Learning How to Build Self-resilience for when Life Knocks You Down

Author: Ines Marinho

Let’s go back to the times when the adults of nowadays went to school and had all those mandatory courses throughout, at least, 18 years od their lives. Education starts at home, it is a fact and continues to kindergarten, primary school and so on.

However, if people stop to think for a while and ask themselves when or at what point someone taught them to deal with their emotions the answer might be not found. In the educational systems, there is no such thing as helping children, future grown-ups, dealing with life, emotions or failure.

Individuals keep on being educated to success and to only accept this faith. The truth is, success is a result of many failures and, going through the process of failing can be overwhelming and hard to deal with for many human beings. No judgments on that.

Raising self-awareness and developing resilience skills have become the biggest purpose of psychologists, hypnotists, and neuroscientists of the present society. The more people understand themselves from a positive perspective, the greater sense of well-being as they face emotional struggles will happen.

Self-awareness usually focuses on five determined domains: Sensations, Thoughts, Emotions, Actions, and Mentalization (STEAM). Let’s take a look at how to approach and demystify these concepts.

  • Sensations – What do you sense in your body and mind?

Being self-aware includes awareness of your body and mind. When life tends to knock you down for multiple reasons, which will certainly will at some point, because imperfection is what dictates the human condition, you might notice some common symptoms all over your body. Your muscles can be tense, your stomach is churning and you have a general feeling of heaviness in your body. As you start to pay attention to these sensations, you may also notice that it opens you to a greater awareness of inner experiences, like your emotions.

How do you feel towards a certain situation? What does that situation provoke in your brain?

  • Thoughts – What are your thoughts?

When facing overwhelming problems, people naturally try to close and protect themselves. Sometimes, or most of the time, active minds go into hyper-drive with their thoughts racing nonstop. Overthinking prevents people from clearly reflecting on the issues with a cold and distant approach. For example, people have a tendency to believe their mistakes at work are proof of them as a failure, not putting it in the context of their multiple successes.

By consciously observing your thoughts, you get the ability to reflect on them with an impartial view. Like this, you can recognize irrational fear and anger-based thoughts that inflate a small issue.

  • Emotions – What are you feeling?

Once you recognize what your emotions are, ‘sit with them’. Don’t run away from them, instead embrace them to understand them. Gently ask yourself, what are you feeling. Be sensitive to your level of distress. If you are overwhelmed, you might need to work through this a bit more before approaching your emotions.

Take as many breaks as necessary to heal and distract yourself, re-focusing on your emotions later. Along the way, share your emotions with a good friend of yours or search for some medical help, like a psychologist. Break the taboo that searching help is for weak people. It isn’t. People who learn to acknowledge and tolerate their roller-coaster of emotions become able to go through them without being devastated.

  • Actions – What are your actions and reactions?

Being resilient requires that you act in ways that enable you to create a path out of difficult circumstances and on to a better one. It is essential that you observe your actions and reactions. Consider the effect they might be having on you.

For instance, if you respond with intense anger to small situations, such as your partner or family member telling you, he or she will be taking a job in another country, that might be an indicator you need to work on a deeper level throughout your emotions. Besides, if you act like that towards people, you might be able to lose either your rationality or the people you love.

However, if your response is moderated, showing happiness for their future and sadness of missing them, the two of you might still work on something to keep the relationship healthy.

  • Mentalizing – Do you understand what is going on with you and the others?

Mentalizing is a term that means understanding in your mind and connecting that understand to your heart what is motivating you or someone else. When you learn how to mentalize and establish connections between your rational thinking and emotions, you can empathize better and have more compassion for yourself and others.

This compassionate self-awareness can improve your ability to help yourself get through difficult times. You will have a better time seeing your problems clear and figuring out what you need to overcome. Mentalizing yourself that feeling and allowing you to feel is part of the process of healing and dealing with this these STEAM concepts might be an important step to your life.

When life kicks you out, it isn’t about the fall but how you decide to get up and react. Thinking about a practical example in life, let’s take a look at sports players. Every time a team or a long shot MVP NBA player loses a game, they need to either get up and try to recover it or giving up on trying.

Life is not a game you will only ‘play’ alone. There are more people in the same shoes as you, that lose their strength and hopes when life is harsher. Nevertheless, the fall may be deep, but the rise doesn’t need to be painful or an alone path.

Be always kind to yourself, to allow you to fail, to make mistakes and to make the turn to a better path. In a world where failure seems not acceptable, it is, in fact, one of the most beautiful things that can happen. Why? It means you are alive, and you are trying.

Tips to Naturally reduce anxiety

How to deal with anxiety

For some people, anxiety becomes a day to day part of life. But it shouldn’t always be so. Anxiety can take a toll on your mental health, thereby proving to be extremely harmful. Anxiety, however, has become a part of our day to day lives. While you may feel that anxiety isn’t bad at all, it is. The dangers of anxiety will eventually prevent you from staying happy in life. Moreover, if you are suffering from anxiety, you tend to feel tired throughout the day.

Anxiety not only affects your mental health but your physical health as well. Tension has become a daily struggle, and you need to work towards solving it. If you do not keep a check on your anxiety, you are more likely to suffer in a lot of negative ways.

Can you keep anxiety at bay? 

It is never impossible to keep a check on your mental health. If you feel like you cannot keep your mental health in control, you must know that you are underestimating yourself. If you let yourself become weak mentally, you will eventually lose control of your physical self, as well. However, taking small steps can ultimately help keep the anxiety at bay. Some of the prominent ways through which you can keep your stress in check include the following

  • Stay active

One of the best ways to control yourself from becoming mentally weak is to stay fit and active. Staying active requires you to do a lot of things. This will eventually help keep away your thoughts from that of depression. Studies have shown that exercising regularly can be of great help in easing anxiety. If you feel that exercising will keep away your stress, only for a short time, it won’t. If you exercise regularly, you will eventually be able to keep out anxiety for long hours.

  • Quit smoking

People suffering from anxiety tend to smoke a lot during their stressful hours. While this may seem reasonable, it can eventually have a negative impact in the long run. While smoking will release your stress only for a short time, in the long term, it will ultimately worsen your anxiety.

Studies have shown that people who start smoking early in life become prone to anxiety. While you may not develop anxiety soon, but it will eventually start affecting your life in the long run. Studies have further shown that nicotine and other chemicals fork to be a significant part of the cigarettes. However, it is eventually linked to your brain and can increase anxiety over time.

  • Cut down on caffeine

While caffeine is the upper, alcohol is a downer. Being addicted to both can, however, be extremely harmful. It will eventually give a boost to your anxiety. If you are highly prone to anxiety, caffeine can never be a solution for you. Too much caffeine can give way to nervousness and anxiousness.

Studies have shown how caffeine consumption can worsen anxiety disorders. People suffering from chronic anxiety may eventually become prone to panic attacks due to caffeine consumption. Cutting down on your caffeine intake will ultimately help reduce the symptoms of anxiety. While you may feel that coffee and soda contains caffeine, they do not. Other substances such as chocolate, tea, diet pills, and even headache medicines are full of caffeine. Consuming them in excess can eventually be a significant boost to your anxiety.

  • Get some sleep

Lack or absence of sleep is one of the main reasons why people suffer from worse anxiety. One of the most common symptoms of Anxiety is Anxiety. If you are suffering from lack of sleep due to stress, maybe it is time that you get enough sleep. As a result, you should work towards making sleep your main priority.

If you want to get rid of insomnia, you need to adopt a healthy lifestyle. Small changes before going to bed, such as not using mobile phones, avoiding social media, not tossing around the mattress, can be of great help. Moreover, you can also get enough sleep if you follow a proper schedule, avoid caffeine, keep your room dark and calm before going to sleep. Also, it is necessary to consume healthy foods so that you can stay physically fit.

  • Eat Healthily

A healthy diet can be a significant boost to your overall health. It is also due to the consumption of unhealthy substances that our anxiety worsens with to. Experts suggest keeping a check on your diet if you are suffering from chronic stress. You should strictly avoid foods rich in sugar.

Artificial food coloring, flavors, and preservatives only enrich the food with harmful chemicals. Also, such foods give a boost to low blood sugar levels, dehydration, and more. If you do not stay physically fit, there is no way you can visit me provide. If your anxiety keeps worsening, you need to keep a check on your eating habits. You should work towards staying hydrated and give up on highly-processed foods. Moreover, eating a healthy diet rich in complex carbohydrates, lean proteins, and vegetables can be a great way to stay healthy.

  • Go for aromatherapy

The sweet and calming smell can be a significant boost to your nervous system. It can also help calm down your nerves and help you stay healthy. In aromatherapy, sweet smells or fragrant essential oils are used. It further plays a vital role in boosting your mental and physical well-being.

You may either use them with a bath diffuser or inhale it directly. Aromatherapy can help you sleep and relax properly. This can also help keep your cardiovascular health in check. Some of the most common essential oils used for relieving anxiety include bergamot, lavender, ylang-ylang, grapefruit, and Clary sage.

Feeling anxious is healthy, but at the same time, you must take proper care of it. You should work towards keeping your nerves calm. The natural remedies can be of great help in easing anxiety. Nonetheless, make sure that you do not opt for professional help until and unless it is chronic. You may consider seeking medical and professional advice only if necessary.

How Dual-Diagnosis Models Are Improving Substance Abuse Treatment

Anyone who has struggled with substance abuse knows how challenging it can be to overcome. For many people, substance use and abuse are more than a single problem. The origins can be found in unresolved mental health issues, often stemming from trauma earlier in life. When substance abuse treatment programs provide a dual-diagnosis model for addressing these co-occurring issues, it can positively affect outcomes. Here are some examples of dual-diagnosis program elements that are contributing to greater success in the healing of addiction.

Addressing the Source  

Treating substance abuse in a vacuum may work for some people. Behavioral therapy, twelve-step groups and lifestyle changes are helpful for arresting the problem. Data show that a high percentage of people relapse after a period of abstinence. This may arise from the failure to address the root of the problem. Dual-diagnosis programs take on both the substance use and the underlying mental health conditions, which may give patients a better chance of long-term success.

Standardizing Treatment

These programs are beginning to form a consistent standard of care. The substance abuse treatment Benton, Ark., might offer will be similar to a dual-diagnosis program in San Francisco or Chicago. Whatever the location, this more comprehensive approach provides an important context to the process of healing addiction.

Monitoring Medical Factors

Generally, M.D. psychiatrists are a significant component of dual-diagnosis treatment. Patients are thoroughly evaluated for psychological factors that may be contributing to the substance problems. Substance use often begins as a way of self-medicating the symptoms of underlying conditions, such as depression and anxiety. Once these factors are known, they can be treated, and patients can be closely monitored by psychiatrists and mental health professionals. Tracking these issues increases the likelihood that the patient will make lasting changes.

Focusing on Counseling

Most dual-diagnosis programs provide an extensive counseling component. Patients participate in individual and group therapy, with an emphasis on family therapy. Many times, chronic dynamics within the family or core support system can contribute to the patient’s substance abuse. Skilled family therapists can help patients begin healing those issues. In addition, families learn about addiction and recovery, so they can be supportive of the patient.

Considering the high incidence of co-occurring mental health conditions in people with substance abuse problems, it is encouraging that many treatment programs are incorporating dual-diagnosis models. Patients may have more success staying clean and sober and making permanent changes when the root of the problem is acknowledged and treated alongside the substance abuse issue.

Reasons why Assam tea is the best in the world

Have you ever visited Assam? Or heard about stories about this beautiful hill station in India? Assam is one of the most attractive and enthralling states, located in the north-eastern part of India. It has beautiful rivers flowing down green mountains, alluring valleys, and a pleasant climate to soothe your soul. Assam has a scenic beauty that can undoubtedly please you, no matter how much you hate hills. Apart from its picturesque beauty, Assam is famous for one more thing that is none other than its tea plantations.

Assam tea is popular worldwide because of the flavor, aroma, and amazing health benefits of the tea. If you visit Assam, you will see the myriad tea gardens flourished all over the state. However, why do you think it is so popular than any other tea available in India? To know that, you need to take a quick look back into the history of Assam tea.

In the year 1823, a Scottish traveler named Robert Bruce visited the upper regions of Assam. On his adventure, he discovered wild Assam tea variety growing in the hill slopes. Now you can easily read papers and find out about the tea variety, growing in the wild regions of Assam. It is none other than a type of Camellia sinensis, but with wilder leaves. The essence of the tea is major because of the soil where it grows. The flood fed regions of Assam during monsoon favors the tea growth, which is picked in hotter times of April. You get different blends of Assam tea depending on the time of its harvest.

What are the benefits of Assam tea?

 

  1. Prevents tooth cavity

Do you like to eat sweet dishes a lot? If so, then the tooth cavity is a big problem that you might be facing. Do you think you can get rid of it by drinking Assam tea? Absolutely! When you eat a lot of sweet foods, cavities get formed within your teeth that can cause immense pain. It may even permanently damage your teeth. Thinking of such negative health effects, do not think about giving up on your favorite sweet dish. Assam tea can be a solution for you. You can either drink or gargle with Assam tea, in the morning and once again before going to bed. Assam tea keeps you away from creating tooth cavities, and also heals any pre-existing decay.

  1. Act as a body warmer

When you are awake on a chilly night for studies or work, quickly drink a cup of Assam tea. It is one of the best ways to keep your body warm and calm. Rather than taking a cup of coffee, go for Assam tea to stay warm. If there is a frequent change of climate, you often tend to catch cough and cold. Assam tea can come to your rescue to help you recover fast from such conditions and ensure your wellbeing.

  1. Gifts you with a glowing and healthy skin

Are you tired of searching for the ideal solution to your skin problems? Well, you have to look no more as Assam tea offers a bunch of benefits for your skin. It has vitamin A and vitamin E in immense amounts, which are natural ingredients for keeping your skin healthy. These two vitamins help in purifying your blood and improves its circulation internally. Both of these functions are extremely important in ensuring a good skin tone. So no more wasting money on heavy cosmetic products and surgeries for repairing your skin texture. Assam tea can offer you all the skin benefits that you will ever want.

  1. Improves your immune system

Assam tea contains a lot of antioxidants and minerals that can help you fight infections, and boost your immunity. If you drink at least two cups of Assam tea per day, you can easily fight or prevent any disease. To soothe yourself at night, you can even add a little honey to your tea and drink it before sleep.

Can Assam tea fight deadly health disorders?

Yes, absolutely. Assam tea not only offers supplementary health benefits but also fights different serious health disorders such as:

  1. Cancer

Assam tea has numerous antioxidants present in it, which combats oxidative stress within your body cells. Antioxidants basically decrease the rate of damage caused to your cells due to the generation of-

  • ROS (reactive oxygen species)
  • RNS (reactive nitrogen species)

Assam tea somehow regulates the production of oxidative stress and sustains the growth of normal cells, but kills cancerous cells. By drinking Assam tea, you can lower the risk of ovarian, stomach, rectal, colon, breast, and lung cancer.

  1. Parkinson’s and Alzheimer’s diseases

The outcome of both of these diseases is extremely saddening and irreversible. In Parkinson’s, you suffer from tremors due to the breakdown of the CNS (central nervous system). Alzheimer’s or senile disease is a progressive condition where you lose your memory, along with other cognitive functions. Assam tea has surprisingly produced positive effects for Parkinson’s and Alzheimer’s diseases. If you drink 2-4 cups of Assam tea every day, you can potentially reduce the possibility of Parkinson’s or Alzheimer’s.

  1. Cardiovascular problems

Assam tea has numerous flavonoids that improve endothelial functioning, lining your cardiac valves, blood vessels, and many more body cavities. Flavonoids prevent the accumulation of plaques within your arteries, thereby reducing the chance of cardiovascular disorders such as-

  • Strokes
  • Irregular heart rate
  • Cardiac arrest
  • Elevated blood pressure
  • Coronary artery disease
  • Peripheral artery disease

Can Assam tea improve your mental wellbeing?

Assam tea can potentially improve your sense of alertness and cognitive power. It has various antioxidants that play a major role in regulating neuronal functioning. When you consume a lot of caffeine, there are many associated negative effects like-

  • Headaches
  • Arrhythmia
  • Burning sensation in heart and irritability
  • Nervousness

If you take Assam tea instead of caffeine-containing beverages, you can prevent the risk of such neurodegenerative conditions. However, prefer not to consume more than 4 cups of Assam tea per day without consultation with a health expert.

Restore Confidence And Health By Reducing Debt Stress

Whether you have a huge medical bill to pay or multiple credit card debts, you will surely face the impact of having too many debts on your physical and mental health. If you are experiencing deteriorating mental health while dealing with your debt there are easy and effective ways in which you can overcome it.

  • There is no point or prudence in ignoring debt and even worrying about it too much without doing any constructive to reduce your debt.
  • At any cost, you will have to make proper arrangements for the repayment of the debt or debts that you have as you are legally obligated to the creditor to do so.

There is no other alternative if you are already in debt but to manage your existing as well as new debt efficiently. This will relieve the mental stress that is the primary reason for deteriorating health.

You can take the help of several charitable organizations available out there that are eager to help out people who are in distress.

Steps to follow

Believe it or not, staying healthy will have an effect on your debt and on the other hand, staying in debt stress will affect your health. Both are interconnected and that is why you should not only address your debt stress but also look for ways to restore your physical health as well. There are a few easy steps to do it but these required diligence and effort.

  • First, you will need to make sure that you are in a peaceful state and have a positive frame of mind when you are in debt. This will help you a great deal to address the debts that you currently have.
  • Since stress can lead to depression and anxiety to varying levels according to the degree of mental stress. It will slowly but surely deteriorate your mental and physical health leading to several ailments as well. In order to ensure that you do not let debt take its toll on your health, you must commit and admit your debt.

Focus on ways in which you can stay fit and healthy, which is a very important aspect that will improve your mental state which is essentially required when you are in debt. If you are mentally fine, you will not panic about your debt and worsen your mental as well as physical health. The simple ways in which you can do this include:

  • Trying eating a balanced and healthy diet which will provide your body with the required energy to work more when you need to earn more
  • Jogging, walking or biking that will act as a good stress reliever and will also improve the quality of your sleep.

Just a little bit of time devoted to exercising you will be stress-free and not worry about your debt.

When you take care of the psychological aspects of debts to stay fit you will not make your debts reach to any unmanageable limits and look for settling with your creditors and run into the risk of damaging your credit score. Remember, such debt relief options will have a serious effect on your credit score. If you go through the different debt settlement reviews you will find lots of people suffered due to this.

Stress does not help

Debt is typically linked with the emotional as well as the psychological aspects of human nature. It is a natural feeling of pride and achievement that people derives when they spend money and it creates a chain reaction that leads to more debt.

  • It is this feeling that affects your spending and in most of the times it is boosted up unnecessarily
  • When you cannot meet your spending needs or arrange for the money to buy anything, you tend to feel depressed and at a loss
  • You then start to look for alternative ways and borrow money or take on further debts and the most common form of such debt is the credit card debt.

That means indirectly this does not help your financial health in many ways at all. Instead, you take on more debt and sink deeper into the quicksand by incurring expenses that are not at all necessary given the present financial condition.

Therefore, try to avoid this safest path to tackle your psychological aspect of debt and refrain from any such impulsive spending. Slowly, this will turn out to be an addiction jeopardizing your health and finance both.

Stay stress-free

If you want to be happy in debt and healthy, you must not let the stress of debt affect you, no matter whatever is the size of it. You may not stay away from the path of debt but you will need to know the ways to deal with the stressful situation yourself> However, there is no shame in taking help of professionals for that matter.

  • In order to stay free from the harmful effects of debt, you will need to keep it manageable always. For this, you may take out a credit card debt consolidation loan to combine the multiple debts into one. This will reduce your worries and stress as you will need to focus on one single debt now.
  • You must follow a planned and strategic process to deal with debt effectively, stay healthy and escape stress and anxiety. When you do so you will see that debts will not affect your personal relationships, professional career or your social bindings.

You must be very proactive with your debt to take immediate action so that the accumulating debt does not affect your thought process compelling you to make irrational and erratic decisions.

Talk with the people you trust about your debts so that you can get better opinions and help when it comes to choosing one feasible option for debt relief amongst many. Remember any delay in taking action will result in chronic health problems such as blood pressure, insomnia and even heart diseases.

It is only these proactive measures that will restore your confidence in managing your debts and your health.

Powerful Options for Naturally Managing Depression

In a given year, about 16.2 million Americans—or 6.7% of the population—have experienced at least one major depressive episode. The majority of people who suffer from depression do not seek treatment even though treatment is available and can be effective. If you experience depression symptoms such as persistent feelings of sadness, difficulty concentrating, and lack of motivation, seek professional assistance as soon as possible.

Some natural remedies

According to many studies, there are a variety of natural remedies that can be useful for alleviating depression. Talk to a physician before using natural remedies and supplements. Bear in mind that depression is best treated by a mental care professional and delaying or avoiding standard care can lead to severe health consequences.

Here’s a list of natural options.

     1. St. John’s Wort

Scientifically referred to as Hypericum perforatum, the St. John’s Wort herb is a long-established folk remedy for worry, sadness, poor sleep, and nervousness. Many clinical trials show that the herb works for mild to moderate depression. It is, however, ineffective for major depressive disorder.

Full effects are noticed after four to six weeks. Side effects of the St. John’s Wort include a dry mouth, dizziness, fatigue, and indigestion. It also increases photosensitivity so make sure your eyes and skin are well-protected from sunlight when using the herb.

Furthermore, the herb can inhibit the effectiveness of over-the-counter and prescription medication such as anti-retroviral drugs, antidepressants, oral contraceptives, and drugs aimed at preventing organ rejection for patients waiting to receive a transplant. St. John’s is discouraged for children, pregnant women and people suffering from kidney disease, liver disease, and bipolar disorder.

     2. Cannabidiol (CBD)

CBD can be an effective remedy for depression. Even though it doesn’t cure the depression, it’s been associated with an improvement in the symptoms.

Endocannabinoids (the cannabinoids produced in our body) help to regulate many bodily functions, including appetite, sleep, pain sensation, and mood. The substances work by binding to specific receptors in brain cells, which in turn enhances the function of serotonin, itself a brain chemical that helps reduce stress and improve your mood.

Like endocannabinoids, serotonin works by binding to certain receptors that launch a chain reaction in the brain, which in turn stimulates the mechanisms for stress control and improvement of mood.

It’s been found that CBD helps improve depressive symptoms by regulating the effects of endocannabinoids and enhancing serotonin function by facilitating the activity of the serotonin receptors.

     3. Exercise

Among the most effective and affordable ways of improving your mood is exercise, which can be easily incorporated into your treatment plan. Aerobic exercises in particular result in the reduction of stress hormones and the release of mood-uplifting chemicals.

When deciding which type of exercise to do, give preference to exercise that you enjoy and can commit to, be it purchasing membership at a gym, going for salsa classes, gardening, playing a sport, or even taking a brisk walk around your neighborhood every evening or morning for at least 30 minutes.

How To Be As Happy As Possible

It isn’t truly possible to be happy one hundred percent of the time; there will always be occasions and situations that make us sad, angry or even depressed in some way. However, if we can strive to be as happy as possible for as much of the time as we can, then when those sad moments come, we will be better equipped to get over them more quickly and recover. Here are some things to consider if you want to be as happy as possible.

Sleep Well

Being tired can make us grumpy and argumentative, and it can mean we aren’t thinking straight, so we make mistakes or take things the wrong way. All of this has a detrimental effect on our happiness. Therefore, getting enough sleep is important, and can make a big difference to our lives in general. Sleep is the time when our bodies are able to heal themselves, and that includes giving our brains a rest too. If we don’t get enough sleep, we leave ourselves open to illness and issues.

The best way to get a good night’s sleep is to have a specific bedtime that we stick to come what may (although a little flexibility can be granted for special occasions, for example). By having a set bedtime, we can train our bodies to know that sleep is due, and that means more sleep overall. It may take a little while to reach this point, but as with everything, practice will get us there in the end.

Cultivate Emotional Intelligence

Emotional intelligence means being able to stay in control, handle personal relationships well, and generally be sensible and level-headed in any situation. If you have a high level of emotional intelligence, you are sure to be happier in life in general, as there will be fewer issues that you face that you cannot deal with. Luckily, even if you don’t feel as though you have much emotional intelligence right now, it can easily be cultivated. You need to work on your social skills, your motivation, your empathy, your self-regulation, and your self-awareness.

Slow Down

Slowing down in as many aspects of life as you can will make you happier. Firstly, you will be able to appreciate what is around you more, and see the beauty of nature or get to meet new people, for example. Secondly, slowing down will make you a more patient person. Impatient people tend to be unhappy for at least part of the time because nothing ever happens when they want it to. If you are more patient and understand that everything happens in its own time, you won’t become stressed out about waiting, and thus you will be happier.

Slowing down also means you can express more gratitude for your life, and that is an important trait of happy people. Being grateful for even the smallest thing will show you that life is good.

Less Sugar

Cutting out sugar as much as you can will actually make you a happier person. Sugar can make us feel sluggish and irritable when the initial ‘high’ wears off, and that is not a happy state of being. Plus sugar is bad for our health, our skin, our hair, and of course our teeth, and if you’re not feeling well, it is unlikely you will be feeling happy either.

It can be hard to stop eating sugar straight away, so it is often best to start small and reduce your intake until you can stop altogether. That way you won’t fall victim to sugar cravings and undo all the work you had put in to quit. Of course, cutting down on sugar doesn’t mean you can’t indulge on special occasions, for example. But be careful not to have too much and to go back to your healthier diet once you have finished celebrating.

Don’t Stress

Not feeling stressed is sometimes easier said than done, but it is possible. Work out what your triggers are and ensure that you either avoid them altogether or do something about them. If you don’t enjoy working with a certain person, change departments or shifts, so you don’t have to see them. If you are worried about finances, then put specific measures in place to pay off your debts, seek out a doctor with the best medical billing service, talk to an advisor, or get a second job or a better paying first job. There is always something that can be done to reduce your stress levels to a more comfortable place, and to keep your life happier.

Exercise

Exercise can certainly make you happy as long as it is something you enjoy. Search around to find something that suits you and then start the class or practice. You’ll become fitter (which will make you happier) and healthier (which also makes you happier!). Not only that, but when you exercise, you release the hormone serotonin into your body, and this actually increases your level of relaxation and happiness too. It all stems from finding the exercise routine or class or sport that works best for you. If you’re not enjoying your exercise, it is less likely that you will attend regularly, and that won’t help to get your happiness levels up, and it won’t help to keep you fit and healthy.

Shut Down Technology

It’s all too easy to become addicted to our smartphones and mobile devices, but they can actually make us depressed and unhappy. Reading about other people’s perfect lives (as they are shown on social media) can make us think less of our own. Seeing all the bad things that are happening across the world in the news can make us feel incredibly low. Interacting with ‘trolls’ is also a bad thing. Not only this, but if you are looking at your devices all the time, you are missing what is happening elsewhere, perhaps even right in front of you, and these are things that could make you very happy. When you are not using your mobile device for work or relaxation, leave it somewhere where you can’t get to it and then you will be unable to use it at all. Limit your time on it to specific times during the day, and you will get a lot more done too.

Learning to be Happy: is it Easy to Combat Your Depression?

Start setting goals. You may start by defining some very easy-to-achieve short-term targets. Creating long lists of global tasks can be, on the other hand, a very bad idea as failure to cope with any position in this list can worsen your condition even further.

Completing simple goals will increase your self-esteem and will become that small victory you need to get inspired for further accomplishments.

Make friends with your problems. Strange as this advice may seem, simply stop to think whether something that is now troubling you is as serious as you think of it. Try to remember that every problem is just a part of our experience, which may turn out to be quite useful in future. If there were no bad things in this world, we would never learn to appreciate the good ones.

Eat healthily. Unfortunately, there are no special magical diets to help you combat the state of depression. Nevertheless, healthy food can still make you feel better. Check your daily menu – maybe you should add more fruits and vegs to it – lack of vitamins can be among the causes of fatigue. Relax when you eat – try to avoid watching TV or playing games on your mobile phone, or reading news on your laptop. If you enjoy a cup of coffee or tea then treat yourself with your favorite candy.

Walk outside. Try to find some time for physical exercise or simply walking in the fresh air. There is no need to work hard in a gym, while even a slow walk can refill your energy supply. And if you own any pets, try bringing them together with you and notice how your endorphin level gets increased even faster.

Think positive. At least for a moment try to forget your worries and troubles and try to concentrate on something rather more interesting. Pay a visit to a local library or a community center, watch the new movie series, or simply play now at Stakers to dive into the world of positive emotions and captivating games.

Try Meditation. Relax and meditate, imagine yourself feeling better, at peace with the world and everybody around you. Believe in yourself and this will shortly transpire in how you feel.

Find enough time for good night’s sleep. There is no better way to replenish your energy than good healthy sleep. Make a habit of going to bed at the same time each day. Leave all your gadgets aside an hour before you go to sleep. Take a warm shower, let in some fresh air, and try not to think about the tomorrow’s problems while you fall to sleep.

Try something new. Take a couple of days to visit someplace you’ve never been to before. Relax on the beach, read a new book while lying in a hammock, go down the mountain river, play in an online casino or go to a club. New impressions will replace the bad memories.

Talk to those you love. The love of those who are dear to us can miracles happen. Don’t withdraw, allow your friends and relatives to play a part in your life. Visit your friends, go to the dates, and return a smile when somebody is smiling at you.

Don’t ignore serious symptoms. Fighting depression on your own can be successful on its early stages, however, should you feel that the problem has gone too far, i.e. you are constantly thinking how worthless your life is, then it is necessary to seek medical advice.

Tips For Living A Healthier Lifestyle

Don’t worry if you’ve fallen off track with managing your health. The good news is there are practical ways for you to improve how you’re living and get you feeling better fast. Stop worrying about the past and begin realizing all that you can do in the present moment to change your habits.

All it takes is you paying attention to what you’re doing each day and having a willingness to alter your ways. Live a healthier lifestyle by modifying your mindset and getting onboard with practicing all the habits that will benefit you going forward. Use the following tips to educate yourself on what you need to know and get yourself pointed in the right direction.

Exercise & Eat Right

Now is a good time to get active and stop sitting around on the couch so much. Work in daily exercise to your schedule, and you’ll be feeling like a new person in no time. Make it fun by joining a gym you like or taking a class with a group of friends. In addition to exercising, you’ll want to watch what you eat and make sure you’re getting your daily dose of recommended nutrients. Start cooking for yourself at home more, and you’ll save yourself some money and calories by avoiding restaurant food. It’s likely that once you begin to move more, you’ll naturally be motivated to eat better and the weight will fall right off.

Get in Tune with your Mind & Body

Half the battle to living a healthier lifestyle is getting in tune with your mind and body. You don’t know that you’re hurting or living in misery until you stop and are honest with yourself about what’s going on with your wellbeing. Know that you could be feeling down because of a hormone imbalance, but be glad to hear that there are treatment options out there for you. Visit BodyLogicMD to learn more about what it is and your choices for improving your current state. Understand the warning signs so you can pinpoint exactly what’s going on with you and work to seek help immediately.

Be Positive

Negativity is only going to weigh you down and make it harder to get through life. Stay positive and upbeat about your future and all you have to offer and watch how much happier you are in general. Practice gratitude for what you do have and focus on all that’s going right for you as you move forward. Take note of all you’re doing right for yourself and your wellbeing and know you can improve upon in the areas where you’re struggling if you keep the right mindset. Your attitude has a big impact on how well you’re going to be able to stick with your wellness plan and reach your health goals.

Slow Down

Rushing around and not paying attention to your choices is going to make it harder for you to live a healthier lifestyle. Take a step back, slow down and move forward with deliberate decisions based on what’s best for you and your wellbeing. Use your vacation time at work, start saying no to certain requests and make more time for your self-care needs. Racing around only makes you feel more stressed and will likely lead you to going down paths that aren’t best for your health. Also, spend more time in nature to help you slow down and let the sights, sounds and smells quickly put you at ease so you can think clearly and plan out your next move.

Cut Back on Smoking & Drinking 

Smoking and drinking are two habits that will quickly lead to health problems and make you feel worse overall. Instead, replace the alcohol with water and tea and the smoking with more exercise. Cutting back will give you more natural energy, and you’ll find your mood lifts as well. Living a healthier lifestyle means you’re going to have to remove bad habits from your daily routine and make a few sacrifices along the way. Don’t assume you can do what you’ve always done and expect different results. While it isn’t always easy to reduce your smoking or drinking, there are resources and help out there for allowing you to do so.

Find A Job You Love

Your job may be making you feel miserable and hurting your health. Stay optimistic and know your future is in your hands and that it can be brighter. Find a job you love, and that will put a smile on your face each day and make you excited to get out of bed in the morning. Take your time and don’t necessarily jump at the first opportunity that comes your way if you want to be happy in the long-term. Keep seeking and searching until you find a good fit that you know is the career path for you. Finding a new job is hard work, but you should know that the rewards will include you living a healthier lifestyle and being more content.

Unplug Regularly 

Pay attention to how many hours you’re spending plugged into your electronics and try to cut back if it’s consuming your life. Your brain and eyes need a rest away from the constant stimulation, and it’s likely you’ll sleep better when you limit your screen time. Pay attention to how you’re spending your leisure, evenings and weekends and try to mix up your activities and routine once in a while. You may also find you have more time for human connections and meeting new people when you’re more aware of your surroundings and don’t always have your head down working on your computer or playing on your phone.

Conclusion

These are just a few tips that are going to allow you to live a healthier lifestyle and stay on top of your wellness game. Remember that it’s a process, and change isn’t going to happen overnight for you. Focus on the positives and what modifications are bringing you the most benefits and be proud of yourself for setting and achieving your health goals.

4 Ways To Look After Your Mental Health

Although we are programmed to easily be able to look after our physical health, even if not all of us enjoy doing so, when it comes to our mental health we tend to forget about it, or even ignore it completely. Yet it is so important to keep our minds and emotions as healthy as our physical bodies are if we want to live a fulfilling, enjoyable life. So here are some useful tips on keeping your mental health in good repair.

Exercise 

Exercising has many different advantages when it comes to health in general, including aiding with weight loss, keeping our blood pressure down, and giving us more energy to carry out our day to day tasks. It can even improve our sleep pattern which is essential to productivity and health. One of the more surprising benefits of regular exercise is that it can also help keep our mental health on track. This is because it releases hormones that regulate the brain’s activities, making us feel happier and more confident and reducing our stress and anger levels.

A Balanced Diet 

A balanced diet will keep our bodies healthy and is also great for our mental health. It gives us more energy and makes us fitter, giving us more abilities when it comes to stamina, for example. Our confidence increases, and we feel generally more in line with the world and our lives. This keeps our minds balanced and in good order. Cutting out junk food is a great start when it comes to eating a balanced diet, but it needs to be a long-term sustainable solution, so fad diets are not the way to do it. Eat smaller portions and include more fruits and vegetables in your diet and you’ll have much better results.

Stop Bad Habits

If you perhaps drink to excess, smoke, or take any kind of illegal drug, then these could be having a negative impact on your mental health. Long-term drug abuse can cause serious damage to your brain resulting in irreparable mental health issues. Heavy drug use may require expert help, but some bad habits can be stopped in other ways. Smoking is not as addictive as some drugs and could be stopped by vaping as an alternative. If this sounds as though it could help you, check out Soupwire vape deals for more information.

Relax 

Taking time for yourself, no matter how little, is essential for good overall mental health. Life is so busy that it can be easy to forget to take care of yourself when you’re taking care of so many other people, either at work or at home. If you can find ways to relax more and take time out, your mental health will be better off for it. Remember, you can do anything as long as you are calm and enjoying yourself – how you decide to relax isn’t the main factor here, rather the importance of ensuring you take time to relax in the first place.