How to De-Stress when Stress Seems to Build and Build

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp

I am no stranger to stress, as I am sure many of you are as well; however, there are ways, methods, and techniques that one can utilize to at least decrease the uncontrollable stress that arises in each of our own lives.

Start to declutter. Declutter your home, declutter your mind, and declutter your computer – including your email. When you become non-functional and lacking in productivity – then you know it’s time to declutter.

Begin by recognizing what is clutter. Then ask yourself why you are still holding onto that clutter. Is it memorable? Does it fit with your decor? Does it contain vital information? When you’re able to identify why you are holding onto the things that cause clutter then you can begin recognizing what clutter is and understand yourself better.

Do you need help getting your email under control? Then contact Jessica Beauchamp. She has managed a wide array of clients email – helping them become more efficient and tailoring each experience as necessary.

Now, take control. After recognizing the clutter, then one should put in place a set of processes for how to manage that clutter. Choose designated spaces, folders, bins to place certain items – think memorable items, holiday items, items and ideas of similar content, and so forth. Use those places by starting to place the items that you cannot get rid of into them, both as you touch them (think touch once and act so as to save time and improve your efficiency), also when things of that certain type come in – touch once and act – don’t come back (unless the time calls for it, not to act). At this point, you should also begin eliminating the items that are not wanted, necessary, or sentimental. This could mean donating, throwing things out, or deleting.

Clean space means a clean mind.

Now that you have the cluttering recognized, you need to also manage your energy. So often stress develops into anxious energy that builds up and can cause major detrimental effects to our body if we don’t manage that energy and bring it back down to a normal state. This means that with the over-energy you should put it towards something productive but different from what is causing the stress. This could be exercising – both in the form of high aerobics (to burn off that extra energy and that fat that the cortisol hormone produced by stress creates within us) or in the form of a relaxing and calming practice such as yoga. You could also put your energy towards hobbies or another passion of yours. What is most important here though is not necessarily what you do but that you do something else until you feel less stressed about a situation and are able to cope better with the demands placed upon you. By doing this you are refreshing your mind, providing yourself with enjoyment, and changing your train of thought which in fact inspires greater results then overworking on a constant stream-of-thought producing exhaustion, confusion, and ultimately stress. Even if your calendar seems full, there is still time to make me time – and make it a priority!

As a means of de-stressing, we need to also take care of ourselves – this means eating healthy, getting adequate exercise in, and sleeping the natural amount that our body demands (for some, this is 8-hours and others it may be 6-hours or some other amount – think 7.38 hours). Practice mindfulness, find your spirituality and learn to receive peaceful happiness in this chaotic world of ours. Not to mention self-care is tremendously important – there’s even a whole month dedicated to self-care (September).

In short, recognize your clutter, take responsibility to regain control, take a break by expending your energy towards productive “me time”, and finally, make your health a priority.

Did I miss something? Please add it to the comments as I would love to know new and different ways to destress! ūüôā




Weekend Words of Wisdom | Positive Thinking | Make Your Environment Encouraging | #8

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp
This entry is part 3 of 20 in the series Weekend Words of Wisdom

Weekend Words of Wisdom | #8

“Create a clean and peaceful working environment which encourages creativity and positive thinking.” —¬†Joseph Help, Stop Procrastinating: How To Overcome Procrastination —¬†

Change your space to one that is conducive to your productivity and no one else’s. Try placing your favorite art pieces around the room, releasing a peaceful and favorite scent through an essential oil diffuser, listen to your favorite music or background sounds, or paint your workspace a color that encourages you to be productive. Essentially put, if you don’t like it, change it – this goes for more than just your space but also for everything in our lives.

Our space influences our mind.

Five-Day Meal Plan for a Healthy Body

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp
This entry is part of 6 in the series Guest Bloggers

Your health should be your number one priority no matter what. For this you need to plan two things accordingly, firstly set up exercise schedule using equipment like dumbbells and resistance bands and the second thing is to maintain a healthy meal plan. Here is a five-day meal plan for you. Have a look:

Day One

  • Breakfast: A glass of whole milk (calcium intake is crucial for the body and milk is a high source of calcium), a half fried egg and two slices of whole wheat bread.
  • Lunch: Pita bread sandwich with grilled chicken pieces, cabbage and cheese and a bowl of fresh fruits (any seasonal fruit of your choice)
  • Snack time: One to two small pieces of dark chocolate
  • Dinner: Fresh green salad, grilled lamb chops and a bowl of low-fat yogurt

Day Two

  • Breakfast: Two pieces of whole wheat bread, a cube of butter and a glass of soy milk (for all the individuals who are lactose intolerant, soy milk is a good source of protein for them)
  • Lunch: Stir fried chicken with mushroom sauce, a bowl of Caesar salad and a grilled peach
  • Snack time: A glass of fresh orange juice (or any other seasonal flavor of your choice)
  • Dinner: A bowl of Quinoa salad, medium steak with fresh fries and saut√©ed green vegetables (whatever seasonal vegetable is available)

Day Three

  • Breakfast: Two soft boiled eggs with avocados and a cube of cheese
  • Lunch: Hummus with pita bread, a piece of grilled chicken and an apple (or any other fruit that you like)
  • Snack time: A packet of Doritos with salsa sauce
  • Dinner: Vegetable stew, one to two pieces dinner rolls and a cup of flavored yogurt (any flavor of your choice)

Day Four

  • Breakfast: Cereal with fruit and nut, a bowl of fresh fruit (any fruit seasonal of your choice)
  • Lunch: Pita bread sandwich stuffed with tuna fish, lettuce and white beans (tuna fish is a great source of vitamin D) and a glass fresh fruit smoothie
  • Snack time: A cup of sugar snap peas with half bowl of hummus
  • Dinner: A bowl of tomato soup, chicken pot pie with red onions and a scoop of low-fat ice cream

Day Five

  • Breakfast: A whole wheat bagel with cream cheese and a glass of whole milk coffee
  • Lunch: Mixed vegetable soup and a bowl of bean salad
  • Snack time: Two to three pieces of grilled chicken wings
  • Dinner: Smoked Salmon, prawn curry and a bowl of low-fat yogurt

This five-day diet plan is rich in calcium, proteins, and vitamins. For the rest of the two days left in the week, you can eat whatever you want and have fun. I would call them the cheat days. I hope this article helps you out. Have a wonderful day!

Ida Jones is a mother of two little ones. She enjoys home-based workouts, cardio exercises, and long runs. She loves spending her vacations outdoors with her kids around nature. She believes in clean and healthy eating. She regularly writes about fitness tips and much more at Fitness Grit.

10 Ways to Love Yourself…Starting Today.

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp

The month of September is all about self-care awareness month. In celebrating this, let’s discuss 10 ways to self-care and self-love yourself.

  1. Spend time meditating – this allows you to slow down, even if it’s just 5 minutes, and become present and aware at the present moment.
  2. Stretch or practice yoga. This relaxes your mind and body.
  3. Drink your favorite warm or cold beverage – this could be a sweet cup of coffee or a delicious warm beverage.
  4. Spend a few minutes journaling and drawing your thoughts, worries, and loves.
  5. Turn off the technology and sit in peace while reading a book Рnew or an old favorite.
  6. Get out and breath in the fresh air – take a run or a nice walk around in nature. If you’re a regular treadmill user – skip the treadmill and enjoy the fresh air.
  7. Do something you love and be creative while doing it – you’ll be amazed at how much fun you’ll have!
  8. Do something for yourself that you have been putting off for awhile. This may involve letting those dishes sit in the sink for an hour or two, but they’re not going anywhere, so let them be and spend time on you because you deserve it.
  9. Turn on your favorite music and start dancing Рjust let loose and have fun!
  10. Write down 10, yes 10 things, that you are grateful for. I will help – #1 – you are alive.

So what are you waiting for? Get out there and take a little time for yourself! Oh, and remember, there’s an awesome #selfcarechallenge going on on Instagram – just use the #selfcarechallenge for a chance to be featured on the blog at the beginning of October after Self Care Awareness month is over and the challenge has concluded.¬†

Mother Nature Heals | Black Seed Oil

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp
This entry is part 1 of 2 in the series Mother Nature Heals

All about the healing properties of Black Seed Oil, also known as Black Cumin or Nigella Sativa.

Black seed oil contains two very potent chemicals within its’ makeup, these are thymoquinone and thymohydroquinone. Having these chemicals makes black seed oil a powerful natural remedy.

What are the healing proponents?

  • Anti-inflammatory: Inflammation is caused by excess white blood cells – however, black seed oil can decrease the presence of white blood cells both within and on our bodies by specifically targeting the white blood cells and boosting our immune systems while also increasing the oxygen in our blood flow.
  • Antihistamine: Black seed oil not only provides relief from the symptoms of allergies, but it also aids in improving the immune system to decrease the effects of allergic reactions within our bodies while also allowing us to remain energized and not groggy.
  • Promotes a healthy heart: Black seed oil is rich in the unsaturated fats, Omega 6 & 9 and contains phytosterols which help to aid in the elasticity of your blood vessels and promote blood flow thereby aiding to a healthy heart.
  • Promotes skin health: With the combination of vitamins, fatty acids, amino acids, and antioxidants when applied to the skin promotes healthier and younger looking skin. Additionally, black seed oil can be used as a natural sunblock and may even assist in the treatment of skin cancer as well as eczema, psoriasis, and acne due to its’ anti-inflammatory and anti-bacterial properties.

Additional healing proponents:

  • Promotes deeper and better sleep.
  • Improves our mental and emotional health.
  • Aids in relieving people of chronic fatigue.
  • Has been used as an effective treatment of HIV.
  • Like our skin, it’s beneficial for our hair as well.
  • Improves fertility for both men (increased sperm count) and women.
  • Antispasmodic and can reduce sore muscles caused by stress and fatigue.
  • Reduces overall pain – largely in part to its’ anti-inflammatory properties.
  • Antiviral – Immune system¬†booster (great for use during flu and cold season).
  • Anti-bacterial – including being an effective treatment for MRSA (aka staff infection).
  • Inhibits cancer cell formation, growth, progression, and cell reproduction.
  • Reduces blood sugar – this is especially¬†useful for those at risk for diabetes.
  • Improves and speeds up our metabolism, aiding in our weight loss efforts.
  • Anti-fungal – Due to the chemical properties of black seed oil, fungi and molds cannot coexist with the oil.
  • Is beneficial in the treatment of headaches and migraines when applied topically around painful areas.

Suggestions on how to use:

  • Take a tsp directly from the bottle – unmixed with other flavors.
  • Combine 1 tsp with honey and mix into your favorite cup of tea or smoothie.
  • Rub directly on the spot/s that are affected (either by injury, skin issue, or muscle pain).
  • Use the oil to cook with in some of your favorite recipes – this would pair well with meats and in pasta sauces.

Where to Buy?

Black seed oil can be purchased from The Green Life and is available as a potent oil, in capsule form, and as body lotions and soaps.



Weekend Words of Wisdom | Positive Thinking | Change Our Mind to Change Your Life | #7

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp
This entry is part 4 of 20 in the series Weekend Words of Wisdom

Weekend Words of Wisdom | #7

September is self-care awareness month. In sticking with this, our theme for the month for Weekend Words of Wisdom is positive thinking.

“Being in a positive state of mind is more important than you might think as the mind cannot be creative in a negative state. New ideas, thoughts and inspiration will only take place when the mind is positive.” — Joe Hinchliffe —


We can ultimately change our lives completely through a shift in perspective and a change of attitude. It’s quite simple – if you want to change your external life then change your internal mindset to that of positivity rather than negativity and your life will begin taking on a whole new light.