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Adult Coloring Book Review: “Wonderland” – Plus – How Adult Coloring Books Help with Anxiety and Stress

Reading Time: 3 minutes

http://www.selfhelpdaily.com/adult-coloring-book-review-wonderland/

Plus - How Adult Coloring Books Help with Anxiety and Stress

Wonderland Adult Coloring Book by Amily Shen

Wonderland: A Gorgeous Adult Coloring Book

Over the years, I’ve seen a lot of brilliant inventions, imaginative creations, and creative solutions to problems. I’m always blown away by the human mind and what it is capable of. Adult coloring books are one of the most inventive and downright “clever” solutions of our time. They allow free expression while giving you an outlet for creativity.  What’s more, people swear by them for dealing with both stress and anxiety.

There are a flood of adult coloring books on the market, which is, if you ask me, a wonderful thing. The fact that there are so many give you the chance to find the ones that resonate most with you and your personal interests.

They also pretty much ensure that you never have to color the same picture twice…. ever!

The adult coloring book shown here, Wonderland, is one of my personal favorites. The pictures are so absolutely wonderful, looking at them makes me smile each and every time. The drawings are also intricate enough to allow you to spend plenty of time on each page. The adult coloring books with larger, simple pictures kind of defeat the point. It’s the whole process of spending time coloring the small details that allows you to relax and focus on something other than your bad day at work, your stress level, or the anxiety nagging at you in the background.

Follow the White Rabbit into this imaginative adult coloring book inspired by Lewis Carroll’s Alice’s Adventures in Wonderland, featuring intricate pen-and-ink drawings by acclaimed artist Amily Shen.

Meet the Cheshire Cat, attend the Mad Hatter’s tea party, and play croquet with the Queen of Hearts in this evocative tale that invites you into a strange and beautiful new world of coloring.

Using Adult Coloring Books for Stress Relief

Why are adult coloring books like Wonderland so effective for dealing with stress? They provide you a simple, brief amount of escapism that isn’t remotely negative or harmful.

In fact, allowing yourself to create something beautiful is actually beneficial. So you’re helping yourself by…. well… helping yourself!

You could delve into a lot of complex reasons WHY adult coloring books help you cope with stress, but I think the simplest way to describe it is this: They take your mind away from things that are weighing it down and give it a break.

Breaks aren’t just good, they’re glorious. And necessary.

If you have certain, set times when you enjoy your adult coloring books, not only is it an escape from stress at that moment, it gives you something to look forward to all day.  Having something to look forward to is one of the best ways to cope with stress.  Even during a particularly hectic day, your mind says, “It will be better later!”

Most people enjoy coloring in these books in the evening and notice they have the extra benefit of helping them drift off to sleep. It’s a lot easier to sleep when you’ve unloaded extra stress and burdens. Light sleep is the best sleep.

Using Adult Coloring Books to Cope with Anxiety

Many people who deal with anxiety say that it feels a lot like “pent up energy” – as though parts of your body are on high alert, expecting something… anxious for something. We’ve all experienced anxious moments, haven’t we? That’s why we’re able to sympathize with those who live in what seems like a perpetual state of an anxious moment.

While adult coloring books have the biggest reputation for helping with stress, I think a huge advantage of these books lies in how they can help individuals cope with anxiety.  Sitting down with a great adult coloring book gives that anxious, nervous energy an outlet. It’s as though you can corral all of that energy and give it something to do.

Wonderland Adult Coloring Book by Amily Shen

Wonderland is Filled with Intricate Pictures

This is one beautiful and highly enjoyable adult coloring book and I’ll let you in on a little, not so well-kept secret: They’re impossibly fun for everyone….

If you regularly feel stress or simply have occasional stressful days. Whether you deal with anxiety on an almost daily basis or simply feel anxious because of work or health-related issues. Even if you are a rare bird who seldom ever feels stress or anxiety, you will love expressing yourself and getting in touch with your creative, artistic side again. Sadly, most of us abandon this side of ourselves when we graduate. Adult coloring books help bring back creativity, along with all of its rich benefits.

I highly recommend Wonderland – you will absolutely love every single page.

~ Joi (“Joy”)

P.S. If you use small-tipped markers instead of coloring pencils, you’ll achieve much more vibrant pictures!

Wonderland Adult Coloring Book by Amily ShenNote: I received this book from the Blogging for Books program in exchange for this review. The opinions are entirely my own.

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Post tags: adult coloring book review, best adult coloring books, coping with anxiety, stress relieve


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KodycolbyAdult Coloring Book Review: “Wonderland” – Plus – How Adult Coloring Books Help with Anxiety and Stress

A Wonderful Guide to Aromatherapy for a Good Night’s Sleep – Which Oils Are the Most Helpful and How You Can Use Them to Improve Your Sleep

Reading Time: 4 minutes

http://www.selfhelpdaily.com/a-wonderful-guide-to-aromatherapy-for-a-good-nights-sleep/

Which Oils Are the Most Helpful and How You Can Use Them to Improve Your Sleep

Yesterday, we looked at ways to Improve Your Sleep When You Have Anxiety. Another great tip for improving your sleep (whether you have anxiety or other sleep problems or simply want to enjoy sounder sleep) is to use aromatherapy. However, if you don’t use aromatherapy the right way, you’d be better off staying up all night watching the The Weather Channel! Fortunately, we have an aromatherapy expert to share her knowledge with us.

Marilyn’s website is Taruna Oils. I even love the name.  I know you’ll enjoy this article as much as I did. I thought I had a pretty good amount of knowledge about aromatherapy but I learned so much from reading this article that I realized I didn’t know as much as I thought I knew.

Lavender Essential Oil

Lavender Essential Oil

Using Aromatherapy For A Good Night’s Sleep

by Marilyn Reid

Do you toss and turn all night or possibly even have trouble drifting off to sleep altogether? Do you wake up in the morning groggy and discombobulated due to poor rest? If so, you can continue this pattern, turn to dangerous pharmaceuticals or begin utilizing aromatherapy.

Obviously, using essential oils for an aromatherapy treatment is the best choice on the list. You surely do not want to continue having restless nights and the side effects of sleep aid pharmaceuticals are quite concerning if you read the warnings. While you need to follow directions regarding safe use of essential oils, they are far safer when used properly than drugs.

Lavender – The flowers and the essential oils distilled from this plant are a wonderful choice for those suffering from anxiety and stress. The sedating effects are also ideal for those plagued with sleep troubles. An added bonus to having this essential oil in your medicine bag is the skin healing properties when applied to burns, bites and acne breakouts.

Roman Chamomile – Be careful when purchasing this essential oil because there are other types of chamomile that are less effective for sleep and more so for other ailments. The Roman variety has a peaceful floral fragrance that blends well with lavender and some other oils.

Ylang Ylang – The floral fragrance of this oil has hints of fruit as well. It can be used alone or blended with the two previous oils. It complements them well by improving the quality of your sleep.

Marjoram – While you may think about cooking when you hear marjoram, the essential oil has benefits outside of the kitchen. This particular oil will relax your muscles while soothing your entire nervous system. The sedating effects reduce hypertension as well.

Bergamot – This cold-pressed oil can help balance your emotions. Unlike other citrus oils, it has a calming effect that can benefit your sleep-inducing efforts.

Frankincense – Many ancient cultures used frankincense, including the Romans, Greeks and Egyptians. The oil contains incensole acetate, which relieves anxiety and depression. If you are having sleep troubles related to emotional disturbances in your life, frankincense is an excellent choice.

Other potentially beneficial oils for your sleep problems are valerian root, vetiver, clary sage, cistus, spikenard, rose, neroli, sandalwood and cedarwood.

High-quality essential oils can be found online and in your local health food store. Read about the various companies to find one with a good reputation and affordable prices. If a company prices all of their oils the same, it is a red flag. Some simply require more raw product to create, raising the price accordingly.

In addition to investigating the manufacturer, you should make sure you are purchasing from a reliable retailer. Read online reviews to find out about their customer service and products.

Once you have the oil or oils, you are going to use for sleep induction, you will need to decide how to incorporate them into your nightly routine. One option is to add several drops to your bath water or in the shower. When taking a shower, block the drain and drop the oils into the water, allowing the steamy medicated water to relax your mind and body. Another option is to keep a diffuser in your room. Follow the direction on the package. You can massage a diluted form of the oil into your skin or have your partner do it. The touch is soothing and can help to stimulate the absorption of oils into your system. Some of the oils on this list, such as lavender, can also work directly on tense muscle tissues when applied in this manner.

Keep track of which oils and methods are most effective for helping you to get the rest you deserve at the end of each day. You will soon have the right combination incorporated into your nightly routine. Then, good sleep is yours for the taking!

Marilyn Reid is a successful business owner and natural health enthusiast. She owns a site, TarunaOils.org, which is dedicated to providing tips, ideas, and recipes for use with essential oils and aromatherapy.

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Post tags: aromatherapy, better sleep, improve your sleep


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KodycolbyA Wonderful Guide to Aromatherapy for a Good Night’s Sleep – Which Oils Are the Most Helpful and How You Can Use Them to Improve Your Sleep

How to Overcome Anxiety at Bedtime and Get a Better Night’s Sleep – Tips for Shutting off Your Brain As Well as the Lights….

Reading Time: 7 minutes

http://www.selfhelpdaily.com/how-to-overcome-anxiety-and-get-a-better-nights-sleep/

Tips for Shutting off Your Brain As Well as the Lights....

Sleep Problem: Anxiety

How to Overcome Anxiety at Bedtime and Get a Better Night’s Sleep

Did you know that May is Better Sleep Month? I didn’t realize it until speaking with someone from Casper. Casper is the most awarded mattress of the century. They were even named one of Time Magazine’s Best Inventions of 2015.

Think they know a thing or two about the importance of sleep? I’d say so.  As Arianna Huffington pointed out in Casper’s Sleep Symposium, “Many of us are so used to being tired all the time that we think that is the new norm. If you go to Google and type in ‘Why am I…’ Do you know what is the most common autocomplete? ‘Why am I so tired?'”

There are various sleep problems that keep us from getting a restful, healing night’s sleep. We’re going to look at a few of them as we close out May. The one I wanted to tackle first it Anxiety.

Why? Because, judging from the e-mail I receive, it’s one of the biggest sleep problems people are experiencing.

We know the basics when it comes to “setting the stage” for a great night’s sleep:

Comfortable mattress, pillows, sheets, and covers. Comfortable sleepwear. Keeping your bedroom dark. Our mind, naturally, associated darkness with sleep and light with being awake. This is part of the reason iPads and other devices are such a bad idea at bedtime. Your eyes “register” the light and your brain receives the wrong signal. Comfortable room temperature. Experts suggest that 65 degrees is the best temperature for sleep. Turning off all electronic devices at least 10 minutes before lying down… and (even more importantly) keeping them off!

The problem with anxiety, however, is the fact that its victim can set the stage and still not fall asleep or stay asleep. The reason is they can’t turn off their mind as easily as they can turn off the lights. The light and devices go off, the brain stays on… very much on.

The good news is this is not how the story ends. Not from a long shot. Below are tips that will, I hope, help you get a better night’s sleep if you suffer from any type of anxiety.

Start Thinking About Bedtime at Least Two Hours Before You Hit the Sheets

This may seem kind of odd, but stick with me, it’s actually vital. It’s all about unwinding – or to be more exact – winding down.  If you’re in the habit of watching dramas, action movies, ballgames, or (yikes!) the evening news right before bedtime, you aren’t setting the stage for restful sleep.  I’m not suggesting you give these up… not at all. As a baseball fanatic, I’d just dare anyone to try to get between me and my ballgames!

I understand, nighttime television viewing is a wonderful way to relax after a long day. What I’m suggesting is this – construct a “bridge” between the high-energy tv viewing and bedtime. Depending upon your personal level of anxiety, the prognosis of going from HIGH energy to sleep within a reasonable time frame is about as realistic as the tooth fairy.

You could begin, at the end of your television viewing, reading for thirty minutes. Some people enjoy turning on something incredibly relaxing like the Weather Channel or golf to close out the day. You could even begin recording your favorite cooking show and watching an episode each night before bed. Cooking shows are off the chart relaxing.

Two hours before bedtime, cut off all caffeine. If you battle anxiety, you probably have already cut back on caffeine (smart move) – but make certain you don’t have any for at least two hours before you go to bed. As for food, try not to eat much before bedtime. Digesting requires energy and the e-word is the last thing you want when you’re trying to sleep.

Try Listening to Calming, Relaxing Music

There are countless relaxation apps (just be sure you put your device away when you lie down!) with soothing music. You could also go “old school” and listen to a cd or even relaxing music YouTube. If you search for Japanese Garden Music on YouTube, you will not be disappointed.

As the graphic above suggests, you could find a meditation app and use it right before bedtime.

Nature sounds are also blissfully relaxing. There are apps for these as well. Personally, I love a good old-fashioned fan. In fact, I associate the sound of a fan with sleep so soundly that, in the summer, I have to be careful turning one on in my home office. I made the mistake one day last August and it took me three hours to accomplish one post.

And it was a short one!

Turn off Your Thought Factory

Okay, I’ll go ahead and admit it – I do not battle anxiety, so this is easy for me to say. From what I’ve heard (from readers as well as family members), there is no flip switch on anxious thoughts. Instead of turning thoughts off, let’s just think of turning the channel on our thoughts. If you tend to have worrisome thoughts at bedtime, you’re going to have to outsmart them.

Here’s a cool mental exercise: Think of a small white poodle. It’s a little girl poodle with a pink bow on top of her hair. She’s lying on a big pink pillow and looking cuter than she has a right to look. Now think of a plate of spaghetti. The noodles are mounded up and topped off with a delicious, meaty sauce with mushrooms, onions, and garlic. You better believe it’s topped with Parmesan cheese!

You went from FiFi on a pillow to dinner in the blink of an eye. Why? Because your brain is an incredible machine, that’s why!

In the same way you just switched channels on your thoughts, do so the next time you’re lying in bed thinking of the electric bill, Christmas shopping, your daughter’s ridiculous new haircut, your husband’s spending habits…. switch the thought channel and focus (not just think… focus) on a favorite color, visions of the sky, the sound of rain on a summer afternoon… Pick one thing that is relaxing or satisfying to you and focus entirely on it.

Just be sure you stick with one. If you start out thinking about one, then your brain gets cute and tries to switch to another, you’re going to be annoyed and, worst of all, as anxious as you were before.

Use Imagery

This one is my personal favorite – which is why I saved it for last. While apps, music, fans, etc, can be a wonderful place to start – your ultimate goal is to be able to control your own destiny when it comes to sleep. When you get to where you can unwind and slide deliciously into a restful night’s sleep without the aid of any device or sound, you’ll be in complete control and that’s a wonderful place to be.

After my mother died in 2006, I developed horrible sleep problems. Like those of you with anxiety, my brain would NOT turn off and it was a hideous ordeal. It’s even worse for people who deal with anxiety because a lack of sleep makes their anxiety worse. They pay for it the next day when they aren’t able to sleep. It’s a vicious cycle!

When I went through this period of time, I dreaded bedtime because it felt like a battle each night.  I finally found a trick that worked for me and I believe it can work for anyone who needs a little help shutting off their brain at night. I decided to try something “visual.” I looked through the photographs on my phone – looking for one that evoked a feeling of peacefulness and relaxation.

When I came across a picture of a beautiful lake, I knew I’d found just what I needed. I studied the picture and began, each night, to visualize the photograph. The peaceful setting brought about relaxation but that was only half the magic. Focusing on the picture instead of the pain was probably even more important. If you don’t have personal pictures that do the trick, look through magazines, books, or even do a Google Image search for “relaxing pictures.” You’ll turn up lakes, birds, candles, oceans, etc – just find the one that whispers, “Relaxation” to you.

Make Your Busy Mind Work FOR You Instead of AGAINST You

On the playground of minds, anxious minds are in the hyper-active crowd. Busy, busy, busy. So, if this is something you can’t fight, go with it. If your brain refuses to shut off at night, another trick is to focus on an activity.  Some minds are simply too busy to use a relaxing image (like the suggestion above). These busy bee minds need to buzz a little more. If this is the case for you, go ahead and think… just think creatively.

Here’s one exercise: Close your eyes and relive one of the best days you ever had. See the sights, smell the smells, hear the sounds, and feel the emotions. Focus your energy on that day.

Here’s another: Close your eyes and focus on the darkness until an object takes shape. The first one to take shape may be a ball or a star. The next may be more detailed, like a bird or tree. The images and shapes will fade in and out of “view” and (trust me) it’s completely relaxing.

Here’s another: This exercise should probably come under its own category heading, but it’s too late to turn back now. Get comfortable – with your pillow just right and your arms just where they ought to be…. close your eyes.. now imagine that your toes are being massaged. The masseuse is using warm lotion and is working slowly across each toe. Now imagine that the process is carried up to the arches of your feet… then the heels… (by this time your eyes may be rolling into the back of your head). I’ve tried this exercise many times and have NEVER even made it to my knees.

Remember: It’s a Process

As you try each of the above suggestions, remember that it’s a process. You’re a professor and you’re in the lab looking for the cure. You may not find it right off the bat.. then again, you may do just that.

Keep looking until you find your own magic key to unlock the sweetest sleep you’ve ever had.

Thanks to Casper for the image above and the inspiration to write this article!

Wishing you sweet sleep!

~ Joi

© Joi for Self Help Daily, 2016. | Permalink | No comment | Add to del.icio.us
Post tags: anxiety, better sleep, how to sleep better, improve your sleep, sleep problems


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KodycolbyHow to Overcome Anxiety at Bedtime and Get a Better Night’s Sleep – Tips for Shutting off Your Brain As Well as the Lights….

Staying Sober: Resisting the Urge to Relapse – by David Jones

Reading Time: 4 minutes

http://www.selfhelpdaily.com/staying-sober-resisting-the-urge-to-relapse/

by David Jones

Addiction is a terrible and tricky disease. It starts slowly and works its way into your life, often disguising itself as it goes. It can take a long time for someone suffering from an addiction to admit that they have a problem. It can take even longer for someone suffering from addiction to get the help they need to detox and regain their sobriety.

This is because, in spite of the lies an addict’s brain may be feeding itself, medical intervention is often needed to detox safely. “Remember,” says one Georgia detox center, “alcoholism creates very real changes in your brain chemistry. Medication can help sustain the chemical balance in your brain while also easing withdrawal symptoms.” Rehab, the experts go on to say, is where you go after detoxing–so you can learn and develop the tools you’ll need to resist an addiction and to stay sober.

That’s all well and good, but what about after rehab? What happens when after you leave your treatment program, you have a bad day and really want to drink? How are you supposed to handle stress? Your go-to method of self-medication is no longer an option!

Here are some good ways to deal with stress when you need to stay sober.

Self Care

Self care works differently for everyone. It’s slightly mislabeled because to the uninitiated, self care implies more coddling and comfort. Sometimes this is true. Sometimes you need to just take a night off, stay home by yourself and watch bad TV. More often than not, however, self care is about taking healthful care of yourself. It starts with the basics like bathing, eating a healthy diet, getting a good night’s sleep and getting some form of exercise every day. You work up from that into harder things like going out with friends, getting your errands done, going to therapy, etc. Self care really means taking care of yourself and what you need to do to stay healthy before you worry about what others are thinking and feeling.

Distraction

The hardest part of staying sober is learning how to distract yourself when you have down time. At work and when caring for your family, there are places you need to be and tasks and people who demand your focus. But once you’re done, and left to your own devices, it can be difficult to resist the urge to run out to the nearest bodega and buy a beer or a bottle of wine. This is when you need to find something else to focus on, some kind of (healthy!) distraction.

There are a lot of ways to distract yourself — some aren’t so great, like staring at social media all night. Others can be incredibly beneficial. One of the trendiest new hobbies/distractions right now is the adult coloring book. These coloring books are filled with intricate designs meant for older colorers and while it might seem juvenile, there is science that backs up the benefits of coloring.

Other healthy distractions are working out, gardening, crafting, etc.

Journaling

Buy yourself a blank book and go to town. You’ve undoubtedly been told that you need to share what you’re feeling but you’re also probably pretty self-conscious about what you’re feeling. Journaling will help you work through this. Your journal is a safe space in which you can write out everything you’re feeling and get it out of your head without having to worry about what anybody might think.

Meetings

There is a reason that so many people flock to AA and Al-Anon. It is because their system of support works. Forming connections with people who know what you’ve been and are going through is important. Having a sponsor, someone you can call when the temptation to drink overpowers your distractions, can help you stay sober even in your darkest moments. Moreover, going to meetings gets you out of the house and gives you a space in which to open up: two very important parts of self care.

Make no mistake: dealing with stress and sobriety is going to be difficult. Thankfully there are a lot of healthy ways to cope and work through it.

Author Bio: I’m David Jones, a creative blogger with five years of experience. I focus on travel, business, lifestyle, health and gaming related topics. I’m working with a team of writers and clients satisfaction is our core goal. I have contributed contents to many high quality sites including entrepreneur, huffington etc… .Also On Self Help Daily:

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KodycolbyStaying Sober: Resisting the Urge to Relapse – by David Jones