Waves of Thoughts

Every year, at the beginning of each season, I create a bucket list filled with activities and goals for those particular months.

With the second to last month of the year just beginning, I thought it was the perfect opportunity to share the one I created for this autumn. 

Burn fall scented candles

I think I have discovered a new passion of mine: candles. They create such a cozy feeling and make your room smell so so nice! I am in love with a fig and mulberry candle I recently bought.

Visit a pumpkin patch

One of the things that I have been wanting to do for the longest time! You can read about the whole experience and see some more beautiful pumpkin photos in my most recent post by clicking here.

The drink that screams 'autumn'. 

I have only tried it once: last year, during my trip to Paris. My friend decided to get one and I took a little sip out of it. Whilst I did not fancy it much then, I decided to give it another try this year. Needless to say that I loved it this time!

Time to appreciate the beautiful brown, orange and yellow tones.

Bake apples

One of my favourite autumnal treats. Click here to see the recipe I use, taught my by mother.



Thrift on chunky sweaters



Carve a jack-o-lantern


Drink hot cocoa


Stargaze

Cozy up bedroom



Dress up for Halloween

Hello hello there! 

One topic you might hear people frequently complain about is poor sleep: inability to fall asleep, not feeling tired when the time to sleep arrives, not having a proper rest, still waking up feeling tired... 

For the longest time, I also suffered from insomnias myself. Nonetheless, after having both done a lot of research and being a psychology student, I have learned a lot about sleep, the processes that occur in the brain and how external factors can influence it. 

Therefore, in today's post, I will be sharing some advice on how to have a better night's sleep!

Caffeine
We are all aware that this substance is a stimulant. What you might have not known is that it can take up to 12 hours to be eliminated from your system. That means if you drink coffee at11am, caffein could still be present on your body at 11pm! Essentially, caffeine blocks adenosine receptors in the brain, which are responsible for informing the body that it needs to rest. 

Warm bath/ shower

A warm shower will allow your body to slightly decrease its temperature when faced with the room temperature afterwards, slowing down the metabolic rate and thus helping initiate a feeling of drowsiness and relaxation.

No technologies

I am sure you've heard before that you should not use any technologies before going to sleep. The reason behind this is the blue light it emits. When the receptors in our eyes' retinas are exposed to it, the production of melatonin, a hormone responsible for promoting alertness and regulating our circadian rhythms (your biological clock that coordinates many physiological processes), is suppressed. Thus, if at night you continue being presented with blue lights, melatonin won't be produced, making it harder to fall asleep. In addition, even if you are able to do so without any problems, your sleep won't be as deep and restoring as it could have been. So, what can you do to limit blue light exposure? My answer is: restricting the use of technologies, reducing screen brightness, using yellow lightbulbs and using apps such as f.lux two hours before going to bed.

Read
Research has shown reading to be more effective in reducing stress levels than listening to music or even drinking tea. In fact, this opportunity to mentally escape any daily worry into another world only requires 6 minutes to calm you down!

Declutter your mind

One of the best things to free your mind is to write down about your day. What did you do? How are you feeling? What are you grateful for? What went right or wrong? Your favourite part? Anything you learned? 
You should also write down any to-dos and plans for the following day. This way, when you go to bed you're not spending your time thinking and planning, which will impede you from falling asleep.

Meditate

When we finally stop after the day's unsettledness, that's when the mind has the most tendency to start racing through trillions of thoughts simultaneously. The practice of meditation can act as a natural sleeping aid by allowing you to both rest the mind and the body. The point of meditation, contrarily to common belief, is not to control your thoughts, but to observe and let them go, without attaching any emotions to them. If you are a beginner, I would recommend trying some guided meditations: the app Stop, Breathe & Think is my all-time favourite.

Stretch/ bedtime yoga

You can definitely incorporate some yoga or stretches into your bedtime routine. However, you should not opt for energising poses but for light and restorative ones such as the baby pose, cat-cow pose and child's pose.


Essential oils
Some scents such as lavender and chamomile have calming and soothing properties that will help you fall asleep. You can either put some drops in a diffuser or create your own mix to spray directly on your pillow or onto the air. Another option is to use scented products such as cremes on your body or apply the drops in places such as your wrists and forehead.


Create a routine
Regardless of the steps you take, before bed should be a time of self-care that ultimately allows you to unwind. I always defend that creating a routine will allow you to feel more organised and in control. Not only this, but as you continue doing these steps every day, your brain will associate them with sleep, increasing their effect.


I hope you found these tips helpful and you've learned something new. Tell me in the comments below what is the one thing you always have to do before going to sleep that helps you have a good night! 

I will see you next week x

Yes, we all go through phases. And yes, our preferences change due to trends, life inconsistencies and even seasons. We are constantly being bombarded with so many different possibilities and information that sometimes it simply becomes confusing. What eventually happens is that we become disconnected from ourselves, as if our physical world became incompatible and clashed with who we are, our tastes, our essence. Maybe due to being caught up in the middle of so many a-likes or being fearful of being fully expressive? It truly does feel wrong and demotivating when you enter the trap of attempting to portray the 'perfect life' or doing something purely for an 'aesthetic' that doesn't even correlate with yours. So, in today's post, I want to address a few ways which will help you find your true essence, your personal style.


1. Write it down

On a blank piece of paper draw a mind map and include all the words that describe who you are, what you like and what you want to share with the world. Be very specific with this. You can write about your favourite types of music, colours, aesthetics, objects, places, goals, etc. It will basically be a description of you.

2. Get inspired
Create boards on Pinterest, reblog posts on Tumblr and save photos on Instagram. Next, get crafty! Print out the most appealing ones, cut magazines and create a visual mood board. You can always also do this online as well! If after a while the photos don't appeal to you anymore, re-evaluate your tastes and create a new one! You can also make one for each season or whenever you are feeling unmotivated or disconnected. Get your ideas flowing again.


3. Create your environment
This doesn't mean you have to go out and buy everything new in order to change your environment.  No, you do not need to completely transform your physical spaces. Sometimes just rearranging furniture, printing out some posters or buying a few decor pieces will make all the difference. The point is to create a fresh space where you feel safe and truly yourself.

4. It is a journey

The more you experience, the more you adventure yourself, the more you expose yourself to all the different aspects of the world, the more you learn and get to know yourself. And always keep in mind that the ultimate goal is finding yourself. So stay truthful: utterly, you know what you fancy, so if it doesn't feel right, simply don't do it! Also, know that you learn through mistakes, so never be too harsh on yourself. 

5. Question your mindset
Question, not just the world around you, but also whether finding yourself means you have to label yourself. To be honest, this was one of my biggest issues for a while: I thought I had to include myself into certain categories. And by doing so, it would exclude the possibility of being part of other, different ones. Challenge this mindset! Why do you have the need to label yourself and your tastes? Your life is unique and you do not have to comply with a single certain aesthetic: you can mix all your preferences in order to create your own. Also, just because people around you are doing it differently, it does not mean that what you are doing isn't valid or right: remember, it is you!

Christmas is upon us in less than a week. 

However, worry not if you have not yet prepared for it because today I will be sharing some ideas with you, both in terms of last-minute gifts, but also in easy ways you can reduce your impact on the environment.

GIFT GUIDE

The holiday season nowadays is, unfortunately, very materialistic and just another opportunity for consumerism. I believe, nonetheless, that gifts do not need to be very expensive or fancy. In fact, the simpler, more tailored and thoughtful, the better. After all, they are physical reminders of how much we care for someone. Therefore, I suggest you choose something that takes into consideration the person's personality and needs.

Here are some ideas:

Beginner sustainable kit: (stainless steel) water bottle, bamboo toothbrush, stainless steel straws + cleaner, cloth napkin, bamboo cutlery,... Choose a few items and put them inside a cute tote bag

Self-care kit: candle, crystal, lip balm, face mask, homemade body scrub, bath bomb,...

Essential oils kit + information sheet (which you can design yourself)

Mug/ Keep cup/ Travel Mug + Tea bags/ Hot chocolate mix/ Coffee capsules or mix

Mobile accessories: case, earphones,...

Cookies: bake a batch of cookies and wrap them in a cute packaging

Bracelets: create your own bracelets; it will be a unique present

Pot: with a plant and/ or pack of seeds 

Gift card: Amazon, clothing store,...

Experiences: a trip or tickets to the cinema, theatre, concert,...

SUSTAINABLE CHRISTMAS TIPS

Think before buying

Bring reusable bags with you when shopping

Use energy-efficient LED lights

Decorate with natural products: pine cones or dried orange slices...

Unplug appliances you are not using: there is no need to keep your Christmas lights on all day, for instance

Wrapping paper alternatives:

Hello hello there!

The other day I realised that we have less than one month to go until the end of the year. I definitely don't want to sound cliche but where did this year go?? Life is passing way too fast. 

So, with the new year approaching us, I thought I would share some things for you to do before 2018 is over, so that you can make the most of this year's final weeks and enter 2019 on the right foot.

1. Read a book

Cozy up with a blanket, a hot cocoa and a good book. 


2. Explore a new place
Go outside and explore! This definitely does not mean you have to go crazy and have a full-on road trip. Just try out a new café or visit a museum you've never been to before.

3. Be present
Really, the point of the holiday season is to express love, kindness and gratitude. Spend quality time with your loved ones. I believe we tend to take those closest to us for granted, so take a moment to let them know how much they mean to you.

4. Disconnect

Unplug and take a break from the unending hustle of information constantly being bombarded at you. Even if for a day, have a social media detox. You can read all about my thoughts on social media and experiences with social media detoxes here.

5. Be grateful
Write down a list of the things you're grateful for in your life. Really take a moment to appreciate even the smallest things such as a bed to sleep.


6. Reflect
Think about the year that is coming to an end. Think about your accomplishments and adventures lived. Write down a list of who you are at the present moment. What are your goals in life? What are your current favourite things? What are your fears and desires? What are you grateful for? It will be interesting to re-read this list in a few years time and make comparisons on how far you've gone.

7. Set goals

Start thinking about your 2019 Resolutions and annotate even if just a few. They will be extremely helpful guidelines and motivators for you to accomplish your goals.


I really hope you enjoyed today's post. I have a really exciting announcement to make: I will be posting twice a week until the end of the year! I know I have not been that active on the blog so I hope this will help you forgive my absence! Posts will go up on Wednesdays and Sundays at 6pm GMT.

See you then xx

On Wednesday 31-10-2018, I went to a talk as part of the THINK series at my University. The panel discussed a topic that I am very passionate about: mental health and the aspects of our society that might influence people's issues and illnesses.

One of the many things mentioned was the impact of social media on people's mental health. And while on that topic, the audience was asked if they have ever done a what is called 'social media detox'. I raised my hand and gave a quite spontaneous (and slightly confusing, ugh nerves) response. I will come into more detail about this method later.

Nevertheless, this question actually made me reflect on the effect of social media in my own life. Of course, because I have a blog and an instagram account, I am somewhat 'required' or expected to be constantly present online. Now, don't get me wrong, I absolutely adore photography, editing and writing. I am doing what I am doing on these platforms because it both allows me to be able to creatively express myself, but also gives me the opportunity to advise and assist people in similar situations.

However, I believe that the problem nowadays is that people tend to forget the real reason for being present online. What used to be a creative or learning outlet became a race for who gets the most likes or followers or brand sponsorships. We follow influencers and passively believe everything they post. We forget that what is on social media is usually not the reality. People choose what to post and hide their insecurities behind a filter. They only tell you what they want you to know about them. But in reality, nothing is all sunsets and pretty donuts.

And if social media becomes that toxic that you no longer have fun with it or it starts feeling like a compulsory task or a requirement, step back. While you might want to grow and be able to reach out to more people to share your message, this should only be accomplished in a healthy way. 

Obviously, social media has a tremendous impact on peoples' beliefs and actions. How many people have gone vegan because of a youtuber claiming the health and ethical aspects of it? How many people have developed self-esteem issues due to the 'idealized' standards of beauty portrayed online? How many people have bought a product they did not need just because they saw it becoming a trend? How many people have compared themselves and their lives to the apparent 'perfect' ones of others? How many people forget to make the most of every moment just to be able to record it in order to then share it online? How many people are hiding behind a screen?

Someone in the audience even mentioned that they have contacted the author of some photos portraying a perfect moment. What they learned was that the person behind those posts was actually feeling lonely and suffering from severe mental health issues. This makes us think, doesn't it?

What is the solution, you ask?

Be conscious of both what you post and what you see others posting. 

Be transparent. 

Do not hide behind social media. 

Do not compare yourself to others. 

Do realise that people have the power to share only what they want.

If you realise that you're not taking the healthiest position towards yourself, you might want to consider a social media detox. 

For those that are not acquainted with the term, it basically stands for a period of time disconnected from social media. 
I am actually constantly engaging in these, simply because of how overwhelming social media can become, both from a creator and a follower perspective. 

How can you do a social media detox?

Consider the reasons for why you want to do it. 

Write down how you are feeling at the point before starting.

Delete the unhealthy apps from your phone, if you need to.

You do not have to establish a deadline beforehand, just go with the flow. Disconnecting online will help you connect with yourself in real life. You will feel calmer and with less pressure on you. On top of this, time away from your phone means you will be have SO MUCH availability to do other things you've always wanted to do but never had the time to.

Once you feel like returning online is no longer a threat, then you can do it, with moderation. I recommend that you also write down how you are feeling after the 'rehab' period in order to compare the progress you've made.

I hope you enjoyed reading about my thoughts on social media and their impact on people's wellbeing and mental health. Let me know in the comments what your views on this topic are! 

As the weather gets colder and colder, what better than try to savour the season with some autumnal treats? 

I grew up to the delicious smell of bakes throughout the house during this time of the year. So this recipe not only brings me many memories but it also represents a seasonal staple to me. Because this is my second autumn away from home, I have decided to recreate the recipe my mom always makes: baked apples. 

It is a very straightforward, easy and quick recipe that anyone can make, but it sure promises all the autumnal flavours in each bite. 

So, let's get to the recipe:

Ingredients

Apples: any kind, any size (I recommend smaller ones)
Sugar

Cinnamon 

Recipe

1. Wash the apples 

2. Cut the stems off and peel the top


3. Place on a baking tray

4. Pour about a tablespoon of both sugar and cinnamon on top

5. Add some sugar and cinnamon to the bottom of the tray as well

6. Place in a preheated oven to 160 C (320 F) 

7. Wait around 15-20 minutes

By now you all probably know that I am studying abroad, more specifically, in the UK. And it is sooo weird to think that precisely a year ago, I was in the process of finalizing my moving preparations. Because there are only a few days left before I leave again, I've been doing some introspection. So why don't we go back to the very beginning so that I can tell you all about the process of moving away from home, Portugal, to a new country, England?

It all started around November, with a very simple announcement in class: an agency that helps students continue their studies in the UK was having a fair in Leiria. Keep in mind that at this point I had no clue what I wanted to do with my life. One of my plans was to go to med school and then specialize in psychiatry though. So, me and Bruno decided to attend, to see what they were proposing. And so we did. Many universities had their stands up with their super friendly representatives, with whom we managed to chat. We talked about courses and opportunities and realized that studying medicine in the UK was pretty much impossible since universities only accept students with averages of 19 and 20 (out of 20). We realized, nonetheless, that studying in another country was another option to be considered, even though it has always felt unrealistic and insane, to say the least.

We then made our first appointment with the agency and chatted via Skype a few times with our advisor. We also had a few in person, both alone and with family members. After loads of debating and arguing, my family finally gave up trying to convince me to stay and, on the 1st of January, we paid the fee to sign up. Still nevertheless, at this point, my only certainty was that I wanted to study abroad. 

The following months were super stressful since I had the pressure of deciding which course to study. I kept researching and researching and going back and forth but the one that always felt right was psychology. I therefore opted for a bachelor's degree in psychology and neuroscience, another related area that fascinates me.

Next, it was all about choosing unis. My advisor gave me a list of options with details concerning the city and rankings, amongst others. I opted for the one I am currently studying in, University of Essex, and East Anglia as a second choice.

The most boring part followed: documentation. I had to send them some papers such as mid-year grades and English diplomas, which enabled me to receive my conditional offers. This meant that, if I managed to achieve a certain average by the end of the academic year, I would be offered a place. Needless to say I did accomplish all of the requirements, having therefore obtained the awaited unconditional offer!

After this, the excitement just kept rising, and days went by super quickly. I applied to live on campus accommodation, made a passport (which of course, turned out awful), bought a huge suitcase, plane tickets and some more bits and bobs.

Finally, on the 1st of October of 2017, the dream became a reality. One year has passed, I couldn't be happier that I was allowed to have this incredible opportunity. I have experienced amazing things, made new friends and grew up both physically but especially mentally. But of course, this could not have been possible without my parents' support! Despite the distance, home still feels like home. But above all, following your dreams is what matters the most.

Hello hello there!

Ahh, Summer... Such a wonderful season filled with special moments and happiness. 'Salty Sunsets', a moodboard solely focused on this time of the year, is meant to spread good vibes and in turn, inspire you to adventure and enjoy yourself! Here is what I love the most about the season:

Waves                                          Sand in your feet                                         Smoothies  

                       Watermelon                                               Road trips             

Salty air                                         Foot bracelets                                             Tan lines          

What about you? Don't forget to comment bellow what fascinates you the most about summertime ♥
And for more inspiration, check my board on Pinterest 'Summer'.


* Photographs taken from pinterest, but edited by me

* For a more pleasant read, open up on your laptop

Portugal is currently being melted by a heat wave. And although I don't go to the beach when temperatures are insanely high, I do enjoy the seaside whenever UVs aren't too dangerous or the weather allows you to basically not die outside. As you probably already know, I live by the coast so there are plenty of opportunities to enjoy summertime by the sea. Therefore, I have decided to share what I bring with me in my beach bag and some essentials! 

First of all, I believe it is appropriate to specify which bag I use. As far as I remember, I have been using this pink one by Deeply. It is quite spacious and has a little pocket on the inside, perfect for storing smaller items.

Of course, if you're toasting under the sun, you need to protect your skin! I have always used the ones by Yves Rocher on my body and I have started using an Eucerin one on my face. However, I have recently heard that some sunscreens contain chemicals that damage coral reefs so I am in the hunt for one that doesn't.

I used to use a bright blue towel from Decathlon, but last year I switched to a tapestry. I made this change due to the size, which means that I manage to fit completely in it and therefore (sort of) avoid 
(unpleasant) sand.

• Phone + headphones

Hello hello there!

Last Friday (12-07-2018) I went to my first festival ever so it is obvious that I want to share my thoughts, opinions and overall experience! 

Me, my brother Tiago and my boyfriend Bruno went to Nos Alive, one of the best and most well known festivals internationally. I will have to admit that this is a totally unplanned post because I was never intending on attending it (even though I have always wanted to). So you can imagine my surprise and excitement when my dad gave me the tickets a few days before the festival!


The Festival 

We arrived in Algés around 2:10 pm but only managed to enter the festival at 3 pm. We went to most of the stands: for instance ONU, Instax and Gulbenkian Institute of Science. As far as goodies are concerned, I got a canvas bag, loads of polaroids and I almost won a ticket to Comic Con!







What was in my bag

• Tickets
• ID, debit card and some money
• Food: sandwiches, cookies, protein bar, banana
• Empty water bottle (without the lid because you cannot close bottles at festivals)
• Phone and portable charger 

What I wore




What concerts I saw

• Miguel Araújo

• Bryan Ferry

• Nine Inch Nails

• Snow Patrol

• Arctic Monkeys 

The performance I was the most excited about. Not only did they not disappoint, but they surpassed all of my expectations. Seeing everyone singing and enjoying themselves was incredible. And of course, I adored Alex Turner's class and attitude. I will definitely see them again in the future!



Final thoughts


It was honestly a great first experience! The only downside was that by the end of the night we were all super tired and our feet were hurting. Nonetheless, the festival was incredibly organised and I would totally recommend it as it had so much to offer, for every taste and personality.

You can see more pictures of the festival in my 'Nos Alive 2018' Instagram highlight. 

One last note: from now on, posts will be published at 6 pm instead of 4 pm (GMT). 
As always, I hope you enjoyed this post and I will see you next week.
Irene xx