meditation

6 Free Self-Care Rituals to Get You Through a Long Winter

Christa Avampato — Fri, 02 Feb 2018 10:00:06 +0000

We're getting deeper into winter and further into the new year. Was taking better care of yourself one of your New Year's resolutions? While the snow is falling outside and you're wrapped up in a blanket inside, why not get in some self-care for $0? Here are six healthy routines that'll get you through a long winter season. (See also: 14 Smartphone Apps That Make Self-Care a Snap)

1. Embrace the winter harvest

One of the best things about spring and summer is that the farmers markets come back to life with the fresh fruits and vegetables we love and crave. But don't let the winter blues hit your dinner plate. There is much to celebrate about the winter harvest, namely the incredible number of root vegetables that are satisfying, nutritious, and comforting. And they take almost no time to prep. One of my very favorite ways to put more color into my winter cooking is to chop up winter veggies that have been taking up space in my fridge or on the counter — carrots, beets, potatoes, etc. — coat with olive oil, salt, and pepper, and then pop them into a 400-degree oven for 30-45 minutes. You can also roast and mash them, or puree them into a soup. (See also: 20 Cheap and Easy Soup Recipes)

2. Moisturize, moisturize, moisturize

Dry winter air saps the moisture from your body. Drink plenty of water to keep your body hydrated. And for your skin, feel free to use up those body lotions, body creams, and hydrating hair masks you have to treat yourself to as many at-home spa days as you want. Also, crank up the humidifer to counteract the drying effects of your heater in your home. (See also: 9 DIY Beauty Masks Made From Food)

3. Meditate and reflect

With cold winter weather, take the time to meditate, relax, and reflect in the comfort of your home. Turn on some relaxing music, close your eyes, and take a few moments every day to focus on your breath, check in with your mind and body, and think about the goodness in your life and the goodness you want to manifest. Winter is an excellent time for planning brighter, sunnier days that will be here soon, so take advantage of this down time to nourish yourself without spending a dime. (See also: 6 Meditation Alternatives for People With Busy Minds)

4. Surround yourself with inspiring reads and tunes

The winter is a perfect time to get inspired and share that inspiration with others. You finally have the time to read that book or magazine that's been on your bookshelf forever, and to tell others about them. Whether it's fiction or nonfiction, make sure your reading material during these darker days is uplifting to combat the symptoms of Seasonal Affective Disorder (SAD). Do the same with the music or podcasts in your queue. (See also: 6 Podcasts for Travel Lovers)

5. Seek refuge in art

If you're going to be inside, there are few places better to be than in a museum. Surrounding yourself with beautiful images may even inspire you to create some art of your own, and that act of creation is guaranteed to boost your energy and sense of accomplishment. Going to a museum also gives you a chance to be surrounded by other art enthusiasts, and breaks that sense of isolation that you may feel during these chilly months. Many museums offer free entry, as well as free or discounted events and workshops during the winter months. (See also: How to Visit Museums for Free)

6. Snooze

Do you find that this winter weather makes you feel a little sleepier than you are at other times of the year? Don't fight it. Listen to your body. Give your body and mind the rest it's asking you to take. It's completely natural for us to want more sleep with the fewer hours of daylight. Nature settles in for a long winter's nap during these months, and we should feel free and empowered to follow that lead. (See also: Get Better Sleep With These 5 Great Sleep-Tracking Apps)

Winter can leave us wishing for warmer days. Rest assured, those days will be here soon enough. Winter is the perfect time for restoring ourselves phsyically, mentally, and emotionally so that when spring arrives, we will be ready to meet it with a fresh face and a fresh perspective.

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This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

6 Meditation Alternatives for People With Busy Minds

Christa Avampato — Mon, 15 Jan 2018 10:00:06 +0000

As a meditation teacher, a lot of people say to me, "Oh I'd love to meditate. I just can't. My mind won't let me." The purpose of meditation is to get control of your mind, because what you think and the way you think have direct impacts on the quality of your life. You are your thoughts. Change your mind and you change everything.

I completely understand my reluctant students, because I was one of them for most of my life. Then I did my first yoga teacher training, and I was required as part of my program to sit for 18 minutes a day. It was grueling. I never knew 18 minutes could last so long. I literally had to force myself to do it, and at first, I hated it. Over time, it changed me. That focused, disciplined practice is a staple of my life now, nearly a decade later.

Over this decade, I've also come to realize that a sitting meditation isn't always the right method for all people all the time. Luckily, there are a number of other ways to bring that peace to our minds and bodies. (See also: 6 Ways Meditation Can Make You a Money Master)

1. Open monitoring

Let's turn meditation on its head right from the start, shall we? Sit or lie down, and just let your mind do its thing. Maybe it will be a whirling dervish. Maybe you'll run through your grocery list or to-do items. Maybe every fear and anxiety you've had for the past 10 years will rush right in to take up space. Let it all happen. Take five minutes to consciously deepen your breath, and then spend the next 25 minutes just giving your mind as much rope as it needs. Many people who use this method find that they feel more empowered because they confront whatever it is that's bothering them. They also often have bursts of creativity when the 30-minute session is finished.

2. Focused physical activity

Pick any physical activity — walking, running, swimming, biking, jumping rope — and focus on your actions. How's your breath? What does each part of your body feel like as you move, all the way from the tips of your toes to the very top of your head. Concentrate on each area of the body, one at a time, as you're remaining active. Once you finish, consciously sit for a few moments and just observe how you feel, physically, mentally, and emotionally. That heightened awareness of your body and mind, and how they work together, can help you find your way to peace. (See also: 10 Surprising, Non-Physical Benefits of Exercise)

3. Legs up the wall

Marita La Monica runs the online group The Mindful Rebels. She's bringing new ideas to yoga, meditation, and overall health through her writing, teaching, and activities. All of her posts are filled with inspiring ways to help us find our way to physical and mental health, no matter what starting point we're at. One of her recent posts reminded me of the great benefits of putting our legs up a wall. Lie down on the floor, couch, or bed, and put your legs up the wall while your torso lies flat, effectively making an L-shape with your body with the help and support of the wall. Physically, this posture calms the nervous system, which over time helps to calm the mind. (See also: These 7 Exercises Are Scientifically Proven to Increase Happiness)

4. Conscious eating

How many times have you made or bought a quick dinner and sat down in front of the television while eating it? I'm as guilty of this as anyone, and still do this on occasion. (No one's perfect.) What I try to do as often as I can, though, is sit down with my meal wherever I am and focus on the food with no distractions. How does it taste? What's the texture? How do I feel as I eat it? How do I feel when I'm done? And during the meal, I also actively practice gratitude for the food I'm eating. Like the focused physical activity, this practice helps me become aware of the connection between my mind and my body.

5. A point of focus

Closing the eyes during meditation can trigger many emotional responses. My take is that if you feel uncomfortable closing your eyes, then don't do it. Instead, choose something to visually focus your attention. Some people like gazing into the flame of a candle. Others prefer looking at a piece of art, or even just a block of color. Even gazing at the floor or ceiling works for some people. The idea is to keep the gaze soft. You don't want to squint or intensely focus the eye muscles. You just want to give them something to look at that helps the mind settle.

6. Go outside

Nature is a very powerful moderator for our minds. I'm immensely fortunate that I live near Central Park in New York City. I'm there every day exploring its nooks and crannies. Sometimes I'm alone. Often, I'm with my dog or friends. That connection to the natural world, be it in your local park, the mountains, the woods, or on a lake, has a euphoric effect. Whenever I need to bring a sense of calm to my mind and body, I get as deep into nature as I can, breathe, and remind myself that we are all in this world together to make it the best place it can be for all living beings. (See also: 5 Natural Wonders You Can See For Free)

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This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

5 Exotic Yoga Retreats Anyone Can Afford

Nick Wharton — Thu, 30 Nov 2017 09:30:06 +0000

You could be a yoga beginner with an interest in learning more, or an experienced yogi who has been practicing for years. Either way, there's no better place to enjoy a yoga vacation than in a beautiful, exotic location, and it doesn't have to cost an arm and a leg. Here are five exotic yoga retreats that won't break the bank. (See also: How to Build Your Best Travel Budget)

1. Hariharalaya Yoga and Meditation Retreat — Siem Reap, Cambodia

Not far from Siem Reap and its famed Angkor Wat temple complex is where you'll find Hariharalaya Yoga and Meditation Retreat Center. Nestled in two acres of lush Cambodian jungle, its facilities include an outdoor lounging pool, a spa and wellness center, a library, an outdoor gym, an art studio, and a game room. The program here allows for plenty of free time to make use of the excellent amenities. You'll also have time to take trips into the local village of Bakong, where there's a small market and a temple that's part of the Angkor Wat complex.

Retreats last for six days and have a dedicated schedule of yoga, meditation, and chanting, as well as numerous seminars delivered by guest speakers in various related fields. Costs range from $260 for a place in a dormitory to up to $330 for a private bamboo hut, and include all of your meals. The food served here is a buffet style assortment of vegan dishes and is considered to be a key part of the holistic health approach taken at Hariharalaya.

2. Swan Yoga — Goa, India

India is the place where yoga is believed to have started, so it's no wonder that this country is something of a haven for yoga enthusiasts. Goa is one of the main yoga hubs and, as a result, has a great selection of retreats to choose from to suit all budgets. Swan Yoga caters to beginners right through to experienced yogis, and has a philosophy of Gurukula-style teaching. This is where students are welcomed to live side-by-side with teachers as part of their family, with the learning process becoming a natural byproduct.

From October through May, Swan Yoga runs its signature Yoga Holiday, a one-week journey through meditation, chanting, and detox. It also offers a two-week Yoga Intensive Retreat package, which enables students to delve a little deeper. The Swan Yoga Holiday prices start at $400, while the Intensive Retreat runs from $775. On site there is a "fake beach" to relax on, and a jungle garden where many of the fresh fruit and vegetables are grown for the buffet-style meals that are included in the price. Accommodation comes in the form of budget, standard, and deluxe cottages, which are simple but very comfortable.

3. Serenity Eco Guesthouse — Bali, Indonesia

On the enchanting Indonesian island of Bali, in a tranquil fishing village called Canggu, you'll find the Serenity Eco Guesthouse. Though, as the name suggests, it is primarily a guesthouse, the vast majority of its visitors aren't just there for somewhere to lay their heads for the night. The main attraction is the comprehensive yoga schedule, which features up to 12 classes a day and includes various forms of yoga. They also have packages that encompass surfing, meditation, and life coaching for those who want a little extra.

Seven-day yoga packages, which include six nights of accommodation, unlimited yoga classes, and a free breakfast, start at just $147 for shared dormitories. For the same package but with a private, air-conditioned room and private bathroom, prices start at $242. Though food beyond breakfast isn't included in the cost, the on-site Alkaline Restaurant serves vegetarian and vegan food with prices for a main dish ranging from about $2.25 to $3.75. On-site facilities include a 14-meter pool and a Vipassana meditation room. The retreat is also close to many of Bali's best known attractions.

4. Suan Sati — Chiang Mai, Thailand

Though it's one of Thailand's largest cities, Chiang Mai has a laid back feel to it, completely removed from the mayhem of Bangkok. Slightly to the north is the small village of Ban Si Bunreuang where Suan Sati Yoga Retreat is based, surrounded by lakes, rice fields, and forests, and overlooked by picturesque mountains. The retreat considers itself a community, and encourages guests to integrate in the town by interacting with the locals and attending the Buddhist temple for ceremonies. You'll get a taste of traditional rural Thai life as well as becoming part of the Suan Sati family.

Rather than offering set retreats, visitors are able to book as many days as they require. It is suggested, however, you spend at least a week here, and booking preference and discounts are given to guests who check in for longer durations. A week in a traditionally decorated bamboo dorm room will cost you around $250 and includes three plant-based, Thai-inspired meals a day. Additionally, you'll have full access to the daily schedule of yoga and meditation. Suan Sati's classes accommodate beginners and practiced yogis alike.

5. Casa Zen Guesthouse and Yoga Center — Santa Teresa, Costa Rica

Costa Rica has built a reputation as Central America's yoga capital over recent years, and people come from all over the world to study and practice here. Casa Zen Guesthouse and Yoga Center is located on the Nicoya Peninsula on Costa Rica's Pacific coast, and is just a stone's throw away from the sea. Located between two major surf breaks, Casa Zen welcomes both yoga lovers and surf fanatics in equal measure.

There are two retreat options available, four nights or seven nights, which start at $106 and $168, respectively, in low season, or $110 and $175 in high season. This is for a dorm bed. Prices increase for private accommodations. Retreats include unlimited yoga classes, with a minimum of two scheduled per day, as well as a tropical breakfast. Other meals aren't included, but there is a professional kitchen for guests' use and there are also restaurants nearby (according to Numbeo, an inexpensive meal in Costa Rica is around $7). Surfing lessons, Pilates, and spa services are all available for extra fees.

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This article is from Nick Wharton of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Ways to Relieve Your Money Stress

Annie Mueller — Wed, 13 Sep 2017 08:00:10 +0000

Money is a big part of our lives. It's involved in almost all of our daily interactions, in one way or another. But money is also a big cause of stress. In fact, it's the leading cause of stress, according to a 2015 survey conducted by the American Psychological Association. You can't avoid dealing with money, but you can learn how to de-stress with these doable methods.

Where is this financial stress coming from?

Stress about money is greater if you're facing a financial crisis or living in a lower-income household. However, you may have plenty of money and still feel significant stress. That's because the underlying cause of financial stress, even for millionaires, is fear: either fear of not having enough money, or of doing the wrong thing with the money you do have and losing it all. Fear affects all of us, which means that no one is immune to financial stress.

What is stress doing to you?

While stress can have some unexpected positive effects, such as motivating you to save more money, the overall impact is negative. Financial stress is associated with absenteeism at work, and lowered productivity and performance at work. In addition, financial stress could actually be causing you physical pain. (See also: 4 Ways Stress Is Killing Your Finances)

How to effectively de-stress

Financial stress is basically an unavoidable part of life. That's the bad news. The good news, however, is that you can learn how to reduce and manage the stress you experience with these easy methods. (See also: 7 Ways to Stay Calm in Stressful Moments)

1. Talk it out

One of the easiest, fastest, and best ways to reduce the stress you feel is simply to get emotional support from someone you know and trust. It can be as simple as a text or phone call to talk about what's stressing you out. Opening up with trusted friends or family leads to reduced stress and helps you feel like you're not alone. Bonus: you may also benefit from tips and good advice you receive.

2. Create art

Break out the paint, the markers, or just write. Really, the kind of art you make doesn't matter. It's the time and attention spent making art that does. Making art has been shown to significantly reduce cortisol, which is a hormone associated with stress. In various studies, 45 minutes to an hour of art making left people feeling more relaxed, stress-free, and able to concentrate.

3. Meditate

Mindfulness in any form is good for reducing stress, and meditation may be the most powerful method for improving mindfulness in your life. There are many different types of meditation you can do, and any of them can help you focus on the present, reduce negative emotions, gain perspective, and manage symptoms of depression and tension headaches. (See also: 6 Ways Meditation Can Make You a Money Master)

4. Exercise

Exercise — in particular aerobic exercise such as walking or jogging — reduces stress hormones adrenaline and cortisol in the body. Exercise also helps your body produce endorphins, which lessen pain and elevate your mood. Of course, a bonus is that you'll be in better physical shape and increase your overall energy and stamina. Those benefits, along with feeling more powerful and in control, will also help reduce stress, so exercise becomes a positive stress-reduction cycle. (See also: 10 Surprising, Non-Physical Benefits of Exercise)

5. Replace your thoughts

An approach from the Cognitive Behavior Therapy playbook referred to as Negative Thought Replacement can help you deal with those nagging money worries that turn into a never-ending mental monologue. Start to notice the negative phrases and beliefs that run through your head; you can even write them down to "see" them more clearly. Then, come up with phrases and statements that are positive and say those instead. For example, "I don't know what I'm doing with money," could become, "I'm learning how to manage my money." (See also: 4 Ways Your Mind Can Make You Rich)

6. Get off social media

Social media isn't a cause of stress for everyone; however, for some people, it can be. Research shows that when social media leads to an increased awareness of stress or crisis in the lives of others, that awareness can trigger more stress in some people. It's referred to as "the cost of caring;" it's as if stress becomes contagious and is transferred through these social media connections. If you find yourself feeling more worried and upset after being on social media, try taking a break. Piling other people's stress on top of your own isn't healthy. (See also: 5 Ways to Break Your Social Media Habit)

7. Listen to music

Music is therapy. There's plenty of research showing that listening to music can help lower your stress levels. In some cases, having background music, like Pachelbel's Canon, helped reduce anxiety, heart rate, and blood pressure. In other situations, music can decrease pain and anxiety, and help improve moods. So find your favorite soothing or upbeat tunes and listen while you work, play, or just sit and breathe.

8. Breathe deep

Deep breathing works anytime, anywhere. On a bus? In a car? On a plane? In a house? With a mouse? Dr. Seuss-isms aside, deep breathing works and is always available — no equipment required, other than your own lungs. Deep breathing triggers relaxation in your body and, as a result, your heart rate slows, your muscles relax, and your blood pressure and metabolism decrease; all these physiological changes bring about a state of calmness. Try taking a deep breath in as you count to seven; then slowly exhale to a count of eight. Do five deep breaths for a full set. (See also: You Might Be Breathing Wrong — Here's What You Should Do Instead)

9. Laugh it off

Laughter is the best medicine, as it turns out; at least for stress. Laughter soothes tension, induces muscle relaxation, and enhances your intake of oxygen. Basically, you get the benefits of deep breathing, while also kicking up the endorphin production in your brain. Reducing your stress could be as simple as turning on a sitcom you love, playing a funny game, or getting together with that one friend that always makes you laugh. (See also: 10 Serious Health Benefits of Laughter)

10. Pet an animal

Having a pet is great, but if you can't have your own, no problem; borrow one. Go to a friend's house and snuggle their cat, walk a neighbor's dog, or volunteer at the local animal shelter. Animal interaction comes with physical health benefits, like lowered blood pressure, and improved psychological wellbeing. (See also: 5 Surprising Ways Your Dog Can Save You Money)

Develop a handful of your favorite methods

A recent research study designed specifically to help participants reduce Acute Financial Stress (AFS) found that having a variety of stress-reduction methods to use seems to be most effective. That way, you can apply the method that seems to be most appropriate for the kind of stress you're feeling. For example, if you feel a headache and muscle tension coming on after paying the bills, it's time for some exercise. Or, if you're struggling with a nagging money monologue, meditation or talking it out might be the best method at the moment. Listen to your body, and do what works best for you.

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This article is from Annie Mueller of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Ways to Stay Calm in Stressful Moments

Kentin Waits — Mon, 07 Aug 2017 09:01:05 +0000

No matter how much we simplify our lives, try to be organized, or carefully plan our weeks, stress happens. And in a hyper-connected world, stress can find us wherever we are. With a reach like that, we could all use a few new strategies for maintaining a level head when the world feels upside down. Here are seven ways to stay calm when you're stressed.

1. Prepare yourself mentally

If you can anticipate stress, you can prepare for it and (with a little practice) control your response to it. Approach the situation with a positive attitude, consider what solutions will be available, make a plan, and determine how you'll reward yourself once the challenge is over. With a strategy in place, you'll be much more likely to stay cool when the heat is on.

2. Breathe

Proper breathing feeds oxygen to your brain and helps restore imbalances in the autonomic nervous system — two advantages if you're trying to keep calm under pressure. Take a few moments to practice mindful breathing. Inhale deeply, expanding the chest and engaging the diaphragm muscles. Exhale slowly and fully. Repeat. Relax. (See also: You Might Be Breathing Wrong)

3. Think of the big picture

Without proper perspective, stress can seem all-consuming. When you feel the pressure mounting, remind yourself that this is just a challenging moment in time; it's not the rest of your life. Identify the natural end point of every stressful period — the end of workweek, once final exams are over, or as soon as the latest project is complete — then work toward that point with renewed clarity and energy.

4. Identify what you can and can't control

Every stressful situation is different. Focus your energy by understanding what's within your control right now and working through solutions. Surrender everything that's beyond your control to the talents of others and that ultimate de-stressor: time.

5. Focus on what's urgent

With a clearer idea of what you can control, prioritize tasks as you go. Ask yourself, "What issue is most urgent? What could have the largest impact on my job, my business, or my family?" Sure, the printer may be jammed, there are deliveries to sign for, and your best salesperson just handed in her resignation letter. But if your largest client is fuming on the other end of the phone, that's the emergency. Focus only on what's primary and leave the rest for later.

6. Delegate

Often, stress is simply the result of too much to do in too short a time. In these instances, find someone you can delegate low-level tasks to (a team member at work, and a friend or family member at home). Trust that person to get the job done without your constant supervision and input. (See also: How to Delegate at Work and at Home in 4 Easy Steps)

7. Unplug

If you're feeling overwhelmed, phone calls, emails, text messages, and a steady stream of world news will only add to the chaos. Give yourself permission to unplug for awhile and give your brain a rest. If stress is a regular part of your life, reserve some off-grid time every evening or on weekends. Defend your downtime (and avoid worrying friends and family) by letting everyone know you won't be available. (See also: 13 Cheap Ways to Beat Stress)

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This article is from Kentin Waits of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

9 Simple Acts of Self-Care for the Sandwich Generation

Sarah Winfrey — Thu, 03 Aug 2017 08:00:05 +0000

The Sandwich Generation — those who are both caring for their aging parents and raising their own children — face unique stressors that most others do not. If you're in this generation, then you know what it feels like to constantly have other people need you, to the point that you feel like you never have a moment to yourself.

Even though you feel squashed between the needs and expectations of others, you have to take care of yourself, too. Otherwise, you won't be able to stay healthy and strong enough to continue caring for everyone who loves you and needs you. Here are some simple, free ways to start caring for yourself today.

1. Track accomplishments

When there are always more demands on your time, it's easy to forget the things you do get done. So track your accomplishments every day. Even keeping a running list of the things you do can help you feel better about the ways you're spending your time and energy. Remember to include relationships you invest in and people you actively care for, because those things matter, too!

2. Get more sleep

Choose sleep even when there's more to do. Give yourself a bedtime, and find a way to stick to it. Make sleep nonnegotiable, so you have the energy and the alertness to deal with whatever tomorrow throws at you. (See also: Treat Yourself With These 7 Free Self-Care Routines)

3. Allow yourself to feel

Both children and aging parents tend to come with a lot of feelings that you may tend to prioritize. Instead of letting their feelings dominate yours, set aside some time for your feelings. Give yourself 10-15 minutes every morning or night to cry, be angry, or whatever. Enter into your feelings, give them their own time and space, and you will process them better and maintain better emotional health through a difficult time.

4. Get goofy

Are your kids being silly? Join them. Giving yourself time to play means letting loose, being free from constant demands, and remembering what it's like to have fun. When you're running from task to task, it's easy to forget what that feels like. But giving yourself some time to be a goofball will make you feel better when you return to your regularly scheduled adulting.

5. Breathe deeply

Deep breaths are good for you. They help you focus, fully oxygenate your body, and help you be intentional about the pace you're setting. Stopping every so often for three to five deep breaths will help you feel more in control, and like you can handle all of the things on your plate.

6. Talk to yourself kindly

Stop the critical voices in your head by becoming your own best friend. What would you say to a best friend facing stress like this? I can almost guarantee it's not the same things you're saying to yourself. Change the messages you're sending yourself, and you will feel better about the important work you're doing.

7. Exercise

If hitting the gym is your thing, make sure you go. But exercise doesn't have to be hard, time-consuming, or even cost money. It can be as simple as taking a walk. The point is to get your body moving and get some endorphins flowing. Plus, exercise helps you stay stronger and healthier, so you can continue to care for those who need you.

8. Give yourself a gift

Give yourself something that you need or want. This can be as simple as a couple extra hours of sleep or a morning off. Or maybe you need to buy yourself something, as opposed to spending your money on everyone else first. Being intentional about gifting yourself what you need — without going overboard, of course — will make you feel more valued and cared for. (See also: 8 Stress Relief Items You Need in Your Life That Are Under $20)

9. Ask for help

Whether you need to hire a baby sitter, get some help caring for your parents, or have someone else clean the house, do it. If you can't afford it, ask some friends or family members for help. When you stop expecting to do it all on your own, you'll feel better about the things that you do get done, and you'll feel free to set the boundaries you need to maintain your physical and emotional health.

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Lifestyle Changes That Will Always Pay Off

Paul Michael — Fri, 17 Mar 2017 10:00:24 +0000

Change is never easy. As Garth Algar once said in Wayne's World, "we fear change." And that's natural. The unknown can present risks. It can pose a threat. Change can also be hard, whereas maintaining the status quo is easy. But hard lifestyle changes — like the 10 that follow — will always lead to a much better life for you. And best of all, they will cost you absolutely nothing.

1. Decluttering and Organizing

Whether it's the garage, the junk drawer, the closet, the kitchen, the basement, the attic, or all of the above, it's a task most of us put off. And keep putting off. The problem with decluttering and organizing is that things always look worse before they look better. If you pull everything out of that junk drawer, you've got a real mess on your hands. It's far easier to just close it and forget about it. But whatever is a mess at home, or at work, you need to attack it with vigor. Not only will you find things you thought were lost forever, you'll also free up space and feel better. And it will stop you from buying things over and over, because you can never find them. Chapstick, anyone? (See also: 12 Ways a Deep Declutter Will Improve Your Live)

2. Eating Well

It's hard to eat healthy, especially in this country. You can go to McDonald's right now and get two cheeseburgers, fries, and a soda for less than $5. It's filling, and it's tasty. Finding a healthy, filling, and convenient alternative for the same price — now that's a challenge. But we are what we eat, and study after study tells us that junk food and a lack of fruit and vegetables in our diet is making us all more susceptible to illness and disease. Limit fast food, eat smaller portions, and substitute unhealthy snacks for things like low-sugar granola bars, nuts, and fruits. (See also: 8 Ways to Save on Dinner — No Meal Planning Required)

3. Drinking More Water

Ricky Gervais has said that he hates drinking water "because it's boring." Many people feel the same way. Water is not the delight to the taste buds that coffee, soda, or a glass of chilled white wine is. But we need water. Many of us are actually dehydrated and we don't even realize it.

So, pledge to drink a little more water each day. Make it a habit. Add ice and a slice of lemon or lime. Have it with every meal, alongside a drink you find tastier. If it's there, you'll most likely drink some of it. It can make a huge difference to your health. (See also: 10 Tricks to Get You Drinking More Water)

4. Looking on the Bright Side

They say stress is one of the biggest killers in the world today. Stress can have a major negative impact on your blood pressure, your heart, your body, and your mood. It can lead to depression, and substance abuse. And many times, it can be alleviated by simply refusing to look for the worst possible outcome in every situation. It can be easy to dismiss people who are constantly cheery, but they really do have the advantage. While preparing for the worst can be a good idea, dwelling on it is not going to do you any favors. Don't worry about things out of your control. Don't focus on the negatives. Find ways to be thankful for the best things that happen to you every day.

5. Avoiding Gossip

Gossip can be toxic in any environment, either at work, at home, or in a circle of friends. Gossip can ruin people's lives, and can spread small falsehoods that grow into major incidents. But, gossip is fun. When someone calls you over to the water cooler surreptitiously, and says, "Hey, did you hear about John…," you naturally move in closer and get involved. It's rare that anything positive comes from a scenario like this, and you can be hurt by it, too. Just back out of these gossip sessions, and concentrate on facts and reality.

6. Exercising More

You do not need a gym membership. You do not need fancy workout clothes. You don't even need the best sneakers, although it's wise to get a pair that support your feet well. What you do need are determination and commitment. You should be getting at least 30 minutes of exercise every day, and while that is tough for most of us to achieve, it can be done. It doesn't have to be an intense workout with weights and treadmills. Walking up and down the stairs at home for 30 minutes can get your heart rate up and make you sweat. Push-ups, situps, and a jog around the block all cost nothing. Start with a few times a week, and then add a day here, and a day there. You'll be amazed at the results.

7. Finding Your Purpose

You sometimes hear people say, "I really want to find myself," and it's not easy to understand what they want, or what they mean. What is your purpose in life? What do you love doing? Why are you here, and what kind of difference are you making? This is not a call to change the world, cure cancer, or overthrow a dictator. It can be small. It can mean you focus on your family and raising your amazing children. It can be creating a wonderful garden that you tend to daily. It can be painting, or playing guitar, or working with wood. It's your purpose. Once you find it, you can feel really fulfilled every day.

8. Reading More

There are so many distractions in everyday life: exciting, visual, interactive, and engaging distractions. In comparison, picking up a book can be hard work. It's not as much fun as watching a movie in 4K, or playing an immersive video game. However, reading is important. It stimulates your brain in ways that those other distractions cannot. Your imagination can build worlds from those words you read that blow any special effects visual out of the water. And remember, your local library has thousands of books, fiction and nonfiction, that are there for you for free.

9. Meditating

Meditation is not just for new-age hippies and yoga addicts. Meditation is something many people do, including celebrities like Katy Perry, Madonna, Hugh Jackman, Clint Eastwood, Eva Mendes, and Nicole Kidman. Our busy lives make it hard to find time to sit in silence and "get into ourselves," but it can have an incredible, transformational effect on your life. In the beginning, it can be difficult to train your mind, but over time, it can really pay off.

10. Getting Out of Your Comfort Zone

Routines are very comforting to us. They are also ruts that are very easy to get stuck in, and we may not even recognize them as such. If you spend every Friday evening at home with a movie and a bottle of wine, that becomes habit. A routine. It's nice. But when people ask you to go to a comedy club, or take dance classes, or even go hiking, it's way easier to say no than yes. But "yes" can lead to some incredible life experiences.

If you're too afraid to approach someone in a bar, get over it. Move out of your comfort zone of smiling and looking coy, and actually say hi. Who knows where it may lead. Sure, it's not as comfortable. But it can also be exciting, maybe even scary, and that really gets your heart pumping. Who knows… you may even have fun!

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This article is from Paul Michael of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Flashback Friday: 84 Frugal Ways to Eliminate Stress

Chrissa Hardy — Fri, 11 Nov 2016 10:00:15 +0000

It's no secret a lot of us are feeling extra stressed right now. The most important thing we can do in times of extreme stress is to practice self-care, and do what we can to eliminate the sources of stress and anxiety in our lives. Here are 84 frugal ways to lighten the load.

10 Frugal Ways to Reduce Workplace Stress — Stress at work is probably the most common source of stress there is. And in those moments of stress at work, there are things you can do to take a step back and find that inner zen. Give these a try.

13 Cheap Ways to Beat Stress — The cure for stress isn't always an expensive massage or costly therapy sessions. There are frugal things you can do to combat the stress monster, and your wallet will appreciate that!

Beat Stress With These 28 Inexpensive Pastimes — Some of the most enjoyable and effective stress busters are the activities we've done since childhood. Go for a bike ride, take a moment to write, take an online class, or do a puzzle. There are so many, and all will make you feel better.

Turn Your Home Into a Spa With These 5 Frugal Stress Relievers — When you can't change your circumstances, you can change your environment. Give your home a soothing, spa-like feel and you'll instantly feel more relaxed.

8 Ways to Turn Your Stress Into Money — Another way to battle that stress is to turn it into cash. Because when you're more financially comfortable, your stress instantly decreases. Money doesn't buy happiness, but it can reverse your stress.

20 Free (or Really Cheap) Ways to Relieve Stress — Meditation, taking your dog for a walk, and rearranging your furniture are just a few ways to eliminate the stress in your life. And when you can do it for free, or very little money, why not try?

This article is from Chrissa Hardy of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

6 Ways Meditation Can Make You a Money Master

Tim Lemke — Mon, 26 Sep 2016 09:00:07 +0000

Could you save and earn more money simply by learning to be calmer and more mindful?

Regular meditation is known to have a variety of potential health benefits. But it could play a big role in boosting your finances, due to its emphasis on self-control, patience, and minimalism.

If you're looking to get your financial house in order, consider taking up a regular meditation practice and see if it helps. Here are some ways it might make a difference.

1. You'll Learn to Wait Things Out When Investing

When investing for retirement, it's best to take a very long-term approach. This means not concerning yourself with the everyday movements of the markets, and remaining patient even during volatile times. Meditation can help you focus on your goals, rather than make investment decisions based on emotion or a single, nonrecurring event.

2. You'll Be Mindful About Spending

How many times have you put something in the grocery cart without checking the price or even thinking about whether you truly need the item? When you practice mindfulness, you'll take the time to consider each act, and will be able to stop yourself before making an unnecessary purchase.

Meditation could also make you less vulnerable to marketing. Rick Heller, an author who leads weekly meditations at Harvard, writes that, "Unless we learn to be mindful, we'll be at the mercy of advertisers who crank up the consumer treadmill to run faster and faster."

3. You'll Learn to Live With Less

One of the key goals of meditation is to free yourself from attachment to material goods. When you practice mindfulness, you are living "in the moment" rather than concerning yourself with wants or needs. There are many people who use mindfulness and meditation as part of their "minimalist" approach to living with few material possessions. Writers Joshua Fields Millburn and Ryan Nicodemus, who call themselves "The Minimalists," argue that "we tend to give too much meaning to our things, often forsaking our health, our relationships, our passions, our personal growth, and our desire to contribute beyond ourselves."

4. You'll Be Less Impulsive

Perhaps you once booked a trip to the Bahamas on the spot because of an overwhelming urge to get away. Or maybe you bought a new car from the first dealer you met simply because you got tired of taking your old car in for repairs. Meditation can help you learn to think through your decision making, rather than acting on impulse. And that, in turn, can save you money by staving off unnecessary on-the-fly purchases.

5. You Won't Shop or Eat to Reduce Stress

For many of us, spending money can be a stress reliever. We like the rush of endorphins when we find a new electronic gizmo, vintage comic book, or pair of shoes. We treat ourselves to a dinner out because we've had a tough week. Through meditation, we can train ourselves to find deeper joy through other means and become less dependent on these small — and short-lived — rushes of pleasure.

6. You Won't Panic When Things Go Wrong

There will be times when your finances will take a hit for one reason or another. Maybe you're facing a job loss, or a big medical bill. Perhaps your car broke down and is in need of expensive repairs. When events like these happen, it's always important to avoid making the problem worse.

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This article is from Tim Lemke of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

4 Zen Concepts That'll Improve Your Finances

Sarah Winfrey — Tue, 17 Nov 2015 18:15:36 +0000

Zen and personal finance — sounds a little "woo woo," right? Except that there are actually several Zen concepts that can help you gain a different perspective on your money and improve your finances. Give it a try! Here are four ways that going Zen can help you handle your money better.

1. Fight Craving With Self-Awareness

Central to Zen is the idea that craving things causes us to experience bitterness, pain, and unease, and that the remedy for this lies in self-awareness. Basically, we see things (or people, or vacations, etc.) that we want. If we don't have them, we are unhappy. To get rid of this unhappiness, we need to understand our cravings better, rather than give into them without analysis.

This can be as simple as asking, "Why do I want this right now?" Make sure to always weigh a "want" versus a "need." Sometimes, we crave something so badly that we feel like we need it — but in reality, we don't.

2. Understand That Fear Gets Us Into Trouble

Zen says that a lot of people find fear or uneasiness at the bottom of their wants. They crave things because they feel like having them will resolve some anxiety. For instance, one person might want a larger retirement fund, and find at the bottom of that craving is the fear of being poor and elderly.

Finding this fear allows us to make conscious, intentional choices about how to address it. Maybe we do need to save more, not to provide ourselves with full security, but because it's a smart thing to do. In that case, we can slow down, make a plan, and stick to it, rather than blindly throwing money at our anxieties. Discovering our fears also allows us to address them in other ways, be that talking about them to a friend or finding a therapist

3. Stay Present in the Present

When it comes to money, the very best place to focus is on the present, which is central to Zen philosophy. If, for instance, the market drops suddenly, staying present might help you decide to hold an investment and ride out the swings, rather than sell too low and frantically buy whatever seems like it might be doing well. If you lose your job, staying present can help you deal with the stressful feelings in a healthy, productive way, rather than drowning in depression, trying to fill the void by buying things, or making hasty decisions about future employment.

4. Tell the Truth About Your Money

Shizen is a Japanese Zen concept of presenting yourself to the world as your true self, without pretense or lies. This means ignoring the desire to try and live wealthier than your means, and only buying things you can actually afford. It requires us to be honest with ourselves about how much money we really have. This is a truth we must face in order to live well.

Making a budget can be the first step to finding the truth of your finances. Many of us don't even know how much money we have or where it's going. When you write down your income and outflow, you'll have a much better picture of your situation. This will allow you to make realistic, honest decisions about how you spend.

Do you practice any Zen concepts that influence your finances? How does that work for you?

This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: