by Sonya | Nov 4, 2022 | uncategorized
When it comes to wellness, we often think about physical health and fitness. However, emotional wellness is just as important for overall wellbeing.
Emotional wellness refers to our ability to manage our emotions and cope with stress in a healthy way.
It includes developing positive self-awareness and self-esteem, maintaining healthy relationships, and living a life that is authentic and fulfilling.
In this post we discuss emotional wellness basics and provide tips for how to improve one’s emotional wellness to live a more balanced life overall.
Emotional Wellness Basics
When we are emotionally well, we feel good about ourselves and can handle life’s challenges in constructive, positive ways.
We can set boundaries in our relationships, say no when we need to, and take care of ourselves both physically and emotionally.
We have a supportive network of family and friends, and we feel like we belong.
Why is emotional wellness important?
There are many reasons why emotional wellness is so important.
Emotional wellness has been linked with better physical health. People who have high levels of emotional well-being are more likely to have healthier lifestyles overall.
They are less likely to smoke, drink excessively, or engage in other risky behaviors. They are also more likely to get regular exercise, eat a balanced diet, and get enough sleep.
Furthermore, emotional wellness also promotes greater resilience in the face of stress and adversity.
People who are emotionally well are better able to cope with difficult situations because they have the tools they need to manage their emotions effectively.
They are able to ask for help when they need it and they know how to reach out to their support network for assistance.
How can I improve my emotional wellness?
First, it is important to become more aware of your emotions and what triggers them.
Once you know what makes you feel good or bad, you can start making choices that promote positive emotions and avoid situations that lead to negative ones.
If this is something you are struggling with you may consider seeking assistance from a mental health professional – there is absolutely no shame in asking for help!
Second, it is important to focus on taking care of yourself both physically and emotionally.
Give yourself permission to carve out time to rest and recharge your batteries.
Engage in routine self-care practices. Spend time doing activities that bring you happiness – are there any hobbies you enjoy?
A tool that I have recently added to my self-care routine is essential oils. Scents can help uplift moods and emotions and may help reduce feelings of stress and fatigue.
If you are curious you can check out my favorite blend here!
Try eating a more balanced diet, getting regular exercise, and getting enough sleep.
Finally, it is essential to develop positive relationships with friends and family who can provide support and help you maintain perspective during tough times and remind you of your strengths with you need it the most.
By taking the time to focus on our own happiness, we can lead healthier, more balanced lives!
by Sonya | Nov 3, 2022 | uncategorized
If you’re a first responder or part of a first responder family, the past year has been tough.
Not only have you had to deal with the stress of the job, but you may also be struggling financially as the cost of just about everything continues to rise.
So what can you do to protect yourself and your family in the event of an economic downturn? Here are 7 tips to help you weather the storm.
1. Review your expenses and create a budget
Now is a good time to review your expenses. Track your spending for 30 days and categorize it into fixed costs (e.g., mortgage, car payment, insurance) and variable costs (e.g., groceries, gas, entertainment).
Once you have a better understanding of where your money is going, you can create a budget that fits your new reality.
2. Cut unnecessary expenses
Take a close look at your budget and see where you can trim the fat.
If you have costly subscriptions or memberships – cancel them.
3. Build up your emergency fund
Now is a good time to start building an emergency fund so that you have some financial cushion in case something unexpected comes up in the future.
Aim to save three to six months’ worth of living expenses so that you know you can cover your basic needs if you lose your job or face another unforeseen circumstance.
4. Get rid of debt
If you have any high-interest debt, now is the time to get rid of it. The sooner you can pay off your debt, the less money you’ll spend on interest payments.
If you have multiple bills from different creditors, see if you can consolidate them into one monthly payment at a lower interest rate. This will simplify your bill-paying process and save you money on interest charges over time.
5. Invest in yourself
Use this down time as an opportunity to invest in yourself professionally and personally.
Whether it’s taking an online course, brushing up on old skills, or learning new ones , improving yourself will make finding employment opportunities easier should the need arise.
Here is a book I highly recommend if you want to start to invest in your financial literacy – click the image for more info!
6. Make extra money
If you’re already doing everything you can to save money , it might be time to start bringing in some extra income.
There are plenty of ways to do this, whether it’s through freelance work , part-time jobs, or investing in assets that generate passive income. Ride share services like Lyft and Uber are a great option if you enjoy driving and have reliable transportation.
7. Have hope
Although things may seem bleak right now, it’s important to remember that this too shall pass.
The world has faced hard economic times before and we always come out on the other side.
Stay positive and keep working towards your goals — things will get better!
*This post contains affiliate links, so we may earn a small commission when you make a purchase through links on our site at no additional cost to you.
by Sonya | Nov 1, 2022 | uncategorized
For first responders, the idea of taking a day off can feel daunting.
Days off shift are often spent trying to catch up on chores, running errands, or squeezing as much “living” in as possible. It’s tough to take a day off when you’re used to being on the go all the time.
It’s important to remember that everyone needs a break now and then – even first responders.
Regardless of how much we love our job or how dedicated we are to our family, we all need time to ourselves.
Taking a day off allows us to recharge our batteries so that we can come back refreshed and ready to tackle whatever comes our way.
It might seem like you don’t have time for a day off, but in the long run, it will save you time and energy.
So how do you go about giving yourself permission to take a day off? Here are a few tips:
Be Realistic About Your Time Off
One of the first things you need to do is be realistic about the amount of time you can actually take off.
If you have young children at home, taking a whole day for yourself might not be possible – and that’s OK!
Start small by taking an hour or two for yourself each day.
Once you have carved out some time for yourself, you can gradually increase the amount of time as your schedule allows.
Plan Your Time Off in Advance
If taking an entire day off isn’t possible, try planning your time off in advance so that you can make the most of it.
For example, if you know you have a busy week ahead, plan to take some time off on the weekend. This way, you’ll have something to look forward to and can make the most of your free time.
Choose How You Spend Your Time Wisely
When you do have some free time, choose wisely how you spend it.
Instead of mindlessly scrolling through social media or watching TV, try doing something that makes YOU happy.
Whether it’s going for a walk outdoors, reading your favorite book, or taking a yoga class, make sure you are doing something that makes YOU feel good.
I personally love to pop in my headphones and listen to a podcast or audiobook when I have some free time – it’s a great way to disconnect from the rest of the world and spend time learning about things that I am passionate about.
Next time you’re feeling overwhelmed or stressed out, remember that it’s OK to take time for yourself.
Dedicated workers and loving parents need days off too—it doesn’t make you any less of either one.
So go ahead and relax—you’ve earned it!
*This post contains affiliate links, so we may earn a small commission when you make a purchase through links on our site at no additional cost to you.
by Sonya | Oct 27, 2022 | uncategorized
First responders play a vital role in our society. The demands of the job can be strenuous on the body and the mind. To help offset some of the negative effects of their job, first responders should consider incorporating different types of wellness into their lives.
Prioritizing wellness is essential for maintaining both physical and mental health. There are many different types of wellness that can enhance the life of a first responder. Here are a few examples:
Physical Wellness
It’s no secret that first responders have one of the most physically demanding jobs out there. Running into burning buildings, lifting up car wreckage, chasing down criminals…the list goes on.
It’s important for first responders to take care of their physical health so they can continue to do their job effectively. That means eating a balanced diet, getting enough sleep, and exercising regularly.
Mental Wellness
Mental health and wellness includes our emotional, psychological, and social well-being.
When our mental health is in balance, we’re able to cope with the demands of everyday life. However, when our mental health is out of balance, it can lead to emotional distress and disorder.
There are many different ways to promote mental wellness, such as therapy, relaxation techniques like meditation or yoga, journaling, and spending time with loved ones.
Spiritual Wellness
Spiritual wellness is about finding meaning and purpose in life.
It’s different for everyone, but may include practices such as prayer, contemplation, or attending religious services.
For some people, nature or spending time with animals may be spiritually grounding.
Others find that volunteering or helping others in need provides a sense of purpose and belonging.
Whatever brings you peace and happiness can help you achieve spiritual wellness.
Conclusion
There are many different types of wellness and each is important in its own way!
By focusing on all areas of wellness –– not just physical fitness –– first responders can improve their overall wellbeing and find ways to better manage stress both on and off the job.
Wellness is something everyone should strive for, as the better we are for ourselves the better we can be for those we love and for those we serve.
by Sonya | Oct 18, 2022 | uncategorized
If you’re a first responder or the family member of one, you may or may know what self-care is or why it should be a regular part of your family’s life.
Self-care is simply the things we do to take care of ourselves emotionally, mentally, and physically. It’s the proactive measures we take to reduce our stress levels, improve our moods, and take care of our bodies.
It can be something as simple as taking a break to have a cup of tea or going for a walk outside.
It’s especially important for first responders and their families. Here’s why:
First responders are exposed to high levels of stress on a regular basis. Whether it’s rushing into a burning building, doing CPR on a baby, or being on constant alert for their safety and the safety of those they serve, that stress can have serious consequences on their physical and mental health.
Studies have shown that first responders are more likely than the general population to suffer from depression, anxiety, insomnia, post-traumatic stress disorder (PTSD), and substance abuse disorders.
First responders are passionate about their work and have a strong sense of duty.
They often have a hard time relaxing and tend to be workaholics, working long hours, overtime shifts, and may spend days at a time away from their families, which in turn can be stressful for the family member who may be juggling household responsibilities and a full time job.
Self-Care Can Help Reduce Stress Levels
While first responders can’t always control the amount of stress in their lives, they can control how they deal with it. And that’s where self-care comes in.
By taking some time each day to do something for themselves—whether it’s reading a book, going for a run, soaking in a bubble bath—first responders can proactively reduce their stress levels and improve their overall well-being.
Self-Care is Important for First Responder Families Too!
It’s not just first responders who need to practice self-care; their families need it too!
First responder families often deal with stresses that other families don’t have to contend with—such as worrying about their loved one being hurt or killed on the job—and those stresses can take a toll on their physical and mental health as well.
That’s why it’s so important for first responder families to find ways to relax and de-stress together.
Some ideas include taking walks together, playing games together, or watching movies together. Whatever works for your family, make sure you carve out some time each week to connect with each other and relax as a family unit.
First responders and their families face unique challenges that most people don’t have to deal with. And while they can’t always control the amount of stress in their lives, they can control how they deal with it by practicing self-care.
If you’re a first responder or the family member of one, make sure you prioritize your well-being by incorporating some self-care into your daily routine!
