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4 Ways to Get Mentally and Emotionally Fit



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For many years, mental health went overlooked. All over the world, countless people silently struggled with conditions like depression, anxiety, and even suicidal thoughts. In many cases feeling thoroughly alone and not knowing where to turn. Fortunately, a lot of progress has been made in recent years, with increasing levels of focus placed on mental health care and more ways for people to deal with these difficult emotions, sensations, and challenges when they arrive.

But how can we try to safeguard ourselves from mental health problems in the first place? Well, there’s no way to eliminate the risks entirely, but one thing you can work on is increasing your mental and emotional fitness levels. In the same way that people pursue physical exercise to get stronger and improve their physical health to reduce the risk of injury and illness, we can also make ourselves mentally fit and ready to face possible challenges that lie ahead. 

Here are some simple ways to make it happen.

1. Meditation

One of the best methods for improving mental fitness and emotional clarity is meditation. It’s a practice that has been used for literally thousands of years in various cultures and parts of the world to help people relax, clear their minds, de-stress, and become more mindful. And it can be of great help to those wishing to boost their mental fitness in the modern world too.

Various studies have looked into the benefits of meditation, finding that those who meditate regularly tend to be more focused, positive, and able to adapt to new changes and situations in life. In short, it can help to make you better prepared for challenges that lie ahead. One of the most effective methods is mindful meditation, which is all about focusing on your feelings and connecting with the world around you.

“Meditation is a vital way to purify and quiet the mind, thus rejuvenating the body.” – Deepak Chopra

2. Calming Exercise

For those who want something a little more active than meditation but still wish to focus on mental health, as well as physical strength and stamina, calming exercises might be the ideal compromise. This kind of exercise can include the likes of yoga and stretching, helping to balance the body and mind, toning muscles while also harmonizing your mental state, improving balance and coordination while also reducing stress and promoting a sense of calm.

Calming exercises can be a great way to both start and end the day. First thing in the morning, they can help to focus your mind and prepare you for the day ahead, and in the evenings, they’re perfect for letting go of any stresses or worries of the day that has passed, preparing you for a peaceful and pleasant sleep ahead.

3. Consistent and Quality Sleep

It’s common knowledge that a healthy sleep schedule is vital for general health and wellness, but few people are aware of just how important sleep really is for one’s mental health. Various studies have linked a lack of sleep or sleeping disorders with mental health conditions such as depression, anxiety, and stress. Meanwhile, those who get their regular eight hours tend to be more focused, concentrated, and positive in their mood and mindset.

However, getting consistently good quality sleep is often easier said than done, and many people can struggle to drift off each evening. To remedy this, try to make some changes. Reducing screen time before bed, for example, can help your mind get into a more restful state. Yoga and meditation can also help, and some people find that white noise or soothing sounds help them rest more easily.

“Early to bed and early to rise makes a man healthy, wealthy, and wise.” – Benjamin Franklin

4. Cognitive Restructuring

Cognitive restructuring is also one of the keys to mental fitness, but what exactly is it? Well, the term itself might sound complicated, but it’s actually quite simple, and it can play a big part in helping you become a better-rounded person.

Cognitive restructuring is all about changing the way you view the world, yourself, and various situations in life, both at home and at work. It’s about becoming more open-minded by taking different views into account and looking at situations from different perspectives.

Let’s say you have a big presentation coming up, for example, and you’re struggling with stress about how it might go wrong. Cognitive restructuring can help you see the situation from other views, finding the precise issues you’re worried about and addressing them gradually to move towards a more positive state.

Overall, it’s clear to see that mental and emotional fitness are of the essence in today’s world. With reports suggesting that 1 in 4 people have mental health disorders of some kind, and countless individuals struggling with day to day stresses and concerns, looking after your mind is absolutely vital. With these methods, you can start to sharpen your mental fitness levels and face life more positively and effectively.

Ryan Pell is a passionate blogger and writer who likes sharing his thoughts. Now he works as a content editor and internet researcher, you can check his website. He likes to travel and explore new countries.

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5 Indicators of Unresolved Attachment Trauma



Emotional Attachment Trauma

Trauma caused during specific stages of a child’s development, known as attachment trauma, can have lasting effects on a person’s sense of safety, security, predictability, and trust. This type of trauma is often the result of abuse, neglect, or inconsistent care from a primary caregiver.

Individuals who have not fully processed attachment trauma may display similar patterns of behavior and physical or psychological symptoms that negatively impact their adult lives, including the choices they make in relationships and business.

Unfortunately, many people may not even be aware that they are struggling with trauma. Research estimates that 6% of the population will experience PTSD in their lifetime, with a majority of males and females having experienced significant trauma.

Unresolved attachment trauma can significantly impair the overall quality of a person’s life, including their ability to form healthy relationships and make positive choices for themselves. One well-known effect of unhealed attachment trauma is the compulsion to repeat past wounds by unconsciously selecting romantic partners who trigger their developmental trauma.

However, there are other less recognized but equally detrimental signs of unprocessed developmental trauma.


Five possible indications of unresolved attachment trauma are:


1.  Unconscious Sabotage

Self-sabotage is a common pattern among individuals with unprocessed attachment trauma. This cycle often begins with hurting others, which is then followed by hurting oneself. It is also common for those with attachment trauma to have heightened emotional sensitivity, which can trigger this cycle.

This pattern can manifest in lashing out, shutting down, or impulsive behavior that leads to feelings of guilt, shame, and self-loathing.

Many people with attachment trauma are not aware of their wounds and operate on survival mode, unconsciously testing or challenging the emotional investment of those around them, and pushing them away out of self-preservation and fear of abandonment.

This can lead to a pattern of making poor choices for themselves based on impulsivity.


2. Persistent Pain

Chronic pain is a common symptom that can stem from early trauma. Studies have shown a connection between physical conditions such as fibromyalgia, headaches, gastrointestinal issues, insomnia, muscle aches, back pain, chest pain, and chronic fatigue with the aftermath of chronic developmental trauma, particularly physical abuse.
Research has found that individuals with insecure attachment styles, such as anxious, avoidant, or disorganized, have a higher incidence of somatic symptoms and a history of physical and emotional abuse in childhood compared to those with a secure attachment style.

3. Behaviors That Block Out Trauma

Trauma blocking practises are used to avoid the pain and memories connected with traumatic events.
Emotional numbing, avoidance, and escape via briefly pleasurable activities that distract from terrible memories or suffering are common examples. Unfortunately, this escape habit stops people from successfully processing and recovering from their trauma.
Furthermore, when the pain resurfaces, more and more diversions are necessary to continue ignoring it. This can be seen in compulsive behaviours such as drug or alcohol addiction, emotional eating, numbing oneself through relationships, workaholism, excessive or dangerous exercise routines, compulsive internet or technology use, or any other compulsive behaviour used to distract yoursef from intrusive thoughts and emotions.
These actions have the potential to prolong a cycle of avoidance and repression, preventing persons from healing and progressing.

4. A strong need for control

It’s understandable that some people may struggle with control issues in their adult lives, especially if they felt helpless or vulnerable during their childhood.
This can happen if someone had an overbearing caregiver who didn’t let them make their own choices, expected too much from them, or didn’t take care of them properly. As adults, they might try to control everything in their life to feel more in control and less anxious or scared. This might be because they didn’t feel like they had control over their life when they were a child.
It’s important to remember that everyone’s experiences are different and it’s okay to seek help if you’re struggling with control issues.

5. Psychological Symptoms That Are Not Explained

Individuals with a history of developmental trauma may experience a range of psychological symptoms, including obsessive-compulsive behavior, intense mood swings, irritability, anger, depression, emotional numbing, or severe anxiety.
These symptoms can vary in intensity and may occur intermittently throughout the day. People with this type of trauma may attempt to “distract” themselves from these symptoms by denying or rationalizing them, or may resort to substance abuse or behavioral addictions as coping mechanisms. This can be a maladaptive way of trying to numb their symptoms.

What to do next if you’re suffering from emotional attachment trauma?

Everyone’s experience of healing from trauma is unique. It’s important to be aware of whether you have experienced childhood developmental trauma and how it may be affecting your relationships as an adult. Sometimes, the effects of trauma can be overwhelming and we may try to push them away or avoid them.
If you notice that you’re engaging in these behaviors, it’s important to seek help from a trauma therapist who can support you on your healing journey. Remember, you’re not alone and it’s never too late to start healing.

There are several ways that people can work to overcome emotional attachment trauma:

  1. Therapy: One of the most effective ways to overcome emotional attachment trauma is through therapy. A therapist can help you process your experiences, understand the impact of your trauma on your life, and develop coping strategies to manage symptoms.
  2. Support groups: Joining a support group of people who have had similar experiences can be a great way to find validation, empathy, and a sense of community.
  3. Mindfulness practices: Mindfulness practices such as meditation, pilates, prayer time with God or journaling can help you become more aware of your thoughts, emotions, and physical sensations, and develop a sense of spiritual connection and self-regulation.
  4. Trauma-focused cognitive-behavioral therapy (TF-CBT): This is a type of therapy that is specifically designed to help individuals process and recover from traumatic events.
  5. Building a safety net: Building a support system of people you trust, who are there for you when you need them, can help you feel more secure and safe in your life.

It’s important to remember that healing from emotional attachment trauma is a process and it may take time. It’s also important to find a therapist who is experienced in treating trauma, who you feel comfortable talking with, and who can help you develop a personalized treatment plan.

If you desire to work with me on healing your wounds and unlocking the aspects of you that were never realized so you can achieve more success in your life then head over to and join my weekly LIVE online mentorship calls.
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3 Simple Steps to Cultivate Courage and Create a Life of Meaning

we cultivate meaning in our lives when we pursue our calling



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Our deepest human desire is to cultivate meaning in our lives. Our deepest human need is to survive. (more…)

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