Page 251

12 Reasons You Should Leave the Emotional Roller Coaster

May 26, 2022 by Chris Butler

Fairy tales depict relationships full of happiness and joy, but real life shows that these stories are make-believe. Even the best couples have their ups and downs, but what if your entire association is like being on an emotional roller coaster? One day you’re happy and smiling with joy, and the next day you’re crying because they’ve done something to hurt you once again.

Some relationships have unique dynamics that make them even more lethal. If there’s infidelity, physical or verbal violence, or other toxic characteristics, you might feel that this is how things are supposed to be. Sometimes it’s hard to see the beauty of the forest because you’re hidden beneath the trees, and it’s time to evaluate your dynamics truly.

The truth is that you don’t have to live on this toxic train going nowhere, and you don’t have to settle for anything less for your life. Trust your gut instincts, and don’t be naïve. If you’re feeling the urge to leave, listen to your heart.

Twelve Reasons To Leave the Emotional Roller Coaster

Leaving an emotional roller coaster relationship is easier said than done. This is especially true if you have children, financial ties, and other connections that make a clean break impossible. However, it would help if you broke the tie that binds, and here are twelve reasons why you should leave sooner rather than later.

1. Being Alone Is Better Than Being Miserable

Many people won’t leave a toxic situation because they fear being alone. Some folks are afraid that they will be flying solo in this big, scary world if they leave. However, the only thing worse than being single is being with the wrong one, and you deserve so much better than this emotional mess you’re in.

2. They’ll Never Change

Perhaps, one of the reasons why you haven’t left yet is because you keep hoping for change. They’ve promised you the sun, moon, and stars, yet they always fall right back into old patterns. This person, no doubt, has deep-seated issues, and they’re not going to change.

It’s tough for people to change patterns when they’ve been a part of them for so long. In fact, it would be easier to get a river to flow in the opposite direction. Those who change are very strong, but statistically speaking, the patterns are ingrained in their brains and part of them for life.

3. You Don’t Have To Settle for This Emotional Roller Coaster Ride

You must know your value. You are worth so much more than you can ever imagine, and you deserve better than this emotional roller coaster you’re on. Sherry Gaba is a psychotherapist that works with broken marriages.

In one of her recent writings, she spoke about why people settle for less in a spouse. The top reasons are low self-esteem, a denial of reality, shame, and feelings of inadequacy. It would help if you built your confidence to have the strength both mentally and physically to break these strong ties.

4. You’ve Had Enough of the Emotional Roller Coaster Ride

There’s a place called wit’s end, and when you get there, you’re done. You don’t need to put the blame on one another or make it a long-drawn-out battle, but you’ve had enough.

You want off the emotional roller coaster, and you can let someone else take a spin on this catastrophic ride. You’ve reached your limit.

5. You’re Missing Out on the Right One

When you waste your time with the wrong person, you’re missing out on someone who could be the love of your life. If you believe in soul mates, you could miss this chance encounter because you’re preoccupied living in misery. Don’t be like those people who waste the best years or decades of their life being on an emotional roller coaster because they don’t know the amazing person that’s out there waiting for them.

6. Living With Physical or Verbal Threats Is Psychologically Damaging

Many times, relationships that are emotionally all over the place have some toxic element. If there’s any physical or verbal abuse, it can be very psychologically damaging. In fact, many toxic people use these tactics to beat you down so that you don’t think you can do any better.

The truth is you can do much better than this, and cleaning up the emotional baggage from a bad relationship can be a complex process. Never let anyone have such control over you that you’re afraid to stand up for yourself.

You are beautiful, amazing, and have so many gifts and talents to offer the world. The problem is that you can’t accomplish all the things you were meant to do and live your best life when you’re stuck on an emotional merry-go-round.

7. Love Shouldn’t Hurt

There’s a passage of scriptures in the Bible that states what love is all about. In 1 Corinthians 13:4-7, it says that love is patient, kind, isn’t proud, envious, or boastful. Love is about giving your partner the best parts of yourself.

While love isn’t perfect, it shouldn’t be constant hurt and conflict. If your situation hurts you on an emotional level that’s unrelenting, it’s not the kind of love you need. Another scripture in 1 John 4:18 says that perfect love casts out all fear. This is the type of love you want in your life, not someone who makes you miserable.

8. Counseling Doesn’t Always Work

Counseling is a great way to work through many issues, but a person must actively engage with their counselor for this process to work. First, the person must admit there’s a problem and want help. Second, they need to open up and get to the root issues and work on them.

Some folks aren’t on board because they won’t admit there are issues. If you can’t get your partner to go to counseling, or it didn’t work, you’re right back on the emotional roller coaster where nothing is resolved.

9. You Can Facilitate Healing and Growth by Leaving the Emotional Roller Coaster Behind You

It’s time for you to heal from the past and grow so you can have a bright future. You’re never going to grow if you stay in this stagnate situation.

You deserve so much more than you give yourself credit for, and it’s time you start taking what the Universe has deemed as rightfully yours. Do you really want to live in misery for the rest of your life?

10. You Should Have Fun

Life isn’t 100 percent about sunshine and rainbows, but there should be some bright days. If you spend the bulk of your time cleaning up messes, crying, and living under a pile of emotional upheaval, you’re not living. You need to have fun, friends and enjoy yourself.

11. Crying Shouldn’t Be Part of Everyday Life

Dry your eyes and pick yourself up! If you’re crying more than you’re smiling, then it’s a toxic dynamic. Your emotional state can make you physically sick.

No doubt, depression, anxiety, and constant worry can get you so down you don’t feel like lifting your head from the pillow. However, today is a new day, and it’s time for a new you. The beauty is that once you cut away these toxic ties, you won’t even recognize yourself.

12. Negativity Has Chipped Away at Your Innermost Being

Some folks think that the most horrible thing in a relationship is cheating, but alas, some things are much worse. Did you know that negativity is the cold hand of death to a couple? Constant pessimism can eat away at the roots of your relationship, causing unrepairable decay.

Negativity will cause your relationship to lose its specialness, and it can cause you to withhold trust, attention and harbor unforgiveness. When you get out from under all this negativity, it will feel like a weight has been lifted from your shoulders.

Final Thoughts on the Emotional Roller Coaster

Barton Goldsmith, Ph.D., stated recently that many people are afraid to leave relationships for many reasons. However, the most noted that some people become accustomed to emotional blackmail and think it’s a way of life.

When you’ve lived on the emotional roller coaster for so long, you might think that you’re the “crazy” one. Blackmail and manipulation often work this way, but you can decide that enough is enough. Stop calling your connection a relationship when it’s nothing more than emotional terrorism.

Sometimes, there’s too much pain to overcome. If you’ve stopped growing together and fighting more than you’re civilized, you deserve better. It would help if you began to rebuild your esteem and self-worth so that you don’t ever have to live like this again.

Know your worth, and don’t let anyone take you for granted. Simply put, get a lawyer, and get out! There’s a whole world waiting for you, and you’re wasting your time on an emotional roller coaster that’s doing more damage than you will ever know.

10 Signs of a Positive Thinker (That They Don’t Even Realize)

May 25, 2022 by Kristen Butler

Are you a positive person, or do you tend to have a more negative outlook on life? You might even ask: What are the signs of a positive thinker?

Some folks are just waiting for things to turn around before becoming more positive, but will that day ever come? No one event will make or break your happiness, as you must decide that whatever comes your way, you’re going to remain optimistic.

Positive folks have a certain mindset that programs them to take whatever happens to them in stride. It’s not that the positive don’t get stressed out, but these folks have learned how to let things roll off their back rather than dwell on them. If you linger in the land of negativity for too long can affect your mental and physical health.

Ten Common Signs of a Positive Thinker

There are many signs of a positive thinker. For instance, they know that today is a good day to have a good day, and they’re not waiting for anything spectacular to happen to make or break their mood. If you want to adopt some optimistic habits, here are ten ways to think the positive.

1. They Leave the Past in the Past

Everyone has good and bad memories, but a positive person has learned to keep the hurtful ones where they belong. While it’s okay to reminisce about the good old days occasionally, they would rather be busy making new memories. They don’t want to invest their time or energy crying over spilled milk, as there are much more productive things to do with their time.

They use the past lessons as stepping stones to a brighter future, and they certainly aren’t going to ruminate about all the mistakes.

2. They’re Not Victims but Empowered Folks

Have you ever seen someone have a victim mentality? This negative mindset is quite toxic and can keep them from moving forward in life. They use the bad things that have happened to them as a crutch.

Signs of a positive thinker tend to be refreshing: they don’t hold grudges and forgive the past. It’s essential to make peace with yesterday so that you can move on to a brighter future. Unforgiveness doesn’t hurt other people nearly as much as it hurts you.

The Mayo Clinic states that if you don’t allow forgiveness in your life, then you can be swallowed up by bitterness or feelings of injustice.

The article further says that forgiveness doesn’t always mean reconciliation, but it cuts the toxic action’s ties on you.

3. They Don’t Let Fear Interfere With Their Life

Fear can be crippling if you allow it to be, but the positive folks understand that failures are just as much a part of life as winning. Even when life knocks them down, they have enough confidence within themself to get back up and try again.

The personal resilience that these people have is remarkable. According to Leslie Riopel, MSc. from Positive Psychology, people with resilience tend to adapt well and bounce back quickly, so there’s very little that keeps them down. It’s not that these folks don’t have heartache and pain, but it’s that they’ve learned how to recover from traumatic or stressful upheavals.

4. They Don’t Get Stuck With Their Limitations

Rather than focusing on all the things they can’t do and their limitations, the positive folks focus on what they can do. They have a realistic outlook on life, knowing there’s no perfect situation. They’re eager to step into resolution mode when trouble comes knocking at their door.

These are not the type of people that chase their tail or spin their wheels. They’re very driven and strive not to let anything destroy their happiness. Sure, they have limits, but it’s not the focus of their attention.

They love themselves enough to know that they have so many gifts to offer the world that these blessings should be what they concentrate on.

5. They Know Life’s Seasons Bring Pain and Sorrow As Well as Sunshine

There’re some misconceptions about the optimistic, and one of the biggest delusions is that they’re always happy. Sadly, it’s virtually impossible for someone always to be happy. There are many emotions in life that people experience, such as sadness, anger, and even disappointments, and they’re all a part of living you must endure.

If someone says they’re always happy, they’re living in denial. However, one of the signs of a positive thinker is that they have hope and faith that there’s light at the end of the tunnel when they go through the darkest times.

6. They Understand the Difference Between Quitting and Letting Go

Some people like to hold onto things both physically and internally. Do you have old clothes in your closet that you keep because you think you will fit into them again one day? You’ve probably had those clothes for years, and you know that it’s going to take a lot of work to get back into them.

Still, you can’t seem to part with them as you paid good money for these items. Positive people know that hanging onto stuff for too long can cause them significant problems. They know that hanging onto toxic ideas, unhealthy beliefs, and people that are no good for them can impair their judgment and life.

These folks have learned to trust their gut instinct and judgment and let go of the negative things hindering their happiness. When it comes to relationships, they don’t hang around situations that rob their joy, as they know their worth.

7. They Make Everyday a Good Day

Positive folks don’t wait, hope, and wish that things will fall into place for them to become happy. Instead, they fill their vocabulary with words and phrases that will be positively charged rather than negatively based. By being proactive with their language, it lessens their reactive urges.

The difference between someone positive and someone negative is that they’re involved in constructive behaviors rather than destructive ones. Rather than wishing things would be better, they take charge to make it happen.

8. They’re Great Communicators

These individuals understand that excellent communication is the best way to connect with others in their life. They tend to evade being judgmental or having enraged interchanges with folks. Additionally, they will never let someone else’s emotional outbursts give them a reason to react, so don’t expect to get a rise out of them.

Instead, these folks come across as individuals with tact and finesse. No one will push them around, but they know how to let people know how to treat them without losing their cool. Another sign of a positive thinker is that they won’t push their problems off others, as they tend to be private about those things.

9. They Practice Gratitude

An attitude of gratitude is undoubtedly one of the signs of a positive thinker. Life is like a treasure chest with each day; there’s something new and exciting to discover. They are thankful for all their blessings, and they look for the “pot of gold” in each day.

Sure, they have bad days and hit a few snags in life, but they won’t focus on those things. Instead, they want to experience new sights, feelings, and sensations as they are very present in the moment.

10. They Smile a Lot

What’s on the inside will show on the outside. One of the signs of a positive thinker is they tend to smile a lot. Their smiles are contagious, so if you’re with someone like this, you can’t help but smile too.

Many of these folks have a good sense of humor and tend to keep things on the lighter side. They try not to take themselves too seriously as they tend to go with the flow. You will notice that these folks have great self-respect, which helps them keep things in perspective.

Final Thoughts on Signs of a Positive Thinker

Do you have more signs of a positive or negative thinker as you evaluate this list? While nothing positive about being negative, the good news is that you can do something about it. You can make a change starting today.

Start with just one small thing and work your way up to more positive outlooks. Do you have unforgiveness in your heart over past hurts? Maybe you can start by letting them go through the power of forgiveness.

One of the best signs of a positive thinker is that they don’t let the past define or cripple them. They don’t want anything to inhibit a bright future. It’s time to lay down the toxic thought processes and adopt new, healthier ones.

8 Signs You’re Entering a Personal Growth Phase

May 25, 2022 by Kristen Butler

As you gaze into the night skies decorated with endless stars, you may feel small and insignificant. The earth’s solar system is one of possibly billions of more galaxies in the spanning universe. However, the same Universe that created the stars whispers lovingly to your heart, especially before a personal growth phase.

You’re part of something greater than you could ever imagine. You don’t need to be religious or even believe in such things for this voice to speak to your heart. It’s pure light and love, and it believes in you.

Have you ever been thinking of someone you haven’t seen in years, and you suddenly get a call from them? Perhaps you’ve had a strange feeling that you shouldn’t take a trip and later find your delay saved your life? It’s that still voice in your heart that’s gently trying to get your attention.

Your Cosmic Connection

There’s nobody in this world exactly like you, nor will there ever be. Even as a tiny speck on a planet twirling through space and time, the Universe knows you by name. It knew you before the galaxies took shape, and it has your best interest at heart.

Isn’t it reassuring to realize that the Source of All can tenderly light the paths to your best life? Your inner voice can provide valuable guidance as you enter a personal growth phase. The Universe will never overstep your free will, but it’s present as a kind mentor showing you the right paths.

Spiritual Growing Pains

According to a guide published by the BBC
, living organisms have specific characteristics that distinguish them from nonliving things. These include movement, reproduction, sensitivity, nutrition, excretion, respiration, and growth. To be alive, you must grow.

Humans are a composite of body, mind, and spirit, and each of these facets experiences growth. First, your body matures from an infant to a child, and later you turn into an adult. During this physical growth, you learn and experience things that provide maturation to your mind and emotions.

You also grow spiritually as you realize your eternal connection with the Divine. Remember when you were a kid and began to experience unexplained aches and pains in your joints and bones? You may have thought you were dying, but your parents assured you it was typical growing pains.

As your bones, muscles, and organs got larger and more robust, it was uncomfortable and often painful. The same process is true for spiritual growth. As you enter a personal growth phase, you feel the tug from growing toward the Light.

It can be painful to access your belief system and toss things that no longer work for you. However, purging negativity is good for you and an essential part of growth.

The Universe is Sending These Eight Signs

Just as your parents patiently explained your growing pains, the Universe wants to reassure you of spiritual growth discomforts. These may rend your heart and plunge your soul into temporary despair, but you’ll be fine. On the other side of the pain, your spiritual maturity will be your trophy.

Wouldn’t it be a blessing if you were warned of these inevitable growth spurts in advance? It’s possible when you’re in tune with your inner voice and follow its subtle cues. Here are eight ways the Universe may be signaling a personal growth phase.

1. Your Gut Feelings are Off

Did you know that your nervous and digestive systems are linked? According to an article published by the Harvard School of Medicine, emotions like joy, anger, anxiety, and sadness have a direct effect on your gut. Negative emotions may be a motivation for digestive issues.

Listen to your gut if you’re experiencing a dizzy feeling in your stomach and everything seems off. The Universe works with your body systemically to get your attention. A season for personal growth may be in your near future.

2. You Have More Problems Than Usual

It’s impossible to live without problems because they challenge you and provide maturity. Nobody goes a day without some irritation or upset that requires rationalization and action. However, you may be experiencing more challenges lately than usual.

While many problems are typical or of your own creation, some may stop you in your tracks. It’s these times that the Universe is encouraging you to take a breath and reconsider your path. Personal growth phases can take you to higher levels of understanding and capabilities.

3. You May Receive Negative Omens

The Divine works in signs and symbols that are specific to each person. What you may perceive as an ominous warning may be disregarded by your friend. Having a working relationship with the Universe is the best way to hone your intuition.

Maybe you see an unexplained ripped page in your journal, or your winding clock has mysteriously stopped. It might seem like poltergeist activity to some, but perhaps these signs aren’t adverse at all. Maybe the Universe is telling you that your present occupation is changing by a personal growth phase.

4. You Feel Rather Clumsy Lately

Did you ever think that you were born with all thumbs or could trip over your own feet? Clumsiness is human and is often the product of a preoccupied mind. Remember how awkward you felt as a teenager?

The classic teen clumsiness is understandable when you consider all the changes in their bodies and emotions. Likewise, you may have irritating cases of butterfingers, trips, and bumps preceding a personal growth phase in adulthood.

5. Your Sleep Schedule Becomes Erratic

What could be more refreshing than awakening after a healthy night’s sleep? If you are tossing and turning all night, you pay the price in the morning. You feel sore, grumpy, and in blinding brain fog that coffee can’t dissipate.

While you’re watching the clock tick away another sleepless night, what’s on your mind? The Universe speaks with the softness of angel wings and a titanium strength that leads you through personal growth changes. Listening and following may help you return to the deep sleep your body needs.

6. Hurry Up and Wait

Patience is a virtue that everyone wants right now. It’s the prevailing concept fueled by a drive-through mentality and instant gratification. However, many valuable lessons are gathered by slow and steady persistence.

Before you can experience a personal growth spurt, the Universe may signal you to get out of the fast lane, breathe, and think. How will you notice the most beautiful lessons that fade in the blur if you rush through your life? You may see unusual delays or wrenches in your plans as a way of the Universe tapping your shoulder to get your attention.

7. Signs of the Time

Remember that the Universe often will seek your attention by using signs and patterns. Some of these may be specific to you, such as a significant number or word. While the Universe will rarely write your message in black and white, it may use another person to deliver what they need you to know.

Think about some of the unusual patterns that recently keep appearing. Maybe it’s a specific number, or you keep seeing monarch butterflies in many places you go. Is it a coincidence, or is this repeating pattern a warning to look upward?

Personal growth changes don’t always happen at once. They can be gradual and can catch you off guard. Realize that they are an essential part of your maturity process. The signs and patterns you see are reflections of the Universe, and it’s possibly trying to get your attention.

8. You May Feel a Disconnect

Have you ever been irritated by a lightbulb that continually flickers? It’s probably because it needs to be tightened and connected with the electrical socket better. When life’s struggles have shaken you to the core, you may feel a disconnect from the Universe.

Acknowledging this disconnect is your first step to revitalizing your spirit and benefiting from a personal growth phase. Do you feel more annoyed than usual and snap at your family and friends? Your disharmony makes you feel uneasy, and the Universe is gently guiding you back on course.

Sometimes, you don’t want to be around anyone, and you retreat to your sacred place. Use this time to reflect, heal, and reconnect with your inner voice. Your maturity will manifest in better feelings and more confidence in your relationships.

Final Thoughts on the Universe and Your Personal Growth Phase

It’s comforting to know that you were never meant to journey alone in this life. The Universe overshadowed you before you were born and will be at your side until you step into eternity. It can signal a personal growth phase, bringing you through as a stronger and wiser person.

Sadly, many people miss the signals or ignore them because they don’t realize what’s happening. Connecting with love and light and your spiritual beings can enhance your life and those around you. So don’t be so eager to dismiss strange occurrences or growing pains as bad luck, as it may be a gentle nudge from the heavens directing you.

Study Highlights the Importance of Biodiversity in Farming

May 25, 2022 by Kristen Lawrence

As the global population continues growing, experts have been studying how to maintain high crop yields while not sacrificing biodiversity. The world faces mounting challenges due to climate change, which will inevitably affect the food supply. However, by simply working with nature instead of against it, we could overcome these problems.

In a new study, an international research team stresses the importance of biodiversity in farming. Biodiversity refers to the biological variety and variability of life on Earth. As species adapt to their environment, they continue to evolve with time, creating more variation. The millions of organisms that exist on Earth all work cohesively, depending on one another for survival.

Biodiversity ensures that ecosystems remain balanced, and each species or organism plays an important role. When one species or organism loses balance, this creates a domino effect, disrupting an entire ecosystem.

The importance of biodiversity in farming

In regards to farming, growing a wide array of plant species offers benefits to nature and humans. Even though farms require humans to maintain them, they’re still an ecosystem in themselves. The plants, soil, and animals have mutualistic relationships – they all benefit from one another.

In a healthy farm ecosystem, the soil enriches the plants, and the plants then provide nutrients and habitat to small insects and birds. In turn, they pollinate the plants and keep the insect population in check. Finally, livestock eat leftover crops, providing manure for the fields, which acts as a natural fertilizer. Then, the cycle repeats, with each species doing its part to maintain the balance.

As you can see, healthy ecosystems require animals and plants, both small and large, to survive. Biodiversity in farming allows plant and animal life to flourish while providing vital food crops for humans as well. Unfortunately, modern agriculture doesn’t respect the laws of nature, altering ecosystems for its own ends of profit and higher yields.

In the new study led by researchers from the University of Göttingen, authors say both organic and conventional farming methods can incorporate biodiversity. The team adds that promoting large-scale biodiversity on all farms requires a “paradigm shift in agriculture.” Farms should ensure that landscapes include both natural habitats and small-scale, diverse cultivated areas. Of course, political leaders will have to enact laws which require biodiversity on commercial farms, both organic and conventional.

The research was published in the journal Trends in Ecology and Evolution.

The organic foods dilemma

Many people believe that organic crops don’t have pesticides, but unfortunately, that’s just a myth. The research team says that organic certification mostly focuses on avoiding synthetic pesticides and herbicides. Instead, they use natural agrochemicals derived from plants; however, organic doesn’t always mean better.

One study found that some organic pesticides can actually harm the environment more than conventional ones. Researchers compared organic pesticides’ effectiveness and environmental impact to conventional, synthetic agrochemicals on soybean crops. Surprisingly, researchers found the organic pesticides required larger doses to have the same effectiveness. They also caused more harm to predator insects that protect crops compared to synthetic pesticides.

Back to the current research, the team says that organically grown commercial crops have limited biodiversity advantages. They also produce far lower yields than conventionally grown crops, despite agriculture becoming more intensive and specialized.

“Areas cultivated under organic certification have a third more species but do not reach the yield level of conventional cultivation. This means that more land is needed for the same yield,” explains first author Professor Teja Tscharntke, Agroecology Group at the University of Göttingen.

Not to mention, since organic farming requires more land, this counteracts the small gains in biodiversity. Also, as we said before, organically grown crops still require pesticides to produce high yields.

“Pesticides are allowed as long as they are considered natural. For example, grape, orchards and also vegetables are sprayed extensively and repeatedly, mainly with copper products, even though these products accumulate in the soil,” says Tscharntke. “In addition, much organic farming has moved far away from the ideals of its early years: organic farming is not always done on idyllic family farms; organic monocultures are often similar in size to conventional farms; and vegetables are often grown under glass, at the expense of biodiversity.”

For example, Mediterranean farms often cover large crop fields with plastic sheets to produce higher yields. This practice leads to more profits but ruins entire ecosystems in the process. Despite this, many of the farms operate under organic certification.

Both organic and conventional farms benefit from biodiversity

Improving farming methods worldwide requires a shift in our relationship with nature. Whether a farm grows organic or conventional crops, authors say that biodiversity will ensure healthy, well-managed farms in the future.

“Landscapes with high crop diversity, small fields, and at least one-fifth near-natural habitats can promote biodiversity significantly more than just organic certification,” emphasizes the agroecologist. “Landscapes with small fields and long edges have many times more species than landscapes with large fields and are equally feasible both in organic and conventional agriculture.”

For example, on a land area of one hectare instead of six, “These can be home to six times as many plants and insect species. Variety in cultivation can also double the number of species and greatly increase biological pest control as well as successful pollination.”

The European Union’s plan aims to achieve at least 25% organic agriculture by 2030. However, the research team says that the biodiversity strategy will still require 75% conventional agriculture as well.

Final thoughts on the study showing that biodiversity is the key to healthy farms

In the near future, it seems inevitable that we’ll have to change our relationship with nature. We’ve largely focused on short-term productivity and profits at the expense of entire ecosystems. As a result, the planet has reached a critical tipping point, and it’s up to us to restore balance.

One way we can even the scales is to promote biodiversity in farming methods. This ensures healthier, more robust crops and requires much less land to produce the same, if not higher, yields.

Hopefully, more organic and conventional farms will start recognizing the importance of biodiversity. We’d have a much healthier, happier planet if we all work to live in accordance with nature.

Science Proves How the Brain Adapts With More Physical Activity

May 25, 2022 by Kristen Lawrence

A new study reveals how the brain adapts when people with depression become more active. Most people know that exercise benefits their health and enhances their quality of life. But when you have depression, just getting out of bed can feel like a monumental task.

Major depression diagnoses continue to rise worldwide, making it one of the most common mental illnesses. According to the World Health Organization, around 264 million people of all ages live with MDD. The leading cause of disability is depression, and it greatly contributes to the burden of disease.

It’s well-known in the scientific community that depression stems from a complex set of factors. Lifestyle habits, genetics, childhood trauma or difficult upbringing, environment, life events, and medical conditions can cause depression. The most common treatments for depression include therapy, antidepressants or other mood stabilizers, and/or lifestyle changes.

While they’re viable treatment options, therapy and medication can sometimes take weeks or months to take effect. However, lifestyle changes like exercise can lead to significant improvements rather quickly. Countless studies have shown how physical activity reduces symptoms of depression. Now, a new study reveals that exercise also helps the brain adapt to change.

The study at the University Clinic for Psychiatry and Psychotherapy at Ruhr-Universität Bochum (RUB) at the Ostwestfalen-Lippe campus confirmed this dual benefit of exercise. The study was published on 9 June 2021 in the journal Frontiers in Psychiatry.

The research proved that physical activity enhances neuroplasticity, making the brain more adaptable to change. This aids in learning processes and acclimating to new environments and scenarios.

“The results show how important seemingly simple things like physical activity are in treating and preventing illnesses such as depression,” says study leader associate professor Dr. Karin Rosenkranz.

Physical activity increases motivation and desire to socialize

Because of persistent feelings of sadness or hopelessness, many people with depression cope by withdrawing from the world. This isolation makes it hard to maintain social relationships and causes a loss of interest in other areas of life. Some people with depression find mundane daily tasks such as showering or brushing their teeth difficult, not to mention exercising.

So, their symptoms create a vicious feedback loop, making it hard to break the cycle. Most people with depression know that lifestyle changes would help them feel better. However, when you’re feeling unmotivated or trapped by depression, making changes feels like an impossible task.

That’s why it’s important to have a regimented routine and someone to hold you accountable when treating depression. This study incorporated both of those elements, which may partially explain its positive results. Karin Rosenkranz’s working group recruited 41 people currently being treated for depression at the hospital for the study. The researchers organized the participants into two groups: one completed a three-week exercise program, and the other was a control program without physical activity.

The exercise program was developed by the sports science team from the University of Bielefeld, led by Professor Thomas Schack. It consisted of fun activities that didn’t require competition or tests. Instead, it focused on the teamwork aspect of group exercise classes.

Karin Rosenkranz explains this:

“This specifically promoted motivation and social togetherness while breaking down a fear of challenges and negative experiences with physical activity — such as school PE lessons.”

Both before and after the program, the researchers assessed the severity of the participants’ depression symptoms. They measured symptoms such as loss of drive/interest, lack of motivation, and negative emotions. In addition, they observed the brain’s ability to adapt, also known as neuroplasticity. To do this, they used transcranial magnetic stimulation, a noninvasive procedure that uses magnetic fields to stimulate the brain’s nerve cells.

“The ability to change is important for all of the brain’s learning and adaptation processes,” explains Karin Rosenkranz.

It also helps the brain adapt, reduces depression symptoms.

The results of the study reveal that the brain adapts more slowly in people with depression. However, by following the exercise program, participants’ adaptation ability increased dramatically. Remarkably, they had the same neuroplasticity as people without depression after completing the program. This means that in just three short weeks, their brain adapted to the new routine. Their depression symptoms also showed a sharp decrease.

“The more the ability to change increased, the more clearly the clinical symptoms decreased,” says Karin Rosenkranz. The control group didn’t show such a marked difference in depression symptoms.

”This shows that physical activity has an effect on symptoms and the brain’s ability to change. We cannot say to what extent the change in symptoms and the brain’s ability to change are causally linked based on this data,” says the doctor, referring to the limitations. “It is known that physical activity does the brain good, as it, for instance, promotes the formation of neuron connections. This could certainly also play a role here.”

Hopefully, future studies will reveal more about how the brain adapts due to physical activity. It’s important to note that exercise doesn’t just benefit people with depression, though that was the focus of this study. As humans, we all require a certain amount of physical activity for overall well-being. Sadly, our modern world involves far too much sitting and fewer opportunities for moving our bodies.

However, working out doesn’t have to mean slaving away at the gym. Find something you enjoy, even just walking or hiking, and stick to it! You’ll start feeling more energized in no time.

Final thoughts on the study showing how the brain adapts to increased exercise

Millions of people suffer from depression in our modern world, largely because of genetics and lifestyle factors. We move much less than our ancestors, eat more unhealthily, and don’t get near enough sunlight. Simply put, our modern environment seems like the antithesis of health. However, that doesn’t mean we should give up and not take care of ourselves.

This study proves that the brain adapts to change more easily after following an exercise routine. Sure, our bodies and brains weren’t designed for 21st century living, but we can still make positive changes to improve our health.

Researchers Prove That Taking Breaks Can Actually Activate the Brain

May 24, 2022 by Kristen Lawrence

A new German study reveals that taking “mental breaks” can help activate the brain throughout the day. Cramming before an exam provides the perfect example of this. Despite acquiring new knowledge, we tend to forget it as quickly as we learned it. Those who earn the highest exam scores usually space their learning out over days or weeks.

The study builds upon the idea that we can activate our brains by resting more often. The research published in the journal Current Biology shows that we retain knowledge longer when we expand time intervals between learning. Allowing the brain to “reset” and absorb the knowledge strengthens connections between neurons. In turn, this leads to better performance on tasks.

Called the spacing effect, taking breaks between learning can apply to many facets of life. Regarding school exams, spacing out studying helps you remember more material in the long term. At a desk job, getting up for a few minutes each hour gives your brain a chance to recharge. Taking creative breaks may give you new inspiration or insight if you’re working on an art or writing project.

Just as the body needs rest after a workout, the brain requires breaks from mental exercise. Our minds take quite a beating daily, so it’s essential to “power them down” sometimes. We could all benefit from this advice in today’s world, where we suffer from information overload.

The study showing how the spacing effect improves memory

It’s been observed that neurons become activated in our brains and form new connections when we learn. The connections become more robust with repetition, and new neural pathways form in the brain. The knowledge then becomes part of our memory that we can retrieve by reactivating these neurons. In other words, when we space out learning, it becomes easier to absorb the knowledge over time.

Our brains can only hold so much information, after all. There’s always a learning curve when exposed to new information, such as at a new job. However, after a few weeks of repeating the same tasks, we started to feel more comfortable. The job gets easier because, from a scientific standpoint, we’re strengthening neural pathways that hold this new knowledge.

These facts about memory have been well-documented, but there’s not much information about how the spacing effect influences the brain. Scientists discovered this phenomenon over a century ago and found it occurs in almost every animal. So, the German scientists wanted to learn more about how pauses between learning activate the brain and memory.

Neurobiologists Annet Glas, Pieter Goltstein, Mark Hübener and Tobias Bonhoeffer investigated the spacing effect in mice. The team placed a piece of chocolate in a maze, giving the mice three opportunities to remember its location. Researchers allowed the mice to explore the maze and find the chocolate each time, giving them breaks of varying lengths.

Annet Glas says this:

“Mice that were trained with the longer intervals between learning phases were not able to remember the position of the chocolate as quickly. But on the next day, the longer the pauses, the better was the mice’s memory.”

It also proved that taking breaks helps activate the brain.

In addition to observing how the spacing effect influenced memory, scientists measured neural activity in mice. During the maze test, the team measured neuron activity in the brain’s prefrontal cortex. This brain region becomes activated during learning processes and complex thinking tasks. Not surprisingly, scientists found that when the prefrontal cortex wasn’t active, it caused the mice’s performance in the maze declined.

“If three learning phases follow each other very quickly, we intuitively expected the same neurons to be activated,” Pieter Goltstein says. “After all, it is the same experiment with the same information. However, after a long break, it would be conceivable that the brain interprets the following learning phase as a new event and processes it with different neurons.”

The researchers were all stunned when they reviewed the data and came to a new realization. After comparing neuron activity during various learning phases, they discovered something surprising. When the mice only took short breaks, they primarily activated different neurons in the brain. However, the activation pattern became more stable when they took longer breaks. In other words, the same neurons activated during the first learning phase became active again during the next one.

In conclusion, the team found that reactivating the same neurons allowed for stronger connections in the brain. This meant the mice could pick back up where they left off rather than restart the learning process each time. Because the mice learned over a longer period, the neural pathways strengthened. This process helped activate the brain each time the neurons fired, helping to rewire the pathways gradually.

“That’s why we believe that memory benefits from longer breaks,” says Pieter Goltstein.

Final thoughts on how spacing out learning improves cognitive function

We’ve probably all crammed for an exam the night before a test, only to flunk or barely pass, to our dismay. If you ever wondered why this happens, now you have your answer. According to this revolutionary research, it seems that our brains can’t process that much information so quickly. According to the German study, spacing out learning helps activate the brain and rewire neural pathways more effectively.

So, after more than a hundred years, the study provides much-needed information about how neural processes affect learning. If we space out learning, it helps our brains retain the information for a longer period. Of course, this comes with the cost of taking longer to learn the task or knowledge. But, it benefits us in the end because the knowledge sticks with us rather than going in one ear and out the other.

Hopefully, this study will lead to better ways of learning in the future. In our society, we always seem to want more, faster, without regard for consequences. This research, however, provides more evidence that slow and steady always wins in the long term.

18 Things a Self-aware Person Does Without Realizing It

May 24, 2022 by Chris Butler

What if you lived your life without caring what others thought and having the freedom to be yourself? Many lack the courage to live their truths, mainly because it might not fit into society’s molds. However, self-aware people are different because they embrace their individuality and live life individually.

These are the people who are free enough to be different because it’s what makes them happy. Are you daring enough to understand your character and live your truth without regrets?

Eighteen Things Self-Aware Folks Do With Very Little Effort

Do you know why they put mirrors in dressing rooms at department stores? They want their customers to see their true selves. They want them to take a good look in the mirror and see if the clothing suits their style and fits perfectly.

The self-aware person has a proverbial mirror that reflects outward and inwardly, and they’ve become accustomed to looking at their reflections. Here are some other things this person does without knowing it.

1. Never Takes Things Personally

Being in tune with yourself means that you don’t wear your emotions on your sleeve. You’re confident enough that even if a person gives you a dig, you know how to let it roll off your back.

2. Aware of Their Thoughts

Though this person is constantly aware of their thoughts, they know that they’re the only one who hears them. However, they also recognize that they cannot control what pops into their brains, so they know they aren’t required to obey them. Their thoughts aren’t in charge of their life, and they can override these inner voices when they don’t align with their goals and dreams.

3. Don’t Get Caught up in Feelings

You’re always going to have feelings that come and go, but these thoughts don’t mean that you must act on them. They help guide you by directing you to what’s important, but there is a space between the stimulus and the response, and in this space is your power to choose what’s right.

4. Understand Life Has Certainty and Uncertainty

There’s nothing in life that’s sure, and the sands of time are constantly shifting. However, the self-assured person knows that life will come with both certainty and uncertainty, and they will embrace both.

They’ve also discovered that too much certainty can equal boredom, and living in a world of constant uncertainty can bring about great anxiety. So, they learn to roll with the punches and live in the moment.

5. Know What’s Important and What’s Not

Writing down a list of essential things can help you see the reasons why you’re not happy. However, someone who has self-assurance already knows all the things necessary to them, and they’re aware of the things they must let go.

Additionally, they know that they’re responsible for their own happiness, and they don’t depend on others to find it. Keeping this running tally of their lives and goals in mind helps them stay on course.

6. Mistakes Are Chances to Grow

You will never see the self-aware person letting a mistake pass without learning a lesson. They embrace each failure as there’s something to gain that comes with the loss. You can see examples of this throughout history. Remember Milton Hershey and the famous chocolate empire?

At the age of 18, Hershey filed for bankruptcy. He struggled to find a chocolate recipe that would change the world. After numerous failed attempts and filing for bankruptcy twice, he finally found a recipe to change the candy industry forever.

However, what would the outcome have been if he never learned from his mistakes?

7. Live in Reality

Between pessimism and optimism lies a realm of reality. The self-aware person is often a realist, as they choose to see things at face value. Living, in reality, means that sometimes you must admit defeat.

If you don’t accept failures as well as your victories, then how can you grow? They’re eager to accept that where they are isn’t where they want to be, but they know they have the power to change things. Plus, they don’t judge themselves for things out of their control.

8. Don’t Care What Others Think About Them

Going through life always caring about what others think of you can cripple you emotionally. While there is some level of importance of what your spouse and family think, you can’t allow it to stave your dreams and hopes for your life to make them happy.

According to Pick The Brain, people who constantly live to please others have a psychological disorder. It’s a seemingly uncontrollable issue that lives within the self-conscious. Sadly, your full potential and capability cannot be reached when you look to others for validation.

9. Self-Care Is Important

While this person isn’t selfish, they know that it’s okay to put their needs above others through self-care. They don’t need frustration, annoyance, and unhappiness from being last on the list. They know to be healthy and fulfilled in life, their needs are essential.

10. Exude Kindness

This person has learned that being kind to others makes you more loving, compassionate, and full of tenderness. They also know that karma has a way of repaying your debt, whether good or bad.

11. Sets Appropriate Boundaries

The self-assured person lives by an internal set of rules that governs them. Please don’t ask them to step over one of these boundaries they’ve created, as they’re firm in how they live their life. They also believe that having boundaries makes them a better person, and they’re an individual with structure and discipline.

12. Have No Problem Saying No

Why is the word “no” one of the most difficult to utter in the English language? It’s simple; this word gives you power and control over your life. When you tell someone that you can’t possibly fit another thing on your plate, you’re enforcing the boundaries you’ve set. It’s one of the most powerful words you’ll use, and the aware person uses it with ease.

13. Don’t Use the Word Can’t

What you accomplish in life is really about your mindset. The aware person knows that the word “can’t” shouldn’t be in their vocabulary. Remember your parents teaching you the old saying that “Can’t, can’t do anything?” Well, they live by this motto and veto these words from their brain.

14. Know It’s Okay Not to Be Okay

The person who embraces their self-awareness knows that there are going to be days when they’re not okay. They also know that these days are just part of life, and they must embrace the good things that happen to them as well as the bad. However, the knowledge is that for every storm that blows their way, there’s a day filled with sunny skies coming.

15. Can Admit They’re Wrong

It’s challenging to admit that you’re wrong, even if you have confidence in yourself. However, it’s crucial to admit to your mistakes so that you can learn from them. Someone very aware of their internal and external self has no problem admitting defeat. They feel that It’s much better than living in denial.

16. Take Responsibility

These folks have learned over time that it’s easier to take responsibility for their actions than to try to blame it on someone else. When you own something, it’s very liberating. Plus, when you own up to your mistakes, it makes growing from them easier too.

17. Practice Gratitude

Being aware of your life and the world around you allows you to practice gratitude with ease. Where would you be if you weren’t thankful for all the blessings given to you by the Universe? Have you ever heard someone grumble and complain constantly because they don’t have what their neighbor or family member does?

The person who practices awareness learns that once they know to be thankful for the blessings they’ve been given, it opens the path to more. However, they’re okay if they don’t get more, as they’ve learned to be content with what they have in life.

18. They Live Their Truth

The aware person is often considered someone who marches to the beat of their own drum, but it’s okay for them to be different. They’re more concerned with making themselves happy than those around them. They know that at the end of the day they are the ones that are responsible for the joy in their lives, and they’re not going to have that by living a lie.

Final Thoughts on the Actions of a Self-Aware Person

If you live your life based on the expectation of others, then you’re not genuinely living “your” life. The self-aware person is in-tune with their thoughts and needs, and they aren’t afraid to embrace the inadequacies within. Though sometimes the aware folks are often confused with someone conceited or vain, nothing could be further from the truth.

The aware person wants to live their lives to make themselves happy, but they have no problem admitting their failures to help them learn. Additionally, because they live their truths, they are kind, compassionate, and driven individuals. Are you self-aware or do you live your life by the expectations of others?

10 Ways to Stop Resisting Change and Move Forward

May 24, 2022 by Deborah Tayloe

Change is inevitable in life. As soon as you get used to cold temperatures and snow, the flowers begin to bloom, and the warm air fills the atmosphere. Even nature knows that things are constantly evolving, but why are so many people resisting change in life?

If you listened in science class, you might recall the fantastic journey of the caterpillar to become a butterfly. They go through many stages to evolve into something beautiful. There’s a point during the metamorphosis process where the caterpillar completely digests itself, and it appears their life is over, according to Scientific American.

However, while things may seem a little grim when the pupa liquifies, this must happen to complete the process. Now, put that into terms of your life. Have you felt that you’ve been beaten up by living, shaken to your core, and you’ve nothing left to give?

There may be many times you feel that you want to “throw in the towel.” However, it’s during these times of uncertainty that the Universe is molding and shaping you for something bigger, better, and more beautiful than you can imagine.

Change Is Scary

Change is never easy, and it can be downright scary at times. Take, for instance, getting offered a new job and moving halfway across the country. It can be a significant feat to leave family and friends in search of a unique opportunity. However, what you can’t see is there will be new friends, more things to do, and a whole new you will emerge.

However, some people are just resistant to change, almost to the point that any change is upsetting their entire schedule. Did you know that children thrive on habits? Ask any pediatrician, and they will tell you that kids do better when established on a routine.

If you get their bedtime off even by a half-hour, it can cause them to have a major meltdown. It’s also an issue for adults. You become accustomed to waking up at 6 am to be at work by 8 am.

When you oversleep by even 15 minutes, it throws your whole day off. Resisting change is common, and it’s even expected. You may be excited at the opportunity to buy a new home and move to a bigger space, but when it comes down to the actual task of moving, you become reluctant.

Deep down, you know that you made the right decision, but you’re so scared of the unknown. Your mind will play tricks on you in this process too. You will find everything you look at as undesirable in the new home.

You may point out a light switch that feels loose, a room that’s warmer than others, or a wall that has imperfections from shoddy drywall work. However, it’s your brain’s way of justifying your feelings. The good news is that soon those imperfections won’t be noticeable, and the house will feel like your home.

However, when you’re going through this type of metamorphosis in life, things look grim.

Ten Ways To Stop Resisting Change

The good news is that you’re not alone in how you feel, as these are common feelings. Now how do you stop resisting change and embrace the newness that life brings?

Since you can’t stop it, you might as well learn practical coping tools to embrace the opportunities you’ve been given. Here are some ways to help you accomplish this goal.

1. Find Your Inner Strength

Everyone has an inner strength and help that they call on in times of trouble. Turning to your faith can be beneficial when your life is changing. You don’t have to be sad and downtrodden.

You can use tools like meditation, prayers, and yoga to help get you into a better mind space and stop resisting the inevitable.

2. Be More Open and Flexible

As you age, you learn that being flexible sure makes life a lot easier. The more you resist, the more difficult it will be for you. Now, you should know that gaining flexibility will not happen overnight, but you can slowly start to open and extend beyond your comfort zone.

Though it is hard, try ordering something new at your favorite restaurant. Sure, you’ve got manicotti for twenty years when you go to this Italian eatery, but why not change it up and get some lasagna? Start incorporating small changes like this into your life so that you’re not resistant to the bigger things.

3. Discover What You’re Resisting

Identify what about the change is making you so hesitant. For instance, if you’re moving to a new town, write down the parts that cause your apprehension.

If the resistance is coming from not having any friends, you should brainstorm ways to mingle when you get to the new city. Being proactive about your opposition can help you to work through it.

4. Recognize Your Actual Fears

What are you scared of? If you’re buying a new house, is it out of your comfort zone financially? Sure, you can afford it, or the bank wouldn’t give you the loan, but you need identify the concern. When you face your fears, you desensitize them.

Exposure therapy is a tool that therapists often use for people who have phobias. According to the National Library of Medicine, when the condition is anxiety-based, this type of therapy is very effective.

5. Change Your Mindset

Did you know that you have the power to change your mindset? Every time negative thoughts pop into your head about change, you can counter them with something positive. So, if you’re mind starts wandering and you’re thinking, “There’s no way I will be happy in a new city with no one I know,” why not counter it with “There’s going to be so many new and exciting people to meet.”

By changing your thought processes, you can alter your perceptions. Eventually, your brain will automatically start thinking about all the good things rather than dwelling on the negative.

6. Consider the Upsides

Why do people always look at all the negative things about any change? It would help if you considered the upsides. For instance, if you’re changing jobs, why not think about all the money you will make rather than the coworkers you’ll lose? Again, it’s about changing the brain and altering your perceptions to comfort yourself.

7. Talk to a Therapist

A therapist is a person who can help you get through tough times. They can help you uncover why you’re resisting change and give you ways to overcome your fears.

8. Accept Your Resistance

Maybe you need to embrace that resistance to change is expected. Your feelings are normal, and you’re not thinking anything that no one else would in your shoes. Embrace the things that make you fearful, but learn how to have power over your negative thoughts.

9. Switch Perspectives and Identify and See Why Change Is Good

Have you ever heard of someone “playing Devil’s advocate?” Look at the other side of the situation rather than seeing things from only your perspective. How would your parents, friends, or other family members see this change in your life?

Do they see it as positive or negative? Sometimes, changes you’re making aren’t the best for you, and you can’t often see this when you’re in the thick of it. Stepping back and looking at things from another perspective can be very eye-opening.

10. Become a “Change Champion.”

Wouldn’t it be nice if your personality was so adaptable that you could handle any changes that come your way? Resisting change is normal, but why do you have to be so resistant to anything good that might come your way? You have the power to become a change champion, meaning that you learn to roll with the punches.

While you may not like any alterations in your life, they can also bring about amazing things. Have you ever seen someone who rearranges their furniture constantly? These people love to change things around and give their space a fresh look.

They’ve learned the power of change and are using it positively to alter the world around them.

Final Thoughts on Resisting Change

Resisting change has many underlying issues. For some folks, they fear the unknown. Others are scared because they don’t like to do anything that upsets their current routine. Finally, some people fear a lack of their abilities.

Some changes you embrace with open arms, and some you’re being forced to do. What if you lose your job, and the bank forecloses on your home? Moving in this instance isn’t your choice, but you’re being forced into doing something.

Sadly, life comes with good changes and bad ones, but you must be willing to learn how to manage your emotions and outlook. Remember, there’s always someone watching you. If you’re upset and nervous about a new job, a move, or some other major upheaval in life, then your children and other family members will feed off your fears.

Learn how to stop resisting change and make the best of it. Where would that caterpillar be if it didn’t go through the drastic process of metamorphosis, and how sad would this world be without the beautiful butterfly visiting your garden?

Life is changing you, humbling you, and molding you into being a better person, so embrace the journey.

3 Ways To Stop Overspending (And How to Save Money Instead)

May 24, 2022 by Lakeisha Ethans

Overspending can leave you cash-strapped and struggling, living from paycheck to paycheck.

Have you been struggling financially? Do your savings dry up or even fail to start being set aside at all? Do you often spend enough to leave you hanging well before your next paycheck is due? It can be very frustrating to try to spend carefully but still wind up in a lousy situation time and time again!

While there are many reasons that this could be happening. In fact, a CNBC article notes that overspending is one most common mistakes financial advisors see their clients making. Usually, there are ways to stop these problems. At least, you can quell them to more manageable and positive levels. Here are three ways to stop overspending and effective ways to save money as you do so.

1. Focus On Cash, Not Credit

The world has been leaning towards going cashless for a long time, which opens up the risk of overspending through credit cards or similar forms of credit. While debit cards are generally okay to use, credit cards are dangerous for those who tend to overspend. You’ll charge your card for everything and wind up with more debt than you can pay off.

To save money and stop overspending, focusing more on cash instead of credit is a good idea. It would be best if you opted to pay with cash for most of your purchases, and when considering your budget and remaining money, think only of cash. Here are some other tips for shifting your focus away from credit:

·Try Going Cash-Only For A Short Time

If you’ve become very used to using credit cards for everything, it may seem a little impossible or overwhelming to stick to cash long-term right away. To work your way up to it and promote positive thinking, you’ll likely want to start by going cash-only for only a short amount of time. For example, you can set a goal to use cash only for thirty days, or if you rely on cards, just for seven days first. Slowly work your way up to longer and longer periods, ultimately weaning yourself off the dependency on credit!

·Don’t Keep Credit Card Details Memorized Anywhere

The more accessible your credit card information is to you, the more likely you are to use it automatically. Don’t memorize your card details, don’t write them down or carry them around, don’t save them on mobile apps, and don’t save them on websites for future purchases. The goal is to make it harder for you to want to use your credit card. Use debit cards instead if you must!

·Wait 48 Hours To Avoid Overspending

It’s good advice, in general, to wait for a day or two before making a final decision on purchases that aren’t crucial to your life. This is a great way to prevent the prevalence of impulse purchases, and when applied correctly, it can also help you avoid using credit. If you want to buy something, set physical cash aside first and wait 48 hours. For the next 48 hours, use only cash when buying daily necessities.

If you still have that physical cash and don’t need it by the end of those two days, you can make the original purchase as intended. And if you’ve decided that you don’t want to buy that item in that time – well, good for you, too!

2. Determine What Triggers Overspending

If you overspend, something likely triggers your decision to do so. To stop this habit, it only makes sense that you’d have to examine it to find what is causing it to happen in the first place. This requires you to be completely honest about your spending and what has been happening that could be a catalyst for your decision to open your wallet a little too far.

Knowing about something is half the battle won, so understanding why you spend too much is crucial in developing measures and responses to combat that impulse. But how can you identify the triggers of your spending so that you can save money and restrain yourself? Here are some things to consider when trying to identify triggers:

·Your Mood

You’ve probably heard of the concept of an emotional eater, meaning someone who eats a lot when they’re experiencing strong, stressful, or overwhelming emotions. But did you know that emotional spending is also something that can happen? When you’re stressed out, anxious, or feeling bad, you may turn to retail therapy to boost your positive thinking. This can lead to impulsive purchases and a lot of spending. Learning to manage your mood and respond healthily to stress is recommended. Going for a walk, expressing yourself through art, or venting to a trusted person are all better options than going on a spending spree!

·The Environment You’re In

There may be certain environments that motivate you to spend money or make you buy the nice things you see. Think about it. Do you tend to spend a lot when you’re in a shopping mall? Or do you visit craft fairs and blow your budget on trinkets? Do festive decorations make you want to shop and buy gifts? Consider what environments make you most likely to spend and work on avoiding them. Of course, you can’t steer clear of these places all the time, so if need be, you should bring as little money as possible to these locations.

·The Time Of The Day You Shop

It seems a little arbitrary on the surface, but the time you choose to shop may determine how much you spend. For example, you may have more energy to make wise choices with your spending in the morning. Or perhaps, in the evening, you may be less stressed out because you’ve completed your to-do list, which allows you to spend more mindfully. Or even maybe you shop best in the middle of the day because the existence of a time limit for your process will enable you to avoid hanging around for too long and buying unnecessary things. Basically, determine how the day’s time determines the way you shop and adapt accordingly!

·The People You’re Around

Are a lot of your friends more affluent than you? Do they tend to be a little more liberal with their spending methods? Do they opt for shopping as a hangout option? When they invite you out, do they suggest or bring you to be expensive or pricey places? Any of these things could make you feel pressured into spending or could lead to you getting swept up at the moment, resulting in a decision to spend your money when you normally wouldn’t. Try suggesting more financially gentle options for your hangouts with friends and loved ones, or disclose your financial situation so you can discuss a compromise. And, of course, if there are people in your life who make you feel bad for not spending as much money as them, it’s time to drop them and move on!

3. Plan And Budget

This is an obvious step, but many people who overspend and struggle to save money don’t do it. Or maybe they think they are but are doing it improperly. Even if you think you’ve been planning and budgeting, if you struggle with saving and spending, then you’re likely not doing this properly. And if you don’t plan or budget at all – it’s time to start! Here’s how to begin:

·Take Stock Of Your Income

How can you properly ensure you know everything about your income? You need to track the exact income you receive and determine where it’s going. It may take a month to develop a full and accurate idea of how much you spend and where. Write down your income or use a spreadsheet or money-tracking software.

Log your expenses and divide them into as many categories as you need: housing payments, utilities, basic non-negotiable necessities, loans, and debt repayments, groceries, savings, eating outdoors, buying clothes, buying games, and whatever else is relevant. This will give you an accurate picture of your spending and how to improve it.

·Budget Based On Your Income

Now that you’ve taken stock of your income, you can look through what you spend and determine what you can cut down on, what is entirely unnecessary, and how much your expenses exceed or don’t exceed your income. You may have a few wake-up calls about how much you’re spending on different things. Get honest with yourself about what you truly need. If you need to, investing in a consultation with a financial advisor may be a worthy expenditure, but tread lightly and do your research before choosing an advisor to speak to.

·Plan Your Bills

If you forget to pay your bills on time, you could be hit with all sorts of fees. Set reminders and always pay them as soon as you get the income to do so. If necessary, you can and should set up automatic billing, so you don’t need to remember to pay your bills for them to be settled on time.

·Set Financial Goals

To save money and stop overspending, you’ll need to set goals regarding how much you want to improve the management of your finances. Set concrete goals – for example, a goal like “I will halve my spending on clothing from $100 a month to $50 a month” or “I will put aside 15% of my income for savings every month”. These concrete, specific goals ensure that you’re not able to hedge around vague statements like “I’ll spend less on clothes” or “I’ll save a little more.” Set a mix of short-term and long-term goals and work towards them every day, adjusting goals for realism and challenge as you go.

Final Thoughts On How To Stop Overspending And Effective Ways To Save Money

These modern years are turbulent times for many people and their finances. You shouldn’t feel ashamed if you’ve been having trouble managing your money. Instead, focus your efforts and energy on utilizing wise methods to save money and stop overspending. Even if the change is small, a little bit of extra money can go a long way and do many positive things for your life!

Weekly tips, affirmations, and small actions to feel your best.

Every day is a day to shine. Shine on!