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9 Reasons Why Setting Small Goals Helps You Accomplish More

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As a child, you learned how to set goals to get something you want. If you wanted to buy that new toy like your friend, you planned to save your allowance until you had enough money to buy it. This simple life lesson about setting small goals for more significant outcomes can serve you well into adulthood.

Do you have dreams that you want to turn into reality? Unfortunately, there’s no magic wand that makes it happen. It takes careful planning and dividing your goals into smaller ones to accomplish anything. Each step brings you closer to your destiny.

Some say that setting small goals is all about visualization. For instance, if you want to go on your dream vacation to a tropical island, you must first be able to imagine yourself basking in the golden rays of a beach. Once you see yourself in this location and enjoying the rewards of your labor, you can encourage yourself to work for this goal.

While you might find motivation for a tropical beach vacation, it may be more challenging with something like finishing your master’s degree in college. However, if you look at the big picture of a goal like that, you will see that setting small goals to get through a quarter or semester is beneficial. The point is don’t get overwhelmed by the finish line.

Nine Smart Reasons for Setting Small Goals

Are you ready to confront the daunting tasks before you? They won’t be so intimidating once you’ve turned them into small tasks you can do every day. Here are eight reasons why you can realize your dreams and accomplish more with small goals.

setting small goals1. The Road of Success Has Small Steps

The great Chinese philosopher Lao Tzu proclaimed that you must take the first step to start a journey of 1,000 miles. This iconic proverb is true with physical journeys as well as your life’s progress. If you stand frozen and dread the long trip, you’ll never go anywhere until you start walking.

Dividing your goals into small goals makes the task a little less overwhelming. For example, let’s say you want to lose 75 pounds to be healthy. Seeing that a large number may be intimidating for you.

However, you could break the final number into doable goals, like losing 10 or 15 pounds. Instead of being overwhelmed to lose a massive amount of weight, it’s easier to strive for a few pounds at a time. According to an article published by Forbes Magazine, achieving small goals regularly can keep your motivation stronger.

2. Setting Small Goals Inspires Action

Have you ever participated in a race? The closer you get to the finish line, the more motivation you get. This same principle also relates to dividing and conquering goals in your life.

With each successful step, you’re that much closer to achieving your dream. You get your second wind and work harder on the next few steps. You’re less likely to become discouraged and give up.

3. They Offer Clearer Focus

Many people decide to plan like some corporations and make five-year goals. While planning that far in advance is admirable, it may be too much for your mind. As busy as you probably are, it may be challenging to set goals for the next six months, let alone five years.

Of course, you can set goals for years into the future. Perhaps you’re in college now, and you’re planning graduate school and a career path. Those will take some time and careful financial planning.

Give yourself better focus by breaking this five-year plan into one year or even a few months. It’s much easier to focus on a year rather than a few years out into the future. You still have an important goal, but you realize it bit by bit.

4. Setting Small Goals Can Build Your Confidence

Remember the story of the Little Engine that could? He faced climbing a massive hill with a heavy load. He would’ve never made it to the top and beyond if he had only concentrated on the difficulty.

With each chug of his engine and turn of his wheel, he made it a little farther up the hill. It gave the Little Engine confidence and momentum as he cheered himself on with “I think I can, I think I can.” These small victories took him to the summit.

It’s amazing how many real-life principles are presented in children’s literature. In an article published by Random Acts of Leadership, they discuss how smaller goals are part of the Success Cycle.

The second step of this cycle is to narrow your focus. If you spread yourself too thin on a big goal, you’re more apt to get discouraged and fizzle out. Instead, focusing on smaller goals builds your confidence to take the steps to the top of your hill.

setting small goals5. Small Victories Cultivate New Habits

In an article published by Brain Pickings, they explain how people develop new habits. It took an average of 66 days for the 96 participants to complete a further action automatically.

However, she is quick to note that many experts say it probably takes longer to develop more difficult habits. Either way, successful repetition seems to be what forms new patterns for a lifetime.

It stands to reason that success will become a habit when you divide a larger goal into smaller ones and achieve small victories regularly. Your mind and body become accustomed to working for what you want, and you won’t accept anything less. Making success a daily routine brings rich rewards in the long run.

6. You’re Less Likely to Procrastinate

Remember in school when you had to do large science projects or other lengthy assignments? Usually, the teacher gave you a generous time block to work on the task at home and school. Perhaps you were one of the many students who felt overwhelmed and kept putting the project off until the last minute.

Unfortunately, procrastination can follow you into your adult life. Maybe your supervisor asks you to complete a report or project by a specific date. The research and compilation may seem so taxing that you dread opening the first file.

Not only can procrastination affect your job performance, but it may make the difference in getting the raise or promotion you wanted. In fact, it could land you in the unemployment line.

Breaking a large project into small goals works for school children and high-profile executives. When you complete a small task each day, you feel accomplished and less stressed. You aren’t as apt to procrastinate, and you will reach your goals or deadlines.

7. Setting Smaller Goals May Help You Anticipate Barriers

No matter how hard you work and plan, you’ll always find wrenches in the works along the way. Overcoming obstacles is part of human nature and is one that makes victory so sweet. Nobody ever reached the summit of their goals without interference of some sort.

When you deal with smaller goals, it’s easier to anticipate any snags. For example, say you ordered some supplies you needed to complete a project. You were proactive in faxing your order in case of delays, so you aren’t without supplies in the 11th hour.

Can you think of ways you can expect problems in your path before they arise? This will be part of how you’re getting smaller, attainable goals. Coping with delays and other issues on a smaller level can make the larger task easier.

8. Creating Milestones

During the heyday of the Roman Empire road system, milestones were established to let travelers know how far they’ve gone. It also told them how much farther they had to travel to their destination. Think of your smaller goals as milestones toward your life’s destiny.

First, these bite-sized goals remind you of how far you’ve traveled. You can appreciate your hard work and all the hurdles you’ve jumped over to get from point A to point B. Taking a breather and acknowledging this milestone builds your confidence as a person who sets goals and wins.

Now, consider how this milestone directs you to how much farther your destination is. Since you’ve come this far successfully, you know what it takes to make it across the finish line. Count the small milestones along the way and realize that’s what it’s going to take to achieve your greater missions. These milestones are a testament to your determination.

9. They Help with Other Goals

Most people divide their goals according to their personal and professional life. Your goals may also have subcategories that may overlap. No matter which type is the subject of your focus, achieving small goals can be the incentive for ones in another category.

Say that you work for an advertising agency, and you’ve always dreamed of branching out on your own. The goals you accomplish at work are bound to inspire you to work on personal goals. You’re gaining skills and knowledge to set and meet goals for your own business.

Sometimes, your success at work can help you at home. Do you vow to help you and your family be more organized? The same little goals you accomplish for organization on the job can be carried over into your house. You can also incorporate successful steps you have at home into your workplace.

setting small goalFinal Thoughts on Setting Small Goals for Success

Everybody has dreams they want to accomplish in life. If you have big goals, you should know that you can do anything you set your mind to do. When you focus on setting smaller goals, each little success will help make your bigger dreams a reality.

4 Signs That Reveal Someone Is Using Manipulation Tactics

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It’s sadly quite common to encounter someone who’s toxic or who engages in manipulation tactics. The chances are that if you’ve been around enough people in your life, you would have encountered a fair number of manipulative and downright poisonous people.

But toxicity isn’t always easy to spot. Besides that, you can fall prey to those machinations if you remain unaware. Here are four ways to spot toxic people to escape their manipulation tactics.

1.    They Avoid Responsibility By Deploying Manipulation Tactics

Toxic people often want to avoid having any responsibility at all for their mistakes or issues. They don’t want to ever be in the position of “wrong.” It’s no surprise, then, that many manipulators are motivated by the desire to improve their appearance to others and get away with harm, say studies.

It can be hard to fight the toxicity of someone who is always avoiding responsibility and accountability. Trying to go toe-to-toe with them will lead you in circles because their goal isn’t a resolution – it’s to get off scot-free. Here are some signs of a toxic person trying to manipulate their way to responsibility avoidance:

manipulation tactics·         They Project

Projection is the act of putting your emotions onto someone else, assuming everyone else feels what they feel while also denying your feelings. For example, an individual projecting their envy of you will accuse you of being envious of them. Or an angry individual will accuse you of being in a bad mood. A toxic person will continually project their own emotions onto the people around them, refusing to take responsibility for their feelings and insisting that they are yours. Don’t fall into the trap of defending and justifying yourself! This doesn’t have anything to do with you, really, and you’ll wind up going in circles.

·         They’re Always Right – But They’re Not

People are wrong all the time, and we mainly accept that this is just a natural part of being human. But a toxic person refuses to admit that they could ever be wrong. They will twist anything to make it, so they seem like they’re right, even when they aren’t. Learning to note this so you can take what they say with a grain of salt will help you filter out the nonsense and stick to talking to those who will take responsibility for incorrect information.

·         They Don’t Apologize, Even If You Confront Them About The Manipulation Tactics

Toxic people are focused on avoiding responsibility – and that means they can’t admit to fault. Instead of apologizing or even just owning up to something they’ve done, they’ll opt to lie, twist the situation, deflect blame, and deceive so much that they’ll even convince themselves they’re right. If you want an apology from a toxic person, you need to be prepared not to get it. Focus on maintaining your position of truth and disengage once it becomes clear that there will not be a positive outcome. There’s no sense in wasting your time.

2.    They’re Focused On Themselves

There’s nothing wrong with putting yourself first, and you should be your priority in life. But toxic individuals take this to the next level. They don’t just take care of themselves – they’re obsessed with themselves to the level of focusing only on their little world. They behave as if they’re the center of the universe and can’t relate to other people. Here are some signs of this manipulation tactic in toxic people:

·         They Take and Never Give

Toxic people always seem to expect and insist upon the “charity” of others. They have no interest in reciprocating any of the help that they receive and continually feel entitled to that help, often in an infuriating way. If this is pointed out to them, they may accuse you of being calculative or selfish or even find a way to explain that their acts of taking were acts of giving towards you. Know the value of your efforts and labor, and don’t fall victim to toxic people trying to take care of your desire to give!

·         They Boast

Being proud of how far you’ve come is a fantastic and positive thing! But toxic people will only use their pride in their accomplishments to put down other people. When you talk about your achievements, they’ll barge in and overpower you with their own stories, and they can’t help talking about themselves at all times, no matter how irrelevant it is. Please don’t give them the satisfaction of attention!

·         They Want Everything To Go Their Way

The world doesn’t revolve around anyone, much less a toxic person. But that doesn’t stop them from desperately wanting it to or genuinely believing that it does or should. This can make toxic people very controlling. They’ll try to make you fall in line with their desires and be very overbearing about what they want to be done. Make sure that you stand up for yourself with positive thinking. Don’t let them push you around!

3.    They Try To Make You Feel Bad About Yourself

You would think that it would be easy to notice when a toxic person tries to manipulate you into losing some of your self-confidence. But in reality, manipulators are very good at using underhanded tactics that make them look innocent while dragging you down. This can leave you second-guessing yourself, wondering if you’re too sensitive, or even directly making you feel like you’re the bad guy.

Debasement, which is the act of reducing the quality or value of something or someone, is a common manipulation tactic that research has long shown. Guard yourself against that toxicity by being aware of these common signs that someone is trying to make you feel bad about yourself with indirect manipulation:

manipulation tactics·         They’re Critical and Judgemental

Toxic people tend to judge the people around them harshly, jumping to false conclusions about other people’s character and capabilities based on arbitrary things. Worse still, some toxic people disguise this by claiming that they’re just giving healthy constructive criticism, urging you to accept their words with positive thinking. But there’s a difference between valid feedback and plain insults. Don’t let them convince you their terms are more helpful than they are.

·         They Let Their Tone Carry Weight

A toxic person is very good at saying things that sound nice while their tone is anything but that. Given how much stock human beings put into all forms of communication – including what is technically unspoken – toxic people know that they’ll get their message across without explicitly stating it. Words such as “It looks like you had a good day!” seem positive, but the tone can completely change that.

For example, that sentence could be intoned to say, “It takes so little to please you so you have a good day, which I think is pathetic.” or “My day was so much worse than yours, and I’m so angry that you didn’t ask me about it first!”. If you call them out on these tones, though, they’ll be able to deny it by saying that all they said was that you had a good day. It can be frustrating to deal with this toxicity, and sometimes the best option is to either play oblivious or directly ask for better communication.

·         They Make You Feel Defensive as a Manipulation Tactic

Do you notice that you tend to feel very defensive around a particular person? Specifically, do you often find yourself having to justify yourself for reasons that seem obvious? Think about your interactions with them and consider why you feel this way. The chances are that this person is toxic. Perhaps they meet everything you say with criticism or argument, or they always have something negative to say about your actions. If you find yourself in this situation, disengaging from that person is your best option.

4.    They Paint Themselves In Dishonest Ways

Dishonesty and deception are almost synonymous with manipulation, which is why toxic people tend to present themselves in inaccurate ways. Unfortunately, most people aren’t going to automatically assume that someone is dishonest, so toxic individuals can manipulate others into believing that they’re someone completely different all the time.

It’s tougher than it sounds to see through this dishonesty. Here are some signs to look out for that a toxic person is painting themselves incorrectly:

·         They Always Play The Victim (One of the most common manipulation tactics)

Playing the victim allows someone to gain attention and sympathy and involves pretending to be innocent of all wrong, pointing to many different things that have harmed them instead. For example, if they were late for something, they’ll whine about the terrible situation they’re in with their personal lives, or they’ll blame someone for not reminding them. Toxic people are very good at perfecting the victim act, making people feel sorry for them even when they take ownership of their actions and circumstances.

·         They Pretend To Care

To look like a good person, someone who is toxic will need to make it seem like they care about you and the people around them. Of course, someone whose goal is manipulation isn’t going to care about you or anyone else, so they must opt for deception instead. They’ll pretend to be sorry, sad for you, or sympathetic to gain your favor. Keep an eye out for dishonest behavior, and don’t be fooled by compassion that isn’t genuine. The valid concern is followed up by action.

·         They Behave Inconsistently

Human beings are complex and have different moods and thoughts based on different situations in their everyday lives. But with toxic people, that natural level of unpredictability reaches new heights. Their opinions and beliefs could swing from one extreme to the other depending on the day. They could treat plans one way now and immediately switch tomorrow. It can be very confusing, especially if it is accompanied by an apparent negative pivot in attitude that makes you feel like you need to help them or figure out what’s wrong. Once again, disengaging from inconsistent and manipulative behavior is the best way to handle this issue.

manipulation tacticsFinal Thoughts On Some Ways To Spot Toxic People And Escape Their Manipulation Tactics

It can be hard to deal with toxic people. But the first step is being able to tell when someone is behaving in manipulation tactics. Once you know someone has these traits, you can learn to escape their ploys and disengage from their rhetoric.

3 Reasons Why You Should Stop Controlling Everything

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Do you feel pressured to be and act perfect? Does the pressure of your responsibilities make you feel the need to control everything at all times? Do you feel like you’ve forgotten how to let go and relax? In this hectic world, the need to feel in control is a hole many people fall into. And, if you are that way, it is not your fault. Thankfully, there are ways to learn to let go and focus on growth.

How Does A Controlling Behavior Manifest?

People need to be able to have control over certain aspects of their life. Otherwise, you couldn’t plan and make sure your life is in order. No one is suggesting you suddenly start not caring about if you get fired or not, but maybe needing to be in charge of what your friends wear on a night out is a bit much. But where’s that fine line between being in control of your life and having a controlling behavior?

Research has shown that controlling behaviors are either genetic or environmental. You are either born with a heightened need to make sure everything goes exactly how you want it to go or you are raised like that. If your parents always took charge of your life and you were raised surrounded by strong language such as “you have to wear that shirt because I say so”, “you have to study at least five hours today.” Other similar statements, chances are you don’t know any better than replicating that behavior yourself.

Controlling behaviors often stem from anxiety or fear. When uncertainty is your biggest enemy, you want to do everything in your power to eliminate it from your life. But this action leads to more anxiety, severe self-criticism, troubled relationships, and wasted time and energy.

controllingAre You Prone to Controlling Everything By Nature?

If you are not sure whether you have a controlling personality, here are some signs that you should look out for:

  • Needing to know what will happen, when it’s going to happen and how it’s going to happen at all times.
  • Over-planning and think there’s only one way of doing things
  • Getting mad when things don’t go according to your plan
  • Becoming critical of others and tend to boss them around
  • Disliking change and surprises
  • Having absurdly high standards
  • Distrusting of others and their way of handling things

If you find that some or all of these apply to you, you might be a bit of a control freak. But that doesn’t mean you will be like that forever. There are ways to learn the art of letting go.

How To Achieve Change?

In this context, the best way to strive for change is through long-lasting growth and personal development. The concept of growth is believed to be the foundation of one’s way of being.

You get to know, express, and trust all aspects of your human experience through inner growth. It is often defined as the subjective experience of change in behaviors, thoughts, and feelings.

Personal growth is said to occur through a reflective process. People analyze their past and present and envision their future selves. To achieve change and growth, you must be ready to look inward and be analytical. You must set a goal you desire to reach; acknowledge your flaws and work towards fixing your flaws to be able to achieve that goal.

This process is often associated with a lifestyle change, with performing new activities and trying new approaches in life. It was found that change promotes happiness, mental strength, and emotional resilience.

Three Reasons Why You Should Stop Controlling Everything

The journey towards growth and change might seem antithetical with perfectionists and controlling mentalities, and, in many ways, it is. But that doesn’t mean controlling people can’t learn to relax and embark on the road of self-discovery.

1.    Controlling Everything Can Make You Feel More Fearful

Whenever you feel like uncertainty is going to be the death of you, remember, it might all be in your head.

Most times people tend to be their own worst enemies. Perfectionists tend to overthink every little detail of their life, thus creating dark scenarios that will never come true in the real world. This leads to overwhelming fear, which in turn leads to stress, a constant state of anxiety and shuts you down.

When compelled by fear, you turn to fight or flight mode. You feel like you need to control everything around you, otherwise, you will get hurt. But that is just not the case. Even though all fear is legitimate, this type of fear is all in your head and you have the power to extinguish it.

The experts agree that controlling everything feeds your fear!

Clinical psychologist Robert Puff, Ph.D., suggests facing your fears head-on as the most effective strategy. If you can manage to logically understand why you are afraid, and embrace whatever consequences that fear might have, you will be freer.

Imagine being afraid of crowds. Logically, why are you afraid of that? Because you are afraid of not being able to escape. Why is that a bad thing? Because tragedy might strike and you might find yourself in a middle of a riot, let’s say. Okay, that isn’t good. But the likelihood of that happening is low. Moreover, you cannot stay inside your house all your life. No amount of Postmates is going to allow you to never go out in society. And can you control when there’s a riot? Obviously not. Instead, focus on the consequences. What is the worst that could happen? You might get robbed. Okay, that’s also bad. But is it as bad as you replaying worst-case scenarios in your head? Is it as bad as trying to control your every little step? Definitely not.

As you try to understand your fears and think logically, you will also be in a better state of mind for growth and change. Facing your fears means a change in your lifestyle, it means reflecting on who you are and why you feel what you feel. Through discovering yourself you will be able to learn to let go of the need for constant control.

Letting go and trying to go with the flow is going to prove that you are scared for no reason. Try going to the park without a planner in hand. Just go, walk around, sit on a bench, read. After all is said and done, you will be unharmed, relaxed and you will have understood that you don’t need to control everything.

controlling2.    Controlling Everything Decreases Self-Acceptance

The main struggle controlling people have is accepting that they are human, they are flawed and they will make mistakes sometimes.

By changing up your routine and striving for growth, you allow yourself some leeway in life. In trying new activities, you will learn that sometimes failure is normal and to be expected. You will make mistakes and be forced to learn how to deal with them.

Controlling behaviors don’t allow you to try some of the things you always wanted to do. How could you ever pick up a new hobby if you don’t allow yourself to do things that don’t have a direct and pragmatic benefit for your life?

Trying to control everything is not going to make mistakes and flaws disappear. It’s only going to make you frustrated and self-critical of yourself. Why lose sleep over trying to control the inevitable when you can change up your routine and embark on a new journey?

The best way to learn to let go is to force yourself to do something new, something you never thought you would do. Try something crazy, like skydiving. Learn a new language. This sort of change will make you accept who you are as a person and will leave room for growth.

3.    Trying to Control Every Situation Can Hinder Your Relationships

People who are controlling to a fault tend to push people away because of their tendency to be judgmental and critical of every little decision others make.

Christi Garner, a cognitive-behavioral therapist, suggests that maintaining healthy relationships starts with yourself. She states that control should be seen as a coping mechanism for anxiety, a primal reaction to fear. Therefore, if you feel the need to be in control of how your relationships develop, chances are you are afraid of something going wrong.

But the people close to you feel this fear and they know you are trying to control how they act for your own benefit. Needless to say, people hate being controlled. Don’t be surprised if you find them slowly letting go of their relationships with you.

Change and growth are the only ways to make sure this won’t happen. If you want to keep your friends, family and loved ones close, try a different approach. Instead of always needing to manage when and where you meet up, give them the chance to organize. Instead of trying to change the way they act, acknowledge that you have no right over their lives and maybe you should be the one to change and become more accepting.

Why does it matter?

Controlling a relationship can mean you feel frustrated and disappointed in the people close to you. You might find yourself guilt-tripping them, or giving the silent treatment. You might feel jealous or anxious when they are with other people.

Find a support system if you feel this way, pinpoint your triggers and focus on change, either internal or external. Allow people to do the things you are so afraid of, like setting up a date or going out without you. Try to get to know new people yourself.

Change is essential for letting go and learning how to be a good friend or partner again.

controllingFinal Thoughts On How To Stop Controlling Everything And Focus On Change

Exerting excessive control over others can make people irrational. Sometimes, it’s not even about fear, you were just raised to be controlling. But this behavior is not doing you or others any favors.

Change and growth are the things you should focus on if you want to turn your life around and learn to let go of the tendency of controlling everything. Try reflecting on who you are, be rational, and try new things, and you will become less fearful, more accepting of who you are, and you will have better relationships. And, who knows, you might even find yourself leaving the house without a planner!

4 Possible Negative Effects of Therapy or Counseling on Mental Health

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You know that counseling is usually positive for people who need help with their mental health. However, some people experience negative effects of therapy. Unfavorable outcomes are infrequent. Still, they are worth noting as you weigh the pros and cons of treatment.

Therapy is a trusted go-to for many individuals who struggle with their mental health. The use of treatment, counseling, or psychotherapy, which is a therapy that applies psychological theories and methods to treatment, can be a beneficial way for individuals to work through their mental conditions, disorders, and imbalances.

Admittedly, there is still a lot of stigma surrounding therapy and other mental health interventions. Much of which stems from a lack of understanding of the nature of mental disorders. In recent years, activists and experts have attempted to overwrite that stigma by showcasing the many benefits therapy and counseling may hold. Indeed, that is a good thing!

Unfortunately, in the process, many have lost sight of the grey areas within mental health interventions. Psychotherapy and counseling are under-researched areas of science, and though they have had proven benefits, problems and adverse effects remain an issue. From side effects to the poor practice of the professionals involved, studies have found that between 5% and 20% of therapy and counseling patients experience adverse effects.

This is not to say that you should avoid therapy or counseling altogether. Instead, it suggests the necessity of understanding that neither are miracle cures and being prepared for “side effects” – as you would with any health-related procedure. So, what can you expect, and what adverse effects of therapy should you know? Here are four possible negative effects of therapy and counseling on your mental health.

1.    You May Develop A Dependency

The goal of therapy or counseling should be to equip you with the information you need to continue living your life unassisted after completing an intervention program. But sometimes, treatment doesn’t successfully meet those goals, causing you to become overly dependent on that intervention.negatve effects of therapy

This outcome might happen as a result of these things:

  • An overdrawn period of therapy or counseling extending beyond the actual needs of the patient.
  • A failure on the part of the professional to educate the patient on how to properly apply the intervention results to their everyday life.
  • The development of a victim mentality by the patient due to the way they look at their problems.
  • A failure on the part of the professional to lay out goals and set expectations for the scope of the treatment plan.
  • A lack of personal responsibility on the part of the patient in applying what they learn to their lives in practical ways.
  • An excessive level of self-absorption on the part of the patient, where they focus exclusively on their problems without factoring in those around them, the world outside, and who it affects.

Therapy dependence is a severe adverse effect that can come from improperly administered interventions. Think about it this way. If you needed surgery, the goal would be for you to continue living an everyday life after the surgery. The goal isn’t for you to continue getting that same surgery again and again. In fact, that could lead to worse health and ultimately provide no new benefits for you.

Some might say the same thing about therapy. It should not be a permanent fixture in your life forever, except in very rare or extreme cases. If you’re in treatment, you should be looking to the future and focusing on how to continue your life without it, not using your sessions as a crutch to avoid everyday life’s struggles!

2.    Your Symptoms Could Worsen

When you go into therapy or counseling with positive thinking, the very last thing on your mind is the chance that all of your efforts may wind up making your problems worse. Unfortunately, this is a problem that you may face when you go out to find a professional who can help you with your mental health.

It has been noted that certain conditions or issues put someone more at risk of deterioration after an intervention. It can be tough to distinguish between the negative effects of therapy and the necessary short-term “deterioration” that is necessary for long-term improvement. However, in general, the more severe the mental health issues that you face, the higher the risks are of you deteriorating or getting worse after seeking professional help.

Research published in the International Encyclopedia of the Social & Behavioral Science shows that the heightened interpersonal issues, the seriousness of symptoms, and the severity of the diagnosed disorder can all contribute to the overall severity of the condition. These factors can affect the feasibility of positive psychotherapeutic interventions.

Some Difficult to Treat Mental Health Disorders:

Other disorders may be harder to treat effectively. These include:

  • When treated with critical incident stress debriefing, anxiety disorders may lead to worsened symptoms and higher scores of anxiety.
  • Post-traumatic stress disorder in young children, when treated with trauma-focused cognitive behavioral therapy, says a study in the Journal of Child Psychology and Psychiatry.
  • Dissociative identity disorder, when treated with suggestive techniques to encourage memory recovery, could cause an increase in self-destructive behavior.

Of course, this does not mean that you can not seek mental help if you have the aforementioned conditions. Instead, be aware of the state of your mental health over time and bring up any concerns you have with the professional you’re working with. This awareness and openness may help to prevent the worst of it!

3.    You Can Learn Bad Habits In Group Therapy

Many attend group therapy for its social aspects. You can support other people, they can help you, and you can learn from each other. At the same time, you get the necessary social interaction and avoiding self-isolation. But a lot of group-based therapy interventions can do more harm than good in some instances.

Research has found that individuals in group therapy may learn harmful habits off of each other. Instead of the treatment helping the people involved improve, the social interaction may cause everyone to drag down each other. This is a significant concern for certain types of group therapy!

It’s worth noting that this is especially prevalent in youth group therapies. Besides that, a lot of other group interventions work perfectly fine. It can vary from community to community, depending on the people participating. So it’s a good idea to be aware of the possible adverse effects anyway, even though you’re still likely to benefit from group therapy.

pop meme4.    You Could Have A Poor Therapist or Counselor

The professional who treats you is an integral part of your mental health intervention experience. Research has found that many common negative effects of therapy come from harmful therapists. Some kinds of negative professionals are these:

·         Lack of Empathy

A counselor or therapist must respect their patient and provide them with a kind, understanding, and empathic ear. Being especially self-focused or harsh can cause a patient to feel that the counselor is pushing aside their concerns. Poor empathy from a professional in this scope can completely ruin the positive thinking levels, as they seek to be heard but are instead met by coldness and an inability to relate or understand.

·         Passive Behavior

A therapist or counselor may behave very passively towards their patient. This behavior might lead to an alienated feeling on the part of that patient. The latter may feel alienated and deprived of critical features of the necessary therapeutic experience, including feelings of hope. Professionals who tend to treat their patients in passive ways can seem distant and disinterested during sessions.

·         Controlling Behavior

Some therapists or counselors may behave in controlling manner, overstepping boundaries and repeatedly insisting on forcing specific patient outcomes. It’s easy to see why this isn’t considered a positive form of treatment!

·         Underestimations

A counselor or therapist needs to understand and validate the severity of a patient’s symptoms. Professionals who fail to do so may underestimate the conditions of those they treat, leading to incorrect treatment methods.

·         Lack of Experience

Not all therapists or counselors have the right experience for certain patients. A professional could be well-versed in depressive disorder intervention. But they are out of their depth in trauma work, for example. And, of course, some newer professionals in the field may not benefit from sufficient experience in their line of work. Therefore, they may make mistakes with their patients.

·         Wrong Fit

Sometimes, a therapist or counselor isn’t inherently bad. They’re just the wrong fit for you. Their experiences working with patients may not benefit you. Or their methods might not quite work for your issues and how your brain works. Getting caught in the trap of sticking with the wrong therapist can lead to uncomfortable, unhelpful, and ultimately unproductive counseling or therapy sessions. Recognizing when someone’s style isn’t working out for you is important.

negative effects of therapyFinal Thoughts On Some Possible Negative Effects Of Therapy And Counseling On Your Mental Health

Therapy and counseling can both be beneficial when you’re facing difficulties with your mental health. Unfortunately, a lack of sufficient research means that people are unprepared for possible adverse effects. Indeed, they may not realize the existence of such effects until it is too late. This is especially harmful to those already in a very dire mental state when seeking help!

Of course, this is not to say that you should avoid that help altogether. The purpose of this article is not to frighten you away from therapy or to decide against seeking help. Instead, it is to ensure that you are aware of the complex natures of therapy and counseling. Indeed, this knowledge can prepare you for and become aware of any adverse effects.

If you’re facing mental health struggles or even need some help with specific psychological factors, don’t fear therapy or counseling. You can benefit immensely from professional support for any personal health struggles, including mental ones. There is no shame in seeking the help that you need.

So, what should you do so you can benefit from therapy and save yourself from negative effects? Start by shopping around to meet different therapists. Get to know a few options, and then decide from there who you’d like to work with. Be aware of the signs that you’re experiencing negative effects. Then be prepared to stop going to the intervention if you encounter such issues. It cannot be easy to find the right therapist or counselor, but the positive results will be noticeable!

3 Ways Airing Grievances Creates Negativity

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If you’re like most people, you have someone in your life who’s a chronic complainer. It doesn’t matter how much you try to accommodate them kindly. They always want to air their grievances, creating a whirlwind of negativity.

Such negativity often creates a toxic environment for others. Chronic grumblers prefer to use words like “always,” “never,” or “too” in their general conversation. They say things like, “It’s always too cold here,” “I never have good luck,” or “They always do that and never think of me.”

Dealing with such attitudes can try the most patient mate, family, friend, or coworker. You’ll hear a usual list of grievances from A to Z, including past grudges. Try as you will; they’ll always find some reason to be ungrateful and petty.

Do you see some of these negative patterns in your speech and actions? Many chronic grouches often try to excuse their behavior by saying, “that’s just how I am,” or “I tell it like it is.” But what if how you are and your skewed opinions hurt you more than the supposed problems?

3 Ways Airing Grievances Causes Negative Thinking

A disgruntled attitude does much more than smother you in negativity. It can isolate you from others and rob you of any joy and hope in your life. Here are three ways that chronic complaining can affect your well-being:

complainer1. Complaining Affects Your Brain

Your brain is the most intricate computer in the Universe. Like a mechanical operating system, it’s hardwired to keep your body running efficiently. Your daily habits register in your brain, and they create neurological paths that make these actions easier.

In other words, the more you do something, the more apt you are to repeat it. If you’re a chronic complainer, you’re programming your brain to continue the negative thoughts and actions. Your brain recognizes a pattern and makes it part of your neurological processes.

How chronic complaining affects the brain was the subject of a revealing study published by Stanford University. Researchers discovered that not only can complaining rewire your brain, but it may also shrink your hippocampus. Since this area is crucial to your intelligence and problem-solving abilities, shrinkage can be devastating.

2. Constant Grievances Attract Negative People

One of the beautiful aspects of the law of attraction is how like attracts like. The more positive affirmations you project into the Universe, the more positive results come back to you. However, this law also works on the negative side, and you draw more negativity when you are pessimistic.

Those who constantly voice their dissatisfaction will attract the same negative people into their circle. Have you ever heard the saying that misery loves company? When you grumble and grovel and rarely have anything positive to say, these people will join your chorus of woes.

Plus, negative attitudes and chronic complaining are usually a big turn-off to most people. These actions repel those who find the silver lining and enjoy expressing their gratitude. Instead, you’ll be left with like-minded people in competition to see who’s the most miserable.

Another reversal of the law of attraction is that negative affirmations create more negative actions. Comments like, “Here’s another reason why my life is rotten,” or “Nothing good ever happens to me” invites more negativity. The Universe must agree, and you’re sure to have a lifetime of aggravation and disappointment.

3. Constantly Airing Grievances Can Affect Your Physical Health

Have you ever noticed how you feel when your conversation is rife with complaints and discontentment? Not only does it suppress you mentally, but it takes a toll on your body as well. Incessant complaining can raise your stress levels and eventually affect your overall health.

According to an article published by the National Library of Medicine, chronic stress can lead to illnesses and disease. It may make you more vulnerable to vascular-cardiac disease, hypertension, diabetes, insomnia, and some forms of cancer. Although some stress is good and can’t be eliminated, undue stress is an enemy to your body, mind, and spirit.

How to Convey Your Grievances for Positive Results

You have every right to register your problems and concerns. However, how you express, it makes the difference. If you’re being mistreated or someone isn’t keeping their end of the bargain, speak up for yourself.

1. Prepare Yourself

There is a right time and place to air your grievances. It’s not in public or at a time when emotions are going haywire. Find a quiet, private place where you can have a conversation. Beforehand, take a few healing breaths and ensure that you can positively address your concerns.

2. What is the Cause of the Grievance?

Before you can solve any problem, you must define it. Having a concise definition of the issue can minimize the chances of misunderstandings. Perhaps the other person was never aware that you had a problem.

Voice your concerns clearly and calmly. Heightened emotions often thwart the problem-solving process and may make matters worse. After you’ve stated what’s on your mind, give the other person time to respond.

3. Word Choices Are Essential

Not only is it important what you say, but also how you deliver it. You won’t get anywhere with your grievances if you start into a verbal attack. The other person will automatically ignore you or become defensive.

Instead, please focus on the problem and how it makes you feel. For example, “When you invite dinner guests over and inform me at the last minute, I feel like you don’t consider me.” Or try something like, “I feel shut out of your life when we don’t have meaningful conversations.”

You’ve gotten your point across without being offensive or accusatory. In a healthy personal or professional relationship, the other party will acknowledge your feelings. You’re creating a safe environment for practical problem-solving.

grievances4. Suggest a Solution

Do you have a pressing issue at work? While supervisors may appreciate your honest feedback, constant bellyaching only paints you in a negative light. When you come to the table with a problem, be prepared to offer a solution.

Helpful introductory phrases for this can be “what if we- “or “maybe we could.” Notice that you’re also using inclusive pronouns to make the other person feel like part of the solution. After you’ve offered your suggestions, listen to what the other person says or suggests.

5. Be an Active Listener

Frequently people sabotage the problem-solving process by not actively listening to each other. Hearing and listening are two distinct actions. While your auditory nerves allow you to hear people, listening is an active

role.

Focus on what your partner or coworker is saying. Try to mirror their emotions and use neutral, open body language. Afterward, restate what they’ve said in your own words to assure there are no misunderstandings.

6. Write Down Ideas and Suggestions

Sometimes when you are trying to solve a problem, you may forget important details about the discussions. Keeping a pen and paper handy will let you jot them down for later. It’s essential if you are problem-solving with a group of people with multiple suggestions.

7. Be Empathetic

When you are airing grievances and offering solutions, be attentive to the other person’s feelings. Maybe they have issues that you weren’t aware of that compounded the problems. Try to put yourself in the other person’s shoes and understand why they may have certain feelings and opinions.

8. Putting Ideas into Action

Now that you’ve presented your grievances and discussed them civilly, you can put suggestions to the test. Some problems may be solved immediately after the conversation. However, others may take a little time to implement changes in words or behavior.

How to Overcome Negative Thinking That Stems From Your Grievances

It’s unreasonable to expect yourself to be sunny and happy all the time. Life has unexpected twists that can bring a bevy of emotions. You may not have the ability to change some things, but you can choose how you feel about them.

1. Prioritize Your Issues

First, learn how to prioritize problems and grievances in your life. Are there some instances where you may be over-reacting? When you use discernment and address problems that matter, you won’t spend your days trying to extinguish imaginary fires.

2. Coping with the Complainer

There are some grumps in your life that you can’t altogether avoid. However, you can usually choose how you relate to them. Try to keep conversations upbeat and refuse to be drawn into their whirlpool of bitterness.

3. Practice Gratitude

When you are grateful for all your blessings, you’re less likely to act like an angry bear waken from hibernation. Consider keeping a running list of gratitude and post it where you can see it every day. Focus your conversations on your blessings and less on your problems.

grievancesFinal Thoughts on Voicing Your Grievances

If you have a gripe with anyone at home or work, it’s fine to let them know how you feel. It’s much better than harboring bitterness, and you can strengthen your relationship with positive problem-solving. Resolve issues as soon as possible, so you can get back to enjoying the beautiful things in your life.

Pacific Ocean Clean Up Yields Over 20,000 Tons of Waste 

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A nonprofit organization called The Ocean Cleanup recently collected 20,000 tons of plastic from the Pacific Ocean. The massive cleanup operation marked a considerable step toward completely ridding the oceans of plastic.

The environmental company based in the Netherlands creates technology to remove plastic pollution from oceans and rivers. 27-year-old Boyan Slat founded the company nearly a decade ago, in 2013. At just 18 years old, he knew his purpose in life: making the oceans more habitable for marine life. To do that, he wanted to develop technology to extract the trillions of plastic items from these delicate ecosystems.

He hopes to remove 90% of ocean surface plastic by 2040. It’s an ambitious goal, but some scientists remain skeptical about the organization’s execution. In 2018, the Ocean Cleanup launched its first plastic-catching device, but ocean currents caused it to break.

A follow-up model released in 2019 performed better than the first model. However, the company said it would probably require hundreds of those devices to reach its goal. Scientists and engineers wondered if the organization could deliver its promises backed by millions in funding.

This past summer, The Ocean Cleanup revealed its latest model, nicknamed Jenny. They believe this new device will make a massive dent in the plastic pollution clogging the oceans. The device acts as an artificial floating coastline with a plastic-trapping mechanism resembling a giant arm. Once the plastic gets caught in this fold, it makes its way into a large net shaped like a funnel.

Then, two ships tow the net through the water at a speed of roughly 1.5 knots. You could probably walk faster than that, but the slow speed ensures the net doesn’t break in rough waters. Ocean currents push any floating plastic toward the device, making it easy to trap the wayward garbage.

Pacific Ocean Clean-Up Yields Over 20,000 Tons of Waste

pacific oceanThe team launched Jenny in the Great Pacific Garbage Patch in August 2021. This ocean area contains the most extensive collection of plastic garbage in the world. Located between Hawaii and California, over 1.8 trillion pieces of plastic swirl continuously in this enormous vortex.

According to a 2018 study in Scientific Reports, the vortex “covers an estimated surface area of 1.6 million square kilometers, an area twice the size of Texas or three times the size of France.”

At the time of sampling, the team estimated that over 1.8 trillion pieces of plastic had accumulated in the Pacific Ocean. It’s believed that the plastic weighed about 80,000 tons, 4-16 times higher than prior calculations. To put the sheer enormity in perspective, that’s the equivalent weight of 500 Jumbo Jets.

So, it’s of paramount importance to clean up this floating wasteland in the Pacific Ocean. The team couldn’t think of a better place to test their latest device than the Great Pacific Garbage Patch. They wanted to see if Jenny could carry large volumes of plastic to shore without any disruptions.

Luckily, Jenny performed even better than they expected. She hauled 9,000 kilograms, or 20,000 pounds, of plastic trash out of the Pacific Ocean. This overwhelming success proves that waste cleanup efforts with more of these devices would pay off.

How the New Technology Removes Plastics from Oceans

Slat’s first ocean-cleaning prototype, a 330-foot-long floating boom, resembled a long pipe in the ocean. While this first model failed, he’s significantly progressed in developing a functional, effective device. The latest U-shaped funnel version allows for more flexibility and can’t break as easily.

The net attached to the device gets filled with plastic every few weeks. Then, the crew pulls the net out of the water, removing the plastic onto two ships. Once they bring it to shore, the team sorts the plastic, recycles it, and creates sunglasses from the waste. 100% of the proceeds from the sunglasses go toward continuing cleanup efforts. The company hopes to collaborate with popular brands to create other recycled products in the future.

To clean 50% of the Great Pacific Garbage Patch in five years, Slat estimated it would require about 10 Jennys. He said that one of these devices could haul 10,000 to 15,000 kilograms of plastic from the Pacific Ocean.

Experts Still Concerned about the Devices

Scientists and engineers have voiced concerns about plastic-cleaning devices despite the recent successful cleanup. The Ocean Cleanup technologies capture a variety of floating garbage, from fishing nets to laundry baskets to microplastics. However, the machines only collect plastic floating near the ocean’s surface. Experts estimate that the ocean floor may have thirty times as much plastic as the surface.

The organization says the large plastic pieces on the surface will eventually break into microplastics. Even though they can’t access the plastic near the bottom, they argue it’s still better than doing nothing.

Of course, the best way to prevent plastic from entering the oceans is to stop producing and consuming it. Experts estimate that nearly 11 million metric tons of plastic enter the oceans annually. By 2040, they believe this number may almost triple to 29 million metric tons. According to the Ocean Cleanup, ten Jenny devices can collect about 15,000-20,000 metric tons annually.

That would barely make a dent in the plastic choking the oceans. The boats that pull the device use fuel, putting further strain on the environment. The original device passively collected plastic using the movement of ocean currents. However, the newly clean water quickly became polluted again since trash leaked into the ocean with this design.

The organization said they purchased carbon credits to offset the environmental cost of the boats’ emissions.

This project is a massive undertaking requiring support from the public and business interests. While some kinks need ironing out, Slat believes a small fleet of these systems would go a long way in cleaning the oceans.

pacific oceanFinal Thoughts: A new device eliminates 20,000 tons of plastic waste from the Pacific Ocean

Without healthy oceans, we can’t survive on this planet. Knowing the dire situation, the Ocean Cleanup vows to eliminate 90% of floating ocean plastic by 2040. While the devices still need some fine-tuning and scaling, they’ve already shown great promise in cleaning the Pacific Ocean. Hopefully, we will one day have an utterly plastic-free world where all life can thrive.

10 Foods That Help Slow Down Aging

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Do you want to slow down aging for as long as possible? Do you wish to keep your skin free of lines? Is there a way that diet could help you do that?

What you eat directly affects your health. What your skin and hair look, the strength in your bones, your metabolism, everything relates to your diet. If you eat healthy foods, there’s a higher chance you will live a healthy life. So, what’s the best way to have a balanced diet and slow down aging?

How Are Diet And Health Are Intertwined?

According to Timothy Harlan, MD, poor-quality foods can cause inflammation. And, as aging is a chronic inflammatory state, the link between diet and aging becomes clear. And they don’t affect the skin only. These foods can be harmful to your overall health. They can lead to heart disease and diabetes.

For example, overeating sugar and processed carbohydrates can damage the skin’s collagen, which will make your skin less springy. That’s why the skin starts to become more wrinkled. Or so says Andrea Giancoli, MPH, RD, a policy analyst for Beach Cities Health District.

The skin is the organ that reflects overall health levels the best. The skin goes through two processes of aging. The first one is intrinsic aging, which is chronological and affects the skin like other organs. The second one is extrinsic aging, which results from environmental and other external factors. These might be sun exposure, pollution, UV radiation, smoking, sleep deprivation, and poor nutrition.

slow down aging10 Foods That’ll Help You Slow Down Aging

You can combat extrinsic factors, but mainly through prevention. You can maintain your skin’s youthful appearance by striving to live a balanced lifestyle, have a good diet, exercise, and limit stress factors. Food can help you achieve that because of the chemical composition they have. Vitamins, carotenoids, flavonoids, and plant extracts have been reported to possess potent antioxidant properties. They are used in the skincare industry to prolong youthful skin appearance.

1.    Bell Peppers

Whether red, yellow, orange, or green, bell peppers are filled with antioxidants called carotenoids. Carotenoids are pigments that color certain plants yellow, red, or orange, indicating possible anti-inflammatory properties that can protect your skin from sun damage and other environmental factors. The red bell pepper is the richest pigment, thus having the highest amounts of antioxidants.

Additionally, they contain vitamin C, suitable for collagen production because it keeps your skin flexible. It also fights cell damage, boosts the immune system, and is anti-inflammatory. Also, each half-cup accounts for 47% of the daily recommended intake of vitamin A.

2.    Blueberries

Blueberries are very popular because they are low in calories but high in fiber, vitamin C, and vitamin K. A cup contains only 84 calories, with 15 grams of beneficial carbs.

They are rich in antioxidants that protect the skin from radicals (molecules that can damage cells and cause aging and diseases). They have the highest antioxidant levels of all popular fruits and vegetables. The antioxidants in blueberries are flavonoids. A study showed that after a few weeks of drinking mixed apple and blueberry juice, oxidative DNA damage was reduced by 20%. Another study showed that obese people noticed a 4-6% reduction in blood pressure after eating two ounces of blueberries daily. This might help prevent heart disease in the long run.

3.    Broccoli

Broccoli has many nutrients, like fiber, vitamins, iron, and antioxidants. While it can be served raw or cooked, steaming appears to provide the most health benefits.

Broccoli is very low in calories (31 calories per cup) but high in fiber, promoting gut health. It is relatively high in protein, higher than most whole foods.

Broccoli is rich in vitamin C, vitamin K1, Vitamin B9, potassium, manganese, and iron when it comes to vitamins minerals. Vitamin C is essential to promote skin health and boost the immune system. Thus, it can slow down aging. The other nutrients are good for lowering blood pressure, transporting oxygen to cells, bone health, and more. Broccoli contains other nutrients, such as carotenoids and other antioxidants.

The vegetable helps to prevent cancer and improve eyesight, amongst other health benefits.

4.    Spinach

Spinach is a leafy vegetable rich in nutrients and antioxidants. It is deficient in calories (23 calories per 100 grams) and high in insoluble fiber, which can protect your digestive health.

Similar to broccoli, it’s rich in vitamins and other nutrients. It has high levels of vitamin C, which boosts skin health and slows down aging. Other nutrients, like calcium, promote bone health.

It is filled with plant compounds, like lutein, which improves eye health, and nitrates, which promotes health. It has antioxidants like kaempferol and quercetin, decreasing the risk of chronic diseases and reducing inflammation. These antioxidants also fight oxidative stress and help reduce the damage it does.

5. Avocado

Avocado is a unique fruit, as it is high in healthy fats. It is referred to as a superfood because of its many health properties. There are many types of avocadoes, but the most common is the Hass variety. It has 20 different vitamins and minerals.

The most abundant nutrients are vitamin K, folate, vitamin C, potassium, vitamin B5, vitamin B6, and vitamin E. For every 100 grams, you get 160 calories, two grams of protein, and 15 grams of healthy fats. It is a low-carb and vegan-friendly food.

They are higher in potassium than bananas, and a high potassium intake is linked to reduced blood pressure. It lowers the likelihood of heart attacks, strokes, and kidney failure. It is high in oleic acid, which reduces inflammation and benefits genes linked to cancer. Eating avocado has been shown to lower cholesterol and triglyceride levels.

Avocado is associated with many health benefits in that it will reflect on your skin and help keep it youthful.

slow down aging6.    Dairy Foods

While the first five foods on the list were all whole, vegan foods, this won’t be the best choice for everyone. But, if you don’t have any restrictions or allergies, you should incorporate dairy items into your diet.

Dairy is a crucial ingredient for strong bones. It is high in calcium, higher than any other food. Dairy is the best to ensure your bones are in top shape and you can move around quickly. Try incorporating milk, yogurt, and cheese into your eating habits. The intake of calcium reduces the risk of bone fractures.

You shouldn’t swap dairy with non-dairy alternatives, like almond milk, as those items don’t have calcium. Instead, you should get dairy items that are low in fat to encourage healthy eating.

7. Green Tea

Green tea is less processed than other teas, but it has higher antioxidants. The antioxidants are polyphenols, which prevent chronic conditions. It also has flavonoids, a plant-based nutrient, that can be used as an anti-inflammatory.

The compounds in green tea can fight radicals, thus preventing cellular damage. It can significantly lower blood pressure, reducing the risk of heart disease and stroke. It can help with weight loss and lower BMI.

Finally, green tea promotes hydration, which can make your skin glow. It can also guard against UV damage, which can slow down aging.

8.    Dark Chocolate

Everyone loves sweets, so the fact that dark chocolate can help to slow down aging is just a bonus. It can be enjoyed alone or with nuts to boost the health benefits (nuts can also prevent aging and many other benefits). And, for the people who want vegan foods, there are dairy-free alternatives to dark chocolate.

Dark chocolate increases blood flow and circulation, which helps with moisture in the skin. Moisturized skin reduces the likelihood of wrinkles being formed. Dark chocolate is also rich in antioxidants, reducing inflammation and slowing aging.

9. Salmon

It is nutritious and promotes healthy skin. Along with most fatty fish, it has omega-3 fats that create a strong skin barrier and have anti-inflammatory qualities.

Salmon contains an antioxidant called astaxanthin. A study was conducted on people with sun-damaged skin. For 12 weeks, they consumed high amounts of astaxanthin and collagen. After those weeks, they experienced improvements in skin elasticity and hydration.

Salmon and other fatty fish are high in protein, essential for collagen and elastin production. These molecules encourage skin elasticity, strength, and plumpness. It is also high in selenium, which can help reduce and prevent UV damage.

10.  Coffee

Probably everyone’s favorite morning drink, coffee doesn’t just wake you up. It can help with skin aspects and other health conditions.

Coffee decreases vasodilatation and is an immunosuppressant. Because of these qualities, it can soothe rosacea, a skin inflammation. Interestingly enough, only caffeine intake from coffee decreases the risk of rosacea. Caffeine from other beverages, like tea, soda, and chocolate, doesn’t have the same effect.

Additionally, caffeine is associated with reducing the risk of nonmelanoma skin cancer. A coffee per day reduces the risk by about 10%. And, the more coffee people drank, the lower the risk became. Of course, decaf coffee won’t do the trick. This results in a better skin condition that makes you look younger.

slow down agingFinal Thoughts On Foods That’ll Help You Slow Down Aging

Everyone wants to slow down the aging process. But that can be difficult. Sometimes, people even rely on medical interventions to make themselves look youthful. But there are better ways to maintain your looks without getting cosmetic surgeries.

Diet is a great way to care for your health, especially your skin health. The skin is the organ that shows signs of aging, so the more you take care of it, the younger you will look. Having a balanced diet can also boost your immunity and prevent diseases.

Whether you want vegan foods, whole foods, or you would eat whatever, some items will make you look younger in every category. Vegan people can get vitamins and antioxidants that lower inflammation and boost elasticity from bell peppers, spinach, avocado, and more. And, the people who don’t follow any restrictions can dabble in some dairy foods and maybe some fatty fish. No matter what items from this list you incorporate into your diet, you will slow down aging and enjoy a balanced life.

Professional Animator Now Makes Magic in His Garage

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Cameron Porter, a professional animator, turned woodworker, makes stunning creations right out of his garage. Born and raised in Nova Scotia, Canada, he now calls Columbia, South Carolina home. He’s enjoyed making art from a young age, often helping his parents with home improvement projects and now he can work on the garage, and he even got a garage storage lift to make sure everything is organized while he works.

After leaving his career as an animator, he realized he had a passion for woodworking, especially the lathe. A woodturning lathe helps shape wood by rotating the piece around a stationary cutting tool. It’s mainly used for removing unwanted portions of wood to create the desired shape. Everyday items made using a lathe include cylindrical or circular objects like furniture legs, lamp posts, baseball bats, and bowls.

Using this tool, Cameron creates art in many forms for his home business known as Cammie’s Garage. While he makes mostly decorative items, he also crafts bespoke functional pieces, such as bowls, stools, and even a chess set. He sells some of his work on Etsy, where many buyers have given him five-star ratings.

Here’s more about how this professional animator became a talented woodworker, making magic in his garage.

Maintaining a functional and secure workspace is crucial for any woodworker, and Cameron’s garage is no exception.

For those who also work from their garages, ensuring that the garage door operates smoothly is essential. While Cameron focuses on perfecting his woodturning skills, he understands the importance of reliable garage door functionality.

Its same for the residents in Boise, ensuring that your garage door remains in top condition is as vital as the craftsmanship itself. Garage door repair in boise is a service that helps maintain the efficiency and security of your workspace, allowing you to focus on what you do best—creating exceptional art and functional pieces.

“I’m a full-time studio artist; I have what I consider a very meager workshop with a limited amount of tools. In reality, you don’t need tools to make art – you just need your hands and some imagination,” Cameron says.

He’s always been a creator but didn’t begin his woodworking career until later in life. However, it’s never too late to follow your passions, as Cameron shows us. Sometimes, you need a reset in life to reignite that spark within you.

“I’ve been an artist since I was a child, but I didn’t start doing it for a career until I was in my late 20s. I had a 20-year career in the animation industry, including working on The Simpsons TV show and movie,” Cameron explained.

Now, the animator turned woodworker creates masterpieces in his garage.

“Life took me in a different direction, and when I was about 40 years old, I went to university and got a Studio Arts degree. While I was going to university, I discovered that I really enjoyed working with wood.”

The animator reveals some of the woodworking process on his YouTube channel. He shows viewers how to make certain items like tables, spoons, bowls, and even a wooden race car! Cammie’s Garage is now thriving, all because Cameron took a chance and followed his heart. While he mainly creates this wood art as a hobby, he makes custom pieces upon request as well.

“Art can mean a lot of things to different people. I like to make art that hopefully will enrich people’s lives. So, in my opinion, a home without art is empty,” he says.

Like most artists, he doesn’t create art with any specific result in mind. Instead, he lets his imagination take over and sees where it leads him. After all, art is all about letting go and creating what inspires you. It’s very much an intuitive process, which doesn’t follow rhyme or reason.

“I often start with an idea or notion and make things up as I go along. I know it’s finished if I get to a place where I feel like it meets the idea that I had in my head. And really, a piece is done when the artist says it’s done,” Cameron explains.

When he’s only working for himself, it might take him a while to finish a project. However, if he’s doing work for a client, he must meet specific deadlines. This timeframe helps speed up the process and puts his creative juices into overdrive.

Behind the scenes of the woodworking process

“Motivation is sometimes difficult to come by. For me, just staring at a blank canvas is the most daunting barrier to starting a piece. Having a purpose or a deadline, or a commission is usually the best motivation I get,” he says.

Cameron believes that art means something different for everyone. Some people want beautiful decorations to adorn their home with, while others desire functional art. Some people enjoy abstract art, while others prefer more realistic pieces. To each their own, right? That’s what makes life beautiful – the diversity in all existence.

“I think many artists would argue that your work should have a meaning or a message. I don’t necessarily agree with that. Sometimes it’s okay just to make things that are nice to look at. I try to create things that I believe are visually compelling, I hope,” Cameron says.


He offers the following advice for anyone wanting to get started with woodworking:

“If you want to make art, just go make art! You don’t need tools – all you need is your hands and some imagination. When I encourage people to go make art, I tell them: ‘Now go make something beautiful, or ugly.’”

The professional animator proves that you can always change directions in life, no matter your circumstances. Sure, it will take hard work and dedication, like anything, but you hold all the power you need. If you remain persistent and allow your intuition to guide you, there’s nothing you cannot accomplish.

Tips on getting started with woodworking

  • Gather any necessary tools. While you don’t need anything fancy to start, simple tools like a tape measure, chisel, and sander will come in handy.
  • Learn about different wood species to ensure you have the suitable wood for your project.
  • Gather resources from industry experts or blogs.
  • Start small. After learning about woodworking, set your sights on a small project to learn the ropes. Once you’ve mastered making something simple, like a cutting board or wall shelf, you can move on to larger projects.

Final thoughts on the professional animator now making wooden masterpieces

At some point in life, we all begin to question our purpose. Most of us follow the safe path in life, but that can get pretty boring after a while. As they say, life begins when we break out of our comfort zone, and that’s exactly what Cameron did.

After a 20-year career as an animator, he decided to get a degree in Studio Art. While in school, he found his true calling: woodworking. Now, he creates beautiful art made from wood right in his garage. If you’d like to check out his work, make sure to visit his Etsy or YouTube page.

4 Early Morning Habits That Will Set You Up For Success

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The trick to success isn’t in one big gesture but multiple small, positive habits. Consistency is key to achieving your goals and being effectively productive. That’s why you need to start from the top – that is, the top of your day! Indeed, these early morning habits can help you shape your success.

What you decide to do when you wake up determines the mood of the rest of the day. Taking control of your morning is powerful. It’ll give you the chance to ensure that the next 16 hours or so of your wakefulness are bright and filled with achievement. So, where do you start? Here are four early morning habits that will set you up for success.

Best Early Morning Habits #1 – Visualize Your Success

Visualization is a powerful tool. The human brain experiences mental imagined events the same way it experiences real ones, say studies. As such, visualizing success makes the brain naturally confident in its capabilities and puts it on the right track. You need to be specific in your imagination and immerse yourself in detail into the world in your brain.

While simply thinking about success and envisioning it is a great start, there are even better habits to use for this purpose. Here are some early morning habits to use to visualize your success:

·         State Affirmations With Commitment

Many positive affirmations involve the use of a statement of personal value. You’ve probably heard mantras like “I am capable of what I set out to do” or “I achieve my goals.” But you can take them a step further by stating affirmations with commitment. This exercise is a great way to create affirmations that are results-oriented. So ask yourself what you’re committed to, why it’s meaningful, what you can do about it, and how you’ll commit to those actions. In this way, you affirm your commitments every day. You can also make changes as desired to set different daily intentions for better success!
early morning habits

·        Replenish Motivation

Some good early morning habits for success boost and replenish motivation. The truth is that motivation isn’t an infinitely self-sustaining function. It would be best if you worked on self-motivation continuously. Reaffirm your motivations by listening to inspirational podcasts, videos, and quotes each morning. Remind yourself of why you’re doing what you’re doing. This early morning habit will guarantee that you’re sufficiently inspired for the day!

·         Don’t Stick To The Status Quo

Success looks different for everyone. The success that you visualize should be strictly your definition of it. It’s okay if you have an unusual goal or are going against the grain. Your visualizations will work best when you genuinely believe in them, and that’s hard to do when you’re following a crowd. Find your meaning for success in life and pursue it relentlessly.

Best Early Morning Habits #2 – Get Organized As Part Of Your Early Morning Habits

Success is often about having all your ducks in a row. Knowing what you need to do for the day is essential, and there are tons of early morning habits that play into this. Here are some of the best practices for better habits in organization:

·         Develop A Routine

Having the same schedule every morning is an excellent way to get yourself ready. It gets your brain into the mindset of preparation and alertness. You associate this routine with the start of a new day, and your mind acts accordingly. Studies show that people function best with routines, which are essential for efficiency, productivity, and cognitive function. A little variety can be fun, but it’s best to save that for the rest of the day! Morning routines filled with good early morning habits will set you up for success.

·         List The Things You Need

If you have the same things you need to bring every day, you might be frustrated when you forget them. And yet, people are always leaving their wallets, keys, and other crucial items behind! Have a checklist near your door that you can quickly sweep over before you go. According to research, the brain reacts well to lists and plans to grab these items more effectively. That way, you won’t get stuck doubling back and can focus on success!

·         Get Your To-Dos Down

A to-do list can be stressful or valuable. It all depends on how you go about it. However, research shows that writing a to-do list can make you much more organized and productive throughout the day. Scribbling the things you need to get done that day is an excellent way to utilize this early in the morning. It helps you wake up directly to the right mindset, so you know what your game plan is.

It’s also great because you don’t have to try and remember all your commitments desperately! If desired, you can use a long-term scheduling system instead, where you write down your to-dos as you find out about them. This means you can write to-dos weeks in advance. If this is your preferred method, your early morning habits should involve looking over your daily schedule and making changes as needed.

·         Develop A Timetable

When you have a to-do list ready, you can set it to a nice and neat timetable. This habit allows you to stay on task throughout the day and track your progress. Your productivity and effectiveness will be on point from the start, which is always an excellent way to set yourself up for success. Just make sure to set realistic expectations with reasonable periods. If you do it well, studies say this makes for successful time management.
early morning habits

Best Early Morning Habits #3 – Work On Yourself

Successful people are constantly working on themselves. That’s why some of the best early morning habits are all about that! Every moment of the day is a precious one to someone striving for success. So use that time to work on yourself in simple, achievable, and positive ways. These methods can set the tone for the day’s success, and it’s entirely up to you which steps you take for self-improvement. Here are some ideas!

·         Meditate

Meditation is a handy tool for grounding yourself, reducing stress, and giving yourself time to wake up. It’s one of the best early morning habits for success, with research showing that it improves productivity and performance. You can easily find guided meditation videos online to follow each morning. Try to spend at least ten minutes performing this habit!

·         Keep A Gratitude Journal

Every morning, write down a few things you’re grateful for. You can also write about the previous day. Anywhere from five to ten things will suffice. This is an excellent practice for improving life satisfaction, giving you a positive mindset that works wonders for your potential success. It’s a thoughtful way of thinking about yourself and your life, and it’s a great way to build gratefulness. Studies reveal how gratitude also increases resilience, which you’ll need to face the day well. Besides, it’s a beautiful trait for personal growth!

·         Exercise

Even a short period of exercise is capable of waking you up significantly! You’ll get a nice burst of energy from something as low-intensity as yoga stretching and as quick as a minute of jumping jacks. If you want to commit to a longer exercise routine, that’s one of the best early morning habits for success! You’ll feel more alert and ready to take on the day.

·         Do Some Reading

No matter the time of day, reading is one of the best habits out there. So use it in your morning routine! Is there something you’d like to learn or get better at? Pick up a good nonfiction book about the subject and spend some time reading a few pages every morning. You can read while you eat breakfast, during your commute, or simply by setting aside some time for it. Even if you only read five pages per day, you’ll be finishing at least a book a month! These books can give you so many lessons on self-improvement that inspire and spur your success.

·         Sit In Silence

Even if you’re not doing anything actively, sitting in silence is a surprising way to work on yourself. For at least 10 minutes, do absolutely nothing and relax in silence. The quiet might seem tedious at first, but it’s very therapeutic. It turns your attention inward, clears your mind, and relaxes you, so you’re set up for the day’s success.

Best Early Morning Habits #4 – Eat A Good Meal

Breakfast is the first meal of the day, and that makes it the most important. Those who skip breakfast don’t often realize what they’re missing out on! You’ve been asleep for at least eight hours, so of course, you require some fuel. This meal provides you with the energy you need to start your day on the right foot.

Studies show its numerous benefits, ranging from mental and physical health improvements to better stress management. Here are some tips for making eating a good breakfast one of your early morning habits!

·         Eat Lots Of Protein

Carbohydrates are great for energy. Healthy fats are ideal for satiety. But protein does both of those things and more! It helps you feel satiated without too many calories, it gives you the energy to get your motor running, and it’s fantastic for the brain. Research shows that it has tons of positive effects on cognitive function. Great protein options for breakfast for success include cottage cheese, eggs, Greek yogurt, and almonds.

·         Prep Meals Ahead (This Is One Of The Best Morning Habits To Also Help You Eat Healthily)

Do you often find yourself running late, leaving you unwilling to prepare breakfast so you can stay on top of your schedule? Plan meals and prepare them in big batches! This allows you to quickly grab food out of the fridge and warm it up. It’s a good compromise between home-making breakfast every day and ensuring you have enough time to spend on other habits.

·         Stay Hydrated

Hydration keeps your head clear. You need water for every single one of your body’s functions. That includes your cognitive ability! People are often so focused on grabbing coffee or a smoothie that they forget to add water to their breakfast menu. If you want to set yourself up for success, it starts with getting enough water in your system!
early morning habits

Final Thoughts On Some Early Morning Habits To Set You Up For Success

If you want to develop good habits, start first thing in the morning! There are so many ways that you can craft a good routine of multiple great habits. These habits will help you to find success every single day!

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