Counseling is a process of self discovery that can help people learn how to deal more effectively with situations in their lives such as depression, addiction and substance abuse, stress, problems with self-esteem, grief, issues related to mental and emotional health, and relational problems.

Some people, however, think seeking counseling is a sign of weakness or something to be ashamed of.

Before you dismiss the idea of counseling know that you don’t have to have deep psychological issues to benefit from counseling.

Nip it in the bud

There's no rule that says your problems have to cross a certain threshold of severity before you can see a professional. People with more "mild" issues see counselors all the time, and in most cases, it can even be more effective to see someone about an issue when it's still relatively mild so you can prevent it from becoming a "bigger" issue.

Taking it out can help

Talking about issues you have with another person is helpful, but there is only so much friends and family can help with. Talking with a trained, unbiased individual can give you a perspective you might not have considered before.

Everyone has issues

The benefit to counseling is that it can help you better deal with situations that happen in your life. Counseling won’t eliminate issues you have. It just gives you better tools and courses of action to take to deal with issues when they arise.

Personal growth

Reflecting on your behavior and thoughts is a healthy way to prevent unhealthy situations and actions from reoccurring.  Bottling up or trying to forget problems you are experiencing in your personal and/or professional life can eat away at you. Seeking self-improvement is just one way to prevent illness and live in better health.

Reduce stress

Stress causes sickness, but having stress is not a sign of weakness. It’s a byproduct of living. Counseling is a good way to work out stress in a healthy environment.

Give it a try

If you’ve been thinking about seeing a counselor but have been bothered by the stigma that comes along with talking to a therapist, know that counseling is a good option to help you work through issues. It isn’t weak. In fact, it’s strong and quite smart, if you’re serious about sustaining an overall healthy lifestyle.

Mother’s Day is almost upon us, and as important as it is to celebrate mothers, it’s easy to forget to buy a gift beforehand.

If you haven’t gotten your mother a gift, it doesn’t mean you’re a bad person. It could means you’re busy and time got away from you. If that’s the case, don’t fret. Here are a few easy, last-minute gift ideas packed full of heart.

Plants

Forget flowers and go for a plant instead. Cut flowers die, but a plant can add life to a room or flowerbed long after Mother’s Day has passed.

Garden Stones

Most craft stores have kits that come with everything you need to make a garden stone, except the concrete. You get can a bag of concrete at any home-improvement store.

Homemade garden stones don’t take long to decorate and only need a night to set and dry. They can be personalized and color-coordinated. Plus, they also look like you spent hours making a gift.

Bake something

When all else fails, bake a cake or some cookies. You can then personalize it with icing or other candies just for mom. Just remember not to go crazy with the treats.

Spa day

If your mom likes to be pampered, taking her for a spa day can be a great way to tell her thank you for all she’s done. If a massage is too much for her, then opt for a mani/pedi day instead.

Donate to something

Donating to a good cause in your mom’s name is also a thoughtful, last-minute gift idea. Make sure though that it’s a cause she cares about and not just some random donation because you didn't know what else to buy.

Celebrating your mother doesn’t have to take up a lot of time and money. The best gifts come from the heart. If you put a little thought into what she would like, then shopping for mom on Mother’s Day can be simple and easy.

Tax season is over, and although you have a whole other year before you have to file again, there are several things you can do to help put you on a budget right now.

1. Track your spending for a month

Before you can start a budget you have to know how much you have and, almost more importantly, how much money you spend in a month.

Take a month to monitor your spending. You can get an app for your phone, a spreadsheet for your computer, or you can just do it the old-fashioned way and write it down on paper.

Whichever way you choose, it's critical to know what you're dealing with so you can establish a budget you will stick to.

2. Prioritze your spending

While you're monitoring your spending habits, separate purchases into categories. For example, mortgage/rent, utilities, car and gas bills, etc can be housed under "must pay."

Put food in another category, and entertainment and other expenses into another.

Once you have spending sorted into categories, prioritze your bills. Look for stuff you can cut out and eliminate all together.

3. Make the hard calls

When deciding what to cut out of your monthly spending, if you're serious about saving money, you're going to have to make some tough decisions. Do you need at $200 cable bill, or is there a way to cut back or eliminate it altogether?

Saving money isn't easy, and you're going to have to give up luxuries, and even some necessities, if you're going to get your finances in order.

4. Tackle credit card debt first

If you are in a pinch financially every month due to credit cards, then saving money is out of the question.

Try debt consolidation or shifting the money you'd spend on luxuries and others things you cut out of your budget towards reducing your credit card debt. Credit card debt can put a crunch on a monthly budget real quick.

5. Balance your checkbook

When creating an effective budget, you have to monitor your spending regularly. A good way to avoid overdrawing your account is to make sure to know how much money you have.

A good tip is to go ahead and write down automatic payments that might be coming out later in the month instead of waiting for the payment to process. This will keep how much money you have to spend in persepctive.

A big mistake some people make is that they don't account for future payments that month. When they look at their statement, it often seems like they have more money than they do, which is tempting to spend. Don't. Track all your payments at the beginning of the month to give you a better sense of what you're working with and how far you need to stretch it until the next pay day.

Creating and keeping track of a monthly budget  is a difficult habit to form, but if done properly and consistently, it can mean the difference in having a few bucks to save at the end of the month or scraping by until the next pay day.

Women have come a long way since the suffragists marched on Washington 100 years ago, yet in many places in the world, and even in the United States, women’s rights still have a long way to go.

Today, women are not only raising families, they’re also forging careers. It’s become a juggling act for many, and often the result isn’t always a positive one. Juggling takes precise timing and intense hand-eye coordination to keep things going, and with the schedule many women keep today, it’s easy to let a responsibility drop.

If you’re feeling overwhelmed by the juggling act, here are a few tips to help you keep your sanity, even if you let something drop.

1. You’re not super woman

Nobody can do it all, including woman. Balancing work, family, and health is a lot for anyone to handle. When it comes to juggling your life, remember that no one does it perfect.

Try cutting yourself a little slack and remember, if you try to do it all, you’re risking doing nothing well.

Also, if you do let something drop, although it’s important to learn from such experiences, it’s equally important to recover and move on.

2. Prioritize then set aside time

It’s easy to let all the little things get the better of you. That’s why it’s important to keep in mind the important stuff.

Work is important, but so is family. That’s why it’s important to set priorities and follow through.

Monitor the amount of time you spend working. If you find yourself spending more time working than on other responsibilities allocate times to “take off.”

Taking off doesn’t have to be about taking vacation time, though that’s good too. Taking off means setting time to do other things during the day and in the evenings.

For example, if your child has a soccer game at 5 in the afternoon on a work day, go to work early that day or make arrangements to leave in time to make the game.

But, just as it's important to be at your child’s soccer game physically, it is equally important for you to show up mentally.

We live in a social world, and we're constantly plugged in, which can be stressful and time-consuming. Sometimes it's good to take a break from technology, which is a lot easier said than done.

Try making a conscious effort to put away your phone and table work at a certain time of day so that you can better engage in other things. The habit might be difficult to break, especially in times of boredom, but if you stick to it, you just might find the evening times a little less stressful.

3. Say no

Part of prioritizing your time is about setting limits with yourself, but it’s also about setting limits with others. It’s easy to take on too much because we naturally want to please everyone. Guard your time closely.

Don’t be a victim to etiquette when it comes to saying no. If you’re feeling overwhelmed with responsibility, decline any additional obligations until you have a better handle on your time.

If you’re already over-committed, look for opportunities to lighten your load.

4. Make time for you

It’s easy to forget our personal needs when trying to do a million things. Remember, you will be a much better partner, parent, employee, and person if you take a few extra minutes to take care of your needs and reward yourself from time to time.

5. Remember the basics

Eating right, exercising, drinking water, and getting plenty of sleep are critical to help make sure your body and mind are prepared for this juggling act. If you don’t get rest, don’t keep active, are dehydrated and eat a lot of unhealthy foods, you won’t be able to juggle very successfully or for very long.

Also remember your mental health. Take time to talk to friends and loved ones about stresses and successes in your life. If you’re struggling with one area of your life, let others know. They might be able to offer suggestions or maybe even help out.

When all’s said and done, we’re all equal. Nobody is perfect and no one can do it all, man or woman, but by cutting yourself some slack, prioritizing your schedule, protecting your time, and taking care of yourself, you just might find that juggling isn’t as difficult or arduous as you once thought. In fact, it can be fulfilling and somewhat fun.

March is Women's History Month.

Valentine's Day, Friend or Foe?

The month of February is known for being many things. Not only is it the shortest month of the year, but there are also numerous holidays and celebrations. From Black History Month to Groundhog Day there’s plenty to do during February. Of all the holidays during this glorious month, Valentine’s Day seems to receive the most hype and cause the most stress.

Valentine’s Day has become associated with love, candy, flowers, headaches, guilt, and expensive dinners and gifts those in relationship feel obligated to buy. 

For those not in a relationship, Valentine’s Day can be a depressing, difficult, and arduous day to muster through.

Whether in a relationship or not, there is no need to stress about Valentine’s Day.

Instead, here are a few tips to help make this over-marketed holiday a memorable or, at the very least, a tolerable one.

1.     Lower your expectations 

Valentine’s Day is one day of the year. Just because it’s associated with love doesn’t mean that if you don’t have a Valentine you’re alone.

Nor does it mean, if you have a Valentine, that you have to buy a lot of crap and shower your partner with expensive tokens of your appreciation. It’s not like it's the only day of the year you can celebrate your love.

2.     Remember all the love in your life

Though we think of romantic love first when it comes to celebrating Valentine’s Day, there’s no reason the holiday can’t be about appreciating all the love in your life.

Family and friends are just as important to our health and wellness. Try taking the day to remember all the blessings in your life.

3.     Do something fun

We typically associate Valentine’s activities to romantic gestures like dinner or special surprises, which can be stressful for both those in a relationship and those who are not. We often resent the day for various reasons, like it’s a chore we have to complete before we can move on to St. Patrick’s Day.

This year try to doing something out-of-the-box and fun. Instead of dinner, go rock climbing. Instead of going to a movie, binge watch a TV show you haven’t seen instead.

If you aren’t in a relationship pamper yourself or gather some friends for a game night at home.

The point is, once we remove the obligation and add something fun into the celebration, the holiday will be a whole lot less stressful in the end.

4.     Do it another day

For those in a relationship, try celebrating your love on another day. Going to restaurants or events on Valentine’s can be stressful. It's a busy holiday. Avoid the crowds and bustle, and celebrate at a later date. When it comes to celebrating love, any day of the year could also work.

5.     Do nothing

When it comes to celebrating Valentine’s Day you have to ask yourself, is worth it? If you are a Valentine nut, that’s fine, but if you’re not, there’s nothing wrong with not celebrating the day at all.

There’s no need to stress and possibly go into debt for the holiday. Stress, anger, and negativity can be detrimental to our health. It affects our energy level, mood, and livelihood. It makes us sick and causes real harm to our bodies.

If Valentine’s Day is a stressful celebration for you, then don’t do it. It’s one day, and no one will think less of you if you treat it like any other day of the year.

Helpful Tips To Kick the Habit

When it comes to heart health there is no bigger threat than smoking.

Smoking promotes blood clots, which can block blood flow to the heart, and it contributes to plaque buildup in the arteries.

If you are smoker, it’s critical to your overall health to quit.

Quitting smoking is a difficult process. Our bodies become addicted, not only to the nicotine, but to the thousands of other chemicals in traditional cigarettes.

In addition to the physical addiction, many also become addicted to the social aspects or the habitual processes associated with smoking.

Breaking Cycles

If you are a smoker, you typically have times of the day when you smoke more and other times when you smoke less. Even if you’re a light smoker, only lighting up in social situations, you still have a routine you associate with cigarettes.  

Maybe you always have a cigarette after a meal. Or maybe you have a cigarette to curb your appetite or have one during times of increased stress. Regardless of the habit, we often have difficulties changing our routines.

To help break these smoking routines, it helps to have a strong will to say no and to replace the routine with a healthier habit. For example, say you usually smoke after you eat dinner. Instead of smoking try going for a walk around the neighborhood instead. With time you’ll find you’ll miss the old routine less the more you incorporate and stick to the new one.

Smoking Cessation Tools

Quitting cold turkey is a difficult way to kick the habit of smoking. Although the tactic works for some, many find it difficult to combat the physical and emotional connections they have to smoking.

Even if you know smoking is bad for you, some people still have difficulty telling themselves, “no.”

There are several different approaches to quitting smoking, and what works for one smoker, might not work for another.

One approach to quitting it to wean yourself off the physical and social habit of smoking by introducing small amounts of nicotine into your body at a time. There are patches you can wear, gum you can chew, and electronic cigarettes for those who find it difficult to break the hand-to-mouth habit that goes along with smoking.

If you try a smoking cessation tool to help you quit, the important thing to remember is the end goal.

You want to quit smoking, not just for your physical health but for your financial health, as well. You don’t want to substitute one bad habit for another. For example, if you try sucking on a piece of candy whenever you have the urge to smoke, you don’t want to eat so much candy that it causes damage to your mouth and teeth.

Set Goals

If you want to quit smoking, and you can’t go cold turkey, you need a plan. Be prepared to quit. Be dedicated to it. Set a quit date and follow through.  Hold yourself accountable, but if you fail or slide, don’t give up. Pick yourself back up and try again. Sometimes it takes people several attempts before they actually stick to not smoking.

Talk About It

Don’t keep your desire to quit smoking a secret. Tell as many people about it as possible. Tell the lady at the gas station where you buy your cigarettes. Make her promise not to sell you any.

Tell your friends and family.

If you have friends or family who also smoke, ask them to help you quit. Better yet, rope them into quitting with you. There’s more support in a group.

Regardless, of your approach, you need to keep reminding yourself of your goal to help you stick to achieving it.

Reward Yourself

Quitting smoking is difficult. Reward yourself for hitting goals and milestones. Again, you don’t want to substitute one vice for another, but it’s important to pat yourself on the back from time to time. It’s not easy to get that smoking monkey off your back, and when you do, it’s critical for your mental health to celebrate.

Don’t Slack

As hard as it is to quit smoking, it’s easy to backtrack once you’ve quit. It starts slow at first. You feel confident you can quit. You feel the temptation is beneath you now, so you have a few puffs off a friends when you’re out for dinner and drinks. Then you move to bumming whole cigarettes, at first from friends then eventually from strangers. The next thing you know you’re buying a pack, possibly a carton.

Nicotine is a drug, and if you are a smoker, you are addicted to a very powerful drug. 

After you have broken the cycle and quit smoking, you can’t afford to give yourself an inch because you very well could take a mile.

By quitting smoking you decrease your risk of heart disease and lung cancer, increase the size of your bank account, and help protect those around you by removing toxic second-hand smoke from the air. It might be difficult to kick the bad habit, but once you do, your quality of life will greatly improve.

For those interested in eCigarettes as a way to help you break the habit, check out the video featuring Back Alley Vapes in Oklahoma City.

Financial burdens can be harmful to our health because money, or lack of, can cause us great amounts of stress.

If you're feeling the financial crunch after the holiday season, there are a few things you can do to tighten your belt until your ship has corrected its course.