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12 Ways to Support a Friend with Mental Illness

March 9, 2022 by Chris Butler

Remember that classic song about having a little help from your friends? The beauty of friendship is mutual respect and having each other’s back. One of the most significant challenges can be supporting a friend with a mental illness.

When you’re around family, friends, and co-workers, you learn their habits and ways of thinking. You may notice when something is wrong even before they do. If it’s an issue with mental illness, they may try to hide it as much as possible.

15 Signs You Might See That May Reveal You Should Support a Friend Who Has a Mental Illness

According to an article published by the Mayo Clinic, these are some signs and symptoms for you to recognize:

Unusual sadness and being “down.”
Inability to concentrate or having confused thinking
Irrational fears, worries, and feelings of guilt
Extreme mood swings from high to low
Avoiding social activities with friends, family, and co-workers
Extreme exhaustion, lack of energy, and lack of motivation
Problems sleeping either too much or not enough
Breaking from reality with delusions, hallucinations, or paranoia
Inability to cope with daily stress and life problems
Difficulty understanding and relating to people or situations
Substance abuse, i.e., drugs, alcohol, tobacco, food, gambling, etc.
Significant changes in eating habits, overeating, or not eating enough
Problems with intimacy or sudden promiscuity
Uncharacteristic anger, hostility, or even violence
Talking about suicide or suicidal ideation

12 Ways to Support a Friend Who Has a Mental Illness

Perhaps you’re the person your friend needs the most in their mental illness struggle. You needn’t be a psychoanalyst to be present and make a difference. Here are 12 ways you can support your friend with a mental disorder:

1. Learn More about Mental Illness to Better Support a Friend Who Battles Emotional Issues

Education is critical when you want to support a friend battling mental illness. Try to find online articles and books written by mental health professionals. Sometimes, you can collect first-hand information and inspiration from someone who has overcome mental illness.

Use what you’ve learned as a tool to understand your friend’s situation better. Avoid trying to be an armchair psychologist and spout statistics and diagnoses. It’s a learning curve for both of you, and knowledge is empowerment.

2. Open Your Ears and Your Heart

When being supportive, offering personal examples and “one-upping” is a common mistake. While some relevant self-disclosure can be helpful, it should be used sparingly. Try to avoid this all-to-human reaction and listen to your friend.

For example, don’t flip the conversation over to spotlight your past struggles with mental issues. It’s also not a time to share your extended family’s dirty laundry. Your best option is to listen and open your heart with empathy and compassion.

3. Avoid Negative Stereotypes and Stigmatization

An article published by the American Psychiatric Association says that at least half of Americans with mental illness seek treatment. Sadly, the other half don’t because they fear stigmatization and discrimination. If you want to support a friend who’s struggling with mental issues, be careful what you say.

As you learn more about mental disorders, you’ll discover that they can affect people differently. Discussing the latest movie you saw about a mentally ill person isn’t helpful. Avoid discussing past psychiatric practices or anything making your friend feel inferior or helpless.

4. Support a Friend by Taking Their Symptoms Seriously

Perception is reality, especially for those who have symptoms of mental illness. Your friend sees their world through the lenses of their condition, and it’s accurate to them. They need to know you’re not there to criticize, mock, or cast judgment.

Listen to how they are feeling and be in the moment with them. If their thought processes are skewed, don’t try to correct them. They need you to validate their feelings and be at their side as a loving presence.

5. Offer Specific Support

How often have you told someone who was going through a rough time: “Let me know if you need anything.” The problem is that most people don’t like to feel obligated to you or anyone else, and they won’t mention anything. If you want to support a friend with mental issues, be specific about what you can do for them.

For example, you could volunteer to pick up their kids from school while attending a therapist appointment. Prepare a delicious homemade casserole and take it to their house. Please think of the things they need but are too embarrassed or proud to ask.

6. Finding the Right Help

You can support a friend with a mental disorder by finding the proper help they need. They may feel exhausted, and their thought processes may be slightly disoriented. You can gather sources like clinics and counselors that they may consider or some helpful websites to review.

You can help them make calls or send emails for more information if they want you to. Healthcare and medical insurance can be confusing, so having somebody assisting in the tedious process is comfortable. Be patient with them and allow them to make their own decisions.

7. Don’t Try to Take Over Their Situation

When you support a friend who’s overwhelmed with mental illness, it’s tempting to rush in and take control. Your first instinct when you see them hurting is to be their savior. While your heart is in the right place, taking charge can be more damaging than beneficial.

Don’t start making diagnoses and planning which therapist they’ll visit. Interventions are best left to professionals who know to do them correctly. It’s best to be a friend in time of need and offer suggestions but remember that you’re not their boss.

8. Help Them Recognize Strengths

The road to recovery is long and takes patience and a willingness to accept help, and there are more options than ever before, such as telehealth. Supporting a friend through mental illness involves milestones that you’ll reach together. Celebrate their strengths and minor victories and look forward to the next one.

Is your friend battling substance abuse and addiction? An article published by the National Library of Medicine explains that these are classified as mental illnesses. As they take each step toward recovery, celebrate, and show gratitude together.

9. Try to Keep Them Safe

Even when you respect boundaries and give your friends space, there’s a time when you must act for their safety. If they tell you they will hurt themselves or somebody else, take them seriously. Don’t believe the dangerous myth that suicidal people don’t talk about it, or they’re just vying for attention.

In these cases, you must override your confidentiality and get immediate help. Call 9-1-1 or take your friend to the nearest emergency room. Your friend’s well-being or somebody else’s safety may be at risk, and you are obligated to them. Even though they might be upset initially, they will thank you in the long run.

10. Mum’s the Word

Another essential way to support a friend through mental illness is to maintain trust. Assure them that anything they tell you will be kept in the strictest confidence. Having mutual friends and family or working in the same office is imperative.

Sometimes, mental illness can cause confusion and hallucinations. They may tell you things that they would never want to be repeated. You should keep these secrets unless they tell you that their contemplating suicide or hurting another person.

11. Don’t Lose Yourself When You Decide to Support a Friend

While you’re trying to support a friend struggling with mental issues, burnout is a real threat. Getting so involved in their life is easy that you soon forget about your needs. You can’t love or care for anyone else until you first take care of yourself.

Take time to step back from the situation for a bit. Distract yourself with a hobby or spend some time outdoors. Reconnect with your family and other friends and rejuvenate your mind and spirit.

Take a break from technology and boost your positive energy with meditation and visualization. Yoga is an excellent way you can practice mindfulness while getting physically fit. Recording your thoughts and ideas in a journal can also be a welcomed diversion.

You don’t want to get into a place where you’re developing mental illness symptoms or causing codependency. It’s also important to realize that you can’t force people to get help, as it never works unless they’re willing participants. All you can do is love and support; they must do the rest.

12. Support a Friend by Loving Them Unconditionally

Above all, your friend must know that your love for them is unconditional. Avoid statements like, “If you value our friendship, you’ll go get help.” Of course, you want them to get assistance with their health problems, but you don’t want it to be at the cost of your loving friendship.

You’re with them on this journey without judgment. You can still love even if you must keep your distance because of substance abuse. As they recover, they’ll never forget the support you gave them.

Final Thoughts on How to Support a Friend with Their Mental Health

A friend loves at all times, especially when coping with mental illness. Be the one to hold their hand, listen, and be present. Your friendship can be an invaluable tool they need in the recovery process.

12 Reasons Why Buying Local Food Is Better for the World

March 8, 2022 by Deborah Tayloe

What could be better than preparing fresh food grown in your area? The farm-to-table movement has encouraged organic gardening and buying local food for the past few years. Buying from local farmers gives you an appreciation for their hard work, and you realize the benefits of each meal you make. For those who love this approach, a street food franchise for sale that focuses on fresh, locally-sourced ingredients could be the perfect way to share this passion with a broader audience while supporting local agriculture.

If you’ve ever eaten something you’ve grown and harvested, you know how rewarding to eat something you grew with your own two hands. An article published by Statista mentions that at least 39.1 million households in the United States have vegetable gardens. Of course, this doesn’t include large farms and industrial agriculture.

Even if you don’t have a green thumb and gardening isn’t your thing, you still need fresh fruits and vegetables. One of the best sources of local produce is the farmers’ markets in your area. During peak season, you may also see pop-up roadside stands selling produce fresh from the garden.

Do you want delicious, healthy food all year round? Consider buying in bulk at your local farmers’ markets and learn the respected art of preserving food. It’s not difficult to can, freeze, or dry meats and produce. All these moves can help the farmers. Are you also a farmer? Then you can check out this pm kisan list – pmkisan.gov.in status here if you’re looking to improve your lifestyle by increasing your income.

You can use fresh garden produce to make delicious homemade recipes like jams, jelly, salsa, spaghetti sauce, and many other things. During the frigid months of winter, you and your family can enjoy these yummy recipes you made from local produce. Not only is it more flavorful and nutritious, but it’s often cheaper than store-bought versions.

Twelve Benefits of Growing and Buying Local Food

There’s no comparison to the quality of supermarket produce and food raised in an area garden. You have a chance to support local farmers and taste fruits and vegetables at their peak of ripeness. Here are some other reasons why buying local food is better for the world.

1. You’ll Enjoy Tastier Results with Local Food

Are you often less than impressed when you browse the produce aisle in your local supermarket? Usually, you’ll notice small fruits and vegetables sometimes have wax applied to make them more attractive. Some of the “beautified” produce may look good, but can you distinguish between it and local crops?

You know it’s fresh from the vine when you purchase locally grown produce. It hasn’t taken weeks to be shipped across the country or overseas. Local produce is at the peak of freshness and offers an optimal flavor for you and your family.

2. The Nutrients are Preserved Better

Did you know that fruits and vegetables can gradually lose nutrients and flavor? An article published by the University of California-Davis states that fresh produce is at its maximum nutrition right after harvest. Produce shipped in from other states and countries can take up to five days to reach your grocer, as stated in the article.

Now, consider that it may be on the shelf a couple of days before you purchase it. Some of the nutrients may have diminished in those seven days or more. When you buy local produce, the time from the farm to your table is minimal, and you can’t forget the maximum nutrition and flavor factors.

3. You Can Look For Local Food Without GMOs

In her classic book, Frankenstein, Mary Shelley intended more than to frighten her readers. She offered a grotesque glimpse into the consequences of humans trying to override nature. While the fictional Dr. Frankenstein may have had noble intentions, the results were genuinely monstrous.

Did you know that many items in your supermarket’s produce section are genetically modified organisms or GMOs? According to an article published by the University of Connecticut, the safety of GMOs has been debated since the 80s. Although the FDA still maintains that they are generally safe, studies are conclusive.

Buying local food from your neighborhood farmer’s market helps reduce your concerns for GMOs and other questionable practices. Most use organically raised seeds that haven’t been genetically altered. You have peace of mind knowing that your fruits and vegetables aren’t a Frankenstein lab experiment.

4. You’ll Support Farmers When You Purchase Local Food

When you pick up a tomato in the supermarket, do you know who grew it? Of course, federal guidelines require that companies identify their produce origins. Even if your tomato was grown across America, there’s still no local connection.

Flip scenarios and think about a tomato you buy at your local farmers’ market. You see the smiling faces of the local people who planted, raised, and harvested the crop. These are your friends and neighbors who work in your community and share their gardens’ bounty.

Each time you buy local food, you support your area farmers and their families. Your patronage allows them to continue growing fresh fruits and vegetables for everyone in your area. It’s a vote of confidence, and it helps build community pride, inclusiveness, and mutual respect.

5. It Will Preserve Farmlands and Rural Areas

While the expansion and upkeep of urban areas are vital to the country and economy, they’re not at the expense of risking precious farmlands. An article published by the American Farmland Trust points out that there’s been a decline in the number of farmland acres. The recent census indicated a reduction in the number of farms and farmers.

You may not be able to save the entire nation, but you can do something for your community. Supporting your farming or patronizing local food producers helps keep your area farmlands working. It can help preserve rural areas and farmlands from sprawling urban expansion and industrialization. On the other hand, land owners who would like to start farming may click here now to find a company that can help them with the farm development and management.

6. You’ll Support the Environment and Wildlife

Farmers are good stewards of the land since their livelihood depends on fertile soil and clean water. These are values that benefit your entire community. Best farming practices help prevent harmful soil erosion, and organically grown gardens reduce pollution.

When you help farmers stay in business, you are part of their environmental efforts. Minimizing pollution and caring for the environment also benefit the wildlife that calls it home. It’s all about preserving the land and countless creatures for the next generations to enjoy.

7. You’ll Enjoy Seasonal Local Food Favorites

Before mass transportation and importing foreign produce, people marked the seasons by what was available. You can still do the same thing when you buy local food. Each season has a unique harvest of your favorite products, and you may discover new ones for your family to try.

8. There’s Less Waste When You Buy Local Foods

The local food at your farmers’ markets only had to travel a few miles to get to you. With less handling and fewer travel hazards, it’s less likely to be bruised or mashed. An article from Global Agricultural says that at least 14 percent of the world’s produce is ruined by being transported to retail stores.

Buying locally means you’ll have less waste and more bang for your buck. Also, you’ll feel glad to know that you’ve reduced your carbon footprint. As a result, you benefit from less fuel, fewer emissions, and more produce saved in the short journey.

9. You’ll Help Boost the Local Economy

There are times when you must buy from a national supermarket chain. Although these chains provide jobs in your community, most of the profits go into the shareholders’ pockets. You’re also spending money overseas when you purchase imported foods.

Do your best to keep your dollars in your community. Patronize local businesses and buy local food from area farmers. You and your neighbors’ benefit when you contribute to the local economy.

10. Local Farmers Markets Provide Socialization

Did you know that your neighbor down the road raises prized zucchini and heirloom squash every year? You’ll discover a lot about your friends and neighbors when you meet them at the local farmer’s market. It’s ideal for catching up on the town news and share gardening tips and new recipes.

11. Your Family Can Learn More About Agriculture Science

Children are often shocked when they learn how to plant a seed, care for it, and watch it grow. You can do a project together in a small pot on the porch if you don’t have a big yard. Also, they will learn more about the variety of fruits and vegetables when you visit the farmers market together.

12. When You Choose Local Food, You Invest in the Future

What does the future of food and nutrition hold for the next generations? If you depend on products from other states and countries, your local farms will most likely go under. Your children, grandchildren, and great-grandchildren may have few options for farm-to-table meals.

Buying food locally doesn’t guarantee a farm’s future success, but it has a greater chance of survival with your support. You’re also setting an excellent example to your family about food, nutrition, and embracing community. It’s your way of contributing to a better future for your area, the country, and the rest of the world.

Final Thoughts on Reasons to Buy Local Food

There’s something almost sacred about preparing food that you or a neighbor grows. You know the people, the land, and the entire seed-to-harvest process and how long it’s traveled. It’s a blessing to be able to support farmers, and you’ll be thankful each time you set the family table with the help of organic produce.

4 Ways to Turn on Your Inner Drive in Life

March 8, 2022 by Deborah Tayloe

Everyone has something that motivates them, and it’s called your internal drive. While you may think you understand everything behind your motivation, most folks don’t take the time to analyze how you make decisions and find your passions. The good news is that it’s possible to find the things that create that inner fire and drive you forward in life.

When it comes to your inner drive and motivation, you can easily visualize it by dividing it into four separate sections. These areas include:

Psychological Tools and Methods
Exploring Your Spirituality
Your Creativity
Your Local Community

Four Ways to Improve Your Motivation and Reach Your Goals

Each one of these items has a direct impact on your inspiration. If one is lacking, you will tell the difference as it affects the other areas. The best approach is to combine all these things to help you in your life’s journey. Here’s how these four methods can help you kick your inner drive into high gear.

1. Psychological Tools and Methods

Think of your mental tools as aids that help you stoke your inner fires. Have you ever built a campfire? It would help if you always had kindling, wood, and something to stir it to keep the flame burning vividly. If you don’t fuel the campfire, it will burn down and eventually go out.

Your psychological tools are devices used to make your blaze burn brighter, and the following items can be utilized:

Therapy
Self-help books
Uplifting television programing
Ted Talks and other podcasts geared towards survival and thriving
The Internet

There are so many things that you can use to give your spiritual man a boost. Synchronicity is something that’s been used since the last decade. Ironically, it was started by renowned psychiatrist Carl Jung in May of 1930.

Jung was one of the forefathers of psychology, and he used philosophical concepts that were well beyond his years. As a protégé of Sigmund Freud, he took a more spiritual approach to his studies, whereas Freud relied on a humanistic one. He believed the surprising coincidences that happen in your life aren’t just by chance, but the synchronicity of them is undeniable.

While the 1930s proved significant for psychology, it’s skyrocketed from there. Carl Rogers was another psychologist that took a particular interest in finding what motivates people and how to help folks find their motivating factors. According to Psychology Today, you can take tests like the Meyers-Briggs Personality Evaluation to help you with this task.

Many employment agencies and headhunters use these to uncover career interests and define your personality type. However, you can also take the test online, which can help find your inspiration. Exploring your character is a great way to uncover your passions, which will only help you find fulfillment in living life’s purpose.

2. Exploring Your Spirituality

You’re a spiritual being, but whether or not you choose to embrace this is a personal choice. Your idea of a deity is not essential, but it’s essential to use your spiritual side to find your inner drive. There are three concepts behind the spiritual aspects of your being, which include:

Defining your spirituality and what it means to you
Aligning your life with your beliefs
Spirit versus Ego

What does spirituality mean to you as an individual? Think carefully about your answer, as it’s often the direct reflection of your inner drive. Some folks have an innovative spirit, while others tend to be more curious.

You’re probably wondering how this can help you with your journey to find your inner drive? Spirituality is parallel to your life, and it’s an essential aspect of how you treat others and keep your environment. Some folks believe in conscience or a more profound process, and that’s okay.

However, you need to connect with the spiritual part of your being to help discover your inspiration. Once you uncover this, you must ensure your life aligns with the spirit. It would help if you exposed your humility, which is not always easy.

A good example is discovering that your motivation comes from a place of arrogance and greed. Thankfully, when you align with the spiritual part, you learn that your desires to have the newest car and best home aren’t good motivational items. You can embrace change easier when your spiritual guides are driving you.

Lastly, it would help to look at your divine side versus making decisions based on your ego. Finding your essence is a big topic of discussion by philosophers. The goal of being on a spiritual journey is to become holier or God-like.

How do you reconnect with your spiritual self?

However, you soon learn how ego-driven your flesh is in relation to spirit. The path to aligning your soul and finding your inner drive can be challenging, but it’s all a journey towards making you a better person. You can start your spiritual journey by doing things like:

Meditation
Prayer
Yoga
Reading inspirational materials (Bible, Torah, Tipitaka, Bhagavad Gita, Quran)
Exercising your body

3. Your Creativity

Artistic expression is a great way to find your flow in life. It may seem odd to say you can find what motivates you when you tap into your creative side. You probably think that it’s just the opposite.

Each day you make choices that help you create the life you want to live and to gain a sense of authenticity. Maybe you can’t draw, write poetry, or sing, but you can write in a journal. Getting that constant stream of consciousness out on paper can be very therapeutic in helping you find your voice.

What is “your voice?” Your voice is how you express your drive in the world. Even if you don’t have an artistic bone in your body, you can find your creative side by your work. Do you desire to create something for the business world, like a new product?

When you start asking yourself tough questions like this and answer them honestly, you will uncover the doorway that will help you find your inner drive.

4. Your Local Community

Your community is the people that surround you. It can be the neighbors by your home or the people you work and fellowship with daily. These are the folks that can help you see the best parts of yourself that you’re blinded to.

For instance, you’re making copies at work and singing one of your favorite songs. You think nothing of it as it helps the day go by quicker. However, a coworker passes by and hears your voice, and they’re immediately awestruck.

They compliment you on your singing voice and how you should make some demos. Now, you know you can carry a tune, but you never gave this talent much thought. Thankfully, it was your community that brought something to your attention that you overlooked.

You might find your financial freedom as well as your happiness by pursuing a talent you didn’t even consider. Your community can help drive and push you into new paths and point out your strengths as well as give constructive criticism.

When trying to find your inner drive to reach your goals, you need the support of family and friends. They can see things that you can’t see, and their perspective means all the difference in the world. If you don’t have a community you associate with in person, there’s always the internet.

There are so many chat rooms and peer support groups that you can find a community in the comfort of your home. Find people that allow you to express yourself openly, and you will find the support you need for life’s biggest questions. Surround yourself with positive people that will help you live your own life and push you towards your goals.

Ten Questions to Ask Yourself to Help Find Your Inner Drive

As you begin this journey, you need to ask yourself some challenging questions. It would help if you had authenticity in your life, and you can help uncover that by answering the following things:

What are your strengths and weaknesses?
How has your personality altered over the years, and why?
What type of temperament do you have?
What does spirituality mean to you?
Are you an active part of a community that motivates you?
What are you attracted to?
What repels you?
Are you stagnating or in a state of flow in your life?
What are your short- and long-term goals?
What resources do you need to make a difference in the world around you?

Final Thoughts on Kicking Your Inner Drive into High Gear

If you want to live a good life and reach all your goals, you must embrace the four items listed above. Remember, if you don’t stir the fires up within you, they will fizzle and die out. The good news is when you have community support, they can help for those times when you’re just too tired and feel like giving up.

Psychiatry Explains How Depression Makes People Feel Tired and Irritable

March 5, 2022 by Deborah Tayloe

Irritability and exhaustion have become normal feelings for many people. You might snap at others and feel guilty or overreact and experience shame. However, these negative feelings aren’t normal, and you could be depressed when you feel tired and irritable regularly.

You might feel tired and short-tempered if you’ve recently gone through a situation that left you mentally exhausted. However, if the feelings aren’t temporary, it could signify a much bigger issue, such as depression. Fatigue affects more than 90% of those with mental health conditions, so there is a clear correlation.

Many people think that fatigue is a cause of depression, but that isn’t accurate. However, depression causes a severe drop in energy levels for seemingly no reason. The other signs of depression worsen fatigue and irritability, causing it to interfere with every area of your life.

You can positively change lives if you know how depression causes exhaustion. It’s also essential that you know how to tell if depression is the cause of your fatigue and how you can feel well-rested. Knowledge helps with overcoming mental health conditions and promoting your overall well-being.

What Is Irritability?

Irritability is when you become annoyed over little things. You’ll be over-sensitive to what other people say or do, and you’ll be more sensitive about your environment. The situations you put up with daily will start to feel impossible, and you might feel like you don’t know how to get through.

You snap at others when you don’t know how to deal with the situation or feelings. You might say hurtful things or make someone feel bad for talking to you. When depression is the cause of your irritability, you’ll experience a foggy brain, too, worsening the issue.

How to Know If Depression Is Causing You to Feel Tired

When you’re tired all the time, it makes it difficult to engage in your daily life. You’ll realize that you socialize less, struggle to focus at work and experience a change in your appetite. Additionally, your activity levels might diminish.

To determine if depression is causing you to feel tired and grumpy, you’ll want to look for other symptoms. General fatigue isn’t enough to signify depression on its own, but it’s a sure sign when it’s paired with other symptoms. If you experience multiple depression symptoms regularly over two weeks, it indicates depression.

Depression affects how you think, act, and feel, so identifying the signs of depression can help you cope with your symptoms. If you experience any other signs, too, depression could be the cause.

Eight Signs and Symptoms of Depression

There are many signs and symptoms of depression. If you only experience one sign, it might not be depression. However, you could have depression if you experience more than one of the following signs for two weeks or more:

Decreased motivation
Loss of interest in pleasurable activities
Everyday tasks become difficult, including eating, showering, and getting dressed
Difficulty sustaining focus
Inability to concentrate
Difficulty processing information
Struggling to form emotional connections
Feeling hopeless

How to Tell If Depression Is Not the Cause of Irritability or When You Feel Tired

If you don’t think it’s depression, there are a few indicators that you need more sleep. One sign is that you want to do things but don’t have the energy to do them. With depression, you won’t even desire to do the things you once enjoyed, and it won’t be because you feel tired.

Another way to tell if it is not depression-related fatigue is to feel better after getting some sleep. If you get a good night’s sleep and your mood improves, it’s likely general fatigue. Depression-related fatigue doesn’t get better after rest, indicating other underlying issues.

How Depression Makes People Feel Tired and Irritable

1. It Acts on Neurotransmitters

Depression can be debilitating and exhaust people because it affects neurotransmitters that affect alertness and your internal reward system. The neurotransmitters dopamine, norepinephrine, and serotonin fluctuate when someone experiences depression, affecting energy levels, sleep, appetite, motivation, and pleasure.

2. Depression Affects Your Ability to Sleep

When you experience depression, it affects your ability to sleep, creating an unfortunate cycle. Then, the fatigue sets in, exacerbating your depression signs. You might have trouble falling asleep or staying asleep long enough to get rest. You might also wake up too early or not be able to sleep deeply.

3. When You Feel Tired and Depressed, It Takes a Toll on Motivation

Depression can cause a severe decrease in your motivation levels. Doing simple tasks makes you feel physically and emotionally exhausted, so anything more seems impossible. You might struggle to dress, buy groceries, or say hello to others.

Plus, it causes brain fog, making it hard to complete thoughts and make decisions. These issues expend exponential energy levels, leaving you feeling tired and short-tempered. If you push yourself to get things done, you’ll feel even more exhausted, creating an endless cycle.

4. Depression Limits Your Tolerance Level

Your tolerance level won’t be very high when you wake up tired and grumpy. Most people wake up without feeling this way, so it takes much more to set them off. However, if you feel grumpy from the moment you wake up, then your window of tolerance will fill up much more quickly.

You’ll snap at people more often when you’re constantly functioning on a window that never gets empty. This mindset makes you feel tired because it seems you’re always dealing with things that irritate you. Everyone needs a break from irritation to decrease their window of tolerance, but depression doesn’t always allow that to happen.

5. It Causes Hypersensitivity When You Feel Tired and Constantly Depressed

Depression makes you overly sensitive to everything around you, affecting your senses. Lights might seem brighter, sounds become louder, and textures are more pronounced. Hypersensitivity can be hard to deal with on top of all the other feelings you experience.

When you’re constantly working to overcome irritation, sensory overload is the last thing you need. It becomes too much for you, making you feel exhausted.

6. It Makes You Frustrated

Depression commonly causes frustration because you want to be happy and get things done but can’t get past the issue. You will likely struggle to make sense of things, and your mind will continually race. When those things happen, it creates frustration because you want a better mindset and react differently.

While frustration might not seem like a big deal, it can quickly make you tired and irritable. You won’t want to keep trying when you feel you can’t get your words and ideas out.

7. It Causes Brain Fog When You Are Depressed and Feel Tired

Depression causes brain fog, making it hard to understand your feelings or thoughts. It might cause you to feel disoriented, which is a scary sensation. When this happens, you’ll struggle to understand what people say or do.

You might also have a hard time making sense of your environment. No matter how subtle, the fear associated with brain fog can make you lash out from irritation. Plus, you’ll be so busy trying to make sense of your thoughts that the irritation only worsens. Before you know it, you’re exhausted from trying so hard and trying to maintain your composure.

8. It Causes Overwhelm When People Try to Help

Your loved ones have good intentions and want to help you feel better. However, their undesired help can cause irritation and overwhelming frustration instead of improving things.

Even the most well-meaning people can exacerbate your depression symptoms, making you feel tired. When people try to help, it can make you feel like you’ve lost all control of your life and the situation.

9. You Rely on Routines and Patterns

People with depression rely on routines and patterns to make sense of the world. Routine makes you feel in control of your life, allowing you little bits of stability in times of uncertainty. If your routines get thrown off for any reason, it can cause you to feel tired.

10. Depression Causes Memory Problems

Depression affects memory, and it wears you out when you can’t remember things. People who have learned to manage their memory issues have ways of coping. They make lists, write everything down, or take pictures of things to remember later.

Whether your coping mechanisms are conscious or not, they help you feel in control of your life. When their coping mechanisms aren’t in place, it can quickly make you tired and short-tempered.

Final Thoughts on Psychiatry Explains How Depression Makes People Feel Tired and Irritable

Depression affects every part of a person’s life, and it can make you feel tired and irritable. Now that you know why depression makes you feel cranky and tired, you can better understand the issues.

Knowledge helps you overcome depression and get the sleep you desperately need. Plus, identifying depression as the culprit can help you improve your mental health. You’ll learn how to overcome the symptoms, allowing you to live a fulfilling life.

20 Ways to Earn Admiration Without Even Trying

March 5, 2022 by Chris Butler

Everyone needs a hero or mentor they can look up to and emulate, as well as someone to admire. No matter who you are or what you do, you’re a direct influence on your inner circle and even strangers. What are the habits you have that help you to earn the admiration of others?

Respect is one way to get others to admire you. Setting high standards for your actions cultivates self-confidence and respect. You’ll be proud of your accomplishments and will be an inspiration to those around you.

Twenty Ways to Earn the Admiration of Others

People won’t automatically start admiring and respecting you. These high regards are earned and don’t come easily. They look for things like a compassionate demeanor. Here are twenty habits that will help you to gain the admiration of others effortlessly.

1. Quit Saying “I’m Sorry.”

Of course, you should apologize for offenses and ask for forgiveness when you’ve done something wrong. If you accidentally bump into someone or have a minor faux pas, saying “I’m sorry” is good manners. However, chronic apologizing is not only unnecessary but annoying.

When you’re constantly saying “I’m sorry” over every little thing at home and work, you reduce your influence. You’re giving the impression that you’re always to blame and can’t do anything right. Saving your apologies for when they’re genuinely warranted can help you earn respect.

2. Live a Moral Life to Earn Admiration

Remember the classic scolding to practice what you preach? It doesn’t do you a bit of good to express your values and not live them. Such hypocrisy builds mistrust, contempt, and a toxic atmosphere.

Don’t be ashamed to share your personal beliefs and respect others. You’ll earn respect when you are true to your principles and don’t give in to peer pressure.

3. Don’t Be a Tale Teller

According to an article published by Character Lives, gossiping is human nature. Doesn’t everyone like a little juicy tidbit now and again? However, the report states that gossip tears people down degrades your character, and may ruin your reputation.

4. Earn Admiration at Work by Being a Team Player

When you’re part of a team, everybody does their part to ensure success. Your skills and experience benefit you even more, when you share them with others. People will admire and respect you when you help solve problems and create value.

5. Do Your Homework

Nobody has respect for someone who has no pride in their work. As a self-respecting person, you value a job done correctly. You’ll often go the extra mile to research and review your work to ensure that you’ve done the best you can.

6. Have Self-Respect When Hoping to Gain the Admiration of Others

Have you ever been around someone who is constantly downing themselves? Admiring yourself is essential. It creates negative energy in the atmosphere, and it’s hard to respect that person. If you want to earn respect from others, you need to have self-respect, self-confidence, and dignity.

7. Don’t Be Afraid to Implement Your Ideas

It’s tempting to forget ideas that may seem out of the ordinary. You’ll earn more admiration if you follow your gut feelings and go with them. Don’t be afraid to be unique and try something you’ve never done in the past.

8. Earn Admiration by Keeping Your Word

You earn admiration and respect from others when you keep your word. If you’re a people pleaser, you may be afraid to say “no” and over-commit yourself. If you can’t do what you promise, then don’t commit.

9. Be Endlessly Encouraging

Part of being a skilled conversationalist is to get folks to open up about themselves. Please encourage them to discuss their interests, hobbies, and dreams as you actively listen. You’ll earn admiration when you motivate and inspire family and friends to be their best.

10. Don’t Be a Door Mat

Being compassionate and generous doesn’t mean you allow people to take advantage of you. You may think that being at others’ beck and the call will make them like you more. Unfortunately, people pleasers don’t earn respect and are often scorned and run over even more.

Be kind, be gracious, but don’t be a pushover. When people see that you stand up for yourself, they’ll respect you more. Plus, you won’t feel the burden of the resentment that comes with pleasing people all the time.

11. Be Proactive

Employers respect employees who show initiative and creativity on a task. There are times when you need to wait for instructions, but this is not always the case. Be proactive, see the need, and finish the job instead of wasting valuable time.

People in your circle will also appreciate that you’re a proactive thinker. You anticipate the questions and work on a solution before anyone even asks. You’ll earn admiration as a go-getter and a positive influence, whether it be at home or work.

12. Speak Your Mind

Even if you have the most profound idea in the world, it’s nothing if you don’t share. Confident people aren’t shy about sharing their opinions, thoughts, and ideas. Likewise, others respect you more when you give them the same courtesy.

Another point about self-respect is telling people how you want to be treated. It’s not rude to speak up for yourself when someone is stepping on your toes. Speak your mind politely but firmly, and others will respect you for it.

13. Show Admiration and Respect Your Elders

You probably remember your parents teaching you good manners and respecting those older than you. Even when you’re an adult, you’ll always have wiser and more experienced people to look up to. Respect their experience, learn from them, and you’ll find that the respect will be mutual.

14. Admit to Your Mistakes to Gain Admiration

As long as you’re human, you’ll make mistakes and have shortcomings. People will respect you more when you own your mistakes, apologize, and strive to do better. Only toxic people shift the blame and claim to be perfect.

15. Don’t Be Afraid of Confrontation

Edmund Burke famously remarked that evil triumphs when good people do nothing, per Quotemaster. When you see injustice and the powerful taking advantage of less powerful ones, don’t be afraid to speak up for them. Indeed, it’s your moral obligation to do so.

Your supervisors will respect you more if you mention valid points in your professional life. You can confront an issue and still maintain your dignity. It’s a matter of right and wrong and listening to your inner sense of justice.

16. Be Respectful of Others’ Time

You send a negative message when you’re chronically late for appointments in your personal and professional life. You tell the other person that their time is worthless, and you don’t value punctuality. Be on time and respect the time of others, and they’ll do the same for you.

17. Know When to Be Silent

Conversations are a two-way street where each person has a chance to talk while the other listens. There’s a big difference between “hearing” someone speak and actively listening to what they’re saying. That means being silent, not interrupting, and paying attention to the other person.

There are other times when keeping silent is best. If you’re angry and don’t want to say something you’ll later regret, then it would be best to hold your tongue. Judicious silence can be just as powerful as a rousing speech.

18. Learn to Control Your Emotions

Humans are emotional beings, so it’s only natural to display emotions. Showing your feelings doesn’t make you a weak individual. However, to be wise, you must learn to control your emotions instead of allowing your feelings to manage you.

People will respect you when you’re comfortable with your emotional side. You’ll earn even more admiration when you know how to control your emotions.

19. Be Humble to Earn the Admiration of Your Friends and Family

Sincere humility is a virtue that makes you great. While you should be proud of your abilities and accomplishments, let others do the praising. Humble people know how to genuinely boost other people’s ideas, thoughts, and dreams.

There’s little worse than to be stuck in a one-sided conversation with an arrogant person. Their arrogance does little to garner respect and only causes toxic relationships.

20. Keep An Open Mind

It would help if you took a stand on your morals and spiritual convictions. But when it comes to differing ideas and opinions, try to keep an open mind. Listening to people from different walks of life can help you gain a new perspective.

People will admire you when you are steadfast in your principles, but not so much if you do not respect theirs. Be willing to discuss your differences while finding common ground. It benefits you and everyone involved.

Final Thoughts on Earning the Admiration of Others

Earning the esteem of family and friends is a life-long task. It helps your abilities as a leader, friend, mate, and family member. Gaining other people’s respect is a life goal that you’ll never regret.

20 Ways to Become a Positive Role Model for Children

March 5, 2022 by Deborah Tayloe

The generation of tomorrow is molded by the adults of today. If you want your children and those around you to succeed, you must set an example. Being a positive role model is not an easy job, especially when considering your kids are always watching you.

They see you when you’re upset and tell off the clerk at the grocery store, and they’re watching when you tell that little white lie to your boss. The best thing you can do for the future generation is to set a good example for them to follow. After all, you do want to shape your children’s future positively.

Twenty Ways to Become a Positive Role Model for Children

You have a big responsibility to mold and shape the world’s future, but it can all begin with the little things you do each day. Here are some ways to be a positive role model, and many you will do without even noticing.

1. A Positive Role Model Is an Excellent Listener

Sure, you’re busy, and there are not enough hours in the day. However, it would help if you make time for those important to you. Take a moment out of your busy day to listen and truly hear and understand what these little ones say to you.

If you brush them off in haste, they will think that’s an acceptable way to communicate. There’s nothing more important than your kids, so give them a little bit of your time.

2. A Positive Role Model Understands Expressing Affection

Never let one day go by that you don’t tell your children how much you love them. Even if you’re not an overly emotional person, they need to hear that you care about them. Sure, they already know, but there’s something powerful about speaking it to your kids that makes a difference.

3. Encourage Them

Often, adults look at a child’s problems and feel they’re not significant. However, their minor issues are massive in their life. Take time to encourage your child when they’re down, and never downplay their problems.

Just like you, sometimes they need someone who will pat them on the back and tell them to keep going. Don’t ever trivialize their issues as they’re just as important as yours.

4. Positive Role Models Should Be Optimistic About Life

Your children will mirror your emotions, and they can feel when you’re full of negativity and downtrodden. It’s up to you to remain positive to set the tone for your home. Sure, you had a bad day at work, you’re exhausted, and you wish you could run away on occasion, but you can’t ever let your children see these things.

Instead, they need to a see a parent that doesn’t stop no matter what life throws at them, and they will learn to mimic these actions.

5. Watch Your Tone

Your tone means everything when it comes to being a positive role model. Never yell at your children or use a hateful tone with them, as it’s offensive. You can say the same sentence with a different tone, and it will have a whole different meaning.

6. Live a Healthy Lifestyle

Do your children see you eating a well-balanced diet, exercising, and getting enough sleep; then they will think these are good habits for life. However, if they see you binging on junk food, lying on the couch for hours, and not getting out and enjoying Mother Nature, they will think this is the way of life. Bad habits are learned, and you need to show your kids positivity by living healthy.

7. Be Involved in Their Life

Be an active part of your children’s life. If there’s a play they’re involved in at school, you need to be there. Show up for the little things, and when the roles reverse, they will be there for you. Parents always wonder where the years went with their kids.

However, as grown adults, your kids won’t stray too far from you if you show up for them when they’re younger.

8. Be a Positive Role Model by Setting Goals

As adults, you set goals every day, but you should learn to set them as a family. Children need to see you crushing your goals so they can learn the value of reaching your dreams.

There’s no reason they can’t set goals and things they aspire to be and knock them out of the park. Their age doesn’t matter, as they can become goal-oriented early on.

9. Never Give in to Peer Pressure

Even adults face challenges and peer pressure. However, remember your children are watching you. They won’t forget those times when you do less than honorable things. Make sure you stand up for yourself and don’t fall for anything.

10. Live a Moral Life

Being a moral person is an excellent way to spread positivity to your kids. If they see you smoking, using excessive alcohol, and engaging in other harmful things, they will think this is acceptable behavior.

11. Never Raise a Hand to Them

According to studies conducted by Harvard University, spanking your child can have detrimental effects. Not only can it make them more prone to developing mental illness, but it can also affect their mental development. Some experts say that spanking is an adult temper tantrum. Learn to discipline your child without resorting to violent measures.

12. Have Fun and Smile Often

Your kids might remember how hard of a worker you were during their youth, but they will more so remember the times you had fun with them. Never miss the opportunity to laugh with your kid. The world is hard enough, but they need to see you smile, laugh, and enjoy life.

13. Be Present in the Moment

What does being present mean to your child? It means that they will learn from you how to live each day to the fullest. They will learn to tune out the negativity of the world around them and enjoy the freshly bloomed bush outside their window.

They will notice the bird in the tree singing a beautiful song. One of the most incredible things you can do for your children is teaching them to be present.

14. Be a More Positive Role Model by Displaying Kind ness

When you show compassion to others, your children are watching. When you volunteer at a food pantry, buy a meal for a homeless person, or take gifts to a child who wouldn’t have a Christmas, your kids are watching. When you’re kind to others, they will see that this is an acceptable way to live life.

15. Don’t Go Overboard

Some parents want to be a good example so severely that they go overboard with their attempts. While you need to be conscious of your efforts, you must keep things in perspective. You don’t want to smother your children with lessons while trying to be a positive role model and come across as fake.

16. Show Them Stability

While children want your love and affection, having stability in their life is of the utmost importance. According to How to Adult, they state that it’s been discovered that stability is the backbone of a child’s life through research. A lack of structure can cause behavioral issues, anxiety, and health concerns when there’s a lack of structure.

17. Be a Positive Role Model by Displaying and Encouraging Good Behavior

When your kids do something good, praise them for it. When they get a good grade on a stern test, reward them. There’s nothing wrong with rewarding good behavior and punishing evil. However, it’s better to make a big deal about those shining moments as they will outshine all those that aren’t so good.

18. Mentor Them

Remember that your goal is to raise your kids to be good human beings. Why not take them to work with you on occasion? Let them see what you do and how you interact in the business world to get a sense of life after graduation.

19. Be Honest

It’s easy to tell children things to get them to quiet down or get them to let you have peace. However, you must be honest with them above all else. Never let your children think it’s acceptable to lie to those you love.

20. Walk the Walk as You Grow Into a Positive Role Model

Above all else, make sure you practice what you preach. Don’t show them that you say one thing and do another. You must walk the walk if you expect them to do the same.

Final Thoughts on Being a Positive Role Model for Children

Being a good role model is essential to your children and the children around you. Family members like aunts, uncles, cousins, and grandparents have a crucial role in developing a child. Molding the future generation is not easy, but the job becomes much easier when everyone works together.

A positive role model is in tune with their limits and strengths. They’re not afraid to be vulnerable, but they also know how to shine. They are never too busy to listen and communicate with a little one, and they’re always there with a smile and helping hand.

Children learn more about you by observing rather than hearing you tell them what to do. Make sure your example is consistent and unwavering. Just remember that those little eyes and ears are watching and listening the next time you start to lose your cool.

20 Fiber-rich Foods That Improve Gut Health

March 5, 2022 by Chris Butler

Everyone is concerned about getting enough protein and healthy fats that fiber often pales in comparison. However, it’s time that it gets the attention it richly deserves. Fiber-rich foods are essential because they’re a type of carb that your body cannot digest, so it doesn’t turn to sugar.

Instead, it goes through the digestion process and aids in gut health. Your body cannot digest this complex carb, so its only benefit is to provide pure nutrition to your system. If you don’t have regular bowel movements, your doctor will tell you to increase your fiber intake.

However, these foods have many other benefits than just helping your gut. They can improve your blood sugar levels, lower cholesterol, and help to keep heart disease at bay. If your body doesn’t get the fiber content it needs, you can have constipation and nutritional deficiencies.

You can find fiber in many foods at your local farmer’s market or grocery store, but you need to ensure you’re getting the right kind. First, there’s soluble fiber. This type is the kind you dissolve in water and drink.

It helps you slow down the digestive process and assists in getting rid of the bad cholesterol in your body. Insoluble fiber is the one that keeps things flowing nicely through your colon and bowels. It gives some bulk to your stools and helps them exit the body quickly.

Are You Getting Enough Fiber?

Many folks don’t know how much fiber they need, and you must be careful because too much can pack on the pounds. This is especially true if you’re consuming wheat bread to get your fiber intake. According to Web MD, women need around 25 grams of fiber each day, while men need 38.

It’s alarming to consider that only around five percent of the people in this country are getting enough fiber-rich foods in their diet. People here are more concerned with eating tacos, burgers, or fries rather than fueling their system with what it needs. If you’re relying on packaged foods to get your proper intake, then you will fall short every time.

It concerns since processed foods are higher in fat, sugar, calories, sodium and have a relatively low fiber content. So, if you’re hoping your processed foods and the local eatery is giving you what you need, you’re not going to have sufficient amounts of fiber for good gut health.

Fiber-rich Foods to Improve Gut Health

It’s not difficult to add more fiber to your diet, and you don’t have to spend a fortune on fancy health foods either. You can alter your eating habits to include fiber-rich foods with both soluble and insoluble types. As you start this journey on becoming a healthier you with improved gut health, you need to remember to go slow.

It can upset your digestive system if you add too much fiber in too quickly. Some might say it will backfire. You should start with 1-2 servings a day, or you can experience painful gas, diarrhea, or even constipation.

Here are twenty foods you can add to your shopping list that taste great and give you the fiber content you need.

1. Strawberries

Strawberries are undoubtedly delicious, and with a fiber content of around three grams per cup, it’s an excellent option. You can eat them raw or include them in a delicious fruit smoothie. You can’t forget that they’re also packed with vitamins and give you a boost of necessary vitamin C.

2. Artichokes

Artichokes are an acquired taste, but they can easily be added to a sandwich or made into a dip. Just half a cup of this vegetable will give you five grams of fiber. Vegetables are great for having hidden fiber that’s so beneficial to you.

3. Ground Flax Seeds

Make sure you get ground flax as you won’t get the benefits from whole seeds, as your body can’t digest it. You can add these tiny seeds to your yogurt, cereal, or even a salad. You will get one gram of fiber per tablespoon.

4. Apples

There are many apples, but they generally have around the same fiber content. Apples are so versatile that you can do almost anything with them, including eating them with some healthy, natural peanut butter. You will get five grams of fiber just by consuming one large apple.

5. Quinoa

One cannot mention fiber-rich foods without talking about quinoa. It’s an excellent substitute for rice, and it goes well with soups or in a stir fry. It has around five grams of fiber per cup.

6. Barley

Barley is undoubtedly one of the best fiber-rich foods, with almost six grams per cup. Use it instead of rice, and you will stay satisfied longer and have better gut health.

7. Chia Seeds

When it comes to fiber-rich foods, the chia seed reigns supreme. They have around ten grams for two tablespoons. They will help balance your blood sugar as well as fill you up. Plus, they’re so small and have little to no taste that you can add them to anything.

8. Garbanzo Beans

Garbanzo beans are another food that you need to add to your diet. They often don’t get the credit they deserve. They have nine grams of fiber per cup, and they taste fantastic in just about any dish you desire.

9. Oats

Oats are one of the most versatile foods around. You can make delicious muffins or eat them in a bowl with cinnamon and pecans.

One surprising fact about this whole grain is that it has both fiber types. Another good point is that you will get four grams of fiber in a half cup of oats.

10. Peanut Butter

Peanut butter goes great with anything. With over one gram of fiber per tablespoon, it makes it a good option. You can have a peanut butter sandwich, eat it with an apple, or whip up some healthy cookies. Just make sure you choose an all-natural or no-sugar-added variety.

11. Collard Greens

Add some collard greens to your sandwich wrap or as a side with your favorite meal. It’s a wise investment in your gut health with a fiber content of nearly six grams per cup.

12. Green Peas

Peas have around nine grams of fiber per cup, and they can be made into a soup, added to a salad, or served by themselves. Be careful, though, because this one does have a higher sugar content than most veggies.

13. Turnip Greens

Okay, they’re not as popular as some greens, but they’re a good choice. They have five grams of fiber per cup, and they do have a flavorful taste that you need to try.

14. Pears

Pears may shock you with seven grams of fiber for each one, but they’re a delicious way to obtain better gut health. Think of all the fantastic things you can do with pears.

15. Raspberries

These little red wonders pack a fiber punch. With eight grams per cup, they’re one delicious way to get your fiber intake. Plus, they’re so versatile you can think of many ways to use them.

16. Brussels Sprouts

These spouts are vegetables that don’t get near the credit they deserve. While they have a mere two grams of fiber for a half-cup serving, they have a fantastic taste.

17. Almonds

According to Living Nutz, instead of reaching for an over-the-counter pain reliever for your headache, grab a handful of almonds instead. The high fiber content, nearly 18 grams per cup, is not only filling but has anti-inflammatory agents that can calm your aching head. You can even use them as grains by grinding them into powdery flour.

18. Spinach

Spinach has about four grams of fiber per cup, but it’s loaded with tons of vitamins that your system needs. It’s low in carbs and can be used 1,000 different ways.

19. Lentils

Lentils have a super high fiber content with nearly 16 grams in a cup, and they can be added as a filling to just about anything. Why not add them to soups, salads, or have a bowl by themselves?

20. Avocadoes

Avocado toast, anyone? When you enjoy this green fruit, you’re getting a fiber boost along with a nice serving of healthy fats. In fact, you will enjoy ten grams of fiber in just one cup of this green wonder.

Final Thoughts on Fiber-rich Foods to Improve Gut Health

Fiber-rich foods are an essential part of your diet. If you have diabetes or need better gut health, it’s the best option around. When you fuel your body with delicious grains, you’re increasing your heart health as well as preventing disease.

So many people want to take a supplement to mask poor eating habits. Nature provides all you need to stay happy and healthy, but it requires making better choices. Sure, fiber-rich foods don’t taste as impressive as burgers and fries, but they can be flavorful and delicious with a bit of creativity and some good recipes.

10 Science-Proven Benefits of Meditating Every Day

March 4, 2022 by Kristen Butler

Meditating has been a revered practice for thousands of years in the East. It’s only become popular in the West in the last few decades. Today, people all over the world are discovering the benefits of meditating.

No doubt you’ve heard of the ancient practice or know someone who meditates. The more you learn, the more you’ll want to do it. You don’t need any special tools or an entire room to devote to your practice. All you need is an open mind and about 10-15 minutes of quiet time.

Ten Science-Proven Benefits of Meditating Every Day

While many religious traditions such as Buddhism and Hinduism include meditating, the practice is more than just spiritual. When you meditate, you may have better health physically and boost your mental health. Here are ten science-proven benefits of meditation for you to consider.

1. Meditating Every Day Helps Control Pain

If you battle chronic pain, you know how miserable it can make you feel. Meditation helps you release bothersome thoughts and focus on being present in the moment. Although the practice may not alleviate the pain, it can help you feel more relaxed and lower your pain sensitivity.

An article published by the Cleveland Clinic suggests that meditating can stimulate your brain to produce endorphins. These chemicals are natural pain relievers that relax your muscles and joints. The result is that you may feel less pain.

2. Lowers Blood Pressure

Hypertension, or high blood pressure, is linked to several severe conditions like heart disease and strokes. The good news is that not only can meditating lower your risks of cardiovascular disease, but it can reduce stress. You can also see lower blood pressure readings as you decrease your stress levels.

Sitting quietly in a meditative state calms your mind and body, thus lowering your pulse. A slower vibration can bring down your blood pressure. Sometimes, the sense of peace and relaxation is almost instantaneous.

3. Lengthens Attention Span

Multitasking is the buzzword for this modern world. It’s a skill that almost everyone wants to highlight on their resumes. While you may do more work for a while, you may notice a shorter attention span in the long run.

Meditating every day helps you learn to focus and release wandering thoughts. According to a study published by Frontiers in Psychology, the practice may improve your attention span. You’ll be attentive to the task at hand and maybe more productive.

4. Meditating Every Day Helps to Improve Sleep Quality

Do you often feel like a zombie when you awaken in the morning? The swirling brain fog may not lift until late morning and a pot of coffee later. Maybe it’s because you’re not getting enough quality sleep.

Among the benefits of meditative practice is training your mind and body to relax. You can have a meditative session before you go to bed. You’ll be in a more relaxed state, and you’re more apt to get some revitalizing sleep.

If you toss and turn at night, you needn’t stay awake and watch the clock. Consider meditating instead of counting sheep. It will allow your mind to relax so you can get back to dreamland.

After practicing for a while, you may notice that you have more energy in the day. It’s probably because you sleep better, and meditating can increase your endorphin production. Endorphins increase the blood flow to your brain, so you get an energy and mood boost.

5. Reduce Age-Related Memory Loss

As you get older, it’s common to become a little forgetful on occasion. It doesn’t necessarily mean that you’ll develop Alzheimer’s or dementia in later years. However, age-related memory loss can be frustrating when it disrupts your daily routines.

According to an article published by JPND Research, meditating and listening to music may help reverse early memory loss in adults. No wonder why so many people often pair their practice with soothing music. The article also mentions that meditating may boost your cognitive skills.

6. Meditating Every Day Enhances Self-Awareness

As you age, you’re constantly discovering more about who you are as a person. One of the most rewarding benefits of meditating is boosting your self-awareness. You become more mindful of each breath and realize that you’re more than just your thoughts.

Meditating daily helps you appreciate life more by enjoying each moment. You’re more aware of your thoughts and feel your emotions to the core. The practice enhances your connection with your higher self and those around you.

7. Reduces Depression & Anxiety

Anxiety and depression are some of the most common mental illnesses. Statistics published by the Anxiety and Depression Association of America say that at least 40 million Americans have an anxiety disorder. At least half of these people have also been diagnosed with depression. Anxiety can also be co-diagnosed with ADHD and eating disorders.

Have you been diagnosed with an anxiety disorder, depression, or both? You may wonder how to get through these horrible conditions. Dwelling in the past can lead to depression, and if you’re chronically worrying about the future, it can cause anxiety.

Meditating encourages you to live fully in the present, and it helps to reduce these disorders.

8. Meditating Every Day Can Boost Your Positive Energy

Think about an appliance you must plug into an electrical outlet. If you connect it to a faulty circuit, it will not work correctly. In fact, it could eventually short out and need a replacement.

Likewise, your energy depends on the polarity of your source. If you constantly surround yourself with negative people and situations, you’ll attract more of the same. This “faulty circuit” can keep you concealed in a shroud of negative energy.

Boosting your positive energy is another one of the benefits of meditating. You practice releasing negative thoughts and cultivating positive ones. It allows you to use the law of attraction and boost your positive energy.

9. May Help You Overcome Addiction

It’s easy for a non-addicted person to cast judgment on those addicted, but those who find themselves with this problem want better health. They glibly suggest that the person has no willpower and needs to stop the self-destructive behaviors. As any former addict will tell you, it’s not that simple.

It wasn’t until the last few decades that addictions such as alcoholism and drug addiction were classified as diseases. Addictions may come in substance abuse, such as alcohol, drugs, and tobacco. People can also be addicted to food, gambling, shopping, and even video gaming.

Anything that controls you to the point of affecting your life is an addiction. Fortunately, there’s help to kick the habit, no matter what it is. One of the benefits of meditating is to help recover from addiction. An article published by Psychology Today says it can help identify emotional attachments and help people release them.

Plus, meditating each day can help you cultivate compassion and forgiveness for others and yourself. It’s a step-in addiction recovery that many find the most difficult. The 12-step program motto of living for today resonates with the principles of meditating.

10. Meditating Every Day Increases Resilience

To better understand the concept of resilience, consider the Great Pyramids of Egypt. For thousands of years, they have survived intense heat and drought. They’ve been assaulted by savage sandstorms and endured countless looters and centuries of vandalization.

Yet, they stand as a testament to the resilience of Egyptian history and ingenuity. A person isn’t resilient because they’ve never experienced pain and loss. Instead, they use these hurts as a tool to build resilience and continue their zeal for life.

Benefits of meditating include learning how to be more resilient. The practice doesn’t change a painful situation, but it may help you feel differently about it. You bolster strength and courage that you never realized you had.

Will it turn your heart to rubber, and everything will bounce off it? No, but better equip your psyche to deal with life’s problems. You’ll get a better sense of the “big picture” and how this situation fits into your destiny.

Creating Sacred Space to Meditate and Reflect

Start enjoying the benefits of meditating by finding a quiet spot in your home. It can be a spare room or even a corner in your bedroom. Feel free to play soft music or light candles and incense in your sacred space.

Try to spend at least fifteen to twenty minutes a day meditating in your space. Gradually, you’ll get used to releasing invasive thoughts and focusing on the moment. You may keep a journal to help you along the way in your practice.

Final Thoughts on Science-Proven Benefits of Meditating Every Day

You needn’t devote hours of sitting to reap the benefits of meditating. Be patient and compassionate as you develop your mindfulness skills. Soon, you may be noticing a positive change in your attitude and general well-being, as well as your mental health.

10 Lower Back Pain Exercises for Instant Relief

March 4, 2022 by Chris Butler

There’s nothing quite like the sting of lower back pain. The root cause can be vast, but the most common reason people fight this discomfort is that they have poor posture and a sedentary lifestyle. Fortunately, these lower back pain exercises can give you fast relief. So if you sit in an office chair all day, it can wreak havoc on your spinal column.

Pinched nerves and twisted vertebrae can cause agony that lingers. According to the University of Miami Miller School of Medicine’s Dr. Joseph Gjolaj, poor posture causes your core muscles to be weak. However, when you strengthen this vital area, it can help to reduce or alleviate the pain in the lower back region.

So, the key is to find various core strengthening exercises that can help you reinforce that region. If you’re considering resistance training, it’s a great way to work out, but it’s not as effective at pain relief as core strengthening. What’s the difference?

Well, core strengthening helps you increase the blood flow to the affected area. You know the importance if you have issues with the sciatic nerve. When the body sends more blood to a region, it helps to promote healing, as your blood is full of white blood cells that attack inflammation.

Ten Lower Back Pain Exercises for Instant Relief

The good news is that you don’t need an expensive gym membership or fancy equipment to start the healing journey. You can start by doing some simple lower back pain exercises to help with core strengthening right at home. Here are a few to consider.

1. Supine Transversus Abdominis Bracing

The transverse abdominis muscles are stimulated by stiffening your abs and pulling your belly button inward and upwards in the direction of your spine. For instance, you must preferably brace your abs before any significant lift for safety. Before crouching, you naturally contract your abs to get ready for physical activity.

•Start by lying on your back in a comfortable place.

•You want to bend your knees slightly, but make sure you keep your feet flat on the floor.

•You want to place your fingers around the hip bone area on your stomach.

•Now, pull your navel up and in the direction of your spine. If done correctly, you should feel your abs tighten with these movements.

•Strive to hold this stance for five seconds, then take a breather and relax.

•You need to do two sets of ten to complete this task. If done correctly, you will feel a burning sensation in this region.

2. Side Plank – On Knees

You’ll feel like you’re getting a full-body workout in with just this one exercise, but it’s one of the best lower back pain exercises around. Not only will you be working your hip, back, and stomach areas, but you will also get some strengthening in your shoulder muscles.

The key is not to let your hips or shoulders sag during these movements, or it won’t be as productive.

•Lay on the ground on your side.

•Your weight should be propped up on one forearm. Keep your knees bent slightly as you ensure your elbow is aligned underneath your shoulder.

•Now you want to get those abs working. Raise your hips till you come into the traditional side plank position. Make sure your knees are on the ground.

•You want to hold the position for 20-30 seconds, then bring your body back to the original post. Now, repeat on the other side.

•You should strive to do four reps on each side for a complete set.

3. Plank with Hands on the Table

While this is a relatively easy maneuver, you must keep your back straight while tightening your abs. Also, make sure the table you use is secure as you will be putting your weight against it.

•Face the table, and place both of your hands flat on it.

•Put your weight onto the table, but make sure you keep your arms straight.

•Now, you want to walk your feet backward until you reach the plank position.

•Do this 3-5 times and hold the position for 20-30 seconds.

4. Abdominal Crunch

The classic abdominal crunch is a go-to if you need something to help with sciatic nerve pain. It’s a fundamental maneuver you can build on to improve your lower back pain exercises routine.

•Lie flat on the ground.

•Place your feet on a wall in front of you.

•You need to keep your abdominal muscles clenched and keep your knees and hips at a 90-degree angle.

•Slowly lift your head and shoulders slightly off the ground.

•Hold for three seconds.

•Go back down to the ground and repeat.

*Note that some find it easier to cross their arms over their chest when they come up to avoid straining.

5. Superman

If you have a pinched nerve, this is the exercise for you. It can help with that agonizing sciatica pain.

• Lie on the floor on your stomach.

•Get a small pillow to put under your hips to provide extra support to the back region.

•Tighten your abdominals as hard as you can.

•Now, raise your left arm off the floor. Try to hold for two to three breaths.

•Alternate arms, and now do your right one.

•Now, do the same thing with your legs.

6. Segmental Rotation

The lower trunk rotation will help activate those core muscles and sharpen them. By doing this exercise, you can learn to stretch your trunk muscles and decrease any abnormal tone in the area. It would be best if you keep your shoulders on the ground during this maneuver.

•Start by lying on the ground on your back.

•Your arms must go out to your sides and flat on the floor.

•Make sure your knees are bent slightly, and you must keep your feet flat on the ground.

•Now, turn your head to the left as you drop your knees to the right. Your head and knees go in opposite directions.

•If you’re doing this right, only one spinal segment should move at a time. So, you need to make sure you’re going slow.

•Next, you want to bring your legs back to the midline area, and as you move your legs, tighten your abdominal muscles.

•Now, switch and move your knees to the left and your head to the right.

•Strive to do ten repetitions, five on each side.

7. Quadruped

If you need lower back pain exercises, segmental rotation is a great way to help bring strength to your core.

•Start by getting on your hands and knees.

•Your hands need to be below your shoulders but in alignment with your head.

•Lift your left arm off the floor and reach ahead of you.

•Hold for two to four breaths and lower the arm back to the starting position.

•Now, do the same with your right arm.

•Switch and lift each leg and hold for two or four breaths.

•Repeat the lift with each limb for three sets.

8. Squat (Using Counter for Support)

Many folks have trouble squatting because they have nothing to support their balance. However, using the counter is an excellent way to do this and helps to strengthen your core.

•Start by facing the countertop and place your hands on it. It would be best if you keep your feet spread wide.

•Now, get into the squat position, where you bend your knees. You should be at a 90-degree angle if done correctly.

•You want to press hard on your feet and then return to the standing position.

•Repeat this maneuver by doing three sets of ten.

9. Heel Touches

This is the exercise if you’re a beginner who needs to develop a good form.

•Lie down on the ground flat on your back.

•Keep your feet flat on the ground, and you want to make sure that your heels align with the front of the knee.

•Your lower back should remain flat, and your core muscles tightened.

•Come up into the crunch position and reach the back of your heels. Tap them with your hands and come back down.

•Repeat this maneuver ten times, and you should feel your core working hard during these sets.

10. Bent Knee Fallout

The bent knee fallout is a fantastic exercise for those who like Pilate’s style workouts. It can help you in time develop your pelvic stability. Additionally, it can help you learn to move your legs without your torso following, which can help with hip pain as you age.

•Start by lying on your back.

•Keep your knees bent, and make sure your feet don’t leave the floor.

•Now it’s time to get the abs moving. You want to pick a knee and move it down to the floor.

•Then, move that knee back to the starting position.

•Now, move the other knee to the ground.

•Keep rotating back and forth between legs until you’ve done three sets for each leg with ten reps.

Final Thoughts on Lower Back Pain Exercises

Many say that movement is medicine for the body, and by doing a few lower back pain exercises, you will find it’s true. Having any bodily ache can inhibit your quality of life. Using a few of these exercises can help relieve things like pinched nerves and sciatica.

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