Exam time is upon us!! Either for you or your kids?
We all know that the exam season is one of the most stressful times of the year for college students, heck even high school students. As a Mama of both, I hate to see my girls stressing and try to encourage healthy habits. It is essential for students to adopt real energy and stress management techniques that can improve focus, and keep energized and stress-free during exam time. Here are some tips that can help students stay sharp and focused during this critical time.
Fuel Your Body with Healthy Foods
As tempting as it may seem, relying on cookies and other carb-laden treats, those won't give your body the energy it needs to power through your studies. Instead, opt for nutrient-dense foods such as fruits, vegetables, lean protein, and whole grains. Really.... get over to that dining hall and hit up the salad bar! Throw some chicken or pepperoni on that thing.... Yum! These foods provide your body the vitamins, fiber, and other essential nutrients it needs for optimal brain function, improved concentration and sustained energy. You know, all the things you need to do your best on that test!
Prioritize Physical Activity
It is easy to get stuck in front of the computer or the books for hours on end, but this can cause fatigue and brain fog. Take a break to move your body by incorporating some physical activity into your day, such as going for a short walk, stretching or doing a quick at-home workout. Dust off that yoga mat, visit the on-campus gym (Its free you know). Studies have shown that even just a few minutes of physical activity can help to refocus your mind and boost your mood.
Use Aromatherapy for Stress Reduction
If you're feeling overwhelmed, essential oils are great for stress reduction. Essential oils like lavender, peppermint, and eucalyptus have a naturally calming effect and can help to reduce stress and anxiety. Make sure they are a quality brand! (Here is what I recommend). Consider using an oil diffuser or diffuser necklace, or mix a couple of drops into a carrier oil and apply to your temples or wrists. You can use a diffuser or simply inhale the scent directly from the bottle for quick relief.
Take Regular Breaks
It may seem counterintuitive, but taking regular breaks during your study sessions can actually help you to retain information better. The brain can only retain so much information in one sitting, so taking short, regular breaks can prevent mental fatigue and frustration. During your breaks, consider engaging in activities that promote relaxation, such as deep breathing, meditation or visualization exercises.
Get Sufficient Sleep
Getting enough sleep is crucial for optimum brain function and academic performance. Studies have shown that lack of sleep can lead to a decrease in concentration, focus, and cognitive performance. Aim for at least 7-8 hours of sleep each night consistently during exam time. It is also important to optimize your sleep environment by minimizing noise, light, and maintaining a comfortable temperature.
While it may be tempting to reach for junk food and skip all self-care routines during the exam period, it is essential to prioritize self-care to keep yourself energized, focused, and stress-free. By making small changes to your lifestyle choices, including your food choices, physical activity, aromatherapy, regular breaks, and sufficient sleep, you can achieve optimal performance during this critical time. By following these tips and putting your health and wellness first, you'll be able to breeze through your exams confidently and successfully. Good luck!
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Ultimate Study Pack
Interested in using essential oils to support your emotional wellbeing during stressful exam season but don’t know where to start? HERE are my recommendations, they will automatically populate in your cart. Just review each product to decide which ones in the custom cart you want to try and remove the ones you don’t. Then check out! Easy Peasy
Interested in using essential oils….. But…… you just are so sure about it. Wondering if it's all just hype? Want to learn more before you make a purchase so you don’t waste your money? It’s all good! You can create a free account HERE. Be sure I’m listed as your enroller (Ila Schepisi) so that I can get you into our education groups.
Are you feeling overwhelmed, exhausted, and out of control? Have you been trying your best to do the right thing but feel like there's something blocking your way? The answer for me is, yes! I've been on a rollercoaster of work & family stress. The answer to that block might surprise you – it could be inflammation. Yes, inflammation! Research shows that inflammation can not only affect our physical well-being, but also alter our behaviors and emotions.
What is Inflammation?
Inflammation is a natural response from the body when it encounters something dangerous or foreign. It manifests in the form of redness, swelling, heat, and pain — often as a result of an infection or injury. In most cases, we think of these symptoms as short-term issues that can be treated with medication or healed over time. However, chronic inflammation — which can last for months or even years — can lead to more serious health issues such as heart disease, dementia, and diabetes.
How Does Inflammation Affect Behavior and Emotion?
Recent studies have linked inflammation to changes in behavior and emotions. Scientists believe that this is due to shifts in neurotransmitter levels in the brain caused by inflammatory cytokines (molecules released by cells during an immune response). According to one study from 2018 published in Frontiers in Immunology, people who had higher levels of inflammatory cytokines were three times more likely to suffer from depression than those with lower levels. Other research has suggested that chronic inflammation can lead to increased stress-related behaviors like overeating and substance abuse.
The Role of Diet & Lifestyle
So what does all this mean for us? Well, it suggests that diet and lifestyle play a key role in managing our inflammatory responses - both long-term and short-term ones. Eating a healthy diet full of fruits, vegetables, whole grains, lean proteins, healthy fats/oils (like olive oil), nuts/seeds (like chia seeds) is key; consuming processed foods high in sugar and unhealthy fats increases systemic inflammation levels significantly. Regular exercise helps too - physical activity improves circulation so that nutrients reach all parts of our bodies faster - including the brain! Finally taking some time for yourself each day is essential; this could be anything from practicing yoga or meditation to reading a book or listening to your favorite podcast - whatever it takes for you to relax! Taking care of ourselves helps reduce stress levels which inevitably reduces inflammation too!
If you’ve been feeling overwhelmed lately – it may not just be “in your head” – it could be related to underlying inflammation caused by poor diet & lifestyle choices! So take some time today to think about how you can make healthier choices throughout the day – starting with what’s on your plate! Not only will this help manage any existing inflammation but also prevent future episodes before they start – giving you back control over your own well being! Cheers ladies! Let's get started on a healthier tomorrow today!
Want to surround yourself with likeminded busy women seeking joy? Join our facebook community Joy for Everyday Women
11 DAY JUMPSTART - lose 7-15lbs!
This is the program we are using for gut health, nutrition and reducing inflammation.
It's a totally free program called the 11 Day Jumpstart 
(all you have to pick up is the few vitamins and minerals you'll need to do the jumpstart) This is the last time you will ever need to "diet", and it starts again soon so just let me know if you're in,(either by message or email) and I'll get you the details of what you need, and what the program entails. Need just a little more information about what you get for FREE??? Check it out HERE.
(all you have to pick up is the few vitamins and minerals you'll need to do the jumpstart) This is the last time you will ever need to "diet", and it starts again soon so just let me know if you're in,(either by message or email) and I'll get you the details of what you need, and what the program entails. Need just a little more information about what you get for FREE??? Check it out HERE.
It’s no secret that our bodies are affected by what we eat, but did you know that inflammation in our body can also affect our mood and behavior? You’ve heard of the gut-brain connection, right? Well, turns out there’s more to it than just being mindful of what you put in your mouth. Let’s take a look at how inflammation affects us on an emotional level.
What is Inflammation?
Inflammation is a bodily response to injury or infection. It helps protect your body from harm by releasing white blood cells, hormones, and other substances to heal the area that needs attention. This inflammation can be visible in many forms such as redness, swelling, pain and heat in the area of the injury or infection. However, this type of inflammation isn't always visible; it can be present without any visible symptoms at all - known as "silent" inflammation.
How Inflammation Affects Us Emotionally
The physical effects of silent inflammation are not limited to the physical realm; it can have a profound effect on our emotions as well. Studies have shown that chronic silent inflammation (inflammation that has been present for a long time) can cause changes in brain chemistry which may lead to depression, anxiety and other emotional issues. Silent inflammation has also been linked to memory problems and dementia in older adults. Additionally, studies have found links between silent inflammation and post-traumatic stress disorder (PTSD).
The Gut-Brain Axis
The gut-brain axis is a complex network of communication pathways between the brain and the digestive system. The gut-brain axis helps regulate digestion, mental health functions such as mood regulation and behavior control, immune function, hormone balance and much more. When this system is thrown off balance (due to things like poor diet or chronic silent inflammation) problems with mental health may arise due to changes in neurotransmitter levels caused by an imbalance in the gut microbiome (the bacteria living inside your digestive tract).
To sum it up: if you want to maintain emotional well-being then reducing silent inflammation and paying attention to what you eat is essential! Not only should you be mindful of consuming foods high in nutrients but also make sure they don't contribute to low-grade chronic inflammatory responses within your body which can manifest themselves emotionally! {Hundreds of people are doing this in the 11 day jumpstart] So if you're feeling particularly overwhelmed today take some time for self care - nourish your body with healthy foods so you can get back on track with feeling good again! You can do it Joysisters!
If this is top of mind for you, you might want to check out our resources below.
11 DAY JUMPSTART
For gut health, nutrition and reducing inflammation:
It's totally free program called the 11 Day Jumpstart 
(all you have to pick up is the few vitamins and minerals you'll need to do the jumpstart) This is the last time you will ever need to "diet", and it starts again soon so just let me know if you're in,(either by message or email) and I'll get you the details of what you need, and what the program entails. Need just a little more information about what you get for FREE??? Check it out HERE.
(all you have to pick up is the few vitamins and minerals you'll need to do the jumpstart) This is the last time you will ever need to "diet", and it starts again soon so just let me know if you're in,(either by message or email) and I'll get you the details of what you need, and what the program entails. Need just a little more information about what you get for FREE??? Check it out HERE.CULTIVATE JOY
Interested in practicing spiritual disciplines but don’t know where to start? Get my guide Cultivate Joy by practicing spiritual disciplines and How to Get Started HERE
We all know that faith brings joy to the world, but how? And what can we do to make sure that faith is truly bringing that joy? This blog post will delve into the various ways in which faith brings joy and provide some practical tips for how to make sure it does.
One of the primary ways in which faith brings joy is through its ability to help us see beyond our own limited perspectives. When we have faith, we are able to look at a situation from a higher perspective and gain insight on how our actions will affect others. This allows us to act in a way that has a positive impact on those around us, rather than only focusing on ourselves.
In addition, faith encourages us to be more compassionate and understanding towards others. By recognizing that every individual has their own unique journey and struggles, we are able to show them kindness and empathy even when they may not respond in kind. Faith encourages us to recognize our common humanity so that we can create a more just and equitable world for everyone.
Finally, having faith gives us hope for a better tomorrow even when things seem bleakest. It helps remind us that no matter how difficult or challenging life may be at times, there is always something bigger than ourselves out there guiding us along the journey. This helps give us strength during hard times as well as peace of mind during more trying moments.
Faith is an incredibly powerful tool for bringing joy into the world. But it is up to each of us individually to ensure that this joy is shared with others. By actively working towards understanding one another’s perspectives and striving for compassion and justice, we can ensure that faith truly does bring its promised joy into our lives and into the lives of those around us. So don’t forget: you have the power within you - take action!
Want to surround yourself with likeminded busy women seeking joy? Join our facebook community Joy for Everyday Women
CULTIVATE JOY
Interested in practicing spiritual disciplines but don’t know where to start? Get my guide Cultivate Joy by practicing spiritual disciplines and How to Get Started HERE
We all know money can be stressful, especially when it comes time to pay the bills. But what if I told you there was an easy way to reduce some of that financial stress? Enter the joy fund! A joy fund is an account dedicated to helping you enjoy life without breaking the bank. Keep reading to learn more about how this nifty tool works and why you should set one up ASAP.
What is a Joy Fund?
A joy fund, also known as a happiness fund or a pleasure account, is an account specifically created for fun, non-essential purchases. It’s like having your own personal free money that you can spend on whatever makes you happy. Whether it's treating yourself to a massage or taking a day trip with friends, your joy fund allows you to indulge guilt-free while still being financially responsible.
How Does a Joy Fund Work?
Establishing your own joy fund is simple! First, decide how much money you want in your fund and then determine how often you want to add money into it (monthly or quarterly works best). You can even set up automatic deposits so that funds are added directly from your paycheck or bank account. Finally, choose where to keep the funds; many people opt for high-yield savings accounts or prepaid debit cards.
Why Would I Want To Start A Joy Fund?
Having access to extra funds can help relieve some of the stress associated with budgeting and paying bills; plus, knowing that you have something saved away just for fun gives you more control over your finances. Having a joy fund also helps prevent impulse buys since all of the money in the account is specifically designated for enjoyable activities. So go ahead—treat yourself and start your own joy fund today!
Starting your own joy fund may seem daunting at first, but once it's up and running it can provide tremendous peace of mind when it comes time to pay those pesky bills each month. Plus, having access to extra funds means more opportunities for fun activities without breaking the bank—now that’s something worth celebrating! So stop worrying about money and start saving with a joy fund today! Now go out there and live your best life!
You know we love planners! I"ve been dabbling in a digital app for now but this paper version from amazon looks like a good set up if you are looking for one.
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Want to surround yourself with likeminded busy women seeking joy? Join our facebook community Joy for Everyday Women.
CULTIVATE MORE JOY
Interested in practicing spiritual disciplines but don’t know where to start? Get my guide Cultivate Joy by practicing spiritual disciplines and How to Get Started HERE
