WHAT WE FOUND

BY: HANNAH ANDERSSON In the pursuit of personal and professional growth, our journey often leads us to confront tasks that challenge us and test our limits. Yet, it is within the crucible of discomfort that our true potential emerges, fueled by the fire of determination and resilience. Embracing the discomfort of difficult tasks is not merely a test of endurance; it is a transformative journey that fortifies our willpower and propels us towards greater heights of achievement. A difficult task encompasses any endeavor that stretches our abilities, demands sustained effort, and requires us to venture beyond our comfort zones. It may involve confronting fears, overcoming obstacles, or navigating uncertainty. From tackling daunting projects at work to embarking on personal challenges that push our boundaries, difficult tasks are opportunities for growth and self-discovery. Engaging in tasks or activities that we may not initially want to do can significantly bolster our willpower and enhance our ability to exert cognitive control. This process, known as the "activation of the anterior midcingulate cortex (aMCC)," is pivotal in strengthening our resolve and resilience. At the heart of this phenomenon lies the principle of cognitive flexibility—the capacity to adapt our thoughts and behaviours in response to changing circumstances. By willingly confronting tasks outside our comfort zones, we challenge ourselves to overcome resistance and embrace new experiences, thereby expanding our cognitive repertoire. Consider the analogy of physical exercise: just as lifting weights builds muscle strength, tackling challenging tasks builds mental fortitude. Each instance of pushing through discomfort or resistance strengthens the neural circuits associated with self-control and decision-making, gradually enhancing our capacity for disciplined action. Moreover, the activation of the anterior midcingulate cortex, a key region of the brain implicated in cognitive control, plays a crucial role in regulating attention, emotions, and decision-making processes. When we confront tasks that demand sustained effort and focus, the aMCC is mobilized, coordinating our cognitive resources to overcome obstacles and achieve our goals. Embracing discomfort also fosters psychological growth and resilience. By confronting challenges head-on, we cultivate a growth mindset—one that thrives on learning and adaptation. Each small victory over procrastination or avoidance reaffirms our belief in our ability to overcome obstacles, empowering us to tackle even greater challenges in the future. Furthermore, the act of prioritizing long-term goals over immediate gratification strengthens our capacity for delayed gratification—a hallmark of self-discipline and willpower. As we develop the habit of choosing discomfort in service of our aspirations, we cultivate a sense of agency and autonomy over our lives, fostering a deeper sense of fulfillment and purpose. In essence, embracing discomfort as a catalyst for growth and self-improvement is a powerful strategy for enhancing willpower and cognitive control. By challenging ourselves to step outside our comfort zones and confront adversity with courage and determination, we unlock our full potential and cultivate the resilience needed to thrive in an ever-changing world. This video with Andrew Huberman explains it as well.

BY: HANNAH ANDERSSON Ashwagandha, also known as Withania somnifera, is an ancient herb that has been used for centuries in traditional Ayurvedic medicine to promote overall health and well-being. In recent years, scientific research has increasingly validated its medicinal properties, shedding light on the numerous health benefits it offers. From reducing stress and anxiety to enhancing cognitive function and boosting immunity, Ashwagandha has emerged as a powerful adaptogen with a wide range of therapeutic effects. Source : Pinterest Stress Reduction and Anxiety Management: One of the most well-known benefits of Ashwagandha is its ability to reduce stress and anxiety levels. Several studies have demonstrated that Ashwagandha extract can significantly lower cortisol levels, the primary stress hormone in the body. By modulating the body's stress response system, Ashwagandha helps promote a sense of calm and relaxation, thereby reducing anxiety and improving overall mental well-being. Improved Cognitive Function: Ashwagandha has also been shown to support cognitive function and enhance memory and concentration. Research suggests that Ashwagandha extract may protect against neurodegenerative diseases by reducing oxidative stress and inflammation in the brain. Additionally, it may promote the formation of new neural connections, leading to improved cognitive performance and mental clarity. Enhanced Immune Function: The immune-boosting properties of Ashwagandha have been widely studied and documented. Ashwagandha extract contains potent antioxidants and immune-modulating compounds that help strengthen the body's natural defense mechanisms. By enhancing the activity of immune cells and reducing inflammation, Ashwagandha supports overall immune function and helps protect against infections and illnesses. Anti-Inflammatory Effects: Chronic inflammation is linked to a wide range of health conditions, including heart disease, diabetes, and autoimmune disorders. Ashwagandha possesses powerful anti-inflammatory properties that help reduce inflammation throughout the body. Studies have shown that Ashwagandha extract can inhibit the production of pro-inflammatory cytokines and enzymes, thereby alleviating inflammation and its associated symptoms. Hormonal Balance: Ashwagandha has been traditionally used to support hormonal balance in both men and women. Research indicates that Ashwagandha extract may help regulate cortisol levels, optimize thyroid function, and balance reproductive hormones. This makes it particularly beneficial for individuals dealing with stress-related hormonal imbalances, adrenal fatigue, and fertility issues. Enhanced Physical Performance: Athletes and fitness enthusiasts may also benefit from Ashwagandha supplementation due to its potential to enhance physical performance and endurance. Studies have shown that Ashwagandha extract can improve strength, stamina, and muscle recovery, making it a valuable supplement for individuals looking to optimize their athletic performance. In conclusion, Ashwagandha is a versatile herb with a wide range of scientifically proven health benefits. From reducing stress and anxiety to enhancing cognitive function, boosting immunity, and promoting overall well-being, Ashwagandha offers valuable support for both physical and mental health. As always, it's important to consult with a healthcare professional before incorporating any new supplement into your routine, especially if you have underlying health conditions or are taking medication.

BY: ALVA POLETTI Picture a life without the modern convenience of a refrigerator, or imagine an era where massive blocks of ice were indispensable for maintaining the cooling cabinet at an optimal temperature. I can't help but marvel at the indispensable role this magical appliance plays in my daily routine, haha, preserving my food's freshness and ensuring my beverages remain refreshingly cool. Hahah, I certainly didn’t think I'd find myself composing a love letter to a kitchen appliance when I woke up this morning, yet, here I am so we’re going with it! However, I recently came across a video with Cardiologist Dr. Umair Jangda that made me question everything I though I knew (I might be exaggerating juuust a tad, but then again no, I was seriously shockeddd!) In this video, Dr. Jangda shed light on certain foods that should never find their way into the fridge, as they undergo a toxic (!!) transformation in its cool, moist environment. Continue reading to find out which foods you should avoid refrigerating. Source: Cap Beauty Onions Often, alongside garlic, onions mistakenly find themselves relegated by unknowing consumers like my (previous) self. Whether they are whole or divided in two, onions possess a remarkable ability to attract bacteria from their surroundings. In the video Dr. Jangda even revealed a household remedy: during illness, placing a slice of onion in a room helps combat unhealthy bacteria. Thus, despite the absence of visible mold, onions absorb and harbour bacteria within the fridge. Peeled Garlic As a water-rich crop, garlic tend to absorb moisture within the refrigerator, rendering it a breeding ground for mold. Consuming mold-infested garlic can trigger respiratory symptoms. Furthermore, the formation of mycotoxins, associated with late-stage mold, has been linked to carcinogenic effects. Dr. Jangda advocates for storing garlic in dry pantry conditions, mitigating the risk of mold. Cooked Rice "[...] rice is one of the ingredients that catches mold the fastest.” Dr. Jangda says and advises a strict time limit of no more than 24 hours if refrigeration is necessary. Alternatively, opt for dry, shaded storage outside the fridge, or better yet, refrain from cooking excessive quantities in advance. For those seeking a nutritious, long-lasting carbohydrate source that actually becomes healthier when cooled, consider potatoes instead. Ginger While fresh ginger has a lot of health benefits, irefrigeration can compromise its good properties. Dr. Jangda elucidates how the refrigerator's cool, damp environment fosters mold growth on fresh ginger, potentially rendering it toxic upon ingestion. Instead, store ginger in a dry, well-ventilated space, thus ensuring its longevity and nutritional value. Now, I can for sure say I'll be spending my evening cleaning out the fridge, how about you? Over n' out, peeps!

BY: ALVA POLETTI We all know that drinking water is crucial for our physical well-being and that it has also become somewhat of a trend in recent years. Yet, determining the right amount to drink, when to drink it, and how much, still seems to be up for debate. So, how much water should one actually drink? I made it my mission to unravel the mysteries surrounding water intake, seeking a simple answer or even better –– a universal equation. And I must say, I’ve done pretty good. Now, without further a do, let's dive into (see what I did there ;)) the research and tackle the burning question of optimal water consumption. Source: @haileybieber First and foremost, let's explore why water is so vital to our health. In essence, besides maintaining proper hydration levels, water regulates body temperature, aids digestion, flushes out toxins, lubricates joints, boosts energy levels, hydrates the skin, supports cognitive function, aids in weight management, and enhances physical performance. Phew! That's quite the list, but I think it underscores just how essential water is for our overall well-being. But is there such a thing as too much water? The answer is both yes and no. While there's technically no limit to the amount of water you can consume in a day, there is a critical threshold when it comes to how much you should drink within a 15-20 minute window. Consuming two or more liters of water in such a short timeframe can be dangerous, potentially leading to water poisoning, as the excessive fluid intake can cause brain swelling. Now, while numerous scientists and researchers offer their perspectives on daily water intake, there's no one-size-fits-all answer. Like many aspects of health, it's highly individualized. However, I found that there's a general consensus that staying adequately hydrated throughout the day is crucial. A rule of thumb is to aim for 8 oz (≈240 ml) of water every hour for the first 10 waking hours, totaling approximately 2.3 liters. Then, for the remainder of the day, aim for 5 oz (≈150 ml) per hour. This recommendation applies regardless of physical activity or environmental temperature, meaning it's relevant even when lounging in bed in an air-conditioned room. For those curious about hydration during exercise, there's a handy formula provided by Andrew Huberman and Dr. Andy Galpin called the Galpin Equation: bodyweight in lbs / 30 = the number of oz of fluid to ingest every 15-20 minutes while exercising Alternatively, if you're using the metric system: bodyweight in kg * 2 = the number of ml of fluid to ingest every 15-20 minutes while exercising It's worth noting that you don't need to strictly adhere to sipping water every 15-20 minutes for optimal hydration. The formula serves as a helpful guideline, rather than a rigid rule, offering direction on maintaining effective hydration levels during physical activity. I hope this article was helpful in navigating and narrowing down all the information that can be found on the internet. Over n' out, peeps!

BY: HANNAH ANDERSSON As I navigate life with its trials and tribulations I have come to understand that I need to start recognising the power and wisdom in failure. Rather than allowing it to become a fear that sets me back from keep on trying, I try to reframe my perspective and view failures or things not going as hoped as a powerful teacher. I decided to study failure more and expand my understanding of what happens when we have a fear of failure. And how we can overcome it and use it as powerful fuel on our journey. Here are some of my findings and perspectives on the topic of fear. Image : Inner Growth Collective Fear of failure is a deeply ingrained aspect of human psychology, stemming from a combination of social, cultural, and personal factors. Understanding why we are afraid of failure can shed light on the underlying reasons behind this common fear: Social Expectations: Society often places a high value on success and achievement, associating failure with inadequacy or incompetence. From a young age, we are conditioned to strive for perfection and fear the consequences of falling short of expectations set by others. Self-Esteem and Identity: Failure can be perceived as a threat to our self-esteem and identity. When we fail at something, we may internalize the experience as evidence of our worthlessness or incompetence, leading to feelings of shame, embarrassment, and self-doubt. Fear of Judgment: We fear the judgment and criticism of others that may accompany failure. The prospect of being ridiculed, rejected, or ostracized by peers and colleagues can evoke feelings of anxiety and apprehension, prompting us to avoid taking risks or pursuing our goals. Loss Aversion: Humans are naturally averse to loss and tend to prioritize avoiding losses over potential gains. Failure represents a loss of time, effort, resources, and reputation, leading us to perceive it as a threat to our well-being and security. Perfectionism: Perfectionism is a double-edged sword—it drives us to excel and achieve high standards, but it also sets unrealistic expectations and fosters a fear of failure. The fear of making mistakes or falling short of perfection can paralyze us and prevent us from taking action. Uncertainty and Unknown Outcomes: Failure often entails uncertainty and unpredictability about the future. The fear of the unknown can trigger anxiety and apprehension, causing us to avoid situations where failure is a possibility, even if they offer opportunities for growth and learning. Conditioning and Past Experiences: Past experiences of failure or rejection can shape our beliefs and attitudes toward failure. Negative experiences may reinforce the belief that failure is inevitable or insurmountable, further intensifying our fear and avoidance of failure in the future. Image : Inner Growth Collective Despite these fears, it's important to recognize that failure is an inherent part of the human experience—a natural and inevitable aspect of growth, learning, and self-discovery. By reframing failure as a valuable opportunity for learning, resilience, and personal development, we can overcome our fear and embrace failure as a stepping stone toward success and fulfillment. So what if we embraced failure as a powerful teacher—one that guides us toward our fullest potential and deepest wisdom? Failure, when viewed through the lens of positivity and growth, becomes a transformative force—an opportunity for learning, self-discovery, and personal evolution. Here's how we can shift our perspective on failure and harness its potential for positive change: Embrace the Growth Mindset: Cultivate a growth mindset—a belief that intelligence, abilities, and talents can be developed through dedication and effort. Instead of viewing failure as evidence of inherent limitations, see it as a natural part of the learning process—an opportunity to grow, adapt, and improve. Extract Lessons from Failure: Every failure carries valuable lessons and insights that can guide us toward success. Take time to reflect on your failures and identify the lessons they offer. What went wrong? What could you have done differently? How can you apply these lessons to future endeavors? Celebrate Effort and Progress: Shift your focus from outcomes to efforts and progress. Celebrate the courage and resilience it takes to pursue your goals, regardless of the outcome. Recognize that setbacks and failures are an integral part of the journey toward success, and each step forward, no matter how small, is a victory in itself. Redefine Success: Challenge societal notions of success and redefine what it means to achieve. Instead of measuring success solely by external achievements or accolades, consider success as the continuous pursuit of personal growth, fulfillment, and authenticity. Embrace the journey, with its twists and turns, as part of the beauty of the human experience. Cultivate Resilience and Perseverance: Resilience is the ability to bounce back from adversity, setbacks, and failures. Cultivate resilience by nurturing a sense of optimism, self-belief, and perseverance in the face of challenges. Remember that every failure is a temporary setback—a detour on the road to success. Practice Self-Compassion: Be gentle with yourself in times of failure. Practice self-compassion by treating yourself with kindness, understanding, and acceptance. Acknowledge your efforts and courage, and remind yourself that failure does not define your worth or potential. Foster a Supportive Environment: Surround yourself with supportive individuals who uplift and encourage you, even in times of failure. Seek guidance, mentorship, and inspiration from those who have faced similar challenges and emerged stronger and wiser. Image : Inner Growth Collective In conclusion, failure is not the opposite of success—it is an integral part of the journey toward success. By embracing failure with a positive mindset, extracting lessons from setbacks, and cultivating resilience and perseverance, we can transform failure into a powerful catalyst for growth, learning, and personal fulfillment. So, dare to fail, dare to learn, and dare to grow— for in the face of failure lies the seed of greatness.

BY: HANNAH ANDERSSON When the pain of staying the same exceeds the pain of change, it often triggers a psychological phenomenon known as the "tipping point" or the "motivation for change." This pivotal moment occurs when we reach a threshold where the discomfort or dissatisfaction with our current situation becomes intolerable, compelling us to seek alternative solutions or make significant changes in our lives. Psychologically, several factors come into play when the pain of staying the same surpasses the pain of change: Cognitive Dissonance: Cognitive dissonance occurs when there is a discrepancy between our beliefs, attitudes, and behaviours. When we recognize that our current situation contradicts their desired goals, values, or aspirations, it creates a sense of psychological discomfort or tension. This discrepancy motivates us to seek alignment between our beliefs and behaviours, often leading to a desire for change. Emotional Discomfort: Emotional discomfort arises when we experience negative emotions such as frustration, dissatisfaction, or unhappiness with our current circumstances. As these emotions intensify, we become increasingly motivated to seek relief and pursue alternative paths that offer greater fulfillment or satisfaction. Desire for Growth and Fulfillment: Human beings are inherently driven by a desire for growth, self-improvement, and fulfillment. When we recognize that our current situation limits our potential or inhibits our personal growth, we become motivated to explore new opportunities, challenge themselves, and expand their horizons. Perception of Control: The perception of control plays a crucial role in motivating change. When we believe that we have the power to influence our circumstances and create positive outcomes, we are more likely to take proactive steps toward change. As we regain a sense of agency and control over our lives, we become empowered to embrace change and navigate challenges more effectively. Shift in Priorities and Values: As we evolve and mature, our priorities, values, and life goals may undergo significant changes. When the pain of staying the same begins to conflict with our evolving priorities and values, we are compelled to reevaluate our choices, make adjustments, and pursue paths that align more closely with our authentic selves. In summary, when the pain of staying the same exceeds the pain of change, we experience a psychological shift that motivates us to seek alternative solutions, embrace new opportunities, and pursue paths that lead to greater fulfillment, growth, and well-being. This tipping point marks the beginning of a transformative journey toward self-discovery, empowerment, and personal evolution. So remember, it's a natural process and journey of life for most human beings to experience this. Old ways, won't open new, doors. So grow through what you go through, and remember that growing might feel like breaking at first. <3

BY: HANNAH ANDERSSON In our journey towards holistic well-being, nurturing the mind is just as crucial as caring for the body. Similar to how we regulate our physical diet to maintain optimal health, cultivating a healthy mental diet involves both internal mindfulness and external awareness of what we consume. Source: Pinterest Internal Mental Diet: At the core of a healthy mental diet lies the practice of internal mindfulness—being conscious of the thoughts, beliefs, and attitudes that permeate our inner landscape. Just as the food we eat impacts our physical health, the thoughts we entertain shape our mental and emotional well-being. Positive Affirmations: Start your day with positive affirmations that affirm your worth, capabilities, and potential. Repeat affirmations such as "I am worthy of love and respect" or "I trust in my ability to overcome challenges" to cultivate a positive mindset. Gratitude Practice: Foster a mindset of gratitude by reflecting on the things you're thankful for each day. Whether it's a beautiful sunrise, a kind gesture from a friend, or the simple joys of life, practicing gratitude helps shift your focus from lack to abundance. Mindfulness Meditation: Incorporate mindfulness meditation into your daily routine to observe your thoughts and emotions without judgment. By cultivating awareness of your inner landscape, you can choose to let go of negative or unhelpful thoughts and embrace a sense of inner peace and clarity. Self-Compassion: Treat yourself with kindness and compassion, especially during difficult times. Acknowledge your struggles and imperfections without judgment, and remind yourself that it's okay to be human and make mistakes. External Consumption: In addition to internal mindfulness, it's essential to be mindful of the external influences and content we consume on a daily basis. From media and social interactions to books and online content, the information we expose ourselves to can significantly impact our mental and emotional well-being. Media Consumption: Be selective about the media you consume, including news, social media, and entertainment. Choose sources that provide credible and balanced information while limiting exposure to negative news and content. Social Interactions: Surround yourself with positive and supportive individuals who uplift and inspire you. Limit time spent with people who drain your energy or perpetuate negativity. Books and Literature: Select reading material that stimulates your mind, promotes personal growth, and nourishes your soul. Whether it's self-help books, literature, or poetry, choose content that enriches your intellect and uplifts your spirit. Online Content: Curate your digital consumption mindfully by following accounts and websites that share valuable insights and promote positivity. Unfollow or mute accounts that spread negativity or promote unhealthy ideals. By integrating both internal mindfulness and external awareness into our daily lives, we can cultivate a healthy mental diet that nourishes our minds, uplifts our spirits, and fosters a sense of well-being and fulfillment. Just as we nourish our bodies with nutritious foods, let us nourish our minds with wholesome thoughts, uplifting content, and meaningful interactions, creating a foundation for a vibrant and balanced life.

Collagen is a vital protein found throughout the body, playing a crucial role in the health and integrity of various tissues, including skin, hair, nails, bones, joints, muscles, tendons, and ligaments. While the body naturally produces collagen, its production tends to decline with age, leading to visible signs of aging, joint stiffness, and reduced skin elasticity. Source : @christinanadin Supplementing with collagen can offer several important benefits: Supports Skin Health: Collagen is a key component of the skin's structure, providing firmness, elasticity, and hydration. As we age, collagen production decreases, leading to the formation of wrinkles, sagging skin, and fine lines. Supplementing with collagen can help improve skin elasticity, reduce the appearance of wrinkles, and promote a more youthful complexion. Promotes Joint Health: Collagen is a major component of cartilage, the connective tissue that cushions and protects joints. As collagen levels decline, joint stiffness, pain, and inflammation may occur, leading to conditions such as osteoarthritis. Taking collagen supplements can help support joint health, improve mobility, and reduce discomfort associated with joint conditions. Strengthens Hair and Nails: Collagen provides structural support to hair follicles and nail beds, promoting strength, resilience, and growth. Supplementing with collagen can help improve the overall health and appearance of hair and nails, reducing brittleness, breakage, and split ends. Supports Bone Health: Collagen contributes to the structure and density of bones, providing strength and stability. As collagen levels decline, bone density may decrease, increasing the risk of fractures and osteoporosis. Collagen supplements can help support bone health, enhance bone density, and reduce the risk of fractures, especially in postmenopausal women. Aids Digestive Health: Collagen is a key component of the gut lining, supporting digestive function and integrity. Supplementing with collagen can help repair and maintain the mucosal lining of the digestive tract, reducing inflammation, improving nutrient absorption, and supporting overall gut health. Overall, collagen supplements can play a valuable role in promoting overall health and well-being, particularly as we age. Shop collagen HERE! use code Hannah20 for 20% off <3

BY: HANNAH ANDERSSON Imagine a life where you navigate challenges with grace, honour your own worth, and cultivate a deep sense of inner peace amidst the storms of life. Stoicism might just be that transformative journey —a philosophy that transcends time and speaks to the deepest yearnings of the human spirit. Join me as we take a look at the secrets of Stoicism and embark on a journey of self-discovery, self-respect, and profound personal growth. Source: Pinterest Thanks to Youtube's algorithm I came in contact with THIS video that sparked my curiosity. There was something about the AI voice, the visuals and the message they communicated that resonated so deeply and profoundly with me. It felt like listening to the wisdom of a late late late grandfather. Not that I have ever experienced a conversation with a wise old man, but these videos captured my attention and my interest for Stoicism was born. Let's take a closer look at some of the principles of Stoicism. The ancient philosophy of Stoicism stands as a beacon of wisdom—a timeless guide for navigating life's challenges with courage, resilience, and inner peace. Rooted in the teachings of Greek and Roman philosophers such as Epictetus, Seneca, and Marcus Aurelius, Stoicism offers practical principles that empower individuals to cultivate a life of virtue, fulfillment, and self-care. At its core, Stoicism teaches us to focus on what is within our control and let go of what is not. It invites us to embrace the inherent impermanence of life and find strength in the face of adversity. In essence, Stoicism is not just a philosophy—it's a way of life—a transformative journey toward self-empowerment and self-mastery. So how can we introduce the teachings of Stoicism into our everyday lives for self-care and fullfillment? Practice Mindfulness and Acceptance: Start by cultivating mindfulness and acceptance in your daily life. Take a moment to pause, breathe, and center yourself amidst the chaos of the world. Accept the present moment as it is, without judgment or resistance. Remember, the only moment we truly have is now. Focus on Virtue and Moral Integrity: Embrace the virtues espoused by Stoicism—wisdom, courage, justice, and temperance. Strive to align your actions with these virtues in your interactions with others and in your own personal conduct. Cultivate moral integrity and live with authenticity and honor. Develop Resilience in the Face of Adversity: Life is full of challenges and setbacks, but it is our response to them that truly matters. Cultivate resilience by reframing obstacles as opportunities for growth and learning. Embrace the Stoic concept of amor fati—loving your fate—and find meaning and purpose in every experience, no matter how difficult. Practice Detachment from External Outcomes: Release attachment to external outcomes and focus instead on the process and journey. Understand that happiness and fulfillment come from within, not from external circumstances. Detach from fleeting desires and find contentment in the present moment. Embrace Gratitude and Perspective: Cultivate a mindset of gratitude and perspective. Take time each day to reflect on the blessings in your life, no matter how small. Remember that every challenge is an opportunity for growth, and every setback is a chance to learn and evolve. Incorporating the teachings of Stoicism into your daily life is not always easy, but the rewards are profound. By embracing Stoic principles of mindfulness, virtue, resilience, detachment, and gratitude, you can cultivate a life of self-empowerment, fulfillment, and inner peace. Source: Pinterest One of the most profound lessons Stoicism has taught me is the importance of setting boundaries—both with others and with myself. By recognizing, respecting and uphold my own limits with honour, I've learned to prioritize my mental and emotional well-being, safeguarding my inner peace and integrity in the face of external pressures and expectations. Stoicism has also taught me the value of self-respect and self-worth. Through daily practices of mindfulness and self-reflection, I've come to recognize my inherent value as a human being, worthy of love, respect, and care. By honouring my own worth, I've cultivated a deeper sense of self-compassion and self-acceptance, freeing myself from painful self-doubt and insecurity. Central to the philosophy of Stoicism is the concept of virtue—the pursuit of moral excellence and integrity in all aspects of life. By embracing virtues such as wisdom, courage, and justice, I've found the strength to stand firm in my values and convictions, even in the face of adversity. Through acts of kindness, empathy, and compassion, I've discovered that true fulfillment may not be in external achievements but in the depth of my character and the quality of my relationships. Perhaps most importantly, Stoicism has reassured me of the importance of tending to my own mental and emotional well-being. Through practices of self-care, gratitude, and perspective, I've learned to better nurture my inner landscape, cultivating a safe space of resilience to help me through life's inevitable storms. As I'm on my journey of self-discovery and self-mastery, I am reminded that Stoicism is not a destination but a lifelong practice—a daily commitment to living with integrity, authenticity, and inner peace. In the words of Marcus Aurelius, "Waste no more time arguing what a good man should be. Be one." And so, I feel inspired to strive each day to embody the principles of Stoicism, embracing the fullness of my humanity and walking the path of self-empowerment and well-being. Remember, Stoicism is not about suppressing emotions or denying reality—it's about embracing life fully, with all its joys and sorrows, and finding strength and wisdom in every moment. As you embark on your journey of self-discovery and self-care, may the timeless wisdom of Stoicism guide you toward a life of purpose, meaning, and fulfillment.

BY: HANNAH ANDERSSON In a world filled with external expectations and societal standards, the journey towards emotional and mental well-being often begins within ourselves. At the heart of this journey lies the profound practice of self-validation—a transformative process that honors our feelings, experiences, and inherent worth, regardless of external validation or approval. Self-validation is a cornerstone of emotional resilience and psychological health. It involves acknowledging and accepting our emotions, thoughts, and experiences without judgment or self-criticism. When we validate ourselves, we affirm our right to feel what we feel, recognizing that our emotions are valid and worthy of acknowledgment. One of the key reasons why self-validation is so crucial for emotional and mental well-being is its ability to foster a sense of self-compassion and self-acceptance. By validating our own experiences, we cultivate a deeper sense of understanding and empathy towards ourselves, allowing space for healing and growth to unfold. Source: Pinterest Moreover, self-validation serves as a powerful antidote to the toxic cycle of seeking external validation and approval. When we rely solely on external sources for validation, we become vulnerable to fluctuations in others' opinions and judgments, leading to feelings of insecurity and self-doubt. In contrast, self-validation empowers us to trust our own inner compass, anchoring ourselves in our inherent worth and value. Practicing self-validation is not always easy, especially in a culture that often emphasizes self-criticism and perfectionism. However, cultivating a self-validating mindset is a skill that can be developed over time with patience, self-awareness, and practice. Here's how a self-validating process could look like: Mindfulness and Self-Awareness: Begin by cultivating mindfulness and self-awareness. Notice your thoughts, emotions, and physical sensations without judgment or resistance. Practice observing them with curiosity and compassion. Validate Your Feelings: When difficult emotions arise, acknowledge them with kindness and understanding. Remind yourself that it's okay to feel what you're feeling, even if it's uncomfortable or challenging. Offer yourself words of reassurance and support, such as "It's understandable that I feel this way" or "My feelings are valid and worthy of acknowledgment." Practice Self-Compassion: Treat yourself with the same kindness and compassion you would offer to a friend in need. Be gentle with yourself during times of struggle or suffering. Offer yourself words of comfort and encouragement, affirming your resilience and strength. Challenge Self-Critical Thoughts: Notice when self-critical thoughts arise and challenge them with self-compassionate responses. Replace self-criticism with self-affirming statements that honour your worth and potential. Celebrate Your Achievements: Take time to celebrate your accomplishments, no matter how small they may seem. Acknowledge your efforts and progress, recognizing the value of your contributions and achievements. By incorporating these practices into your daily life, you can cultivate a deeper sense of self-validation and nurture your emotional and mental well-being. Remember, your feelings matter, and you are worthy of love, compassion, and validation—from yourself, above all. Source: Pinterest Relying solely on external validation for one's feelings and experiences can be precarious and unreliable. While validation from others can provide temporary relief or reassurance, true emotional and mental well-being stems from a foundation of self-validation. Here's why practicing self-validation is crucial and how it differs from seeking validation from others. Self-validation is the process of recognizing, accepting, and affirming one's own feelings, thoughts, and experiences without seeking external approval or validation. It involves cultivating a compassionate and non-judgmental relationship with oneself, acknowledging the validity of one's emotions, and honouring personal boundaries and needs. One of the primary reasons self-validation is important is because it fosters autonomy and self-reliance. Relying on others to validate our feelings can create a dependency that leaves us vulnerable to fluctuations in external support or validation. When we cultivate the ability to validate ourselves, we become less reliant on external sources for validation and more resilient in the face of adversity. Furthermore, self-validation promotes emotional authenticity and self-awareness. It encourages us to trust our intuition, listen to our inner voice, and honour our emotions as valid and worthy of acknowledgment. By acknowledging and accepting our feelings without judgment, we create space for genuine self-expression and emotional growth. Practicing self-validation also enhances emotional regulation and resilience. When we validate our own feelings, we learn to regulate our emotions effectively, rather than relying on external validation as a coping mechanism. This empowers us to navigate difficult emotions with greater ease and adaptability, ultimately leading to improved emotional well-being. So, what does a self-validating practices look like? Mindfulness and Self-Reflection: Take time to tune into your thoughts, emotions, and bodily sensations without judgment. Notice how you're feeling and validate those feelings by acknowledging them as valid and understandable. This could be through meditation, finding a moment of solitude and silence, or somatic breathing and movement that has been an very helpful tool for me personally. See this article! Positive Self-Talk: Cultivate a compassionate inner dialogue by using affirming and validating language when speaking to yourself. Replace self-criticism with self-compassion and understanding. This is not about telling yourself lies and things you don't believe. It's about holding safe space for who you truly are and affirming that. Setting Boundaries: Honour your personal boundaries and needs by asserting yourself in relationships and situations where your feelings are not being validated. Communicate assertively and advocate for your emotional well-being. Remember: setting and respecting boundaries are for yourself for you to be aligned with your values. From a self validating perspective it's you who has to respect and uphold your boundaries, not others. This cultivates integrity and alignment with your authentic self. Journaling: Write about your thoughts and emotions in a journal as a way to validate and process them. Reflect on your experiences and affirm the validity of your feelings without censoring or judging yourself. Seeking Support When Needed: While self-validation is important, it's also okay to seek support from trusted friends, family members, or mental health professionals when needed. However, it's essential to remember that external validation should complement, not replace, self-validation. In conclusion, practicing self-validation is essential for emotional and mental well-being. By cultivating self-awareness, fostering emotional authenticity, and honouring our own experiences, we empower ourselves to navigate life's challenges with resilience, compassion, and authenticity.