Becoming aware of your breathing can allow you to release anxiety & reduce daily stress in just moments. Creating a practice around finding your breath, also commonly referred to as a “breathing exercise,” is a great tool to use to help reduce the mind clutter and anxiety you feel throughout the day & instant de-stress in a few easy steps. Today on the blog & podcast, I’m sharing 3 tips to use breathing exercises to calm anxiety and reduce daily stress in a few easy steps. Whether it’s the large load of laundry that needs washing, your never-ending to-do list, or simply a general feeling of overwhelm in your chest, these breathing exercise tips will help you recenter yourself throughout the day & reduce those daily feelings of anxiety and stress.
Read more4 Step Brain Dump Practice for Reducing Daily Stress
Feeling overwhelmed by all of the demands of your life? Try incorporating this daily brain dump exercise to become more aware of what is stressing you out, why it’s stressing you out, & how to effectively reduce your stress levels by learning to let go of what you cannot control. In today’s blog & video episode, I’m sharing my 4 step process for reducing the number of spiraling thoughts and overwhelm in your life with a daily brain dump practice below.
Read moreHow to Be a Humble Person (Even If It Doesn’t Come Naturally)
“The difference between entitlement and privilege is one that is grateful.” -Brene Brown Growing up my father always told me to “be humble” whenever I share about my recent accomplishments. As an adult I now realized how profound of an effect this had upon me a person and I want to dive deeper into exploring the concept of humility below. Today on the blog & podcast, I’m sharing 3 attributes of a humble person and how to cultivate humility in your own life, even if it doesn’t come naturally to you.
Read moreEgo vs Self-Esteem: 3 Differences to Know For Happier & Healthier Relationships
Ego vs Self Esteem… What’s the difference & why does it matter to developing happier and healthier relationships? In 2006, I was a newlywed and new working mother when I first learned about the difference between ego and self-esteem (& then applying the fruits of this discovery to my own life.) Upon reading the book Coming From Love by Dr. Dale Noelting, I began to understand how the ego controls your mind and how to differentiate between the fear-driven ego and love-driven self-esteem to foster happier and healthier relationships with those I love. Today on the blog & podcast, I’m sharing 3 important differences between ego vs self-esteem and how to use harness the power of high self-esteem to promote happier and healthier relationships.
Read more3 Secrets to Chilling Out When You’re Feeling Stressed
Did you know researchers have actually found that to some degree stress is actually good for us? In the right amount, stress can actually be beneficial for your overall health by keeping you focused, motivated, and developing a growth mindset that keeps you moving forward. However, you don’t want to consistently be under a significant amount of stress, because when you’re under chronic amounts of high stress, your body releases cortisol which leads to physical inflammation in the body and reduces your overall health.
They say the top 4 sources for stress are money, work, family responsibilities, and health concerns… can you relate? If you’re feeling quick to be agitated, irritable or a sense of feeling overwhelmed or lonely. These are key indicators of stress. Read on to learn what to do when you’re feeling stressed out & how a little bit of stress can actually be beneficial to your overall health.
Read moreHow to Overcome Fear by Becoming Aware of Your Thoughts & Emotions
If you’re feeling a sense of unpleasant emotions that are making you sit in fear & unable to take action… then this blog post will help guide you through the process of confronting these fears and moving ahead in confidence. There’s not a one-size-fits-all program to overcoming your fears, but here’s what I’ve learned over the years about how to overcome fear by becoming aware of your thoughts & emotions …
Read moreMy Why Behind My What: The Journey to Becoming Dr. Elizabeth Cook
“Why do we do what we do?” I remember being 16 when I started to babysit after school for my neighbor Rosemary and her 10-month-old son Ryan at the time. Rosemary had her PhD and was able to work from home consulting for others & was paid for it. This sounded very new and exciting to me as a 10th grader, as my Mom worked but as a nurse and away from the home. A seed was planted. I started thinking, “I want to be a Mom with a PhD and have the ability to work from home.” Here’s my story of the Why behind my What - how & why earned my PhD. And how I hope it inspires others & allows me to be an even better version of myself…
Read more7 Simple Steps to Embrace a Positive Mindset as a Working Mom
“Ever notice all of those thoughts that pop in your head as soon as you wake up for the day?” Sometimes these thoughts are positive, sometimes they’re negative. But you don’t have to let those negative thoughts become second nature or ruing your day. Here are 7 simple steps to turn your negative thoughts into a more positive mindset as a working mom trying to balance it all.
Read moreWhy I Started Integrated Being...
“How do you do it all?” As a loving mom of 6 & a professional working woman in the high-powered industry of electrical engineering, I’ve been asked countless times, “How do you do it all?” That’s the question that really inspired Integrated Being. I’m going to take you behind-the-scenes of why I started Integrated Being & what you can expect to get out of every blog post, email, course, or podcast episode you listen to from me here.
Read more4 Steps to Embrace Holistic Health & Wellness for Beginners
As a society we spend $6.3 trillion dollars per year on global healthcare, but are we really any healthier? The modern approach to healthcare is to simply treat the symptoms and that usually means ignoring the root cause of underlying stress and disease. I want to propose a different approach that addresses the root cause and realigns yourself with the energy you need to show up as the best version of yourself. Today on the podcast, I’m sharing 4 simple steps to embrace holistic health and wellness for beginners…
Read more3 Simple Habits to Reset Your Day When You’re Feeling Stressed Out
Did you know you an average of 300 decisions every single day? That means that at some point in your day, you may be feeling slightly overwhelmed as you struggle with decision fatigue. Don’t let those emotions get the best of you, tune in to today’s podcast to learn 3 simple habits to reset your day when you’re feeling stressed out & life throws you curve balls you weren’t planning for… Read on to learn more & then make sure to tune in to today’s podcast episode below for a more in-depth look at shifting your mindset and managing stress in your daily life.
Read more3 Easy Steps to Detox Your Home for Cleaner Air & Better Health
Did you know the air inside your home is typically 2-5 times more toxic than the air outside?! In today’s podcast episode, I’m breaking down 3 easy steps you can take to reduce your environmental toxins in your home for cleaner air & better health for you and your family! Read on to learn more… & then make sure to tune in to today’s podcast episode BELOW for a more in-depth look at detoxing your home! *also available on your fav podcast platform — just search “Integrated Being”
3 Easy Steps to Detox Your Home for Cleaner Air & Better Health
STEP 1: Bring Real Plants into Your Home (& Get Rid of Faux Plants)
Let’s start detoxing your home for cleaner air and better health by bringing in real plants, and ditching those expensive fake ones — which can collect dust and reek havoc on your overall health. This one simple step will not only improve the air quality inside your home, it also helps foster an environment of growth, reduce stress, and make you feel calmer and happier.
STEP 2: Eliminate Any Potent Fragrances in Cleaners
You may not know that those good-smelling conventional cleaners you’re using are actually full of toxic chemicals (that’s what gives them that fragrant smell)— many of these chemicals are known as allergens, hormone disruptors, asthma triggers, neurotoxins, and carcinogens — not things we want polluting the air inside our homes. Bottom Line: fragrances are highly toxic! Instead try using natural cleaners like baking soda, vinegar, hot water, or essential oils. BONUS: try to eliminate candles, air fresheners, and dryer sheets (the most toxic household cleaning product!) in your home as well!
STEP 3: Look into High-Efficiency Air Filter System for Your HAC
Last but not least, do a little research and make sure your heating and air conditioning system is helping create cleaner air and therefore better health for you and your family. You’ll want to make sure you have an HAC system with a filter installed that is known to filter out pollen, mold spores, dust, dander, and smoke particles in your air.
Listen to the Podcast BELOW:
Make sure to tune in to today’s podcast episode for a more in-depth look at detoxing your home! *also available on your fav podcast platform — just search “Integrated Being”
xo, Lizzie
This week’s featured essential oil: Purify
Purify is a doTERRA essential oil blend composed of select essential oils known for their cleansing, purifying, and protecting properties. This special blend is a household must-have as it can eliminate odors in a natural way, free of harmful chemicals. It can also be used as a cleaner for countertops and various surfaces. When used throughout the home, its light, herbal aroma will quickly dissipate potent and foul odors and help cleanse the air. Purify also contains protecting properties that can protect against environmental threats. This essential oil blend is an ideal natural product that will add to any cleaning cabinet. Learn more about the Purify DoTerra Essential Oil HERE… & purchase Purify HERE!
Is Life Coaching right for you?
If you’re still feeling under it all and overwhelmed by everything life is throwing your way right now, it may be time the perfect time to look into working with a Life Coach… Maintaining a healthy diet, finding the right balance with your body, detoxing your home, and staying on top of family, work and life demands is not an easy trail to navigate. I’m here as a Life Coach to help you sort through all of the information that’s out there and make a plan that’s relevant to you and your specific lifestyle wants & needs. Want to learn more about what life coaching can do for you? Click the link below to schedule a 15 min chat to learn more…
10 Time Management Tips to Become a Better Problem Solver
“Be wary of making assumptions about a situation that you know little about”
Our time is one of our most valuable assets.
It should be carefully guarded and spent wisely. That’s easier said than done. Every day there are new challenges, unexpected requests, and other matters of life that can get in the way. Then we have to make decisions and face problems that need solving. The ability to solve problems can directly affect how you manage your time. This makes problem-solving a critical skill: not only are you facing down and overcoming the issue at hand but when you’re efficient, you’re guarding your time. Efficient problem-solving means a better handle on your time management.
Problem-solving isn’t just an ability, it’s a mindset. It drives you to bring out the best in yourself and to maintain clarity in your direction. But solving problems is frenetic – no two problems are the same. How do you become an effective problem solver? First, you need to be both systematic and logical. Here’s 10 time management tips to help you become a more efficient problem solver & make the best use of your time.
10 Time Management Tips to Become a Better Problem Solver
Create specific, measurable goals with clear end results.
Schedule important work for the hours you feel most energized.
Prioritize what’s important and postpone what can wait.
Delegate tasks – you can’t and shouldn’t try to do everything.
Reward yourself – it’ll keep you happy and motivated.
Schedule self-care regularly — yoga, massage, meditation, etc.
Save easy or boring work for lower-energy periods.
Break down big tasks into smaller, more manageable tasks.
Batch tasks: Allot time periods for what you need to do.
Take breaks when you’re feeling stuck or drained - go for a walk, eat a snack, etc.
When you have the tools in place to solve problems as they come (which these 10 tips will help you do!), you’ll maintain control over your schedule and most importantly, your time. Throughout the day, anything can be thrown your way that you didn’t expect – what matters is how you respond to it. With the right mindset (& time management tips), you’ll find the strength to face problems head-on and with integrity, rather than letting them suck your time and cause you to spiral.
xo, Lizzie
This week’s featured essential oil: Pink Pepper
In addition to the right mindset, equip yourself with the right resources. DoTerra Pink Pepper oil can help you stay alert, fight grogginess and brain fog that’s just a part of life. Learn more about the Pink Pepper DoTerra Essential Oil HERE… & purchase Pink Pepper HERE!
Is Life Coaching right for you?
If you’re still feeling under it all and overwhelmed by everything life is throwing your way right now, it may be time the perfect time to look into working with a Life Coach… Maintaining a healthy diet, finding the right balance with your body, and staying on top of family, work and life demands is not an easy trail to navigate. I’m here as a Life Coach to help you sort through all of the information that’s out there and make a plan that’s relevant to you and your specific lifestyle wants & needs. Want to learn more about what life coaching can do for you? Click the link below to schedule a 15 min chat to learn more…
7 Secrets to Finding Joy As a Working Mom
Try to gain insight on what triggers you to react rather than respond thoughtfully
What makes me run? First, recognize this: There is no simple solution or secret to creating an easy life for yourself. We are all going to face challenges and find ourselves feeling overwhelmed and unfocused. If we keep searching for ways to make life easier, we’ll be disappointed. Instead, we need to create moments of joy each day. But how?
The key is to constantly ask yourself questions to find out what makes you tick, what your daily pain points are, and most importantly, where you find your joy. Once you find your joy - what drives you - you can structure your days around it. Then, delegate, deal with, or let go of the rest.
How I Make It All Work as a Working Mom:
Read moreGut Health: What is your Microbiome? (Probiotics vs Prebiotics)
The gut is the seat of all feeling.
Polluting the gut not only cripples your immune system, but also destroys your sense of empathy, the ability to identify with other humans. Bad bacteria in the gut creates neurological issues.
The gut is the seat of all feeling. Polluting the gut not only cripples your immune system, but also destroys your sense of empathy, the ability to identify with other humans.
Be careful not to be so attached to your opinions that you aren’t open to hearing other perspectives… Gut health is a critical aspect of our overall well being, but it can be difficult to understand. It all starts with the microbiome, which is made up of billions of bacteria, fungi, and viruses. The microbiome is a core component of our digestive health, and a healthy gut has a positive ripple effect. Gut health can improve our moods, our immune system, and our weight goals.
Read moreHow to Practice Self Reflection & Learn from Uncomfortable Thoughts
Now, more than ever,
Now, more than ever, we need to be having the hard conversations, asking the tough questions, and sitting with uncomfortable thoughts. But doing so requires thoughtfulness. At the same time that we’re probing difficult concepts – like our own implicit bias – we need to make sure we’re tending to our relationships and our own self-care. So where do you start?
Begin by understand your own thoughts and feelings…
Read moreGoal Setting: 5 Tips to Help You Focus on the “Big Rocks” of Your Life & Achieve Your Dreams
Try to gain insight into what triggers you to react rather than respond thoughtfully.
“I want to move up in life, but I’m so busy.” “I have an idea of how I want to progress, but I can’t prioritize.” Does this sound familiar? Whether it’s getting a degree to get further in your career or improving your personal health and wellness routine, it’s important to have goals. It’s equally easy to believe there’s no room in your daily routine to add the steps necessary to work toward something new. If we let it, life can stand in the way of achieving our goals.
Read more3 Steps Daily Gratitude Practice to Feel Happier & Healthier
Forgiveness opens the path to greater freedom. The busier we are, and the harder we push ourselves to achieve our next big goal… & the easier it is to forget to stop and appreciate what we already have in front of us. That’s right – when you’re preoccupied by what’s to come, you fail to be grateful for what you’ve earned.
Gratitude is essential to keeping us grounded. Without gratitude, negativity can creep in. Why don’t I have what someone else has? When will I ever reach my goals? These thoughts prevent us from being grateful, and instead keep us jealous and bitter. Taking a moment each day to be grateful for everything that’s happening in your life, and everything you have will give you the positivity you need to keep moving forward.
If you’re not yet convinced, listen to the experts. In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.
Read moreHow to Use Free Writing to Clear Your Mind & Organize Your Busy Schedule
Focus on what unites you with others, not what divides you. If you’re feeling overwhelmed by your never-ending to-do list and unsure how to bring more clarity to your busy life and schedule these days, then free writing may be a good option to consider. I’m sharing how I use free writing to clear my mind, de-stress my thoughts, and organize my busy schedule for a more productive and more peaceful week.
Read moreHow to Find the Right Workout Routine For You
Stay focused on your personal journey.
Good exercise is one of the best, most valuable gifts we can give our body. Especially as we’re spending long days inside, taking time to move helps stimulate not only your body but your brain as well. Exercise lets you energize, de-stress and change your outlook. A renewed perspective and dose of endorphins is particularly important right now.
Everyone needs exercise. When it comes to finding exercise that’s right for you, it helps not to overthink. Doing what makes your body feel good is enough to guide you. But that doesn’t mean exercise isn’t hard work – it takes consistency, and what matters most is that you’re building the right habits. In addition to exercise, eating right and drinking enough water forms a strong and stable foundation for health. Essential oils should also be core to any exercise and diet regime.
They’re versatile enough to promote healthy activity and recovery: I use Doterra’s Deep Blue oil blend to soothe tired muscles and sore joints.
That said, everyone’s body is unique, and different forms of exercise will serve you differently. Bio-individuality is the concept that no exercise routine, diet or lifestyle is right for all people. What makes someone feel their best might make someone else too quickly fatigued; a diet that serves one person perfectly might lead to weight gain or bloating for someone else. This also means that as you change, your lifestyle might need to change with you. According to the Institute of Integrated Nutrition, factors to consider when determining what works for your bio-individuality are lifestyle, occupation, geographic area, available resources, body type, age, culture, and religion. (IIN)
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