Wellness

  • Self-Care, Wellness

    How to Reduce Anxiety Naturally

    13 Ways to Reduce Anxiety Naturally

    After giving birth to my third child, I experienced anxiety for the first time. While many of my friends describe going through postpartum depression, I had a case of postpartum anxiety. I thought it would go away once we got past the infant stage, but it didn’t, and I guess I learned to live it over the years. Just before my child turned two, I realized that I was also dealing with Seasonal Affective Disorder, and that’s when I sought out therapy. I’ve been seeing an art therapist for over two years now, and I’ve been able to work on healing a lot of my past trauma as well as not having recurring SAD symptoms. I’ve learned a lot in that time, and she’s shared some handy tools with me to reduce my anxiety naturally. I wanted to share a few of these tools with those who deal with anxiety, high stress, or panic attacks. 

    Supplements 

    I’ve become serious about taking supplements over the last year. I used to be very wishy-washy about taking them, but I’ve discovered that they help me feel my best. Supplements I take daily to reduce anxiety are Ashwagandha, L-theanine, and Vitamin B-Complex. I’ve also read that gut health is essential for reducing anxiety, so I take Seed symbiotic. 

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    Meditation 

    In 2019, I became a big fan of meditating and started meditating daily and catching classes whenever I could look at meditation studios here in New York. The now-closed Inscape used to be my favorite, along with MNDFL, but I’ve tried many others. It is seriously nothing as incredible as a sound bath meditation. Since going to a studio isn’t possible for me, I listen to sound bath meditation sounds on Spotify while I meditate at home. You can also purchase your own singing bowls.

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    One thing a lot of people don’t tell you is that meditation can be challenging when you’re very anxious. On those days, I’ve found that mindful drawing meditations are the best way to calm myself, like I shared in this Instagram reel. If you don’t want to draw like me, you can get a few adult mindful coloring books like these. 

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    Box Breathing

    My therapist taught me to do box breathing, especially after dealing with panic attacks. Panic attacks can be scary, the first one I experienced was on the subway, and I was convinced I would stop breathing. I wasn’t sure what was happening, and I was scared, especially since I couldn’t get off the train, and we were in the tunnel under the East River. Here is a video with more information on box breathing and how to do it effectively. 

    Breathing Properly

    While we talk about breathing, I would say that it’s only during the pandemic that I’ve realized how shallow I breathe at times and that I don’t breathe properly. I have a level of self-awareness now where I’m continuously checking to ensure that I’m breathing correctly. I was breathing with my neck and shoulders for as long as I can remember, and I felt so good breathing accurately that I even joked that I had never taken a breath before. Check out this video on how we should be breathing. 

    Yoga 

    I am far from a yogi, I’m not very flexible, and I’ve done only beginner yoga, but I’ve found some beneficial videos for feeling anxious. I tend to carry stress within my body, so restorative yoga is helpful. 

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    Exercise 

    I’m trying to get myself back into a regular exercise routine, but as I’ve shared in the past, exercise is an effective way to reduce exercise. Please read this post about how exercise helped me with anxiety in the past. 

    Therapy

    I’m a firm believer that everyone needs therapy; over the last year, I’ve had experiences that I was able to process with my therapist, I’ve also been able to heal some of my past traumas. I would highly recommend therapy to anyone who needs it. 

    Journaling 

    My mental growth journey started when I began journaling almost ten years ago. It’s one of the best ways to organize my thoughts, do a brain dump and make sense of anything I am worried about. Whether you get a guided journal or you use a basic notebook, I think we should all have a journal. I also like doing a gratitude journal as well. As simple as it is, gratitude is a powerful antidote for anxiety.

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    Sleep

    I know you’re probably reading this late at night because you CAN’T sleep, not because you don’t WANT to sleep, so I would share a few things that help me when I can’t sleep. For one, get off your phone/screens, or if you can’t avoid them use blue light glasses like Dreamers. I’ve also found that laying quietly and doing visualizations or reading a book helps me to drift off as well. If you can, take a nap during the day or sleep in whenever you can. 

    Music

    Music really helps me reduce my anxiety! Since I was a kid, I’ve loved how music makes me feel, and I know I can always lean into music when I’m not feeling my best. I’ve found it helpful is making a few “happy” playlists on Spotify with my favorite songs. Soca and dancehall music specifically always makes me happy. 

    Diet

    I think we all notice when we eat something and feel terrible after. Some foods make us feel bloated or gassy, but sometimes they can make us feel nervous and cloud our ability to think clearly. Three years ago, I cut meat from my diet for one year. I didn’t feel great after eating it; at the time, I felt better when I ate plant-based foods, so I listened to my body. I was still breastfeeding, and I realized that when I stopped breastfeeding, I felt much different and craved meat again. Shortly after cutting off meat, I also cut coffee from my diet because it made me feel hyper and unable to focus on anything. Take note of how things make you feel. Even if they’re things you think you need daily, there is always a substitute. I replaced my daily cup of coffee with matcha, and it’s been all good since.

    Nature

    I need to do more of this during colder weather, but spending time in nature is very helpful when you’re anxious. Leaning into a tree can help you find some relief, and some people believe you can transfer negative feelings into the tree. There is also a practice called grounding. I learned about it for the first time in 2018 and found that it’s very effective in helping me feel better. You have to stand barefoot, so it’s not something you can do in the winter. There is an energetic exchange for sure. 

    Socializing

    I’m an introvert, so socializing isn’t something that I’m naturally drawn to, especially when I’m anxious, but I’ve found that done in a space where I feel safe and around people I trust is helpful. I think self-awareness is crucial here, though, because deciding to go to a party when you’re anxious might not be beneficial, but spending some time with just a few friends or family members can be.  

    I hope that these tips all help you reduce anxiety naturally. Try different tools, see if they work, and add them to your routine if they feel good for you. If you’re tried all of these and none of these work, don’t live in pain. Reach out to your healthcare provider and try to get help. While trying natural remedies is a great way to start, please seek them if you need medical help. 

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    Does Exercise help Anxiety? Here’s my Experience.

    Does Exercise help Anxiety? Here's my Experience.
  • Happiness, Lifestyle, Positive Thinking, Self-Care, Wellness

    Setting Healthy Boundaries

    It’s time for us to get better at setting healthy boundaries!

    I feel like I spent most of my thirties unlearning toxic habits and then learning to set healthy boundaries. It’s been challenging for me, but thanks to my therapist, I’m finally starting to notice my growth and how I’ve been showing up for myself by setting healthy boundaries and honoring them.

    Why is setting healthy boundaries so important?

    When I first started on my self-care journey, I realized that one of the main factors contributing to my stress was not having boundaries in place. I’ve been good at shutting people out or separating myself from them, but that was a toxic practice that would make me prematurely sever people from my life. Having relationships with people I love is important to me so I had to figure out how to set boundaries in those relationships.

    Setting boundaries forces me to have difficult conversations, share my feelings, and say no when something doesn’t work for me. It also helps me give people in my life to do the same and express what works for them. This even includes my children, who I encourage to set healthy boundaries too.

    Setting Healthy Boundaries
    Photo Credit: Adelaide Chantilly Photos

    Say what you mean and mean what you say!

    It’s hard to set boundaries when you don’t always speak your truth! I had a professor in grad school who always said, “Say what you mean, and mean what you say!” and he would follow that up with, “Most people don’t.” At the time, I understood what he meant, but until I started trying to establish my boundaries, I realize that this practice isn’t easy and most people really don’t. I found that people were happy when I didn’t establish boundaries with them but were quick to set their boundaries. This would cause me distress, but I’ve learned to express myself even when it feels weird so that I can be my full self.

    Boundaries on social media

    One of the things that I’ve realized over the years is that people are a bit more daring on social media than in real life. They will overstep your boundaries in ways that they would never in real life. Setting boundaries on social media for me includes unfollowing, blocking, deleting disrespectful comments, and letting people know I’m not seeking unsolicited advice (many people don’t understand the concept of venting), muting, or deleting the apps from my phones.

    Also, it’s important to keep your boundaries consistent in real life and online.

    Remember setting healthy boundaries will improve your life.

    Setting boundaries will be hard at times, especially with your loved ones but keep in mind that you will improve your life and overall happiness. Sometimes we have to do difficult things to get to live the way we desire.

    Healthy boundaries will make you a better mom, partner, friend and family member.

    Adanna Dill

    Also, don’t be one-sided! Encourage your friends and family to set boundaries too, so everyone will be happy.

    Make sure to follow me on Instagram for daily posts!

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    I’m a Black Woman in Art Therapy! Here’s My Experience

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  • Lifestyle, Motherhood, Self-Care, Sponsored, Wellness

    Switching to a Non-Toxic Brentwood Home Hybrid Latex Mattress Improved My Sleep

    Switching to Non-Toxic Brentwood Home Hybrid Latex Mattress Improved My Sleep!

    When was the last time you upgraded your mattress? For me, it was eight years ago. We’re intentional about taking good care of our mattresses, and we had invested in a good quality mattress, so I didn’t realize so much time had gone. As stressful as everything has been lately, my sleep hygiene was starting to suffer, and I knew that stepping up my wellness practices would be helpful. Sleep is the best self-care practice in our toolbox, but our sleep quality is directly tied to our mattress. We did a lot of research and eventually settled on the non-toxic Brentwood Hybrid Latex mattress. We’ve been sleeping on this luxury mattress for a few weeks now, and it’s definitely improved my sleep. Here’s my full experience. 

    Brentwood Home Hybrid Latex Mattress Honest Review

    BUYING A MATTRESS ONLINE AND THE SHIPPING PROCESS.

    It’s a bit more challenging to go into stores in the middle of a pandemic to lay on different mattresses to find a good fit as we did when we bought our previous mattresses. 

    However, the perk of shopping online is that we could read a lot of reviews and learn more about the mattress before making a selection. Once we selected the Brentwood Home Hybrid Latex Mattress, we felt confident that we wouldn’t have to deal with buyer’s remorse because of their one-year trial policy that lets you return the mattress if it’s not a fit for you. 

    Our mattress arrived about a week after it was shipped, and it was vacuumed sealed in a box. The delivery man left the box outside of our door, and I tried to bring it in myself while my husband was at work, and it was just too heavy. I didn’t realize it then, but our king-sized mattress weighs 120 pounds, so it was much easier for us to move it together. 

    Once we opened up the box and cut the packaging, the mattress quickly opens up, which my kids enjoyed watching. I would recommend that you do this in your bedroom as it was more challenging to move the mattress once it opens out. 

    OFF-GASSING OR SMELLS.

    Since the Brentwood Home Hybrid Latex mattress is non-toxic, it doesn’t off-gas the way traditional mattresses are treated with chemicals usually do, so there is no need to worry about harmful fumes. That said, our mattress did have a smell for about two hours after removing it from the box, but it was entirely gone by bedtime. 

    SLEEPING ON THE BRENTWOOD HOME HYBRID LATEX MATTRESS. 

    Okay, so here’s the tea on how my Brentwood Home Hybrid Latex Mattress improved my sleep. 

    Like most parents, we’re usually tired with achy bodies from work and caring for kids by the time we get into bed at night. I wanted a mattress that supported my body and yet felt comfortable but not too soft, so I settled on the medium mattress. 

    Thanks to the use of Brentwood’s Zoned Latex Foam, I got exactly what I wanted. The mattress is designed to reduce pressure points around your shoulders and hips and support the spine, making sleeping much more comfortable for us. I think this feature helped improve my sleep as I feel much better rested when I wake up in the morning. 

    This mattress also has 975 coils, which helps the memory foam to contour to your body. 

    Another feature that’s perfect for us as a couple is motion isolation. Thanks to this mattress’s design, we’re not roused out of our sleep whenever one of us moves or gets in or out of bed. I usually don’t even know when my husband gets up. 

    WHY WE SPECIFICALLY WANTED A NON-TOXIC MATTRESS. 

    You’re probably wondering why switching to a non-toxic mattress was so important to us. Well, during my last pregnancy, I did a lot of research before getting man organic crib mattress, and I learned that most traditional mattresses have chemicals like phthalates, formaldehyde, VOC, or even dyes. 

    I don’t want to sleep on a mattress that can be harmful to my body, especially after transitioning to safer products in our home. 

    We spend a significant portion of our life sleeping, and I believe mattresses might be the most overlooked yet important wellness product that can impact your overall quality of life and wellness. 

    If you’re like me, you’re probably wondering what materials are used to make these non-toxic mattresses. The Brentwood Home Latex Hybrid mattress is made with both 100% certified organic cotton and natural latex. There are also non-toxic alternative materials used in this mattress like a 100% recycled denim base layer, 100% natural plush wool instead of chemical fire retardants, and durable outer panels made from REPREVE®, a fabric that repurposes plastic water bottles.

    Anyway, I hope that this review was helpful! The non-toxic Brentwood Home Hybrid Latex mattress is available in all sizes to get them for your entire family. I’m happy to sleep better during this pandemic and feel good to be using a mattress made in the United States. 

    Remember, you have a one-year guarantee, so if your sleep doesn’t improve as mine did, you can return it at any time during that one year free and get all of your money back. 

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    13 Ways to Improve Your Wellness Routine as a Working Mom

    https://adannadill.com/13-ways-to-improve-your-wellness-routine-as-a-working-mom/
  • Wellness

    How to Find a Good Family Dentist

    How to Find a Good Family Dentist!

    This post on how to find a good family dentist is in partnership with Stephen J. Palluotto, Dentistry! As always, all opinions are my own.

    Staying on top of my oral health has always been important to me. Of course, when I became a mom, that naturally extended to my kids. It’s easy to lose track of dentist visits and find a good family dentist, so I wanted to share a few tips for finding one for your family.

    Do your Research.

    We love our dentist, and I found him by researching online for a good family dentist in our area. I read lots and lots of reviews until I found one that sounded like a good fit for our family.

    Ask around.

    There is no better way to get a good idea of if the dentist would be right for your family than by asking around. You can ask other parents, friends and family members to share their experiences with a dentist you’re considering.

    Look for a dentist who offers services you need.

    Do you want an essential cleaning, or are you looking to get dental surgery or other services? If you need specific procedures done, you will have to find a dentist who can offer those services.

    Determine if they accept your insurance.

    This should be your first question when you contact a new dentist to ensure that you will have your insurance coverage. Also, I’ve found that some dental offices may take my insurance for adult dental care but not pediatric dental care, so be sure to ask. If they do not, find out if they offer and financing options through third party companies.

    I hope these tips are helpful and you’re able to find a good family dentist that you’re happy with.

  • Motherhood, Self-Care, Wellness

    I’m a Black Woman in Art Therapy for 8 Months! Here’s My Experience

    I’m a Black Woman in Art Therapy for 8 Months! Here’s My Experience and how it’s helping my personal growth and healing journey.

    Did you know that July is Minority Mental Health Month? I advocate wellness and mental hygiene for everyone, especially Black women and Black mothers. I believe it’s essential that we share more of our stories about our mental health journey and mental hygiene routines to remove the stigma in our community. There are many proactive ways we can practice mental hygiene, and one of them is seeking therapy. 

    I’m a Black Woman in Art Therapy for 8 Months! Here’s My Experience…

    My first time seeking therapy was in college shortly after a traumatic life-altering experience. At the time, I believed I was so strong and resilient that I didn’t notice the effects that experience had on my mental health until I went to therapy. It helped me heal, and since then, I’ve bravely sought out therapy whenever I needed to.

    Last fall, I was hit with Seasonal Affected Disorder (SAD) in the worst way after two winters of thriving. I couldn’t do any of the basic things I needed to or enjoyed doing. It was a dark time for me, so I decided to see a therapist. I was in such a difficult place the therapist recommended I see her twice a week. As she got to know me a little better, she suggested that I switch to art therapy. That was last November, and I’ve met with my art therapist every week since. Since March, we’ve had to do virtual sessions, but it’s been one of the most healing experiences I’ve had outside of sound meditation (that’s for another day). If you’re considering art therapy, here are a few ways it has helped me heal and grow as a person:

    Three ways I’ve been able to heal and grow as a Black woman in art therapy:

    I’ve been able to build my mental health toolkit.

    Almost every session, my art therapist and I do an exercise that I can later add to my mental health toolkit. This is major because these are practices I can incorporate into my life when dealing with life challenges or struggling mentally. I can do an appropriate exercise from that toolkit. It’s also helped me as a mother because I’m able to pass those tools on to my kids when they’re struggling with anxiety or having a stressful day.

    It’s helped me to recognize my healing powers.

    As a child, I did art constantly, and I didn’t realize it then, but that’s how I healed myself of some of the trauma I experienced.

    You can talk, or you can do creative healing.

    Most of us aren’t raised to share our personal business; we have secrets. I had to hold to carry secrets since my childhood, especially on a small island, so it’s still difficult for me to talk to a therapist about certain things. When I cannot speak about something, in art therapy, we explore them creatively.

    I’ve come a long way in the last eight months. I’ve gained a deeper understanding of myself and learned a lot of perspective on how I can improve myself.

    I’ve shared my experience both when I first started art therapy and updates in my Instagram stories. Last week I asked for questions, so here are the answers:

    Answers to Instagram Questions about my experience as a Black woman in art therapy.

    How do you find an art therapist?

    My therapist was a referral, but you can find one on the American Art Therapist Association website.

    Is your art therapist Black?

    No, my art therapist isn’t Black, but she is an ally and culturally sensitive. You can find a Black therapist on Therapy for Black Girls or by searching the Psychology Today database where there are photos of all the therapists so you can find one you think you would feel comfortable seeing. Just keep in mind that any therapist you choose regardless of race, do a few feel-out sessions to see if you’re comfortable with them. You will know when you find the right one.

    How much does art therapy cost?

    My health insurance covers the cost of therapy and art therapy. You can check your insurance website or call your provider to see if it is covered. You can also call art therapists to find out their rates to see who fits your budget or if money is tight, try to find one with a sliding scale. Whatever you do, please don’t let money stop you.

    Would art therapy be helpful for those of us with no creative ability?

    Yes, I believe art therapy would be helpful for everyone regardless of how talented or creative we view ourselves. In my art therapy sessions, we’ve done activities like writing, working with objects, improv, games, grounding, vision board building, to name a few. I think more than anything; you will need to be open to trying different types of self-expression.

    Do art therapist talk with you too or only do art?

    Yes, you will definitely want to ensure that you’re seeing a licensed art therapist. They are trained psychotherapists, so they work with you through talking and creative expression, not just one.

    Could an art therapist prescribe medicine?

    I’ve never been prescribed medicine for mental health disorders, but I believe you would have to go to a psychiatrist for an evaluation to get a prescription if necessary. When I first started seeing my therapist, she recommended that I do a physical health exam with my primary doctor to ensure I didn’t have any hormonal issues that triggered mental health issues, so be sure to do that as well to rule out any possibilities.

    How long are your sessions?

    Each session lasts 50 minutes; it doesn’t go by as fast as therapy, I guess, because we sometimes do a few projects during this time.

    What practices do you have to help counter triggers of anxiety?

    Thanks to my treatment with my art therapist, I rarely have anxiety attacks now (although I had a bad one last month). The critical things for me have been establishing a wellness morning routine, so I start my day off with the right mindset, meditating, journaling, and setting boundaries with people in my life (the hardest one).

    Are you going to have Seasonal Affected Disorder again in the fall?
    I think I have it and didn’t know the name for it.

    Honestly, I don’t know if I will, but I hope not. I’ve dealt with it on and off since I first moved to New York City during the darker months. Some years I’m fine like the last previous years, so I’ll have to wait and see.

    If you think you have SAD, I would recommend that you try to find treatment through therapy of try light therapy.

    I hope you found this post informative! Please take care of yourself, hydrate, and get therapy if you need it.