Wednesday, January 20, 2021
Home Blog

Activities You Can Do To Release Stress


These are things you can do in your everyday life to reduce stress

  • Go for a run
  • Go horseback riding on a horse.

Did you know that riding a horse can really release stress. It may seem scary, but its actually very great. A horse can travel over 25 miles in one day according to Urban Splatter. This means you can go pretty far and release a lot of stress in just one day.

  • Yoga
  • Reading


Alcoholics Anonymous How to Remain Sober, Pure and Happy


The 12 traditions of AA were intended to stabilize the program and keep it freed from outside influences.

Individuals who attend AA groups are committed to stop abusing alcohol and remain sober.

The meetings offer a multitude of ways to support ongoing recovery, like an effective 12-step program designed to treat alcoholism.

In staying true to the program’s name, the meetings tend to focus on alcoholism.

But as drug addiction becomes more common, AA has welcomed people with drug problems to attend the program and work the 12 Steps alongside the other members.

Nobody attending an AA meeting is required to pay a fee, and is only asked to donate what they can in order to help pay for the amenities the group provides.

Closed Meetings are for AA members only, or for those who have a drinking problem and “have a desire to stop drinking.” Open meetings are available for anyone interested in the AA program of recovery from alcoholism.

We admitted we were powerless over alcohol — that our lives had become unmanageable.The first step encourages people with alcoholism to admit that they cannot control their addictive behaviors.2.

It also includes the more formal treatment programs that facilitate the 12 steps by guiding people to AA — an approach that more than 70 percent of addiction treatment facilities in the US use, according to federal data.

That includes the typical AA meeting, thousands of which happen in churches and treatment centers all over the US on a daily basis.

The Cochrane review looked at studies that analyzed the effects of AA or 12-step treatment.

Came to believe that a Power greater than ourselves could restore us to sanity.The second step presents hope, faith and realization.

AA believes that people with alcoholism must look to a higher power to recover from addiction.3.

Made a decision to turn our will and our lives over to the care of God as we understood Him.Through the third step, individuals with alcoholism turn their lives over to their higher power.

Made a searching and fearless moral inventory of ourselves.People with alcoholism take an honest look at their lives.

The individual puts his or her trust in this superior being to eliminate addiction.4.

AA believes the identification of past regret, embarrassment or guilt can help individuals through the recovery process.5.

Admitted to God, to ourselves, and to another human being the exact nature of our wrongs.This step also incorporates self-evaluation.

Those looking for a recovery support group after they’ve already sought out addiction treatment may benefit greatly from a 12-step approach.

Having had a spiritual awakening as the result of these steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs.The final step encourages people to help others overcome alcoholism.

Individuals with alcoholism maintain conscious contact with their higher power.12.

Continued to take personal inventory and when we were wrong promptly admitted it.Monitoring your recovery is integral in sustaining sobriety.

Making amends could mean sitting down face-to-face with those they’ve wronged or writing a letter to them.

As seen above, the self help group created by Bill and Bob can be a very useful way to express how you are an alcoholic and make the change to seek sobriety.

Exercises you can do from home during COVID 19



Since gyms are closed, many people are worried about how they can manage their fitness routines. We all know that everyone is upset due to COVID-19, and engaging in fitness activities has become more challenging.

But it’s essential to opt for a healthy routine during these tough times. So, don’t panic because we’ve found some simple and quick exercises that you can perform from home during this pandemic.

However, keep in mind that exercising at home is not difficult, but you have to make it a part of your daily routine.

So, don’t spend your time sitting on the couch, stand up, and try these amazing exercises for better health.

Top 5 Exercises you can do at Home

From walking to trying yoga, these top 5 exercises will bring a new change in your life. The best thing about these exercises is that you can efficiently perform them at home without needing any equipment.

Let’s discuss these exercises one by one.


The walk is not only good for your health but also provides you many benefits related to mind. Since everyone is worried, what could be better than walking? If you want to overcome stress, walk for at least 30 minutes per day. You can easily choose the place where you want to start walking.

In case you are an expert, we would recommend jogging as it’s also an excellent way to reduce weight and stress. It also releases natural pain killing endorphins, which are suitable for lightening your mood.


Everyone loves doing squats because they are simple to perform and can be done anywhere. So, if you can’t go to the gym and want to stay fit, squats would definitely help you. There are different types of squats that you can choose according to your preferences.

Jumping Jack

If you want to start your workout, jumping jacks would be the right choice. They are easier to perform and don’t require much space. You can start with 30 jumping jacks, then take a break and start over again.

However, take a few seconds break after doing 30 jumping jacks to avoid any injury. The benefits of doing this cardio exercise include balancing heart rate, releases stress, improves mental health (that is much needed during this pandemic), increases metabolic rate, and more.

Skipping Rope

Jumping rope is an effective exercise for those who want to reduce weight in less time. According to the American Association for Health, doing 10 minutes of skipping rope can improve cardiovascular fitness. So, if you don’t like to walk for 30 minutes, you can easily try skipping rope for good results.

Besides, it helps to burn more calories and also improve blood circulation. However, before you try this exercise, make sure to start with 2-3 minutes to avoid injuries.


The best thing about stretching is that it doesn’t require much space. Therefore, you can easily do it at home. Doing yoga also helps to improve mental health and reduces vascular fat.

However, make sure to try different types of stretching for good results such as Ballistic stretching, active stretching, and much more.

Final Word

There is no doubt that exercise won’t help you from catching the virus, but it would improve your immune system. We all know how difficult it’s to stay active during these days, but following a regular fitness routine would definitely help you achieve your goals.

Sponsored by: Urban Splatter


Best Exercises to Get Abs


When it comes to getting an aesthetic, muscular, and bodybuilder physique, it cannot complete without abs. Moreover, athletes and physical trainers want to strengthen their cores and look for some good abs exercises.

Therefore, in this article, we will explain the best exercise to get abs to fulfill your dream of a muscular body.

4 Best Exercises to Get Abs

Here is a list of 4 best exercises to get abs:

Hardstyle Plank:

I am sure everyone is pretty familiar with planks. They are one of the best exercises to get a toned and muscular body. The best thing about a hardstyle plank is that it doesn’t require any equipment.

How to Do:

To perform this exercise lie on the ground by your face downward and prop yourself into a forearm plank position. Your elbows must be aligned under your shoulders and keep your hands balled up in fists. At the same time, your forearms should be parallel to one another. Hold this position for at least 10 to 20 seconds during each set.

Tip: Make sure that during exercise, keep your entire body squeezed as tight as possible.

Reverse Crunch:

The next exercise on our list is the reverse crunch. It is beneficial for your lower abdomen. Keep in mind I am talking about reverse crunch and simple crunch, so don’t confuse the two.

How to Do:

Start by lying on your back while your hands are inserted under your hips and keep your knees bent. Now lift your leg until it forms a 90-degree angle. Then, go for a pelvic tilt and, at the same time, pull your knees. Lastly, squeeze and slowly lower your starting position.

Tip: Try to hold a weight over your head for some better results. Moreover, do at least 15 to 20 reps.

Ab Wheel Rollout:

When it comes to strengthening the core ab wheel is the main thing. In contrast to sit-ups and simple crunches, it can strengthen your abs and back while keeping your spine neutral.

How to Do:

Start this excellent exercise by kneeling with an ab wheel. Hold the ab wheel with a strong grip. Now start to roll while keeping your back straight and engage your core. Then slowly return the wheel to its starting point.

Tip: During exercise, make sure your core is tightened and engaged to avoid injury.

Captain’s Chair:

Another best exercise to get abs is the captain’s chair. To perform this exercise, you need either a regular or a decline captain’s chair. Moreover, you can also perform this exercise with parallel barbells.

How to Do:

To do this exercise, start by lifting your knees in towards your chest as close as possible. Moreover, tilt your lower back off the pad to perform this exercise easily. Now slowly lower your legs down. Exhale while lifting your knees and inhale during the way down.

Tip: If it is difficult to perform, then bring your knees to only 90 degrees angle.

Final Words

We have mentioned 4 best exercises to get abs. You can try all of these with other exercises to get aesthetic abs.


Exercises that help with mindfulness and yoga

See the source image

Mindfulness and yoga are two mechanisms that help in body control, mind control and breathe control while in turn provide mind and body relaxation. Mindfulness means such activities that help to increase mental and cognitive behavior. In yoga, specific body postures are adopted and practiced for health and relaxation pervasively. There are various exercises that help in maintaining body postures (yoga) and mindfulness (mental sharpness and cognition). Let us discuss some of them:

Exercises that help in mindfulness

1- The body scan: It is the most accessible and easy exercise for beginners as it requires 5 very easy and simple steps to follow

Step 1: This exercise can be performed while lying on the back or by sitting on a comfortable chair. The body should be laid down that the back should touch the floor with palms facing upwards and feet slightly apart.

Step 2: The participant should lie flat for the whole duration of exercise. The participant according to the instructions of instructor should begin according to rhythm with experience of breathing in and out.

Step 3: The facilitator will guide you not to move during the exercise, he will also aware you about the soring and tingling body parts or parts that you feel light or heavy. He will also ask you to note the body parts that don’t feel any sensation or are hypersensitive.

Some other exercises involve:

  • Mindful seeing.
  • Mindful listening.
  • Self-compassion pause.

Exercises that help in yoga

There are some characteristic yoga exercises that will help in your yoga process like aid you in breathe control, body control and mind control. Such activities aid in strengthening the physical and mental capabilities. Here are certain exercises that help in yoga:

1- Mountain pose: This pose requires your body to be in standing position but in a relaxed manner. The feet should be in full contact with floor. The thigh muscles should be firm up with legs straightened. Shoulders should also be relaxed with straight back. Don’t forget to breathe.


2- Raised arms pose: This pose requires you to inhale and raise your arms up over your head. Remember to keep the good alignment of hands along with your body. Be sure to stay grounded on your feet and to move only your hands and arms straight in the air above your head vertically.

3- Garland pose: This exercise involves two actions standing and sitting. Move your feet apart and bend your knees by going into squat position. Toes should come out necessarily while sitting down. This position is an ease during childhood but becomes difficult when we become adults. It is good for hips to counteract the effect of too much sitting.

See the source image

Lunges, planks, staff pose, seated forward bent, head to knee pose, and happy baby pose all are yoga postures to follow.

In a nutshell, mindfulness and yoga are two mechanisms that will help to control your body physically and mentally. These exercises will assist you to build strength and will help to keep your figure sharp and fit. There are various forms of this exercises that can be adopted to the extent you want.


How Mindfulness Can Help with Stress Management and Anxiety


In life, we all go through periods of stress, anxiety, and internal struggle. But how we cope with that is what makes the greatest difference. One of the most common ways that people deal with mental struggles is through substance use, but this often leads to more significant problems in life down the line. With addiction, one of the most important lessons to learn to prevent a relapse is how to cope with stress and anxiety more healthily. Stress and anxiety are often a part of life and cannot be avoided, but by putting healthy coping techniques in place, you can prevent relapse and live a happier and healthier life overall.

In recent times, mindfulness has become the most popular buzzword in the self-help and psychological community for coping with stress and anxiety while also assisting people in addiction recovery. But what exactly is this practice? And how can it help you lead a more stress-free and peaceful life? See below to find out!

What is Mindfulness?

Mindfulness is essentially the practice of keeping your awareness in the present moment with a compassionate and non-judgmental mindset. Mindfulness is most commonly associated with meditation, but there are many ways to practice mindfulness besides this single technique. Mindfulness practice originated out of Buddhism, but it became primarily popularized in the west through the creation of the Mindfulness-Based Stress Reduction (MBSR) technique by Jon Kabat-Zinn. This method was created for the sole purpose of helping people reduce their stress and promote greater emotional regulation. But over time, research has shown that mindfulness practices can be very beneficial for a variety of other mental and physical health applications as well.

Mindfulness for Addiction Recovery

One of the most recent findings in the psychological community is the beneficial applications of mindfulness for people in addiction recovery. Addiction is often described as a habit or pattern of the body and mind that becomes deeply ingrained in the nervous system and brain. Research has shown that mindfulness directly helps to change long-held habits and mental patterns, giving you the tools to switch your behavior and even potentially reshape your brain. The effects of mindfulness on the brain mainly relates to the process of neuroplasticity, which is the brain’s natural capacity to change and form new connections between neurons or brain cells. Through meditation practice, you can directly affect neuroplasticity and start rewiring your brain. Therefore, through the regular use of mindfulness exercises, you can begin shifting the patterns of your mind in healthier and more positive ways.

Mindfulness also helps with addiction recovery by reconnecting you with a more embodied experience. Many people turn to addiction to numb themselves from their internal state. But mindfulness practice helps you to uncover what is lying inside of your mind and body but in a gentle and sensitive way. Mindfulness practice guides you through these experiences and emphasizes compassion and non-judgmental awareness so that you can face your demons and learn to accept them as they are, rather than trying to make things how you want them to be. The role of acceptance in mindfulness is a powerful tool to help you shift your perspective and live a more peaceful and tranquil life, regardless of what turmoil may be going on around you.

How Mindfulness Can Help with Stress Management

As discussed above, mindfulness practice was initially introduced into psychology as a method for stress reduction. Therefore, one of the primary effects of mindfulness is as a beneficial tool for stress management. Stress cannot be avoided because the nature of the world is uncontrollable. We cannot stop pandemics from arising or earthquakes from coming, but we can control how we react to these things and how we let them affect our internal state. At the end of the day, the only thing that you truly have control over is yourself. Mindfulness practice gives you the tools to look at stressful events more objectively without any of the emotional investment or attachment.

One of the greatest techniques of mindfulness for stress management is called the STOP technique. This technique is an acronym that consists of 4 steps which are Stop what you are doing, Take a few deep breaths, Observe your surroundings, and then Proceed mindfully and thoughtfully. Through this simple technique, you can give yourself internal space to respond to stress more compassionately rather than letting emotional reactivity take you down a negativity spiral.

How Mindfulness Can Help with Anxiety

Mindfulness is also commonly used as a popular tool for coping with anxiety. Mindfulness practice directly targets the common symptom of anxiety of rumination or maladaptive thinking processes. Often when you are feeling anxious, you may get caught in negative or obsessive thoughts. But by practicing mindfulness, it can take you out of these thinking patterns and switch you into a more embodied experience instead.

The primary way that mindfulness helps to cut through anxiety is through the emphasis on acceptance. Anxiety is often spurred along by a lack of acceptance, but mindfulness helps you to accept things as they are, rather than how you want them to be. The practice of mindfulness is actually perfectly summarized by the serenity prayer:

“God, grant me the serenity to accept the things I cannot change; the courage to change the things I can; and the wisdom to know the difference.”

Mindfulness practice directly teaches you how to accept things while also giving you the tools to discern what things you can actually affect. When you can accept things that you cannot change, then you realize that there is no point in worrying about them, and any anxiety you may have will naturally fall away.


Mindfulness is an excellent tool for people in addiction recovery because it directly helps them to deal with stress and anxiety that may have been underlying their addictive behaviors and can prevent future relapse. By incorporating mindfulness into your life, you can not only further your recovery process but also improve your life overall. So, try incorporating mindfulness into your daily routine to start living a happier and healthier life today!

Look at more cool articles: Urban Splatter

7 Activities to Help Alleviate Your Depression


Dealing with depression can be exhausting. Not only does it tend to drain your physical energy, but sitting in a pool of your own negativity can lead to feelings of hopelessness—which can often become just as (if not more) depleting.

Fortunately, there are some activities you can do to help you cope with your depression and start living life with a smile on your face again.

  1. Get out of your head.

Taking the first step toward recovery is often the most difficult part of the journey. But in reality, you can do much more than your mind sometimes wants you to think. Instead of thinking, “No, I can’t,” change your mantra to, “Yes I can.” You can have a better day today. You can find something good about yourself. Yes, you can.

  1. Go outside the walls of your bedroom.

Grab some fresh air. Take some time to look at the world around you—the one outside of your bedroom. Soak in the little things you can find beauty in. And don’t stop there. Maybe even invest in taking a trip somewhere you have always wanted to go to even if it takes you outside of your comfort zone. After all, sometimes a change of perspective can make a big difference.

  1. Reach out to someone.

Depression feeds on loneliness. Don’t let it. Instead, try picking up your phone and calling an old friend or loved one. If possible, meet with them in person and remind yourself that you are not a burden to them. Don’t let your mind trick you into thinking you don’t deserve companionship. Everyone does, which means, so do you.

  1. Exercise

While it may seem like one of the last things you want to do when all of your energy feels like it’s been sucked out of you, exercise can actually have the opposite effect of being draining. In fact, it can be very energizing. Don’t worry, this doesn’t mean you have to go out and run a marathon. Instead, something as simple as taking a walk or going for a light run has been proven to help lift moods and fight depressive episodes.

  1. Pick up an old hobby.

Do you remember what you liked to do when you were a child? Maybe you loved to draw, swim or read books. Chances are, you may still find joy in picking up some of your old hobbies. Why not give it a try?

  1. Alexa, play “Happy Song.”

Turn up the happy music! Throw away your sad playlists (at least for now) and learn to dance again. Don’t be afraid to sing out loud either. Listening to positive messages instead of more negative ones can be a helpful step toward changing your mindset.

  1. Start dreaming.

Consider journaling. Set up a list of goals for yourself and plan for the “future you.” However, don’t forget to give your “current self” some grace during this time too. Journeys take time, and that’s okay. Reflect on all the things you can be grateful for in your life so far, no matter how small, and remember that even better things are still to come. You’ve got this.

8. Be Open to New Culture Experiences Think About Your Reality in the moment and think about previous moments in the past where your ancestors came from. Think about that culture and plant flowers from that geo-climate.

 Zen Home Décor Tips to Keep You Centered


Our home is our safe space. Not only should it be our physical shelter, but it should be a place we can mentally wind down as well. Decorating and maintaining a safe physical space can be internalized to promote a sense of calmness and relaxation.  Here are some things to try to keep your home a place of peace.

  1. Choose Simple

Too many complex decorations can make our space look and feel cluttered. Choose simple designs over intricate ones in general. If you do have a few intricately designed décor pieces, like embroidery or a carved wooden table, make sure to balance it out with solid colors, such as a solid color couch, throw pillows, or frames.

  1. Choose Natural Tones

White, woody browns, light greys, beige, even leafy greens can make a place feel warm and grounded. Connecting our inside environment to nature can encourage a feeling of centeredness. Trade your brightly colored décor with neutral and earthy colors to bring the calmness of nature into your homes. For example, pair a light beige couch with one or two white throw pillows and a white coffee table.

  1. Plants or Water

Bringing in potted plants or the sound of running water into your living space is another way to connect to nature indoors. Plants can bring a sense of calmness and peace. There are even some indoor plants that have shown to reduce anxiety.

To bring the sound of water into your home, consider an indoor fountain. You may even a small aquarium if you wouldn’t mind having some fish. The coolness of the sound of running water is de-stressing and relaxing and watching peaceful fish can also be calming.

  1. Reduce Clutter

Clutter is externalized mental stress. When our surroundings are cluttered and messy, it can be hard to focus and concentrate on tasks that are important to you. When we pile up clutter, it can also mean we have a hard time prioritizing ourselves and our internal environment as well. Take the time to declutter your home as a way to show yourself the love and self care you deserve.

  1. Pictures of Nature

When it comes to wall décor, if you chose to hang pictures, choose calming landscape scenes over cityscapes or objects. Choose calming color tones and natural tones over bright and intense colors. Pictures of oceans, forests, mountains, with colors of light blue, green, and grey, can be very soothing to our eyes. This can also be another way to bring our connection with nature inside our homes.

  1. Center your décor

Even though there can be fashionable décor that feature off center artwork, chose centered pieces instead. Use odd numbered pieces to center pieces. For example, if you chose to hang mirrors, hang three mirrors so that there one mirror is centered between the two.

Though our lives can be busy and stressful, we can prioritize our homes as a place of mental safety and calmness. With these simple décor steps, you can achieve a zen home environment that makes you feel centered and relaxed.

Tips for Keeping a Positive Mindset During Exams


One of the most stressful times of a student’s year is exam week. The sleepless nights and rummaging through notes trying to figure out what to expect or what to not waste your time on can be overwhelming.

Because it is such a crucial time, it is so important to promote a positive mindset during exam week. Without a positive mindset, the stress can be crippling. And it can be worse if you already suffer from test anxiety on a normal test!

Below are a few tips on how to foster a positive mindset during exam time.

Visualize Success

After you’ve done all the necessary studying, envision yourself being successful after the exam. When you envision yourself completing the exam in a happy state with successful results it can help you feel more calm and prepared during your test taking. This practice is called visualization. Psychologically, you set yourself up for a positive ending and therefore feel empowered throughout your exam and put in your best effort. Actually picture yourself turning in your exam smiling, going home, and eating ice cream or hanging out with friends.

Visualizing your success can also remind you that even though exam week is tough, it is temporary and you have what it takes to make it through.

Pre-Exam Habits

Right before an exam, try not to converse with other students. Talking to other people may increase your own anxiety. When others share with you their concerns and worries, you may be affected by new negative thoughts that you were not thinking of before. Instead, prepare a pre-exam ritual that is calming and helps you feel more positive and motivated for your exam. This can include positive mantras, visualization, a small snack, or even some light stretches.

Avoid Comparison

Usually, after students finish an exam, they ask each other for the results or thoughts on how it went. However, when you are comparing your results with others, even if you are more successful than them, you may end up feeling more anxious for other exams.

Not only do you have to live up to your own expectations but you’ll also afraid to be ridiculed by other classmates. Refrain from sharing your exam scores, even if you do well, so that others are not a custom to asking you for your results. This way, you have one less thing to be concerned about during such a hectic time.

What is the worst that can happen?

If your pre-exam anxiety gets really bad, and you struggle with anxiety normally, it may be helpful to have an honest conversation with a friend or school counselor. During the conversation, discuss the prospect of, “What is the worst that can happen?”

Asking and rationalizing the answer to this question can help you realize that, even if the worst case scenario were to happen, you have the strength and ability to overcome those challenges.

Stress Outlet

Find a positive coping mechanism during the week. Whether that means listening to something positive, having a good workout, or taking a stroll outside, make sure to schedule some selfcare time to clear your mind between exam days.



Mindfulness for Beginners


What is Mindfulness?

Mindfulness is a state of mind of being fully present and embodying the current moment. It shifts someone’s center from worrying about the future or dwelling part mistakes to engaging in the here and now. Practicing mindfulness utilizes techniques to pull one away from their racing thoughts to the positive present.

Where do I begin?

Firstly, it is important to understand the types of concerns you have. Are you someone who is constantly anxious about the future? Do you experience intrusive thoughts that cause you to worry about your own actions or dozens of fearful possibilities? Or are you someone who keeps replaying the past and wishing you’ve done or said something different? Or maybe you’re a bit of both.

Also it’s important to understand your triggers for these thoughts as well. You may feel these thoughts after conversation about high school or when you give a presentation.

When you understand your triggers, you know when to utilize the mindfulness techniques. Using them at the right time will increase the effectiveness of the practices.

Grounding Techniques

A Mindfulness technique that is easy for beginners is called the 5-4-3-2-1 exercise. When you are feeling anxious or notice your negative thoughts are starting to overwhelm you and bring you down, mentally take note of the following

Name 5 things that you can see around you

Name 4 things that you can hear

Name 3 things that you can feel

Name 2 things that you can smell

Name 1 thing that you can taste

The time it takes you to notice these things around you should calm your racing thoughts and ease your anxiety. This also helps you stay present in the moment by shifting your thoughts to what your currents senses can see, hear, feel, smell and taste. Take in the space around you and notice the little things that are in your presence.

If your thoughts are very consuming or your anxiety is intense, it may help to verbally name the things you are noticing. This helps center your awareness to the exercise you are performing.

Like any skill, these exercises get easier the more you practice them. They can also be more effective in tackling bigger emotions when you’ve been practicing them in lesser intense moments.

Mindful Body

Another Mindfulness that can be easier for beginners is noticing your body and sensations during a quiet activity.  

While you have a few minutes to yourself, close your eyes and notice all the physical sensations your body is experiencing. For example:

Take note of the sound of your breath

Notice your heart rate

Any tensions in your body

Move the tension in your body and relax it.

If you experience distractions, notice them, allow them in and then allow them to pass

Recap Step-by-Step For Mindfulness for Beginners

  1. Understand what Mindfulness is
  2. Know your triggers and what types of thoughts you have
  3. Practice the 5-4-3-2-1 exercise
  4. Practice noticing body sensations
  5. Repeat exercises and practice more advance mindfulness exercises when you feel comfortable