Bonding time is essential to maintain a strong family bond.
Unfortunately, sometimes life gets in the way of being able to enjoy one another.
Exercise is a good alternative that knocks two birds out with one stone. You both help one another to stay fit, as well as establish long-lasting bonds with family members.
Exercise- An Easy to Socialize and Interact with the Family
In the modern world, it is so easy to avoid social interaction. Instead of going with friends to see a movie, people prefer to curl up in the corner of their room to watch Netflix with their headphones in (tuning out the world).
Exercise is a way to pull people away from their otherwise reclusive state. For example, some people’s only purpose in going to the gym is to socialize. Why? It is so easy to find something to talk about:
- When did you start coming here?
- How fast can you run?
- What equipment do you find helpful?
- How did you get those abs?
There are endless things to talk about to get conversations started. And after getting things started, you could be talking about school or funny experience while driving.
The point is that Social interactions during exercise help the family bond while doing something productive.
Related Article: Muscle Relaxation Tips – How to Relax All Body Muscles within Minutes?
A fun way to Discover Interest
I probably would have never started running if my family had not gone on walks/runs when I was younger. My sister would have never played tennis in high school had we not tried that out one time during a family exercise moment.
Exercising as a family allows you to discover new interest and talent that your children or significant other may have.
You learn how what sports your family likes and who is good at what.
Top Tip: Take turns picking one unique fitness event per month. You’ll be surprised how much more fun this makes it for everyone.
Exercise gets the Stress out of you and the “Wiggles” out of Them
Let’s face it; everyone has something on their plate that stresses them out.
Kids often have a lot of extra energy that you need to get out of them.
Exercise is the best way to have fun with the kids and satisfy both needs.
Strong family bonds are created when you help one another and consequently balance one another out.
Managing different “emotions” correctly
Some of you may have a child who seems to be angry and pouty all of the time. Exercise helps to get their anger out in a healthy way.
You buy a good set of MMA gloves for the family and join a class that teaches you how to defend yourselves. When done right, this is a perfect teaching and bonding moment for you and your children.
Learning the Limitations and Strengths of Family Members
I mentioned this in the previous point, but it is critical to touch on again.
While you exercise as a family, pay close attention to the needs, strengths, and limitations of family members.
You learn quickly who can do what as well as what you may need to improve on. For example, if you notice your children can run for an extended period but struggle with using the monkey-bars, you can start working on upper body strength as a family.
Noticing Health and Safety Concerns
A child may have asthma or another illness that you have to watch out for.
It goes without saying that you should be cautious of the time of day as well as the temperature.
The last thing you want to do is to call an ambulance because someone got heat stroke (God Forbid).
You also may notice you or someone has back pain and may need a foam roller. Hey, that could be an excellent gift for the holidays.
Critical Teaching and Bonding Moments During Exercise
Sometimes you only get one shot to catch behavior that needs to be corrected before it becomes a reoccurring problem.
Exercise is a natural time to teach your kids about the importance of taking care of their bodies.
How eating a lot of junk food and candy may taste good, but it comes back to bite you when you exercise.
Talk about moments and experiences you had as a child. Sit down with them.
Also, if a child needs correction, go eye-to-eye with them, and help them to understand how they can improve. During exercise, it is so easy to issue “punishments” such as timeouts or running laps.
But always be fair and understanding of the situation. Also, never make working out “punishment” as that is what the child will interpret it for years to come. Instead, make it one of the most exciting parts of the day.
Form Lifelong habits of fitness and discipline
As I mentioned before, when I was growing up, my family went on walks. To be honest, I used to dread it because, for me, it was too early in the morning.
We would drag ourselves out of bed around 6 am and go on a walk around the neighborhood circle. It was the only time both of my parents could do it, and now, looking back, I have to admit that I am forever grateful.
The 30-40 minutes they took to ingrain in my head the value of working out and exercising created a lifestyle that I was able to replicate later on.
Getting up early is a habit now. Working out is a habit now. These are lessons you remember for life and teach to your children and then your children’s children.
If you form bonds by exercising as a family, you’ll have memories that will last an eternity.
Exercise is a great way to bond with your family. If you haven’t tried it, I encourage you to start now. It could be one of the most productive routines you ever form.
Stressed? Tired? Sleepy? Are you battling with getting the sleep your body needs? Your solution might just be the right essential oil diffuser blends for sleep.
These blends harness the power of aromatherapy to help relax your body and mind; ideally, they will help you drift right off to sleep, stay asleep through the night, and get up feeling rejuvenated and well-rested!
Aromatherapy is a type of natural medicine that relies on our sense of smell. Practitioners use natural organic essential oils from plants to recover the mind, body, and soul.
Essential oils have been known to be used for many purposes, from increasing your state of concentration to reducing anxiety to relieving migraines. In this article we’ll focus on how essential oil blends can be used before bed to relax and unwind the body and mind, preparing you for sleep and staying in a good night sleep.
How to Fight Stress with Essential Oils?
But first, here’s Mom Bureau’s List of Essentials oils for a good night’s sleep:
- Lavender – Lavender is often noted for its calming effects on its users. I relax muscles which might be tense from the stressors of daily life.
- Cedarwood – This essential oil contains an earthy, woodsy scent, which aids in calming anxious thoughts before sleep. It is a great addition to sleep diffuser blends
- Vetiver – Vetiver is a lesser-known essential oil which helps to unwind emotional turbulence and turmoil.
- Marjoram – This aroma helps relieve emotional stress and trauma with its slightly spiced, charming scent.
- Roman Chamomile – One of the most often used essential oils for sleep, Roman chamomile carries a heavily floral scent which eases the mind and body and calms down troubling thoughts.
- Bergamot – This essential oil is an adaptogen, which means it can both stimulate and relax your body depending on your current needs and the way it is used with other ingredients in essential oil blends. The aroma has light citrus notes.
- Wild (Sweet) Orange – Wild Orange essence is similar to Bergamot in its aroma profile, containing a very pleasing citrus-floral scent. Also like Bergamot, it is an adaptogen.
- Grounding Blend – The term “grounding blend” refers to an overall collection of several essential oil blends, often including aromas such as blue tansy, frankincense, and spruce. These mixes provide potent soothing and calming effects which make them ideal to use in your essential oil diffuser recipes for sleeping.
- Frankincense – This essential oil has a high spice profile which brings peaceful feelings of warmth and myrrh— for this reason, it is often associated with the Christmas holidays. Frankincense often enhances the properties of the other essential oils when combined in a blend, and is known to equilibrate mood swings.
- Patchouli – This is a pungent, musky aroma which adds a grounding quality to your essential oil blend.
- Hawaiian Sandalwood – This is one of the most well-known essential oils— its scent is used in everything from car fresheners to laundry detergent. However, it has gained this popularity for a reason; when used in its pure form, its rich, sweet, and oaky scents help in relaxing the body and contain strong, meditative benefits.
- Calming Blend – this is another umbrella term, referring to essential oil blends offered by multiple different companies. Calming blends typically include essential oils like lavender, ylang-ylang, marjoram, and Roman chamomile. As the name suggests, they offer calming effects which bring profound peace of mind to its users.
Recommended Product: Artizen Aromatherapy Top 14 Essential Oil Set
Essential oil diffuser blends for helping you fall and stay asleep:
1. Evening Ecstasy
1 drop Patchouli + 1 drop Lavender + 1 drop Frankincense + 1 drop Bergamot
Add a single drop of Patchouli, Lavender, Frankincense and Bergamot into your infuser to help you instantly calm and soothe your body. This grounding scent will waft through your bedroom quickly for instant effects.
2. Peace in Paradise
- 4 drops Lavender + 3 drops Cedarwood
This is an excellent sleep diffuser blend which focuses on relieving daily stress and anxiety. The delicious mix has a strong wood and earth profile.
3. Winter Wonderland
- 2 drops Ylang Ylang + 2 drop Lavender + 1 drop Cedarwood + 1 drop Sweet Marjoram
This intricate blend of essential oils provides a refreshingly cool scent within your room. This infusion will help you instantly drift off to sleep.
4. Soothing Sleep
- 1 drop Cedarwood + 1 drop Marjoram + 1 drop Lavender
Another essential oil blend which we found particularly potent as a sleep aid. This mixture contains the popular lavender scent, which adds a floral note to this earthy blend.
5. Revved and Refreshed
- 3 drops Sweet Orange + 2 drops Frankincense
Spicy Frankincense pairs with sweet citrus of orange to create a perfect blend for relaxing the mind. Not only can this be used to help you fall and stay asleep, but is also good for winding down during daytime activities.
- 1 drop Cedarwood + 1 drop Chamomile + 1 drop Lavender + 1 drop Vetiver + 1 drop Bergamont
This unique blend contains a mixture of woody floral, and citrus and citrus scents. It is a well-rounding and deep essential oil diffuser recipe for sleep.
7. Sweet Dreams
- 5 drops Frankincense + 3 drops Vetiver
Diffuse this strong Frankincense tincture for 15-20 minutes before bedtime, and allow yourself fade off to sleep incredibly quickly
8. Aromatherapy Assistance
- 2 drops Orange + 2 drops Lavender + 2 drops Chamomile
Chamomile is an ideal scent for relaxing and helping you fall asleep during those days filled with stress and anxiety. Matching is with Lavender and Orange really enables you to turn your mind off and drift into dreamland with ease.
- 4 drops Lemon + 3 drops Orange + 1 drop Cedarwood
Strong, sweet citrus pairs with faint notes of cedar to create an essential oil blend which can easily be used on a daily basis to refresh your home and bedroom both day and night.
10. Calm and Collected
- 2 drops Patchouli + 1 drop Vetiver + 1 drop Orange
Patchouli and vetiver are excellent grounding essences which can significantly affect your mood. Paired together, they help you clear negative emotions, such as stress and anxiety, and allow your mind to clear for a peaceful night’s sleep.
Can Stress Kill You? A Guide For Women
If you experience issues falling or staying asleep, definitely give aromatherapy and the essential oil diffuser recipes for sleep a try! Just combine the essential oils mentioned above, set by your bedside, and you’ll be in dreaming in no time!
Our friend Stacy Russell from alesstoxiclife.com also has a wonderful article about essential oils and how you can use it for car sickness.
How To Use Essential Oils For Car Sickness plus 9 DIY Recipes To Try
You may be quite adept and experienced on date nights but it can never harm to read out a few ideas that you may not have thought of yet. Most of them are quite common and inexpensive, yet promising some excellent quality time with each other. It will also come in handy in case you have run out of ideas or just want to try something uncommon that you have not thought of yet.
1. Stargazing at the observatory
Does he have an affinity for the stars?
If he does, then planning a show at the observatory can be one of the most unrivaled ideas to look for. A clear night sky and both of you together – what more do you want? Can you figure out a few constellations?
There is nothing to worry about in case you do not. You can quickly get a guidebook to help you out or just download some app that can guide you to the most familiar constellations from your area. Help him figure out a few and just get close to him with the excuse of relating them to them. If he is seriously into stargazing and knows a lot, ask him to guide you instead.
2. Cozy date night at home
You do not necessarily need to go out to have a great date night. Make an erotic space in the solace of your home, either in your room or for instance before the chimney.
Consider making use of some soothing sounds, scents and decent carpets or towels to lie on and get close to each other. If you are planning for surprising him, approach your partner to go out for two or three hours as you take the time to prepare everything.
Related Article: Best Perfumes for Women That Men Love
Delicious fruits can be a nice option to add on, for instance, bananas, dates, passion fruits, apricots or any other seasonal item available during the time. Cut the pieces small so that it can fit into his mouth in one go.
You can even blindfold him and lead them into the exotic space as he returns. Give him a chance to sit and relax as you start feeding him the small pieces. Let him or her think about what they are appreciating. This will be an extremely intriguing and sexy experience. The blindfold eating even puts him to a spot where he can just enjoy an experience like never before.
3. Book tickets and go for a concert or a festival
There a lot of local concerts going on all around the year. It may even be possible that his favorite band is booked for a performance near your place.
A film festival, jazz festival, a DJ night out or anything sensual can be a great option to consider. If you are up for clubbing into a pub, drink responsibly. It will just turn on the heat and convert your date night into something more exciting. It is not a mandate that you need to booze. It is even better if you can just avoid it.
Get up close and dance together to the rhythm of the night in each other’s arms.
If you have a clear understanding of his choice in music, it can be one of the best options to consider.
4. Go for a spa treatment or a massage session
Who does not like massages? It is not only a great idea to relax but also a great option to take care of your health. It is possible to jointly take part in the activity. Just look up for a spa center in your locality that provides services of couple massages and two therapists would be simultaneously working their magic on both of you at the same time. And the outcome is you both come out relaxed with all your stresses and muscle cramps taken care of for good.
You may even consider aromatherapies or acupuncture therapies put up an offer by the various spa centers of the present day. If you want to take it to a more personal level, just offer him an oil massage all by yourself. There is a doubt that he can hardly resist it. Is it bold? He will surely like it.
5. Long drive by the seashore
This is obviously an idea that you can look into if the geography of your place suits it. You cannot possibly consider driving a thousand miles just to reach the place full of exhaustion. What can be more fun than the silent sea line, the stars and the waves silently crashing against the shore? Remove your shoes and take a step closer to the sea by walking down the beach. The wind is undoubtedly going to be romantic. Or you can just drive parallel to the beach as you spend some time together. A late night drive can be even more fun. If you are ready for a long night, go out for a dinner first before stepping on the gas.
Simple activities can even bring a lot of fun if planned and executed correctly. It will not only help to reconnect to each other but also suck out all the stress both of you had accumulated over the monotonous schedule of your daily work. It is essential to rejuvenate yourself overtime to regain lost interest in life.
Moms manage busy lives. We feed, clothe, and care for our family in many ways. We cook, clean, and do other things in our homes. There isn’t much time left over for ourselves.
Sometimes we forget to take care of ourselves. We think that there just isn’t time, or that we’re fine, we don’t need that time. The kids need it. Our partners need it. The kitchen needs to be cleaned, or the laundry needs to be folded for the millionth time.
All the above is true, but we also need care. We need physical and emotional attention.
When we don’t care for ourselves, we begin to tire quickly. We snap unintentionally at our partners, family members, and even our kids. Those are the people we love the most, and it hurts a lot when we hurt them. We begin to feel that we aren’t worth the time to spend on ourselves.
You are Worth Every Second You Spend on Yourself
Read the sentence above as many times as you need to until you believe it.
When we don’t care for ourselves physically, it shows. Stress takes its toll on the body- resulting in headaches, fatigue, muscle and joint pain, stomach problems, etc. Over time, these things can lead to more severe conditions.
Also Read: Can Stress Kill You? A Guide For Women
Self-care is essential for all parents, especially for parents of children with special needs. Our kids need more from us, physically and emotionally. Their conditions require more of our brainpower, which leads to a lot of stress. Sometimes we don’t know what to do. That’s not a bad thing. It’s just reality. When we lift kids that are almost our size, that also takes a lot out of us, especially those of us who have physical issues of our own.
My ideas for self-care are practical but useful. I understand the need for self-care for special needs parents. I have a 12-year-old son with ADHD and autism. It took a long time (and a mini-stroke in March 2013) for me to realize that to care for my son and his siblings, I need to take care of myself.
Ask for help
This may be the biggest form of self-care you can do. Asking for help isn’t a weakness. It is having someone else help you out, even for a couple of hours a week, so that you can have time to yourself to enjoy hobbies, time with friends/partner, etc. Time to recharge is beneficial to your emotional wellbeing. This can also be in the form of asking for physical assistance with your child if needed. Respite care can be found in many areas.
Family and friends can be great support (I have great support in my family-my mom has been my biggest supporter and is great with my son) but if you don’t have that or need outside the family support, local or online support groups can be wonderful.
Also, if you feel you need to talk to someone, a therapist can be a great place to start. Holding in your emotions is not good for anyone, including yourself. Therapy or a support group can be great for processing any feelings that you may have about your child’s diagnosis and getting any questions answered.
Go have a hobby. I love adult coloring books, and it helps greatly with anxiety. My son’s doing well these days, but I have had anxiety for years. It soothes me. I also like meditation. This helps a lot on the bad days with my kids. Have fun when you can with your kids. Parenting isn’t always as hard as it seems.
If you can’t get out, there are many at-home ideas for self-care. Try these ideas:
- Taking a long bath with candles
- Watching a funny movie
- Watching animal videos on YouTube
- Facial masks
- Pamper your skin
- Writing in a journal
- Reading a good book
Make that doctor’s appointment! Physical self-care ensures that you are around for many years to come. I went to a yearly checkup, and my doctor found a nodule on the left side of my thyroid, and I had to have it removed in May. You never know what’s going on unless you get it checked. If you’re not feeling well, go to your doctor. If you don’t have a doctor, please find one.
Take care of yourselves, moms! We are worth it, and our kids will be glad to see us grow old.
If you are an anxious person like me, essential oils can ease your life. Since I was a kid, I have been struggling to control my stress. Most of the time I cannot sleep because ideas are spinning in my head. It also makes me panic, be really negative and I feel powerless regarding my situation.
If you are familiar with those effects (you might have others such as headaches, light eating disorders, looking old…), there are natural solutions that can help you. Essential oils and other natural and healthy practices support me during those rough times and I believe they can comfort you too.
How can essential oils fight stress?
Essential oils are composed of tiny molecules that go through your skin or lungs, into your blood and reach your brain. There, they act on the area that is causes stress, anxiety, panic, and even depression. This is how they can relieve you.
Besides, they are “adaptogen” so they can adapt to your issue naturally. Therefore, if you are restless, they calm you down and if you are depressed, they lift your mood up. Magic, isn’t it?
If you think that it is too good to be true, the Telegraph highlighted a study driven in Germany that proves it right. Indeed, those scientists explained that aromatherapy does work. They explain that “Brain scans showed the effect on a chemical called GABA on nerve cells was enhanced by the fragrances and helped soothe, relieve anxiety and promote rest.” Good news, essential oils have a strong positive impact on GABA. So are you know willing to try?
What oils should you use?
We count many essential oils that are supposed to reduce stress. However, we notice a lack of research concerning that topic. Thus, I decided to share here the oils that were scientifically tested.
According to the study I shared above, Jasmine essential oil would have the same effects than valium. Professor Hatt from the Ruhr University in Germany showed that jasmine fragrance increased the GABA effect by 5 times and acts as a strong sedative.
It is perfect if you enjoy the floral smell.
Lavender is one my favorite because I can use it for almost everything. It soothes my skin, strengthens my hair and reduces my stress level. The relaxing effect is proven. Indeed, according to the US National Library of Medecine, lavender does calm the body and the mind.
I also love lemon essential oil because it is fresh and I cannot get bored of it. A study published in the Behavioural Brain Research “suggest(s) that lemon oil possesses anxiolytic, antidepressant-like effects”. This essential oil is then a great help to reduce stress, to fight depression and to improve mood and sleep.
I started using that oil in my diffuser by chance since I received it as a gift. Now I love it! I use it in my diffuser to relax and spread a delicious smell in my flat. There is no doubt that essential oils are safer than any air freshener.
Ylang Ylang has been used in aromatherapy for ages. A study published the US National Library of Medecine proved that it reduces stress because “The ylang ylang oil caused a significant decrease of blood pressure”
How to use relaxing essential oils?
There are many ways to use essential oils to relax.
- You may inhale it by placing 1 or 2 drops in your palms.
- You can apply the drops directly on your skin: temples, wrists, neck…
- You could also put a few drops on a scarf and inhale it when you need to relax. This is convenient if you face a stressful day and that you need a relaxing effect to last.
- Adding a few drops to your bath or shower is nice too. It creates an essential oil steam that is perfect to inhale.
- Finally, you can use a diffuser for a long lasting benefit.
I prefer using my diffuser so I can enjoy a nice smell in my whole apartment. It is perfect to relax after a long working day. Besides, it “turns off” my brain before I go to sleep. Adding a few drops of lemon oil would also calm you down while cleaning the air.
I also have a lavender bottle in my bag so I can use it on the go. In that case, I put 1 drop in my palms and inhale it.
Other ways to fight stress naturally
I usually do yoga just after work, before I go home. It is the perfect transition for me because it helps to balance my working and personal lives. It is hard for me to set boundaries but I found that yoga is ideal.
I prefer going to hot yoga classes and finish them with a savannah. That combination exhausts me and totally empties my brain. Once I am back home, I am ready to enjoy my night with a good cup of tea (never forget to hydrate after hot yoga), a warm shower and a movie.
If you do not have time to go to a yoga studio, you can practice at home. Some yoga apps guide you very well; you should give it a go!
If I really struggle to fall asleep because of stress, I also do some meditation exercises.
I noticed that I have anxiety when I receive stressful news at an inconvenient time. For instance, reading a work email after 8 pm makes me nervous. This is surely related to my difficulties to separate work and free time. Therefore, I decided to ignore work at those key moments. I try to disconnect and not think about work, which means no emails, texts or social media checking. To make it short, NO PHONE! Disconnect and your mental health will thank you.
I highly recommend to not checking your phone for 30 minutes after you wake up and one hour before you go to sleep. It has amazing effects on me. My day starts slowly and ends without overthinking.
Have you ever tried? I would love to read your thoughts about it.
This Guest Post was written by Marine from attitudeorganic.com.
“I have no skills. How can I get a job without experience?”
Getting a job with no prior experience can be very frustrating for anyone new to the working world. Most entry-level job descriptions often require a solid set of skills in addition to a degree in the required field, making it difficult for fresh graduates to land that first job they need to boost their experience and kick-start their career.
In fact, one of the most frequently asked questions by first-time job seekers is, “How can I get a job without experience?” However, there are some ways to gain the skills which will get you hired in the field you are looking to start your career in.
Below are three tips to help you improve your chances of getting a job with no experience:
Volunteering is one of the quickest and easiest ways of building experience, and it’s a sure-fire way to boost your employability—especially if you have no relevant experience in your intended job area. What a volunteering experience lack in financial compensation, it makes up for with a host of sought-after transferable skills. Volunteering can give you abilities such as teamwork, communication, commitment, and time management, among others.
While non-profits or charitable organizations are generally the best bet when looking for volunteer experience, it is possible to find volunteer opportunities in any field. For example, sometimes Universities allow recent science graduates to volunteer in their research labs; this way they get free, educated labor and you get practical skills towards a professional career.
Internships are a slightly better option than volunteering, as they provide a more structured approach to building the experience needed by first-time job seekers. Although internships can be paid or unpaid, they’re incredibly useful for building a network of contacts. They also teach you the ins and outs specifically within the job position, and they usually offer more access and insight to the internal process of a company than volunteering positions do.
Oftentimes, internships can lead to employment within the organization you are working with, or they can help you find employment elsewhere by putting in a good reference for you.
When you’re starting out with no experience, who you know can be just as important as what you know. A recommendation from a personal contact to an employer can go a long way in securing an employment. But how do you build up a network of contacts if you’re struggling to enter the world of work?
Traditional face-to-face style networking is still one of the most effective ways to get a job without experience, as it leaves a much stronger impression on the people you are connecting with. That’s why you should take part in some of those career fairs, lectures, and local human-rights events offered by your university.
If you have already graduated, contact the nearest university and ask if you can participate in their career development events—you would be surprised how often they say yes! Reach out to current or past professors and ask if they have any connections or suggestions on your job search, regardless if you have no skills; focus instead on your past studies and your strengths as a person.
Even sitting your professors down for a brief chat by buying them a cup of coffee can make a strong impact on them, making you the first person they think of when the next job offer comes up.
Another effective way of building and maintaining your professional network is through social media. With advancements in technology, networking has never been easier on social media.
Maintaining a professional profile on social media platforms such as Twitter and LinkedIn, and connecting with organizations and individuals in your chosen field, can lead to referrals and potentially a job offer. In recent months, LinkedIn has rolled out its own job search feature, wherein companies can post job offers directly to the sight.
This allows users to not only search potential listings but view how many “connections” they have with the hiring company. You might find out that the HR position you were interested in is actually run by your friend’s cousin! Being aware of the connections listed and regularly keeping contact with those in your network—even if it’s merely alike and a comment on their most recent job/life update— is a great way to maintain relationships for when jobs present themselves.