How and why to meditate. Simple techniques to start your mindful journey

There are an abundance of meditative techniques out there, ranging from ancient Buddhist practices to the latest theories of mindfulness. At heart, they share the aim of preventing the meditator from becoming locked in compulsive thinking patterns, in large part by encouraging them to fully focus on ONE particular thing at a time.  This could entail simply concentrating on the present moment, or contemplating a sacred Mandala, listening to mantras, or even (as was the case with me) having a kiteboarding lesson. You can use traditional authentic techniques or create your own way to meditate – whichever best works for you.  There are no rules, and everything is possible and permissible. 

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 Our minds constantly oscillate between the past and future, and we are rarely fully present at any given moment. Even when trying to do yoga, or to meditate, we often slip into involuntary thinking patterns. Meditation is about achieving a mental stillness, about calming the mind for a period of time and creating a specific mental space. We need that quiet space to unwind, heal and recover, and to be able to create or perceive new things.


Also read Kiteaboarding as conscious evolution. Another view

How to declutter your mind

How to cope with information overload


Best time

You can meditate whenever you feel you need it – sometimes just 10-15 minutes is sufficient. It’s widely believed, however, that the optimal time (the ‘sacred period’) to meditate is when you wake up or go to bed. Morning meditation is a perfect way to start your day in the right mode, but do not confuse it with planning your day. Try to completely avoid thinking during the meditation time, clearing your mind of distracting or unnecessary thoughts. Evening meditation is a great way to unwind after a hard day before you sleep. You can also practice short “time-in” whenever you feel you need it. I meditate like this while I’m on public transport, or even during my morning run. Evening workout in the gym could also be a good time.

How to start

18589696 Meditation by sunset

The idea of spending between ten to thirty minutes without thinking may sound easy, but it takes practice to truly master.  How, then, can this be achieved? You can start by focusing your attention on your body. Try to feel each part of your body separately: your legs, arms and other extremities. Then switch your attention to your breathing, or try to feel the energy which flows through your body. Try to go beyond the physical, following your stream of inner energy: Don’t be afraid, just trust the journey and go with the flow. At the end of the meditation think about those ‘greater’ goals in your life, such as being kind, loving, grateful, compassionate and so on. Everyone has his or her own set of personal goals.


Practicing giving-receiving and gratitude

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My current goal, for example, is to learn how to receive love, help and goodwill, and to generally be grateful for everything that comes into – and leaves – my life.

Since I am naturally a giving person, I know how to love and how to help.  However I have always struggled with receiving. Psychologists believe that those who have difficulty with receiving may have deep-rooted trust, acceptance and/or self-acceptance issues. When you only give and are not open to receiving, you initially become rapidly drained, and then start to appreciate other people less. Such an imbalance could be harmful to your relationships. People around you invariably feel that they are underappreciated, and it’s painful for them and for you. That’s why it’s important to be able to give and receive at the same time.

Take a moment to think about your life goals. Perhaps your past brings back painful memories and prevents you from truly opening your heart to show your true self and feelings.  Or perhaps, conversely, you actually give too much, and don’t leave space for your relationships to grow and develop naturally. It’s a very personal journey and all of us have certain things to work on.

a very personal journey and all of us have certain things to work on.

Touch your soul

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Try to feel, see and talk to your soul. This probably sounds weird, but try it anyway. Eckhart Tolle, the author of the bestseller The Power of Now, describes this meditation technique perfectly.  Try to see, feel and fully focus on your ‘inner body’ (i.e. your soul). It can take time to become comfortable practicing this technique. When I tried it, I found it to be a very relaxing and mind-clearing experience. Advanced yoga and meditation practitioners can further extend this technique by switching the focus of their attention from observing the soul to watching how it’s connected to the Universe. Some practitioners are able to get incredible insights during such deep meditations. Try and share what you think.

 Music as a key to the door

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Some people believe that ‘authentic’ meditation should only be performed in silence. It is completely up to you. I practice both ways: Listening to sounds of nature may be the best way to replenish your stocks of energy. However, hectic urban life often doesn’t afford us the opportunity to escape to a remote beach or a rural forest for an hour or two. In this case music can act as a key to open the ‘sacred door’ to the soul. Try various things, and choose what works for you the best: authentic mantras, classical music or your favourite jazz band.

Breath of life

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If you haven’t decided how to start yet – try breathing. It is the easiest technique. Just breathe deeply. Inhale – exhale – and then feel the natural pause before you inhale again. Try to concentrate on your breathing, feeling how your body rises and falls. Sense the smell and taste of the air.   Next, try to feel how every inhaled breath fills your body with crystal-clear Universal energy and how, when you exhale, all your worries, anxieties and fears exit your body. Repeat this breathing cycle exercise until you start feeling relaxed and reenergized.

 

4 elements meditation

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Another way to meditate is to connect with the four elements: water, fire, air, and earth…. Interact with them one after another, fully concentrating on all the bodily feelings you will have. Start off by meditating for 5-10 minutes and then gradually extend this time. Remember, all four elements have their own energy, which you can absorb if you are open enough.

The ancient Greeks believed that Air/Wind gives us mental strength and the ability to think clearly and lucidly; that’s why it’s highly recommended to spend some time outside daily. It is precisely because of this elemental quality that, when we’re planning to take a walk, we say things like: “I have to refresh my mind”.

Water gives us flexibility, the ability to transform, and teaches us how to be more compassionate, understanding and loving. It also removes those negative energies we accumulate on an average day. To connect with water is the easiest task: just drink some (possibly while repeating positive affirmations) or take a bath.

Fire is materialized energy itself. It is warming, protective and in the same time tempering. Just put your palm next to a candle and try to absorb its energy, letting it flow through your body.

Finally, earth grounds us and imparts a feeling of stability and wellbeing. If you have the chance to walk barefoot on the ground – feeling the earth beneath your feet – fantastic. Obviously it’s pretty difficult to do so in a town or city, so just walk barefoot at home and try to imagine how the energy of the earth flows through your body, filling it with a sense of stability.

Plants are the creatures of earth. Bring flowers into your household and they will keep you connected to the fourth element. It is sometimes enough to simply smell, touch or observe them from time to time.

Good luck

Tatiana Dmitrieva 

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Protein-Packed Peanut Butter Cookies

These cookies are buttery and crunchy, and packed with protein. Exactly what you need to treat yourself to after a good workout! You’d have to put them away before you finish them all. These cookies are suitable for freezing.e0a02ef89c439945623d5f448bf35536

Yield: 12-14 cookies, prep time – 5 minutes, cooking time – 10 minutes, total time – 15 minutes


Macros

Total calories per cookie: about 221kcal

Protein – about 12g

Carbs – about 6g

Fat – about 17g


Ingredients

  • 225g organic peanut butter
  • 1 Tbsp Stevia
  • 1 egg, large
  • 2 scoops protein powder (peanut, chocolate or vanilla flavour)
  • 1 ½ Tbsp sugar-free chocolate chips (optional)making-peanut-butter-cookies

Cooking process

  • Preheat oven to 180C and line a baking sheet with baking paper
  • Beat the egg and stevia together
  • Add the rest of the ingredients and mix until your consistency is like cookie dough. If the batter looks runny, add a few more tablespoons of protein powder. You can add chocolate chips, if you desire. Just mix them with the batter.
  • Take 2 tablespoons of dough into your palms and roll into a ball. Flatten the ball and place on a baking sheet. Use a fork to create classic peanut butter cookie criss-cross marks on your cookie.
  • Bake at 180C for 10-12 minutes or until the edges begin to turn golden brown.
  • Leave them to cool for 10-15 minutes until the cookies become harden!

Enjoy!

Carrot Cake Overnight Oats

We usually share our recipes for evening deserts, but how about an overnight desert ready to be consumed for breakfast? It still has our favourite oats in the recipe! It’s an overnight oats inspired by a carrot cake. Vegan-Carrot-Cake-Overnight-Oats-sq-8Yield: 2 portions, prep time – 10 minutes, total time – 10 minutes


Macros

Total calories per serving: about 200kcal

Protein – about 10g

Carbs – about 34g

Fat – about 3.4g


Ingredients

  • 80g organic porridge oats
  • ½ cup carrot, finely grated (that’s about 1 big or 1 ½ medium carrots)
  • ½ scoop vanilla protein powder
  • ¼  tsp clove (powder)
  • ¼  tsp cinnamon (powder)
  • ¼ tsp nutmeg (powder)
  • 1 Tbsp chia seeds
  • 2 Tbsp raisins
  • ½ Tbsp sweetener
  • 1 ½ cup almond milk, unsweetened
  • Flaked almonds, walnuts, berries (to decorate)Oats-and-Carrots

Instructions

  • Finely grate carrots
  • Add carrots to oats, protein powder, spices, chia seeds, sweetener, raisings and mix together
  • Pour in milk to the mixture and stir
  • Place in the fridge overnight.
  • If the oats look a bit too thick for your liking, you can add a splash of almond milk before serving.  Top with almonds, walnuts or raspberries and have a good start to the day!

Enjoy!
*The oats could stay refrigerated for up to 3 days

Homemade Nutella spread

A while ago we discovered this homemade Nutella recipe. Unlike its shop counterpart, this Nutella chemicals and sugar free. The spread goes very well with rice crackers. Just remember to stop yourself on time.Chocolate-Hazelnut-Spread-aka-Nutella

Yield: 235g, prep time – 5 minutes , cooking time – 5 minutes, total time – 10 minutes


Macros

Total calories per 100g:  about 620 kcal

Protein – about 15g

Carbs – about 5g

Fat – about 60g


Ingredients

  • 170g organic hazelnut butter
  • 2/3 tsp of liquid Stevia
  • 1 scoop Chokolate whey protein 
  • 1/3 cup almond milk
  • 65g sugar-free chocolate chips
  • 1/4 tsp. vanilla extract
  • ¼ tsp Himalayan salt (optional)13ab0f00da7e5f3d6ba867e744b544f1

Cooking instructions:

  • Melt the chocolate chips over a double boiler to 40-45C.
  • Add melted chocolate, sweetener, protein powder, almond milk, vanilla extract & Himalayan salt to hazelnut butter and mix.
  • Blend until well incorporated. Transfer to an airtight container or clean jar and store at room temperature for everyday use for up to 2-3 weeks.

Enjoy!

Source: http://triedandtasty.com/three-ingredient-nutella/

 

5 Simple Tips to Turn Around a Bad Mood Fast

As a therapist who talks and writes about mental strength, I often hear people say things like, “I can’t control my emotions.” Occasionally, readers will even make comments like, “You shouldn’t try to control your emotions. It’s not good for you.”

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Also read How to declutter your mind

8 Questions To Ask Yourself To Feel Better

Kiteboarding as a spiritual practice: Zen, mindfulness, universal rules of being


But it appears that people who make that assumption are confusing emotion regulation with suppression—and they’re not the same thing. Just because you wake up grumpy doesn’t mean you have to stay in a bad mood. And just because you’re nervous about something doesn’t mean you can’t calm yourself down.

What Is Emotion Regulation?

We all experience moments when our emotions control our actions. When this happens, we often regret the things we say or do and wish we had been able to keep our emotions in check. There are techniques—like meditation—that can allow you to do just that, along with various other benefits, like mood improvement and increased compassion and empathy.

Regulating your emotions is about choosing to take charge of how you feel. That doesn’t mean you should force yourself to be happy all the time. In fact, research shows that forcing yourself to feel happy all the time backfires. But it does mean that you can make choices to boost your mood when you’re down or calm yourself when you’re upset.


Here are five skills that can help change how you feel:

1. Distraction (Keeping busy)

Studies show that distraction is the best way to cope with stress. The more you think upsetting thoughts, the worse you’ll feel. So rather than rehash that mean thing your spouse said, or worry about that stressful meeting tomorrow, distract yourself with an activity: Listen to music, go for a walk, or do whatever you can to change the channel in your brain.

Do any activity which requires full concentration on the present moment. It is extremely beneficial thing and not only because it could shift your mood in a positive way but also because it helps keeping things done. 

Also read Living in Rhythm

Lead a Mindful Life Today. Quick tips.

2. Reappraisal 

Changing the way you look at a situation changes the way you feel. Telling yourself that your overly talkative friend is just in need of emotional support or reminding yourself that a co-worker’s annoying questions stem from his desire to do his best can help you stay calm.

Cognitive reappraisal is one of the quickest ways to shift your emotions. Research shows that changing the way you think about a situation changes your body’s physiological response. Your heart is less likely to race so fast when you’re angry, and your palms might not sweat as much when you’re nervous, which can be a key to keeping intense emotions at bay.

3. Humor

Laughter creates changes in your brain and gives you an immediate positive boost in mood. A good sense of humor has been linked to everything from improved physical health to a better social life. Whether you crack a joke or your friend says something funny, good sense of humour is key to managing your emotions. Research show, however, that mean-spirited humor is much less effective in changing your emotional state.

4. Temporal Distancing (Take a step back) 

Temporal distancing changes your mindset by helping you look at the bigger picture. Think about the present from your future self. Imagine how much today’s concern will matter one, 5, or 10 years from today. Whether you’re upset that you didn’t get a promotion, or nervous about a life decision you need to make, you may realize that those things might not matter much far down the road. Studies show that gaining proper perspective helps you stay calm, even in tough situations.

5. Situation Modification

If changing the way you think about a situation doesn’t seem like a viable option, change the environment. An environmental change may involve a major modification, such as changing jobs or moving to a new city. However, it doesn’t need to be a drastic change in order to be effective: Deciding to sit next to a more positive co-worker instead of a negative one or choosing to go for a walk during your lunch break instead of eating at your desk might be all you need to boost your mood.

Amy Morin
Amy Morin What Mentally Strong People Don’t Do
Aggregated bu OpenMindPortal
Source:

Being an Empath. Top 10 Traits

The trademark of an empath is that they feel and absorb other people’s emotions and/or physical symptoms because of their high sensitivities. They filter the world through their intuition and have a difficult time intellectualizing their feelings.

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As a psychiatrist and empath myself, I know the challenges of being a highly sensitive person. When overwhelmed with the impact of stressful emotions, empaths can have panic attacks, depression, chronic fatigue, food, sex and drug binges, and many physical symptoms that defy traditional medical diagnosis.

But an empath doesn’t have to feel too much and be overloaded once they learn how to center themselves. The first step is to acknowledge that you are an empath. Here are the top 10 traits of an empath from Judith Orloff M.D. book on how to achieve emotional freedom. See if you can relate to them.


1. Empaths are highly sensitive
Empaths are naturally giving, spiritually open, and good listeners. If you want heart, empaths have got it. Through thick and thin, they’re there for you, world-class nurturers. But they can easily have their feelings hurt. Empaths are often told that they are “too sensitive” and need to toughen up.

2. Empaths absorb other people’s emotions
Empaths are highly attuned to other people’s moods, good and bad. They feel everything, sometimes to an extreme. They take on negativity such as anger or anxiety which is exhausting. If they are around peace and love, their bodies take these on and flourish.

3. Many empaths are introverted
Empaths become overwhelmed in crowds, which can amplify their empathy. They tend to be introverted and prefer one to one contact or small groups. Even if an empath is more extroverted they prefer limiting how much time they can be in a crowd or at a party.

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4. Empaths are highly intuitive
Empaths experience the world through their intuition. It is important for them to develop their intuition and listen to their gut feelings about people. This will help empaths find positive relationships and avoid energy vampires. Read How to Develop Your Intuition to learn more.

5. Empaths need alone time
As super-responders, being around people can drain an empath so they periodically need alone time to recharge their batteries. Even a brief escape prevents emotionally overload. Empaths like to take their own cars when they go places so they can leave when they please.

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6. Empaths can become overwhelmed in intimate relationships
Too much togetherness can be difficult for an empath so they may avoid intimate relationships. Deep down they are afraid of being engulfed and losing their identity. For empaths to be at ease in a relationship, the traditional paradigm for being a couple must be re-defined. For strategies see my article Secrets for Sensitive People: Why Empaths Stay Lonely.

7. Empaths are targets for energy vampires
An empath’s sensitivity makes them particularly easy marks for energy vampires, whose fear or rage can sap their energy and peace of mind. Vampires do more than drain an empath’s physical energy. The especially dangerous ones such as narcissists (they lack empathy and are only concerned with themselves) can make them believe they’re unworthy and unlovable. Other vampires include The Victim, The Chronic Talker, The Drama Queen and more. To help you deal with the drainers in your life read 4 Strategies to Survive Emotional Vampires.

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8. Empaths become replenished in nature
The busyness of ever day life can be too much for an empath. The natural world nourishes and restores them. It helps them to release their burdens and they take refuge in the presence of green wild things, the ocean or other bodies of water.

9. Empaths have highly tuned senses
An empath’s nerves can get frayed by noise, smells, or excessive talking.

10. Empaths have huge hearts but sometimes give too much
Empaths are big-hearted people and try to relieve the pain of others. A homeless person holding a cardboard sign, “I’m hungry” at a busy intersection; a hurt child; a distraught friend. It’s natural to want to reach out to them, ease their pain. But empaths don’t stop there. Instead, they take it on. Suddenly they’re the one feeling drained or upset when they felt fine before.

As an empath myself, I use many strategies to protect my sensitivities such as fierce time management, setting limits and boundaries with draining people, meditation to calm and center myself, and going out into nature. Being an empath is a gift in my life but I had to learn to take care of myself. Empaths have special needs. It’s important to honor yours and communicate them to loved ones.

Judith Orloff M.D.
Judith Orloff M.D.

Source:

https://www.psychologytoday.com/blog/emotional-freedom/201602/top-10-traits-empath

 

Amazing Homemade Chocolate Praliné

This homemade pralinés are mindblowing! It’s sugar and chemicals free. Once made, it can be frozen and stored in the freezer for two weeks, but believe, they won’t last that long!paleo-and-vegan-double-decker-raw-chocolate-easter-eggs-10-940x705

Yield: about 15 pralinés (Tbsp size), prep time – 5 minutes, cooking time – 35 minutes, cooling time – 3 hours, total time – 4 hours


Macros

Total calories per praliné:  about 108 kcal

Protein – about 2g

Carbs – about 5g

Fat – about 10g


Ingredients

  • 1 cup almond or peanut butter
  • 2 Tbsp Stevia sweetener
  • 1 ½ Tbsp oat flour
  • 1 vanilla pod
  • 1/2 cup sugar-free dark chocolate chips
  • 2 scoop of peanut butter/chock whey protein 
  • 2 Tbsp salted peanut pieces (optional for decoration)

Cooking instructions:All+of+It+-+Vegan+Dark+Chocolate+Peanut+Butter+Easter+Eggs

Directions 

  • Split the vanilla bean down its length using a paring knife and scrape out the seeds
  • To prepare the filling, mix together almond butter, stevia, whey protein, oat flour, and add vanilla seeds. Stir until the mixture will become smooth
  • Divide the mixture into 15 equal balls and roll them into a ball. Once they are all round, place them on a baking sheet and cool them down for 10 minutes while you melt the chocolate chips
  • Melt the chocolate chips on a low heat, until the chocolate reaches 40-45C (that’s the best degree for chocolate as, it will give a shiny look to praliné)
  • Using a fork, dip each ball into the chocolate and stir to coat. Place back onto the parchment paper. Repeat with remaining balls.
  • Drizzle any remaining chocolate over the tops and sprinkle peanut pieces to decorate, if desired.
  • Put praliné into the fridge until it gets set.

Enjoy!

Frozen yogurt pieces with berries

Summer is here, and why not indulge ourselves in this desert full of antioxidants, protein and vitamins. It’s also vegetarian and quite easy to make too, but needs time to freeze. So you can prepare it overnight for the next day enjoyment.make-it-now-mix-match-frozen-yogurt-bark_hero.jpg

 

Yield: 8-10 chunks, prep time – 15, chilling time – 6-8 hours, total time – 6 hours 10 minutes


Macros

Total calories per chunk:  about 30kcal

Protein – about 1.5g

Carbs – about 2.1g

Fat – about 0.9g


Ingredients

  • 300g vanilla soya yogurt
  • 1 ½ Tbsp Stevia sweetener
  • 1/4 cup blueberries
  • 4 strawberries sliced

Cooking instructionshow-to-make-mix-match-frozen-yogurt-bark_04

  • Add stevia to the yogurt and stir
  • Cut strawberries into thin slices
  • Spread yogurt over a baking tray lined with a greaseproof paper. Then just pile on the toppings! (you can mix & match different fruits and berries)
  • Put the tray into the freezer for 6-8 hours
  • Once chilled, the yogurt tray can be broken up into big chunks for serving
  • Keep the chunks in an airtight bag in a freezer and consume within 3 weeks

Enjoy!

 

6 Ways to Reduce Social Anxiety

Social anxiety is the third most common psychological disorder, right after the granddaddies of depression and alcoholism. Fully 13% of people meet criteria for diagnosable social anxiety disorder, and a whopping 90% of people say they are or were shy at some point in their life. The good news? Social anxiety is changeable.  Start with these 6 tips—test them out one at a time and see what sticks.  And yes, these are drops in the bucket, but do them over and over and you’ll fill your bucket to the brim with bravery.

1)   Play “Worry Mismatch.”  Anticipating a worrisome social situation is almost always worse than the actual event.  For example, after dreading the company holiday party for weeks, it may actually be a relief to walk through the door, and—surprise—it may not be as horrifying as you anticipated.  Your brain is wired to keep you safe from danger and rejection, but sometimes it can go overboard and jump to the worst-case scenario. So it’s important to learn that the alarm bells before a social situation are usually louder than necessary.

Try this experiment: The next time you reluctantly attend a party, have to speak in class or a meeting, or work up the courage to do something you usually avoid, contrast your expectations with the actual experience.  Think of what you’re worried about (“No one will understand what I’m saying and then I’ll turn bright red”) and then afterward, ask yourself if that’s what actually happened (“One guy said ‘what?’ twice, but otherwise everyone seemed like they could hear me—plus it was loud so I couldn’t hear perfectly, either.”)

Our brains are great at coming up with potential catastrophes  (“Nobody will talk to me!”), but they seldom play out in reality (“I stood around by myself for a few minutes, but then that guy from HR struck up a conversation I actually enjoyed.”)  Simply realizing your alarm bells are set too loud may be a consolation the next time they go off.


2)   Volunteer to host or play a role.

If suffering through a big family wedding, for example, makes you want to hide under the buffet table, ask whomever is in charge how you can help make things run smoothly.  Oftentimes, social awkwardness is alleviated by having a defined role.  Asking attendees to sign the guest book gives you a reason to circulate.  Rounding up groups for photos provides you purpose.  Playing a role allows you to practice approaching people, practice having eyes on you, and practice making requests.  Invariably, this practice buildsconfidence.  When you’re ready—whether in a few hours or a few decades—you can transition to the ultimate role: yourself.

3)   Push yourself. . . a little.

Both parts of this tip are important.  For instance, if you’re a socially anxious student, you might push yourself by asking a question in class.  However, start small. Push yourself a little by first asking the TA a question after class, then asking the professor a question after class, then asking a question in an informal exam review, then in a 10-person seminar, and finally in a 100-person lecture.  Inch into the water slowly; you don’t have to do a cannonball.

4)   Ask questions.

Many people feel awkward in social situations because they feel they have nothing to say.  One helpful technique is to ask open-ended questions (“So how did you two meet?” or “I’ve been thinking of taking that course—how do you like that professor?”) or ask advice (“I’ve got a few vacation days to burn—I need a good weekend getaway,” or “I just abandoned a terrible book—I need another one.  Any suggestions?”)  Then, based on the answer, ask another question that takes the conversation deeper.  Many people are delighted to talk about their lives and experiences and will thank you for the chance.

5)   Keep showing up.

Despite what you see onFacebook, the average American only has two true friends and almost one in four find themselves without a social circle at all.  If you’re starting from scratch, have hope and take heart knowing you’re not, well, alone.  Wondering where to start?  Think about what you like to do.  If you’re stumped, think about what you liked to do as a kid.  Then, based on your answers, plug yourself into a small, recurring group with the same people—not a one-shot event or huge city festival.

Did you love to draw? Take a semester-long art class. Run? Join a community running club and attend the Tuesday evening runs religiously. Read about dinosaurs? Volunteer at the local museum, preferably on a shift with the same co-volunteers. The most important part is to keep showing up. Commit for at least a season, even if you’re tempted to throw in the towel earlier.

6)   Do the strong thing and seek help.

If you’re ready for a change, a good cognitive-behavioral therapist can help you face your fears slowly and safely.  In a nutshell, he or she will ask you to construct a hierarchy of things you avoid, from easiest to break-a-sweat hardest.  Next, you’ll work through them gradually, only moving on to the next level when you’re ready.

Social anxiety gets in the way of living your life, but with time, practice, and a willingness to push yourself, you can achieve the ultimate: being comfortable in your own skin.”

Sources:

https://www.psychologytoday.com/blog/how-be-yourself/201605/6-quick-ways-ease-your-social-anxiety

https://rennickeassociates.wordpress.com/2016/05/19/6-ways-to-reduce-social-anxiety/

 

 

TIRAMISU PROTEIN PANCAKES (VEGAN)

Chocolate, tender, with a hint of Baileys, this a perfect pre or post workout  treat. They’are also super delicious and healthy! Made with protein powder and soy yogurt, these pancakes are suitable a for vegan! Tiramisu-Protein-Pancakes-768x768

Yield: 5 pancakes, prep time – 10 min, cooking time – 30 minutes, total time – 40 min.


Macros:

Total calories per 5:  about 294 kcal

Protein – about 30g

Carbs – about 30g

Fat – about 6g


Ingredients:

PANCAKES:

  • 2 scoops coffee/chokolate  flavoured protein powder
  • 6 Tbsp oat flour
  • 1 cups any gluten-free flour (could be almond or buckwheat)
  • 4 cups unsweetened almond milk
  • 4 Tbsp raw cacao powder
  • 1 Tbsp instant coffee powder
  • 1 tsp baking powder
  • 3 tsp Baileys or Baileys flavored sugar free syrup

 FILLING:

  • 3 cups soy/coconut yogurt (you can use dairy options if you prefer)
  • 2 tsp stevia sweetener
  • 1 zest of an unwaxed orange (optional)
  • Berries (to decorate)

Directions

PANCAKES:

  • Combine and mix together protein powder, oat flour, gluten-free flour, cacao, coffee and baking powder
  • In another bowl mix together almond milk and Baileys. Slowly pour into dry mixture and stir well. The mixture should be thick. If it looks too dry, add a bit more of almond milk or water.
  • Put a small pan onto a medium-low heat. Grease it lightly with coconut oil.
  • Pour pancake batter 1/3 a cup at a time.  Cover pan with a lid and cook for several minutes.
  • Flip and cook for several more minutes.  Repeat with remaining batter.

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FILLING:

  • Whip together yogurt and stevia
  • Spread filling on each layer and add  orange zest on top (optional). Decorate with berries of your choice.

Enjoy!