Feel Good Magazine Vol. 1 June 2022

14 Mental Clutter

Declutter your mind for a more relaxed, stress-free and ultimatelyhappier,healthierlife.

32 Developing a SelfCare Plan

Daily, deliberate activities that nourish and enhance your sense ofself,stateandwell-being.

43 Finding Yourself: Through Repeated Losses & Curiosity

Findingyourselfmeansfeelingat peace with the person you've becomeorarebecoming.

Livingamorepurpose-filledlife,enrichedwith happier moments is achievable. It may, however, require us to reduce our mental clutter, limit procrastination, and develop a self-care plan all whilst truly trying to find out whoweare.

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Editor's Note

Welcome to the Feel Good Magazine

I’d like to welcome you all to the first issue of the Feel Good Magazine (FGM). This magazine serves as an extension of all my interests and is a reflectionofmylifeexperiences,pastandpresent. Mostofthestorieswillbewrittenbyme,however, there will be magnificent contributions from some amazing folks who have been a source of inspirationthroughoutmyjourney.

This space provides FEEL GOOD VIBES, with something for everyone to enjoy. Curating this magazine has been an emotional yet awesome experience.Idohopeyouenjoyreadingitasmuch asIenjoyedcuratingit.Andjustsoyouknow,FGM is only one piece of the bigger puzzle. I hope you all stick around to witness the completion of this puzzle.

Anyway, do enjoy and I hope you leave here FEELING GOOD.

Blessings, Love & Light

DEON CECILE DEWAR-GRAY

Editorial Director, Writer

Content Creator & Curator

CONTACT US

FEEL GOOD MAGAZINE

P.O. Box 5695

Liguanea Post Mall, Kingston 6, St.Andrew Jamaica W.I.

+(876) 383-4394

iamdeoncecile@gmail.com

www.iamdeoncecile.com

EDITORIAL

DEON C. DEWAR-GRAY

Editorial Director, Writer, Content Creator & Curator

DAWN MORGAN

Proofreader

MARSHA DENNIE

Proofreader & Editor

CONTRIBUTORS

Cerita Buchanan

SUBSCRIPTIONS

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By: Deon Cecile

There is a saying that procrastination is the thief of time and I know we are all guilty of it in one way or another; be it in our personalorprofessionallives."Why didIwaituntilnowtocompletethis task?WhydidIwaitsolongtostart exercising?WhydidIwaituntilnow to start saving?" Why, Why, Why, Why?

According to David Finkel, in his article "The Root Cause of Procrastination," for Inc. Magazine, he cited three (3) reasons why we procrastinate - Fear, Old Habits, and Perfectionism. But, before we get into that, let's first define procrastination.

According to the Oxford dictionary, "procrastination is the action of delaying or postponingsomething."

"Procrastination is the thief of time."

~Edward Young

WHY DO WE WHY DO WE PROCRASTINATE? PROCRASTINATE?

1. FEAR

Fear is one of our biggest "lifestallers" as I call it. It feeds stagnation, creates doubt, and arrests us in our own "self-made prison." We ask ourselves repeated "what-if" questions, which further prevents us from achieving our goals or going after our dreams.

Fear stops us from living our best lives and taking advantage of opportunities. But, what if we were to start thinking about fear in a different way? According to David Finkel, "once you start thinking about fear differently, it becomes a learning opportunity." My new thinking is this, if I allow fear to constantly rule my life I'm going to be left with more what-if questions than before, and, at the end of the day, I'm going to blame myself for having not tried. So, the very least I can do for myself is to try - go after those dreams I have. And do so while still feeling the fear, knowing that even if I fail, I would have learnt something.

HABITS

There are two sayings that come to mind when I hear "old habits." One is, "old habits die hard" and the other is, "but that's how we've always done it." Coupled with fear and the notion of change, old habits can be a bit difficult to change. It requires us to be truly open and honest with ourselves; something that scares many of us because the truth can sometimes hurt.

TIP: TIP:

Next to fear, I believe this one rings very true for me. Many times I want it to be "perfect" before I put it out there; fearful that if it's not perfect it may be a sign of failure. But the one thing we need to wrap our minds around is this - nothing in this life is perfect! And, if we keep using this as an excuse, we will NEVER do anything, because it will never be perfect enough.

PROGRESS TRUMPS PERFECTION.

Proactively seek to find out why you procrastinate, Proactively seek to find out why you procrastinate, then take steps to correct it. then take steps to correct it.

2. ��LD

3. ��ERFECTIONISM

WAYS TO STOP/LIMIT PROCRASTINATING WAYS TO STOP/LIMIT PROCRASTINATING

In his article, "Procrastination:AScientificGuideonHowtoStopProcrastinating," James Clear, author of Atomic Habits, highlights four (4) ways in which we can stop/limit procrastinating.

MaketheRewardsofTakingActionMoreImmediate

James Clear alludes to a basic format, "onlydo[THINGYOULOVE]whiledoing[THING YOU PROCRASTINATE ON]." For example, listen to that bombshell playlist (that always getsyougrooving)whileexercising.

MaketheConsequencesofProcrastinationMoreImmediate

Inotherwords,ifyoudon'tdoitnow,theconsequencesmaybesomethingyoudon'tlike. Set a consequence that counts, that way you'll be more inclined to DO than PROCRASTINATE.Forexample,ifyouplantolaunchaproduct,announcethelaunchdate onyoursocialmediaplatforms.Youhavenowmadeacommitmenttoyourcommunityand not launching on that date could result in disappointed customers and/or the loss of potentialcustomers.

DesignYourFutureActions

Clearreferstotheseas"commitmentdevices"-theyhelpreduceprocrastination.Sayyou want to save for a car, but you keep telling yourself you don't have enough disposable incometodoso,youcansetupacommitmentdevice,likeastandingorder,tohavethat money transferred into a savings account each month. My understanding of commitment devices is that they absolve us from having to think too much about doing the thing we fearordislike.

MaketheTaskMoreAchievable

Startsmall-it'sthatsimple. Wetendtowantimmediategratification,asaresult,wedelay starting.Startsmall,themomentumwillkickinsoonafter.Beconsistent.And,ifyoumissa dayortwo,don'tbetoohardonyourself-extendyourselfsomegraceandstartagain.

Other ways you can limit procrastination are: (1) include visual cues, (2) create routines, and(3)startbeforeyouareready(IamdoingthisbypublishingthisfirstissueofFGM).

"PROCRASTINATION IS A DREAM SLAYER, SLAVE-MAKER, AND LIFE TAKER THAT SHADOWS YOUR MIND AND OBSCURES YOUR GOALS. ACTION IS A SUPERPOWER. TAKE IT."

LEAURA ALDERSON

Don't let procrastination steal your happiness, dreams, or goals today. Recognize that you are procrastinating and why you may be procrastinating. Then, do one tiny thing to break the cycle of procrastination and keep chipping away at it daily. Whether you win or lose, know that there is always a lesson. Take that lesson and make your next attempt or your next chapter even better.

By: Deon Cecile

1.LearntoLetGo

Let go of the things, people, or situations that no longer serve or interest you. Stop "hanging on for dear life," when that's probably what'skillingyou.

LETGOANDLETGOD!

2.StopMultitasking

Whenweconstantlymultitaskweendup with many half-finished tasks, which is counterproductive. Make a list, set priorities, be realistic, and learn to say no.Andyes, NOisacompletesentence!

3. Learn to Breathe

I'm sure you're saying, "but I breathe constantly, otherwise, I'd be dead." True. But taking a few minutes to just sit still and breathe deeply has profound effects. It clears your mind, reduces stress, lowers your heart rate and blood pressure, and it induces tranquility. Try it!

4. Declutter Your Spaces

All your spaces should be as clutter-free as is humanly possible. That includes your workspace, car, closet, etc. And, if you have not used it in a year, hiding it in a box somewhere is not going to make you use it any faster. Donate or sell it. Cluttered spaces lead to cluttered minds.

5. Limit Social Media

Have you ever heard of information overload? That's what social media does. As my Grandmother use to say, "too much of one thing good for nothing."

LEARN TO DISCONNECT SOMETIMES.

6. Journal

Writing things down is quite effective in getting things off your mind. It also allows you to see things from a different perspective once you've written itdownandtakenafreshlookat it.

It's like downloading the chatter in your head and storingitinaretrievablefile.

7. Spend Time Outdoors

This is an instant decluttering of the mindactivityformanypersons.Iknowit isforme.

Goforawalkandwatchaleaffallfroma tree;inhalesomefreshair;watchanant carry it's food home. It's the simple thingsthatbringmuchpeace. Tryit!

It It 's 's Summer Summer

10 Essentials ToHave This Summer

By: Deon Cecile

Summer is upon us which usually meanswestartpullingoutourbeach wear, sunscreen, suitcases and flip flops. And, if you are in Jamaica, you can certainly agree that it's HOT! Nevertheless, summer is all about beaches, pools, rivers, relaxing, and generallyjusthavingfun.

But, we should do so responsibly because the pandemic is not over and we want everyone to have fun while remaining safe and healthy. Good news is, there's always a way to navigate rough waters - ask a sailor - while still having some fun and relaxation, and most importantly, stayingsafeandCOVID-19free.

Anyway, here are a few summer essentials that you should have ready andwaitingtohittheroad.Thesearemy top 10 basic summer essentials for any summersurvival.

Sunglassesareamusthave,notwoways about that. Invest in a good pair, or two, sothatyou'llalwayshavethemhandy.

What are your plans for this summer? Pool or boat parties, beach lounges, river frolicking, fishing, backyardBBQ's,rumparties,orsitehopping?

People, really, this is a no-brainer. It'sjustamusthave! Whyyoumay ask? Because it protects your skin from the sun's harmful ultraviolet radiation (UVA & UVB). Make sure your sunscreen has SPF 15 or higher. You can pick these up at yourlocalpharmacyorsupermarket, ororderthemonline.

Folks, it's hot, may get even unbearably hotter. You don't want to be walking around with your clothes sticking to you like a glue trap. You aren't a mouse, fly, or some other undesirable thing. You are cute, sexy and fabulous. Represent! Of course, the exception to this rule is the good old jeans and short shorts... must-haves, with that white tee. Gentlemen, you are not forgotten, buttruthbetold,yougetawaywith almost anything you wear; so just do you and look good while doing it.

Whether it's a bikini, a tankini, or shorts, it doesn't matter; whatever floats your boat, or better yet, whatever rocks your body. Just looksexy.Afterall,IT'SSUMMER!

What better way to rock that swimwear than to add some pops of colour and bling, aka jewelry. Youallknowapieceofjewelrycan dowondersforanyoutfit.

Checkoutourfeaturedpiecesfrom Antoinette'sArtsyAccessories.

02 SUNSCREEN

05. COMFORTABLE CLOTHING

03. SWIMWEAR

04. JEWELRY

It’s a smile, it’s a kiss, it’s a sip of wine…it’s SUMMERTIME!

Kenny Chesney

Rest is not idleness, and to lie sometimes on the grass under trees on a summer’s day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.

JOHN LUBBOCK

Besides being stylish, hats are quite protective. They help to ward off the sun's harmful rays and protect your eyes, hair and skin. Did you know that constant squinting of the eyes can cause you to have more wrinkles around the eyes? Yup. So, wear those hatsandsunglassestoreducethe squint.

WATER BOTTLE

DidIsayitwashot?Yesit is. You must keep hydrated at all times, it's important, especially if consuming alcohol. And, if you're like me and don't necessarily like plain waterallthetime,justadd somefruits,itworks.

Alternatives: watermelon orcoconutwater.

I also buy cute bottles, with the hope that it will help me drink more. Sometimesitworkstoo.

Next up, the "corona kit." Now more than ever we have to practice safer hygiene.

I call this the "corona kit," but these are things that I've always had in my car, as part of my emergency kit.

Sowhat'sinit?Well,

disinfecting wipes or regularwipes; face masks, reusable or disposable; handsanitizer; rubbingalcohol; handsoap; tissue;and smalltrashbags

08.

06.

A HAT

10 BEACH TOWEL / BLANKET

A beach towel or blanket is something that's perfect for the beach,riverside,andpark.

Lie down, relax and be one with nature.

Wearitasanaccessorywithyourswimwearor aspartofyouroutfit.

Wet and want to get out of the swimwear withouthavingtoputonmuchclothing?Thena sarongisalsoagoodoption.

Some of the best memories are made in flip-flops.

DEON CECILE

Editorial Director, Writer Content Creator & Curator

Deon Cecile Dewar-Gray, aka, Deon Cecile, is Miss Multitalented. She believes you can do many things well,aslongasyoudothem fromaplaceoflovewiththe rightattitude.

BornonthebeautifulislandofJamaica,Deonhailsfrom the cool-cool parish of Manchester where she spent thefirst16yearsofherlife.

Her love for literature during high school, the creation of her blog during a job loss, her sense of joy when amidstartandnature,coupledwithhernewfoundlove for content creation, has morphed into another beautifulcreation,the FeelGoodMagazine(FGM).

Deon is a General Management professional, an Organizer, and a Proofreader, who enjoys spending time in her garden. She loves grooving to music and spendingqualitytimewithfamilyandfriends.

SUMMER '22 FACTS

It's a superfood - contains over 20 different vitamins and minerals

3/4 cup of mango provides 50% of your daily vitamin C, 8% of your daily Vitamin A and 8% of your daily vitamin B6.

Source: www.mango.org

Mango Pineapple Salsa

By: Deon Cecile

Servings: 4-5

Prep Time: 10 - 15 mins + chilling time

INGREDIENTS

2cupsPineapple,chunked

2 cups Mango, chunked. I use more mangoes-justbecause.

1 small Bell Pepper, chopped small. You can use red, green, yellow or all three. Gives thesalsathatextracrunchandcolor.

½ cup Tomato, chopped small - remove seeds.

3 tbsps. Onion, finely chopped or grated. Add as much or as little as you'd like. I prefer red onions for this, however green onions can beused.

1gloveGarlic,finelychopped(optional)

Saltandblackpepper totaste.

2 tbsps. Lime /Lemon Juice, freshly squeezed. Adds a bit of tang and enhances the flavour of the fruits. If you are using juicefromconcentrateadjustto1½tbsps.

Hot Pepper, finely chopped. Add as much or as little as you'd like. If you don't have fresh peppers use your favourite hot peppersauce.

1 tsp Cilantro or Parsley. Cilantro is traditionally used, however, some persons use parsley for a milder taste. I use French Thyme - use sparingly as it has a very distinctflavor.

PROCEDURE

Place all chopped ingredients in a bowl and combine.

Chill for 15-20 minutes

Serve with your favourite meal or snack.

TIPS: TIPS:

If you find having raw onions and garlic too harsh use any of the steps below to

If you find having raw onions and garlic too harsh use any of the steps below to lessen the flavour: lessen the flavour:

lightly sauté in a bit of olive oil, let it cool completely before adding

lightly sauté in a bit of olive oil, let it cool completely before adding add them to the lime juice, let them sit for a bit (10-15 minutes), then add them add them to the lime juice, let them sit for a bit (10-15 minutes), then add them to the other ingredients to the other ingredients soak them in water for about 15 minutes, rinse, pat dry, and then add to salsa. soak them in water for about 15 minutes, rinse, pat dry, and then add to salsa.

Add whole kernel sweet corn. Add whole kernel sweet corn.

Try adding avocados when you're ready to serve it. Try adding avocados when you're ready to serve it.

Add black beans or navy beans. Add black beans or navy beans.

Use more mangoes - just because. Use more mangoes - just because.

Serve with your favourite chips & dip, have with tacos, mix it into your salads or Serve with your favourite chips & dip, have with tacos, mix it into your salads or just have it on its own. just have it on its own.

Mangoes are distant cousins to pistachios and cashews

Mangoes are distant cousins to pistachios and cashews read more... read more...

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BEAUTIFUL BEGINS UNDERNEATH

Contributed by: Cerita Buchanan

Self-care is caring for self, understanding self, knowing what you need, and giving it to yourself.

Self-care starts with self-awareness

It is holistic wellness that includes your physical, mental, emotional, social, spiritual and,financialwell-being.

Itshouldbepreventativenotcurative. It should be DAILY, DELIBERATE activities that nourish and enhance sense of self, andwell-being.

It should be a personal decision because self-careisdifferentforeveryone. Itisnotselfishanditisnotahoax. Itisnotjustachore. Ithelpstocreatebalance.

"Ifyouhave theabilityto love,love yourself first."

Charles Bukwoski

How are you feelinghappy or sad? You need to understand and appreciate where you are and learn how to practice selfcompassion.

Where are you psychologically? What are your thoughts and how are they impacting yourwell-being?

This deals with how you maintain your physical well-being. Are you getting enough fresh air, exercise and rest? Is your diet optimal for you?

A very important aspect ofyourwell-beingthatis often ignored. It deals withmoneymanagement - how you save, invest, andbudgetfortheevery day bills, plus that "fun money."

This speaks to your connections to a religious belief or spirituality; something that is higher than yourself.

This taps into how you attend to your needs as it relates to work, school, or other responsibilities. How you say no to things andmanageyourtime.

I feel guilty to take "me" time when there is so much to be done and so many persons who require my time and effort.

I only pay attention to self-care when things have already gone wrong...curative.

Improves productivity Reduces Stress & Anxiety

Prevents illness

Tips for Developing a Self-Care Plan

Tap into your selfawareness. What is your baseline(currenthabitsand stateofbeing)?

What are your self-care needs? What do you most value?

Documenttheactivitiesthat supporttheseneeds. Do your schedule and add these activities to your “to-do list.”

Remove any barrier(s) and make a commitment to yourself.

Improves mental, physical and emotional well-being

Enhances Personal Relationships

Maintaining a Self-care Plan

Adaptalifeofreflexivity. Bekindtoyourself. Get an accountability partner.

Postyourself-careplanona mirror, or somewhere that's highlyvisible.

READ FOR FREE ON SCRIBD 60 DAYS FREE MEMBERSHIP WHEN YOU CLICK HERE TO SUBSCRIBE!

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Self-care in a time of scarcity, war and pandemic

Accept uncertainty. Focus on what you can control.

Lessen your exposure to negativity.

Accept your emotions.

They are valid.

Engage in relaxing and soothing activities.

About the Author

Cerita is a talented social developmentconsultant,master trainer and guest speaker/presenterwithagenuine loveforpeople,andapassionfor studentandyouthdevelopment. She is also an advocate for women'sissuesandispassionate about mental health and it's impactonsociety.

She is currently completing an MPhil/PhDinSociology.

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Self-Care Self-Care

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Finding Yourself: Through Repeated Losses & Curiosity

By: Deon Cecile

Having never been a guest on a podcast before I became me and started to ask a myriad of questions. How would it work and what kind of questionsI'dbeasked.AndIan,being the consummate host, obliged and sent me a few questions which eased my anxiety. Suffice it to say, in the end, we veered off topic during the interview, had a beautiful conversation,andIneverdied. Listen to the podcast here. My voice is not hardontheears,soyou'llbefine.

Thethemeforthedayis“finding yourselfthroughrepeatedlosses andcuriosity”

–whatdoesthatmean?

Oprah Winfrey once said, "we can't become what we need to be by remaining what we are" and that is so true.

A few messages, and months later, I finally agreed to have a sit down with long-timehighschoolfriend,Ian,as a guest on his podcast, the English CoachPodcast

On the day I agreed and provided a topic, I didn't realize that I had this verytopicnotedinmy"things to write about"twoyearsprior. Nothing beats therighttime!

Let’s start by my saying that “finding yourself" looks different foreveryone.Youcanspendyears, a lifetime even, trying to figure out who you are; while for some, they figure it out in an instant. Finding yourself can also mean feeling at peace with the person you've become and accepting your feelings and thoughts for what theyare.

Finding yourself requires time, patience and grace.

Finding Yourself: Through Repeated Losses & Curiosity

Howdoesthisreflectiononlossandcuriosityplayoutinyour personalandprofessionallife?

Forme,losseshavefueledmycuriosity.Letmegiveyousomeexamples.

WhenIlostmyhusband,Iwascurioustostartlifeoverinanewcityand so,Irelocated,wentbacktoschoolandstartedanewjobandmadenew friends.

The next major loss for me was my Dad. I became more curious about mattersoftheheartandsoIreadmoreaboutheartdiseaseandstarted takingbettercareofmyself.Plus,IspentalotmoretimewithmyMom.

In 2018 when I lost my job, my curiosity went through the roof having remainedjoblessfor11.5months.That’salotoftimetobecomecurious about a lot of stuff. During this time, I realized I really had a love for writing; my curiosity was piqued and out of that came my website, blog andsocialmediaplatforms(InstagramandYouTube).

WhenIlostmyMomandGodsonwithin2monthsofeachotherin2020I becamecuriousaboutlifeandliving–notjustwakingup,goingtowork, doing the day-to-day stuff. I wanted to live! Try new things and enjoy every striking day that I'm still here on this earth. And a lot of that curiosity is what has fueled what I have now found to be my passion –thatofwritingandsharinglifestories.

You want to know a good way to fuel your curiosity as well? Start reading,readjustaboutanything,aslongasyouareabletotoleratethe content you’re reading. I started reading again in 2020 and it is one of thebestdecisionsImadethatyear.

Oh, let me add this, one practice that has helped me on this journey of finding myself has been meditation, which I started in 2021 during a health and wellness intervention with Sharon Feanny. Meditation has helpedtoimprovemywritingcapabilitiesasitclearsmymind,helpsme tofocusandallowsmetobevulnerable.

My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.

"Life is 10% what happens to you and 90% how you react to it" – is this relevant to your topic?

Yes,itis.It’sallaboutourattitudetowardssomething.IbelieveitwasWinston Churchill who said, “Attitude is that little thing that makes a big difference.” Haveyouevernoticedhowyourattitudetoasituationcanalteritsoutcome,or your feelings towards it? We have a tendency to say, whatever can go wrong, will.Whatifwechangedthatnarrativetosay,whatevercangowrongcanhave abetterending?Well,we'llneverknowunlesswetryit,right?

Over the years I have learnt to embrace everything that happens and try my besttochangemyoutlookonthem.DoIalwaysdisplaytherightattitudewhen somethinghappens?Oh,heckno!Iambynomeansthatperfect.ButItry.And afterI’vehadanattitudeadjustment,Ilookbackatthesituationandtrytofind atleastonepositivething,oronelessonfromit.

13 Steps to Finding Yourself—It’s Not Your Average Game of Hide-and-Seek by Korin Miller

Does this outlook in any way represent a kind of apathy?

Oh no! Quite the opposite. Through my losses and resulting curiosities, I have learnt so much about myself and others. I’ve built stronger relationships with family and friends and I’ve learnt that the word NO is a full sentence. I’ve also

EVERYONE WANTSTOLIVE ONTOPOF THEMOUNTAIN BUTALL THE HAPPINESSAND GROWTHOCCURS WHILEYOU'RE CLIMBINGIT.

ANDY ROONEY

FeatureoftheMonth

Dedicationtoastrong,black,God-fearing,tell-you-like-it-is,outspoken,Radiant, Open-hearted,SweetandExceptionalwomanwhonevergottowritethebook shealwaystalkedabout.Thesearesomeofherthoughts,writingsandstories, curatedbyherdaughter,DeonCecile.

LessonsmyMomthoughtwerethemostimportantlessonsshelearnt duringherlifetime.

1.Donotprocrastinate.

2.Believeinyourselfandalwaysfollowyourinstinct.

3. Train children during the formative years; never aftertheyhavegrown.

4. Do to others what you would have them do to you; justincasetheirshoegetsonyourfoot.

5.LoveGod,livehonestlyandrighteously.

6. There are three things that don't come back: the spoken word, wasted time, and neglected opportunity;sobecarefulofyouractions.

7.Showlove,givelove,liveloving.