Is embracing a healthier lifestyle one of your New Year Resolutions? If not, then it should be! A healthy way of living not only can provide you with a higher quality of life, as well as more confidence and joy, but it can also prevent chronic diseases and long-term illnesses.

If you're wondering where to start, here are 5 tips on how to lead a healthier lifestyle, according to Ancient Greeks!

1. Eat meals in social settings & gatherings 

If you've ever been to Greece, you probably know that Greek meals are very communal, and it's only natural to witness large groups of people coming together to enjoy their favorite Greek dishes. This was the case in antiquity too, when dinner was almost always a social affair. Ancient Greeks used to dine with their friends, and after their meal, they would hold a banquet, known as a symposium, that involved drinking, dancing, recitals, and conversation. Engaging in intriguing conversations during their dinner would help them eat less and slowly, thus preventing indigestion.

2. Drink wine 

The ancient Greeks thought that wine was essential to good health, and they would accompany every meal with a glass of wine, often watered down to encourage moderation. Indeed, red wine is rich in phytonutrients that offer a variety of cardiovascular and cognitive benefits. According to studies, moderate wine consumption can reduce inflammation in the brain and help it clear away toxins, including those associated with various brain illnesses.

3. Embrace a healthy diet 

You are probably aware of the famous saying: "An apple a day keeps the doctor away." Well, according to Hippocrates, this is completely true. The Father of Medicine famously wrote: “Let thy food be thy medicine", to emphasize the importance of nutrition to prevent or cure a disease. A healthy diet, as the Ancient Greeks perceived it, would include a variety of foods such as fruits and vegetables, as well as fish, legumes, and poultry, whole-grain products, and healthy fats from olive oil, nuts, and seeds.

4. Engage in physical activity

Ancient Greeks used to say: "A healthy mind in a healthy body." They believed that our mind and our body are directly linked, so, to maintain a healthy mind, it is essential to maintain a healthy body, and vice versa. Physical fitness is particularly beneficial since it helps maintain a healthy body by regulating the blood flow, increasing the oxygen-carrying capacity of the blood, keeping organs active, and eliminating toxins.

5. Pay attention to your dreams

When Freud proposed his psychodynamic theory a century ago, he emphasized the importance of dreams. However, thousands of years before, Ancient Greeks had highlighted that dreams can indicate the overall state of one's health. Hippocrates analyzed dreams to help make diagnoses, while, according to Galen, dreams could reveal specific problems someone could be suffering from.

 

 

 

 

Take time to listen to your needs. What do you want the most right now? Recognizing our needs promotes emotional stability, cultivates security in our relationships with others, and contributes substantially to fulfilling our goals.

 

 

To feel good about yourself, you need to remove toxic relationships from your life. Remember that the three concepts mentioned above can be influenced by significant others and our social environment, in general. Therefore, look for people who make you feel better, not people who constantly try to put you down. 

 

 

Let's start with the basics - everyone will not get everything they want. This is the way of life, and it's not a problem. The problem is that most people focus only on what they do not have. The illusion of perfection projected through social media (and other media too) is very much responsible for the sense of frustration that afflicts many people and the feeling of jealousy that timidly emerges, putting us in the process of comparing ourselves to others all the time. When this happens, we need to redirect our energy into appreciating everything we have.

 

Taking responsibility for our actions is indeed very important. However, sometimes we overdo it. Some things are beyond our control, and it makes no sense to try and change them. Let life flow, and do not spend time on things that are not up to you. This way you eliminate the excess stress and have more energy to deal with what you can actually control - your present moment, your goals and aspirations.

 

 

People want to be liked. However, this may not always be the case, and you need to learn to deal with it. It's a big mistake to change your behavior and alter your personality just to be liked. Pretending to be someone you are not can only hurt you and will result in your relationships with others being based on a very shaky foundation. Love yourself and accept you for who you are.

With all the challenges we are facing in the last couple of years children have an increased need to feel safe and secure. I’m not referring to material safety. In her book “Understanding Childrens’ Emotions,” Isabelle Filliozat talks about children’s need to have a sense of security.

How do you cultivate that? Children want and need to trust their parents. In order to feel this trust, they need to be certain of their parents’ personal power. Unlike what some may believe, however, being a strong parent has absolutely nothing to do with being dominating. On the contrary, strong is the parent who expresses their feelings and gives space to their child to do the same. I bet that’s a definition of the word “strong” you hadn’t thought of.

Whether pleasant or not, our emotions have names and it’s significant to recognize them. By doing so we accept ourselves just as we are. That’s how we start to trust ourselves and how we become trustworthy.

When we acknowledge our emotions, when we are able to name them, and learn to tolerate them without criticism or fear we strengthen our personality. We also understand that our emotions alone cannot destroy a relationship or a person and that makes us feel more secure.

More than often though we adults tend to hide our emotions and don’t talk about them. As a result, without realizing it, that’s exactly what we teach our children to do. And when our children misbehave we take it personally and punish them.

What I would recommend doing instead is to take a step back and think about what may be the reasons for that behavior. They may be fighting about a toy or screaming about ice cream but the question is what lies behind the surface. What may be the possible emotions they are suppressing – unknowingly sometimes – and why?

We, adults, need to learn to decode the language children use – something “grownups” forget easily – and allow them to feel what they feel. “I understand you” is a very useful phrase. For example, “I understand you’re angry but I love you the same.” This is how we can help them to avoid feeling guilty and to start calming down. Knowing it’s ok to express their righteous anger allows them to have a sense of their limits and at the same time helps to strengthen their identity.

Expressing their feelings, even by crying, is a therapeutic process. We must allow them to “talk” and give them the space to live emotionally. Because the contrary, suppressing their emotions, may alter their personality. And this doesn’t make us strong parents.

Originally published on: itsmylife.gr

If there’s a topic you’re interested in and would like to learn more about you may contact me via email. For more information about me and my work check the XpatAthens Directory or visit my website. Because this is your life!

Undoubtedly, modern societies are characterized by constant movement and rapid changes that cause intense stress and anxiety. We are always trying to catch up, automatically switch from one activity to another, and practice multitasking, only to end up operating mechanically, almost robotically, not seeing the essence and value of every moment. 

Contrary to this unhealthy and stressful lifestyle, however, mindfulness can be described as the ability to be fully present at the moment, recognizing our feelings, our thoughts, and our bodily senses. This concept was first introduced over 2,500 years ago by Siddhartha Gautama himself (Buddha).

Mindfulness can be applied to many aspects of our daily lives, from our diet to the use of technology, in which case we refer to digital mindfulness. Digital mindfulness involves reevaluating the way we use technology so that the latter serves our needs. Instead of turning technology into a way of escaping reality, becoming attached to a fictional online world and a culture that feeds us with substitutes for truth, we utilize it as a tool that makes our lives easier.

Digital mindfulness essentially puts an end to the excessive consumption of digital content. To achieve it, however, one needs conscious practice. Let's take a look at some ways that will help us bring mindfulness to our digital lives.

1. Record Screen Time
 

In recent years, large technology companies, realizing that the risk of Internet addiction is greater than ever, have begun to develop various tools to help users manage the time they spend online. Apple has introduced the Screen Time tool, which informs us about the time we spend on applications and websites, while Google has developed a series of Digital Wellbeing tools, enabling us to use our devices more consciously

2. Turn Do Not Disturb mode on

It is not uncommon that, although we have to concentrate on something important, we end up scrolling on our phones. A simple solution is to activate the Do Not Disturb mode to get rid of unnecessary notifications that distract us. However, according to research, the mere presence of a smartphone can lead to reduced productivity levels and limited cognitive capacity, so it might be better to keep our phones in another room when we have to concentrate on an important task.

3. Declutter your phone

Being organized has numerous mental health benefits. A tidy space helps us put our thoughts in order, while a cluttered room creates a chaotic situation. The same goes for our digital rooms. We should clean up our phones and get rid of everything we no longer need. The list of our emails and the notifications we receive, for example. What is important and what is not? Notification overload can negatively impact our mental health. 

4. Stop using your phone at least an hour before going to sleep

Did you know that the blue light emitted by LED screens deceives our brain, making it think it is morning? Exposure to blue light at night inhibits the release of melatonin, making it difficult for us to fall asleep. Also, exposure to blue light negatively affects our circadian rhythm, impairing the quality of sleep by reducing the duration of deep sleep.

I remember when I was attending elementary school, it must have been 5th grade, our teacher asked us to write an essay about the upcoming Mother’s Day. At the time I had great difficulty with essays of any kind. I never knew how to start and it would take me ages to figure out the first paragraph. So I came up with what I thought was a brilliant idea: I would simply find an essay that I liked, copy it, and hand it in. And so I did.

As this was part of my homework, my mom obviously wanted to read it. She was so enthusiastic and proud of her daughter’s writings. She was also moved by the strong emotions vividly described in my essay. My teacher however had the complete opposite reaction, as she understood exactly what had happened. She even knew where I had “borrowed” the text from. Oops! It’s not difficult to imagine how I felt…

Today? No, I don’t need to read any books in order to write how I feel about my mom. I love my mom, and that’s not just by default. I love her for her big heart, for her warm hug, for always being there for me, and for her talent to make us laugh. Of course, we’ve had fights and disagreements. Of course, I don’t agree – even now – with the way she’s handled some situations. However, being a mom myself today, I can certainly understand and acknowledge the challenges she’s faced and her efforts.

I know how a mom feels towards her child but I also know how a child feels towards their mom. I read two quotes that pretty much describe both sides: “Life doesn’t come with a manual, it comes with a mother” (unknown) and “The mother’s heart is the child’s schoolroom” (Henry Ward Beecher).

Now I know it’s not an easy ride. Motherhood is not a given. It is beautiful and hard at the same time. It can be elevating and demanding, heartbreaking and heartwarming. As much as it may be scary though it is an undeniable force of life.

Just last week we celebrated my mom’s 88th birthday. In a beautiful garden full of roses, orange trees, and lemon trees. We were all there, the whole family, all in great shape. What a blessing!

Originally published on: itsmylife.gr

If there’s a topic you’re interested in and would like to learn more about you may contact me via email. For more information about me and my work check the XpatAthens Directory or visit my website. Because this is your life!

Schools have opened and children’s, as well as parents’ lives, are affected. Children must cope with a new class, perhaps a new teacher, old and new friends, old and new activities. Parents are running around trying to put together a schedule that includes everyone’s activities.

Do you remember those days when you were going to school? Maybe your life was a bit simpler and you didn’t have so many extra-curricular activities – if any. But how did you feel at the beginning of each school year? Was it easy for you to make friends or were you anxious about it? Were the other kids nice to you or not? How did you deal with it? Were your parents helpful or did they put more attention on your performance as a student?

Why am I asking you all these questions? Because it’s important to put yourself into your child’s shoes and pay attention to their feelings. Are they happy going to or coming back from school? Do they talk about their friends? Perhaps you will notice small changes in their behavior. Instead of taking it personally try to see what the real story is.

It’s not easy for everyone to make friends. My daughter changed school last year and I know she’s still very conscious about making friends. She’s also very sensitive and this tends to complicate things sometimes. Moreover, in her effort to be accepted by her peers she may do or say something she wouldn’t otherwise. This doesn’t help her self-confidence.

So instead of focusing mainly on her academic performance, I try to understand how she feels and try to boost her self-confidence. One way I do this is by using some phrases I have found to be helpful. They may serve you too:

• Your opinion matters.
• It’s absolutely ok to say no.
• Not everyone will like you. And that’s ok.
• You are beautiful just the way you are.

The second and third points may not be so easily accepted even by adults. When they come up during a session some of my clients have a hard time dealing with them. By the way, what kind of feelings do you have while reading these statements? Do you feel comfortable or uncomfortable?

As for me, I wish my parents would have told me these phrases or taught me to think this way when I was a child. They would have saved me from a lot of trouble as these principles apply to all areas of our lives whether we are children or adults – school, work, family, friends, and relationships in general. It’s a great life attitude to have and one that our children will certainly benefit from.

Originally published on: itsmylife.gr

You probably have heard that our childhood affects our adult behaviors. Dr. Gabor Mate, a Hungarian-Canadian physician, author, and expert on addictions among others, is a firm believer. In a recent speech in London, he talked about how childhood trauma – big or small – colors how we act and express ourselves as adults and focused on the direct relation that exists between our way of living and our physical and mental health.

It’s true that our lives today are more hectic and stressful than ever. We run around in so many different directions we hardly have the time to take care of ourselves let alone our inner needs. With the occasion of World Mental Day on October 10th, there’s been a lot of talk about how resilience helps us cope with stress. Here are nine effective and easy-to-follow ways to nurture your mental well-being and live a less stressful life!

1. Create an “Every day is a gift” empowering morning routine. When you wake up in the morning, instead of jumping out of bed and rushing to your daily routine, take a couple of minutes to think of this new day as a gift to yourself. You are here, alive on this planet for one more day.

2. Take advantage of this day to do great things. Drink enough water. Water keeps your body hydrated and alive. If you are not naturally into this habit just schedule water breaks during your day. A small tip: it helps to have a bottle next to you right on your desk.

3. Take technology breaks. Take small breaks from your mobile, computer, or tablet screen. I have often fallen into the trap of doing mindless scrolling, especially when I’m tired. What I now do – and you can certainly do it as well – is that I plan these breaks and put them in my calendar just as I would for any other meeting.

4. Take small, regular breaks during your day every 40 mins or 60 mins. Get up from your chair and stretch. You can even walk for 5 minutes whether it’s from room to room or getting out of the building if possible.

5. Keep a gratitude journal – morning or evening. Think of at least 5 things you’re grateful for whether it’s the fact that you have hot water or that you have good friends or that you’re healthy. Keeping a gratitude journal helps you keep focused on the good things in your life.

6. Meditate for 10-15 minutes during the day. Meditation helps you to empty your mind and to concentrate better. Whether it’s guided or not sit still and offer yourself this time as a gift.

7. Celebrate your wins, big or small, every day. Especially the small ones as we do not usually pay attention to them and consider them a given.

8. Get connected. Healthy relationships offer quality to our lives. Build strong positive relationships with loved ones and friends to get support. Volunteering is one way to get connected when for example you move to a new area.

9. Talk to a therapist, a life coach, or a person that suits your needs. You will feel relieved and at the same time empowered talking to someone who’s only there to listen to you and understand you without any criticism.

With time and practice you can build your resilience, learn to stay calm when facing pressure and live a happier and more balanced life. Needless to say you will be a positive example for your children, if you have any, and your friends’ children who will thank you for this gift.

Originally published on: itsmylife.gr

The Romans said, "Amor Vincit Omnia"—love conquers all. Indeed, love wields an incredible power, capable of enriching and transforming our lives. 

But can the profound impact of infusing love into every aspect of our daily existence unlock the potential for a truly extraordinary life? The answer is yes. A million times yes!

At the heart of this transformative journey lies the recognition that love serves as the guiding light, illuminating our actions and decisions. From everyday tasks to interactions with others, approaching each moment with love shifts our focus from routine to heartfelt engagement, fostering a deeper connection to the present.

Infusing love into our actions becomes a deliberate intention to inject positive energy into everything we do. Take, for instance, the simple act of preparing a morning cup of coffee. The enjoyment of the process, from choosing a quality blend to savoring the aroma, turns a daily routine into a ritual filled with warmth and joy.

Love in our interactions with others cultivates meaningful connections. Communication transcends words, becoming an exchange of feelings, understanding, and support. In the presence of love, conflicts transform into opportunities for growth, and joyful moments become cherished memories.

Self-love becomes the cornerstone of a fulfilling life. Dedication to self-care, be it through meditation, cultivating a hobby, or simply resting, becomes an act of kindness to oneself. This deliberate practice not only rejuvenates the body and mind but also paves the way for a more compassionate and loving approach to the world.

Gratitude, love's best friend, strengthens our appreciation for the positive aspects of life. From the wonders of nature to the kindness of others, gratitude magnifies our awareness of the love surrounding us, fostering a harmonious cycle of giving and receiving.

One of love's enchanting aspects is the ripple effect it creates. Small acts of love possess the power to inspire others. A kind word, a gesture, or a smile can set off a positive chain reaction, touching the lives of those around us in ways beyond imagination.

The transformative power of love transcends grand gestures, residing in the everyday choices we make. By pouring love into our actions, relationships, challenges, and, above all, ourselves, we unlock the potential for a richer and more fulfilling life. As we embrace the idea that love can be the driving force in our daily existence, we open ourselves to a world where every moment becomes an opportunity for transformation and connection.

Originally published in Greek on: loveyourselfmagazine.com

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Love Yourself is a comprehensive Greek media platform dedicated to embracing mindstyle as its fundamental essence. It advocates for a wholesome lifestyle that nurtures not only our soul, mind, and body but also promotes a positive and sustainable attitude towards the planet we call home. For more information, visit Love Yourself's website!

Envision a world where our children not only excel academically but also possess the invaluable ability to comprehend, manage, and connect with their emotions and those of others. This is not an unattainable dream; it rests within our grasp. In our rapidly evolving society, emotional intelligence has emerged as a pivotal skill for personal and professional success. The question then becomes: How do we instill and nurture emotional intelligence in our children?

Understanding Emotional Intelligence: Psychologist Daniel Goleman defines emotional intelligence through four basic skills:

Cultivating Self-awareness:

• Encourage emotional expression: Foster an environment where a child can express feelings without fear, demonstrating that it's acceptable to experience a range of emotions.
• Label feelings: Teach the child to articulate their emotions, aiding in a better understanding of their emotional state.
• Encourage introspection: Prompt the child to reflect on their feelings and triggers, fostering an association between emotions and specific situations.

Promoting Self-regulation:

• Relaxation Techniques: Introduce simple techniques like deep breathing and counting to ten to empower the child to manage emotions effectively.
• Self-Regulatory Model: Lead by example, demonstrating self-control in your emotional reactions to provide a tangible model for the child.
• Set limits: Establish clear rules and emphasize consequences, highlighting the significance of self-regulation.

Cultivating Empathy:

• Active Listening: Teach the child to actively listen, show interest in others' feelings, and ask questions to comprehend their emotional state.
• Embrace diversity: Encourage participation in activities that expose the child to diverse backgrounds, fostering empathy and understanding.
• Read and discuss books: Select literature that explores different characters and emotions, using stories as a platform to discuss empathy.

Building Social Skills:

• Encourage cooperation: Promote teamwork to teach children cooperation and conflict resolution.
• Role play: Facilitate social interaction practice through role-playing scenarios.
• Offer guidance: Provide advice on appropriate social behaviors such as sharing feelings, taking turns, and resolving conflicts peacefully.

Cultivating emotional intelligence in children is a crucial responsibility for parents and caregivers. By comprehending the psychological components of emotional intelligence and implementing these practical strategies, we empower our children to navigate the complexities of their emotional worlds. As they mature, these skills become assets not only in personal realms but also in education, careers, and relationships.

In a world where emotional intelligence is as highly valued as academic achievement, our children are positioned to thrive and make a positive impact. As parents and caregivers, we play a fundamental role in shaping their emotional landscapes and preparing them for future challenges and opportunities. The journey of cultivating emotional intelligence is not only exciting but also deeply rewarding, endowing our children with a lifelong skill that fosters empathy, resilience, and prosperity.

Originally published in Greek on: loveyourselfmagazine.com

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Love Yourself is a comprehensive Greek media platform dedicated to embracing mindstyle as its fundamental essence. It advocates for a wholesome lifestyle that nurtures not only our soul, mind, and body but also promotes a positive and sustainable attitude towards the planet we call home. For more information, visit Love Yourself's website!