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

15 Reasons to Avoid Insults During an Argument

During an argument, it’s easy to let a few insults slip, especially when you feel that you are in the right. You might even feel hurt by the argument, making it easier to speak before thinking about the result of your words. Using hurtful words during a conversation goes beyond the moment you uttered them, as they cause lasting consequences.

Hurtful words stick with the insulted person, sometimes even after they say they’ve forgiven the offender. The phrases will stay in their mind, creeping in at the most unexpected time and reminding them all over again. Not only that, but the hurtful words can harm your connection in a multitude of ways.

If you’re happy in your relationship, then you likely want it to last and thrive. However, it’ll only last if you show respect and kindness to your partner, even during arguments. From name-calling to questioning their abilities, insulting people is never the way to win a heated disagreement.

Fifteen Reasons Every Couple Should Never Use Insults During an Argument

During an argument, you and your partner should discuss ways to solve the problem together and strengthen your bond. Insulting one another will only put up a barrier and divide the two of you, potentially ruining everything you’ve built together. Remember these reasons why you should never insult your partner during an argument so that you can have a healthy relationship.
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1. It Negates the Good Times

When you use insults during an argument, it negates the good times you’ve had in your relationship. The good memories will become tainted with the hurtful words, disrupting the bond the two of you share. You don’t want one moment of anger in the present to ruin all of the memories and good times you share.

Before you say something that you don’t mean, remember this reason to avoid using hurtful words. Try to keep the argument productive rather than saying things that can negatively change everything.

2. Some Insults Can’t Be Forgiven

While your partner might forgive some of your hurtful words, that may not always be the case. At some point, you’ll say something that your partner can’t ignore, or they’ll want to move on from the situation. You can’t always expect forgiveness after you’ve hurt someone.

If you want to stay in your relationship, you’ll want to avoid using any insulting words. Likewise, if your partner spews insults toward you, there might come a time when you can’t forgive them. It’s not unreasonable to end a relationship because of emotional abuse.

3. Insults May Invalidate Feelings

Insulting words can invalidate feelings and make you or your partner feel like the other doesn’t understand. Even if you don’t understand the way your partner feels, insulting them is never the way to go. Instead, try validating feelings within your relationship.

4. It’s an Act of Emotional Violence

Anytime you say something to hurt someone, it is considered an act of emotional violence. Likewise, saying demeaning things is emotional abuse, too. When you use insulting words, it’s a destructive way of belittling someone.

As a form of emotional violence, negative words can ruin the connection you’ve developed with your partner. Plus, it’ll be harder to reconnect after the argument if someone uses hurtful phrases.

5. Insults Don’t Add Anything Good or Helpful

It’s okay if you occasionally point out flaws as a way to grow together, but insulting one other is different. Criticizing or insulting your partner every time they do something can drastically hinder your relationship.

Insulting words don’t add anything good or helpful to your life or relationship. These words tend to make things worse instead. Remind yourself that any overly critical statements should be off-limits because they don’t help.

6. Insults Are Condescending

Using personal attacks to win an argument typically doesn’t work, and it’s condescending behavior. It makes it seem like you think your thoughts are better than your partner’s opinion and ideas. Plus, it implies that you don’t believe in your partner or support the things they do.

7. It Destroys Self-Esteem and Confidence

Insulting people can quickly destroy their self-esteem and confidence, even if you apologize later. Apologizing doesn’t undo the initial comment back, and it’ll stay in your partner’s mind far longer than you realize. The destructive effects are especially prevalent as a result of body-shaming.
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8. It Causes a Lack of Support

It’s hard to support one another when you or your partner throws around hurtful words. While a healthy relationship involves people who can stand alone, they shouldn’t feel a complete lack of support. It’s heartbreaking when someone feels unsupported by a partner, so avoiding negative words is essential.

Emotional abuse is not only hurtful, but they also make people shut down. If you insult your partner, they might not come to you the next time they need something. They’ll turn to other people that they experience a sense of support from.

9. It Causes Defensiveness

Insulting one another is one of the worst ways to handle an argument in your relationship. When someone feels offended, it can cause defensive behavior. The insulted partner will become defensive and not want to talk about the situation anymore.

Another issue with saying hurtful things is that it can change the entire argument. Before you know it, you and your partner will be arguing about the insult instead.

10. It Creates a Lack of Trust

Your partner wants to feel like they can trust you, and the same is likely true for you. You want your partner to trust you, but they can’t if you continually insult them. They won’t feel like you’re a safe space for them, and they won’t trust you when things get complicated.

11. It Causes the Other Partner to Feel Uncared For

When you insult your partner, it causes quite a few problems that cause them to feel like you don’t care. Likewise, if your partner says insulting things to you, then you’ll start to feel like they don’t care. Both partners in the relationship should feel cared about and like they matter.

A healthy relationship requires you to care about your partner, so focus on love instead. Don’t hurt the person you’re supposed to care about when you could easily choose kindness.

12. It Causes Insecurity in the Relationship

Saying hurtful things can cause insecurity in your relationship. No one should feel like their relationship could end at any moment, but insulting one another contributes to that feeling. When you feel like your partner doesn’t value you or enjoy your company, you’re sure to feel insecure.

Healthy relationships involve feeling like your relationship is safe, even when things get tricky. Don’t cause doubt in your partner’s mind, and make it clear that you don’t want them to cause it for you, either. Harmful words are highly inappropriate behavior, no matter what the situation is.

13. Insults Show a Lack of Respect

Even when your partner gets under your skin, you should still show respect for them. Throwing around hurtful words or belittling them is not the way to do it. Anytime you say something nasty to your partner, it shows that you don’t respect them how you should.

Even if you disagree with your partner, you still must consider their feelings. Focus on having a conversation without saying mean things that you can’t take back later. Avoid inappropriate behavior and name-calling so that your partner knows you respect them.

14. It is Inconsiderate

It’s easy to say the first thoughts that come to your mind during an argument, but try to avoid them. When you say these things, you tend to regret them later, and they are inconsiderate comments.

Spewing insults will cause problems with intimacy, comfort, and closeness. Consider the way that your partner will feel about something before you say it instead.

15. It Destroys the Other Person’s Sense of Self-Worth

Any insult can destroy someone’s sense of self-worth. Hurtful words tend to make people feel like they aren’t good enough or they can’t do a good job. These words also imply that you think badly of your partner, causing them to view themselves the same way.
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Final Thoughts on Reasons Every Couple Should Never Use Insults During an Argument

If you want a healthy relationship, remember these reasons couples should never use hurtful words during an argument. Avoid using hurtful words towards your partner, and set boundaries so that they’ll know that you expect the same in return.

If your partner ever insults you, make it clear that you are not okay with it. Your partner might not realize how harmful their words are or how negatively it affects you. Make sure your relationship stays on the right path by avoiding hurtful words in all instances.

Hurtful words are never okay in a healthy relationship, so remember that going forward to avoid the consequences. Respect yourself and your partner by establishing healthy boundaries in your relationship. Don’t use insults during an argument so that you both feel happy and secure.

13 Ways to Grow Healthy Emotional Bonds in a Relationship

When you begin a new relationship, you must start on the right path. Developing healthy emotional bonds with your new partner can make all the difference in your relationship. With a healthy bond, you’ll feel happy, safe, and secure in your romantic endeavor.

Knowing how to connect with your new partner can help you develop strong emotional bonds. You’ll both feel more comfortable with one another, allowing your relationship to thrive. While there isn’t a definite way to ensure a healthy relationship, these tips can help you.

Using these tips gives you a greater chance of developing the relationship of your dreams. You don’t have to try all of the methods simultaneously, but implement a few as you go along. Every relationship is different, and some will work better than others for your situation.

How to Grow Healthy Emotional Bonds with a New Partner

Relationships can end for many reasons, and failing to develop emotional bonds is a common cause. Research shows that using some of the tips included here can help improve your relationships right from the start. Once you implement these methods, you can develop a meaningful, happy, and healthy relationship.

emotional bonds1. Let Emotional Bonds Occur Naturally

Forcing a connection with your new partner can result in a disaster. You can’t make someone love you unless you allow the relationship to move forward naturally.

If you rush things, it brings a sense of superficiality to your relationship rather than a healthy bond. When you let the relationship flow naturally, you improve the strength of your bond.

One example of forcing the relationship is when someone agrees with everything their partner says. It’s okay if you don’t like all of the same things and to have a differing opinion. While it might seem harmless to fib about these things, it doesn’t allow you to develop a healthy relationship.

2. Show Empathy Without Judgment

Sometimes people show empathy and are a little judgmental about it. They feel for others in problematic situations, but they also judge how they got where they are. Avoid being this way when you want to grow healthy bonds with a new partner.

Your partner will want to feel like your relationship is free of judgment. Plus, they want to know that you accept them for who they are. When you’ve gotten to this point in your relationship, your bond is sure to deepen.

3. Do Something Adventurous Together to Form Emotional Bonds

When you do something exciting, your body produces chemicals that promote attraction and passion. If you do something adventurous with your new partner, you will both experience a chemical increase. It will improve the strength of your new partnership, improving the bond.

4. Make Your Partner Feel Comfortable

When you’re getting to know a new partner and want a deeper bond, making them feel comfortable is essential. Studies show that talking about intimate memories makes people feel connected, and it promotes healthy relationships. However, getting your new partner to share details of their past will only happen if you make them feel comfortable.

For starters, ask deep questions without making it seem weird. If you ask these questions like it’s normal, your partner will feel typical to answer. Then, listen without interrupting or judging, only acknowledging that you understand them.

Once your partner finishes talking, share a story that has similar details or results. The more often you do this, the more comfortable your partner will become with you.

5. Give Them a Chance to Talk and Avoid Trying to Fix Their Emotions

When you get your partner opening up, don’t interrupt. Let them keep talking until they’ve stopped, and avoid talking about yourself at that moment. Plus, avoid trying to fix them by offering solutions unless they ask. If your new partner thinks you want to fix them, it might create a barrier.

If your partner talks about their fears, avoid giving facts or telling them to be rational. When someone talks about emotions, they don’t want to be fixed. Instead, they want to feel like you accept their fear whether you understand it or not.

6. Believe That Deep Emotional Bonds Stem From Meaningful Conversations

If you want to have meaningful conversations and relationships, you must believe they are normal. Many people think that these things are a rarity, which makes it harder for them to find. Believe that growing healthy emotional bonds through deep conversations is normal, and you’ll see the benefits in your relationship.

The only way to form strong bonds is by getting to know one another deeper. You can’t do that if you don’t believe in the idea.

emotional bonds7. Use Humor

Humor seems to make everything better, and it’s valid for growing healthy emotional bonds, too. While deep conversations are essential, having fun and laughing together is also essential. If you don’t have any moments of laughter, the relationship can begin to feel too invasive and suffocating.

However, if you use humor, it’ll keep things fun and exciting. Laughing with someone is a powerful way to connect because it releases oxytocin and shows that you share similar traits.

8. Plan a Perfect Day for the Two of You

Planning a nice date is excellent, but planning a perfect day for you is even better. When you spend extended amounts of time together and go to different places, it strengthens the experience. It’ll help you bond on a much deeper level while allowing you to create memories together.

Doing fun activities together will also increase your oxytocin levels, promoting healthy bonding. The only stipulation is that the fun activities must involve interacting with one another. You can’t simply attend the same event and expect the bond to deepen if you didn’t talk.

9. Always Communicate to Foster Strong Emotional Bonds

You can’t expect to develop a positive relationship if you don’t communicate with your new partner. Open communication is essential when it comes to building relationships, even when someone is upset. Communication helps solve problems and overcome conflict.

If you hold things back and don’t communicate, you’ll never form the healthy bond you want. It’ll create a barrier between the two of you that can be hard to overcome without learning to communicate.

When you don’t agree on something, you both must voice your opposing views. Then, you can work together to negotiate and overcome the issue. It shows that you’re willing to work on things and value your partner’s opinion.

10. Spend Some Time Alone

This tip might seem the opposite of what you should do to form a bond, but it is essential. Even when you are in a relationship, it’s crucial to spend time alone, too. Spending too much time together can make you or your partner feel trapped, interfering with the emotional bond.

When you don’t spend time with other people or never do things alone, it hinders your ability to grow and explore. Plus, you won’t have a chance to miss each other if you don’t spend time apart.

11. Give Your Partner Attention

As you start to get comfortable in your new relationship, you might not show your partner as much attention as you did before. However, if you want to continue growing a healthy bond, you’ll want to make an effort to continue.

One of the biggest causes of a breakup is when the partners don’t show enough attention. However, making an effort to show appreciation is one of the best ways to improve relationship satisfaction. Some people even report feeling satisfied when their partner shows appreciation of their bodies, too.

12. Learn Their Nonverbal Cues

One of the best ways to develop a healthy bond is to learn your partner’s nonverbal cues. People communicate without speaking, so pay attention to eye contact, tone of voice, posture, and gestures. Learning these nonverbal cues can help you recognize what your partner feels, helping to strengthen your bond.

13. Pay Attention to the Things That Are Important to Your Partner

Your partner will want you to know the things that are important to them. Recognizing the important things can make all the difference in growing healthy emotional bonds. Your partner should also remember the things that are important to you.

emotional bondsFinal Thoughts on Ways to Grow Healthy Emotional Bonds with a New Partner

Starting a new romantic relationship is exciting, but it can be nerve-wreaking, as well. As you work to develop healthy emotional bonds with your new partner, keep these tips in mind. When you get to know someone and pay attention to them, you’ll have more luck in the relationship.

The best way to remember these tips is to remind yourself to be the kind of partner you would want to have. If you think with this type of mindset, you’re sure to do right by your partner. Please make an effort to know your new partner and let them get to know the real you.

Talk about essential things, and don’t be afraid of deep conversation. Find things to laugh about, and plan for exciting adventures sometimes. As you work to grow a positive relationship with a new partner, these tips are sure to help.

15 Affirming Phrases to Ignite Your Passion for Life

If you no longer feel passion for life, experience low energy, or become indecisive, then these affirming phrases are for you. These positive thinking mantras will help you reignite your passion for life, leaving you feeling happy and fulfilled.

Passion gives us the dedication and determination to push toward success. It also gives you happiness and fulfillment as you work toward your goals. With passion, you can reach your highest potential and do everything you ever dreamed of.

Passion also helps you overcome obstacles and setbacks because you know that you have what it takes. It also builds your confidence, promotes growth, and gives you the dedication it takes to succeed. Use these affirming phrases to reignite your passion for life and live the life of your dreams.

Fifteen Affirming Phrases to Reignite Your Passion for Life

Remember that passion lies within you, so let these daily affirmations help bring it out of you. You’ll find everything you need if you practice mindfulness and focus on positive thinking.

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1. I listen to the universe for guidance toward my passions.

The universe often aligns in the perfect way for you to follow your passions. If you look to the universe for guidance, you’re sure to reignite your zest for life. There’s always an option in life, but you must be open to seeing which one is right for you.

2. I am discovering more about my passions each day.

If you want to reignite your passion for life, you must switch things up once in a while. There’s always something new you could learn, helping fuel your drive and ambition. Then, you’ll be excited to test yourself on your new knowledge.

Use this affirmation to encourage yourself to discover something new each day. The more you learn, the more passion you’ll experience.

3. I release any negativity that stands in the way of my passion.

If you experience self-doubt or other negative thoughts, use this affirmation each morning. It’ll help you release the negativity so that you can reignite passion in your life.

When you don’t feel passionate about something anymore, there’s an underlying reason behind it. If you can figure out the issue and release the negativity surrounding it, you’ll regain passion.

4. I am working to make my dreams a reality.

This affirmation will help you remember what you are working towards. If you can visualize your dreams, you’ll immediately feel more passionate about life. Repeat this affirmation to encourage yourself to keep taking the necessary steps.

Don’t stop repeating the affirmation once you’ve taken the first step toward your dreams, either. Continue saying it each time you take a new step or encounter another challenge.  It’ll help you along your journey, reminding you of what you’re working so hard for.

5. I am grateful that I have the potential to become successful.

You have what it takes to make things happen, so use this affirmation as a reminder. When you express gratitude, it boosts your happiness and excitement for life. Plus, reminding yourself that you have the potential to be successful, you’ll want to get started on making it happen.

Use this affirmation each morning as you get ready for the day as an encouragement to use your potential. It’ll help guide you through the day, doing things that have meaning to you and your life.

6. I think positively about myself, and it ignites passion within.

With positive self-thoughts, you’ll always experience passion within. Your words and thoughts should be encouraging, hopeful, and uplifting. By using this affirmation, you’ll have more positive thoughts throughout your day.

You might have to use the affirmation a few times throughout the day, at first. However, after a while, you’ll naturally keep the positive thoughts going all day.

7. I am doing things that generate passion for me.

Your words and actions play a direct role in your passion for life. If you do and say things that don’t align with your zeal, you’ll feel down about life. However, if you ensure that your words and actions align with positivity, you’ll quickly experience passion again.

Many people don’t want to admit it, but the way you feel about life results from your actions. Make conscious decisions to do things that generate passion rather than bring negative feelings.

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8. I wake up each day with a whole new passion for life.

This affirmation will help you feel passionate right from the start of your day. Each day is a chance to do something great, so you should feel excited and ready for it to begin. This positive phrase will help you face life without fear because you know it’s a new opportunity.

9. I am choosing the best options for my life and following the plan.

You can’t predict the future, but you can make the best decisions for your life. Making a choice and following a plan is one of the best ways to reignite your passion for life.

Without a plan, you might feel lost and like you don’t know what to do last. On the other hand, a plan guides you so that you always know what to do next.

Remember that plans aren’t perfect, so you might have to veer from the path sometimes. Stick to the overall strategy, though, and you’re sure to continue feeling passionate.

10. I know my value in this world, and I work passionately toward my objectives.

When you lose your sense of value in the world, it causes you to lose passion for life, too. Using this affirmation can help you remember your value and how important you are to the world. You’re a part of something greater, and you must recognize it.

As you remember your value with this affirmation, you’ll also encourage yourself to work passionately. Set goals for yourself to have something specific in mind when you repeat this positive phrase.

11. I allow the universe to give me all the passion I need to move forward.

The universe holds everything that you need to reignite your passion for life. Look at the world around you and see all of the beauty and inspiration in it. When all else fails, look to nature to reignite your passion because there is no better way.

You don’t have to wait for passion and inspiration to come to you. Go out into the world and find whatever it is that helps you feel passionate. This affirmation will serve as a reminder that the universe will guide you if you let it.

12. I radiate positive energy, motivation, and passion.

Using this affirmation will help you start radiating these positive qualities. If you’re releasing them, then they’re working in your life, too. Telling yourself that you already radiate positive energy, motivation, and passion is a powerful way to make it happen.

Plus, as you radiate these things to others, the people around you become more passionate, too. When the people in your life are passionate about life, it’s easier for you to keep that mindset, too. Use this positive phrase during your morning routine, and you’re sure to feel more passionate as you start your day.

13. I am passionate and full of inspiration for life.

This affirmation will help you experience a sense of passion about life again. Repeat the positive phrase in the mirror as you start your day to transform your mindset. With passion and inspiration, anything is possible for you.

14. I am focused on making every moment of my life meaningful and fulfilling.

Using this affirming phrase will help you bring meaning and passion to your life. When you focus on the present, you’re sure to feel excited about life.

With this mantra in mind, you won’t want to waste a second of your day. It helps give you the motivation and dedication you need to fulfill all of your dreams.

15. I am getting closer to success each day.

Sometimes you lose passion when it feels like you aren’t making any progress toward your goals. There will be times in life when things slow down and stay the same for a while. Even on these seemingly mundane days, you are getting closer to where you want to be in life.

When you feel dispassionate because you don’t see any progress, use this affirmation. It’ll remind you that each step you take, no matter how small, is one step in the right direction.

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Final Thoughts on Taking Steps to Reignite Your Passion for Life

When you feel unmotivated and tired at the thought of chasing your dreams, you need a way to reignite your passion. These affirming phrases are the perfect way to bring some positivity and inspiration to your mindset. Then, you can work toward your goals without it feeling like a chore.

Everyone needs some encouragement sometimes, and remembering these affirming phrases will help. Recall them anytime you need a little motivation in your life. The daily affirmations quickly help you change your mindset, allowing you to focus on the next best move.

When you are excited about your goals and moving forward, you’ll always feel passionate. Use these affirming phrases to help yourself get there.

Researchers Reveal Why A 4-Day Work Week Is Better for People

Ever since you started your first full-time job, working five days a week became a habit. Perhaps your present job requires six or even seven days. How would you benefit from reducing to a four-day workweek?

If you feel overworked today, imagine how it was for working people of the past. Before World War II, labor laws and safety standards were almost non-existent. The Industrial Revolution enriched many of the infamous titans of business but did little for the average worker.

In those days, the workweek was perpetual with a slave labor mentality. The factories, mines, and other industries often had as many children workers as adults. The environment of these places was usually harsh and dangerous, and countless workers lost their lives.

Until 1938, Congress enacted the Fair Labor Standards Act, says an article published by the US Department of Labor. Not only did these laws end the immoral practice of child labor, but they also set the first labor and safety standards.

According to an article published by Business Insider, it wasn’t until Congress amended the Act in 1940 that a 40-hour workweek became law. Most businesses and industries divide it into 8 hours a day, five days a week. Hours beyond the standard were considered overtime and paid accordingly.

Most people receive either an hour or half-hour lunch, and these days you must work over and above that standard eight hours to account for these breaks. Many people end up working more than a 40-hour workweek, but it’s unpaid considering the break times. Don’t forget the commute time back and forth, which can add another couple of hours to your day.

Why is a 4-Day Workweek Better?

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When’s the last time you whistled while you worked? If you’re like most people, your work week starts on the dreaded Monday. By Wednesday, you’re pushing for Friday and anticipating the weekend.

However, if you work retail or some other jobs that are open seven days a week, it becomes and never-ending cycle of work and rest, and you only get a day off here or there. Even if you love what you do, you may feel overwhelmed and exhausted by the fifth day. Not only do you have a job, but you must also balance time with family and other responsibilities.

What if you could complete your job week in four days and have three days for you? No wonder the possibility of working a four-day week can make employees happier. With the three extra days, you may feel more committed to your job and have less sick time. Plus, you’ll have more quality time with family and friends, and it can boost your positivity.

Many nurses and medical professionals opt to take a shift that requires three, ten-hour days, overworking that extra fourth day. An article published by BBC News mentions a two-year Swedish study on working shorter hours. The study found that the control group had fewer sick days and a better perception of their well-being.

When they increased the hours, workers reported being more exhausted and less motivated. Is it possible that shortening the workweek is the key to less burnout in this country?

1. Higher Productivity and Profits

Some employers may object to a four-day workweek because productivity may take a nosedive. They might assume that giving employees three days off could result in complacency and slacking. However, studies abroad have demonstrated the opposite effect.

According to an article published by NPR, Iceland studies had suggested that employees increased their productivity when their working week decreased. At least 86 percent of the Icelandic workforce now works four days a week with measurable success.

In addition to an increase in productivity, working shorter hours has the potential for increased profits. An article published by The Guardian highlights a study conducted by an IT company in California. The company found that even with shorter hours, their earnings not only weren’t hurt but were increased, as employees can get more done when they’re not worn out and exhausted.

2. Creating a More Equal Workforce

Not all parents want to work and leave their children with sitters or daycare, especially those with infants. Social norms in the past dictated that women stay home and care for the children and home. Men went to work and provided for the family.

However, so many men were deployed overseas during WWII that it left a formidable vacuum in the workforce at home. Women began to take the industrial jobs that the soldiers vacated. It was a turning point in traditional gender roles for women that never changed.

Today, women still are a strong force in the workforce while still being partners and mothers. Many men are stay-at-home fathers and husbands while their partners work. According to a poll conducted by the Pew Research Center, at least one in five parents in America stays at home.

While the percentage of stay-at-home dads continues to rise, more women are still at home than men. The poll shows at least 27 percent of stay-at-home parents were men while only 16 percent were women. The difference between these percentages demonstrates the ongoing inequality for women in the workforce.

Can reducing the working week to four days address this equality issue? It shows potential, states an article published by World Economic Forum in the UK. Women in the workforce often earn less than their male counterparts because they can’t work as many hours due to childcare.

The article’s premise is that if everyone only had to work four days a week, they would have more time for family responsibilities. It would help put women on an equal footing with men and qualify for the positions and pay they deserve.
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3. More Leisure Time

How long have you put off that dream family vacation because of your work schedule? Do you often feel so exhausted after working five days straight that you can’t enjoy the weekend? Maybe a four-day workweek can help.

Having three days off means that you could spend more quality time with your family. You needn’t worry about less money because you’d be making the same wage. There would also be more time for you and your spouse to reconnect on a romantic three-day getaway.

What about all those hobbies and skills you’ve wanted to learn but never had time for? Working four days instead of five could provide more opportunities to cultivate your creativity. Plus, you could learn new skills that would benefit your career with a pay raise or a promotion.

4. Benefits to Your Mental Health

Working five days a week is a stress on your mind as well as your body. When you spend more hours at work than at home, it’s natural to feel mentally drained and stressed out. Chronic stress can be detrimental to your physical and mental health.

It’s not uncommon for people who work full-time to have poor sleep issues, especially doing shift work. If you’re sleep-deprived, you may be in a constant brain fog while struggling with anxiety and depression.

Another article published by the World Economic Forum discusses the mental health benefits of a shorter working week. The article cites three different studies showing that people who worked fewer hours are often reported to be happier. They also said that they had less stress, anxiety, and depression.

One of the reasons this extra time benefits your mental health could be an increase in solitude. After working all week with coworkers and the public, you must play catchup with family time. It leaves you precious little alone time to relax and revitalize your mind and spirit.

Decreasing your job to four days a week could address this crucial mental necessity. Your mind can relax with meditation and visualization. Plus, you would have more time to journal and rejuvenate your relationship with the Divine.

5. Possible Health and Fitness Benefits

Most cafeterias and kitchens at work are lined with vending machines for quick snacks on the go. Unfortunately, most products in these machines are highly processed and junk food. Since you’re often eating in a hurry or on the road, you usually don’t have time to chew and digest your food properly.

Vending machines and drive-throughs are often your first choice during the busy working week. Unfortunately, these foods are often filled with empty calories that can cause obesity and other serious health risks. If you had fewer workdays, you might have more time to plan and pack healthy lunches and snacks.
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Final Thoughts on a Four Day Work Week

Working a shorter number of days each week could be the answer to many stressed-out individuals. Research shows that other countries that have tried a shorter week have had great results with it. People of the Netherlands work an average of 29 hours, and according to The Tech Republic, they have one of the highest ratings of happy employees.

Would you prefer to work longer days and have a shorter workweek, or do you like the current setup in this country? It’s food for thought, as things can drastically change with the stress levels and mental illness from people being overworked. Plus, your mindfulness will increase when you have time to spend with family and friends without the exhaustion from working too much.

7 Reasons Why Collaborative Learning Works Best for Shy Children

Collaborative learning requires that children work together on group activities. It’s a fun way for them to learn and interact with others, and it’s beneficial for shy children. This type of learning plays a significant role in children’s communication and social skills.

Collaboration allows students to show their knowledge and produce assignments with others. This method is one of the most popular learning styles as it emphasizes teamwork and insightful collaboration. Children learn from one another and develop social skills along the way.

Learning groups should be small enough for everyone to participate in the same task. While there are many approaches to this learning method, peer collaboration is always the focus. Shy children might not look forward to this type of learning, but it’ll offer benefits they can’t get anywhere else.

You’ll want to ensure the shy children are comfortable and feel safe to share their knowledge. The more often they do this type of work, the better the benefits will help them. As they become more comfortable, you’ll see them flourish because it allows them to open up. To further enhance these experiences, incorporating complementary resources can significantly reinforce learning outcomes.

One such resource is highly useful free printable worksheets, which provide an excellent way to supplement collaborative learning. Beginner reading printables, in particular, are perfect for helping children build foundational literacy skills while working in groups or independently. These worksheets often feature fun and interactive activities, such as matching games, fill-in-the-blanks, and simple reading comprehension exercises.

By integrating these into group sessions, children can practice teamwork while reinforcing essential skills in an engaging way. Moreover, they offer shy students a low-pressure opportunity to participate and share their progress, further boosting their confidence and enthusiasm for learning.

What Is Collaborative Learning?

Collaborative learning differs from regular group activities because students become an expert on all topics. With the old-style group projects, students focused only on their work section, rarely learning about their peer’s portion. Collaboration requires that students work together on all parts, creating a unified project that everyone understands.

It encourages students to think in-depth and come up with more elaborate projects than they would have alone. This type of learning shows students that working with others and communicating for the greater good can produce better results. It also teaches the importance of active participation and different learning styles, including visual, auditory, and kinesthetic.

collaborative learning

Seven Reasons Why Collaborative Learning Works Best for Shy Children

Collaborative learning takes advantage of differences within the group, using their combined talents to explore the topic together. The children share insights, observations, questions, feedback, and other information throughout the assignment. With this, students learn from one another while developing experience and understanding.

1. Collaborative Learning Encourages Social Interaction

Shy children struggle with social interaction, but collaborating with their peers can help them. During the collaboration, they must work as a team with people of varying personality types. When shy children work with others, they learn to confidently share ideas and practice active listening, empathy, and respect.

As shy children develop strong social skills, it can help them establish and maintain relationships. The children will create new friendships with unexpected people and strengthen existing relationships. Collaboration can bring people together who may not have developed a relationship otherwise.

Additionally, this type of learning encourages shy children to engage with their peers. It helps them take on a more active role as they become interested in the group tasks. The children also learn to understand and accept different perspectives, further allowing them to connect with others.

Additionally, collaboration creates trust, helping children feel more comfortable opening up to their peers. As the children must rely on one another for success, they learn to trust each other, increasing morale.

2. Offers a Sense of Autonomy

Autonomy means that a child can act on their values, interests, and learning processes. When shy children are offered freedom in their day, they tend to thrive. It helps them learn, improves their self-esteem, and helps them understand diverse perspectives.

When children have a sense of autonomy, it helps them develop skills and take on a new mindset. They learn how to reason, appreciate different viewpoints, and debate. Autonomy promotes a sense of self-worth, self-respect, and self-knowledge.

Children need opportunities to be autonomous so that they can learn about themselves and the world around them. Shy children won’t always take the opportunities when they arise, so encouraging collaboration is the perfect way to do it. It allows them to consider alternatives and adapt their mindset to promote positive interaction.

3. Promotes Diversity

Appreciating diversity is essential in the world today. Collaborative learning allows children to interact and work with people from different backgrounds and beliefs systems. Shy children can use collaboration to learn respect and value new ideas and perspectives from others related to their culture or upbringing.

Collaboration encourages children to focus on open-mindedness and acceptance of others. Not only does promoting diversity help children right now, but it sticks with them throughout their life. They will go on to become adults who understand and respect all people.

The sooner children learn about diversity and accepting others, the better off they’ll be. As they interact with others, they can form meaningful friendships and relationships with people they can learn from.

Children will begin to understand that diversity is ideal in group settings because it allows for many different perspectives. Plus, they’ll feel more comfortable asking questions when they are used to variety in their life.

collaborative learning

4. Encourages Enthusiasm

Shy children don’t always show enthusiasm. They tend to hide their feelings and absorb things from a distance. With collaborative learning, they’ll be more enthusiastic about the task at hand, promoting understanding and retention.

When children work together on the same task, it helps get everyone more involved. Even shy children will find themselves enjoying the experience of working with their peers. They’ll begin to show their excitement a little more as they see their group members doing the same.

Emotions are triggered by memorable events, so shy children are more likely to show enthusiasm when collaborating. Collaboration opportunities tend to be unique, and they promote positivity and excitement.

Children won’t only remember the activity and collaboration, either. They will also remember the information that went along with the memory. Since the information goes into their long-term memory, they’ll have a deeper understanding.

As children have fun learning together and teaching one another, they’ll enjoy the experience more. Children don’t always learn by reading, listening, or working alone, so it’s best to make it fun for them. Collaboration allows the opportunity for laughter, excitement, and fun.

5. Collaborative Learning Improves Oral Communication Skills

Shy children struggle with oral communication, so they often stay silent in the presence of others. However, through collaboration, they work on improving their communication skills and becoming comfortable speaking to others. They learn to share their ideas, explain concepts, and offer feedback to their peers.

The more often shy children practice communication with others, the better they become. Collaboration helps improve the child’s confidence, increases their attention, and promotes motivation. It also increases the child’s response levels when around other children.

6. Collaborative Learning Shows That Everyone Makes Mistakes and Teaches Them How to Work Through It Together

Shy children sometimes hold back because they are afraid of making a mistake. When they work with a group, they can see that other people make mistakes, too, and that it is okay. The collaboration will help them learn and practice working through challenging tasks.

The child will share their ideas and hear the views of others, formulating a plan that can overcome mistakes. As they think creatively to solve a problem, they’ll gain confidence and feel support from their peers.

Shy kids don’t always recognize that everyone struggles sometimes and that failure is essential to learning. By allowing them to work with others, they’ll see that working through failures makes them more intelligent. They’ll understand that working with others can help them grow further as they overcome a problem.

7. Improves Confidence and Allows the Child to Express Themselves

Collaboration with peers is a sure way to improve a child’s confidence. Shy children need all the help they can get regarding self-esteem and putting themselves out there. As the group uses teamwork to work together toward a common goal and supports one another, their confidence levels soar.

The children realize that they aren’t alone, and they have a support system in their peers, helping them feel better overall. The group members will encourage one another to share thoughts and discuss the assigned topic or assignment. As the child realizes they are a valuable asset to the group, they’ll feel confident enough to express themselves.

Once the child feels comfortable and confident in their collaboration group, it’ll inspire creativity. The child will take in the different views and ideas and come up with creative solutions. One suggestion in the group can inspire new ideas, and the shy children will feel confident enough to share theirs.

collaborative learning

Final Thoughts on Reasons Why Collaborative Learning Works Best for Shy Children

Shy children have a hard time opening up to others, but collaborative learning can help. This type of learning will help build the child’s confidence and sense of self-worth. Plus, it’ll help them remember the information they learned and recall it later.

Collaborative learning promotes social interaction, oral communication, and many other beneficial things. If you know a shy child, consider putting them into a collaboration setting so that they can grow and develop. Before you know it, they’ll come out of their shell and contribute to discussions and solutions.

11 Ways to Clear Emotional Baggage Out of Your Life

Everyone carries a certain amount of emotional baggage. But if the stuff you’re carrying interferes with your life weighing you down, it’s probably time to clear the emotional baggage out of your life.

What is emotional baggage?

Emotional baggage is any negative, unprocessed emotions from your past experiences. These could be things you think about a lot, such as past trauma, bad experiences, or things that created a lot of stress. Mulling over these things can interfere with your life.

Why is emotional baggage harmful?

If you’re stuck in old emotional stress or trauma, it hinders your ability to live a happy, healthy life. It can lead you to negative coping behavior and suppression of your emotions. Emotional baggage increases your risk of emotional distress. You may lack the ability to mentally or emotionally cope and recover from a crisis. All these things add up over time. You may develop physical problems because of the stress on your mind and body.

emotional baggage

  • Migraines
  • Neck and back pain
  • High blood pressure
  • Heart disease
  • Ulcers
  • Chronic pain
  • Autoimmune disease
  • Thyroid problems

What is emotional intelligence?

Healthy emotional intelligence is being able to understand and manage your emotions. Being emotionally intelligent means you can

  • Deal with tough conversations without losing control
  • Resolve conflicts
  • Manage your emotions when you are experiencing stress
  • Encourage others
  • Manage your emotions when you’re feeling overwhelmed
  • Be a safe person for others to talk to
  • Grow in your relationships with the people you love and care about

11 Ways to Clear Emotional Baggage Out of Your Life

Here are eleven things you can do to let go of negative feelings.

1 – Shift your thinking

If you struggle with things like regret because of your past, it may be time to shift your thinking. Perhaps you regret some decisions you made or things you did in the past. Many people deal with these normal feelings, but your regrets shouldn’t paralyze you emotionally. If there are things you can do to ease your regret, such as asking someone for forgiveness for something you did to them or making restitution for past hurt, then try to do this. Otherwise, it may be time for you to let go of these haunting regrets and move on. As you move forward, allow the past to be a tutor for making better decisions in the future.

2 – Confront your emotional baggage

Guilt can motivate you to make things right with someone else. For instance, if you got angry at someone and say unkind things, it’s important to apologize to that person. But if, after apologizing, you still feel guilty, it’s time to give yourself a good talking to. You confront yourself by telling yourself what’s true about you and the situation. It may tempt you to go back in time and start a long list of your offenses from then until now. This isn’t helpful or healthy. No one can bear the weight of thinking about everything they’ve done wrong. All you can do is apologize for things you’re aware of and then move on.

3 – Live in the present

Don’t allow your past to hold you captive. Living in the present means you aren’t delving into your past, rehearsing all the bad things that happened to you, or having negative thoughts about everything you’ve done wrong. The negative things are gone. They can’t affect you anymore and you can move on. Living in the present means focusing on what is happening here and now. You can interact with the present, make good choices, and feel happy about today. Be devoted to living in the present.

4 – Surround yourself with supportive people

If you struggle with fear, be sure to surround yourself with people who know what you’re going through. Trusted friends and family members can be instrumental in helping you clear emotional baggage out of your life. They understand you like no one else does. They can ask you good questions, comfort and encourage you in ways that no one else can. Good questions to have your support group ask you when you’re struggling with fear.

  • What are you really afraid of?
  • What is the worst thing you fear?
  • When was the last time you felt this fear?
  • Do you believe this fear is the truth?
  • How can you fight this fear?
  • How can those around you help you fight this fear?

5 – Journaling can release emotional baggage

Journaling is a great way to let go of your feelings. Journaling can decrease your mental distress and lower your feelings of anxiety. It’s a safe place to express your inner thoughts and helps you understand better how you feel. Writing helps you open up better than verbal communication. Try to write daily entries into your journal. Some people like to make little drawings or diagrams. Whatever you want to write or draw in your journal is for you. It’s to help you let go of negativity and your emotional baggage.
emotional baggage

6 – Acceptance

Instead of dwelling on past injustices and wrongs, you can learn to accept these things as part of your past. They may have been wrong and hurtful, but don’t allow them to control you anymore. Accepting doesn’t mean you condone them, but that you are free from their tyranny over your life. Letting go of your emotional baggage means finding healing from acceptance. Learn how to accept what was and move on into your present-day life and experiences.

7 – Own your emotional baggage

Part of being emotionally intelligent is admitting your contributions to a past situation. If you’ve had a nasty breakup, good chance you said and did things you shouldn’t have. If you want to move on from the emotional baggage of this situation, you need to admit your own stuff-the things you said and did or didn’t do that contributed to this painful experience. Doing this helps you understand yourself better and feel more in control. Self-awareness may feel scary, but it’s one of the best ways to clear the emotional baggage out of your life.

8 – Learn a lesson

If you’re feeling weighed down by your emotional baggage, it may be helpful to step back and try to discern what lesson you can learn because of this situation. Looking for a lesson that can help you today. A lesson you could learn from these past situations could include

  • Move slowly into a relationship
  • Set boundaries
  • Learn how to say no
  • Don’t please people
  • Live for today

There may be other lessons you need to learn, so take some time and consider what you’ve learned. It can help you clear away today’s negative thoughts and emotional baggage you’re carrying.

9 – Face your emotional baggage

It may be difficult, but facing your emotional baggage can be the best way to get rid of it. Look at your past and determine that you are who you are because of it. You can stop blaming yourself for things outside your control and let the bags hit the floor. It’s a choice you can make to live free from anger and fear or you can let all these negative thoughts steal away your happiness.

10 – Forgive yourself, forgive others

No matter what happened to you in the past, you can’t change it. You can’t make things right or undo things from the past. The good news is that you can make good choices today. Part of making a good choice could be to forgive yourself and to forgive those who contributed to your bad experience. It’s not saying what they did was right or fair, but it allows you to break free from being held down by emotional baggage. Don’t blame yourself for what happened. It’s forgiving yourself of things you could have done differently.

11 – Hold on to your faith

Having faith in God doesn’t exempt you from experiencing trauma or pain in your life. But people who rely on their faith believe they can let go of their emotional baggage and find healing. In the introduction of Charles Spurgeon’s book on suffering, titled The Silent Shades of Sorrow, Zack Eswine says,

 Pastor Charles Spurgeon was a friend to those who physically and mentally suffered. He and his own dear wife, Susannah, suffered truly through years of physical and mental pains. In this light, Charles preached transparently about sorrow and their many kinds, including depression, in all of its forms. He was no trite preacher. He spoke as one who had been there. Perhaps because he so sorely needed God’s comfort for himself, Charles dug deep for a robust biblical pathway for his sufferings. He found in Jesus, not only a savior, but a fellow-friend for the sorrowing. Over time, out of his own heartbroken miseries, he learned how to sustain with a word him who is weary.

emotional baggage
Final thoughts on clearing emotional baggage out of your life

Everyone has emotional baggage, but sometimes the things that happened to you are hard to let go of. You may struggle with fear, regret, or anxiety because of these experiences. Growing in emotional intelligence will help you deal with these negative emotions and get rid of negative thoughts. Being able to clear emotional baggage takes deliberate steps, but over time as you move toward letting go of this emotional baggage, you’ll find you have a happier, healthier life.

10 Ways to Motivate Yourself to Exercise Every Day

As you age, getting off those few extra pounds is more challenging, and you also lose valuable muscle tone. However, it’s time to get into a new happiness habit. Are you prone to setting ambitious goals about your health, but you never seem to follow through? Then it’s time to learn some easy tips to help motivate yourself.

You’ve heard the saying “go big or go home,” but that doesn’t always apply to everything in life. Developing a new habit requires work and a lot of effort on your part, as no one likes to make changes because it’s hard. How often have you looked at a new recipe and thought it looked good until you saw how involved it was to make it?

People like to take the path of least resistance, so you have many things in life you can consider failed attempts. The good news is that today is the perfect time to start things out differently. You can change your motivation and do all you want to accomplish.

When it comes to your fitness goals, they become of the utmost importance as you age. Your health and vitality count on you to do more than ever. Even if you only walk on the treadmill for three minutes today, it’s still more than you did yesterday.

According to an article on Your Brain at Work, the brain automatically perceives changes as threats and distress, so you want to take the easier path. However, once you adopt a growth mindset, you won’t feel near the resistance.

Ten Ways To Motivate Yourself To Exercise

You’re ready for change and want a better body and improve your health, but you struggle with finding the motivation to begin. Here are some simple ways to motivate yourself to be a better you.

motivate yourself
1. Make It Fun

If you find that working out is like pulling teeth, then you’re not doing the right type of activities. There are all sorts of workouts that you can enjoy. Some people can’t imagine riding a stationary cycle or running on a treadmill daily.

However, you can find it’s easier to motivate yourself when you find something to do that you love. The more you hate something, the harder you will have to force yourself to do it. However, it becomes less of a dreaded chore when you learn that you can have fun and lose weight and tone.

2. Remember Slow and Steady Wins the Race

Part of why so many people lose their motivation is that they start ready to tackle the battle of the bulge but lose interest. When you run a marathon, they train you to keep a steady pace as you won’t be able to endure if you use all your steam on the first lap.

You must apply the same analogy to your workouts. You need to set the pace and go slow and ease your way into it. First, if you’re not used to this much physical activity, you can certainly cause more harm than good.

3. Motivate Yourself by Tracking Your Progress

It’s essential to keep a fitness journal to chart your progress. When you start, take your weight and measurements, and write them down. Then about every week, you should update your information. This will allow you to see where you were, and where you are now, and visualize where you’re going.

It’s easy to become frustrated, and you will have difficulty motivating yourself should you become downhearted. So, chart your progress to keep your motivation where it needs to be.

4. Set Goals to Motivate Yourself

Before you even start this journey, you need to set goals. Do you want to lose 20 extra pounds, or maybe you have 100 pounds to lose? Perhaps the issue isn’t extra weight at all, but instead you need to tone your body. Whatever your goals, you need to define them to set your objective.

Then, once you hit the small and long-term goals, you need to reward yourself. If you’re on a fitness journey to lose weight, you will probably need to get some new clothes. There’s no better way to reward yourself than with a great outfit. It will also give you the self-motivation you need to complete the rest of your goals.

5. Get a Workout Buddy

Staying motivated is hard, especially when life throws kinks into your plans. Thankfully, a workout buddy can make exercising more straightforward and more fun. Whether walking around the neighborhood or taking a spin class, having a buddy by your side is always beneficial.

Another great thing about this partnership is that you can encourage one another when you feel down and out and want to give up.

motivate yourself
6. When You Fall, Pick Yourself Up

So, you ate a candy bar on the way home from work or stopped at the ice cream place and got a cone dipped in chocolate. It’s not the end of the world that you had a little slip-up. It’s very important what you do when you have these little moments of weakness, as they can define you.

Many people think that they can’t get back up once they fall off the wagon. However, learning to get back up and start fresh tomorrow makes the difference. When you go into the gym to work out, you’re not seeing perfect people who are strictly regimented to change.

Consequently, you’re seeing real human beings that are subject to failures. These people are here because they kept going no matter how many times they messed up.

7. Hang Reminders on the Fridge and Cabinets

Have you ever seen people write sticky notes and put them on the refrigerator or the cabinets? These are little motivational reminders in the spots where you need them most. In your moments of weakness, you might be tempted to get into the cabinet or the refrigerator and splurge.

However, these little reminders posted, in just the right places, will jog your memory and remind you of how far you’ve come. Since workout programs come with eating healthy, you can motivate yourself by putting little quotes or positive reminders around your home or office.

8. Visualize the New You to Motivate Yourself

Many people have pictures from their younger years that they look at and wish they were back to that size. Why not hang this picture on your refrigerator so you can look at it daily? Maybe a bulletin board at work would be a good location for you to see it frequently.

Each time you walk by this picture, it’s a reminder that you once looked like this, and you can get that way again with a bit of work.

9. Be Flexible, and Don’t Be Too Hard on Yourself

Every day will not go according to plan, and even though you want to work out each day, it’s not always going to happen. Don’t be so hard on yourself; beat yourself up with negative self-talk when you stumble and fall. Instead, use the power of positivity to motivate yourself to continue the journey.

10. Use the 3 x 10 Rule

So, you set your goals and find they’re too ambitious. It’s okay to change things a bit. If you can’t do an everyday workout, try using the 3×10 rule.

This is where you dedicate three days a week, and ten minutes each day, to physical activity. If you cannot motivate yourself to work out every day, start with three days and then work your way up to more. Do what you can do, and don’t pressure yourself to go too far or too fast.

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Final Thoughts on Ways To Motivate Yourself To Exercise

The things that cause the most work in this life are the ones that are worth working harder to achieve. Motivational speaker and mentor Patrick Bet-David names ten things that are so challenging to obtain, and number four he lists as health. Trying something new and failing is effortless, and you automatically revert to your old ways.

However, he reminds folks that the steps you take now and the things you do to improve your health will help dramatically as you age. You owe it to yourself, your family, and those around you to take a giant step forward to enhance your body. The great thing about working out daily is that you’re not only making changes to your body but also affecting your mental health.

According to the National Library of Medicine, you’re automatically increasing those feel-good transmitters in your brain when you’re working out. When your dopamine, serotonin, and norepinephrine levels are out of balance, it can cause depression, anxiety, and other mental health disturbances.

You can be a happier and healthier version of yourself one month from now if you can change your mindset and motivate yourself for change. Are you ready? It’s time to get in shape, feel great, and tone those muscles.

10 Ways to Manage Panic Attacks, According to Science

Are you seeking new ways to manage panic attacks? Well, it turns out that you are not alone.

Cleveland Clinic estimates that eleven percent of the American population has had a panic attack. All panic attacks are characterized by a crushing sense of fear and physical symptoms that differ depending on the individual. If you suffer from panic attacks, take heart. According to science, there are different ways to manage panic attacks. Here are ten ways that may help you.

A better understanding can help you manage panic attacks.

Panic attacks cause a sudden feeling of fear, dread, or anxiety. They happen quickly and may include some physical reactions. You may feel like you have a heart attack, have trouble breathing, and sweat a lot. A panic attack is a primal reaction to danger when an individual subconsciously picks up a threat. Triggers for a panic attack can be random or be specific things linked to your past. If you worry about having a panic attack, it can cause another panic attack.

manage panic attacksPanic attack symptoms may include the following:

  • Hot flashes
  • Sweating
  • Chills
  • Tightness in our chest area
  • Chest pain
  • Feeling dizzy
  • Lightheadedness
  • Feeling faint
  • Choking sensation
  • Racing heart
  • Pounding heart
  • Tingling or numbness in your hands
  • Nausea
  • Trembling
  • Feeling like you’re not in the present or disconnected
  • Sense of fear and dread
  • Like you’re losing control of your mind
  • Hard to catch your breath
  • Urge to run away

Who is more likely to have a panic attack?

A couple of things seem to play a role in those who experience panic attacks.

  • Gender: Women are more likely than men to develop a panic disorder.
  • Age: People of all ages get panic attacks. Most people experience their first panic attack when they’re a teenager or young adults.

The importance of diagnosis so you can start to manage panic attacks.

Certain health conditions mimic panic attacks. If you suffer from panic attacks, be sure to see your doctor. They will run tests to rule out health conditions such as respiratory problems, thyroid disease, or heart disease, which cause symptoms similar to a panic attack. Once your doctor has eliminated physical issues, they’ll give you an accurate diagnosis. Once you have a diagnosis, you can learn how to manage panic attacks.

What’s the difference between a panic attack and a panic disorder?

An NIH fact sheet estimates that around 2.7% of adults in the United States, aged eighteen and older, receive a panic disorder diagnosis each year. In fact, approximately 4.7% of adults in the U.S. will experience a panic disorder at some time in their lives. You may have one or two panic attacks in your life, and then they go away when whatever stress was causing them goes away. But if you continue to have panic attacks and wrestle with the fear of having another attack, good chance you have developed a panic disorder.

Ten ways to manage panic attacks, according to science

It’s essential to learn how to manage panic attacks so they don’t become a panic disorder.

1 – Breathing techniques can help manage panic attacks

One way to manage panic attacks is to try some breathing techniques. Close your eyes and focus on breathing this way. Breathe in through your nose slowly and deeply. Count to five for each breath. Then exhale slowly, counting for each breath you let out. These breathing techniques may help you calm down and feel peaceful even if you’re still experiencing panic attack symptoms. As you focus on your breathing, it helps your mind refocus into a more positive mindset.

 2 – Reach out to family and friends

When you feel you’re going to have a panic attack, you can ease the fearful feelings by reaching out to a trusted friend or family member for support. Beforehand, let them know you struggle with panic attacks. Tell them what to say to you when you’re in the middle of a panic attack. They can say things like:

  • Concentrate on your breathing
  • Tell me what you need right now.
  • Remember, it feels scary, but it’s not dangerous.
  • Okay, you can get through this.
  • I’m proud of you, and you can do this.
  • These are your thoughts. It’s not the place that’s bothering you.

Reaching out for help can help switch your attention away from your fearful feelings.

3 – Manage panic attacks with meditation

You may find that meditation helps them manage panic attacks. Practicing daily meditation and relaxation techniques can give you a sense of calm and improve your overall mental health. Meditation helps reduce your panic attacks and gives you the ability to relax when you feel like an attack is coming on.

nervous breakdown4 – Reduce stress in your life

Manage your panic attacks by reducing your everyday stress. Eat a balanced diet and stay hydrated. Avoid eating highly processed foods and foods high in sugar. Sugar can cause spikes in your blood sugar, which can increase feelings of irritation and anxiety. Overeating sugar can mimic a panic attack.

5 – Exercise regularly to manage panic attacks

The American Heart Association suggests at least thirty minutes of exercise five times a week for good heart health. That’s approximately 150 minutes per week. An elevated heart rate helps reduce your stress levels that can cause panic attacks. Plus, regular exercise boosts your mental health.

6 – Get plenty of sleep

Maintaining your health helps you manage panic attacks. One way to stay healthy and stress-free is to get enough sleep every night. It would be best if you tried to get anywhere from six to eight hours of sleep per night. Sleep promotes relaxation and helps your body recuperate from daily stress.

7 – Avoid caffeine

Caffeine stimulates your body so that you feel jittery. It can trigger panic attacks in people who are predisposed to anxiety. Caffeine is a diuretic, causing dehydration if you drink too much of it. Caffeine can cause sweaty palms, ringing in your ears, and a racing heart, which may lead to a panic attack.

8 – Avoid smoking and alcohol– they can impede your efforts to manage panic attacks

Cannabis, also known as marijuana, is known as a psychoactive drug. Most people think that smoking marijuana will reduce anxiety, but according to recent research, some people who smoke marijuana experience increased anxiety, panic, and psychosis. They also linked drinking too much alcohol to anxiety and panic attacks. If you drink or smoke, avoid these things to see if it helps you manage panic attacks. Having a panic attack isn’t your fault, but learning how to manage panic attacks with lifestyle changes can help you avoid them.

9 – Counseling to find triggers

Different things trigger panic attacks. Something as simple as seeing a car swerve to miss a squirrel could set off your panic attack. You go into a fight-or-flight mode as if you were being chased by a monster. There’s no real danger, but your mind and body feel like there is.

Meeting with a counselor can help you figure out what triggers your panic attacks and how to manage these triggers. A counselor can help you walk through the days, months, or years that led up to your first panic attack. It could be the death of a loved one, intense stress, or an accident. Having someone to talk to will help you unpack the complexities of your panic attacks.

10 – Psychotherapy to manage panic attacks

Psychology is a science of behavior and the mind. It includes studying feelings and thoughts. Psychologists suggest that Cognitive-Behavioral Therapy (CBT) is a helpful treatment for panic attacks. CBT helps you learn various ways to behave, think, and react to your feelings associated with a panic attack. This psychology of how to think prepares you to think differently about the physical sensations part of a panic attack. It equips you to resist the feelings of anxiety and fear so you can manage panic attacks.

manage panic attacksFinal thoughts on how you can manage panic attacks and live life to the fullest again

Panic attacks are common in the United States.  If you experience the sudden rushing fear and anxiety of a panic attack, you know how debilitating it can be. You may have physical sensations of a racing heart, sweating palms, or nausea. These are typical symptoms and can’t hurt you. Learning how to manage panic attacks can limit your number of attacks. Creating a healthy lifestyle with a nutritious diet, exercise, and adequate sleep may reduce your panic attacks and improve your mental health.

Breathing techniques and seeking the help of trusted friends and family can also help you fight off panic attacks. You may want to meet with a counselor to figure out what triggers your panic attacks. Seek help if you cannot manage panic attacks yourself. Left untreated, you could develop a panic disorder that puts you at risk of suicide.

8 Reasons Why People Don’t Give An Apology

Why is it that some people refuse to express regret even when they know they’ve made a mistake? Even if a person is wrong, why can’t they admit their wrongdoing, and do they matter? Does this person have a stubborn streak that causes them to refute guilt, or are they psychologically unable to take responsibility for their actions?

What’s so hard with apologizing to someone when you’ve done wrong? Well, you should know that there are times in your life when even the most conscientious folks will refuse to say, I’m sorry. It usually boils down to a few simple reasons.

Eight Reasons Why People Refuse to Apologize

There are many reasons why people can’t admit fault, but you will be surprised that it often has to do with their childhood. Yes, everyone has an inner child inside them, and for many, it’s a broken version of themselves.

While it seems that this issue is cut and dry, it’s much more complex than you think. Here are the most common reasons you people refuse to offer an apology.

apology1. They Don’t Feel It Will Help the Relationship

Some folks feel there’s no need to apologize to some people. Assume that you snapped at your sister because she kept calling you when trying to complete an important homework assignment. Since you have a challenging relationship with her anyway, you didn’t bother to ask for forgiveness for acting out of tern.

You probably felt justified because she deserved the tongue lashing, but you also know that saying that you’re sorry will not help the relationship between you two. Why put yourself in a vulnerable position if it isn’t going to change things? She might not even accept your apology, so in this instance, you feel that you were warranted in your actions, and you wouldn’t dare say you’re sorry.

2. It Invokes Feelings of Shame and Regret

While you may come across to the world as someone tough and an individual that refuses to back down no matter what, it’s not strength that you’re displaying. You’re showing how very weak you are on the inside. Have you ever met anyone that could never admit their wrongdoing no matter what the circumstances?

These folks are incapable of offering an apology, and it’s because it feels very psychologically threatening to them. If they say that they’re sorry for their actions, they must admit that they’ve hurt someone else. An admission like this would make them feel intense shame, and they can’t handle it psychologically.

So, rather than do the right thing and admit guilt, they will deny it till their dying breath. The shame and regret are just too much for some people to handle, and this certainly does have something to do with the gravity of the offense too. It might be easier to admit to your spouse that you pulled out in front of traffic and dented the car rather than to say you cheated.

3. They’ve Fragile Egos

Wouldn’t it be nice if everyone had great self-esteem and didn’t suffer from ego issues? Sadly, many folks have a low sense of self-worth that affects every decision in their life. If they were to admit they were wrong, then it’s a horrible blow to their already fragile sense of self.

Inside, their defense mechanism kicks into overdrive, and they will try to dispute the facts and put the blame off someone else rather than giving an apology. They feel if they deny the facts of the matter, turn it around on someone else, or if they state that circumstances are to blame, they will feel empowered by the situation and not weakened.

The problem is that you interpret this fragile nature as strength on the outside, but it’s nothing of the sort. It takes a stronger person to stand up and admit they’re wrong rather than to push the guilt of others. This trait is ubiquitous in someone with a narcissistic personality disorder.

According to the National Library of Medicine, a person with NPD often appears to have a self-centric orientation, but it’s a façade. These folks are very fragile inside, so they will push the blame and guilt onto someone else, as it’s the only way they can cope.

3. They Fear Retaliation

Retaliation is another big issue when it comes to admitting fault. Assume you stole $50 out of the cash register at work when times were tough. You knew it was wrong, and you couldn’t even believe you stooped to such a level, but you did it.

However, you know that the entire team catches the blame when you’re the guilty party. Instead of admitting what you did was wrong, you would instead the whole team take the hit. You know they can’t fire all of you, but if they find out that you’re the one who stole, then you will be fired.

In this instance, you know you need your job as your finances are already a mess. So, you are afraid of the retaliation that might come about if you admit fault. This behavior is commonly observed in people who are victims of domestic violence and other harmful situations.

4. They Fear Losing Someone By Their Admission

Many people are unfaithful to their spouses, and it’s nothing abnormal these days. In fact, according to a study, the past year proved that around 25 percent of all marriages struggled with infidelity. It was a challenging year, and the stress of everything only made matters worse.

However, it’s a fair question to wonder how many folks in that 25 percent told their spouse and made an apology for their actions? Saying I’m sorry isn’t the part that they fear, but it’s the thought of losing someone that may come from them admitting their fault. Some individuals might view this as a game-over situation, so the other spouse will avoid telling them because they’re afraid of the consequences.

It doesn’t have to be an affair, but many people fear they may lose a person if they’re honest and confess to what they’ve done and offer an apology. So, they would rather deny any wrongdoing.

relationship struggles5. They’re Stubborn

Some folks are just plain stubborn. It doesn’t matter if they know they’re wrong and you know they’re guilty too, as nothing will make them admit fault. They don’t like anyone to push them into a corner, so they would instead argue about the matter than admit fault and move on.

You will be able to identify this person as their stubborn nature affects more than just their willingness to say they’re sorry.

6. They Hate Not Being Perfect

Some individuals had brutal childhoods growing up, and they learned that you must be strong and never admit guilt. The price to pay for these individuals was great when they did wrong, and these thought processes followed them over into their adult life. They don’t like the feeling that it gives when they’re not perfect, though they know on some level that no one has achieved perfection.

As a child, they might have received corporal punishment when they did something wrong, so as a grownup, they will avoid anything that will put them in a bad light. It just brings up too much bad stuff.

7. They’re Embarrassed

Part of the reason why some folks won’t say I’m sorry is that an apology will bring great shame. What if your child broke your favorite vase, but they didn’t tell you because they were afraid it would make you sad and have bad feelings towards them? They don’t want you mad at them, and they’re embarrassed that they were running in the house, which they know is a rule they broke.

This little child doesn’t want to hurt you, but they are embarrassed by their actions. So, it’s easy to assume why they won’t admit they’re wrong. However, even as adults, there are times you’re embarrassed by the things you’ve done and spoken.

8. It’s a Threat to their Image

You walk through the world with the belief that everyone is essentially a good person. You keep this belief until they give you a reason to think anything different. However, when you’re the one that’s in the wrong, you may see admitting a transgression as a threat to your image.

What if you held a high position in a corporation or were a pastor or some other spiritual leader? Admitting your wrong can have dramatic impacts, or so you believe. However, in many instances, it just shows how human you are, and you can fall and stumble just like the next person.

apologyFinal Thoughts on Why Some Folks Won’t Offer an Apology

Every person you see is just an outer shell that’s hiding a lifetime of secrets. While this individual may appear put together and perfect to the outside world, their inside reflects a different story. What’s happened to you in your past will mold and develop your character for the future.

Some people feel an apology is too painful because it makes them feel less than or others will look down on them. It can have a powerful effect on your self-esteem, and some would rather lie than tell the truth that they’ve done wrong. However, as the old saying goes, the fact always sets you free.

Even though it may sting a bit initially, it’s always better to be honest, admit what you’ve done wrong, and move forward.

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