We’ve all heard it: “Just stay positive!” or “Good vibes only!” But what happens when these good vibes become a problem? Welcome to the world of toxic positivity, where being overly optimistic can actually do more harm than good.

What Is Toxic Positivity?

Toxic positivity is like forcing a smile when you’re actually feeling down. It’s the idea that no matter what happens, you should always look on the bright side and never show negative emotions. Sounds okay in theory, right? But in reality, it can lead to people feeling invalidated, ignored, or even guilty for having perfectly normal human emotions.

Why It’s a Problem

Life isn’t always rainbows and butterflies. Everyone has bad days, and it’s completely okay to feel sad, angry, or frustrated sometimes.

Toxic positivity tells us to shove those feelings aside and plaster on a fake smile. But bottling up emotions isn’t healthy. It can lead to stress, anxiety, and even strain our relationships.

Pretending everything is fine when it’s not only builds up pressure until it finally explodes.

How to Spot It

You’ve probably come across toxic positivity without even realizing it. Maybe you’ve heard phrases like “It could be worse” or “Just think positive!” when you’re struggling with something tough.

These comments might be well-intentioned, but they can make you feel like your emotions don’t matter. It’s like someone telling you to put a Band-Aid on a broken arm – it just doesn’t work.

What You Can Do Instead

So, how do we avoid falling into the toxic positivity trap? First, it’s important to acknowledge your feelings, whatever they may be. If you’re having a rough day, it’s okay to admit it.

Talk to someone who will listen without trying to fix things right away. Sometimes, just being heard is all you need.Second, be mindful of the advice you give others. Instead of saying, “Just stay positive,” try something like, “I’m here for you, no matter what.” It shows you’re supportive without dismissing their feelings. And remember, it’s okay not to be okay.

Life has ups and downs, and that’s perfectly normal.

Keep It Real

At the end of the day, real positivity comes from facing challenges head-on, not from pretending they don’t exist. So next time you’re tempted to say “Good vibes only,” think twice. It’s more important to be honest, both with yourself and others, about how you really feel. Because true happiness isn’t about always being positive – it’s about being real

It’s Easy To Overlook Something As Simple As The Air We Breathe

Yet, fresh air is essential for survival and maintaining peak mental and physical health.

Though often unnoticed, its impact on our lungs, minds, and overall well-being is profound.

It’s not just about feeling a cool breeze—fresh air offers these 5 tangible health benefits that can significantly improve your life:

→ Oxygenation: Fresh air is rich in oxygen, vital for cellular respiration. This process fuels your body’s cells, providing the energy needed for daily activities. ^[1]

→ Lung Capacity Maintenance: Deep breathing while inhaling fresh air helps maintain and improve lung capacity. As we age, lung function ^[2] can decline, but regular exposure to pure air combined with exercise can help counteract this process.

→ Stress Reduction: Fresh air has a calming effect on the nervous system. Increased oxygen intake counteracts the fight-or-flight response (sympathetic system) by ^[1] activating the parasympathetic system, which lowers your heart rate, decreases anxiety, and ultimately improves your mood.

→ Mental Clarity: Oxygen-rich air invigorates the brain, enhancing focus and cognitive function. It can “electrify” your cells, improving mental clarity ^[3] and alertness.

→ Negative Ions Boost: Natural environments like forests, beaches, and parks are full of negative ions. These invisible molecules in the air ^[2] have been shown to boost your mood and energy levels. Walking in a park can provide a much-needed dose of these mood-lifting ions even if you live in a city.

With that in mind, let’s explore ways you can get the most out of fresh air today to reduce your stress and anxiety levels:

1. Start Your Morning Energetically with Deep Breathing

Mornings are perfect for filling your lungs with fresh air setting a positive tone for the day. Here’s how:

→ High-Intensity Interval Training (HIIT): Push your heart rate to its maximum, forcing you to breathe deeply and filling your lungs with fresh oxygen. Consider these workouts:

• Sprint Intervals: Sprint all-out for 15-20 seconds, then walk for 1 minute. Repeat for 4-10 rounds.
• Stair/Hill Sprints: Sprint up stairs or hills for 10-20 seconds, then walk back down. Repeat for 4-10 rounds.
• Cycle Sprints: Pedal at max effort for 20-30 seconds, then ease off for 1 minute. Repeat for 4-10 rounds.
• Swimming Sprints: Swim 1-2 laps as fast as you can, then rest for 1 minute. Repeat for 4-10 rounds.
• Bodyweight Circuit: Perform a full-body bodyweight workout with no rest between exercises, then rest for 1 minute after completing the circuit.

→ Intentional Deep Breathing: If intense exercise isn’t for you, try a morning walk focusing on deep breathing—inhale deeply through your nose, fill your lungs, and exhale slowly. There are many deep breathing techniques to explore, such as:

• Box Breathing: Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds.

• 4-7-8 Breathing: Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds through your mouth.

By taking in fresh air with deep breathing in the morning, you’re setting yourself up for a clearer mind, no matter what challenges lie ahead.

Whether dealing with difficult colleagues, managing a demanding boss, or simply coping with running late.

This routine can provide that slight burst of relaxation you need to stay calm and collected.

2. Take Advantage of Breaks During Midday to Reset & Refocus

As the day progresses, stress can build up quickly.

Combat it by stepping outside for a few deep breaths practicing the same technique you used in the morning.

Find a quiet spot, close your eyes, and breathe deeply—inhale through your nose, hold for a moment, then exhale slowly.

Even if you can’t get outside, opening a window and breathing in the fresh air can improve your concentration and reduce anxiety.

3. Unwind Your Evening with Fresh Air for Restful Sleep

As the day winds down, taking in the cool evening air can do wonders for lowering your heart rate and relaxing your body.

Walking home on a sunny evening or sitting outside with a book or journal is the perfect time to unwind and prepare for a restful sleep.

Conclusion: Make Fresh Air a Daily Habit

Fresh air is more than just a breath of relief—it’s vital to a healthy lifestyle.

You can significantly boost your physical and mental well-being by consciously incorporating fresh air and deep breathing into your daily routine—whether during your morning exercise, a midday break, or bedtime ritual.

Why not take the first step today?

Step outside, take a deep breath and let the fresh air revitalize you from the inside out.

Living in the city has its perks—everything you need is within reach, there’s always something happening, and the energy is undeniable. But city life can also be overwhelming, with the constant noise, incessant banging and horning of matatus or nganya, crowds, and concrete stretching as far as the eye can see, you name them. It’s easy to feel disconnected from nature in an urban environment, but that doesn’t mean you have to miss out on the calming effects of the natural world.

Let’s explore how nature therapy can help you find peace and balance, even in the heart of a bustling city.

Nature therapy, or ecotherapy, is based on the idea that spending time in natural environments can reduce stress, improve mood, and enhance overall well-being. While it’s easy to think that nature therapy requires a trip to the countryside or a hike in the mountains, the truth is that even small doses of nature can make a big difference.

Take city parks, for example. These green oases amidst the urban sprawl provide a space to breathe, relax, and escape the hustle and bustle of city life.

Studies have shown that spending time in parks can lower cortisol levels (the stress hormone), reduce anxiety, and boost your mood. Whether you’re taking a leisurely stroll, having a picnic, or simply sitting on a bench and soaking in the greenery, the benefits of being in nature are real. And if you’re in the confines of Nairobi but haven’t visited the tranquil Michuki park, Arboretum or Uhuru pack, then it’s high time you give it second thoughts, ama you just go back to shags (your rural home), kidding not kidding haha!

But what if you can’t make it to the park? No worries—nature therapy can be brought right into your home. Indoor plants are a great way to introduce some greenery into your living space. Not only do they add a touch of beauty to your environment, but they also purify the air and create a more calming atmosphere.

Caring for plants can be a therapeutic activity in itself, offering a sense of accomplishment and a connection to the natural world, even indoors. Another way to incorporate nature into urban living is through outdoor activities. City life doesn’t have to mean staying indoors all the time. Look for opportunities to engage in activities that get you outside, whether it’s jogging in a park, joining a yoga class in an open space, or even organizing a weekend hike just outside the city.

These activities provide physical exercise and a much-needed break from the urban grind.For those who love creativity, bringing nature into your home through art can also be a form of therapy. Think about adding nature-inspired décor—paintings, photographs, or even nature sounds through music. These subtle touches can remind you of the peace and beauty of the natural world, providing a mental escape from the concrete jungle.

To make the most of nature therapy in an urban environment, here are some tips:

– Prioritize Green Spaces: Make it a habit to visit parks or botanical gardens regularly. Even short visits can help you feel more grounded and relaxed. – Create a Green Corner: If you don’t have much space, dedicate a small area in your home to plants. Even a few pots on a windowsill can make a difference.

– Engage in Outdoor Hobbies: Whether it’s bird watching, gardening, or simply taking nature walks, find an activity that allows you to connect with nature regularly.

– Unplug and Tune In: When you’re in nature, try to disconnect from your devices. Instead, tune in to the sights, sounds, and smells around you—this mindfulness practice can enhance the calming effects of nature.From visiting parks to caring for indoor plants, these small acts can help you find calm amidst the chaos, improve your mental health, and restore your sense of balance. So, take a moment to step outside, breathe in some fresh air, and let nature work its magic—even if it’s just a tiny slice of green in a concrete jungle.