Morning Habits To Improve Home Quarantine Life

It has been a couple of months since the outbreak of Coronavirus, and surely, there are a lot of things that already changed in your routines. Somehow, you probably managed to adjust on schedules and learn new things to do. That is great if that is the case. But if you haven’t found the right routines and are still trying to figure out the best habits during your home quarantine experience, here are some of the tips you might want to consider.


Putting Your Phone Away When You Sleep

If you are the type of person who likes to begin his day by waking up to an alarm, you might want to consider putting it away when you sleep at night. That way, you will have to wake up and leave the bed to reach for it. And by forcing yourself to leave the comfort of your bed, you will be less likely to go back to it. Also, quit the habit of taking your phone with you in the bed so that you won’t have to spend hours using it before you sleep. Do not fall into the trap of using your smartphone as a sleep-inducer because that is useless.


Change To Your Workout Clothes Immediately

Once you get out of bed, change to your workout clothes immediately. That way, you can never skip exercise every day. It is a great time to exercise because your energy and motivation after waking up are higher compared to any other time of the day. It helps you get your day in a productive foot. You can try to work out at least 15 to 30 minutes a day. And on days you feel particularly tired, unmotivated and lazy, wearing your workout clothes can somehow give you an impression of moving your body and do some simple stretching.


Take A Morning Bath

Once you are done exercising, you can rest for a little while. After that, consider taking a bath. Not only it helps in revitalizing your whole body, but bathing in the morning can give you an energy boost. It can set your body into the right temperature as it promotes better blood flow. A morning bath can make you feel refreshed. It can set you up for a good mood and improve your overall well-being. Also note that even if you are at home, you need to change and use your regular clothes. Remember, not because you are home quarantined does not mean you have to stick with your pajamas all day.


Prepare And Eat Your Breakfast

Your morning routines will not complete if you miss out on your breakfast. But note that it is ideal that you prepare your own food. Not only can you choose what to eat, but you can also spend time getting busy preparing your meal. Plus, you can incorporate healthy diets and learn new cooking skills as well. And at mealtime, always remember to eat your food without distractions. Meaning, you should avoid using your phone while you are eating. That way, you can enjoy and savor the moment while having your breakfast.

Clean Everything

After taking your morning slowly, you can consider cleaning everything before you fall into your leisure time. That way, you won’t have to worry about any pending tasks that might irritate you in the evening. Choose to step away from turning on the television or sucking yourself on social media updates. That way, you can work things around the house efficiently and productively. You can start by washing the dishes, sweeping the floor, wiping the windows, and so on. Just make sure you set your to-do list so that you won’t exhaust yourself by putting too much on the table.

Establishing Emotional Health To Battle Pandemic Stress

We don’t often experience situations like this. In fact, for most of us, this COVID-19 pandemic is one of a kind. Its effects are not something we can easily forget about because it attaches trauma to our mental and emotional health. But despite the adversities of the situation, we understand the value of taking measures in keeping our overall health safe. Therefore, we need to establish strategies to stay emotionally healthy and resilient during this time as much as possible.


 Practice Self-Compassion

As we are all working through this COVID-19 crisis, we are aware of the mental illnesses it can create. There are anxiety and depression that we often cannot control. With that, we need to become more compassionate with ourselves regarding how to react to the things that are happening around us. Yes, we will have various responses in situations and that we might face the emotional pain differently. But we need to recognize our stressors to be able to find ways to deal with them. We need to understand that it is okay sometimes to feel weak because all of us are going to endure our moments of struggle one way or another.


Get Socially-Connected

As much as we want to practice and promote physical distancing to minimize the spread of the virus, we need to be socially connected. We must find time to reach out to our family and friends. We need to secure a technology-based interaction with others through phone calls, chat, and other forms of video conferencing. There are lots of options to choose from. We need to understand that in times of isolation, staying connected with people will help us fight the emotionally draining situation of this pandemic.

I went to BetterHelp for more connections. The people there are nice to have a conversation with and very helpful.

Look For Unique Opportunities

In this unique situation that we are experiencing, it is essential to look for sources of opportunities. Yes, the struggle will be difficult because of the rising levels of uncertainties, but we should not be scared. We need to search for positive opportunities that exist. It could be something we didn’t have time doing before, or it does not interest us back then but is now available. The opportunity could be something we thought we couldn’t do but is now waiting for our attention. We need to think about other things that require our physical, emotional, mental, and spiritual presence.


Try And Engage In Different Activities

Due to our regular life, even before this pandemic situation, there are limited things we can do. But now that the situation allows us to focus on ourselves more, we need to try and engage in different activities that will make us feel different. It can be as simple as learning new things such as sewing, cooking, playing instruments, and so on. There are lots of activities that can allow us to become productive. Not only these simple activities cater to our sense of need in times like this, but it will also help us manage our stress and emotional burden.


Avoid Excessive Media Exposure

Yes, we all want to be up-to-date with the figures and facts of what is going on with Coronavirus and how it continually creates damage to the world. However, we need to recognize that for us to be able to maintain balanced emotional health, we must stay away from negative information from the media. We must tone down in pushing ourselves to the toxicity of the situation to avoid unhealthy consequences. We must pay attention to how much exposure we need so that we can set boundaries as to what is necessary for us and what is not.

How To Restore Your Husband’s Confidence After Your Infidelity


Infidelity is one of the main reasons why relationships and marriages fail. According to Theresa E DiDonato Ph.D., “Infidelity can wreak havoc on a relationship.” Because of it, the confidence, bond, and trust that was once shared merely shatter into pieces in just one snap. And though how much a couple tries or how many years have passed after the discovery of infidelity, still, the pain brought by that wrongdoing lingers. Even after decades, the lousy moment keeps on recurring and can destroy the harmony at any time.

Continue reading How To Restore Your Husband’s Confidence After Your Infidelity

Talk, Be Honest, And Never Keep Things From Your Spouse

“Most people would agree that being authentic and transparent interactions with one’s intimate partner is essential to a successful long-term relationship,” according to Randi Gunther Ph.D. While browsing through Facebook, I saw a short note with an image of a young man and a woman almost kissing each other.


Continue reading Talk, Be Honest, And Never Keep Things From Your Spouse

Wrecking A Healthy Marriage: Habits That You Must Avoid Or Stop Doing


Cheating and lying are grounds for huge fights and heated arguments that may or may not end up in separation. According to John M. Grohol, Psy.D, “Cheating, as people soon discover, is complicated.” However, there are subtle, yet surprising behaviors or habits that partners do which can wreck a healthy marriage.


You’re Never Wrong


Even if the world ends, you’ll never apologize. “I’m sorry” is not something that you say, even if you are on the wrong side of the argument. You do not acknowledge that your partner’s explanation is reasonable and you never accept that he or she is right. Even the smallest things like forgetting to buy milk or picking up the laundry would not be your fault entirely; somehow, your partner is still to blame.


If you are this type of person in a relationship, something’s off with the way you see things. We all make failures and mistakes and are prone to errors now and then. “We can always make it our goal to hear everything,” says Lisa Firestone Ph.D. But once you refuse to admit your occasional slip-ups no matter how big or small, it will eventually damage the relationship because you don’t know how to take full responsibility for your failures and shortcomings.


Making Up Stories


To get out of a sticky situation, you make up a story or two. But, as time goes by, it tends to pile up – one lie after the other. Eventually, your partner will notice that you there’s something off about the timeline of your stories. When this happens, trust issues will build up within the relationship. So don’t be surprised if your significant other will throw in probing questions every once in a while – asking where you’ve been, who you’re with, the time when you’re off from work. Lack of sincerity and honesty in a relationship calls for concern. You owe your partner an explanation and some details about your life. After all, you are married to each other.


No Compromise




Trust is necessary for building and strengthening a relationship, while compromise is required for the bond to work.


Having to compromise demonstrates that you are understanding and compassionate enough to put your partner’s needs before you. “If you’re in a relationship that you care about and want to last long-term you must decide if your relationship is more important than any power struggle or disagreement,” psychotherapist Stacey Kaiser adds. Working things out through compromise shows trust and emotional support which are two essential elements of a successful relationship. A person who’s not willing to give way can be seen as immature and selfish. Only those who understand that give and take is required to make a relationship last long are considered mature and wise.


The Drama Queen/King


Do you usually storm off whenever you’re discussing something with your partner that you don’t agree with? Dealing with this kind of behavior can be tolerable at a certain point but it will not win you an argument nor will it find the resolve to whatever the dilemma is. Eventually, this kind of reaction can be exhausting because it stresses out that you are thriving on attention and needs to be convinced that you matter, even if it’s not really related to what you’re arguing about. At the end of the day, nothing’s resolved, but at least you’ve gotten things your way, right? Listen, walking out is television’s way of entertaining people and applying it to your real-life partner with real-life problems will definitely take the romance away.


This is the kind of attitude that takes for granted the crucial aspects of a relationship like respect and communication. Your continual need for conflict and attention can pose serious adverse effects, leaving you and your partner emotionally and mentally drained. These dramatic exits and pronouncements have a profound impact on one’s life and connection towards other people. Remember, people who are fond of drama are the ones responsible for prolonging squabbles; so, better ask yourself if you’re that kind of person because if you are, consider changing that behavior for the sake of your marriage.


Being Sneaky


Are you the kind of partner who always leaves the room just to text or call someone instead of just doing it while other people, especially your significant other, is around? Don’t you find that a little bit suspicious? Though there will undoubtedly be instances wherein you have to take a call from work or from friends that require privacy; doing it frequently without being upfront to your better-half on who it is you’re talking to and why there is a need to send that message in the next room will give out a negative vibe.




Admittedly, privacy is still important in a relationship. However, withholding information or not opening up on particular topics can be the start of an untrusting relationship. If you want your significant other to trust you, don’t sneak around his or her back just to talk to someone.


There will be times wherein these habits are unbeknownst to the doer. But now that you’re aware of these relationship-destroying behaviors, you can start eliminating them from your system and redefine your marriage.



Enhance Your Self-Confidence In Love And Life



Only honest, useful advice that will help boost your confidence to establish a relationship and lifestyle stability.


Strike The Power Pose


There’s something about power poses that are inherently mood and confidence enhancers – strutting that ‘Wonder Woman’ posture with both hands on the hips while looking forward without any glimpse of uncertainty or fear. According to psychology, authoritative poses induce behavioral and hormonal changes inside the body.


Whether you’re inside the office or you’re about to do a presentation to an audience, power poses are considered as the most natural and inexpensive life hack to increase self-determination and tenacity. To get the full benefit, hold your preferred power pose for about two minutes before your client meeting or an important presentation.


Burn All That Negativity


How? By exercising. No, this is not new information nor is this some gimmick to ask you to sign up for a fitness plan. If you hate exercising (like most people do) but would like to have that significant amount of endorphins that increase your energy and boost your confidence to get through the day without flailing, then you need to stop slacking and break a sweat. There have been tons of studies and references saying that exercise can do a lot of positive things to your body and this is one of them. Medical experts state that engaging in at least 30 minutes of cardio can ease your stress and make you feel high-spirited.


Take It Easy On Yourself


Stop beating yourself up on something that has happened and already been resolved. “Speaking to yourself harshly, won’t motivate you to do better. In fact, studies show it tends to have the opposite effect, Amy Morin, LCSW. Also, complimenting yourself by talking to your reflection is no longer a useful motivational morning routine. Instead, you have to cease with the lies of telling things that you’re not – being self-compassionate is better than being awesome or wonderful. Knowing that you are a mere human being who is worthy of gaining respect rather than someone who is on the brink of acquiring specific ideals, your perception of worthiness becomes less rattled.


People who have insurmountable amounts of self-compassion are more likely to overcome humiliation and do not feel incompetent; they do not take criticisms personally and consider it as a challenge to become better. Always be kind to yourself, and your confidence will not be shaken.


Be Assertive


Stop stuttering and say it as you mean it. Say what you want to say with pride and with enough conviction that, whoever listens, will immediately be convinced. Assertiveness is as essential as flaunting that power pose. If you know how to carry yourself, you should also know how to speak for yourself. As much as possible, when you are conversing with people, be direct and omit fillers; do not allow the other person to interject while you’re trying to get your point across.


Aside from taking out those fillers, your voice should be modulated too – steady and low-pitched. People pay more attention if they find the other person decisive, firm, and forward with the message being conveyed. Always stay calm even in the midst of a heated conversation; this will show the other person that you are confident and knowledgeable enough to handle any situation no matter how critical it can become.




Jot Down Accomplishments


Due to our busy lives, it’s difficult to catch up on our triumphs – no matter how small or big they are. Though it may not seem essential for you to do this since these triumphs are sometimes repetitive and inconsequential, you have to realize that concentrating on the minor successes that happened within the workplace that you’re involved with can bolster self-confidence tenfold. Think of it as a personal pat on the back; besides, we can all use some encouragement if not from other people then from yourself.


Reading and realizing how far you’ve come, and how much you’ve done in your line of work can give a certain feeling of satisfaction. “Try to get a supportive friend or relative to help you with these lists, as people with low self-esteem are not usually in the most objective frame of mind,” according to psychiatrist Neel Burton, M.D. Writing down minor and major accomplishments can also provide hints on the strategies that worked best within a particular situation.


According to clinical psychologist Dr Judith Johnson, “Two ways to boost our self-esteem are to remind ourselves of the values that we hold important, and the things about ourselves that are good.” Once and for all, leave all the negative comments about yourself in the past so that they will no longer bother you in your present which can affect your future. Do away with self-talk that belittles your capabilities and limits your nature. Gaining self-confidence is not something that instantly happens for it requires a certain degree of determination that only you can give to yourself.



Empowering Thoughts To Strengthen Your Relationships



When the mind is empowered, the impossible becomes possible.


Focusing on the positive aspects of life can be quite difficult at times, especially if your thoughts keep spinning wildly in their tangents taking you for an unfortunate ride. Indeed, the way you think about yourself and your situation can be quite powerful for it contributes to the welfare of your work, life, and relationships. Neel Burton M.D. suggests, “Remind yourself that, despite your problems, you are a unique, special, and valuable person, and that you deserve to feel good about yourself.”


Thought Awareness


Since time immemorial, humans were programmed with knowing how to fight or run, which is quite useful during critical moments of making decisions. Evolution did not change how people think because, until this day, we are wired to think similarly like our ancestors – to stay or go. It is, however, a typical thought process to immediately react because we use our natural defense mechanisms against external and internal triggers that may cause either negative or positive outcomes.


From a reasonable perspective, a person’s brain treats events and situations seen or observed on television as something to be wary of. According to clinical psychologist Dr Judith Johnson, “When your brain tells you that you have no business speaking up in a meeting or that you are too out of shape to work out, remind yourself that your thoughts aren’t always accurate.” In fact, people tend to get triggered by witnessing troubling things that it becomes their reality, creating an illusion that someday, that troublesome act might occur at any given moment. This type of thinking can heighten one’s awareness and preparedness just in case they might encounter the same mishaps, exhibiting how powerful the brain works.




Harnessing Brain Power


That good news is, your thoughts are as powerful as you recognize them to be; the bad news is, you have little to no idea how to harness them and put them to good use.


By getting a hold of your thoughts, you can empower yourself and your relationships in ways unimaginable. Though it may seem farfetched, if you believe that things will go your way, and you cultivate your thoughts right, positive results are not unattainable. Take control of your brainpower and follow these techniques:


  1. Notice Your Thoughts


Whenever your consciousness starts to wander and starts reeling towards dreams, past events and situations, take note of how your body reacts. Being mindful of the way your heart starts pounding or how your breath becomes shallow when you remember something that happened or predict something that might happen. It is beneficial for you to filter out disempowering and empowering thoughts. Analyze these thoughts and ask yourself how they are contributing to your overall well-being.


  1. Get Your Ego Checked


Sometimes, it’s all inside the mind; though, there will be times that your thoughts and your gut are telling you something and warning you about the danger. But then again, these things can just be because you are becoming more morally and socially aware of what’s currently happening that your thoughts are starting to mess with your head. Ego checking protects people from imminent threats; however, on the flip side, these thoughts are also disallowing us to be in charge of our mind and body.


  1. Breathe


Breathe; did that make you feel better? Do it again. “Notice your breath flowing in and out, the many sensations that you are experiencing,” said Courtney E. Ackerman, MSc.




Asking yourself to calm down and breathe is a simple, yet, often forgotten nugget of information which can be applied to almost any stressful situation. Deep breathing is a technique commonly used by therapists, meditation and health gurus for the act is highly beneficial for the body. Whenever you feel pervasive, taxing anxiety seeping in, practice deep breathing to calm your nerves and clear your mind. This is one effective way to get a hold of your thoughts and not panic.


  1. Stick With Uplifting Concepts


Negative thoughts can weaken a person’s ideas and dreams. Therefore, focusing on filling your consciousness with nothing but uplifting, positive concepts will empower your mind and your attitude towards life’s lowest moments. Feed your brain information that is beneficial not only for your future but your partner’s as well. Knowledge is a powerful tool that will get you far. Furthermore, build strong connections and surround yourself with people who also have the same high-spirited nature as you are. Let them inspire and influence you to become more positive and empowered.


Strengthening oneself will yield strong relationships; this is vital information that you must not take for granted. Exercise mindfulness for it keeps you connected with your intuition, enhance your ability to figure out what’s wrong, and filter out harmful ideas lurking in your mind. Once you’ve mastered the art of empowering your thoughts, good things will immediately follow.

Health 101: Understanding Things About Cognitive Distortions


The brain and the human body do not function in isolation from each other; instead, they are operating like a symphony that produces cognitive distortions. Therefore, keeping the body in shape and following a health regimen can increase mental health and provide great impacts on overall development. With that, here are some counseling recommendations and techniques that will keep our brain to its fullest functioning potential. Continue reading this article and understand the benefits of these suggestions.

Be Conscious Of Your Health To Avoid Cognitive Distortions


It is vital for us to gain control of our cognitive health and to understand that we are primarily responsible for taking care of our body and keeping it in shape. The moment we get to establish our role in managing our cognitive health, the importance of a close and trusting relationship with our healthcare providers becomes more meaningful. According to Melanie Greenberg, Ph.D. a Clinical Health Psychologist, “Investing in your health now can pay dividends for the rest of your life.”

Cognitive Distortions

Subjects concerning a person’s cognitive health should be openly discussed with a physician and with the healthcare team to organize a plan for illness prevention and cognitive distortions. Physical examinations on a regular basis are required. It is also wise to follow the advice of your healthcare provider.


Prevent Cognitive Distortions

How do cognitive distortions happen? What are things one can do to avoid cognitive distortions?

Relaxing In The Goodness of Silence


Society’s rapid evolution often leaves us overwhelmed and stressed with very little room to relax and process what’s happening. To benefit more from daily encounters, a person’s cognitive needs a sufficient amount of time, and uninterrupted silence to handle and process all information that was learned and experienced. If we don’t allow our body to slow down, it will eventually malfunction and will become a threat to our well-being. Give your body and mind the opportunity to recuperate by freeing yourself from responsibilities or obligations even for a day. “So if you’re ever feeling brave enough to get an honest look at who you are and who you could be, try a silent retreat. It could be a wild ride,” suggests Kimberly Russell M.A., M.S.Ed.


Creating Exercise Routine to Avoid Distortion


Though many would not consider the thought of doing exercise for whatever reason, creating an exercise routine is highly beneficial for cognitive function. Exercise that is done regularly not only reduces the risk of having neurodegenerative diseases like Alzheimer’s disease, but it also enhances mental and physical functions.


Anxiety and depression are also prevented because workouts can stimulate the release of happy hormones. Cognitive health, quality of sleep, energy levels, and an overall sense of well-being are all improved by engaging yourself in exercise.


Cultivate Strong Relationships With People


A person’s ability to efficiently interact with other people is essential in preserving or cultivating healthy relationships. Isolation can cause health issues. Research demonstrates the necessity of having a constant stream of social networks to reduce the possibility of developing dementia. Consistent development and sustainment of new relationships enhance health-promoting behaviors such as stress reduction and effective emotional expression.


Furthermore, new friends and people can share information, experiences, emotions, wisdom, trust, and challenges that you have never encountered or known. Stronger connections with people offer the much-needed motivation that one needs to power through.

One of the connections I made was with a social worker from BetterHelp. At first, it was just talk therapy until she became one of my trusted confidantes.




Finding Purpose In Everything


Your life must be driven by a strong desire to find purpose in anything and everything you do. Finding meaning in life is one of the leading contributors to longevity. Being determined enough to be actively involved in whatever life brings is significant in yearning for healthy well-being. Positivity can take you further and higher. In fact, a psychologist at Stanford, Emma Seppälä, PhD, pointed out, “If you want to be happier and more successful in life, it’s important to fight the brain’s natural tendency to focus on the negative. Instead, try looking at the world through a positive, self-compassionate mindset.”

Cognitive Distortions Insight And Takeaway

It is our primary responsibility to continuously discover, hone, and nurture these different roles to relate them to the purpose and meaning of life. Developing multiple interests and skills during your lifespan, no matter the age is necessary for keeping your cognitive aspect fully functional and in less distortions but with superb condition.

Avoid Your Psychiatrist By Quitting These Bad Habits




For a healthier and happier disposition, people must let go of the things and attitudes that destroy them from the outside and the inside. If you don’t want to end up in an office, in front of your psychiatrist, there are vices or bad habits that you should start quitting before your mind and body go bonkers.


It’s never untimely to let go of a vice and aim for a healthier and happier life. What are some of the bad habits that you need to say goodbye to?


Increased Alcohol Consumption


Too much of something can be detrimental to your health and alcohol is definitely on top of that list. In small doses and only on certain occasions, alcohol is actually good for the body; however, if consumed increasingly and on a daily basis, alcohol becomes the poison that destroys your body one glass at a time. Consuming more than three drinks on a regular basis can cause a high risk for the following physical and mental conditions:


  • Liver damage
  • High blood pressure
  • Cancers involving mouth and liver
  • Heart disease
  • Memory loss
  • Depression


Sedative And Painkiller Abuse


Habitual, long-term use of sedatives and painkillers can cause more health problems than they resolve. Taking in medications like aspirin and ibuprofen for muscle pain may increase your risk of developing GI bleeding, heart attack, and ulcers.


Sleeping pills and drugs that calm the senses can cause confusion and make people prone to falling or stumbling, especially in high doses. Furthermore, the feel-good effects of sedatives and pain medications are highly addictive, that if not ceased will cause a cascade of psychiatric illnesses.






Investing Too Much Time On Negativity


A negative environment begets an adverse reaction; therefore, pessimism should be out of the equation. “If you want to be happier and more successful in life, it’s important to fight the brain’s natural tendency to focus on the negative. Instead, try looking at the world through a positive, self-compassionate mindset,” says psychologist at Stanford, Emma Seppälä, PhD. However, there are certain aspects of one’s life wherein negativity is always present – from your co-workers, boss, relatives, friends, and partner.


In cases where you just can’t take them out of your life for specific valid reasons, you can limit or lessen your exposure to them in such a way that their toxicity will not be passed down to you. People who are always problematic will suck the positive energy out of you and make you feel down. Long-term exposure to such negativity increases one’s likelihood of depression.





Having A Sedentary Lifestyle


Are you too lazy to do anything? Are you just satisfied spending precious time in front of the TV? According to psychiatrists, this is a bad habit that can immensely impact a person’s mental health. Exerting psychological and physical effort with activities like exercise or working on your hobby lowers depression and anxiety while uplifting your mood. By being physically active, you are triggering your brain to release serotonin and endorphins that effectively alleviate depressive symptoms. “Take a walk, see a comedy, go out with a friend,” suggests Karen Gasper, PhD. “These breaks may help you feel better and see your work in a new light.”


Sleeping Late


As much as we hate to admit, we love sleeping late. According to a study made by Binghamton University, people who go to bed late have encountered repetitive and chronic negative thinking the entire day, which is commonly linked to depression. On the other hand, those who did go to bed early were seen to have fewer episodes of pessimism. “We’re in a different biochemical state when we’re dreaming, and that’s why I think dreams can be so helpful anytime we’re stuck in our usual mode of thinking,” psychologist Deidre Barrett, PhD.


Quitting the abovementioned bad habits that can affect one’s mental health in the long run and can result in psychiatric intervention is challenging but possible. For as long as you have decided against your bad habits, positive ones will come rushing in.