Spilling Life Tea

Blog about all things lifestyle, home, fashion and being a woman.

10 Essential Tips for Self-Care During Stressful Times

Life can be a whirlwind, can’t it? Between work, family, and the constant buzz of social media, it’s easy to feel overwhelmed. It happens to us all But don’t worry, I’ve got you covered with some essential self-care tips to help manage stress and improve your mental well-being. Let's discover how to nurture yourself even during the most hectic times. Firstly, it is ok to feel stressed it is a natural response we all have you are not alone and everyone gets stressed. 

women stressed at laptop

1. Create a Relaxation Routine

One of the best ways to manage stress is to establish a daily relaxation routine. Whether it’s a soothing bath, a few minutes of meditation, or a good book, make time each day to unwind. This routine can become a sanctuary from the stresses of daily life. It is ok to put your phone down and take some time offline and find your relaxation zone. 

2. Prioritise Sleep

Sleep is crucial for our mental health. Aim for 7-9 hours of quality sleep each night. Create a calming bedtime routine, avoid screens before bed, and make your sleeping environment as comfortable as possible. You’ll be amazed at how much better you feel after a good night’s rest. If your bed is uncomfortable it might be time to make a change. This goes for your linens and pillows. 

3. Stay Active

Physical activity is a fantastic stress buster. It doesn’t have to be intense; even a daily walk can do wonders. Exercise releases endorphins, which boost your mood and help you feel more relaxed. Find an activity you enjoy and make it a regular part of your routine. It is ok to try our lots of forms of exercise until you find the one that you love. By doing this you will be more likely to make a healthy habit for the future. 

4. Practice Mindfulness

Mindfulness involves being present in the moment and can significantly reduce stress. Try techniques like deep breathing, meditation, or simply taking a moment to appreciate your surroundings. Apps like Headspace or Calm can be great tools to get started.

5. Stay Connected

Human connections are vital for our mental well-being. Make an effort to stay in touch with friends and family, even if it’s just a quick chat or a video call. Sharing your thoughts and feelings can be incredibly therapeutic.

6. Healthy Eating Habits

What you eat can affect how you feel. Aim for a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine and sugar, which can contribute to anxiety and mood swings.

7. Set Boundaries

Learning to say no is a powerful form of self-care. Set clear boundaries to protect your time and energy. This might mean limiting your social media use or declining invitations that you know will drain you. It is ok to cut off people who do not make you happy or have your best interests at heart. 

8. Engage in Hobbies

Hobbies provide a great way to de-stress and bring joy. Whether it’s painting, gardening, knitting, or playing a musical instrument, engaging in activities you love can be a great escape from daily stressors.

9. Seek Professional Help

If you’re finding it difficult to manage stress on your own, don’t hesitate to seek professional help. Therapists and counsellors can provide valuable strategies and support to help you navigate tough times. Dont be scared to contact your GP for help and advice. 

10. Practice Gratitude

Focusing on the positive aspects of your life can shift your mindset and reduce stress. Keep a gratitude journal and jot down a few things you’re thankful for each day. This simple practice can make a big difference in your outlook.

By incorporating these self-care tips into your routine, you can better manage stress and improve your overall mental health. Remember, taking care of yourself isn’t selfish it’s necessary.

How to Create a Minimalist Wardrobe on a Budget

If you're like me and have always admired the chic simplicity of a minimalist wardrobe, but worry about the cost, you're in the right place. I’m sharing tips and tricks on how to create a versatile, minimalist wardrobe on a budget. It can be hard to look stylish and keep it affordable and not throw out your whole wardrobe in a fit of I hate my clothing rage but today I am going to simplify what you need to do to create the wardrobe of your dreams. 
Minimalist Wardrobe

1. Start with a Clear-Out

Before you begin building your minimalist wardrobe, start with a good old-fashioned wardrobe clear-out. Yes, I hate doing this too.  Pull everything out of your closet and sort items into categories: keep, donate, sell, and recycle. Be ruthless do not keep that dress you wore ten years ago because it might come back round. Only keep items you truly love and wear regularly.

2. Define Your Style

Take a moment to define your personal style. Browse through fashion blogs, Pinterest, and Instagram for inspiration. Create a mood board or a list of must-have items that reflect your style. This will help you stay focused and avoid impulsive buys that don’t fit into your minimalist aesthetic. This is your time to make your choice classic and elegant. Do we all really need 100 pairs of black leggings no we don't. 

3. Invest in Quality Basics

A minimalist wardrobe is all about quality over quantity. Invest in timeless, high-quality basics that you can mix and match. Look for well-made pieces like a classic white shirt, a good pair of jeans, and a versatile blazer. These items form the foundation of your capsule wardrobe and can be styled in numerous ways. Think about your fashion icon they wear the same classic over and over and always look great you can achieve this too. 

4. Shop Smart

When shopping for new pieces, be smart about where and when you shop. Look for sales, charity shops, and online second-hand shops. Apps like Depop and Vinted are great for finding affordable, pre-loved fashion. Don’t be afraid to hunt for bargains. You can find some real gems if you’re patient. I love finding high-designer items for a bargain. 

5. Embrace Neutral Colours

Neutral colours are the backbone of a minimalist wardrobe. Stick to a colour palette of whites, blacks, greys, and beiges. These colours are easy to mix and match, making it simpler to create multiple outfits with fewer pieces. Plus, neutrals never go out of style! Nothing dates faster than fast fashion neons. 

6. Focus on Versatility

Choose pieces that can be dressed up or down and worn in different seasons. A simple black dress, for instance, can be worn with sandals in the summer or layered with a turtleneck and boots in the winter. The more versatile your items, the fewer clothes you’ll need.

7. Maintain Your Wardrobe

Once you've curated your minimalist wardrobe, keep it in top condition. Regularly clean, repair, and store your clothes properly. This extends the life of your items, meaning you’ll spend less on replacements. Plus, well-maintained clothes always look better.

Bonus Tip: DIY Alterations

If you’re handy with a needle and thread, consider doing simple alterations yourself. Hemming trousers or taking in a dress can be easily done at home and saves you money on tailoring. There are plenty of online tutorials to help you get started. I have bought a few classic Designer items and had them tailor to fit me and they always get compliments. Little did they know they were a bargain find. 

By following these tips, you can build a minimalist wardrobe that’s stylish, versatile, and budget-friendly. Embrace the simplicity and enjoy the freedom that comes with having a curated collection of clothes you love.

5 Ways to Reduce Your Carbon Footprint at Home

Let's talk about some practical tips on how to reduce your carbon footprint at home. Living sustainably doesn't have to be daunting small changes can make a big difference. today we are going to talk about five easy ways to make your home more eco-friendly.

a selection of local produce

1. Switch to Renewable Energy

One of the most impactful changes you can make is switching to renewable energy. Many energy providers in the UK offer green energy tariffs, which ensure that your electricity comes from renewable sources like wind, solar, and hydro. Not only will this reduce your carbon footprint, but it can also save you money in the long run.

2. Insulate Your Home

Proper insulation can significantly reduce the amount of energy needed to heat your home. Consider upgrading your insulation and including loft, cavity wall, and floor insulation. This will keep your home warm in the winter and cool in the summer, reducing your reliance on heating and air conditioning.

3. Adopt a Plant-Based Diet

Reducing your consumption of meat and dairy is another effective way to lower your carbon footprint. Try incorporating more plant-based meals into your diet. There are plenty of delicious and nutritious plant-based recipes to explore. 

4. Use Energy-Efficient Appliances

When your old appliances break down and you need new ones to opt for energy-efficient models. Look for the Energy Star label or A+ rating in the UK. These appliances use less electricity and water, which can lead to significant savings on your utility bills over time.

5. Reduce, Reuse, Recycle

Adopt the three R’s: reduce, reuse, and recycle. Reduce waste by buying products with minimal packaging, reuse items whenever possible, and recycle properly. Composting food waste is another excellent way to reduce your carbon footprint and enrich your garden soil and it is so easy to do. 

Bonus Tip: Support Local Businesses

Whenever possible, support local businesses. This reduces the carbon emissions associated with transporting goods over long distances. Plus, it’s a great way to support your community and enjoy fresh, locally sourced products.

By implementing these simple steps, you can make your home more sustainable and significantly reduce your carbon footprint. Every little bit helps, and together, we can make a big difference. it really isn't as hard as you might think to be green. 

Let's work together to create a greener future!

Top 5 Easy and Healthy Meal Prep Ideas for Busy Weekdays

 Today, I’m let's talk about something that’s been a game-changer in my busy life meal prepping. If you’re anything like me, juggling work, family, and personal time can make it difficult to eat healthily. But to worry, I’ve found that meal prepping is the perfect solution. Yes, I know it sounds daunting but believe me, If I can you can.  So, here are my top 5 easy and healthy meal prep ideas for those hectic weekdays.

The Benefits of Meal Prepping

Before we get into the recipes, let’s talk about why meal prepping is absolutely brilliant. For starters, it saves you loads of time. No more standing in the kitchen every night wondering what to cook, Does anyone else do this? or is it just me? With meal prepping everything is just ready to go.  It’s also a fantastic way to ensure you’re eating healthy portions and not resorting to takeaways. And let’s not forget, it’s much more cost-effective too. There are also the benefits of Less food waste and fewer impromptu supermarket trips definitely make a difference.

Essential Meal Prep Tips

Now, a few tips I’ve learned along the way. Firstly, plan your meals in advance. Take a bit of time on the weekend to decide what you’ll be eating for the week. Secondly, invest in good-quality containers. Trust me, it makes all the difference. And lastly, start with simple recipes. You don’t need to be a gourmet chef to meal prep effectively. Believe me I am not the best chef in the world if I can do this you can. 

Top 5 Easy and Healthy Meal Prep Ideas

1. Overnight Oats

Yes, the internet sensation overnight oats are a lifesaver for busy mornings. Just mix your oats with milk or a dairy-free alternative, add some yoghurt and top with your favourite fruits and nuts. Or a cheeky spoon of biscoff and Leave it in the fridge overnight, and voila! A healthy, delicious breakfast is ready when you wake up. You can mix it up with different fruits and toppings to keep things interesting variety is the spice of life right? 

2. Chicken and Veggie Stir-Fry

A stir-fry is perfect for lunch or dinner. Cook up some chicken breast with your favourite veggies I love using peppers, broccoli, and sweetcorn. Toss everything in a light soy sauce or teriyaki sauce and serve with noodles, brown rice or quinoa. It’s quick, healthy, and reheats easily.

3. Quinoa Salad Jars

These are not only healthy but also look gorgeous. Layer cooked quinoa with chickpeas, cherry tomatoes, cucumbers, and spinach. Top with a dollop of hummus and a squeeze of lemon juice. Keep the jars in the fridge, and you’ve got a ready-to-eat salad that’s both filling and nutritious

4. Baked Sweet Potato and Black Bean Bowls

This is one of my absolute favourites. Roast some sweet potatoes until they’re nice and tender.  Use the airfryer for converinince. Mix black beans with sweetcorn, diced tomatoes, and a bit of lime juice. Pop everything in a bowl and add a sprinkle of cheese if you like. It’s comforting, healthy, and perfect for meal prep.

5. Greek Yogurt and Berry Parfaits

Ok that is a fancy name for yoghart but they are For a snack or a lighter meal, these parfaits are perfect. Layer Greek yoghurt with your favourite berries and a sprinkle of granola. It’s so simple but absolutely delicious. Plus, it’s packed with protein and antioxidants. 

Additional Tips for Successful Meal Prepping

To make meal prepping even easier, pick a consistent day to do all your prep,  Sundays work well for me. Write out a shopping list to streamline your food shop and save money. Consider batch cooking and freezing meals for future use. It’s a great way to have healthy options on hand even when you don’t have time to cook. I do this all the time and it saves me so much time but you need to remember to take the food out to defrost. 

My thoughts

So there you have it, my top 5 easy and healthy meal prep ideas. Meal prepping has truly made my weekdays less stressful and much healthier. I hope these ideas inspire you to give meal prepping a go. Trust me, once you start, you’ll wonder how you ever managed without it. Its such a money and time saver. 

Why do I hate myself so much?

I've often found myself grappling with the question: Why do I hate myself so much? It's a poignant inquiry that delves into the depths of our innermost thoughts and emotions, echoing the struggles many of us face in our journey towards self-acceptance and inner peace. I know I have dealt with this on many occasions in my own life. But you are not something to hate you are special, you are unquiet and you are worth more than your own self-loathing.

Understanding the Roots of Self-Hatred

In the bustling of daily life, it's easy to lose sight of our own worth. From societal pressures to personal setbacks, we encounter a myriad of influences that can chip away at our self-esteem and breed feelings of inadequacy. Perhaps it stems from childhood experiences, ingrained beliefs, or the relentless comparison to others—a toxic cycle that perpetuates our self-loathing. Let's not forget we all live under the unforgiving lens of social media and constant scrutiny. 

Embracing Self-Compassion

In our pursuit of self-discovery, it's essential to cultivate self-compassion.  It's like a gentle embrace that soothes the wounds of self-criticism. In Britain we are often characterized by our stiff upper lip, which may perpetuate the notion of stoicism, but beneath the facade lies a yearning for compassion and understanding. By extending kindness towards ourselves, we can challenge the narrative of self-hatred and foster a sense of inner warmth and acceptance. It is ok to love yourself and It is ok to be different and to change and adapt to new situations and encountering setbacks is normal we don't have to go straight to self-loathing. 

Unraveling the Layers of Self-Reflection

As we traverse the rugged terrain of introspection, we unearth layers of self-reflection that illuminate the depths of our psyche. We can try many ways to understand why we have these feelings of self-loathing.  Through journaling, therapy, or heartfelt conversations, we peel back the layers of self-hatred to reveal the essence of our true selves. We can venture on a journey of rediscovery that leads us towards healing and growth.

 Embracing the Journey Towards Self-Acceptance

As I grapple with the question "Why do I hate myself?" I've come to realize that self-acceptance is not a destination but a journey, a pilgrimage of the soul that unfolds with each step we take. By embracing self-compassion, unravelling the layers of self-reflection, and nurturing inner growth, we embark on a transformative odyssey towards self-love and acceptance. This is one of life's biggest journeys we will take on. The journey to love ourselves and forgive ourselves. We do not need to feel guilty that we want to better ourselves. We can strive to come to terms that we have flaws and that is ok. we are all unquiet and all travel this road to self-love on our own. But know this you are worthy. You are needed and you are wanted. 

How to Cope with Grief - Its A Personal Journey

Grief is an incredibly personal and challenging experience. It can be a very lonely place today i want to share some strategies that help you cope with grief. 

a sad women

Understanding Grief

Grief can manifest in many ways, and it’s important to acknowledge that there is no right or wrong way to grieve.  The initial shock feels like a heavy weight pressing down on your chest. As days turned into weeks, the intensity of the emotions fluctuated. Some days are better than others, but the shadow of the loss is always present.

Allow Yourself to Feel

One of the most important steps in coping with grief is to allow yourself to feel all your emotions. It’s okay to cry, to feel angry, to laugh at a memory, or to simply feel numb. Bottling up emotions can lead to prolonged suffering and can even affect your physical health.

 Writing down my thoughts and feelings helps to process grief tangibly. It was a safe space where you can express everything without judgment.

Reach Out for Support

Grief can feel isolating, but it’s crucial to reach out for support. Friends, family, and support groups can provide comfort and understanding. Talking about your loved one and sharing memories can be incredibly healing.

You can join a local grief support group, and connect with others who were experiencing similar losses making you feel less alone. Knowing that others truly understood your pain was a significant step in the healing process.

Take Care of Your Physical Health

Grief can take a toll on your physical health. During the early stages of grief. It can be challenging to eat well and maintain your usual exercise routine. However, you need to take care of my body as it is crucial for my overall well-being.

Take small steps: drinking enough water, going for short walks, and trying to eat balanced meals. Physical activity, even something as simple as a gentle yoga session, can help with managing stress and improve your mood.

Find Comfort in Routine

After a loss, the world can feel chaotic and unpredictable. Establishing a routine can provide a sense of normalcy and control. sticking to a daily routine can help create structure and stability.

Make sure to set aside time each day for activities that bring comfort, such as reading, gardening, or simply enjoying a cup of tea. These small rituals became a source of solace.

Seek Professional Help if Needed

Sometimes, the weight of grief can be too much to bear alone. If you find that your grief is overwhelming or interfering with your ability to function, seeking professional help can be beneficial.

Reach out to a grief counsellor who can help with tools and strategies to cope with my emotions. Therapy offered a safe space to explore feelings and work through grief in a healthy way.

Honour Your Loved One

Finding ways to honour and remember your loved one can be a powerful part of the healing process. Creating a memory box filled with photos, letters, and mementoes can help keep their memory alive. Also planted a tree in their honour, which has become a living tribute to their life.

Give Yourself Time

Grief is not something that can be rushed. It’s important to give yourself time and be patient with your healing process. Everyone’s timeline is different, and it’s okay to take the time you need to grieve.

There are days when the pain feels as raw as it did in the beginning and other days when we can smile at the memories. Understanding that healing is a non-linear journey has been crucial for my mental health.

Coping with grief is a deeply personal journey, but you don’t have to go through it alone. By allowing yourself to feel, reaching out for support, taking care of your physical health, and finding ways to honour your loved one, you can navigate this challenging time. Remember, there is no right way to grieve, only your way.

If you’re struggling with grief, know that it’s okay to seek help and lean on others. Your journey through grief is unique, and it’s important to find what works best for you.

Remember, healing takes time, and it’s okay to take things one day at a time.

Why Do I Always Feel Like Something Bad Is About to Happen? Exploring Anxiety and Its Impact

Have you ever found yourself caught in a loop of worry, constantly anticipating the worst-case scenario? If so, you're not alone I do this all the time. Many of us experience feelings of impending doom or a sense that something bad is about to happen from time to time. Today, we'll delve into the phenomenon of anxiety like this and explore why some of us are more prone to these persistent feelings of dread.

Firstly, it's essential to understand that anxiety is a natural response to stress or perceived threats. In small doses, it can even be beneficial, helping us stay alert and motivated to tackle challenges. However, when anxiety becomes chronic or overwhelming, it can interfere with daily life and well-being and let's face it it is hard to live with this constant feeling that the sky is falling. 

man in the dark moody clouds.

One common reason why some people constantly feel like something bad is about to happen is a phenomenon known as catastrophizing. Catastrophizing involves imagining the worst possible outcome of a situation and dwelling on it excessively. This cognitive distortion can lead to a heightened sense of fear and anxiety, even in situations where the actual risk is minimal.

People who have experienced trauma or significant life stressors may be more prone to feelings of impending doom. Past traumas can create a heightened state of hypervigilance, causing individuals to interpret everyday events as potential threats. This heightened sensitivity to danger can contribute to a pervasive sense of unease and apprehension. This is where mine stems from. 

Mental health 
Another factor that may contribute to constant feelings of impending doom is underlying mental health conditions, such as generalized anxiety disorder (GAD) or panic disorder. These conditions are characterized by persistent and excessive worry, accompanied by physical symptoms such as restlessness, irritability, and difficulty concentrating. People with GAD may constantly anticipate negative outcomes in various areas of their lives, leading to chronic feelings of anxiety and apprehension.

Your personality 
Additionally, certain personality traits, such as perfectionism or neuroticism, may predispose individuals to heightened levels of anxiety and worry. Perfectionists, for example, may set unrealistically high standards for themselves and fear the consequences of falling short, while neurotic individuals may be more sensitive to stress and prone to negative thinking patterns.

How can we cope? 
So, how can we cope with constant feelings of impending doom and anxiety? One strategy is to challenge negative thought patterns and replace them with more realistic and balanced perspectives. Cognitive-behavioral therapy (CBT) techniques, such as cognitive restructuring, can help individuals identify and challenge irrational beliefs and replace them with more adaptive ones.

Mindfulness and relaxation techniques can also be beneficial for managing anxiety and promoting a sense of calm. Activities such as deep breathing exercises, meditation, and yoga can help individuals cultivate present-moment awareness and reduce the grip of anxious thoughts.

Seek help 
Seeking support from a mental health professional can provide valuable guidance and strategies for managing anxiety. Therapists can help individuals explore the root causes of their anxiety and develop coping mechanisms to navigate through difficult emotions. These are really beneficial and should be explored. Just reading this you are on the path to looking for help so take that next step. 

self-care practices such as regular exercise, adequate sleep, and healthy lifestyle habits can play a crucial role in managing anxiety and promoting overall well-being. By prioritizing your self-care and adopting healthy coping strategies, you can cultivate resilience and build a foundation for working through this awful feeling.

 The constant feelings of impending doom and anxiety can be challenging to navigate believe me I know, but they are not insurmountable. By understanding the underlying causes of anxiety and adopting healthy coping strategies, you can learn to manage your symptoms and reclaim a sense of control over your life. 

Remember, you are not alone, and help is available so you can get through this.