MoneyDigest - Personal Finance, Lifestyle, Money Saving Tips

Try these strategies to counter anxiety

The words “anxiety” and “panic” are often used interchangeably, especially among laymen. Though both terms have similarities, they are two different conditions according to medical professionals.

But that’s not the ultimate aim of this article, though it’s vital that we know the differences between them. Anxiety usually arises as a result of worry, stress, or an influence that causes both. On the other hand, panic attacks do not happen because of such triggers and may just come by “out of the blue”.

For those who think they may be suffering from severe panic attacks, we advise you to seek help from a mental health professional. As for those with anxieties, you may want to try these strategies to counter your uneasiness.

#1: Get moving

Exercising causes your brain to release chemicals called endorphins that aid us in feeling good. It can alter our mood for the better, which is why we often feel more relaxed and less stressed after a good workout.

Anxiety sufferers should engage in exercising as often as possible because there are tremendous benefits. For one, exercise is negatively associated with anxiety. The more consistent you are with your workout routine, the less anxious you might feel over the long term.

#2: Gamify your stressors

Gamifying a stressor is the mental process of converting an anxiety-inducing task into a more fun situation.

For instance, you have a pending assignment that makes you feel anxious. Why not turn it into a competition with yourself? Break the work down into small bits and find out how quickly you can achieve each mini task. When you succeed, remember to reward yourself!

Or, if you constantly feel stressed over your monthly presentations to the management, try wearing something comical under your formal workwear when the day arrives. It could be a skintight superman t-shirt or a colourful pair of socks to lift your mood instantly.

#3: Pen down your thoughts

Image Credits: travelandleisure.com

Anxiety can happen due to non-stop racing thoughts. When you find yourself getting trapped in a mental loop, penning down what bothers you can be a very effective way to offload it from your consciousness.

Interestingly, experts have hypothesised that the average person now remembers fewer things because of the ease with which we can look up information on the internet. Now, you can do the same with a journal. Write down your anxious thoughts somewhere, and let your brain offload them as you let the ink flow. Make it a habit to do so frequently or set a specific time to develop a routine.

#4: Stay hydrated

When work gets busy, it’s easy to forget our meals or stay hydrated. While most people are not dehydrated to the point of needing medical attention, it is fair to say that the average person does not drink eight glasses of water daily.

Dehydration can lead to symptoms such as bad headaches as a result of slower blood and oxygen flow to the brain. With that said, the loss of blood flow to the brain can exacerbate your anxiety numbness, which you want to avoid.

#5: Engage in positivity

We have more control over our minds than we think, and one of the most effective ways to reduce anxiety is to begin rewiring yourself for positivity. Have you realised that it starts to snowball when you allow one lousy thought to enter your mind?

When you find yourself entertaining negative thoughts, redirect yourself and find something nice to say. Thinking more positively, in general, is likely to improve your anxiety and your general outlook on life.

#6: Observe your social environment

Image Credits: shrm.org

While being positive helps, it is sometimes hard to maintain that attitude if surrounded by relentlessly or persistently negative people.

Yes, we all have that one co-worker who is always gossiping about someone else. That same colleague could also be a friend or family member who complains non-stop about his or her life. While we obviously can’t disengage from our co-workers or cut off contacts completely, it’s possible to be aware and adjust your exposure with them accordingly.

#7: Find a healthy distraction

Sometimes when anxiety visits, we seek solitude to be with our thoughts or remove ourselves from a stimulating environment. This can be an excellent mechanism to cope at times, but it can also work against us when we allow our thoughts to take over.

Finding a way to distract yourself when you feel anxious can help minimise those thumping thoughts and regain your focus. While meeting friends or picking up a new hobby may help, introverts can sometimes feel overwhelmed with such activities.

If that is you, why not try spring cleaning as an effective distractor? Engaging in the act helps us alter and clean our physical environment, which is also therapeutic. On days when you don’t feel like cleaning, how about solving a puzzle or playing a simple game?

By limiting the amount of time anxiety creeps up on you, you can reclaim your mind control and strengthen your stress control muscle. All will be well again!

6 ways to approach someone who has lost a baby

Long-awaited pregnancies can bring immense joy to expecting parents.

But when one faces a miscarriage, the feelings of loss can be tough to cope with. Whether it’s a loss at three months or a miscarriage at six months, it’s indeed an incident to grief over. It can be even more challenging as a bystander if one does not know how to approach the situation.

If you have a friend or a close relative going through such an unfortunate situation recently, read on.

#1: Keep it simple

In a situation where someone you know has lost a baby, the most effective way to communicate is to keep your sentiments brief and straightforward.

Lengthy messages can be emotionally taxing for people who have just experienced a tremendous loss, even if the messages intended to provide comfort. Simple statements such as, “we are here for you if you need to talk” or “we are thinking of you, and your family” are easy to process, sincere, and meaningful.

#2: Acknowledge the reality

Losing a baby causes tremendous, deep-rooted grief. When a person mourns a lost baby, it is crucial to understand that there is no replacement for the baby that they bore.

While no single prayer or conversation can ease their grief instantly, we mustn’t simply pull away from reality. Yes, it might be difficult and awkward to talk about it. However, acknowledging the miscarriage and being present with a grieving friend can provide a safe space for them to talk about their loss openly.

“When you bring a healthy baby home from the hospital, everyone wants to come over and see the baby and talk about the baby. When your baby dies, people don’t want to come (to) visit; they don’t want to talk about your baby — and that hurts. I wish people didn’t assume we didn’t want to talk about her,” shared a mum who lost her daughter at six months.

#3: Read the room

Image Credits: helpguide.org

This is a time to be sensitive, and one way to do that is to read the room. Whatever situation you find yourself in, it is okay to follow the parents’ lead.

Listen to their tone and the language they use, then try to mirror their chosen words and phrases in your conversation. If the parents are referring to their baby by name, follow suit. If they are using another term, such as “our baby”, follow their preference.

For those holding on to religious or spiritual beliefs, listen and subtly acknowledge their thoughts even if you may disagree. This is not the time to share your views, start preaching to them on what you trust or oppose the bereaved’s feelings.

#4: Allow silence

Know that there may not always be the right words for a mother who has lost a precious child. If you do not know what to say, keep silent.

Gossip, meaningless chatter, over excessive verbal sympathies may sometimes do more harm than good. Everyone grieves differently, and as a bystander, simply being present and tolerating silence can make a massive difference to the affected parties.

With that said, do avoid such phrases:

It’s meant to be.
This is all God’s will.
Maybe it’s for the best.
He/she is in a better place.
Everything happens for a reason.

#5: Present open-ended offers

It can be hard to know what to offer to someone who has lost a baby. Sometimes, we might try to guess what they need out of goodwill and miss the mark completely.

Thus, sometimes it may work if you ask them directly. An open-ended question is best. For example, “What can I do to help you?” or “Is there anything you need?” is an excellent way to open a direct line of communication.

Another way to make an open-ended offer is to volunteer for a specific task that might need to be done. If they have a young child to take care of, offer to babysit them after school so they can get some quiet time. Or you could also help pick up their groceries from the supermarket or even share a dish for dinner.

#6: Check-in regularly

Image Credits: themakingofamillionaire.com

A psychologist shared in her book that it can take a few years for a mother to conclude the episode of her baby’s death.

Since no one person is wired in the same way, different individuals may get over the intense grief at various periods. If there’s something you can do, it is to check in regularly with them. Make it a habit to listen rather than just comfort whether you’re on the phone or seeing them face-to-face.

Being available to listen, especially when paired with an acknowledgement of what happened, can be a powerful way to help someone who is processing the loss of their baby.

Final thoughts

Facing a miscarriage is a heartbreak no one can understand unless they’ve been through it before. Even so, it can be very different between mothers who carry their own stories and pregnancy histories.

More often than not, well-intended words and phrases offered as comfort may come across as belittling, downplaying, or simply just unhelpful. Heed the advice given above if you know not where to start, but if you’re too afraid, then sometimes just being silent but physically available can be an appropriate way to approach a friend who has lost a precious one.

Is it possible to lose weight without exercising?

If you’ve ever wanted to lose weight, it’s most likely that you’ve heard of the exact same phrase repeatedly uttered: “exercise more and eat less”. Even though that method is tried and tested, exercising more sometimes isn’t an option for everyone.

Maybe you have an injury, a condition like arthritis, or just plainly want to avoid doing anything physical. With that said, is all hope lost? Believe it or not, there are still plenty of ways to lose weight while cutting back on physical activities.

But be aware that it will take longer to lose weight without exercise because your metabolism won’t speed up as much. However, this offers you the opportunity to plan out how you will lose weight with a healthier long-term focus rather than a short-term one.

Let’s jump right into some ways you can lose weight without exercising.

#1: Run the race with patience

When starting, you’ve got to come to terms right away because you won’t see fast results.

In confronting this truth, you will save yourself from disappointment and stay committed in the long run, to where you will inevitably see great results at the end. The quicker you internalise this, the faster you can stay on track to lose weight.

#2: Mind your portions

Image Credits: bestproducts.com

Now, you’ve got patience in place. So, what’s next?

Be sure to pay attention to your food portions when eating. One way to do so quickly is to watch your plates. The larger your plate is, the more you will be eating than if you used a smaller plate instead.

That’s why you can use this trick to your advantage by using a smaller plate when it comes to protein and grains and utilising the larger ones for non-starchy and low-calorie vegetables. Keep this principle in mind for your sweet treats too.

If you’re over at a friend’s or relative’s house and don’t have your usual plates to work with portions, don’t panic. Simply halve what you’re typically served, especially when it comes to generous servings as a guest. For those dining out, don’t be afraid to split the meal before you dig in and pack the rest home for later.

#3: Fix your distractions

It’s common for most of us to eat while the television is running or catching up with K-dramas. But what you probably don’t know is that you’ve eaten more than you needed to, thanks to those distractions.

Registered dietitian Heidi Katte advises us to practise mindful eating by chewing slowly. This is one way to focus on what you’re eating, so you can stop when you’re full. From now on, remember to put away those distractions to avoid overeating.

#4: Take in more fibre

Image Credits: thegreencreator.com

Fibre is a substance in foods such as beans and broccoli that can miraculously help you to feel fuller so that you eat less.

Women are recommended to eat 25g a day, and men should consume 38g, but most people barely even reach that amount. With this knowledge in mind, be sure to load up on the fibre, but keep it in moderation. Folks looking for foods to help curb appetite can check out our list of natural foods here.

#5: Get drinking

Jill Weisenberger, the owner of Food & Nutrition Solutions by Jill in Virginia, shares that drinking water alongside your fibre consumption is a win-win combination for weight loss.

Water can also fill you up and replace those sugary drinks that can add hundreds of more unhealthy calories to your daily diet. Don’t have the habit of gulping? Why not try carrying a water bottle with you the next time you head out? Or you can also set phone reminders to take a break and take that glass of water before resuming work.

#6: Fill your plates with protein

Image Credits: timesofindia.indiatimes.com

Foods rich in protein can significantly help fill up your stomach and give you that extra fuel.

Weisenberger highlights that 25 to 30g of protein per meal are generous amounts to start your weight loss journey. Consider adding protein-rich foods like salmon, tuna, chicken, and Greek yoghurt to your meals.

Check out this list of 20 delicious foods high in protein to give you some ideas for your next meal prep!

#7: Get enough zzz

Sleep is one of the most important factors when it comes to regulating your hunger hormones. If you don’t get enough sleep, your body often signals that it’s hungrier and forces you to eat more and hold onto that fat you’re trying to lose.

Night owls will also probably agree that they tend to reach for that slice of frozen pizza in the fridge or cook a pot of ramen to satisfy night cravings. To stay focused and alert for your weight loss plan, get at least seven hours of sleep a night.

Final thoughts

We think you must have heard of the phrase, “you are what you eat”. If you want to lose weight without exercising, that’s not impossible.

As we’ve shared in this article, mind what you put into your mouth, put away distractions while eating, and getting enough shuteye can help. You may even want to try the 80/20 eating plan if you’re up for a fresh challenge. Now, get those jiggly fats out of sight!

Budget-Friendly Sources For Plants & Gardening Essentials In Singapore

Nurturing your plants is a great way to temporarily disconnect from the uncertainties of the world. Letting nature fill your space not only improves your mood, but also helps you breathe clean air.

If you are looking for places to shop for plants, check out the plant nurseries and online marketplaces on this list.

#1: NOAH GARDEN CENTRE

If your fondness for online shopping extends to love for plants, I have good news for you! Noah Garden Centre is an online marketplace that connects buyers to multiple sellers. You will be greeted with a variety of options from plants to gardening accessories. Furthermore, the plants are categorized according to types and sizes.

Image Credits: facebook.com/noahgardencentre

The website also gives specific instructions regarding plant care such as the amount of water and sunlight needed for each plant. Aside from these useful details, you should check out the “clearance tab”. This is where all the special deals reside. Shopping for plants has never been easier.

Website: noahgardencentre.com.sg

#2: THE GARDEN STORE

People who are new to the amazing world of plants may stick to plants that are easy to take care of. From succulents to cacti, you will be spoiled for choice in The Garden Store at Bedok South. This one-stop shop retails plants, planters, soil, gardening tools, paving slabs, and more. You will be able to get what you need to complete your own landscaping project.

Its informative website provides a fact sheet for its plants. For instance, the Money Plant (S$3.50) was described as a plant that needs to be exposed to bright indirect sunlight or semi-shade. Those who are going to shop online will get free delivery purchases amounting to at least S$200. Otherwise, the delivery charge is S$25.

Address: 10 Bedok South Rd, Singapore 469274
Website: thegardenstore.sg

#3: WORLD FARM (HUA HNG TRADING)

The World Farm or Hua Hng Trading is one of the largest garden centers in Singapore. Feast your eyes with a variety of plants and gardening essentials. Simply grab a cart and load your plants in it. You may also pick up accompanying accessories located near the cashier.

Prices here are usually cheaper than most nurseries and they readily stock the bestsellers such as succulents (from S$3), herbs (from S$5), and flowering plants (from S$9). They also have several options for gardening tools, accessories, fertilizers, and other medicines (e.g., insecticides).

Address: 15 Bah Soon Pah Road, Singapore 769962
Website: huahng.com.sg

Image Credits: unsplash.com

#4: FAR EAST FLORA GARDEN CENTRE

Grow delicious herbs to use in your homecooked meals by purchasing plants from Far East Flora Garden Centre. For starters, it stores mint (from S$7) and basil (from S$7). Far East Flora is one of the most popular plant nurseries in Singapore. Its selection for houseplants is vast and even includes garden furniture and other accessories.

Begin the search for your newest plant baby by checking out its website or by visiting its flagship store. Delivery fee will cost you S$35.

Address: Multiple branches in Singapore
Website: fareastfloragarden.com

#5: PICK A PLANT

Pick a Plant’s story started with a humble search for rare air plants from all over the world. A lot has changed since then. Pick a Plant now houses the most interesting air plants, cacti, and succulents to share the founder’s passion for foliage.

Image Credits: facebook.com/pickaplantsg

This plant nursery typically sells their plants for S$4 each. Stay updated by following its Facebook page.

Address: 50 Choa Chu Kang Track 14, Singapore 698940
Website: pickaplant.com.sg

Sources: 1 & 2

It’s time to consider having a money date

Even the strongest couples can experience tension when the topic of money presents itself. Money can bring hidden differences in opinions, priorities, wants, or needs to the surface. Though in all honesty, it can be pretty uncomfortable to talk about it with your partner.

However, avoiding the topic altogether will not solve any problems. Money touches every aspect of our lives since we need it for our daily living. We also require cash for well-deserved luxuries such as staycations or cruises.

It’s crucial to allocate the right amount of money towards expenses, savings, and splurges to thrive. And in a committed relationship, we cannot do it alone. That is why what you might need is a money date.

What is a money date?

Simply put, it is a date with money as the main highlight. Yes, we know it’s tough even to start. But Kathy Entwistle, the founder of Entwistle Partners, a financial specialist team, says that it gets more accessible and comfortable with every little step.

Having a constructive conversation with your partner about your monetary resources and financial goals can bring both of you to better wealth management and freedom in the future.

One of the best ways to have this conversation is to set up a time with your partner, just like how you would do for a typical date invitation. A scheduled time and safe space where you and your partner can talk openly and honestly about money issues is the first vital step to take.

When should we arrange for a money date?

You and your partner should begin having money dates when you are ready to build a future together or you’re moving towards a committed relationship.

However, even if you’re already married, it’s not too late to start. You know the famous phrase, right? Better late than never. Regular money dates are essential, so you can adapt to changing financial circumstances and chart your progress towards your current goals.

Why should you consider having one?

a white mug with the word 'conversations' printed

Image Credits: unsplash.com

Mentally, don’t you agree that it’s easier to look forward to a date than a discussion? Scheduling a date ahead of time gives you and your partner time to reflect, get into the necessary mindset, and prepare yourself for potentially problematic money issues surfacing in your conversations.

A money date is also an apt time to gear yourself to discuss your values, goals, plans, and existing resources. Being willing to discuss any finance-related problems freely can help you and your significant other feel less stressed about the topic of money, in general, going forward.

Is there an ideal spot?

Unlike a traditional date, a money date requires an atmosphere conducive for serious discussions. It should be set at a time and a place where you and your partner can be comfortable and enjoy some privacy at the same time.

With that said, the latest cafe, rooftop bar, or restaurant may not be an ideal environment for a meaningful talk surrounding money. Your home can be the right place, and you could even choose to have your discussion over a glass of wine or a cup of tea to set the mood right.

If you have children at home, find a way to get privacy by considering dropping them off at your parents’ house for a few hours.

How do we kickstart the conversation?

Entwistle recommends that we begin with the bigger picture. These questions could guide both of you to find out what matters to you in life and the role of money in it:

What are our priorities?
Is it taking care of our parents?
What’s important to you when it comes to money?
Is it that you can provide for the family and put our children through university?
Does it have to do with security? Or is it knowing that you have enough to “get by”?

If your priority is to pay off credit card debts, you may want to examine your debts and decide how to approach them systematically. On the other hand, should your partner’s aim be caring for his ageing parents, both of you may wish to set aside an agreed sum of money for this purpose.

Or it could also be that both of you have started thinking about saving up for retirement. If that’s the case, then the conversation could revolve around minimising unnecessary expenses and maximising saving opportunities.

What about financial stresses?

Image Credits: unsplash.com

Having a negative net worth or financial struggles can be upsetting. This emotional distress can spill over into your money date. Thus, it is vital to avoid getting into an overly aggressive discussion on your first money date.

As you and your partner gradually move towards subsequent money dates, you know it’s probably a good time to focus on more specific details. This could surface one’s irrational fear about a particular area. From there, start digging deeper and decide if there’s a solution to work towards.

Final thoughts

While it may feel uncomfortable to talk about money with your partner at first, it’s ultimately an essential thing to have. In fact, you might even surprise yourself by how easy it is to get into the flow of things. If you’ve yet to start, we urge you to consider taking that first step. It’s not as scary as you think it to be.