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"I make decisions that are in my best interest."
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Happy Monday! We hope you had a restful weekend. We're kicking off another week of self-care with:
- What to know about high-functioning anxiety
- Tips to manage anxiety
- Budget self-care ideas + earning extra cash
- The math grounding technique
- Why art is great for self-care and mindfulness + more your art can do
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Did You Know?
What is the most common mental disorder?
Scroll for the answer!
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What Is High-Functioning Anxiety?
Many of us experience feelings of anxiety at some point or another. However, we may go about our day and still finish all the tasks we need to do — so it doesn't seem like a huge deal.
As shared by the American Psychological Association, "Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure."
With an anxiety disorder, people may experience this feeling frequently or constantly — and it may impact their ability to do their normal day-to-day activities, the National Institute of Mental Health shares.
However, others may feel the same way — but still go about their day and appear unaffected. This is known as "high-functioning anxiety," as shared by Health Matters.
This may manifest as having perfectionism, being extremely detail-oriented, and acting proactive — however, it may also come with feelings of fear, self-doubt, constant worries, and overthinking.
High-functioning anxiety is not an official diagnosis, but those who have it may still struggle with that constant stressful feeling and notice the impacts on their mood and ability to live the life they want, according to Health Matters.
Taking steps to care for ourselves can help us feel less of that worry and focus more on the things we love. Keep reading to learn some expert tips on managing anxiety.
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Tips To Manage Anxiety
Whether a specific scenario triggers anxiety, or you deal with it consistently, finding small ways to help manage those feelings can go a long way.
- Do grounding techniques: These are super helpful in the moment when you need to break away from some of those feelings of worry.
- Practice mindfulness: Anxiety can make our thoughts spiral. Practicing mindfulness and trying to focus in the present moment can help limit some of that mind wandering.
- Share your feelings with friends and family: Opening up to trusted friends and family can be a great way to share some of your worries.
- Chat with a professional: Remember, there is absolutely no shame in talking with a professional. They are experts and can offer a safe space to help based on your specific scenario.
- Journal: Getting your thoughts on paper can help you work through some of those worries.
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5 Budget Self-Care Ideas
Taking care of yourself doesn't have to break the bank. Here are five budget-friendly self-care ideas that anyone can enjoy:
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DIY spa day: Create a relaxing spa experience at home without the expensive price tag. Draw a warm bath with some Epsom salts or your favorite bath bomb. Light some candles, play soothing music, and indulge in a homemade face mask using ingredients from your kitchen, such as honey, yogurt, or oatmeal. Finish off with a DIY manicure or pedicure using nail polish you already own.
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Nature walk: Spend some time outdoors reconnecting with nature. Take a leisurely walk in a nearby park, nature reserve, or even just around your neighborhood. Breathe in the fresh air, listen to the sounds of birds chirping, and appreciate the beauty of the natural world around you. Nature walks are not only great for physical health but also for reducing stress and boosting mood.
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Mindful meditation: Practice mindfulness meditation to calm your mind and reduce stress, all for free. Find a quiet and comfortable spot where you won't be disturbed, sit or lie down, and focus on your breath. Allow yourself to be fully present in the moment, observing your thoughts and sensations without judgment. There are plenty of free guided meditation apps or videos available online to help you get started.
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Creative expression: Engage in a creative activity that brings you joy and allows you to express yourself. Whether it's drawing, painting, writing, or crafting, unleash your creativity without worrying about perfection. Use whatever materials you have on hand or explore inexpensive options at your local dollar store. Creating art can be a therapeutic outlet for stress relief and self-expression.
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Digital detox: Take a break from screens and disconnect from technology for a designated period, whether it's an hour, an evening, or even a whole day. Use this time to engage in offline activities that nourish your soul, such as reading a book, practicing a hobby, or spending quality time with loved ones. Disconnecting from digital distractions can help reduce stress, improve sleep, and enhance overall well-being.
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Hands Down The Laziest Ways People Are Making Extra Cash
Feeling lazy but still want to earn some extra cash?
We've done our research and found some unusual (but legit) ways that people can stack their bank accounts without having to leave their house. Some will help you save. Others will help you pad your wallet right away.
If your bank account could use a boost but you don't want to start a second job, then these could be right for you.
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Thank you to FinanceBuzz for sponsoring Note To Self.
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Discover the Math Grounding Technique
There are lots of different grounding techniques to help bring you back to the present moment when you're feeling lost in your anxiety.
One we've recently discovered — and found super helpful — is the "math" technique.
In this practice, you use different numbers and equations to focus your thoughts.
This helps your brain think about something specific rather than wherever your thoughts are spiraling.
Some examples, as shared by Healthline, include:
- Count backward from 100 by 9's, 7s, 3's, or another challenging interval.
- Think of how many different ways you can add two numbers together to equal a specific figure. Let's say your number is 32. You could think of 30+2, 25+7, 15+17, 11+21, 1+31, and so forth.
- Pick a single-digit number, and do multiplication with other single-digit numbers, alternating lowest to highest (7 x 1 = 7, 7 x 9 = 63, 7 x 2 = 14, 7 x 8 = 56, etc.)
If you're a natural mathematician, you can try more challenging equations to help ground yourself.
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Why Art Is Great For Self Care and Mindfullness
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Stress relief: Engaging in art activities such as drawing, painting, or sculpting can provide a much-needed outlet for stress relief. Art allows you to express your emotions and thoughts in a creative and nonverbal way, helping to release tension and promote relaxation. The act of creating art can be meditative, allowing you to focus your attention on the present moment and quiet your mind.
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Self-expression: Art offers a means of self-expression and exploration, allowing you to convey your inner thoughts, feelings, and experiences visually. Through art, you can communicate aspects of yourself that may be difficult to put into words, fostering greater self-awareness and understanding. Expressing yourself creatively can also boost self-esteem and confidence, as you see your unique perspective come to life on the canvas or paper.
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Mindfulness practice: Art-making can serve as a form of mindfulness practice, encouraging you to be fully present in the moment and engage with your senses. Whether you're painting a landscape, sketching a still life, or molding clay, focusing on the process of creating art can help quiet the chatter of the mind and cultivate a sense of inner peace. Paying attention to colors, textures, and shapes can heighten your sensory awareness and deepen your connection to the present moment.
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Emotional healing: Art therapy has been shown to be effective in promoting emotional healing and processing difficult emotions. Engaging in art can provide a safe and supportive space to explore and express feelings of sadness, anger, grief, or anxiety. Through art-making, you can externalize your emotions, gain new insights, and work through unresolved issues. The act of creating art can be cathartic, helping you to release pent-up emotions and find a sense of relief and closure.
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Joy and creativity: Finally, art can simply bring joy and fulfillment to your life. Engaging in creative activities allows you to tap into your imagination, playfulness, and sense of wonder. Whether you're doodling in a sketchbook, experimenting with mixed media, or crafting something with your hands, art invites you to embrace your innate creativity and childlike sense of curiosity. Cultivating a regular art practice can infuse your life with beauty, inspiration, and a sense of purpose.
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This Painting Sold For 8 Million and Everyday Investors Profited
When the painting by master Claude Monet (you may have heard of him) was bought for $6.8 million and sold for a cool $8 million just 631 days later, investors in shares of the offering received their share of the net proceeds.
All thanks to Masterworks, the award-winning platform for investing in blue-chip art. To date, every one of Masterworks’ 16 sales out of its portfolio has returned a profit to investors. With 3 recent sales, investors realized net annualized returns of 17.6%, 21.5% and 35%.
How does it work? Simple, Masterworks files each offering with the SEC so that nearly anyone can invest in highly coveted artworks for just a fraction of the price of the entire piece.
Shares of every offering are limited, but Note To Self readers can skip the waitlist with this exclusive link.
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Thank you to Masterworks for sponsoring Note To Self. Past performance is not indicative of future returns, investing involves risk. See disclosures masterworks.com/cd
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Parting Thoughts:
- Did You Know: Anxiety. According to the WHO, around 301 million people have anxiety.
- 🏼♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week!
- Final Self-Care Thoughts for Today: Try to find intentional time today to do something that calms you.
- Cat of the Day, Dibley: Meet Dibley, the tuxedo cat who takes lounging to a whole new level. With a knack for finding the most unconventional positions to relax in, Dibley is...
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Share the love
Know a fellow self-care lover who would benefit from joining the Note To Self Community? Forward this email or refer them at readnotetoself.com!
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Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at care@readnotetoself.com!
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