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10 Ways to Have an Entrepreneurial Mindset

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Have you always felt an entrepreneurial drive to start your own small business? If not for the dreamers and motivated people throughout history, the world might have remained in the Stone Age. Creating a successful company isn’t just about luck; it often involves choosing the right opportunities, such as exploring franchise businesses on the market that align with your goals and passions. To ensure a smooth and compliant business setup, consider using the best llc service texas has to offer. With the right mindset and resources, you can turn your entrepreneurial vision into reality.

From Dreaming to Reality

How often have you put your aspirations on hold because you believe success is only for specific folks? What happens if you think that only wealthy, beautiful, and perfect people realize the businesses of their dreams? If you believe these falsehoods, you’re only hurting yourself.

The first step to starting your own business is to realize that you can do anything you set your mind to achieve. There’s no other person in the Universe like you. Your dreams may be similar to those of others, but you bring your style and talents to the table. Even an old sign for sale can be an effective marketing strategy, drawing on nostalgia and authenticity to connect with your audience. Its weathered charm and history evoke a sense of trust and sentimental value, making it a memorable and impactful element in your brand’s story.

Business Law Services like the ones at roqski can help you turn those dreams into reality by providing the legal support needed to navigate the complexities of starting and running a successful business. With the right legal guidance, you can focus on your vision and creativity while ensuring your business is built on a solid and compliant foundation.

Exploring yiwu sourcing can provide unique opportunities to leverage your distinctive approach and access a diverse range of products to kickstart your entrepreneurial journey. It offers a gateway to an extensive marketplace, enabling you to find innovative products and establish a competitive edge in your business. By tapping into Yiwu’s vast network, you can source high-quality goods at competitive prices, helping you to stay ahead of trends and meet market demands effectively.

Another obstacle to success is the misunderstanding about needing money to make money. Yes, you often need to raise capital or make investments for your business to work, while to have the right equipment for your business, going online to sites like Verdex Equipment can be the best choice for your business. However, it costs you nothing to believe in yourself enough to start the process.

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Don’t expect anyone else to believe in you if you aren’t entirely sold on your products or services. Maybe you’ve told yourself that the research and work will take too long and you’re too old. Ask yourself. How old will you be if you don’t reach for the stars now?

entrepreneurial

The Ten Habits of Entrepreneurial Successes

Do you want to bring your dreams of starting your own small business to fruition? Why not start thinking like those who have already accomplished this goal? Try adopting these ten habits of successful business owners into your daily mindset.

1. An Entrepreneurial Mindset Will Set Clear Goals

Entrepreneurial success is a life-long journey. Let’s say you want to go on vacation and pack all your bags for the trip. If you just hop in your car and start driving, you’ll end up lost in the middle of nowhere.

However, you have the good sense to know that you must plan for that journey. First, you need a destination and to prepare your route accordingly. Likewise, establishing the business of your dreams requires clear goals and a detailed plan.

An article published by the Project Management Institute explains the essential link between setting goals and success. Not only do you think about what you want to accomplish, but you consider the process and take action. The article states that you must see things as they are right now. However, you need a dream and the ability to see things in the future.

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2. Find a Mentor

One of the best ways to achieve an entrepreneurial mindset is to learn from a successful business owner. Whether they have a small business or a large corporation, their input and guidance can be a treasure trove. Most of these seasoned professionals would be happy to be a mentor to give back.

Once you’ve acknowledged your dreams and clarified your goals, consider finding a mentor in your niche. They were once a novice like you and can empathize with your nervousness. Fortunately, they speak from experience and can share the pitfalls and successes of their journey.

3. An Entrepreneurial Mindset Knows to Count the Cost

You’ve learned by now that nothing is free in this life. Often situations that appear to be free and easy have strings attached. You’ll pay much more in time and resources in the long run than you imagined. Craft a powerful saas seo strategy to outperform competitors. Contact a law firm marketing company if you want to improve the marketing campaigns for your legal services.

The next step after clarifying your entrepreneurial goals is to do some research. Not only do you need financial figures, but you also need to consider your time. How much capital do you have now, and what more do you need to start your small business?

Your mentor may suggest various venues and resources to help you get the most from your investments. Consider making a financial plan that includes present resources, projected costs, and ways to earn money. It helps you figure out where you stand financially and the possible profits you can make with your new small business. A Digital Business Card can also be a valuable tool in this process, enabling you to network effectively and present your business professionally as you seek out new opportunities for growth.

4. Become a Life-Long Student

Another habit of entrepreneurial achievers is that they use every opportunity to learn something new. They listen to their mentors, clients, and their employees. They realize there’s always room for improvement for their goods or services.

Does part of achieving your life-long entrepreneurial dream include more education? Or maybe you’ll need to attend a trade school and finish an apprenticeship for experience and honing your skills. Your education won’t stop then because you’ll constantly learn new ways to make your business shine.

5. Boost Your Creativity

The seed of every successful business venture starts in a person’s mind. It doesn’t matter if your dream is to open an art gallery or an accounting firm. Creative thinking and problem solving bring out the best in you and your product or services. Understanding “nominee director and shareholder service” can also enhance your business by ensuring effective governance and stakeholder management. For more information, visit https://www.cfoacc.com.sg/notice-of-assessment-singapore.

What are you doing now to boost your creativity? Remember that practice makes progress, and you’ll learn each step. Journaling and making vision boards are excellent ways to focus your creative energies and make them work for you.

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6. An Entrepreneurial Mindset Lives in the Present

The past is a splendid teacher, but it doesn’t make a good life partner. People who have achieved entrepreneurial success aren’t satisfied with yesterday’s results. They’ve found that each new day is an opportunity to improve and expand their small business.

Living mindfully can benefit you personally and professionally. According to an article published by the American Psychological Association, this style of living can boost working memory and improve your focus. The report also states that you may also notice a reduction in stress, more cognitive flexibility, and enhanced intuition.

7. Surround Yourself with Positive Energy

One of the most outstanding entrepreneurial achievers’ tools relies on the law of attraction. It’s a simple principle that says that whatever energy and affirmations you send into the Universe, you’ll attract the same. You can’t expect to gain positive results if you’re always speaking negatively.

To stay in a positive frame of mind, you need to surround yourself with positive energy. Avoid being around negative people who have nothing uplifting or encouraging to say. Refuse to allow their negative attitude to influence you and your affirmations.

8. An Entrepreneurial Mindset Learns from Past Mistakes

Behind every entrepreneurial success is a steady stream of failures. Maybe you’re afraid to reach for your dreams because you fear failure. You’ll gain a different perspective when you learn to embrace your failures as teaching tools.

If you research the brightest industry, art, and educational stars, they’ve made their own mistakes. However, they’ve learned from their mistakes and used them to make improvements. Your small business can be everything you expect when you follow their lead.

9. Break Larger Goals into Smaller Ones

You’ve probably heard the famous mantra of dreaming big or going home. Anything worth having is worth investing your time and best efforts. However, your entrepreneurial goals may seem so great that they are overwhelming.

You can overcome this intimidation by breaking larger goals into smaller, doable ones. For example, what if you’ve always dreamed of selling your one-of-a-kind crafts for a profit? Before buying a storefront, start small and build your clientele one at a time.

Also, remember to celebrate each success you have, regardless of how small. Have you ever visited a shop and seen a framed dollar bill hanging on the wall? Every time the owner sees the first buck their store made, it’s a celebration and an inspiration.

How can you divide your entrepreneurial plans into smaller chunks? Do you get excited and even more determined with each step you take? Your faith in your talents and efforts gain momentum from small successes to greater ones.

Don’t wait for the big crowds to cheer you on in the beginning. You learn to be your greatest advocate and cheerleader on your dream journey. Celebrate your efforts and be grateful for the blessings that you have.

10. An Entrepreneurial Mindset Will Develop a Selective Memory

Maybe it’s proverbially lonely at the top because some people have forgotten those who helped them on their journey. If you want to be a true success, you remember everyone who’s been part of it. You are grateful and respectful to everyone who has encouraged you, regardless of their position or possessions.

On the flip side, you selectively forget toxic people and situations. You can’t ignore them, but you don’t ruminate and hold grudges. When you learn to forgive and let go, these negative energies have no power over you.

Entrepreneurial

Final Thoughts on Thinking Like a Successful Entrepreneur

Some say that an incredible journey starts with your first footstep. Adopting the mindset of success can help you step out of your comfort zone from thought to action. You’re well on your way when you decide to go forward with your small business dream.

8 Reasons Why Divorced Couples Remarry

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Have you been divorced for a while, and now you’re thinking about remarrying your ex? Understandably, you would miss someone you loved for a long time. Why would you like to remarry after a painful breakup? Some realize they were soulmates and made a terrible mistake. But others have more complicated reasons.

There are problems and rifts in even the most loving relationships. People are still individuals, and they will often bump heads. The key to making the relationship work is learning to set boundaries, compromise, and learn from mistakes.

Divorce is high on the list of human losses. Everything you know is shaken, and you feel like you’ve lost your best friend. You will go through the process of grief and its many turning emotions, just like with other losses.

There will be many bitter exchanges and a lot of tears. Frequently, financial difficulties arise as well as questions about child custody. These experiences can leave a person drained and never wanting to be in a relationship again.

However, some people learn to cope and go on with their lives. They may find another person and form a lasting relationship. For others, the thought of not being with their soulmates forever may be more than they can handle.

Why Do Divorced Couples Remarry?

Even if you’ve both experienced a painful divorce, it may not be forever. The spiritual connection you have may be enough to start the healing process. These are eight reasons why divorced partners choose to remarry.

soulmates

1. Distance Makes Your Heart Grow Fonder

Some remarry their former spouse because the separation is too emotional to handle. Remember the glory days during your engagement and wedding? You’d found your soulmate and spent so much time together that being apart was out of the question.

Somehow, your relationship began to deteriorate, and both of you felt more comfortable being apart. Maybe it got so bad that you couldn’t stand being in the same room with them. These restless and hostile feelings were part of why you filed for divorce.

If you lose your identity in a relationship, neither of you will feel content. While it’s essential for couples to be together, you still need time for your interests and personal growth. Being separated after a divorce may help you regain your sense of individuality.

However, you may see how much you miss your ex and that they are your soulmate. Your heart longs for the excitement and romance you had as a couple. Such a yearning can make you want to remarry them and make it work this time.

2. You Realize That the Grass Isn’t Greener

When you’re in a crumbling marriage, it’s easy to think that other people don’t have problematic relationships. You looked around and saw your family and friends smiling, holding hands, and living their best lives.

You began to fantasize about writing a fresh chapter in your newly single life. Walking back into the dating scene probably felt strange after being married for so long. But you were determined to find what you missed out on in your former relationship.

It would be just like a scene in your favorite romantic movie. They would glance at you from across the room, and it would be love at first sight. It will be a whirlwind romance of endless champagne bubbles, roses, and midnight serenades.

Those sparkling, live-happily-ever-after couples only exist in soap operas and romance novels. When you face reality, you’ll find that every relationship has flaws. Even the most beautiful and talented people make mistakes and disappoint each other.

Once you see that your situation wasn’t unusual, you may view your former spouse differently. Perhaps they look even better when you compare them to some toxic people you’ve met. Re-evaluating your past relationship may help you see that they’re your soulmate and you want to remarry them.

3. You’ve Had Time to Think, So You’re Ready to Remarry

While time doesn’t heal all wounds, it gives you space to think. Right after a divorce, your nerves and emotions are raw. You can’t see past the anger and hurt and may pray on it for a while.

After a while, you might get a new perspective on your broken relationship. You might gain more clarity and change your attitude about the past. Your ex may also have second thoughts about what destroyed your marriage.

Most importantly, you’ll have time to consider what brought you together in the first place. Do you still dream about your former spouse as your soulmate? This season of soul-searching may confirm that you want to remarry.

4. You’ve Learned to Forgive and be Forgiven

Broken marriages usually have a history of offenses, hardships, and hatred. These issues aren’t automatically resolved once you get divorced. They can lead to bitterness, depression, and isolation if left undone.

The time you spend away from your former partner may allow you to forgive. You cannot excuse or forget the pain of the past. You’re not giving them a free pass to forget about their contribution to your failed relationship.

However, you’ve learned to forgive as a gift to yourself. An article published by Harvard University states that forgiveness can ease depression and boost self-esteem. It can also lead to greater life satisfaction, per the article.

Perhaps there were some issues in your past marriage that were your fault. A step toward healing is to apologize and ask for forgiveness. Then, you work to make amends and try never to repeat those offenses.

Unfortunately, some divorces become so bitter that the couples can’t reconcile and remarry. If you and your ex believe that you are soulmates, learning to forgive is a significant victory. At least if you don’t remarry, you can let go of the past and go on with your lives.

remarry

5. Time Has Changed You Both, and You Want to Remarry Your Ex

If you married your high school sweetheart, you’re in good company. According to a publication from the U.S. Census Bureau, at least 25 percent of couples married out of high school. You may have found your soulmate as a teen and wanted to be together for the rest of your life.

What if you married your long-time love and it ended in a divorce? Does it mean that you were never meant to be a couple? You’ll never know until you both have time to think as a single person again.

Remember that everyone changes with time, be it positive or negative. You aren’t the same people today that you were in high school. You’ve both changed since your relationship split.

Only time will tell if your changes were for the better. In some cases, you find that you’re still not compatible. In your case, time may have been a friend, and you want to rekindle what you had in the past.

6. You Decide to Remarry Because Your Heart Knows That You Are Soulmates

A lasting relationship understands the language of your heart. Even if you divorced your mate, does your heart remain connected to them? If so, reconciliation may not be out of the question.

7. You Share History Together

While attraction brings people together, love and shared history can keep them together. The beautiful moments you shared as a couple may be forgotten because of divorce. You may meditate on the negativity, pain, and loss at that moment.

Many divorced couples choose to remarry because they’ve shared so much history. They remember the good times and want to put the negative ones behind them. If this sounds like your story, maybe the Universe is trying to tell you something.

8. You Remarry For the Children’s Sake

One of the most challenging complications in a divorce is when children are involved. The question of custody, visitation, and child support isn’t always amicable and can lead to years of court battles. However, some divorced couples deal with these issues civilly and remain on good terms for their children’s sake.

It’s worth noting that if you and your ex had a toxic relationship, staying together for the kids isn’t beneficial to anyone. You’ll both end up miserable, and your children will be in the middle of the fallout. It’s best to part ways and work together to raise them.

But some former spouses tie the knot again because they love each other and want to be a family. They’re tired of the split weekends and holidays and how the kids are shuffled back and forth. If you feel you can reunite with your ex and your children will be happy, it could be a blessing for you all.

remarry

Final Thoughts on Why Divorced Partners Remarry

Just because a couple gets divorced doesn’t mean they hate each other. Sometimes, this break is what the relationship needs for healing and re-evaluating. Divorce isn’t always a forever thing, and you may find that your journey leads you back to each other and remarry.

Study Explains Why Climate Change Means Longer Allergy Season

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Scientists have discovered that climate change causes longer allergy seasons. Researchers from the University of Michigan also determined that rising temperatures lead to more intense allergies.

Because of human-created climate change, they predict that pollen emissions will occur forty days earlier by 2100. Compared to average allergy seasons between 1995 and 2014, seasons today could also last nineteen days longer.

This change means allergy sufferers must contend with high pollen counts much earlier in the spring. Also, because of hotter temperatures due to rising CO2 levels, yearly pollen emissions could increase by 200%.

“Pollen-induced respiratory allergies are getting worse with climate change,” said Yingxiao Zhang, a UM graduate student research assistant in climate and space sciences and engineering. She’s also the first author of the paper in Nature Communications.

“Our findings can be a starting point for further investigations into the consequence of climate change on pollen and corresponding health effects.”

UM researchers constructed a predictive model which analyzes fifteen of the most prevalent pollen types. The model also examines how pollen production will change due to temperature and precipitation variations.

Next, they combined climate and allergy season data with various socioeconomic scenarios. To create the models, they used data from 1995 through 2014. Then they used this model to forecast pollen emissions for the latter part of the 21st century.

Allergy symptoms vary from person to person but can range from mild to severe. Common symptoms include sneezing, watery, itchy eyes, rashes, a runny nose, and cough. However, some people may experience more severe symptoms like trouble breathing or anaphylaxis.

According to the Asthma and Allergy Foundation of America (AAFA), over fifty million Americans experience allergies yearly. About half of these allergy sufferers, or 24 million, experience seasonal allergies. Allergies are the sixth leading cause of chronic illness in the United States, with an annual cost of over $18 billion.

allergy season

Climate Change Making Allergy Seasons Longer and More Intense

The most common indoor and outdoor allergy triggers include tree, grass, and weed pollen. Mold spores, dust mites, cat and dog hair, rodent urine, and cockroaches can also cause allergies. Regarding outdoor allergy triggers, climate change worsens weed, tree, and grass pollen.

Higher temperatures cause plants to become active earlier in the season and produce more pollen on average.

However, Allison Steiner, UM professor of climate and space sciences and engineering, said her team’s models could offer solutions. They could eventually predict allergy seasons in various regions of the country.

“We’re hoping to include our pollen emissions model within a national air quality forecasting system to provide improved and climate-sensitive forecasts to the public,” she said.

The National Science Foundation helped fund the research.

A separate study agreed.

A separate study on allergy seasons by the UM School of Public Health confirmed the findings above. Researchers found that climate change results in earlier spring seasons and more severe hay fever allergies.

The study, published in PLOS ONE, gathered data from over 300,000 respondents between 2002 and 2013. It marks the first research to analyze how climate change impacts allergy seasons nationally.

“We found that areas where the onset of spring was earlier than normal had 14% higher prevalence of hay fever,” said Associate Professor Amir Sapkota in the Maryland Institute for Applied Environmental Health. “Surprisingly, we also found similar risk in areas where the onset of spring was much later than what is typical for that geographic location,” he added.

When spring arrives early, it worsens allergies since the season lasts longer. However, late-onset of spring can cause similar effects since many trees simultaneously flower. This increases pollen concentration in a relatively short timeframe, potentially worsening allergies.

Hay fever, or “seasonal allergic rhinitis,” impacts 25 million adults in the United States yearly. The research team believes this number will only increase as climate change intensifies.

The Five Best Ways to Reduce Allergy Symptoms

These studies may make you feel hopeless about treating symptoms if you suffer from seasonal allergies. However, despite longer allergy seasons, you can still find relief from itchy eyes and a runny nose. Let’s go over a few ways to combat allergies so you can enjoy life to the fullest.

  1. Install HEPA filters in your home. These pleated mechanical air filters can capture tiny particles like allergens, viruses, bacteria, mold, and pet dander. When air moves through the pleated mesh overlying the filter, it traps about 99.97% of harmful particles. People with severe allergies should consider these types of filters for their homes.
  2. Stay indoors when the pollen count is high. If possible, refrain from going outside on days with high pollen levels. Keep all windows and doors closed, and turn on the air conditioning to reduce exposure.
  3. Take probiotics. Since 70-80% of immune cells live in our gut, taking probiotics can bolster good bacteria and reduce allergic responses. A University of Florida study found that a combination of lactobacilli and bifidobacteria, sold as Kyo-Dophilus in stores, could reduce hay fever symptoms. The team said that probiotics help increase T-cells in the body, which enhances tolerance to common allergens.
  4. Maintain a healthy diet. Plenty of fresh fruits, vegetables, and grains will lower inflammation, reducing histamine and cortisol. Also, a diet rich in antioxidants will protect you from disease and enhance immunity.
  5. Drink plenty of water. Staying properly hydrated flushes mucus out of the body and reduces histamine production. Drink at least two or three liters of water daily to keep allergies in check.

climate change

Final Thoughts on Why Climate Change Lengthens Allergy Seasons

Researchers have found that climate change results in longer, more severe allergy seasons. Higher temperatures mean spring occurs earlier in many areas across the globe. As a result, plants bloom sooner and produce more pollen, causing hay fever symptoms for millions. One study by the University of Maryland found that allergy seasons are nineteen days longer on average compared to the past two decades.

However, this doesn’t mean allergy sufferers should accept a lower quality of life. Staying indoors on days with high pollen counts, maintaining a healthy lifestyle, and installing HEPA filters can reduce allergy symptoms.

10 Depression Busting Foods, According to Science

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Diet alone can’t relieve depression. But if you struggle with depression, what you eat or don’t eat affects your mood. Integrating good nutrition with a variety of healthy foods boosts your mental health. According to science, the ten foods listed in this article have a variety of benefits besides reducing depression. They are all full of minerals, vitamins, and phenols. Why not get started adding these ten depression-busting food to your diet today?

Ten Depression Busting Foods for Better Mental Health

depression

1 – Vitamin D fortified foods

Foods with vitamin D improve depression, especially if you’re low in this vitamin. Vitamin D receptors are in your brain. When the receptors lack vitamin D, this impacts the amount of dopamine in your brain. Dopamine is a “feel good” hormone. Elevated dopamine also motivates you to get out and do something you enjoy.

Because vitamin D is fat-soluble, don’t use supplements without your doctor’s recommendation. Fat-soluble vitamins get stored in your liver and can cause damage. Instead, choose vitamin D-rich foods for your diet, such as:

  • Beef liver
  • Cod liver oil
  • Dairy foods such as milk, yogurt, cheeses
  • Orange juice fortified with vitamin D
  • Sardines
  • Salmon
  • Swordfish
  • Tuna

2 – Omega-3 Fatty Acids

Strong evidence shows that eating omega-3 fatty acid foods can improve mental health. Omega 3s fatty acids are typically found in fish oil and marine algae. Scientists believe that individuals who don’t eat enough fish may have higher rates of depression than those who eat fish. Studies are still in process to determine what ratios and doses work best to help minimize depression. Kids and adolescents who struggle with depression could benefit from omega-3 supplements. The best sources of omega-3 fatty acids include these:

  • Fatty fish, like mackerel or salmon, sardines, tuna
  • Flaxseed
  • Walnuts
  • Dark leafy greens like kale or spinach or collard greens
  • Canola oil
  • Soybean oil

3 – Eat foods high in polyphenols

Another depression-busting food to add to your diet is those foods that are high in polyphenols. These plant-based foods have antioxidant properties that protect you from chronic diseases due to free radical damage. An increasing amount of research suggests that eating polyphenols can improve your health, help regulate your metabolism, help you lose weight, and fight off disease. It’s thought that polyphenols can improve your depression by regenerating brain cells. The best food sources with polyphenols include the following:

  • Berries like chokeberries, elderberries, blueberries, blackberries, black currants, blackberries, raspberries, and strawberries
  • Peppermint, clove, and anise
  • Cocoa powder
  • Vegetables like red onions, artichoke, spinach
  • Olives
  • Coffee, tea

4 – Protein-rich foods help your focus

High-protein foods have amino acids called tryptophan. These chemicals help your body produce serotonin. Serotonin improves your mood and improves your ability to concentrate. Food high in protein include:

  • Peas
  • Beans
  • Beef, chicken, fish
  • Milk
  • Soy products
  • Dairy products

5 – Eat healthy carbohydrates

Healthy carbohydrates boost the brain chemical serotonin. When you crave carbs, it could mean you’re low in serotonin. The key is to eat whole grain complex carbs rather than bleached out “white carbs” The best carbohydrates to eat include:

  • Bulghur
  • Brown rice
  • Quinoa
  • Whole wheat bread, pasta, or crackers
  • Popcorn
  • Oatmeal

6 – Eat foods rich in selenium

Selenium can improve your mood. Researchers think it could be because it helps reduce inflammation. Someone who struggles with anxiety and depression often experiences inflammation. It’s also an antioxidant that repairs cell damage. There are no selenium supplements because selenium is a trace mineral. Your body doesn’t need too much of it. It’s found naturally in foods such as these:

  • Lean meats
  • Legumes and beans
  • Seafood: clams, oysters, crab, saltwater, and freshwater fish
  • Whole grains: whole wheat pasta or brown rice, or oatmeal
  • Nuts and seeds: Don’t overeat Brazil nuts. They can cause selenium toxicity.

7 – Eat foods high in antioxidants

It’s important to add foods high in antioxidants to your diet. You can’t stop free radicals, but eating foods high in antioxidants will help fight the damage by free radicals. Foods that are naturally high in antioxidants include:

  • Apricots, cantaloupe, carrots, peaches, pumpkin, and sweet potatoes
  • Spinach and collard greens
  • Seeds and nuts
  • Wheat germ
  • Vegetable oils like soy and canola
  • Broccoli, grapefruit, peppers, strawberries, and potatoes

8 – Try a Mediterranean diet to boost your B vitamins

Over the past few years, researchers have found that eating a Mediterranean diet is extremely healthy. For one thing, this diet is high in vitamin B and B12. Researchers aren’t sure why this diet helps fight depression, but it benefits people who struggle with mental health issues. Of course, nutrition is vital to staying physically, emotionally, and mentally healthy. Here are some foods you can add to your diet to help you fight anxiety and depression.

  • Beans
  • Fruits
  • Vegetables-especially dark green veggies
  • Lean meats
  • Fish
  • Dairy
  • Nuts

mental health

9 – Eat foods rich in folic acid

Tomatoes are known depression fighters. This could be because this delicious fruit (or vegetable, if you prefer)  is packed with folic acid and alpha-lipoic acid. Both chemicals help fight depression. Folic acid helps produce serotonin and dopamine, two natural chemicals that improve your mood and brain function. Besides a tomato, these foods are high in folic acid:

  • Seafood
  • Beef liver
  • Fruits and fruit juices
  • Beans
  • Peanuts
  • Dark leafy greens like spinach or romaine lettuce, or asparagus

10 – Eat avocados

Another superfood to add to your list of depression-busting foods is the humble avocado. This healthy fat helps your brain function. Avocados are high in B, C, and E12 vitamins. They’re low in sugar and naturally high in protein, four grams per avocado. So, if you’re looking for a healthy snack, look no farther than an avocado. Simple ways to eat avocado include

  • With scrambled eggs
  • In guacamole
  • In salads
  • In soups
  • Seasoned with salt and pepper and eaten in slices
  • On toast

Foods to Avoid to Beat Depression and Have Better Mental Health

The old saying “you are what you eat” is true in many ways. What you eat or don’t eat is closely linked to your mental health. When you eat certain foods, you will have improved health which will improve your moods and help you fight off depression and anxiety. Here are some foods you shouldn’t eat if you have mental health issues, depression, or anxiety.

Depression and junk food

It’s probably not a surprise that junk food is at the top of the list of what not to eat. High-fat and high-sugar junk foods aren’t good for anyone, but if you struggle with depression, it’s terrible. There’s a link between sugar and depression. Studies found that sugar consumption may cause higher depression. Sweet beverages and foods increase the chance of mood disorders and mental health issues. If trying to cut out sugar, don’t forget the foods with “hidden” sugars. These can cause you to have mood swings because of their high amount of sugar. Foods with hidden sugars include the following things:

  • Ketchup
  • “Lite” salad dressings
  • Speciality coffee drinks
  • Energy drinks
  • Cereals
  • Granola bars
  • Low-fat yogurt

Alcohol causes depression

Alcohol may like it helps you relax, but it can have the opposite effect. If you are fighting depression, you want to avoid drinking alcohol. First, it causes depressive feelings. It slows down your brain activity. You feel foggy, brained, and moody. Alcohol also contains a lot of sugar. Sugar is a depressant. If you’re taking antidepressant medications, alcohol can make your meds less effective.

Other Tips to Help Ease Your Depression

  • Don’t skip meals: When you skip meals, your blood sugar plunges–making you feel moody and depressed. Keep a regular mealtime schedule.
  • Eat your meals with friends or families: When you struggle with depression, it’s essential to spend time with others. Eating meals with your family overcome feelings of loneliness and isolation.
  • Stock your pantry with healthy foods and snacks: Get rid of the chips and cookies. Stock your pantry with only healthy things like nuts, seeds, beans, nut butter, and whole grain snacks. Keep fresh fruits and veggies in your fridge.
  • Spices: Keep a wide assortment of spices to flavor your foods. Cinnamon in coffee or oregano in your veggies dishes are nutritious and help fight depression.
  • Stick to a regular schedule: Eat your meals at a set time every day. This prevents blood sugar from plunging and helps you create a routine. These simple practices help fight depressive episodes.

hiding depression

Final Thoughts on How Eating Depression Busting Foods Can Increase Your Mental Health

You know that simply eating right won’t take away your depression, but your diet dramatically impacts how you feel. If you’re eating the right foods, it positions you to overcome your mental health struggles. These ten depression-busting foods boost your nutrition. You will feel better in every way-physically, emotionally, and mentally. According to science, these ten food suggestions have benefits beyond reducing depression. They’re full of minerals and vitamins. Get started today by adding these healthy foods to your regular menu so you can feel your best and enjoy your life to its fullest.

New York State Lawmakers Ban Commercial Puppy Mills

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New York State lawmakers got some big tail wags in June of 2022. That was when legislators voted to pass the Puppy Mill Pipeline Bill. If Governor Kathy Hochul votes this bill into law, pet stores in New York will be banned from selling canine companions. Right now, many out-of-state puppy mills send their puppies to New York pet stores. These pet stores sell them to the public as healthy puppies from reliable breeders. These lawmakers have taken steps to end these abusive practices by passing this recent bill to end all puppy mills in their state.

What is a puppy mill?

A puppy farm or puppy mill is a dog breeding commercial facility. They’re known for their poor conditions and quick breeding methods. The term puppy mill came into the vernacular in 1984. The fundamental characteristics of a puppy mill include:

  • Confined to cages for months
  • Haphazard breeding
  • Bad environment
  • Bad animal husbandry
  • Little veterinary care
  • Emphasis on creating lots of puppies
  • Little exercise or grooming

Disease and overcrowding cause puppies to experience malnutrition, respiratory infection, fleas, heartworms, and digestive problems.

puppy mills

How many puppy mills are there in the United States?

According to the Humane Society of the United States, there are 10,000 licensed and unlicensed puppy mills in the United States. According to the same site, about 847,000 puppies are produced by licensed puppy mills yearly.

Abuse of dogs

Lawmakers praised the passing of the State Senate Bill S1130, prohibiting the sale of dogs, rabbits, and cats by all retail pet shops. They hope puppy abuse by breeders ends with the passing of this bill. Instead, they encourage dog adoption from reputable rescue shelters. Bill co-sponsors were Senator Michael Gianaris (D-Queens) and Assemblywoman Linda Rosenthal (D.-Manhattan). New York Governor Kathy Hochul will give her final approval.

The decline of dogs sold in pet stores

If you see puppies for sale at a pet store, understand they’re from commercial breeding operations. These puppy mill facilities focus on their profit rather than the welfare of the canines. There’s a general decline in pet sales in the United States because of the shifting legislation regarding pet store sales and an increase in the public’s awareness about puppy mills. Even though some puppy mills hold USDA licenses, standards don’t guarantee humane treatment for dogs or responsible breeding practices.

One facility may have hundreds of dogs in one cage for their entire life just for breeding purposes. The goal of puppy mills is to produce lots of puppies as fast as possible to sell to pet stores. It’s guaranteed that any pet store with puppies for sale obtained them from a puppy mill.

Support grows for bans on puppy mills.

The Puppy Mill Pipeline Bill received the support of animal welfare groups like these:

  • Companion Animal Protection Society
  • New York City Bar Association’s Animal Law Committee
  • New York State Animal Protection Federation
  • Humane Society of the United States
  • American Society for the Prevention of Cruelty to Animals
  • Voters For Animal Rights
  • Animal Legal Defense Fund

Assemblywoman Linda B. Rosenthal introduced the bill, saying she hoped it would cause a death blow to the puppy mill practices. She says those cute canines you see in the pet stores have experienced abuse and disease and cost unsuspecting buyers thousands of dollars in veterinary fees.

New York isn’t the only state taking action against puppy mills. 2017 California passed a law against selling commercially bred dogs in pet stores. Many towns, cities, and villages across the United States have rules against selling animals in pet stores. By banning puppy mills, states encourage people to adopt their pets. Today there is overcrowding in pet shelters. According to the ASPCA, around 6.3 million animals go into animal shelters annually.

Of these, 3.1 are dogs. Every year, and despite their best efforts, shelters euthanize 400,000 dogs. The good news is that dog adoptions are up because states encourage people to adopt. This is easing overcrowding in shelters and giving dogs homes.

How do you know if you’re ready to adopt a dog?

Are you considering adopting a dog? Great choice! Dogs aren’t just great companions. They improve your health. Owning a pet lowers cortisol levels and blood pressure and helps you manage stress.

Millions of canine companions are available for adoption in shelters that need a good home. But, before you adopt a dog, are you ready to be a doggie parent? Here are some things to consider before you adopt a dog.

canine

 Do you know the cost of owning a canine?

Dogs need medical care, grooming, bedding, food,  leashes, and toys. On average, you’ll pay these costs every year for your dog. The average price of a dog varies depending upon where you live, what breed of dog, the dog’s age, and health condition. Generally, you can expect to pay around $3000 a year. Initial expenses when you adopt a dog include:

  • Adoption costs: Adopting from a shelter may cost up to $500 or more (purebred animals are more expensive).
  • Supplies (bowls, kennel, bed, collars, leashes, toys, and dog tags) $50 to $300
  • Preventive medicines such as flea and tick and heartworm medicine $200
  • Vaccinations: $50 to $350
  • Spaying or neutering: $20 to $250
  • Microchips: $50
  • Licensing: $10 to $20

Have you found a veterinarian?

The shelter may have some medical records for the dog you adopt, but you must arrange an appointment with a local veterinarian. It would be best to ensure your dog is healthy and ready to be taken home.

Do you have time for a canine companion?

Life is busy. Who will walk your dog if your day is filled with errands, running your kids to soccer, grocery shopping, and meeting friends for dinner? Dogs need training, playtime, and exercise. Some breeds need socialization to adjust. If you travel for your job or you’re busy with the kids,  you may not have time to include a dog in your life right now.

How do you pick a dog from a shelter?

Someone said getting a dog from a rescue shelter is like shopping at a thrift store. These dogs have been in another person’s home. It’s good to remember they might carry some trauma. A rescue dog has baggage, some good, some not so good. That they ended up in a shelter signifies something broken in their past. Maybe their owner died, or the owner didn’t like the dog’s all-night howling. Adopting a dog from a shelter is a bit of a crap shoot, but it’s worthwhile. If you do your homework and keep your expectations in the proper place, there is a good chance you’ll get a wonderful pet. Here are some suggestions on how to pick a dog from a shelter.

Choose a good shelter

There are different animal rescue facilities: public shelters, privately owned rescue organizations, or one type of breed facility. Do your homework on those closest to you. Visit the facility once or twice to familiarize yourself with the staff and how they run it. Ask yourself some questions:

  • Is the facility clean?
  • Do they interact with the animals?
  • Do you know the dog’s medical information?
  • Does it seem poorly run?
  • Do they post online? Are there good reviews about the place and the animals?

Know what you want and don’t want

When you look at dogs at a rescue site or visit a shelter with dogs online, you’ll want to bring them all home. Don’t be led by your heart. Study breeds and mixed breeds. Understand the energy levels, socialization, and protectiveness dogs species can possess. Choose a dog that fits your living arrangement. Putting a high-energy Dalmatian in a tiny studio apartment wouldn’t be kind. But a Yorkie might be the perfect breed for this living space.

Understand canine body language

Even the cutest little dog can give off bad vibes. Learn to read the dog’s body language. Ask yourself these questions.

  • Is this dog friendly?
  • Do they act fearful?
  • Do they come over to play with you?
  • Are they calm or jittery?
  • Is their tail wagging or lowered?
  • Do they show anxiety or like they’re in pain?

Talk to the staff and volunteers about the dogs. Watch how they interact with the dog. Are they hesitant? Too quick or rough?

puppy mills

Final thoughts on New York’s ban on puppy mills

New York State lawmaker’s Puppy Mill Pipeline Bill is an excellent first step towards closing down puppy mills that supply dogs to pet stores. If the bill passes, New York State will be an example for other states to follow suit to ban puppy mills from sending canines to pet stores. This will stop the untruthful practice of selling puppies to the public, claiming they’re healthy and well-bred. Bravo to these lawmakers who took steps to end puppy mills’ abusive practices.

How to Stop Using Caffeine (In 10 Days or Less)

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Many people jump-start their day with a cup of coffee or tea. Both drinks contain caffeine, a stimulant found not only in coffee and tea but also in energy drinks and some medications. Using caffeine increases your energy level and helps you concentrate. But taking too much java may cause insomnia and headaches and make you feel jittery. If you think you’re using too much caffeine, you may wonder how to stop drinking coffee and other drinks that contain it. Here are some suggestions for doing this without too many side effects.

How much caffeine is too much?

Caffeine affects everyone differently depending on gender, size, and sensitivity to caffeine. The average adult drinks around two cups of caffeine every day. Even drinking as many as four cups of caffeinated beverages doesn’t bother most people. Going beyond this, though, can lead to side effects such as:

  • Headaches
  • Dizziness
  • Nervousness
  • Jitters
  • Insomnia
  • Sleep disruptions
  • Raised blood pressure
  • Racing heart
  • Abnormal heartbeat
  • Dehydration

caffeine

Is caffeine addictive?

Maybe, and maybe not. Addiction usually means something is irresistible, and you can’t live without it. According to the National Library of Science, caffeine doesn’t fit this definition. It’s not an addiction, but it’s hard to give up. Caffeine won’t harm individuals who take it as drugs do. When you give up drinking caffeinated drinks like coffee, tea, or sodas, you may have symptoms similar to withdrawal but less severe. Of course, this depends upon the person. Drinking coffee in moderation is the key to not having extreme side effects if you stop drinking coffee, tea, or soda.

What drinks or foods contain caffeine?

A wide variety of foods and drinks contain caffeine. Even some sports drinks contain caffeine. If you hope to cut back, read the labels of all your favorite beverages. You may be surprised that some drinks you regularly consume have caffeine. Here are the most common things that contain caffeine.

  • Coffee
  • Espresso
  • Tea
  • Decaf tea and coffee
  • Soda
  • Chocolate
  • Energy drinks
  • Supplements
  • Some gums
  • Some candies
  • Protein bars that contain chocolate or cocoa
  • Ice cream
  • Chocolate cereals
  • Chocolate milk
  • Granola bars with cocoa
  • Kombucha -those made with caffeinated teas
  • Matcha. It is made with green tea, which has caffeine
  • Pain relievers

Is caffeine in medications?

Caffeine is in many over-the-counter and prescription headache medications. It helps your body absorb the headache medication faster. If you’re trying to cut back on your intake, read the over-the-counter medicines’ labels.

Is there caffeine in herbal remedies?

Many herbal remedy supplements contain caffeine. Because these products aren’t required to list their ingredients, you may not know if your herbal remedy has caffeine. The most common herbal remedies with caffeine include:

  • Guarana berries
  • Yerba mate
  • Kola nut
  • Green tea extract
  • Yaupon holly
  • Guayusa

How to stop using caffeine in ten days or less

Trying to learn how to stop drinking coffee? Keep these three things in mind.

Cut back slowly

Never cut out caffeine completely. This will make you feel terrible. You’re apt to have powerful side effects which make you feel so bad you’ll want to quit trying to give up caffeine. Slow and steady is critical. Reducing the amount of caffeine you drink or eat incrementally is best. If you typically drink three cups of coffee, try drinking just two for several days. Then try drinking one cup of coffee for several days. If you start to get side effects, drink an extra cup of coffee to offset the side effects.

Fall in love with other drinks

Find substitutes for your regular caffeinated drinks. Instead of drinking soda, try decaf seltzer water. The best replacement is water. Drink it cold or warm with a bit of lemon or lime in it. Staying hydrated can help you not crave coffee.

Break the habit

Many people say drinking coffee is a habit. They enjoy a cup of coffee in the morning while they wake up or in the evening after dinner as they sit on their patio. It’s hard to break habits, but it’s possible to stop drinking coffee over time. Find a good substitute, such as decaf coffee or herbal tea, to sip on in the morning. Some say a hot cup of water in the morning with a squeeze of lemon and a cup of coffee satisfy. Of course, you’ll need to get used to the change.

coffee

Other tips to help you kick your caffeine habits

Here are some steps to follow that may help you figure out how to stop drinking coffee

  • Find motivation to quit: A Harvard study found that it’s easier to break a habit if you have a reason you want to change. This provides you with stronger motivation to change. You can refer to this reason when you’re struggling.
  • Ask yourself what triggers your desire for coffee and caffeine: After you figure out why you want to stop drinking coffee, figure out what triggers your desire to have caffeine. Is it tiredness? Is drinking coffee a nervous habit? Whatever the trigger or reason, figure out how to avoid these triggers. Maybe change up your morning routine, or substitute another caffeine-free drink for your morning cup of Joe.
  • Change your behavior: This is where the hard work starts. If you stop for a morning coffee on your way to work, you could order a flavorful herbal hot tea instead. Or you could try half decaf and half regular coffee in the morning. This cuts your caffeine without too much effort. You won’t succeed ideally, but as you reduce your caffeine, you’ll be surprised at your success over time.
  • Be sure to pat yourself on the back: Even if you make small strides towards stopping drinking caffeine, that’s okay. It takes time…maybe even longer than ten days, but that’s okay.

What are the significant side effects of how to stop drinking coffee?

Even if you slowly cut back on caffeine, you may see some side effects. These will start anywhere from 12 to 24 hours after your last cup of coffee or last soda. Symptoms can be severe if you cut out caffeine completely. Here are some side effects you may feel when you stop drinking your favorite java.

You may feel tired

You’ll feel exhausted the first few days. If you have a lot going on, it may not be a good time to stop drinking caffeine. Schedule a few days off work when you give up caffeine. You may want to sleep all the time, feel lethargic, or be extremely tired. Drink lots of water to stay hydrated. Relax by reading or watching a movie to take your mind off drinking caffeine. Go for a walk outdoors. Play with our dog or go out for lunch with a friend. Staying busy helps you forget about your tiredness and your lack of caffeine.

You may have a headache. Taking an over-the-counter pain reliever will help you get through these initial headaches.

You’ll sleep better

One benefit of giving up caffeine is that you’ll probably sleep better than you have for a long time. Caffeine disrupts sleep by making you wake up all hours during the night. You’ll find your sleep is deeper and feel more rested. Your body may be tired from your caffeinated lifestyle. After sleeping so well, you’ll feel more energetic and happier than you did with caffeine.

You may gain weight

Caffeine is a hunger suppressant. Once you stop drinking coffee or tea, you’re apt to eat more and gain weight. Drinking caffeine raises your metabolism. This helps burn calories, so you lose weight. Once you take away the caffeine, you may see your weight go up. You can adjust this by getting more exercise and eating more veggies, fruit, and lean meats, plus lowering your carb intake.

You will lack the antioxidant properties of coffee

One downside of eliminating coffee or tea is that you won’t be getting the antioxidant benefits from these caffeinated drinks. That’s okay because you can boost your intake by eating foods high in antioxidants, such as

  • Pecans
  • Blueberries
  • Raspberries
  • Strawberries
  • Goji berries
  • Red cabbage
  • Beans
  • Kale

Up your intake of these and other fruits and veggies high in antioxidants to help offset not drinking coffee.

You’ll feel calmer

Caffeine can make you nervous and jittery. Cutting back on java will make you feel calmer and less anxious.

Better bowel movements

Caffeine stimulates your digestive system. It speeds up digestion and can lead to diarrhea. Coffee is also acidic, which causes digestive problems. When you stop drinking coffee, you may find your tummy calms down, and you have fewer bowel movements and diarrhea.

caffeine

Final thoughts on how to stop drinking coffee in under ten days

If you wonder how to stop drinking coffee, hopefully, these suggestions give you some hope that you can break the caffeine habit. Caffeine is found in many drinks, foods, medications, and herbal remedies. Be sure to read labels before you eat or drink. Once you stop drinking caffeinated beverages, there is a good chance you’ll see some positive health benefits that motivate you to stay caffeine-free.

How to Reframe a Negative Situation, According to Psychologists

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Your mindset can determine whether you experience negativity or positive thinking. If you can reframe a negative situation, you can see the good in any experience, helping you focus on happiness. Your perception can change any experience, but you must know how to reframe a situation.

Reframing a negative mindset can help you live a fun and positive life. Making it happen for you requires putting in the work to shift your thoughts. Eventually, it’ll become a habit and won’t take as much effort, and the benefits are well worth it.

Your life will improve when you reframe the situation. It doesn’t require a drastic life change, either, as it’s all about a mindset shift. It changes your life experiences without changing the circumstances.

Learning to reframe your mindset is one of the best things you can do to improve happiness in your life. It helps you figure out how to be more positive each day as you accomplish your tasks. Reframing a negative situation takes effort, but it’s worth it, and you’ll be glad you did it.

What is Negative Thinking?

negative situation

Research shows that humans have anywhere from 12,000 to 50,000 thoughts each day. It also indicates that about 80% of those thoughts are negative. With never-ending sad news, societal pressures, and daily stressors, it’s easy to see why you experience so much negativity.

Negative thinking involves having a pessimistic outlook about yourself, the people in your life, and the world around you. It can happen to anyone, especially if you’re experiencing stress. Even positive people experience this thinking sometimes.

You might notice a constant buzz of criticism flowing through your mind. Sometimes it’ll also involve nitpicking and insults.

If you don’t reframe your thoughts, it interferes with your ability to function. Pessimism can become a habit, making it hard to do what’s best for you and your life.

When you allow negative thinking to become a habit, it leads to other issues, including depression and anxiety. If you can reframe a negative situation, you’ll notice an improvement in your overall mental health. It also offers other benefits, including:

  • decreased risk of anxiety and depression
  • improved cardiovascular health
  • increased life span
  • improved coping skills

What Causes Negative Thinking?

Sometimes the people you spend your time with can contribute to your mindset. You can give in to the negativity of those around you.

Or, you can refocus your thoughts and reframe the negative situation. You might think your environment is to blame, but you can make a change at any time.

While genetics contribute to your mindset, it only accounts for around 40%. The other 60% is up to you to decide and control. This statistic indicates that your choices and thought processes are the only reasons for negative thinking.

Shifting your mindset will work quickly, and you’ll continue to reap the benefits as you continue reframing negative situations. If you don’t reframe, you’ll experience pessimism and might frequently complain about your life. When you reframe, you can work to find the good things in your life.

How to Reframe a Negative Situation

Reframing a negative situation requires identifying your feelings at the moment. It might be hard to shift your thought process, but it’ll get easier the more you do it. You can learn to control the situation rather than letting it control your life.

You can change your life to improve your mindset without seeking outside help. It’ll help you reframe negativity, making every situation work for you and your life.

1 – Acknowledge Your Support System

When you express gratitude for your support system, it’ll help you think more positively. You’ll feel grateful for these people and all they bring to your life. It’ll also help you realize what your life would be like if they weren’t there.

2 – Identify Negative Thinking

Reframing negative situations requires identifying the experience. There are a few things to look for, including:

  • focusing only on the negative aspects of an experience
  • blaming yourself as the reason for the adverse event
  • always assuming the worst outcome will occur
  • viewing situations as only good or bad, leaving out a middle ground

Make a conscious effort to look for these forms of thinking throughout the day. Anytime it occurs, try to shift your mindset by looking for something positive.

3 – Determine Which Situations and Thoughts to Reframe

Decide which negative thoughts to reframe first. Think about the area of your life that produces the most negativity. Sometimes, writing in a journal helps when you feel down about a situation.

You can look back to pinpoint the issues in your life. Consider your career, a relationship, or any other part of your life. You can overcome the toxic thoughts once you identify the situations to focus on.

negative situation

4 – Find the Bright Side

Reframing a negative situation requires finding the bright side in every situation. It doesn’t mean that you’re happy about what happened. Instead, it shows acceptance and a willingness to look for the good.

When you experience hard times, challenge yourself to find something positive. You may have learned a lesson or improved your skills in some way. Thinking this way helps you stay positive and ease negative thoughts.

Sometimes the best part of a negative situation is getting an opportunity to talk to someone you likely wouldn’t have otherwise.

5 – Focus on Gratitude

Practicing gratitude can make all the difference in reframing a negative situation. Recalling all the good things in your life can improve your life experiences.

Consider writing a weekly list of all the positive parts of your life. It’ll help you refocus at the moment. You’ll also remember all the things you’re grateful for when encountering a negative situation. Rather than focusing on the adverse aspects, you’ll recall good thoughts.

You can also include good things that happened to you or the world around you when you write your list. It’ll help solidify the good experiences in your mind, giving you something positive to shift your focus. You don’t have to write many things on your list but focus on getting at least a few positive aspects written out.

6 – Practice Positivity

Practicing positive thinking is a beneficial way to reframe negative situations. It’ll help you develop new habits, letting go of harmful behaviors that trigger or exacerbate a pessimistic mindset. Force yourself to be positive, and you’ll notice that it feels good and is easier than you thought.

7 – Learn About and Identify Thought Distortions

Sometimes, negative situations trigger thought distortions or traps. Distortions occur when you fall into negative thought patterns that distort your mindset. These patterns also influence your emotions and can cause you to spiral into negativity.

Thought distortions include these things:

  • Polarized or all-or-nothing thinking occurs when you habitually think in extremes. You believe that it is only good or bad with nothing in between.
  • Mind-reading: You assume you know people’s thoughts, and your assumptions are often negative.
  • Using feelings as facts: If you think your feelings are the truth, it leads to negativity because it’s an unreliable indicator of reality. This distortion is also sometimes called emotional reasoning.
  • Overgeneralization: This distortion occurs when you conclude about one event or situation and apply it to all other experiences.
  • Assuming the worst: If you believe the worst possible outcome will occur no matter what, you’re guilty of this thought distortion.
  • Personalization: This distortion involves inaccurately taking things personally. In these cases, the situation likely wasn’t connected to you.

If you can identify these thought distortions, you can stop them as they threaten to take over. Remind yourself that these thoughts are unhelpful and likely inaccurate. This reminder can make a difference in helping you reframe a negative situation.

8 – Set Goals

Setting goals to reframe your thoughts can help you have a task to focus on. Think about the big picture and consider what you can change to live your dream life. Once you determine what you can change, set goals to make it happen.

Having the goals in mind will help you push away negativity and persevere through everything. It’ll also help you forgive yourself for mistakes because you’ll still have your plan to give you hope.

9 – Let Go of the Idea of Perfection

No one is perfect, and expecting perfection of yourself leads to a negative mindset. Anytime something doesn’t go perfectly, you might spiral and set yourself back. However, if you can let go of striving for perfection, you can reframe any situation.

It’ll help you accept when things didn’t go as planned, allowing you to prepare for moving forward. When you think about what you can do better next time, you’ll experience less negativity.

negativity

Final Thoughts on How to Reframe a Negative Situation, According to Psychologists

You can reframe a negative situation and help yourself find happiness. When you reframe, you can focus on all the good in your life.

A positive mindset not only makes you happier but can also help you focus on the essential parts of your life. When you focus on what’s important, all your life improves. Use these tips to learn how to reframe a negative situation to live a fulfilling and meaningful life.

How to Do a Happiness Check Up (and When You Should)

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Life is full of ups and downs for everyone, and it’s good to check in with yourself sometimes. A happiness check-up can help you assess your situation and see if you should make changes. The check-up will help you identify the areas that cause the most stress and hardship. By following your intuition, you will live a more joyful life.

Accomplishments, victories, and positive changes bring happiness. Failed relationships, losing a loved one, and undesirable changes can disrupt the joy. Even with the hardships in life, though, you can find happiness.

If you aren’t happy, you can make positive changes to address your mindset. You can be happy despite your circumstance, and a check-up can help you reassess. Life is what you make it, so don’t miss a chance to improve how you feel.

Why Some People Stay Happy Easily

Some people can stay happy no matter what happens, and it’s all about their mindset. They choose how they want to deal with things and then move forward knowing everything will work out.

They don’t fall apart and crawl into bed until the worst part is over. Instead, happy people tap into their resilience and bounce back. You can learn to do this, too, coming back stronger and ready to handle anything.

Happy people choose to respond positively to all situations. They aren’t glad about something terrible happening, but they don’t shut down. They accept it and come up with a plan to move forward.

Happy people allow their intuition to guide them forward because they know good times will come again. You can make whatever choice you want, and joyful people choose to keep going. Turn to inspiration and motivation as you cope with hardship and obstacles.

happiness

When You Should do a Happiness Check Up

Do a happiness check-up regularly. Even when you think you feel good, take the time to check in with yourself.

It’s most important to do it if you feel discontent or lost in life. It’ll help you assess if you must make changes to embrace life and find meaning again.

How to Do a Happiness Check Up and Experience More Joyful Days

You can do a happiness check-up by asking yourself a few questions. These questions focus on the essential parts of your life that affect your mental health. As you ask yourself these questions, think of ways you can make changes if you answer no to any.

Are You Focusing on What Makes Life Joyful and Worthwhile?

Think about what you’d want to do if you only had a short time to live. Envision the people you’d spend time with and where you would go. Take care of what you’d regret if your time on earth got cut short.

If you aren’t living your life focusing on what makes life worthwhile, you’ll have a hard time being happy. You might lose meaning and feel unfulfilled, disrupting your joy. Life is short, so make every moment meaningful.

Are you Living in the Present?

Ask yourself if you’re focusing on what’s going on around you each moment. Don’t waste your time mindlessly scrolling social media because you can’t get that time back.

Technology isn’t the only thing that can distract you from the present. Worrying about the future or stressing about the past can steal your time, too. Call yourself back to the current moment if you find that your mind has wandered.

How Are You Coping with Setbacks?

Setbacks are an excellent time to do a happiness check-up because you can monitor your reaction to them. You’ll find happiness if you can focus on overcoming setbacks rather than letting them throw you off track. Using your thought and emotions for positive movement can help you find fulfillment.

Focus on your ability to reach your goal rather than focusing on disappointment. Don’t give up because it’ll only cause long-lasting unhappiness. If you can stay focused and overcome setbacks, you’re likely living a happy life.

Are You Letting Life Unfold?

As things happen in life, think about how you handle them. Consider whether you accept it and realize you can’t do anything to change it or if you panic and try to resist change.

If you accept it and let life unfold, you’re likely happier. However, if you resist change and complain about everything in the process, you likely need to reevaluate. Remember that change is part of life, and you shouldn’t take everything too seriously.

Are You Surrounding Yourself by Peace and Contentment?

Consider who you spend your time with, what you do, and where you spend your time. You’ll be unhappy if these things don’t bring joy, peace, and contentment. How you spend your time affects your mental health, so make sure you strive for happiness.

Eliminate toxic relationships and focus on the supportive people in your life. Switch jobs if yours is unrewarding, and let go of things that cause unnecessary stress.

Are You Taking Responsibility for Your Life?

If you take responsibility for your life, you’ll feel more fulfilled. You decide your life, so if you don’t love your situation, it’s your responsibility to change it. Your life is your responsibility, and no one stops you from living a joyful life.

If you blame others, you’re likely unhappy. However, you’ll find joy if you take responsibility and do whatever you must. Many people miss this aspect of being happy, but it’s essential to your well-being.

joyful people

Are You Working Toward Your Goals and Pursuing Your Passions?

Think about what you want out of life and consider whether you’re actively working toward it. If you are, then you’re likely feeling happy in life right now. However, if you’re not, it could interfere with your happiness.

Don’t worry about what other people think of you or want for your life. Remember that this life is yours, and you must do what will make you happy. Focus on your goals, not what you feel society or family forces on you.

Consider your career and family goals and other things you’re passionate about. Do the things you love, and don’t let anyone tell you that it’s not important. Focus on your goals and passions, and don’t let anyone or anything interfere.

Do You Enjoy the Lifestyle You Created?

Your lifestyle plays a role in how happy you are. Live with intention, follow your intuition, and do things to live the life you want. Make sure your surroundings align with what you want your life to look like.

When you love your lifestyle, it brings peace and fulfillment. With constant life changes and high demands, it can be hard to find peace. Adjust your day-to-day routine to find contentment and live the joyful life you want.

Are You Being True to Yourself?

Being true to yourself can affect your happiness levels. Speak up for what you believe and disagree when necessary. You’ll be happier when you’re comfortable with your opinions and values.

You won’t worry so much about people’s opinions of you, either. Being true to yourself helps you feel more confident, allowing self-love and joy. You’ll feel free to be genuine and open with those around you, and you won’t worry about their reaction.

Happy people don’t sit back and let things happen when they disagree. They are brave enough to say how they feel and express themselves respectfully.

Being true to yourself requires looking at your values, too. If you value family time, you must lead a life that allows for it. You’ll have to choose a job where you can prioritize your family and be home for important events.

Consider all areas of your life and whether they align with your values. If any areas don’t align, it might be time to make some changes. Prioritize what makes you happy in life, and don’t sacrifice essential aspects.

Do You Prioritize Time with Yourself?

While spending time with your loved ones is important, alone time is essential, too. Consider whether you take at least 10 to 15 minutes each day to focus on yourself. If you don’t, you should implement things time into your routine.

It gives you a chance to check in with yourself and regroup. Plus, it allows you to assess your direction and think of new ideas.

Prioritizing time with yourself can be hard when you have children or a spouse. You always do things for them, and everyone seems to need you. However, you’ll feel better and more joyful if you can find this time.

happiness

Final Thoughts on How to Do a Happiness Check Up

Don’t panic if you answered no to any (or all) of these questions. The point of a happiness check-up is to learn which areas of your life could use a change. Go back to the questions you said no about and brainstorm ways to make positive changes.

Being unhappy doesn’t mean you’re depressed, but you still don’t want to let it spiral. You deserve to live a joyful life, so make sure you do what it takes. This happiness check-up can help you get back on track and live the life of your dreams.

15 Ways to Stop Wasting Food

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A large percentage of food in the United States gets wasted. Some foods are lost commercially by grocery stores, restaurants, or other food producers, but some food waste occurs in people’s homes. No one wants to contribute to wasting food, especially considering the increasing number of people struggling with food insecurity. You can make a difference in stopping food waste.

Fifteen Ways to Stop Wasting Food

Here are fifteen ways you can stop wasting food in your home.

1 – Stop wasting food by using all your leftovers

Come up with creative ways to use your leftovers. Many blogs, YouTube videos, and Tiktok posts are dedicated to cooking with leftovers. It’s very satisfying to use every bit of food in a way that gives you delicious meals without waste. For instance, if you have leftover baked chicken, by adding a few extra ingredients, you can create other meals for the rest of the week, including chicken:

  • Tacos
  • Soup
  • Salad
  • Wraps
  • Chili

Of course, the other option is to freeze the chicken and use it again.

wasting food

2 – Make a list

Planning is strategic to not wasting food. Be sure to make a list of what you need before you go to the grocery. This habit prevents you from overbuying. It’s easy to buy food, assuming you’ll eat it, then let it sit in the fridge for weeks. Keep your list and stick to it.

3 – Shop local to cut down on food waste

If possible, try to shop at local farmer’s markets. They don’t carry as much food as grocery stores, so there’s less food waste. You get fresher produce at these stands. Most of the produce they sell is locally grown and in season. You won’t need to worry about insects or pests during the production of transport. Plus, when you shop at farmer’s markets, you can buy less because you can go back every week to purchase what you need for the week.

4 – Plan out your meals to avoid wasting

Before you go to the grocery store, create a menu plan for the week. Then purchase only items you’ll need for the meals on your menu. This practice cuts down on food waste. Plus, planning a menu lowers your stress over what to make each night. You can prepare dinner, lunch, and even breakfast menus. Here’s an example of a five-day menu you can use to start. The seventh day can be leftovers.

Day of the week Meal Ingredients you need
Monday Baked chicken, brown rice, roasted broccoli Chicken, brown rice, broccoli, olive oil, salt, and pepper
Tuesday Hamburgers, sweet potato fries, salad, or raw veggies like carrots, celery, and cauliflower Ground beef, sweet potatoes or frozen sweet potato fries, salt, olive oil, lettuce, raw veggies
Wednesday Grilled salmon, brown rice, green beans salmon, brown rice, frozen green beans, olive oil, salt, and pepper. lemon
Thursday Stir fry with leftover veggies and leftover chicken,  brown rice Leftover chicken,  carrots, celery, cauliflower, sesame oil, brown rice, soy sauce
Friday Pizza and salad Lettuce, frozen pizza, or ingredients for homemade pizza

Leftover ideas: Salmon salad for lunch, use the leftover hamburger in veggie soup or a casserole, grind up the veggies for soup, veggie fritters, or gratin.

5 – Store your produce

Be sure to store your fruits and veggies correctly to prevent them from going bad too quickly. You can keep your produce fresher longer if you separate the fruits and veggies. Be sure there’s good circulation in our fridge. If you see your bananas going brown, peel them and throw the bananas into a zippered bag and freeze them. You can use bananas in smoothies or baking.

If you’re considering upgrading your refrigerator to better meet your storage needs, checking out options can be a smart move. For those interested in finding the best deals on new appliances, you might want to explore refrigerator prices in sri lanka at catchme.lk. Investing in a high-quality refrigerator can enhance your food storage capabilities, making it easier to keep your fruits and vegetables fresh and reducing waste. A well-chosen appliance not only improves efficiency but also contributes to better food preservation in the long run.

6 – Don’t assume the food is bad

Don’t be intimidated by food that looks imperfect. You can cut off brown or bruised spots to use the rest of the item. It’s easy to assume that produce is terrible if it looks wrinkled, but you can still use fruits and veggies in smoothies, casseroles, or soups. Some grocery stores sell imperfect produce at lower prices, so you can save and help prevent wasting produce and save money simultaneously.

7 – Use your kitchen scraps

Find creative ways to use your kitchen scraps. Save veggie scraps for soups, broth, or sauces. Leftover coffee grounds and eggshells are suitable for your garden compost pile. Leftover bread can become bread crumbs or croutons. Some people grow leftover raw vegetables in their garden. The veggies you can grow from parts of the plant include:

  • Romaine lettuce: Cut off the bottom and set in a shallow bowl of water until roots appear. Plant in the soil outside.
  • Raw potatoes: Cut potatoes into cubes. Be sure there’s an eye in each cube. Plant the cut-up potato pieces in your garden. You can harvest them in 90 days.
  • Celery: Cut off the bottom of the stalk and put it in a shallow bowl of water until roots appear. Plant outside.
  • Raw carrots: Cut off the bottoms of carrots and place them in a shallow bowl of water. When the roots are long, plant them outside.

food waste

8 – Avoid wasting by organizing  your food, so you see it

It’s easy to “lose” food in the fridge. Stuff gets stuck behind the carton of almond milk, and you don’t see it for several weeks. By then, it’s gone bad. Try to organize your fridge and pantry by expiration dates or when you cooked. If possible, freeze items you won’t use for a while. Many foods are freezable. Here’s a list of foods you can freeze that you may not have known about:

  • Butter: Store in zipper bags.
  • Buttermilk: Store in an airtight container.
  • Hard cheeses: Shred and stored in zippered bags.
  • Egg whites: Store in an airtight container
  • Herbs: Chop and store in plastic bags.
  • Nuts and seeds: Store in food storage bags.
  • Pesto: Store in an airtight container.
  • Waffles: Store in plastic bags
  • Pancakes: Store in an airtight container.
  • Whole wheat flour
  • Cooked chicken: Store in an airtight container.
  • Cooked beef: Be sure to keep in an airtight container
  • Wine: Spoon a teaspoon or two into a freezer tray and use for stews

9 – Buy more frozen fruits and vegetables

When you buy frozen veggies and fruits, they last longer than fresh but are still very healthy. You can use frozen veggies in stews, soups, and even as side dishes. The frozen fruits are perfect for smoothies. Studies show that the vitamin content in frozen vegetables and fruits is the same or even higher compared to fresh vegetables and fruits. Only the frozen vegetables with beta carotene were lower in vitamin content.

10 – Grocery shop more often and buy less

It’s best to buy less and go to the store more often rather than stocking up on food. When you overstock the pantry, you risk forgetting what you purchased, overbuying, or buying what you don’t need. Create a menu for a couple of days at a time instead of for the entire week. Then, if you go for dinner, you won’t waste the food you had set aside for that meal.

11 – Donate extras to avoid making food waste

Find a local shelter or food bank that accepts donations. Take your leftover produce or canned goods there. Make it a monthly habit to go through your pantry, eliminate what you know you won’t use, and then donate it. You can also find churches that accept donations, or some schools have food drives for local shelters. Do your research. You’ll be surprised at all the places that need both perishable and non-perishable foods.

12 – Save vegetable scraps for homemade broth

Vegetables and food scraps make healthy broths. Things like carrot tops, herb stems, and onion skins can be boiled and turned into stock. Just be sure to wash them well before you cook them to get rid of dirt and pesticides used outside the skins and stems.

13 – Store your bread in the freezer to stop wasting it

Bread goes back quickly. If you leave your bread on the counter, it will get moldy quickly. Store it in the fridge or even the freezer to extend the life of your bread, bagels, and hamburger rolls.

14 – Stop food waste by avoiding bulk purchases

Contrary to popular opinion, buying bulk isn’t a good idea for stopping food waste. When you buy in bulk, you end up with too much food. Usually, before you’ve used up the food, it expires or spoils. The best way to avoid wasting food is to use all your produce, dairy, and bread before buying. Canned items last longer, but you should still check them for expiration. Other foods you need to check include:

  • Salad dressings
  • Ketchup
  • Species
  • Frozen foods
  • Soy sauce, barbeque sauce, and Worcestershire sauce
  • Pickles
  • Hot peppers
  • Mustard
  • Mayo

15 – Be adventurous. Try new recipes

Leftovers or random things in your fridge may force you to be adventurous and try new recipes. This effort helps you avoid throwing away these items. Many food blogs are dedicated to the creative cooking of leftovers or produce you haven’t used. Check them out. Talk to your grandma about what she used to make with leftover produce or canned items. Many people from that generation had to use what little they had, so they devised creative uses for foods.

wasting food

Final thoughts on learning how to stop wasting food

There are so many ways to prevent food waste right in your kitchen. It takes some simple planning and creativity, but these fifteen tips will get you started on eliminating wasting food.

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