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Traveling can be so rewarding; new experiences lend to a broader and more understanding mindset and taking time away from your everyday routine can feel like a much-needed breath of fresh air. Whether you’re headed away on a quick weekend accompanied only by a carry-on, or jet setting on a bachelorette trip to celebrate a lifelong girlfriend, trips are good for the mind, body, and soul.
While the positive aspects that accompany traveling are plenty, it’s completely normal to experience anxiety around this process as well. It’s inevitable that each time you take a trip you’re usually forced to encounter one uncomfortable situation or another; planned or not. Maybe your flight gets delayed, your friend can no longer watch your pet while you’re away, or you get sick just days before heading overseas; the unpredictability of travel can be extremely anxiety-inducing, and we get that.
Instead of leaving you to fly solo to stress about the potential anxieties of any upcoming trips you may have on your calendar, we spoke with California-based mental health professor, Dr. Ishan Shivanandwho has experience in groundbreaking protocols for reversing symptoms of stress, anxiety, depression, and more.
What is anxiety?
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Dr. Shivanand describesanxiety as "a complex state that can manifest in various forms and intensities, affecting both the mind and the body." He continued, saying, “At its core, anxiety involves feelings of worry, fear, and unease, often accompanied by physical symptoms such as increased heart rate, sweating, trembling, and difficulty concentrating. One way to understand anxiety is to think of it as the mind being overwhelmed by the multitude of thoughts, concerns, and stimuli bombarding it at any given moment. Just like a computer with too many open applications, the mind struggles to process everything efficiently, leading to a sense of being scattered and unable to focus.”
Why do I get anxious when I travel?
Image via Cora Pursley/Dupe
When it comes to anxiety specific to travel, the reason for why you may experience these uncomfortable feelings could be due to a multitude of reasons and can vary in intensity from person to person. Dr. Shivanand shared that travel anxiety could be in part due to “fear of the unknown, fear of safety, fear of flying, control issues, and past traumatic experiences,” as well other areas of anxiety including “separation anxiety, social anxiety, and health anxiety.” Dr. Shivanand went on to explain that, although fun, “traveling often involves stepping outside of one's comfort zone and encountering unfamiliar situations, environments, and people. For some individuals, the uncertainty of what to expect can trigger feelings of anxiety.”
No matter why you experience anxiety related to travel, “It's important to recognize that travel anxiety is a common and valid experience, and there are various strategies and coping mechanisms available to help manage it,” offered Dr. Shivanand. “These may include relaxation techniques, cognitive-behavioral strategies, gradual exposure to anxiety-provoking situations, seeking support from mental health professionals, and planning ahead to minimize stressors during travel.”
How can I control my travel anxiety ahead of my upcoming trip?
Photo by Vlada Karpovich/PEXELS
- Plan and Prepare in Advance: “Plan your trip ahead of time to reduce uncertainty,” says Dr. Shivanand. “This includes booking accommodations, transportation, and activities in advance, as well as familiarizing yourself with the destination, and local regulations.” Having a loose agenda of things to look forward to when your trip starts is a great way to get excited when thinking about traveling, instead of stressed.
- Practice Relaxation Techniques: “Incorporate relaxation techniques such as deep breathing and meditation to calm and center yourself. [Yoga of Immortals] Breathwork and Advance Cognitive sessions can really help,” says Dr. Shivanand. As the founder of the Yoga of Immortals practice, he uses its principles in his everyday life and has seen how it can positively impact the lives of others from a mental health standpoint. However, any type of yoga, meditation, and other similar practices you're familiar with should help.
Image via Andrew Worung/Dupe
- Create a Checklist: “Create a checklist of essential items to pack and tasks to complete before your trip to stay organized and minimize last-minute stressors,” shared Dr. Shivanand. “Organizing your belongings and documents can also help you feel more in control during your travels.” The simple task of crossing off packing items from a list can feel cathartic and ensure you don’t forget anything essential during your travels.
- Stay Connected: “Maintain communication with friends or family members before, during, and after your trip,” Dr. Shivanand recommends. “Knowing that you have someone to reach out to for support or guidance can provide reassurance and alleviate feelings of isolation.” News flash, the people you care about care about you too! They’ll be happy to hear from you and walk you through any tough feelings, if need be.
- Stay Grounded: “Practice mindfulness and grounding techniques to stay present and centered during your travels,” shared Dr. Shivanand. Embrace the ‘pinch me’ moments of your trip as they happen, this is why you’re traveling in the first place after all!
Photo by Cliff Booth/PEXELS
- Seek Professional Support: “If travel-related anxiety significantly impacts your ability to engage in travel experiences, consider seeking support from a mental health professional,” says Dr. Shivanand. Listen; asking for help is okay, and something that you should do if it will have a positive impact on your life.
- Incorporate Meditative & Wellness Daily: In doing so, Dr Shivanand says, "One can effectively manage travel-related anxiety and enjoy your travel experiences with greater ease and confidence.” Dr. Shivanand reiterates that “it's okay to seek support and take proactive steps to prioritize your mental well-being during your travels.”
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I have such a love/hate relationship with haircuts. While I love the feeling of a fresh look as much as the next girl, I hate having to spend $100+ for a simple cut and blow dry session. During my recent trim, I talked with my hairdresser, Jack Rehak of Jack’s Hair Design in Hinsdale, Illinois, about ways to keep a haircut looking new and best practices for keeping hair healthy. Here's what he had to say!
Here's How Often You Should Cut Your Hair, According To Professionals
Photo by cottonbro studio/PEXELS
I’ll admit it — it had been eight months since my last haircut. My hair had lost its shape, my layers were nowhere to be found, and my ends were begging for mercy. Life got busy over the last few months and I was neglecting my haircare like never before.
My hairdresser could immediately see that I was beyond due for a cut and said I needed to get more taken off than I was hoping. I was definitely disappointed — I'd been working on growing out my hair for a while now, and it just felt like my hard work had completely gone to waste. He explained that getting consistent haircuts is the key to growing out healthy and strong hair, rather than letting it grow and grow until it eventually breaks. So let's dig into the top three things you can do to avoid this scenario!
1. Just Get The Dang Haircut
Photo by RDNE Stock project/PEXELS
Also avoiding a haircut like I was? You might want to schedule one at your nearest salon. Like my stylist said, when you wait too long between trims like I did, you risk your hair becoming heavy, dull, and lifeless. When the hair is dry or even dead, it’s nearly impossible for it to hold a curl or style, essentially collapsing on you and taking on more and more heat damage all the while. I know the pain of spending time on a blowout only for it to fall minutes later — it’s the worst.
According to Jack, getting a haircut every 10-12 weeks is the best time frame or your ends will pay the price. Between blow-drying, curling, straightening, sun, and weather, our ends get dry and start to break without the proper care. Getting consistent haircuts allows hair to bounce back, shine, and perform the way we want in a healthy way.
2. Leave-In Conditioners Are Your Friend
Photo by cottonbro studio/PEXELS
His top piece of advice to keep your hair looking and feeling hydrated between trims? Invest in conditioning treatments. Jack swears by the Olaplex conditioning system, specifically the No 3 Hair Perfector. Made with patented OLAPLEX Bond Building Technology™, this conditioning treatment repairs and prevents damage in as little as three minutes. No 3 promises to reduce breakage and visibly strengthen hair, so it’s the perfect assistance to keep ends fresh between cuts. Another conditioning treatments I’ve used and loved for years is the Moroccanoil Intense Hydrating Mask, which is designed to restore moisture, elasticity, and shine to dry hair.
3. Switch Up Your Shampoos
Photo by Karolina Grabowska/PEXELS
Switching shampoos frequently is a pretty hot tip that I honestly hadn't thought of. Our hair gets used to the same products and grows tired of them, resulting in lackluster locks. Jack’s advice is to switch brands after finishing every bottle of shampoo to bring life back to your hair. Have two brands that you’re loyal to? Even switching back and forth between them after every bottle should make a big difference in your hair. I’m a huge fan of the R+Co Dallas Biotin Thickening Shampoo, which makes my hair look thick and full, as well as the Moroccanoil Hydrating Shampoo, which is so hydrating and gives so much shine.
Photo by cottonbro studio/PEXELS
In the end, navigating your back-and-forth relationship with haircuts often feels like a rollercoaster ride between wanting that fresh look and cringing at the receipt. Luckily, by using conditioning treatments and switching up your products,, you can keep your locks healthy, shiny, and full of life between trims. But take a newly learned lesson out of my book: don't let your ends pay the price for procrastination and just book the haircut.
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Header image via Nataliya Vaitkevich/PEXELS
If you’re one of those people who needs all the help you can get to enjoy your workouts, it can be hard to motivate yourself to work out twice a week, much less four or five times. By contrast, for some people, exercise addiction is a very real thing. But actually, there’s a pretty definitive number of days that you should be working out versus resting, at least once you’ve reached a higher level of fitness. Most new activity and fitness trackers even provide expert guidance on resting, like COROS watches and the new Apple Watch. Cue the ever-important rest day. It turns out, exercise experts agree on the number of rest days people who are in good shape and exercising regularly should take. On average, you should be taking two days per week for rest and active recovery.
Strength Training: 2-3 Days
Photo by Karolina Grabowska /Pexels
The magic formula, according to Noam Tamir, CSCS, founder of TS Fitness, is three days of strength training, two days of cardio, and two days of active rest per week.
Strength training days are absolutely crucial for maintaining a healthy weight. In addition to forming and shaping a strong, sexy bod, adding muscle mass increases your resting metabolism — meaning you'll burn more calories when you’re at home on your couch, enjoying a good Netflix binge. If you’re not looking to add any noticeable muscle, you can theoretically strength train twice a week and make use of that third day for cardio, but we wouldn’t recommend skipping it altogether.
You can strength train in a variety of ways, too. Lifting is an obvious option, but for those who are really looking for a leaner physique or who just hate lifting, pilates and intense vinyasa yoga are also fabulous. Functional training, like rock climbing or rowing, also qualifies.
Make sure to take a break between your strength training days. Most experts say that you need at least 48 hours for your muscles to recover. In the meantime, there’s cardio!
Cardio: 2-3 Days
Photo by Mikhail Nilov / PEXELS
Cardio is undoubtedly important, not only for keeping your heart healthy, but also for burning fat. Without getting too technical, you should aim to hit 85-100 percent of your target heart rate for roughly 15 minutes. You can calculate your maximum heart rate by subtracting your age from 220. So, if you’re 27, your max heart rate would be 193, and 85 percent of that would be 164.
You can get there with high-intensity interval training, long-distance running, Zumba, cardio kickboxing — whatever floats your boat.
Active Rest: 2 Days
Photo by Maksim Goncharenok / PEXELS
Finally, one of the most important parts of your workout plan: active rest. Two days of your week should be fully focused on letting your muscles rebuild through gentle stretching, walking, restorative yoga, or foam rolling. By completing these kinds of workouts twice a week, you’ll be staying active and building flexibility all while chilling out!
The Dangers of Over-Exercising
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It’s important to take time off from your workouts if health is your overall goal. For one thing, over-exercising can lead to adrenal fatigue and other disorders, as exercise is literally added stress for your body. Your adrenal glands respond to exercise by releasing stress hormones like adrenaline and cortisol, and over time, not giving your adrenals a break can lead to tiredness, lethargy, and even thyroid problems.
And besides, it’s important to take a mental break from exercise. When you start to obsess about fitness, is when a healthy habit turns into something more sinister. Do yourself a favor and take at least two days a week for rest or active recovery. Your body will thank you!
What’s your current weekly workout schedule? Tweet us @BritandCo and let us know!
Header image by Polina Tankilevitch / PEXELS
Brit + Co. may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.
Tenniscore fashion is on the rise – but what is it? In a post-Challengers, pre-summer Olympics world, tenniscore means taking your typical athleisure to the next level.
Tennis as a whole has a very distinctive uniform, and the fashion world has realized that a lot of what’s worn on the court can also stun off of it.
This trend revival is private country club luxury at its core (very Meredith Blake from The Parent Trap), but it’s not so exclusive now. With big brands like Target, H&M, andFree People taking on tenniscore, everyone can sport it.
Tenniscore is primarily pleated skorts, polos, sporty white dresses, striped sweatervests, thick headbands, and sleek sneakers. I’ve rounded up 17 comfy-chic (and affordable) styles to help you get the look!
Gold Hinge Steel Pleated Tennis Skirt
Pleats are a quintessential part of tenniscore. Super-fine pleats (like the ones on this skort from Gold Hinge) are totally the way to go if you wanna nail the trend. This pick features stretchy spandex shorts underneath for added coverage, pockets on both sides, quick-dry fabric, and an adorable drop-waist detail to further flatter your figure.
The Pleated Tennis Skirt goes for $49. It is available in 21 different colors and sizes XS-XXL.
Free People Movement One More Serve Skortsie
What's better than a skort? A skort dress. This one from Free People is an absolute serve, boasting a playful strappy back and contrasting trim that'll have all eyes on you! The built-in shelf bra and shorts deem this tenniscore piece a true one-and-done since you won't need to layer anything underneath.
The One More Serve Skortsie comes in 9 colors and sizes XS-XL for $128.
Lou & Grey Sporty Mesh Zip Sweater
This luxe-looking $48 sweater recalls the sport with a fine mesh knit, cap sleeves, and a pointy collar that zips up. The stark white color is tenniscore's perfect match, as a lot of the aesthetic leans into opulence, and therefore, cleanliness. The wider waistband can be worn tucked in or outside of skirts or shorts, depending on your preference.
This Lou & Grey Sporty Mesh Zip Sweater is on sale for $48 (was $80) and is available in sizes XXS-XXL.
Golden Hour Santa Barbara Tennis Association Cotton Graphic Baby Tee
If you're a bit unsure about going full-out into tenniscore with a short pleated skirt, ease into the aesthetic by sporting something more subtle, like this graphic baby tee! The illustrative lettering on the front feels opulent as ever, even though this is a super-cozy and casual style you could wear every single day.
This tee is currently on sale at Nordstrom for $10 (was $24) and is shoppable in sizes XS-XL.
Abercrombie & Fitch YPB sculptLUX Polo Mini Dress
The polo collar! The zipper! The sporty material! This butter yellow dress from Abercrombie & Fitch has it all. It's crafted from their sculptLUX active fabric, which is designed to hold you in and sculpt your bod in the best ways. The half-zip detail along the neckline allows you to get a lil' cheeky with your look, too. This mini features built-in shorts so you can feel appropriately covered up when you're on the go.
The Polo Mini Dress is available in three other easy-to-match colors and sizes XXS-XXL for $80.
Adidas Gazelle Sneakers
Any tenniscore 'fit absolutely warrants a sporty sneaker to match, and the Adidas Gazelles answer that call to a tee. The flat soles echo that of technical tennis shoes that the pros wear, while the rest of the silhouette aligns with the modern shoe trends we're seeing today. The triple-striped design on the sides is undeniably iconic, too!
The Adidas Gazelle sneakers come in 16 other color combos for $120.
Venus Williams x Bombas Quarter Sock 3-Pack
You'll surely need some socks to pair with your tenniscore-approved shoes, and there's no question that these Bombas ones made in collaboration with *the* Venus Williams are the ones to snag! Venus employed her pro-level understanding of the sport to create these practical socks that boast strategic cushioning, arch support, and a sweat-wicking material to leave you with a cozy step – on and off the court.
This 3-pack of socks goes for $57 and is currently available in sizes S and M.
H&M Oversized Sports Sweatshirt
For the perfect sporty outer layer to work, it needs to breathe. Luckily, this oversized pullover from H&M boasts a fast-drying cotton fabrication that surrounds the entire look. Casual dropped shoulders and long cuffed sleeves add to the laid-back vibe of tenniscore, and the front even boasts a motivational message – "move" – to keep you going!
The Oversized Sports Sweatshirt is shoppable in 4 other colors and sizes XS-XXL for $35.
Gold Hinge Bone 2-Toned Tiered Pleated Tennis Skirt
This tennis skirt is uniquely designed with a more scalloped hem –rather than a straight one – which provides ample coverage for your every move! The two-toned colorway adds some visual interest without feeling too out-of-place, plus this pick has built-in spandex shorts with pockets for conveniently storing your phone and other courtside essentials.
The Tiered Pleated Tennis Skirt is $54 and shoppable in sizes XS-XXL.
Prince Pickleball Cable Knit Cardigan
Target recently collaborated with Prince for a very tenniscore fashion collection, and it's everything! This cable knit cardi is a definite staple for rocking the sporty trend on chilly days. The buttoned front allows you to wear this cropped cardigan buttoned up or unbuttoned, or you could tie this striped baby around your shoulders for a true touch of luxury! The blue and red stripes are so classic, too.
The Prince Pickleball Cable Knit Cardigan comes in sizes XS-XXL for $40.
Kate Spade New York Sweetheart Delicate Cubic Zirconia Tennis Bracelet
I love a tennis bracelet as much as the next person, but I don't always love how expensive they are. Luckily, this gold-plated design from Kate Spade is fairly priced at $128, and it has adorable little hearts instead of the classic square cut. It clasps easily around the wrist with a tongue-and-groove closure, so it'll stay on when you're out and about (or even making moves on the tennis court)!
Adidas Originals Cotton Blend French Terry Shorts
These terry shorts host a very vintage feel, which pairs excellently well with more nostalgic tenniscore pieces, like a polo tank or sweater vest! The Adidas logo and side stripes really seal the deal on the sheer sportiness of these bottoms as well. The elastic waistband hits high on the body, securing further with a drawstring.
The Adidas Originals Cotton Blend French Terry Shorts go for $45 at Nordstrom and are available in sizes XS-XL.
Athleta Momentum Seamless Polo Tank
This Athleta polo tank is clean, sleek, and summery – perfect for nailing down the more luxe side of tenniscore! It flaunts a seamless construction to ensure total comfort when you're wearing it. The silhouette is designed to fit snugly against your body, though take note that the fabric is fairly see-through. You'll likely need a racerback sports bra for extra coverage and support!
The Momentum Seamless Polo Tank costs $55 and is shoppable in sizes XXS-XL.
Prince Pickleball Cross-Back Pleated Dress
The contrasting white lining that adorns this sporty dress looks just like the lines on a tennis court. Your look will be a great match for, well, your next match! This wide-pleated, strappy-back mini is an easy 'pull on and go' type piece that'll look stunning for every outdoor occasion. It even comes in a bright red color that your doubles partner could twin in!
The Prince Pickleball Cross-Back Pleated Dress is available in sizes XS-XXL for $40.
Prince Pickleball Woven Mid-Rise Shorts
These mid-rise shorts feel oh-so 70's, and I am obsessed with the stark color blocking between the hem and the rest of the piece. They're an easy on-and-off, boasting a wide elastic waistband. They're made from a "sporty tech poplin" that emphasizes the utmost breathability.
The Prince Pickleball Woven Mid-Rise Shorts cost $30 and come in sizes XS-XXL.
Oomiay Tennis Huggie Earring
Turn your accessory game to total tenniscore with this sweet racket earring! The tiny charm dangles delicately from a snapping hoop, helping you step up your serve even more. This $55 piece is sold in one piece (as opposed to a pair, with two pieces), but when you bundle 3 or more Oomiay jewelry pieces, each one is just $33.
Girlfriend Collective Riley Sweetheart Dress
The compressive unitard lining under this athletic mini dress keeps your look collected and expertly sculpted, no matter what movements you're doing. The sweetheart neckline and strappy back elevate it to be more fashion-forward, so you could easily dress it up further with more formal outerwear and accessories.
The Girlfriend Collective Riley Sweetheart Dress comes in 5 colors total and sizes XXS-6XL for $88.
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Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.
Nothing's more irritating than having to throw out fresh fruit you just bought because it either ripened too fast or was already festering with mold. And what food is the biggest culprit? Usually, it’s bananas. Unless you're fitting bananas in your everyday meal routine, it’s difficult to keep up with how quickly they brown (which can be anywhere from 24 hours to five days, depending on how green they were at the store when you grabbed them).
The good news is that there’s actually a lot you can do with overripe bananas. We turned to chefs for top tips (both creative and delicious) that will prevent you from throwing speckled bananas in the trash!What To Do With Overripe Bananas
Image via Butternut Bakery
Banana Bread, Obviously
One of the most widespread baking recipes to make with overripe bananas is banana bread. Why? Because it’s simple, delicious, and an automatic crowd-pleaser. Check out our one bowl gluten-free banana bread recipe, our chocolate banana pumpkin bread, or these 40 recipes of banana bread that you need to make this weekend (the options are endless!).
(Writer’s note: My go-to recipe is the chocolate chip banana bread from Butternut Bakery — but I use dark chocolate chips instead!)Image via Half Baked Harvest
Freeze Them For Your Smoothies
When in doubt, put your overripe bananas in the freezer. Then you’ll at least have time to think on what to do with them—and you can throw them in your morning smoothies. Bananas last up to three months in the freezer ideally, and pair well with a variety of different flavor profiles, like caramel, blueberry, chocolate, or orange.
This strawberry-banana colada smoothie from Half Baked Harvest may just be your new fav, or the cloudy summer smoothie which doubles as an Erewhon smoothie dupe. Chef Chris Morgan of Joon restaurant in Washington D.C. advises using overripe bananas and other raw fruits for your children at home (he makes little smoothies for his 7-month old baby—pure genius!).
Image via Food Faith Fitness
Make Banana Cookies
Substitute the flour for bananas in your baking with some tasty cookie options. The plus side of banana cookies is that they are often automatically gluten-free and can easily become dairy-free (but always check first!). These easy peanut banana oatmeal cookies from Food Faith Fitness are a great option. If you’re looking to ditch the peanut butter, try out these 4-ingredient banana oat cookies from Livvin Media.
Image via Kathryn's Kitchen Blog
Ice Cream, Anyone?
There is nothing better than sorbet or ice cream in the summer months. All you really need is frozen ripe bananas, any other frozen fruit you prefer, milk (whichever kind you enjoy— almond, oat, etc.) and some sweeteners like honey or vanilla extract. To fit your health goals, you can even throw in protein powder. This strawberry nice cream from Kathryn’s Kitchen Blog only has five ingredients!
Image via Butternut Bakery
Upgrade Your Breakfast
Pancakes, overnight oats, and muffins are all incredibly tasty options to use up those ripe bananas and upgrade your breakfast game. Try Butternut Bakery’sbanana nut muffins for a quick snack or these healthy chia banana pancakes from Half Baked Harvest for a savory morning bite. You can also sift through Brit + Co’s 17 overnight oats recipes — keep in mind that overnight oats only last a few days in the fridge, though!
Photo by Anna Tarazevich/PEXELS
Make Dog Treats
Don’t leave out your furry friends— they love bananas too! Making long-lasting dog treats “relieves the pressure on the idea of food waste, plus there is a bonus that your pets are spoiled, happy, and nutritiously rewarded,” says pastry chef Susan Bae of the critically-acclaimed restaurant, Moon Rabbit in Washington D.C. Check out her go-to dog treat recipe below:
Chef Susan Bae’s Dog Treat Recipe:
250g organic whole wheat flour
240g organic peanut butter
70g organic, unsweetened apple sauce
56g mashed overripe banana
113g organic plain bone broth
25g organic shredded cheddar cheese
25g freeze dried blueberries
Preheat oven to 350F.
1.) Mix to combine whole wheat flour, peanut butter, apple sauce, bone broth and banana. Until a dough is lightly formed.
2.) Fold in shredded cheese and dried blueberries to evenly distribute in dough.
3.) Roll dough out to 1/4” thickness and use your favorite cookie cutters to cut out treats.
4.) Line a cookie sheet with parchment paper and bake dog treats until firm and dry to touch (this varies with each oven) Check at 45 minutes.
5.) Store at room temperature for up to 1 week in an airtight container or in the fridge for up to 3 weeks.
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Header image via Half Baked Harvest