Health

How does excercise improve happiness? 💪⬆️😁

Do you regularly workout? 🤔 Working out is good not only to your body but to your mind too! 🧠
Tired of feeling down? 😴
Move! 😁
Stressed about work? 🤯
Move! 😁
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„Simply moving your body, has immediate, long-lasting and protective benefits for your brain”
– Wendy Suzuki, profesor of Natural Science and Psychology 😎
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Excercise will have both a positive chemical effect on your brain 🧠 reducing stress and improving mood as well as resulting in lasting positive benefits for the brain and body!
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It is scientifically proven that working out improves your mood and decreases feelings of depression, anxiety and stress 🤗.
After a good workout session your body starts producing lots of endorphines – happy hormones 🤩
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You feel proud and satisfied that you’ve worked out and managed to make your muscles work = your mood is better 😊
Your heart is beating fast so brings lots of blood and oxygen to your body and to your brain = your mind and memory works better 🤓
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Working out regularly makes your body chage, you lose weight, your body gets firm and looks better, your have more endorphines in your body, your mind works better = you’re happier 🤗
 
This is so simple!
Excercise does really improve happiness! 😉
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You should workout 20-40 min 3-4 times a week. I know you don’t feel like it, I know it’s  hard to start 😉. Believe me it is so hard for me to get up from a couch or desk and workout, I almost never feel like it and need to force myself to do it but I ALWAYS feel soooo good afterwards ☺
 
So, have you worked out today? 😉

Health

5 Possible reasons why you’re feeling tired

Do you feel tired all the time lately? 😴
You lack energy for anything?
It is quite normal in the autumn especially when the days are getting shorter and shorter but you can change it! ☺
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Here are 5 reasons why you may feel tired all the time:
➡️ Bad lifestyle – you don’t eat healthy food 🥦 (if you lack ideas for it check out my Healthy Food stories highlights! I share 1-2 healthy recipes in stories every week 😉), you don’t sleep enough (you should sleep 7-8h every night) 😴
➡️ You don’t drink enough water 💦 – you should drink 2-2,5l of water everyday (not liquids, water!). If you somehow forget to drink (some people do) there are plenty apps for that now that will remind you every hour to drink a glass of water 😅 just have some water nearby – e.g. I always have my Brita bottle (0,7l) standing next to me when I’m working and I’m reaching for it even subconciously now
➡️ You’re not moving 🏃‍♂️– physical activity is VERY important both for your body and for your mind! 🧠 I know it’s not best time now for some outside activity but you can still go for a walk to a forest or even work out inside! 😉 There’s plenty fitness programs online that you can watch and workout in front of TV – I workout with @chodakowskaewa and on my stationary bike 🚴‍♀️
➡️ You’re stressed – I am aware that those are very stressful times but try to stay calm 🧘🏼‍♀️. Stop watching news if that makes you anxious 🤯, take up yoga or meditation, write down your thoughts and questions that bother you or simply call a friend and tell what’s on your mind (you can always DM me! 😘)
➡️ You won’t let yourself relax – remember about rest! No matter how much work you’ve got, always plan some rest time too! I work A LOT both at my full time job and on my private projects but I always plan the work this way so I’d have an evening off to chill with my husband and at least 1 day a week completely off to recharge 🤗
 
Does some of the points above apply to you? Share in the comments!

P.s. BIG NEWS – There will be Smiley Advent Calendar on my Instagram with a special surprise everyday from Dec 1st to 24th!

Advent calendar announcement

Self-Love

SELF-LOVE: 5 Self-love Exercises That You Need To Practice. NOW

The situation in the world is more and more intense 😓 (and even more intense in Poland now as government keeps taking our rights, now e.g. with an abortion 😡), we are all more and more stressed (I know I am) so it is EVEN MORE IMPORTANT to take care of our mental health now, to be good to ourselves and to practice self-love 🙏
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What are the Benefits Of Practising Self Love Exercises?
By getting into the habit of practising a self-care routine you will:
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🔅 Nourish your body with healthy food and activities
🔅Put yourself first sometimes and learn to say ‘no’.
🔅Take a much-needed break from social media without feeling utterly guilty and wretched.
🔅Indulge without feeling guilty.
🔅Learn to recognise thoughts for what they are and not act upon them.
🔅Love and respect yourself more
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5 Self-love Exercises That You Need To Practice. NOW
➡️ # 1: Write 📝
Sit and write down everything that’s on your mind.
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➡️ # 2: Walk 🚶‍♂️🚶‍♀️
Pick some excluded, quiet place, put a warm jumper & face mask on and go for a walk.
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➡️ # 3: Make a Date With Yourself 💖
Watch some movie you love, read a good book, draw, paint, just spend some quality time with you and you only!
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➡️ # 4: Workout 💪
Working out is always good. It’s not only about health benefits but it is good for your mind too! Let it all go. Just let all your anger or frustration out – kickboxing is best for that! You’ll feel so much better!
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➡️ # 5: Don’t forget the small things 🎁
Get yourself something nice! Maybe buy some girly magazine to read about some totally trivial things? Or  go online shopping and get new pair of earing or some new book? Anything that will make you happy! 🤗

Remember to treat yourself well! 😘

Smiley Future

Smiley Future – Step 17

Today’s step is a bit long but it is SO important in everyday life ⚠️
How big impact does stress have on willpower? In order to answer that question I’ll tell you about „fight 👊 or flight ✈ response”. It is a physiological reaction when seeing danger that’s been protectin people for centuries from deadly threats.
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How does it work? 🤷🏼‍♀️ Let’s say you’ve noticed a venomous snake on your path. A part of your brain called amygdala reacts instantly and it prepares your body to fight or run away. The secretion of stress hormones increases, liver releases fats and sugars giving organism energy, lungs start to work faster to oxygenate body, the blood circulation accelerates (that’s why heart start to beat so fast!) to deliver needed substances to all cells. Basically whole organism is mobilizing for you to have best shot to survive 💪. In order not to delay your reactions the activity of the prefrontal cortex, so the part of your brain that is responsible for controlling impuleses, decreases ⬇️
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What does it mean? Stress physically decreases your ability to self-control ⚠️
Brain still works in the same way as if you were standing in front of a venomous snake and it starts fight or flight reaction. E.g. when you see an annoying e-mail from your boss 😉. That’s why it is so important to learn to deal with stress!
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Task for today divides into 3 parts:
1. Try relaxation. Lie down or sit down in a comfortable position 🧘🏼‍♀️, close your eyes, take deep breath and let your body loose muscle by muscle 🙏.
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2. Answer those questions:
· What do you think about stress and its affect on your life?
· How do you rate your stress level?
· Do  you think of the stress that you experience as bad stress 👎or good stress 👍?
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3. Watch short Ted talk with Kelly McGonigal „How to make stress your friend” – so good! 😍
Next week: Improve your willpower by breathing :::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Health · Self-evolving

5 ways to fight stress

Are you aware how big impact does stress have on your health both mental and physical? 😳
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Too much stress not only will obviously make your mood worse and make you powerless but in the long run it can affect your immune system, the state of your hair and skin, your digestive system and plenty more 🤯
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It will make you unhappy, less willing to work or follow your dreams. Not to sound too scary but it will make you miserable 😫
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So here’s 5 ways to fight stress. Whenever you feel stressed do one of those:
1. Workout 💪 – physical exhaustion will not only bring down your mental exhaustion and/or chaos in your head but after a good workout your organism will start producing endorphynes – hormones of happiness so you’ll feel much better 💪😊
2. Take a walk 🚶‍♂️– as I said in my yesterday’s psychological fact – brain secretes certain chemicals when you have trees and plants around you which boosts the brain thinking 🌳🌴🌲. This is a great way to deal with a stressful situation, just walk and think, find a solution
3. Write it down 📝– it is also scientifically proven that taking your thoughts „out of your brain” and writing them down makes you feel calmer, makes you  see the problem/stressful situation more clearly and it is easier to think of a solution 🧐
4. Clean 💧– another thing scientificcally proven that when you clean your apartment or take your trash out your brain does „self-cleanse” too and gets rid of the bad thoughts/emotions, puts your thoughts in the order and gets rid of the chaos inside your head, something like placing everything in its spot on a cupboard 😉
5. Take a nap 🛌 – sleep makes everything better. You rest both pchysically and mentally and you’ll be waking up with fresh mind ready to face the stressful situation 🤗

Be positive!

Overthinking

Do you know what’s 1st step to being unhappy? OVERTHINKING. That’s right. Half of the problems (or maybe even more) that you worry about DO NOT EVEN EXIST. Why do you stress out about some possible scenarios that MIGHT happen? They may not happen. People tend to exaggerate so many situations. Waking up at night stressed that you might lose your job. That you might be seriously ill cause you’ve been having this headache for some time now. That your boyfriend doesn’t love you anymore. Do you know that for a FACT or you’re just assuming? DO YOUR RESEARCH. Is your situation at work really endangered? Talk to your boss if he/she is sattisfied with your work. Maybe you can do something better? Do you feel bad, have headaches? Just do some blood tests, you’re probably just missing some vitamins, hormones or just sleep. Is your boyfriend not into you as he used to be? He’s not smiling when he sees you? Talk to him. It may not even be about you. Maybe he’s going through something, maybe there’s something wrong with his family. Or maybe he’s overthinking too, ha! Stop worrying about future. You’ll have enough time to worry and to stress out when something bad does happen (and it will from time to time, life can’t be just about good times). Believe me, it will save you 80% of stress.
So as we have new week, new plans, new opportunities, please promise me that you’ll try to worry less and don’t overthink. 😘