Tag: mental health

Wellness

10 Healthy Ways to Cope With Stress

by Mary LentzLeave a Comment on 10 Healthy Ways to Cope With Stress

Are you struggling to manage your stress levels? There are ways to help you manage it properly. Here are 10 Healthy Ways to Cope With Stress.

10 healthy ways to cope with stress

Pressure has a way of finding us. It doesn’t matter if you are working or not – in fact, being out of work can actually be quite stressful. Throughout life, we will be forced to endure stressful times and situations. But there is a way to way to manage it on your own. Here are 10 healthy ways to help cope with stress.

Set Boundaries

In my twenties, I was working 60-hour work weeks at an already stressful job. It really began to take a toll on me. I ended up having a nervous breakdown and when I discussed it with my therapist he asked me who was to blame. “Well, my company of course. They force me to work all these hours.” But as he pointed out the fault was mine for not having set boundaries. In a sense, I never said “no.” I just kept taking whatever crap they threw at me. We decide when enough is enough.

Boundaries clearly set how much of something (or someone) you will tolerate. Boundaries are essential to staying healthy. They keep you honest about your limits and they stop toxic people from having intimate access to your life and your emotions.

It’s a shame, but sometimes you need to set boundaries on people too. I don’t think people always mean to be toxic, but there are people out there who are overly critical, jealous, and petty. People who are constantly overstepping their welcome in your life. For these bullies, you need to set some serious concrete boundaries. You’re in control of who you let in your life. It may mean cutting someone out of your life or at least an area of your life. You don’t need to apologize for it. Choose peace. Learn to say “no.”

Arts & Crafts

Arts and crafts is probably my way of relieving stress but it is for many others as well. Art can be used as a form of free expression where emotions might be displayed. But it is also simply a way to relax. Art often has repetitiveness like brush strokes (painting), scribbling, making loops (crocheting/knitting). Repetitiveness can be relaxing.

Don’t worry. I hear some of you. Some of you might not think you’re creative and that doing art actually causes stress when it doesn’t look the way you want. Even if you aren’t artistic, something soothing like adult color books may be helpful.

Exercise

In my youth, I loved using exercise as an outlet for stress. I know lots of people who prefer running for getting out stress or anxiety. For me, I loved kickboxing style aerobics. There was nothing more therapeutic to me that pretend to beat the crap out of something! Yoga was always a great way to feel centered and balanced again. I found it particularly relaxing to hear my own breath.

I remember there were times that doing it by myself was very relaxing, but I also recall that sometimes, doing it with a group was also a stress-buster. We sit afterwards and talk and that was always a nice way to finish that time. When you’re stressed go beat up a punching bag or pound some pavement. That can sometimes help.

Go Outside

As I write this, it is Texas summertime with temperatures reaching over 100 degrees. And while I think braving the excessive heat can be depressing, I still think that being outside can reduce stress. I love to wake up before my kids and sit on my porch with a cup of coffee. I sit there and watch the sun come up and pray over my family. It’s refreshing to be outdoors.

There is something therapeutic about being outdoors. It doesn’t have to be long. Just a few minutes can be refreshing. You may not realize it, but being cooped up indoors can add to stress. Enjoy some tea on a porch, take a walk, go to a beach, take a camping trip, but spend sometime getting reacquainted with the sunlight and air. The change of scenery will do you some good.

Journal

I think journaling will always be one of my main ways of coping with stress. We are emotional creatures. Part of growing up is learning self-control over emotions, but as adults we either have adult sized tantrums or we pendulum swing over to bottling them up entirely. Really we need to process those emotions and get them out, just in a healthy way.

That’s why I recommend journaling. It’s non-destructive and yet it still allows you to say what you’re really feeling. More often than not, journaling has also helped me explore and figure out what I’m feeling. I’m always a little surprised when unknown feelings, fears, and thoughts begin to surface. I’ve learned a lot about myself!

I know there are a lot of people out there who hate to write. I understand, but I still encourage you to give it a try. Although, keeping a paper journal is custom, these days, there are so many electronic alternatives. I personally love the Day One app. It’s available on the App Store for both devices and computers.

If you need some inspiration to get started, take a look at some of my journaling prompts.

Letter Write

This might be a new concept, especially if you aren’t a journal junkie, like me, but I chose to include it separately from journaling because I think it holds a lot of merit. Something that has always helped me, is letter writing. This is similar to journaling in that you will be writing out your thoughts – just in a different way,

Instead of writing to yourself, write to whatever or whomever is upsetting you. Haven’t you ever wanted to tell someone off? There’s always the same problem with doing that – consequences. You always risk permanently severing the relationship or situation if you do. So in this instance you’ll be writing it for your own benefit. Sometimes what causes stress is simply the bottling up of emotions.

Use paper or type it out. Tell off whatever or whomever is upsetting you. Don’t hold back. Tell them how you really feel. Rip them a new one! Get it all out. Then you can do one of two things: destroy the letter or mail it to “God” via the post office.

Talk to Someone

Talking something out can be incredibly helpful and therapeutic. It can give us an opportunity to hear some of our thoughts out loud. I’m an avid advocate for professional therapy (duh, my degree is in Psychology), but it’s because I think it is incredibly helpful to talk things out. You hear yourself express feelings you might not have realized were there and you get constructive feedback.

I would caution you. Confidants should be chosen wisely. Some close people in your life, may not be the best ones from which to seek advice. I have two criteria for choosing a listening friend: they have to be able to listen to me (hearing me out and constructive feedback) and they have to have their own shit together. Yes, I cursed. I did that on purpose. That’s because everybody has shit in their life – the muddy, icky crap that is hard to clean up and deal with. But some people are doing a great job at handling it. Don’t go to someone whose own life is a screw up. You don’t want their advice.

Good places to start? A trusted elder, a pastor, a professional counselor, a parent, a sibling, a close friend. Nobody has it all together, but go to someone who has some semblance of it, someone who will impart wisdom.

Hug It Out

As human beings we were designed to be loved through touch. When moms and babies hold one another, pheromones are actually released. The same is true for adults. Ocytocin is released thereby reducing blood pressure.

Sometimes, when I am an stressed I have to recalibrate my human touch experience. Stop and ask yourself. “How long has it been since I cuddled with someone?” Or maybe even more specifically, “how long has it been since someone cuddled with me.?” That may sound sappy and saccharine, but what you’re looking for is meaningful touch.

The human touch can be powerful. If you don’t have someone to hug it out with, I strongly recommend getting a massage. Massage isn’t just about applying pressure, it’s about receiving human touch which in turn, relieves tension in muscles.

Positive Self Talk

Can we be honest for a second? We stress ourselves out a lot of the time. Meaning we have a habit of predicting catastrophe in our lives even though it may be without any merit.

We may find ourselves fantasizing and worrying over things which may never happen. We might be overly critical with our performance or hold ourselves to overly rigorous standards or ideals. Perhaps, we may be pursing perfectionism and give ourselves little grace. In short, we may be adding to our own stress. This is where we need to recalibrate our own actions.

Here is what I mean when I say positive self-talk

  • Imagining / role playing the positive outcome
  • Telling yourself to remain calm
  • Telling yourself things will work out
  • Focusing on gratitude
  • Nix harsh self-criticism and self-doubt
  • Spend time in prayer or calming meditation

Pray or Meditate

Prayer or meditation can be a great way of relieving stress. Prayer can be a way of practicing both meditation and talking it out. I recommend also spending some moments in silence and breathing in and out deeply. Give yourself permission to set your troubles aside for a moment and relax.

I know some people are weary of meditation because of racing thoughts. When I first started to practice meditation, I found myself struggling to focus. My mind would get distracted and go off on mental tangents. That is where guided meditation can help. These days there are apps and websites that can help you focus by listening to someone else’s voice instead of your own.

Storms Don’t Last

I think it’s very important to remember that storms don’t last. Stressful times don’t last either. Eventually something will change the status quo and ease the tension. If you find you’re struggling to manage it on your own, there is no shame in seeking out professional help.

Thanks for reading, 10 Healthy Ways to Cope With Stress. Before you go, share or pin this post and please subscribe to my blog.

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Motherhood, Wellness

8 Signs You Have Mom Burnout

by Mary Lentz1 Comment on 8 Signs You Have Mom Burnout

Momming is hard! You may be wondering if you’re just tired or it’s something more serious. Here are 8 signs you have mom burnout.

If you read this blog often, you’ll know I write often about how hard motherhood is and dedicate a lot of my posts to motherhood support. I think it’s really important to understand what moms go through, but most of all to know there is help. Mom burnout is a real thing and you may not even realize that it’s happening. Today, I’m sharing 8 signs that you have mom burnout.

8 Signs You Have Mom Burnout

You’re Exhausted All the Time

You’re exhausted as soon as your feet hit the floor and you drag all throughout the day. Girl, I’ve been there. All-day tiredness is a big sign that you are running on fumes. If even a good night sleep can’t quench your exhaustion, there is a bigger problem afoot. Even a deep sleep can’t solve the mental and emotional exhaustion you might be feeling. Or perhaps you aren’t sleeping at all despite being totally exhausted! I’ve found there are two things to help with that. Relaxation (decompressing) and joyful activities.

Relaxation requires you to be awake. It can sometimes mean stillness, quietness, or engaging in an activities that makes you feel relaxed, centered, and calm. For some ideas, look at my post 30 Day Wellness Challenge.

When it comes to joyful activities, this means doing things that bring you joy. Maybe it’s playing sports or doing crafts. Exhaustion can happen when the rigors of life are out of balance with the joy in our lives. Don’t forget that having fun is a great way to replenish yourself.

You Can’t Focus

A lack of focus can show up in all kinds of ways. You may notice you are struggling to remember things. You may notice it’s more than just fogginess. Perhaps, you’re making serious mistakes and oversights – things that are completely out of character for you to overlook. I have a great attention to detail, so when I start making sloppy mistakes I know it’s time to slow down and regroup. When you’re exhausted and burnt out, you’ll struggle to keep it all together.

Everything Sets You Off

For me, the main sign I am burnt out is very obvious. I get irritable! I’m being generous here. I become nothing short of a fire-breathing, snarling, little she-demon when I’ve hit my limit. Everything upsets me. Patience is short. Mercy is little. I hate admitting that, but chances are if you’re around me for any length of time, I can’t keep that a secret. Maybe other people aren’t as extreme as I am, but I bet most people are fairly irritable when they are burnt out. I’ve seen it before in co-workers and family. When we’ve had enough, we get pretty fed up with everything. If you find yourself irritable and frustrated all the time or over small matters, you may need to ask yourself if it’s time for a break.

You Become Negative

Okay y’all. I’m no Tony Robbins or Rachel Hollis. I’m not naturally happy-go-lucky or super positive. I try to be, but it certainly does not come naturally. Becoming negative though is actually one of the first signs I have mom burnout. Being negative doesn’t just mean being a “Debby Downer.” It also means you start feeling jaded, maybe even a little cynical about your life, people and circumstances.

The problem is that when we feed a negative attitude, we being to feel even worse. This is why we are instructed by the Bible, motivational speakers, and life coaches to remain purposely positive during hard times. Actions follow our thoughts. Negative thoughts snowball and we can start lashing out in all kinds of destructive ways. A consistent pattern of negativity might reveal you are burnt out.

Health Problems

When you’re burnt out, your body is physically depleted. Stress can leave you more susceptible to illnesses. Anxiety can create tightness in your chest and even arrhythmia. Depression can actually make your body ache. Mental health affects physical health.

In 2009, I had a nervous breakdown from being overloaded at work. That year, I used six months of sick time! I had precancerous cells, a tumor, a sinus infection that would never heal. Honestly, I felt like my body was breaking down (at the age of 29). I just couldn’t get well until I finally took a few months off work to rebound.

I’m not suggesting that being perpetually sick is solely due to stress. There can be lots of underlying health problems that can cause that. But if you find you are systematically unwell while also experiencing burn out, you may need to take a serious look at what stress is doing to your body. Remember, take care of yourself, friend.

8 signs you have mom burnout
Courtesy of Unsplash

You’re Not Motivated

You know this one well. Demotivation. When we are burnt out, the last thing we want to do…is…well…anything! We are tired of giving. Tired of sacrificing. You’re so done with picking up toys and wiping up crumbs! I know I’m burnt out when I let the house go, live in sweat pants, and have the TV babysit my kids. I know you’ve been there, mama. We all have! We all have days where we don’t feel like adulting, but if you have a long stretch of feeling like this it may be more than just feeling a little lazy. It may be the sign that it’s time for a change. Try switching up your routine or get outdoors. If you’re a stay-at-home mom, I’ve also found that inviting a friend over for the day can help battle the monotony and loneliness.

You Feel Overwhelmed

After I had my second son, I knew I was burnt out because I felt overwhelmed. For example, before my second son, I was a lively mom who loved hosting playdates and going to toddler “mommy and me” activities. But with my new addition, the thought of straying even down the street from my house overwhelmed me. I suddenly became a homebody because even a trip to the grocery store gave me anxiety. A big sign you are burnt out is the inability to handle small tasks without feeling overwhelmed. It’s a big cue you may have too much on your plate.

In moments like this, you need to ask for help. A neighbor, a spouse, parent, friend – someone you trust. Swallow some pride and ask someone to lend a hand or give you a break. Maybe you need to shirk some unnecessary things in your life to lighten your load. You may even need to get professional help, like a therapist to help process feelings of anxiety.

You Cry

I’m being candid here. I cry when I’m burnt out. Whether it is out of frustration or being completely overwhelmed, I find I fight back tears. First, there is no shame in crying. In fact, I recommend it. Crying is an emotional release. It is a biological mechanism designed to help us release pent up feelings that might otherwise burden us. Sometimes, having a good, hard, ugly cry is therapeutic. It is cleansing. Do yourself a favor. If you feel your eyes welling up, go to a private place. Scream into a pillow. Sob into your hands. Go ahead and open up to the heavens and have that deep, wailing, body-shuddering cry until you can’t cry anymore. Then get up and wash your face.

Hang In There, Mama

Listen, friend. Things might be rough right now, but they get better. We all get into slumps and have to struggle to find our way out. Get support. That includes seeking out professional help like a therapist if you need to. They can add tremendous value.

Thank you for reading, 8 Signs You Have Mom Burnout. Before you go, PIN this post for later and share it with a friend who needs it. Also, don’t forget to subscribe to my blog for future posts, FREEBIES and giveaways.

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Motherhood, Wellness

6 Things You’re Doing Wrong as a Mom

by Mary LentzLeave a Comment on 6 Things You’re Doing Wrong as a Mom

Gotcha! You’ve entered a judgement free zone. This isn’t about parenting styles or choices. It’s about how to be good to yourself in this tough season of life. Here are 6 things you’re doing wrong as a mom.

6 things you're doing wrong as a mom

I bet you saw this title and immediately thought I was about to judge you! I took a chance, knowing that the title of this post would turn people off right away. As you’ll see, that’s not what this post is about. This post is a loving reminder about being good to yourself. If there is anything we do wrong in motherhood it’s being overly harsh and critical with ourselves. We neglect ourselves far too often.

6 Things You’re Doing Wrong As a Mom

Neglecting Yourself

Y’all, I can be totally guilty of this. With all the things we have on our plates it’s so easy to put ourselves last. But you need balance in your life. You need a little fun, rest or relaxation. Sometimes just a couple of hours away is all you need. Mom burnout is a real thing. You can’t take care of your family well, if you’re depleted.

Taking care of yourself, needs to be as important as any doctor’s appointment or school function. It means planning ahead and scheduling time with yourself. I’ve already learned if I wait for it to happen it never will. It doesn’t matter how you spend that time. Maybe you take a long bubble bath or have a girl’s night with friends. Maybe it’s dinner and shopping trip alone or an evening at the gym. Just spend it doing something that recharges you and brings you joy. For ideas, take a look at my 30 Day Wellness Challenge.

Neglecting Your Marriage

Just as important as taking care of yourself is taking care of your marriage. We have a tendency to put kids first. That’s not a bad thing. But we have to remember to lovingly feed our marriage. If you don’t feed it, it will starve. I’ve always said that relationships are like bank accounts. When you are constantly making deposits, withdraws are easier to make. Withdraws are anything that subtracts from your marriage like occasional long hours at work or maybe some constructive “feedback.” Keep your marriage in the black. When you marriage is in the red it is strained and small withdraws can cause major upsets and fights. Hard times are easier to have when you are connected with your spouse.

This also includes making time for intimacy and sex. Yup…I’m going there. Sorry, me-maw! Girl, I know how hard it can be. You’ve been dealing with work and kids all day and the last thing you may want to do is “put out!” Haha! I know! Sometimes after a full day of being a human jungle gym the last thing I want is to be touched some more. But staying physically and emotionally close to your partner, really needs to take front and center stage. It gives your babies security and keeps your family strong. For ideas on small ways to connect, read my posts 25 Questions to Reconnect With Your Spouse and Easy Cheap Date Nights At Home

Failing to Share Responsibility

Look, I get it. I really do. Sometimes…well, most of the time, it is so much easier to just do things yourself. Rather than listening to grumbling, whining, and complaining from a husband and kids it’s just easier to be the martyr and get it done. If you have control issues, you may even feel the only way it will get done right is by tackling it on your own. (Confession: I struggle with that!)

However, two things happen when you do that. One, you shoulder the entire responsibility of household management which can lead to you having no time for yourself resulting in Mom Burnout. Secondly, your children miss out on developing vital life skills. I’m always amazed at how many women today can’t sew a button or cook something from scratch. It’s simply because they were never taught. I don’t mean that in a judgmental way, I’m simply trying to illustrate that we lose generational skills and traditions when we fail to teach our children. Keep in mind, if you don’t teach your child, they can’t teach their kids. In my next post, I’ll share 100 Life Skills To Teach Your Child. Giving your child consistent responsibility not only builds character, but it prepares them for life. Be a little selfish – delegate!

Not Having a Mom Tribe

Okay, full disclosure. As I write this, I don’t have a mom tribe. I had one for a long while and I can honestly say it was the happiest time of my mom life so far. Then I hit a rough patch. I was struggling personally and I didn’t feel the support I used to feel. Kids were getting older and some moms had moved on once kids were in school. Others had literally moved away. For many reasons I began to question if I had outgrown my group. I still occasionally go, but it doesn’t feel like home anymore. It’s been a year since I made the very hard to decision to take a break. I don’t consider it to be a mistake, but I also feel like this year was incredibly hard doing mom life on my own.

There was no one to talk to for advice or empathy. I miss laughing and going out with friends. This dry season has taught me just how important it is to have a mom tribe. It doesn’t matter if you work or stay at home. You need some women in your life who “get you.” These days, there are lots of ways to find them – work, church, school, Facebook groups, Meetup groups, MOPS, etc. It’s scary at first to make new friends and you’ll probably have to go a few times before you feel comfortable. You may even need to go to a few groups to find one you jive with. That’s okay. Just get out and make some friends in the same stage of life as you. Don’t worry. I’m starting to get out there too!

6 things you're doing wrong as a mom
Photo Courtesy of Unsplash

Trying to Be Perfect

If you read this blog regularly you’ll know, I’m a recovering perfectionist. Perfectionism can be really dangerous to your mental health. It’s also just a way to cover up insecurities. Goals are good and so is pushing yourself to do better. But some of us take it to an extreme and find ourselves crushed if we can’t meet our perceived standards.

The worse part about perfectionism is that it spills over to other people. We can begin to impose standards and expectations on family members and friends. It can turn into sanctimony and the judgement of others and nobody wants to feel judged.

Remember to be kind and merciful to yourself. Give yourself room for growth and learning by extending grace to yourself on a regular basis. It will be good for you and your relationships. It has taken me a long time to learn that people don’t identify with perfectionism. They identify with flaws.

Feeling Guilty

Okay, mama. This is a big one and I am guilty when it comes to this too. Mom guilt. It’s a real thing. It’s the sister of “trying to be perfect.” There are all kinds of things for which to feel guilty. Maybe you’re a working mom and you feel guilty that you don’t spend enough time with your kids. Maybe you feel guilty that you are overly harsh with your kids. Perhaps you feel guilty that you can’t keep up with your house or chores. The list is endless.

Guilt is a cognitive and emotional experience felt after a moral, personal, or universal standard isn’t met (accurate or not). Guilt is designed to be our moral compass to show us we’ve done something wrong. Shame and guilt are intended to be useful tools used to help convict us to do better. But something happens when it gets out of balance and it turns into excessive guilt. Feeling overly guilty can turn into self-condemnation and can lead our thoughts into very dark places. We may begin to feel unworthy of good things or happiness. It can lead to situational depression and unwarranted self-abuse. Remember, be compassionate with yourself.

Here are some steps to help:

  • Tell yourself you’ll do better next time
  • Remind yourself it was a learning experience and hindsight is always 20/20
  • Consider whether or not the situation was even within your control
  • Speak compassionately to yourself
  • Consider if your standards or ideals may be too high or rigorous
  • Remind yourself you are human and perfectionism isn’t possible

Before You Go

Thanks for reading 6 Things You’re Doing Wrong as a Mom. Don’t forget to PIN this post for later. Share it with a friend or on your Facebook wall. Also before you go, don’t forget to subscribe to my blog for FREEBIES and giveaways. I give them away every month.

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Crafts / DIY, Happy Planner

How to Use the Wellness Happy Planner

by Mary Lentz5 Comments on How to Use the Wellness Happy Planner

Take control of your emotional, mental, and physical health. Today, I’m going to show you how to use the Wellness Happy Planner.

how to use the wellness happy planner

Hey there, friend! Do you struggle to look after yourself? I know I did. As a mama of two, I was always on the back burner. But then I found the Wellness Happy Planner! I was already an avid Happy Planner, but finding this helped me schedule and prioritize, much needed “me time.” Today I’m going to show you how to use a Wellness Happy Planner ® to practice self-care.

To learn more about wellness and how to care for yourself, I encourage you to read my prior post 30 Day Wellness Challenge. In that post, I provide a FREE printable to help you get ideas for emotional, mental and physical wellness.

Also, in lieu of reading this post, you can watch a video on How to Use the Wellness Happy Planner.

What is a Wellness Planner

The question I get asked a lot is, “what is the difference between a fitness and a wellness Happy Planner?” The fitness Happy Planner is designed to track diet and exercise. The wellness planner can certainly track diet and fitness if desired, but it really offers a deeper health check of body, mind, and soul.

Available Sizes

The Wellness Happy Planner is available as an 18-month planner.

Layout

Right now the Wellness Happy Planner is a vertical format. Like the typical vertical layout, it has three boxes. However, the last box has a journal prompt with a a square grid space. You certainly don’t have to use this space for journaling. It is very easy to cover up with stickers.

how to use a wellness happy planner

The planner has monthly tabs as well as monthly spreads. The weekly side bar includes a exercise habit tracker, a small prompt and a “currently.” section. See my video below for a flip through of the new 2019-2020 Big Wellness Happy Planner.

How To Use the Wellness Happy Planner

There are endless ways to use the wellness Planner. Personally, I use it as part journal, part planner and part memory planner. I use it to express thoughts and work through emotions like a journal. I also use it to actually plan and make time for self-care. Lastly, I use it retroactively to record good things that happen to me as well as gratitude. I think of it as my own authored book of inspiration. If you are struggling with what to record or plan in your planner, here are a few ideas to help get you started.

Body

  • More water
  • Exercise routine
  • Taking walks
  • Food journaling
  • Accountability / Accountability partner
  • Sleep goals
  • Weight loss journey
  • Rest / relaxation goals
  • Spa time / Long baths
  • Skin care routines
  • Vitamins / medicine

Mind

  • Reading
  • Puzzles
  • Unplugging from electronics
  • Being mindful
  • Play an instrument
  • Writing
  • Spend time outdoors
  • Taking a class
  • Decluttering
  • Play an instrument
  • Hobbies / crafts

Soul

Wellness

Gratitude Journal Prompts

by Mary Lentz20 Comments on Gratitude Journal Prompts

Get your mind off your problems and on the good things happening in your life with these gratitude journal prompts.

Gratitude Journal Prompts

This post contains affiliate links. Should you make a purchase through one of the links I provide, I may receive a small percentage at no cost to you. Your support helps me offset the costs incurred with this blog.

Why Gratitude

Gratitude can totally change your perspective on life. Being mindful about the good things in your life help you focus on happier things instead of problems. The truth is everyone has problems and we face one problem after another. If you’re waiting for your problems to go away before you can be happy, you’ll be waiting your whole life.

Choose to be happy where you are, right now. There is always something for which to be grateful. Keeping a gratitude journal has show in studies to directly impact our happiness.

If you’re interested in additional journaling ideas, see my post 50 Journal Prompts. Here are just some of the benefits to keeping a gratitude journal.

  • Brings a feeling of calm
  • Helps relieve stress
  • Takes the focus off your negative problems
  • Helps you find what matters most to you
  • Learn more about yourself
  • Aids with depression
  • Makes you more mindful
  • Notice that small good things really are happening in your life

Today, I’m providing a list of gratitude journal prompts to help get you started.

Gratitude Journal Prompts
Courtesy of Unsplash

Gratitude Journal Prompts

  1. What are you grateful for financially?
  2. List things that have helped you get through hard times.
  3. What are you glad your parents taught you?
  4. Name 3 things you’re glad you learned in school.
  5. Describe a time you thought something wouldn’t work out, but did.
  6. List 3 things you love most about each of your children.
  7. Name a physical feature you love about yourself.
  8. What do you love most about your job? (If you’re at home, what do you love most about it?)
  9. If you could go back and thank someone from your past, who would it be and why?
  10. What do you love most about your spouse?
  11. Name something hard that ended up being good for you.
  12. For what talents are you most grateful?
  13. What has been your best experience this year?
  14. Describe a time you were grateful to be forgiven.
  15. List 5 things you love most about your personality.
  16. What do you think friends love most about you?
  17. Name 10 people you are grateful for.
  18. What was the best part of your day today?
  19. Write the last compliment you remember receiving.
  20. List things that make you feel comforted.
  21. Why are you grateful for your freedom?
  22. Which of the 5 senses are you most grateful to have?
  23. Describe a memory from your childhood that makes you happy.
  24. List ten things you take for granted.
  25. Why are you grateful for your family?

I hope these prompts help you realize you have reasons to be happy and content. In the comments below, I’d love to hear some of the things you are grateful for.

Prayer & Spirituality

April Scripture Reading: Depression & Grief

by Mary Lentz6 Comments on April Scripture Reading: Depression & Grief

Overcome depression, sorrow, and grief with these powerful scriptures. Speak truth into your life with the Holy living word of God. Join me for April Scripture Reading: Depression and Grief

SCRIPTURE READING: depression and grief

A Season of Sadness

I live with depression. I know well the feeling of complete hopelessness. Depression and grief has a way of stopping time. The moment can feel endless. You may find it hard to believe that situations or feelings will ever change or improve. I promise you friend, it will. It’s a season – and seasons don’t last. Read what the book of Ecclesiastes (3:1-8) says:

There is an appointed time for everything. And there is a time for every event under heaven—

A time to give birth and a time to die;
            A time to plant and a time to uproot what is planted.

A time to kill and a time to heal;
            A time to tear down and a time to build up.

A time to weep and a time to laugh;
            A time to mourn and a time to dance.

A time to throw stones and a time to gather stones;
            A time to embrace and a time to shun embracing.

A time to search and a time to give up as lost;
            A time to keep and a time to throw away.

A time to tear apart and a time to sew together;
            A time to be silent and a time to speak.

A time to love and a time to hate;
            A time for war and a time for peace.

Depression, sorrow, grief is for an appointed time. We have seasons of abundance and seasons of loss. I love what the Psalmist says: “Weeping may endure the night, but joy comes in the morning.” (Psalm 30:5) The good news is this: this season of your life is temporary. One day, it won’t hurt like this. One day this will be over. God will bring you out of the pit (Psalm 103:4).

Photo by Aaron Burden on Unsplash

A Time to Cry

When calamity strikes, it is our nature to wonder why. We want answers, no – we demand them. Our humanness wants explanations in order to process loss. But sometimes there are no answers. There are no reasons, at least not earthly ones.

In times like these, we must remember that all things that happen in our lives are designed to draw us closer to Him. And our trials? What about our hurt, pain and suffering? Yes, that too. He wants us to fervently seek Him. Secondly, our weakness, our tears, our hardships all exist to magnify His glory. In order to be our Savior, we must first need saving. See what Paul writes in 2 Corinthians:

That’s why I take pleasure in my weaknesses, and in the insults, hardships, persecutions, and troubles that I suffer for Christ. For when I am weak, then I am strong.

2 Corinthians 12:10

Not convinced? Read what the Psalmist writes in 50:15:

“Then call on me when you are in trouble, and I will rescue you, and you will give me glory.”

Simply put, God uses our pain to show non-believers how He saves.

Death

Maybe you are struggling with a loved one who has passed on. I encourage you to comfort yourself with the living word of God. He has promised that we will be reunited with those we love. We will see them again. Therefore, death is not the end.

I have learned that grief comes in waves. Like the ebb and flow of an ocean, grief subsides allowing you to catch your breath for a moment, then it seems to overcome you again all at once. One minute you think you’re doing better. Then a reminder or a memory will surface and the thought of having to live the rest of your life without them seems unbearable.

Perhaps it is not the physical death of a person you are grieving, but the death of something else. Your dream, health, a job, a friendship, a marriage. Maybe you are so overcome by disappointment you can’t see a happy future. There is one. He has promised it.

For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.

despair
Photo by Samuel Martins on Unsplash

Battling Feelings of Grief

Remember Who God Is

Compassionate

I count at least 20 times in scripture where God and Jesus are described as compassionate. Paul writes in Hebrews, “For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin.” Jesus understands our suffering. He empathizes with us. He is compassionate towards our troubles.

The Lord is gracious and compassionate, slow to anger and rich in love. The Lord is good to all; he has compassion on all he has made.

Psalm 145:8-9

Unchanging

The character of God is unchanging. “I am the Lord. I change not.” (Malachi 3:6). Everything is subject to change except for God. Read that again. God does not change. Therefore neither do His promises. I love an easily overlooked verse in Psalm 11. “When the foundations are destroyed, what can the righteous do?” (v. 3). In other words, when the floor beneath you gives way, what should we do? The answer can be found in the next verse. “The Lord is in His holy temple. The Lord sits on his throne in Heaven.” This declaration reminds us: when all that is good falls apart, God is still in control. He is still on his throne. He is not shaken by our troubles. God does not change.

Put Your Hope In God

The Psalms are a wonderful comfort in times of trouble. The Psalms demonstrate the cry of someone in need of help and refuge. They echo our troubled hearts. They also model how we should pray (adoration, confession, thanksgiving and supplication). But Psalm 42 also describes what we should do when we are sorrowful and disturbed.

Why, my soul, are you downcast? Why so disturbed within me? Put your hope in God, for I will yet praise him, my Savior and my God.

Psalm 42:5

The Psalmist tells us to put our hope in the Lord. Hope is the happy anticipation of good. It is the belief that God is a good God and He has good things in store for us (Jer 29:11) . We get hope by praising God in the midst of our sorrow and by comforting ourselves with His promises.

praying over him

Give Up Your Ashes

One of my favorite verses in the bible is Isaiah 61:3. It is the messianic prophesy of why Christ came and died for us. This lone scripture has brought me so much peace when I’ve been overcome with depression and grief. Here is the truth:

to provide for those who grieve in Zion— to bestow on them a crown of beauty instead of ashes, the oil of gladness instead of mourning, a mantle of praise instead of a spirit of despair.” “Then people will call them “Oaks of Righteousness”, “The Planting of the LORD”, in order to display his splendor.

Isaiah 61:3

Beauty instead of ashes. Ashes represent what is left over after something has burned away. The leftovers. The broken pieces. But here is the rub. An exchange has to take place. Note that scripture says, “instead of.” Some translations say “for.” You must give your ashes to God. Give Him the brokenness and remains. Give Him the ashes and He’ll give you restoration.

Remain Thankful

Another way to pull ourselves out of sadness is to try and get the focus off ourselves and on our creator. You can do this by praising God through thanksgiving. It is hard to be downtrodden when you are remembering all the good God has already done for you. This is why Paul says to “set your mind on the higher things.” (Philippians 4:8)

Scripture Reading: Depression & Grief

Thank you for joining me for April Scripture Reading: Depression & Grief. In the comments below, I’d love to hear how I can pray for you. In case you missed it, see also March Scripture Reading: Fear & Anxiety.

Wellness

7 Things About Bipolar I Want People to Know

by Mary LentzLeave a Comment on 7 Things About Bipolar I Want People to Know

Bipolar is a very misunderstood illness. It’s comes with a stigma. But here are 7 things about bipolar I want people to know.

7 Things About Bipolar I Want People To Know
Photos courtesy of Unsplash

Mental illness. It’s almost a dirty word. Okay, so it’s two words. But these days there is a lot of misinformation surrounding bipolar disorder.

So let’s start with the basics. First bipolar is a mood disorder. It creates high (mania) and low moods (depression) in a patient. Psychosis (being out of touch with reality) can also occur during severe episodes. It also affects circadian rhymes, thereby disrupting sleep and furthering the symptoms. The episodes can last weeks or months. It is not uncommon to rapidly cycle between them at the same time. It is created by an imbalance in neurochemicals. Lots of scientific studies suggest it is both hereditary and genetic. However, situational and environmental issues can increase or affect episodes. There are several types of bipolar but two are most prevalent. Type I patients who spend a great majority of time in manic moods and Type II patients who spend most of their time in a depressive state.

Depression

Depression can be characterized by hopelessness, specifically a lack of joy or the inability to enjoy things. You can be plagued with thoughts of suicide or self-harm. You can feel excessively guilty, have difficulty concentrating, and may gain or lose weight. In extreme episodes, it includes psychosis which manifests as delusions or hallucinations (both auditory and visual). It’s common for untreated patients to self-medicate through substance abuse.

Mania / Hypomania

Mania is odd because it can be like a euphoric “high” or it can be excessive anxiety. It can include obsessive, racing thoughts. It makes you impulsive and extremely irritable. You can become a thrill-seeker and even sexually promiscuous. It makes you have poor judgement and can result in spending excessive amounts of money. It can cause you to lash out at others and creates long bouts of insomnia.

Okay, now that we are through the scientific and more sterile descriptions, let me say, I was diagnosed with bipolar as a preteen after first being misdiagnosed as a child with major depression. That’s very common at that age.

Lastly, this post isn’t designed to scold anyone. It’s about educating people about an illness that is grossly misunderstood. Here are 7 things about bipolar I want people to know.

Things About Bipolar I Want People to Know

We Don’t Like Being Called Crazy

This should be a given. But I’m still shocked at how many times people use the word “crazy” to describe someone who has bipolar. It’s really hurtful. We aren’t “crazy.” You wouldn’t call an amputee “stumpy.” See? We feel the same being called “crazy.” We have an illness. It’s a physical illness that affects us mentally. It’s caused by the brain not producing neurochemicals like serotonin. Similarly, we don’t like being asked mockingly if we are “off our meds.”

We Aren’t Bipolar

Allow me to explain. There is such a huge stigma surrounding mental illness, but in particular bipolar and schizophrenia. Over the course of my lifetime, I’ve heard people say, “she’s bipolar.” We aren’t bipolar. We HAVE bipolar. You’d never say, “she’s cancer.” It dehumanizes us. We’re aren’t our illness. It doesn’t define us and therefore not our identity. It’s just one aspect of our life.

You Don’t Need to Be Afraid of Us

Contrary to what the media and non-medical professionals would have you believe we aren’t going on a rampage. And no, psychotropic drugs don’t turn us all into mass shooters. Those people have all kinds of contributing factors, including circumstances completely unrelated to mental illness.

Not all bipolar patients are violent. In fact, that’s not as nearly common as you might think. For example, with Type II patients we are far more likely to hurt ourselves.

We Don’t Want to Disappoint You

We hate when we have to cancel on you because we’re sick. We’re just as disappointed. It’s embarrassing – especially if our caregiver (a spouse, parent, etc.) also has to cancel to take care of us. And please, don’t say we should “plan better.” No one plans to be sick. We have no way of predicting when our mood will change and no way of gauging how bad it will be. I don’t even have words to describe how hurtful and abhorrent that is.

Can you imagine saying that to someone who has cancer? Seriously. Imagine someone has cancer and is going through chemotherapy. They have an important function and can’t go to the event after a chemo treatment because they feel horrible. You would never say things like, “well you should have planned better. After all, you knew you had cancer. You knew you were going to have chemo. You should have planned better.” Yeah, it’s that disgusting and insensitive.

We Say Things We Don’t Mean

They say bipolar is the great melting pot of mental illness. It has anxiety, depression, irritability, OCD tendencies, hallucinations, insomnia, and sometimes what looks like ADHD. When we are in a manic stage, we are often impulsive and irritable.

Being impulsive can cause us to not think through the consequences of our actions. When you combine that with irritability, it makes for lots of unkind words. Oh we regret it afterwards, believe me. But in the moment, there is little self-control. We damage and lose relationships over it. It hurts us as much as it hurts you. When those feelings pass, we are embarrassed by the destruction we caused.

Suicide Is Always Knocking On Our Door

This is a really sensitive issue, but it needs to be discussed. We might seem okay. We might even seem thick-skinned. But we are always resisting the urge to kill ourselves. We have a hard time coping even with the simplest of life situations. If something upsets us deeply, we can despair very quickly.

Then there are times when we are sick and tired of being sick and tired. It’s exhausting to fight this everyday. We just want it to stop. We want peace. Suicide is a very tempting option.

We Pretend to Be Okay

Most people have heard the old adage, “fake it ‘til you make it.” However, for us, it’s really true. I don’t want to make it seem like we are lying to you everyday. But the truth is we’re always trying to make it through the day. Similarly, it never goes away totally. I’d say we are either better or worse. Medications don’t cure it. They only make it more manageable. Bipolar is a chronic illness and therefore we live with it everyday. We just don’t always talk about it. We deal with it on our own as much as we can.

Those are the things I want people to know about bipolar. I hope I’ve provided some insight on bipolar. If you suffer from bipolar, I’d love for you to leave a comment below about what you would want people to know. If you’re looking for other wellness topics, check out Setting Healthy Boundaries in Your Marriage.

Motherhood, Wellness

Dear Mama Who’s Struggling

by Mary LentzLeave a Comment on Dear Mama Who’s Struggling

Every mom has rough patches. You aren’t alone. I have some words of encouragement to the mama who’s struggling.

mama who's struggling

Dear Mama who’s struggling,

I know how bad, your day, week…heck, your year is going. Believe me when I say, I’ve been there. I know you’re struggling. I see you. Yeah, you in that pile of diapers, tantrums and tears. I see you! With that tween who is discovering boys or that teen who is pushing you away. You may be pretending you’re okay, but that smile doesn’t fool me. I know the days feel long and endless. Hell, this whole stage feels endless.

I know that sounds awful, but you know it has nothing to do with how much we love our kids. Love isn’t the problem, right? We love them, there’s no question. Love is what gets us through the sleepless nights and the days of runny noses and stomach bugs. It’s what makes us sit down to a make believe tea party when we’ve got dishes stacked on every kitchen surface. Love is why we play “dinosaurs” for the tenth time today when we’ve got mounds of laundry piled up like a trash heap. Love isn’t the problem.

I get it. Most days it feels pointless. I mean does anyone else really care if the microwave gets clean or the furniture gets dusted? It sometimes feels like we’re the only ones stressing over the state of the house. And for what? We know as soon as we get it clean – as soon as every last goldfish crumb has been swept up and every last Minion, Dory and PJ Mask figurine has been put in its place, it will all be back on the floor tomorrow. I know it feels pointless.

But I promise you girlfriend, it isn’t pointless. I promise you it matters. You matter! You aren’t invisible. Even if no one praises you, even if there are no accolades. Hell, even if you think you are failing miserably, it matters. YOU MATTER. You matter to those little babies. You’re their whole world. They love you no matter what. I don’t care if you totally phoned dinner in tonight. Even if they are on their last pair of clean underwear, they love you and they’re proud of you.

It’s not endless either. That’s the saddest part. Over the years, your kids will slip away from you to live their own lives. In fact, the older they get, the less time there is to teach and shower them with that obsessive love you feel. Motherhood is the only career where you work yourself out of a job. If you’ve done a good job, they won’t need you. These are the good old days you’ll miss. You won’t ever regret loving your kids instead of doing chores or errands.

mama who's struggling

This motherhood thing is no joke. It ain’t for the weak! It ain’t for the fearless. The truth is – Motherhood can suck. It can also be amazingly wonderful and everything in between. That’s because it’s a journey. It’s a process. And once you’re a mother, you’ll always be one. I don’t care if you never even saw your baby. If you lost your baby in the womb or at the moment he or she should have taken their first breath. You’re a mama. Motherhood is hard…even on it’s best days.

And by the way, I don’t care if you give your kids Vegan snacks or candy for dinner. It doesn’t matter if you homeschool like me or if they are in public school. You’ve got my respect. Your version of motherhood doesn’t have to look like anyone else’s. Seriously, if there is anything moms do wrong, it’s judging other mamas. Let’s not do that. We’re all just winging it. We’re all just trying to survive. Trying to make it through this tough season. Mother Theresa said, “If you’re busy judging people, you have no time to love them.” Truth. Just love each other – we’re all learning this mom thing at different speeds, in different ways. There is no one “right” way to mom.

I know you feel guilty. You snapped at them yesterday. Thank God no one saw that. It’s amazing how quickly you can bottle that up if you’ve got a play date or someone you know unexpectedly drops in. I know. I’ve done it too. And if you think the women in your mom’s circle haven’t done the same at some point – they’re lying. Because here is what no one tells you: all moms lose their shit at some point. There…I said it. It’s true.

Even if you are an awesome mom, we’ve all locked ourselves in a room, or a car, or some quiet place alone and sobbed into our hands. Raise your hand if you’ve cried to a husband that doesn’t understand. We’ve all wondered if we’re completely failing at this. We wonder if anyone sees that our life is a mess.

Let me tell you something I’ve learned: motherhood is a lot of work and a lot of second guessing. You might think the moms you know have it all together. They don’t! They just use perfectionism as a masquerade. Trust me, I invented that! My life is a mess. Everyone’s is. They’re very own hot, lovely, perfect, beautiful mess.

The post, Dear Mama Who’s Struggling first appeared on My Beautiful Mess.

Motherhood, Parenting, Wellness

What No One Tells You About Postpartum Depression

by Mary LentzLeave a Comment on What No One Tells You About Postpartum Depression

Before motherhood, I just assumed that Postpartum Depression was simply feeling down after giving birth. I had no idea just what it caused you to think, feel, and believe about yourself and your child. Today, I want to share with you what no one tells you about postpartum depression.

What no one tells you about postpartum depression

I’ve suffered depression my entire life. As a bi-polar patient, I was at special risk for postpartum depression. When I was pregnant, doctors talked to me about weepiness and sadness after giving birth. But I never realized just what postpartum depression caused me to think and feel. Early in my motherhood journey, I was surprised to learn what no one tells you about postpartum depression… that it rears it’s head in feelings of irritation, frustration, inadequacy, futility, and loneliness.

You May Not Feel Love or Bond With Your Child

When I was pregnant with my first son, I spent hours daydreaming of his little face. I couldn’t wait to hold him, kiss him and love on him. I’m sure there are women who instantly bond with their child. But I didn’t and post partum depression had a lot to do with that. About 3 weeks after giving birth, I felt like I was holding a stranger. I didn’t know what his cries meant.

I just assumed everything was instinctual – that you just magically know and understand your newborn as soon as they come out. Maybe I was naive. However, I never expected to feel completely overwhelmed, flustered, and frustrated. Who knew depression would increase those feelings exponentially?

Depression maybe a mental condition, but it distresses the heart. It directly interfered with my ability to fall in love with my little boy. It took a while for me to truly feel that loving warmth. Don’t get me wrong, I cared for him. Logically, I loved him, but I didn’t feel the crazy, obsessive kind of love I feel now. If you’re struggling to dote and love your newborn, you may have postpartum depression. The cure? The more you hug and hold your baby the closer you’ll feel…sooner.

You’ll Cry Over Nothing and Everything

With my first son, I was determined to breastfeed. My son was born prematurely and it took 6-7 days for my colostrum to come in. I was so sad that my little guy was having to take a bottle until my boobies got their act together. My weak little boy was burning too many calories trying to nurse and was quickly losing weight. Therefore, doctors suggested I pump for the first month and supplement with formula. I was heartbroken.

There is a saying, “there is no use crying over spilt milk.” I don’t know what the etymology is, but I’m willing to wager it had to do with breastmilk. This stuff is liquid gold! At about two weeks postpartum, I had spent the entire day pumping frequently. I squeezed out 2 oz making a total of 5 oz for the day. While I was taking the flanges off the pump, I accidentally hit and spilt all the milk. Every. Last. Drop.

I shrieked so loudly, my husband came racing down the stairs. My mother came running in. “No! No!” I wailed in a blood curdling cry, like when someone gets word someone has died. That’s what my husband thought had happened. That someone had died. My whole body shook as I sobbed and clutched that pathetic empty bottle to my chest. When I finally calmed down, I explained to them what had happened. They didn’t understand. They stared in confusion, surprised by my dramatics.

No one told me postpartum depression would cause every set back or failure to seem futile. Small problems yielded big reactions. You might think depression makes you quiet and despondent, but depression actually unbalances all your emotions. My reactions were excessive, dramatic, and desperate. In those long eight months of depression, I cried over anything, everything, and nothing.

You May Wish You’d Never Become A Mom

This is the hardest thing I’ve ever had to admit. It makes me cringe just knowing I had these kind of thoughts. It’s surprising to learn other moms have this thought too. As a new mom, you can feel so inadequate. The first night I brought my son home from the hospital, I had this thought. He cried for three strait hours and when I couldn’t comfort him, I felt as if I’d made a huge mistake. Maybe, I’m not cut out for this. He deserved someone better. Someone who knew what she was doing.

Learning your newborn can be incredibly frustrating. Don’t listen to the hype. Food, sleep, burping, or a clean diaper are just a few things your child wants. They can cry for thousands of reasons and when you can’t soothe them, you can feel like you have no business being a mom. I was very grateful to have my mom after delivery. But when she’d swoop in and take over, it left me feeling even more useless and incompetent.

Depression can make you have all kinds of hopeless thoughts. I had a few miscarriages before I gave birth to my oldest son. So when this thought crept in, it made me feel even more guilty. After all, I wanted this. Now I know, depression causes these thoughts.

You May Feel Isolated and Lonely

Having a child changes your life. A child ties you down. If you’re a new mom, you may even feel anxious about leaving the house with your baby. Routine can be helpful, but monotony can add to depression. Be aware of how much you shut yourself inside.

I remember posting pictures of my first son on social media. You would’ve never guessed how sad and isolated I felt. I was so lonely. The days seemed long waiting for my husband to return home. If you are not returning to work, you may even feel more alone. Work friends move on and suddenly your spouse becomes the sole provider for your social life. That’s not healthy!

Challenge yourself to get out of the house. The more cooped up you are at home, the more isolated you’ll feel. I share the things that helped me in the post How To Stay Sane As A Stay At Home Mom.

You May Feel Anxious or Angry

Postpartum depression includes anxiety. Who knew? Well, technically it would be postpartum anxiety, but doctors don’t really discuss it and most moms I know, experienced it alongside depression. Anxiety often includes unrealistic fears. One mom I know said she was terrified to be left alone with her baby – like her baby was safe with anyone except her. There is a “what if something happens I can’t handle” sort of sensation. 

But here is the real shocker: irritability, anger, frustration are components of anxiety. I couldn’t believe I had feelings of anger when my baby cried. I was short with my husband and my other child. Furthermore, I snapped at friends and made snarky comments over the stupidest things. I was irritated all the time and it actually took me losing a friend to grasp how badly out of control I was.

You May Need Therapy or Medication

Postpartum depression is both chemical and situational. It’s a fact, chemical and hormonal changes occur in the body after childbirth. Your body undergoes amazing, but drastic changes to give life to another person. If you choose to nurse, your body suddenly belongs to another person to sustain their life. You may need medication to help supplement or balance those changes. THERE IS NO SHAME IN TAKING ANTI-DEPRESSANT MEDICATION. You’ll be shocked to learn just how many women take them and it’s a shame they feel they must do it in secret.

Your situation changes after childbirth. You don’t have time for yourself. You don’t sleep. The weight of the responsibility may burden you. Your sex life becomes non-existent. You may be staying home by yourself with baby. Lastly, expectation versus reality may be shocking to you once baby arrives. There are lot of life changes and you have little time to process what that means. Therapy can help you work through those changes. If you are struggling, seek medical attention. Seriously – babies get shaken when you don’t seek help.

You May Struggle To Do Basic Tasks

I was unprepared for this. To clarify, I didn’t realize this was happening for while. I remember when my son was three months and he had a blow out in the middle of Target. It suddenly became a monumental task to change his diaper in a public place. I struggled to work a coffee pot and to get chores done. I felt confusion and perpetually overwhelmed, even clumsy.

Some women refer to it as “mom brain” but honestly, I think it has to do with postpartum depression. Difficulty functioning or being overwhelmed by small tasks might be a sign you are struggling with postpartum depression. No one told me that. Don’t feel ashamed asking for help – ever.

The post, What No One Tells You About Postpartum Depression, first appeared on The Unsanity Blog

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Wellness

30 Day Facebook Detox

by Mary Lentz4 Comments on 30 Day Facebook Detox

30 Day Facebook Detox

(Photo Courtesy of Unsplash)

 

Recently, I parted ways with Facebook. It was time for a social media detox. I’m sure I’ll be back at some point, but I needed to take a break from it and reclaim my time. Therefore, I decided to quickly amputate myself from the negativity that seemed to fester there. You can read more about my departure and why I left in my post Living Without Likes: How I Broke Up With Facebook

If you’re not sure if you want to take the plunge, you don’t have to deactivate your profile. You can simply delete the app from your phone and other devices and log out of your account so that you will have to manually sign in. It seriously reduced temptation to check it all the time.

I’ll be very honest, the first few weeks I quit were hard. I wasn’t sure how to replace social media in my life. For that reason, I created a list of activities to help pass the boredom. Whether you want to break up permanently or just have a trial separation, here are 30 ideas you can do instead of logging onto your profile. I did one every day until I finally broke free of the addiction. I’ve included the free printable 30 Day Social Media Detox to help you offline. Good luck!

 

Take the Challenge:

Day 1: Write a letter to a friend

Day 2: Take a walk or hike

Day 3: Exercise

Day 4: Start a journal and share your thoughts there 

Day 5: Create a photobook with your photos

Day 6: Declutter your email

Day 7: Call a friend 

Day 8: Send some happy mail

Day 9: Do a craft project

Day 10: Listen to music

Day 11: Read a book

Day 12: Meditate or pray

Day 13: Make a gratitude list

Day 14: Complete a DIY project around the house

Day 15: Do a jigsaw puzzle

Day 16: Learn a new hobby or skill

Day 17: Declutter an area of your home

Day 18: Create a household budget

Day 19: Write a short story

Day 20: Create a goals list

Day 21: Declutter photos on your phone

Day 22: Try a new recipe

Day 23: Organize a closet

Day 24: Meal plan / write a grocery list

Day 25: Clean out a pantry or cupboard

Day 26: Write a thank you note

Day 27: Plant something in your garden

Day 28: Play with your pet

Day 29: Do a random act of kindness for someone

Day 30: Bake a dessert

 

 

30 Day Facebook Detox first appeared on My Beautiful Mess