The year 2020 was described as being a “Dumpster Fire”!
The term “Dumpster Fire” describes something that’s a colossal mess. It’s something that no one wants to deal with and makes someone very anxious.
Year Of Intense Anxiety
Intense anxiety affected us all over and over again in 2020.
From fear over COVID-19 to the isolating effects of social distancing fed the dumpster fire. Also, social and political unrest, natural disasters and financial struggles have fed it even more.
Many people have never experienced mental health issues like anxiety until 2020. Also, they’re very anxious about what 2021 is going to bring.
Anxious Before 2020
There are a lot of people who’ve been living with an anxiety disorder, long before 2020.
For some their symptoms got worse, but for a few symptoms improved.
Those few sufferers felt equipped to handle the present. They took the time and effort to work on their mental health and they also learned valuable life lessons along the way.
Life Lessons For Coping With A New World
The year 2020 has taught us many lessons to live by. These are the same lessons that chronic anxiety sufferers live by.
Life Lessons Include:
Self-Care Is A Priority, Not A Privilege
It’s hard to put yourself first. You have to pay attention to work, your family and other obligations.
Self Care is the attention paid to yourself in the spirit of growth and wellness. It’s important for staying healthy.
It’s often seen as a luxury. At times it’s mistaken for self-absorption and “me first”. However, self-care is really an important necessity for taking care of yourself, so you can take care of others.
Failure Is Inevitable For Success
Small or big changes in our lives happen that tear us down and cause us to fail.
Failure might make us feel unworthy for not succeeding. I got news for you, it’s an inevitable part of life.
Instead of seeing failure as a bad thing it’s important to see it differently. Failure should remind you to approach a goal in a different way based on the lessons you’ve learned. You might end up reemerging stronger than ever.
Things Aren’t Always What They Seem
Staying open minded is important, because things aren’t always what they seem.
Sometimes people, situations and certain events end up being different that how we see them. It comes to show that how you see a situation is neither correct, nor your beliefs are well adjusted.
Our minds have a habit of jumping to conclusions and rushing into things.
Be Intentional With Everything You Do
What does this mean? It means to live with intention, which means to consciously choose to create the life you want.
It also means to not have your life dictated by other people. Instead you do everything with a clear purpose and focus.
Listen To Your Gut Instinct
A gut feeling is something only you experience. It’s a personal feeling that no one else can weigh in on except you.
Often, its anxiety that comes as tightness in your chest or stomach.
It’s an intuition that tells you that a situation is off. Listening to it helps you avoid unhealthy relationships and situations.
Don’t Waste Your Time With People And Things That Don’t Add Value To Your Life
This is very important. It makes anxiety worse when you spend time with the wrong people. They’ll not only add zero value to your life, they also make your anxiety worse.
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Feeling Tired: Having anxiety can be physically and mentally tiring.
Restlessness: Being unable to relax is a common anxiety symptom.
Shaking: Shaking and trembling can happen when anxiety gets out of hand.
Feeling Nervous, Tense or Fearful: These are feelings that happen with impending doom caused by anxiety.
What Is An Anxiety Disorder?
An anxiety disorder is a chronic condition marked by overly excessive worry and tension about future events.
Anxiety Disorders Include:
Generalized Anxiety Disorder: Severe, ongoing anxiety that interferes with daily activities. The symptoms are similar to panic disorder, obsessive-compulsive disorder and other types of anxiety.
Social Anxiety: A form of anxiety caused irrational fear, embarrassment and self consciousness brought on by social interactions.
Phobia: An extreme fear of irrational fear of something.
Obsessive-Compulsive Disorder (OCD): A disorder that leads to repetitive compulsive behaviors.
Post Traumatic Stress Disorder (PTSD): A disorder that causes anxiety and flashbacks triggered by a past traumatic event.
How Anxiety Can Be Your Superpower?
There are many people that live with anxiety disorders that have different brains.
Someone with chronic anxiety has a brain that functions differently than someone who doesn’t have it. They have an overactive amygdala, which is a region of the brain involved with regulating emotions.
An overactive amygdala explains why someone with chronic anxiety over generalizes and overthinks.
People with chronic anxiety tend to see the world from a different perspective. This is due to overgeneralization, along with having abilities that someone without an anxiety disorder is less likely to have.
These Abilities Include:
Increased Empathy: Anxiety causes you to recognize another person’s emotional state.
Creativity: Anxiety disorders can lead to creativity. There are artists, actors and writers who suffer from anxiety issues. The artist Edvard Munch had an anxiety disorder. An anxiety episode drove him to paint “The Scream”.
Higher IQ: Many people with anxiety disorders tend to have higher IQ’s. A symptom of anxiety is compulsive thinking and tendencies to compulsively analyze those thoughts.
Ability To Read Other People’s Vibes: Someone with an anxiety disorder is able to sense the energetic balance of those around them. Anxiety disorders lead to a preoccupation with negative outcomes. This makes it worse to be around someone who gives off a negative vibe.
Easily Pick Up On Lies: Negative self-talk that defines chronic anxiety can enhance your ability to detect dishonesty.
Has A Sixth Sense: A sixth sense is a natural ability to keep one step ahead. It allows warning signals to quickly reach the regions of your brain that help you take action.
My Personal Experience With Living With An Anxiety Disorder
All of my life I’ve had ADHD. It’s a disorder that can occur alongside bipolar disorder.
ADHD symptoms include impulsiveness, trouble with focusing on tasks, being hyperactive and restless and having trouble with regulating emotions.
Over time my symptoms started changing, as young as 11 years old I started having panic attacks.
I also had problems with negative self-talk and overgeneralization.
Overgeneralization refers to viewing a single event as a set rule. I would fail at finishing one task and it led to an endless pattern of defeat in all tasks. It started off as a negative emotion that came with a setback. It convinced me that no one liked me and I couldn’t do anything right.
My changing symptoms included worsening anxiety that led to a nervous breakdown.
Change In Perception
How I perceived the world and myself was affected by overgeneralization. However, I learned to challenge my thoughts with reframing.
What Is Reframing?
Reframing is a process where negative and unhelpful thoughts are identified and replaced with positive and empowering ones.
Learn how to see anxiety as a picture. When you make a picture either bigger or smaller it can change how you perceive it.
Anxiety is your natural alarm system. Most people see it as an unpleasant emotion, because of uncomfortable bodily sensations, especially if you have an anxiety disorder.
These emotions can be reframed to be seen as having an important purpose.
Anxiety tells us when some kind of danger is near, but it can also tell us that opportunity is near. For example having a sixth sense gives you the power of perception. It’s a natural ability to know about things before other people.
Having a sixth sense can tell you that a setback is around the corner. However it can be reframed to tell you that there’s a silver lining to your setback and that it’s an opportunity to move into something better.
How Do You Handle Your Negative Thoughts?
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Procrastination refers to the action of delaying or postponing tasks. This is especially true for tasks that need to be accomplished by a certain deadline.
Why Do People Procrastinate?
Procrastination often occurs due to being afraid to fail at the tasks that need to be completed.
It could be a habitual or an intentional delay of starting or finishing a task despite knowing it might have negative consequences.
For some people procrastination might be a symptom of a mental disorder. It’s been linked to depression, irrational behavior, low self-esteem and anxiety, which are associated with disorders such as ADHD (Attention Deficit Hyperactivity Disorder) and even bipolar disorder.
Procrastination has many consequences attached to it. It not only causes serious stress and illness, but it also causes self sabotage that can ruin your chances at success.
What Are Some Signs Of Procrastination?
Whether it’s habitual or intentional, or due to mental illness there are many signs of procrastination to look out for.
Having Uncertain Goals: Even if you’re not diagnosed with a mental illness having uncertain goals can trigger fear and anxiety, which lead to procrastination. However, if you’re certain of what your goals are you’ll have less fear.
Hard Time Concentrating:Whether it’s from lack of sleep, stress or a short attention span you’re more prone to procrastination when you have a hard time concentrating.
Making Excuses: It’s a sign of procrastination if you’re making excuses for not finishing a task.
Being A Perfectionist: Perfectionists have a fear of being unable to finish a task perfectly.
Limiting Beliefs: There are a lot of limiting beliefs around both fear and guilt that can stop you from completing a task. For example “I fear that I’m good enough to finish this assignment”!
Setting Unrealistic Goals: When you set unrealistic goals you’ll set yourself up for disappointment. Then it can lead to fear of failure which can cause you to put off tasks.
Feeling Anxious: It’s interesting to note that anxiety and procrastination go hand in hand. When you’re feeling anxious about something, you’ll put it off.
Unstable Moods: Having conditions such as bipolar disorder can lead to unstable moods. It’s hard to stay focused and get a task done on time when moods are hard to regulate.
Fear Of Failure: Setting unrealistic goals and facing disappointment can lead to a fear of failure. You’ll find yourself putting off things because you’re afraid of failing again.
How To Overcome Procrastination?
Promise Yourself An Award: When you finally complete a difficult task you should reward yourself. If you like coffee, buy yourself one as an award.
Get Plenty Of Sleep: If you’re having trouble focusing and keep putting things off, it could be something as simple as not getting enough sleep. When you get enough sleep you’ll be able to focus better.
Rephrase Your Internal Dialogue: Your inner dialogue may be telling you “you have to” complete that task and it’s making you stressed and anxious. Try reframing the thought into something more empowering, for example say “you want to” instead.
Minimize Distractions: It helps to minimize distractions so you can complete a task. This includes turning off social media, email and television.
Improve Mood Management: There was an interesting study done about procrastination. It concluded that it is more about emotional management rather than time management. For example you may avoid a certain task because it’s associated with a negative emotion and unless you face that emotion the task will never be finished.
Letting Go Of Perfectionism: Learning how to let go of perfection is important for overcoming procrastination. Start by letting go of unrealistic expectations, practice self-care and stop obsessing over what others think of you.
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In this blog I’ll be covering an interesting topic about getting outside your comfort zone.
I was experiencing a life full of chaos due to financial, mental and physical health problems for 5 years. These problems went hand-in-hand with anxiety. When my life was becoming less chaotic and pulled myself together, I decided that I wanted to step outside of my comfort zone. Despite feeling anxious it is a great way to test my limits and keep growing as a person.
Traveling is a means to step outside your comfort zone and to prove to your anxiousness that you’re capable.
What does it mean to step outside of your comfort zone?
It means doing things that you don’t feel comfortable with doing including traveling to unfamiliar places.
Why is this important?
Stepping outside your comfort zone causes you to grow as a person. People are meant to keep experiencing new things and to progress. Also, it’s an opportunity to make yourself come alive.
Where did I go to get outside of my comfort zone?
In 2014 when I went to Nova Scotia, Canada it was a trip that allowed me to push myself into the unknown. Going by train from Boston to Portland, ME then on a cruise ship to Yarmouth, NS was something I’ve never done before.
In 2016 and 2018 Costa Rica was the destination of choice.
October 2018 was my trip to Italy.
My latest adventure outside of my comfort zone was a trip to Ireland.
What do you need?
A source of anxiety for a lot of travelers are the what if questions about your passport. What if you lose it? An important safety tip is to make at least two photocopies of your frontpage and keep them with you in case you lose your passport or you need to have that information with you but want to keep your passport in your room safe.
Here are things that are needed before you can start your adventure.
Get a passport: A passport is needed for entry into any country. It’s important to start the application process at least several months before your flight date. This can be done by going through an authorized passport agency such as certain branches of the United States Postal Service (USPS) and can take up to six weeks to receive it in the mail.
Universal Voltage and Plug adapter: In the United States and Canada electric voltage from our outlets is 120 volts, the standard frequency is 60 hertz and the power plugs and sockets are Types A and B.
However, when you are traveling to Ireland the power plugs and sockets are type G (also used in the United Kingdom, Malta, Malaysia and Singapore), standard voltage is 230 volts and the standard frequency is 50 hertz.
Universal adapters are available at stores like Best Buy or sometimes hotels can provide you with one free of charge.
I have sleep apnea and I’m required to have a CPAP machine. The universal adapter can convert the voltage to what is needed, however CPAP machines are connected to a/c adapters.
Be able to communicate with home: The first thing I do when I reach my intended destination is to either call or send a text message home. There are plenty of places to access free wifi such as airports, public places or your hotel room so you can access the internet and communicate with loved ones via facebook.
However it is important to check your cell phone plan; some can be activated abroad but others can not.
One option is to purchase and carry around a phone card if you need to make a call, but not everyone would be comfortable with doing that.
Another option is to look into the SIM card capabilities of your phone.
What is a SIM card?
A SIM card or a Subscriber Identity Module card is an electronic device that’s used to identify and authenticate subscribers on cell phones.
Research the place you want to visit: When you’re preparing for you out of comfort zone adventure it’s important to research the place you want to visit. This should go hand-in-hand with planning your itinerary.
It’s important to do research on:
How much will it cost?
What currency is used?
What language is spoken?
What kind of food is eaten?
Is it safe to go there?
What are the best attractions?
My trip to Ireland
I arrived in Dublin at 620am on Monday after leaving Boston at 930pm the previous night.
After getting off the plane I arrived in customs. It’s necessary to have you passport and itinerary information ready.
Before your passport is stamped the officer will ask you questions.
What is the purpose of your visit?
How long are you staying for?
What hotel are you staying at?
What are you planning to see?
I admit that it can be stressful going through customs for the first time.
One thing that makes me stressed after going through customs is claiming my luggage. My anxiety is triggered by what if..questions?! What if they sent it to another city? What if they lost it? This question constantly running through my mind once triggered a panic attack.
Luckily my luggage was claimed.
Who wants to know an interesting fact about Ireland? They drive on the left side of the road and your steering wheel is on the right side of your vehicle. When I was taking a cab to my hotel this was an interesting thing to see.
After reaching the hotel I was going to be staying at the first thing I did was set up my CPAP machine and used a universal adapter to plug it into a type G receptacle. Then took a nap for an hour.
An adventure begins
After a brisk 20 minute walk to the center of Dublin I arrived at Trinity College. A beautiful campus that is home to the Book of Kells and an amazing library called the long room.
What is the Book of Kells?
The Book of Kells is an illuminated manuscript Gospel book in Latin. It contains the four Gospels of the New Testament along with prefatory texts and tables. The date and place this book was written is still up for debate because the monks that wrote it were dispersed due to Viking Raids. I found it inspirational that despite the constant existential threats of their time the monks had the determination to finish this book.
At any time something could’ve happened to these monks but they weren’t crippled by fear and anxiety.
An amazing day spent in Northern Ireland started with a walk on the famous Carrick-a-Rede Rope Bridge near the town of Ballintoy in County Antrim. It links the mainland with the tiny island of Carrickarede and has a height of 98 feet (30 meters).
It was a thrilling experience walking on this bridge as the wind rocked me back and forth. If you’re anxious because of heights this a great way to escape from your comfort zone if it’s safe to do so.
Another experience in County Antrim was Giant’s Causeway. It is an area of 40,000 interlocking basalt columns that are the result of an ancient volcanic fissure eruption.
Along with a last minute hike that I went on while visiting the site there was another fun part of this experience. According to Gaelic mythology Giant’s Causeway was built by a giant. An Irish giant named Finn MacCool accepts a challenge from the Scottish giant Brenandonner. Finn MacCool starts building the causeway across the North Channel so the two giants meet. Across the sea there are identical basalt columns at Fingal’s Cave on the Scottish Isle of Staffa.
Cliffs of Moher
The Cliffs of Moher are sea cliffs located at the southwest edge of the Burren region in County Claire, Ireland. Despite a three hour drive from Dublin it was worth the trip. Walking along the cliffs taking pictures while trying to keep your balance while the wind tries to blow you down onto the ground.
My favorite part of my adventure was the day trip to County Wicklow.
About 10 miles south of Dublin is County Wicklow, which consists of the Wicklow Mountains. This beautiful region was where my paternal grandmother’s family Saunders was from.
While exploring the ruins of an ancient monastery called Baltinglass Abbey I felt drawn to a specific spot in the cemetery surrounding it and the headstone said “Robert Saunders”. It’s possible that I met one of my ancestors.
The itenarary for the day included a trip to a farm and my group and I received a tour. I’ve had a life long interest in agriculture so this was up my alley and as an added bonus this farm produced industrial hemp.
I’ve written about CBD oil in previous blogs and it was an awesome experience visiting a farm that grew hemp.
Glendalough is a place that consists of the ruins of a monastic city built by Saint Kevin and it was situated in Wicklow National Park. The walk along the beautiful trails that became a boardwalk over a lake made for some excellent pictures and this place will put you into a meditative state after being there for a while.
It’s important to pull yourself together and get your anxiety under control. Being able to get outside your comfort zone has it’s benefits. Great pictures, great experiences and great memories. Travel is a great way to show your anxiety who’s boss.
In my previous post the topic was about improving your unhealthy self-perception. However, I’d like to discuss something that’s a reflection of how you see yourself. I’m referring to limiting beliefs.
When you perceive or see yourself in a healthy way you’re more aware of who you are as a person. For example you’re more aware of your strengths, weaknesses, talents and potential and you take responsibilities for your thoughts and actions.
However, when you see yourself in an unhealthy way you’re more likely to be unsure of yourself and your abilities. This can manifest itself as a toxic belief system that inhibits your growth as a person.
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What Are Limiting Beliefs?
Limiting beliefs are assumptions or perceptions about ourselves and the world around us that constrain us in some way.
We’re unaware that we end up impoverishing our lives when we follow these beliefs and this is due to a number of negative effects. They can keep us from making good decisions, taking advantage of new opportunities or reaching our full potential.
Limiting beliefs leave you stuck in a negative state of mind. They prevent you from living the life you want. However, have you wondered where limiting beliefs come from?
Where Do Limiting Beliefs Come From?
Different things that happen in our lives shape our limiting beliefs.
Things that shape limiting beliefs include the following:
Past Trauma: Something traumatic that happens to you as a child can remain stuck in your psyche. When this happens it’s like a record that skips and stops you in the same place over and over.
Your Family’s Belief System: The belief system of your family plays a role in how you view and interact with the world. For example if you’re from a family that values playing it safe in life you might be convinced that you’re not good enough to any other path.
Expectations From Family: You’re raised with certain expectations. For example you’re expected to go to college and get a 9 to 5 after graduation because it’s a safe option. However, you’re more interested in starting your own business, but underlying guilt about meeting expectations and fear of judgement from family can leave you feeling stuck.
Relationships With Friends and Significant Others: Limiting beliefs can impact how you view the world. For example if you were bullied as a child in school, betrayed by a friend or were cheated on by a significant other it causes you to see all people as untrustworthy.
Types Of Limiting Beliefs
According to Inc.com there are 3 types of limiting beliefs.
Unhealthy Beliefs About Yourself:
When you conclude that you’re a failure that won’t amount to anything in life, this belief will prevent you from being your best self.
Unhealthy Beliefs About Others:
There are limiting beliefs about everyone being out to get you, everyone is untrustworthy or manipulative it can be impossible to develop relationships.
Unhealthy Beliefs About The World:
If you believe that you can’t succeed, because the world is unfair and scary, then it will take a toll on you and make you feel stuck.
In my next post I’ll be offering tips for changing your limiting beliefs and this will include the story of my personal transformation after changing mine.
Have You Ever Had Limiting Beliefs?
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In this post I’ll be offering tips for anyone who wants to start blogging.
Why Do People Blog?
When I was starting the blog I was asking myself this question. Why Do People Blog?
There are many reasons why people blog including:
Blogging About Their Passion: If you feel strongly about an issue or topic and you want to bring attention to it, then it’s a good idea to start a blog and attract an audience you can reach out to.
Sharing Their Expertise: If you’re a blogger with the heart of a teacher and you have some knowledge of a subject, you may blog in order to share that know-how with your audience.
Share Their Experiences: Some bloggers like to post about the progress they’ve made while learning something new. Whether, you’re learning how to bake a cake or learning how to manage a chronic health condition.
Express Themselves: A simple reason why some people blog is to express themselves. Some use blogging as a way to practice their writing with an actual audience as a way to try different writing styles and formats, and to express themselves creatively. However, there are others that use their blogs as a way to entertain an audience, whether they’re writing humorous posts or writing about life in general.
Process Their Thoughts: Blogging, like journaling helps us organize our thoughts that are usually a jumbled up mess until we either write them down or type them out.
To Write A Book: There are a lot of authors that create and share their content in shorter form blog posts. Overtime, they’ll compile and edit these into a book manuscript.
Blogging To Find Others: Blogging is an opportunity to connect with people who are interested in the same thing. Overtime you can build a community made up of your ideal reader.
Make Money: There are some bloggers that make money blogging. It’s not necessarily a form of passive income or a get-rich-quick method. However, if you put the time and the effort into your blog you can make a side income or a full-time living from it.
Here is a link you should click on when you want to start your blog:
When I first started blogging I chose a topic that was a personal interest of mine, which was CBD oil. Due to anxiety and stress brought on by bipolar disorder and sleep apnea I was having sleep issues, so I used CBD oil as a sleep aid.
This first post gave me some idea of what my niche was going to be. A niche is a specific group of people or a specific market you want to reach with your blog. My niche has different segments including individuals that suffer from anxiety and other mental health issues, those who want to improve themselves and those who advocate for holistic health.
I started to post more frequently and attracted a bigger audience overtime.
Tips For New Bloggers
Since starting my there have been a lot of ups and downs and there were things that I learned by accident or through trial and error.
Here are some tips for new bloggers:
Getting Ideas From Your Audience: I get emails all the time from subscribers who either have questions for me or a lot of them have ideas for future blog posts.
Understand Your Audience: As you get to know your audience better you start having a better idea of what blog content will resonate with them. I like to post engaging quotes on facebook and Instagram as a way to test blog ideas. If my audience responds well to it, then its a great topic to write about.
Build a Relationship With Your Audience: As a blogger you’ll get obsessed with finding new readers. However, you might end up ignoring or neglecting the readers you already have, so it’s important to spend time each day engaging with your audience and building relationships.
Build Your Email List: Since the blog was launched I started building an email list. Even if you’re not selling products, having an email list allows you to promote your new content to your audience directly. Also, your email list becomes your community and caring for them by writing for them and delivering value to them should be your number one goal.
Post Regularly: It’s important to note that it’s easier to lose blog traffic than it is to build it up. Bloggers that post on a regular basis (more than once a week) added subscribers over twice as fast as those bloggers that added content once a month.
Keep It Short: When I started blogging I posted blog posts that were 3 pages or more. I learned that when a post runs too long my audience may lose interest and you should be aware that there are thousands of other posts competing for their attention. It’s important that your posts are short (minimum of 300 words) and straight to the point.
Give It Time: Blogging is the wrong path if you’re looking for a quick path to wealth and recognition. Plan to invest in blogging for a long time before you see a return. If you can stick it out for years without results and you have a willingness to learn and make improvements to your blog along the way you can achieve something awesome.
Have You Ever Considered Writing a Blog?
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I received a message from a follower suggesting that I write a post about my blogging career.
A decade ago my life was going downhill really fast. I was undergoing a lot of financial hardship brought on by the 2008 stock market crash which resulted in job loss.
The stress and anxiety from trying to pull my life out of a tailspin got to a point where I had a nervous breakdown when I could no longer cope in a healthy way. It began when I started coping in reckless ways such as blacking out at a party after drinking 15 beers and seven shots of whiskey. From that moment on I actually lost the ability to function in everyday life and it was made worse by being out of work.
After a couple of years I did find full time work and things were starting to look up and I was finally diagnosed with bipolar disorder.
Living with bipolar disorder/BPD is difficult, along with therapy and medication I overtime learned how to self-manage my symptoms, not let this condition define me and live a healthy and fulfilling life. Along with diet and exercise I learned different coping strategies including meditation, practicing good sleep hygiene and journaling.
I’ve come a long way since that infamous party. I’m doing much better, although I still have bad days, but as long as I take care of myself I’ll be ok.
My Blog Started Out As Journaling
My blog started out as journaling. For those who suffer from any kind of mental health problem whether it’s stress, depression or anxiety journaling is a great outlet for writing down my thoughts and feelings to understand them more clearly. Also, journaling can help you gain control of your emotions and improve your mental health.
Blogging just like journaling helps with anxiety for one big reason, it helps organize my thoughts better. Also, blogging helps me process what I’m feeling just like journaling and it’s intended to help other people as well.
I started blogging in early 2019 partly as a New Years Resolution. It started as a holistic health blog that discussed topics pertaining to CBD oil, organic food and probiotics, and their role in treating anxiety. The blog was originally called “Mike’s Holistics”.
Over time the blog evolved as I started to discuss different topics when I was finding my niche.
If you don’t know what a niche is, it’s a place, job or use for which a person is best fitted, for example I’m part of the health and wellness niche, specifically anxiety and mental health.
I ended up changing the name of the blog to “Mike’s Blog”, however as it continued to evolve it became “The Mindful Mastermind”.
In part. 2 I’ll be offering tips for anyone interested in blogging.
What Do You Do That’s Therapeutic?
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