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European Researchers Warn Global Plastic Pollution Nears a Tipping Point

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A new study reveals that the plastic pollution crisis may be reaching a global tipping point. In the study, researchers show that if plastic emissions continue unabated, it may trigger irreversible effects. To avoid catastrophe, it requires sweeping reforms from global governments and lawmakers.

Sadly, even the most pristine environments have become inundated with plastic. You can now find it on every corner of the planet, even in Antarctic sea ice! No habitat or ecosystem remains without plastic in our modern world. Scientists have studied the adverse effects of plastic for years and continue to warn humanity of its consequences. Unfortunately, most of their concerns fall on deaf ears.

In 2016, global plastic emissions in the world’s lakes, rivers, and oceans ranged from 9 to 23 million metric tons per year. Scientists believe that similar amounts are emitted on land annually. By 2025, researchers estimate that plastic pollution will nearly double if we don’t curb our appetite for plastic.

The authors call plastic pollution a “global threat,” encouraging actions to reduce plastic emissions drastically. This would mean stopping or greatly reducing plastic consumption as well as providing viable eco-friendly alternatives. Researchers from Sweden, Norway, and Germany published the new study on July 2nd in Science.

“Plastic is deeply engrained in our society, and it leaks out into the environment everywhere, even in countries with good waste-handling infrastructure,” says Matthew MacLeod, Professor at Stockholm University and lead author of the study. He adds that emissions continue to rise despite increased public and scientific awareness about the dangers of plastic pollution.

Plastic is good for business but a death sentence for the environment.

tipping pointHowever, to his co-author Mine Tekman, a Ph.D. candidate at the Alfred Wegener Institute in Germany, this hardly comes as a surprise. She says that politics and economics play a huge role in the plastic pollution issue. The discrepancy makes sense because businesses require infinite growth, and virtually every business needs plastic to survive. Unfortunately, the environment pays a hefty price for our short-sightedness.

Tekman says that current solutions to plastic pollution like recycling and cleanup technologies barely make a dent. They’re only a bandaid to a genuine environmental threat that is at its tipping point. She added that to do damage control, we need to get at the source of the problem. As we said before, much of it lies in poor policymaking and, to put it bluntly, greed.

“The world promotes technological solutions for recycling and to remove plastic from the environment. As consumers, we believe that when we properly separate our plastic trash, all will magically be recycled. Technologically, plastic recycling has many limitations, and countries with good infrastructures have been exporting their plastic waste to countries with worse facilities. Reducing emissions requires drastic actions, like capping the production of virgin plastic to increase the value of recycled plastic, and banning the export of plastic waste unless it is to a country with better recycling,” says Tekman.

Our appetite for plastic affects even remote regions of the world

When people recycle, they feel like they’ve done something good for the environment. However, like Tekman said, most recycling ends up in third-world countries with poor recycling facilities. This means much of the recycled materials end up in landfills or the environment along with trash.

If cleanup efforts and natural ecological processes can’t remove all the pollution, the emissions accumulate in the environment. This occurs by a multi-step process called weathering.

“Weathering of plastic happens because of many different processes, and we have come a long way in understanding them. But weathering is constantly changing the properties of plastic pollution, which opens new doors to more questions,” says Hans Peter Arp, a researcher at the Norwegian Geotechnical Institute (NGI) and Professor at the Norwegian University of Science and Technology (NTNU) who has also co-authored the study. “Degradation is very slow and not effective in stopping accumulation, so exposure to weathered plastic will only increase,” says Arp.

Therefore, he calls plastic a “poorly reversible pollutant” due to its constant emissions and environmental presence. Unfortunately, remote environments often bear the brunt of the onslaught. Co-author Annika Jahnke, a researcher at the Helmholtz Centre for Environmental Research (UFZ) and Professor at the RWTH Aachen University, explains the following:

“In remote environments, plastic debris cannot be removed by cleanups, and weathering of large plastic items will inevitably result in the generation of large numbers of micro-and nano plastic particles as well as leaching of chemicals that were intentionally added to the plastic and other chemicals that break off the plastic polymer backbone. So, plastic in the environment is a constantly moving target of increasing complexity and mobility. Where it accumulates and what effects it may cause are challenging or maybe even impossible to predict.”

plastic pollutionPlastic pollution may soon reach a tipping point, causing irreversible destruction

Plastic pollution already causes immense environmental damage on its own by killing marine life and releasing toxins. However, it may also exacerbate other environmental stressors in remote regions of the world, possibly triggering tipping points. The new research lists a few hypothetical examples of these effects:

  • worsening climate change due to disruption of the global carbon pump
  • compounding effects of overfishing, leading to greater biodiversity loss
  • ongoing habitat loss because of fluctuating water temperatures, nutrient supply, and chemical exposure

In conclusion, the authors say that plastic emissions may trigger global, irreversible tipping points in the environment. They hope that the study will provide “compelling motivation” for world leaders to work together to combat plastic pollution.

“Right now, we are loading up the environment with increasing amounts of poorly reversible plastic pollution. So far, we don’t see widespread evidence of bad consequences, but if weathering plastic triggers a really bad effect, we are not likely to be able to reverse it,” cautions MacLeod. “The cost of ignoring the accumulation of persistent plastic pollution in the environment could be enormous. The rational thing to do is to act as quickly as we can to reduce emissions of plastic to the environment.”

Plant-Based Foods Improve the Health of Postmenopausal Women, AHA Says

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New research by the American Heart Association (AHA) reveals how a plant-based diet reduces cardiovascular disease in postmenopausal women.

For the study, researchers evaluated a specific way of eating called the “Portfolio Diet,” which consists of a wide variety of plant-based foods. It’s been associated with lower cholesterol levels and fewer cardiovascular disease events in postmenopausal women.

The Portfolio Diet includes the following foods and guidelines:

  • nuts;
  • plant protein from soy, beans, or tofu;
  • viscous soluble fiber from foods like apples, berries, oranges, eggplant, okra, oats, and barley;
  • plant sterols from enriched foods such as cereals;
  • monounsaturated fats in olive and canola oil or avocados, and;
  • limited amounts of saturated fats and dietary cholesterol.

Two prior randomized trials showed that people who ate more foods in the Portfolio Diet had significantly lower “bad” cholesterol (LDL). In fact, the first group had lower LDL levels than those following a traditional low-saturated-fat National Cholesterol and Education Program diet. The other group had levels similar to those who took a cholesterol-lowering statin medication.

postmenopausal womenStudy details

For the study, researchers investigated whether postmenopausal women following a Portfolio Diet had lower heart disease risk. The study included 123,330 US women who volunteered for the Women’s Health Initiative Prospective Cohort study. The long-term national study analyzed risk factors, prevention, and early detection of serious health risks in postmenopausal women.

The women participating in the study enrolled between 1993 and 1998 and ranged from 50-79 years old (average age: 62). They did not have cardiovascular disease at the time of enrollment. Researchers followed the study group until 2017 and gave each participant food-frequency questionnaires to track their adherence to the Portfolio Diet.

Researchers tracked primary outcomes of total CVD, coronary heart disease, and stroke. Secondary outcomes were heart failure and atrial fibrillation. Over a mean follow-up period of 15.3 years, 13,365 total CVD, 5,640 coronary heart disease, 4,440 strokes, 1,907 heart failure, and 929 atrial fibrillation events occurred.

How plant-based foods improve the health of postmenopausal women

The self-reported questionnaires revealed the following:

  • The women who most strictly followed the diet had an 11% lower chance of developing cardiovascular disease. They also were 14% less likely to develop coronary heart disease and 17% less likely to experience heart failure.
  • However, there was no link between strict adherence to the Portfolio Diet and atrial fibrillation or stroke instances.

“These results present an important opportunity, as there is still room for people to incorporate more cholesterol-lowering plant foods into their diets. With even greater adherence to the Portfolio dietary pattern, one would expect an association with even less cardiovascular events, perhaps as much as cholesterol-lowering medications. Still, an 11% reduction is clinically meaningful and would meet anyone’s minimum threshold for a benefit. The results indicate the Portfolio Diet yields heart-health benefits,” said John Sievenpiper, M.D., Ph.D., senior author of the study at St. Michael’s Hospital, a site of Unity Health Toronto in Ontario, Canada, and associate professor of nutritional sciences and medicine at the University of Toronto.

Want better health? Eat more plants

The study authors believe these results should garner the attention of healthcare professionals worldwide. Encouraging patients to eat more foods in the Portfolio Diet may lower heart disease, stroke, and cardiovascular events. Plant-based diets continue to grow in popularity due to ethical and environmental concerns. If eating more plants becomes the norm, perhaps we’ll have an epidemic of health shortly.

“We also found a dose response in our study, meaning that you can start small, adding one component of the Portfolio Diet at a time, and gain more heart-health benefits as you add more components,” said Andrea J. Glenn, M.Sc., R.D., lead author of the study and a doctoral student at St. Michael’s Hospital in Toronto and nutritional sciences at the University of Toronto.

Although the study only included postmenopausal women, researchers believe the findings warrant trials in other populations. To date, the study provides the strongest evidence on the long-term benefits of the Portfolio Diet in the prevention of cardiovascular disease. However, the team says that they’re awaiting the results of a clinical trial with cardiovascular events for further confirmation. In the meantime, this observational study shows that following the Portfolio Diet improves overall health in postmenopausal women.

The study was funded by the National Heart, Lung, and Blood Institute of the National Institutes of Health and Diabetes Canada. It was published in the Journal of the American Heart Association on August 4, 2021.

Other healthy habits for postmenopausal women

It’s no secret that eating more plants will improve your health tenfold. The studies above show that postmenopausal women in particular benefit from plant-based diets. However, there’s more to health than just eating well. Here are a few things to keep in mind after menopause, according to Johns Hopkins Medicine:

  • Be mindful of Vitamin D and calcium intake. Aim for 1,200mg of calcium per day and 500-800 IU of Vitamin D to keep your bones strong.
  • Exercise regularly. Weight-training a few times per week along with light aerobic exercise helps control weight gain, improve mood and preserve bone mass.
  • Keep your stress low and avoid smoking. Postmenopausal women have an increased risk of heart disease due to hormonal changes. To minimize risk, practice stress-lowering exercises such as deep breathing and meditation. Avoid smoking as this greatly increase heart disease risk.

postmenopausal womenFinal thoughts on a study showing plant-based foods lower disease risk in women over 50

A recent study from the AHA shows that postmenopausal women have a lower risk of cardiovascular disease by following plant-based diets. Researchers tracked women following the Portfolio Diet and found that it lowered cardiovascular disease risk by 11%. The diet also reduced their risk of coronary heart disease and heart failure by 14 and 17%, respectively. These results are statistically significant and show that nature is indeed the best medicine.

Researchers are awaiting a clinical trial that measures how the Portfolio Diet and exercise impact atherosclerotic CVD risk.

3 Best Ways To Use Self-Talk To Reduce Stress

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Stress is often unavoidable. Most people deal with some stress every day. It’s normal and to be expected, and that’s why so many different stress-management techniques have been touted and researched in today’s world! One of these techniques is self-talk, which is the method of speaking to yourself. Even better, you can use self-talk to reduce stress.

Having conversations with yourself can feel awkward when you first start trying to do so, but many of these discussions are crucial to your greater wellbeing. This includes their importance to your stress levels, as these talks give you the chance to address problems in your everyday life to manage them positively.

But how can you have those conversations? What if your inner voice is exceptionally harmful, or what if you’re just not seeing results? The secret may lie in surprisingly subtle things! Here are the three best ways to use self-talk to reduce stress.

1.    Step Outside Of Yourself While Using Self-Talk To Reduce Stress

People are often kinder, fairer, and less biased when viewing and talking to other people instead of themselves. Think about it – how often have you been supportive or understanding of a friend’s predicaments and behavior, and how often have you not afforded that same positive thinking to yourself?

You know yourself more than anyone else does – your weaknesses, strengths, darkest secrets, and worst moments are ones you are all privy to. That can make you biased against yourself, making it hard for you to be fair or give yourself the same compassion you’d give to a loved one.

This is why stepping outside of yourself is an integral part of having conversations with yourself to reduce stress. It allows you to view yourself as a separate individual to be less biased against yourself as if you’re talking to a friend. It sounds a little silly, but it works. Even if it takes a while to get used to. Here are some tips for stepping outside of yourself:

self-talk to reduce stress·         Use Second Person Language During Self-Talk to Reduce Your Stress

Referring to yourself in the second person when you talk to yourself is useful for stepping outside yourself. Studies show that this manner of self-talk is beneficial for self-confidence boosts and stress reduction. Essentially, this involves using the word “you” instead of “I.” This allows for the flow of a more organic conversation style. For example, say things like, “Why do you feel this way?”, “I know that you can do this,” or “How do you think we can solve this problem?”. These phrases bring down stress more effectively than using “I” language.

·         Take Different Perceptual Positions

Perceptual positions are a kind of neurolinguistic technique that involves reflecting with different perspectives outside of your own. Research indicates it has positive effects on understanding situations with more complexity and nuance, which can help ground you in reality and away from unnecessary stress. When you’re done seeing things through your perspective when faced with a stressful situation, start shifting to other ones. If other people are involved, consider their perspectives and where they come from based on their experiences, feelings, and thoughts. Then, after that, imagine yourself as a fly on the wall or as an outsider looking in and witnessing these events unfold. You’ll gain a more uniquely well-rounded view of a situation and will likely find it less stressful now that you see it more clearly!

·         Don’t Judge Yourself

Self-judgment often occurs because you’re biased against yourself. But remember, you have to step outside of yourself! You’re an interviewer or a friend, listening to support yourself. Let go of the guilt, the shame, or the other negative emotions that come with the subject of the conversation. Those feelings, for now, aren’t yours – you’re just the bystander looking in, with no knowledge of your own past regrets and mistakes!

2.    Use Questioning Self-Talk To Reduce Stress

Interviewing yourself is a better way to manage stress than using positive affirmations, according to studies. The interrogative format of asking questions to yourself is a useful exercise for reducing stress because it helps you achieve the following outcomes:

  • Encourages your brain to begin seeking answers automatically, taking an active role in problem-solving and self-awareness instead of a passive one.
  • Allows you to develop better metacognitive abilities, which are beneficial for enhancing learning and give you the chance to put forth better stress management techniques based on your experiences.
  • Helps you to better process thoughts in an unfamiliar scenario, allowing you to move past stress responses and towards problem-solving, according to studies.
  • Gives you the chance to internalize the learning process of picking up new behaviors, which can teach you ways to manage stress or action-based changes that help reduce the risk of everyday stress.
  • Distracts you from the stressful situations that you face.
  • Lets you learn more about yourself interestingly and engagingly that may grant new insight into understanding your stress responses.

If it’s relevant, you can ask yourself questions about how to solve a problem or how well you’ll be able to manage new situations and responsibilities. But if you’re looking to reduce stress in general, you can also ask yourself any questions at all that are positive in nature or geared towards self-improvement.

self-talk to reduce stressExamples of these questions include:

  • What are some of my proudest achievements?
  • What are some of the most fun and happy moments I’ve had in my life?
  • Which things currently keep me from my goals, and how can I work towards them?
  • What are some of my best qualities, and how do they equip and benefit me?
  • What are some of my weaknesses, and how can I address them, build on them, or change them?
  • Which things in life make me feel satisfied or fulfilled?
  • What failures have I faced, and how did I move past them and learn from them?
  • Which challenges have I overcome, and how did I endure them?
  • What are some of the fears I have that scare me, and are they grounded in reality? If not, how can I fight them? If yes, how can I work with them?

Of course, you can also use second-person language for these questions and combine perceptual positions with this interrogative method! However you choose to do it, these questions can reveal your inner strength and educate you on how to best move forward in your life. The more confident you feel in yourself, the less negative the effects of stress are, and the greater your positive thinking can flourish! You can write down your answers to your questions and reflect on them later if you need to.

3.    Hold Yourself Accountable

Many people struggle when trying to have conversations with themselves because they need to hold themselves accountable. Unlike when speaking to a loved one that you respect or care about, talking to yourself opens the unfortunate opportunity for you to brush things off or refuse to answer yourself.

For this reason, the need to hold yourself accountable during these conversations arises. You cannot hold a conversation with yourself if you don’t reply to yourself, after all! Avoiding your interaction can lead to even more stress building in the background as you deny or repress your emotions and thoughts. Not great!

So far, you’ve been made aware of the importance of being kind to yourself and asking yourself fair and helpful questions, but there’s also an element of self-talk that must be strict and firm. Here are some things to do to hold yourself accountable when having conversations with yourself:

·         Set Aside Time For Self-Talk To Reduce Stress

In today’s busy world, it’s often necessary to schedule self-improvement sessions so you can always be sure that you have time for them. This means that even having conversations with yourself must be scheduled. Think about it like a get-together with friends, except you’re spending time with yourself! That needs to go in your calendar if you want to make sure that you keep that date. This will ensure that you don’t skip out on critical stress-reducing conversations. It’ll also make sure that you don’t feel stress build up when you have time for those sessions. This time should be considered sacred and shouldn’t be canceled or moved around. It’s just as necessary as all your other appointments!

·         Record Your Conversations

If you want to improve and better manage stress, you need to be able to remember where you were, see how far you’ve come, and make adjustments to your methods with reflection. The best way to ensure that you’re doing this is by recording your conversations with yourself somehow. You can do this by keeping a journal, making voice recordings of your interviews, or even taking notes of yourself as you go as if you were attending a lecture or meeting. This ensures that you’ll be able to revisit past conversations and reflect on them, guaranteeing that these stress-reducing self-talk sessions are genuinely doing what they’re supposed to and aren’t going to waste.

·         Always Be Honest With Yourself

It can be hard to confront the realities of yourself when you have your self-conversations. There are aspects of yourself that you might want to deny or repress, and it’s easy to lie to yourself when you’re led by the desire to suppress everything. That’s why you must hold yourself accountable with your honesty yourself. Don’t be afraid to get honest about what you feel, what the roots of your problems are, and why certain things affect you so much. There’s no shame in addressing ugly truths to move forward in life, and without addressing them, your stress levels won’t go down.

self-talk to reduce stressFinal Thoughts On How You Can Use Self-Talk To Reduce Stress

It’s important to have conversations with yourself, no matter how difficult those conversations are. Continual self-talk of a healthy variety fosters constant self-improvement, development, and growth. It gives you an intrinsic source of feedback and accountability that can be a potent part of your everyday life.

On top of that, self-talk can help you reduce stress. These conversations boost your confidence, help you address big problems, and provide you with a method of processing stressful situations, emotions, and thoughts. So step outside of yourself, ask yourself questions, and hold yourself accountable in your self-talk. You will feel proud of your progress.

5 Ways Generosity Fuels Your Inner Growth

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Do you ever feel like generosity is a one-way street? Have you ever wondered if you’re giving up too much without seeing any practical benefits? Even though generosity is a selfless concept, it can be suffocating to give and give in this day and age. Thus, you might lose time to work on yourself.

But what if generosity could help you on your journey towards inner growth? Can you still be selfless while bettering yourself? Read on to find out what are the five ways in which generosity can help with inner development.

What Does Generosity Mean In Today’s World?

Throughout history, generosity has been viewed as a “special” trait, something only “higher quality” practiced. It was not seen as an obligation in society – unlike, say, not stealing. Instead, it is an ideal towards which people should aspire.

Today, this idea has changed. People tend to view generosity as the virtue of giving freely and abundantly, as something that weighs moral worth.

To be socially accepted, people struggle to give as much as humanly possible without understanding how it can benefit them. But generosity, if viewed through the correct lens, has many practical benefits for the giver. If you allow yourself to flourish through this moral virtue, you’ll find that the act of giving can be just as beneficial to you, the giver, as it is to the receiver.

generosityBut when and how should you be generous?

It turns out that the first step to becoming a more generous person is to fill your mind with positive thoughts. Research has shown that positive emotions, like gratitude and joy, make you more likely to become a giver. Contrary to older beliefs, people are hardwired to be generous. The only obstacle is the “thinking part” of your brain. Instead of following your instincts, you often come up with “logical” reasons not to give.

Well-being expert Tchiki Davis, Ph.D., suggests that you acknowledge the fear of not having enough after you give, understand that small gestures won’t hurt you materially, and take small steps towards generosity, like offering small attentions to your family without having a special occasion that pushes you to do so.

Take someone out for coffee on an average Saturday. Rest assured, this friendly interaction will bring you more happiness than simply buying yourself a one and drinking it alone.

What Is Inner Growth?

In simple words, inner growth is the process through which you get to know, understand and express all aspects of your human experience. It’s the subjective experience of change in behaviors, feelings, and thoughts.

In your journey for inner growth, you will have to develop who you are on the inside. Anything, from letting go of evil thoughts and meaningless criticisms to being kinder to yourself, all the way to strengthening your morals, is part of the road.

Research shows that the concept of inner growth, whether achieved individually or through the help of an institution, culture, or other people, forms the basic foundation of one’s way of being and living.

Looking inward and developing yourself is crucial, not only for your happiness but also for others. If you can better the way you are and the way you treat yourself, you will be in a much happier place from which you will be able to give back so much more than you could before.

5 Ways Generosity Can Help You With Inner Growth

Here are five ways in which being generous can help you grow into your best self.

1.      Generosity Is Linked To Better Mental Health

The core aspect of your journey towards personal development is a healthy mind. If you don’t have a good foundation from which to start, how will you ever be able to embark on a self-help adventure?

Research at Berkley compiled data from different studies supporting this theory. They looked into a meta-analysis of 37 studies of adults and found that those who choose to give on their own accord reported more significant quality of life. Another study found that those who help others frequently reported feeling greater vitality and self-esteem.

Interestingly, generosity is associated with the brain’s amygdala (the brain structure that processes emotion). The amygdala has increased activity in times of anxiety. Studies have shown that the act of giving diminishes the activity of the amygdala, thus reducing stress and anxiety.

Generosity has been found to make people feel a sense of purpose. Just like Aristotle said, fulfillment is achieved “by loving rather than being loved.” We can extrapolate this when it comes to the concept of giving. You will always feel more fulfillment when giving a needy person money to buy a meal, rather than when you use that money to buy yourself some gimmick you don’t even need. Studies have found that people who engage in altruistic behaviors report a higher sense of meaning.

Not only that but engaging in prosocial actions (like giving) helps us meet our most basic psychological needs:

  • Autonomy
  • Competence
  • Relatedness.

So, next time you have the opportunity to give, remember: if you do it freely because you desire to give, you will also do yourself a service.

generosity2.    Generosity Makes You Physically Healthier

It seems hard to believe. A social act like generosity linked with physical health? It simply can’t be possible! Or can it?

Research conducted in 2013 has found that generosity and volunteering can help lower your blood pressure by as much as 40%. Not only that, but it was found that when teenagers are motivated to volunteer or otherwise support their communities, they tend to have lower levels of cholesterol, inflammation, and lower BMI after a few months, compared to a control group.

Overall, it might not seem like much, but the direct health benefits coupled with reduced stress levels are vital for your body. Not to mention that inner growth is directly related to having the best vessel you can to start actively working on your outlook on life. The healthier you get physically, the more time and energy you’ll be able to start changing who you are on the inside effectively. Thus, your self-awareness may help you grow in personal health.

3.    Being Generous Improves Your Relationships

The act of giving creates a link between the giver and the receiver. The receiver feels gratitude, and the giver feels compassion. Thus, when you give, not only do people feel closer to you, but you also feel closer to them, according to Jason Marsh and Jill Suttie, Psy.D., of the Greater Good Science Center.

Generosity leads to feelings of gratitude and accomplishments and can also make you a more empathetic person. When you give, you have to know the reason why the other needs your generosity. Whether you volunteer, give money to a poor person on the street, or help your family and friends, the simple act of giving makes you think about the hardships others face. This brings you closer to people and helps you explore the problems around you, thus helping you better understand the world. This can be the first step in acknowledging your problems and privileges. Besides that, it can make you be able to explore them better.

Moreover, if we were to talk about romantic relationships, they often hinge on the ability of the partners to give just as much as they take, if not more. No loving relationship can flourish unilaterally. The compassion felt in the act of giving can bring you closer to your loved one. This can help you understand what they’re going through, in turn helping you be a better partner.

4.   Generosity Shifts Focus From A Self-Critical Mentality To A Positive Outlook

There’s nothing that can stifle inner growth as much as being overly self-critical. On your journey to self-discovery and personal development, you can often get stuck in negative thoughts about yourself. The first step in bettering yourself is, of course, pinpointing what about you can be improved. To accept that you have flaws can be difficult. Thankfully, being generous can help you break away from a negative state of mind.

Generosity has been shown to help us break away from the insults of our inner voice. It is quite difficult for your mind to prove you are not enough when watching someone benefit from your actions. How can you tell yourself that your flaws cannot be fixed when you see your friend smiling because you bought their favorite flowers?

Not only that, but research shows that, when you give, the sensibility you feel towards another person allows you to be more sensitive towards yourself and to give yourself more value.

By feeling like you are valuable, good enough, you will get the necessary strength to work on your flaws, discover your attributes and embark on the path towards inner growth.

5.    Being Generous Develops Your Emotional Intelligence

Emotional intelligence is the ability to understand and manage emotions – your own and others’.

As we discussed, generosity makes you feel more in tune with other people and their needs. Thus, this kindness allowing you to better empathize with them. But, by understanding how and why others feel the way they think and what hardships they face, you become better acquainted with emotions in general. You develop your emotional intelligence by facing a vast range of emotions every time you choose to give.

But why is this important? Because studies have linked high emotional intelligence to self-identity and happiness. In essence, it is a potential determinant of subjective satisfaction and the ability to make yourself feel good without any external help, just by being content with who you are. Thus, someone generous can reach a higher emotional intelligence level, which helps with their inner growth.

generosityFinal Thoughts On How Generosity Can Help With Inner Growth

It’s perfectly normal to feel like being generous is just too much sometimes. It’s also human to feel like you are stuck and don’t know how to develop yourself. But giving can be the first step, the incentive you need to take a leap in the dark and get to know who you are and how to become better.

By allowing yourself to feel compassion and understand what others think and need, you will create better connections, improve your mental and physical health, conquer self-criticism, and become happier overall.

So, next time you want to get a coffee, invite a friend and get them one too!

4 Effective Ways To Give Your Brain A Break From Overthinking

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Do you need to give your brain a break from overthinking?

Overthinking, also known as rumination, is a negative thought pattern that causes you to become stuck in your thoughts. Negative ideas seem to grow, spiral, and you become paralyzed by trying to focus on all of them at once or attempting to follow them. You may even contribute to the cycle by adding even more negative thoughts to the mix!

Thinking like that all the time can be exhausting. Your brain needs a rest and can’t spend all of its time stuck in rumination, or you’ll lose the valuable cognitive and energy resources you need for the day! So how do you stop it? Here are four practical ways to give your brain a break from overthinking.

1.    Postpone Negative Thoughts

Many people who overthink tend to believe that they can change or calm those beliefs immediately – or they may feel that they have to give those thoughts their immediate attention for any reason. But the secret to managing a lot of these ruminating thoughts can be to postpone thinking about them till later!

Many overthinkers benefit from setting a particular time daily specifically for overthinking, from 8 pm to 8.30 pm or from 1 pm to 1.10 pm. If these thoughts pop up at any other time during the day, they are not allowed to entertain them and must wait until their next scheduled overthinking time to address them. In other words, when you start to contemplate, you get to say, “I’ll think about this later,” and move on. Believe it or not, this is an excellent technique because:

break from overthinking·         It Challenges The Concept Of Uncontrollable Thoughts

Overthinkers tend to believe that the thoughts they have can’t be controlled. Actively postponing thoughts challenges and upends this belief and grants you control over your thoughts in a way that can feel empowering and help reduce rumination.

·         It Gives You The Break You Need

If what you want is a break from overthinking, confining those kinds of thoughts to a short, specific time every day ensures that you have plenty of time free from rumination. You’ll get to enjoy most of your day free from these kinds of thoughts.

·         It Makes Some Thoughts Disappear

By the time you get to your daily allotted overthinking time, you may find that a lot of the worries you’d been postponing aren’t ones you care about anymore. Thoughts can change, come, and go, and many negative ones are triggered by temporary or emotional circumstances. As such, not only will your worrying time be confined, it’ll also be shorter, and you’ll realize that a lot of your thoughts weren’t ones you ever truly needed to entertain at all!

2.    Be Aware Of Your Thoughts

Did you know that the human brain constantly processes memories, associations, and thoughts of all kinds? Research indicates it does this for thousands of separate thoughts daily, and many of these are ones you won’t even consciously notice. As such, it can be easy to ignore all your thoughts completely.

For some thoughts, you don’t need to pay them any attention, as they’re background processes that help daily life or happen without much consequence. But for others, they could be triggers for overthinking – and more confusingly, those trigger thoughts could be positive, too!

A trigger thought is anything that leads to your overthinking. For example, you may experience a negative idea about your capabilities and start ruminating over how you’ll manage an upcoming project. Or you may experience positive thinking about an upcoming vacation but then start ruminating over planning for it!

The only natural way to fight these trigger thoughts is to learn to be aware of them. You can do this in the following ways:

·         Time Your Thoughts

If you catch yourself thinking about something non-urgent, ask how long you’ve been thinking about it. If the answer is “more than five minutes,” it might be time to chair those thoughts for later. Catching yourself in the middle of overthinking also gives you the chance to trace your thoughts back to your triggers.

·         Question Your Thoughts

Now that you’ve caught yourself overthinking question the subject of your rumination. Is it a realistic concept of possibility, or are you nearing ridiculous levels of thought? Are you careful or downright pessimistic? Challenge your beliefs with positive thinking and ask if it’s grounded in reality or if these thoughts are helping you or harming you.

·         Identify Your Fears

Many of the thoughts that pop up and lead to overthinking, basing these ideas on your fears. The things you’re afraid of can lead to you feeling indecisive, to an urge to over-plan everything to counteract the fear, or to simply becoming paralyzed with thought. You may be afraid that you’ll fail, or that you’re not good enough, or that people won’t like you, for example. Identifying your fears allows you to understand some of your rumination triggers on a deeper level.

·         Ask If You Can Control It

Whenever you start thinking about something, ask if the subject of your thoughts is something you have active control over. For example, if you’re worried about the weather on an important day for you, well, you certainly can’t control the weather! If you find that the thing you’re worrying about is out of your hands, then you won’t find any answers by thinking about it – that will only sap your positive thinking and make you feel helpless. Shift your focus onto what you can control instead.

·         Watch, Don’t Participate

When thoughts come to you and swirl towards rumination, stop participating in them. Watch them as if you’re an audience member and they’re putting on a play, and examine them as an outsider looking in. Allow your thoughts to come and go without ever jumping in. In other words, just because a train of thought has arrived at the station, that doesn’t mean you need to buy a ticket to ride it!

break from overthinking3.    Manage Your Self-Esteem

Many individuals who struggle with overthinking or rumination also have low self-esteem, according to studies. This is because many of these negative thought patterns are born from a belief that you aren’t capable of overcoming challenges or that you need to work extra hard and plan extra well to make up for your shortcomings.

Because of this, learning to build and manage self-esteem can help you tremendously when it comes to giving yourself a break from all of that overthinking. Here are some ways to do so:

·         Build On Your Strengths

Everyone has weaknesses, but everyone also has strengths. What are yours? Finding your strengths and playing into them by building on them, practicing them, and sharpening them can improve your belief in yourself. Better yet, your renewed skill and mastery of your strength may allow you to solve the problems you would have worried about!

·         Change The Story You Tell Yourself

Everyone tells themselves a story about who they are. “I’m just an average guy.” “I’m not much of a patient person.” “I’ve never been good at that.” But these stories become your reality in the way of a self-fulfilling prophecy. Instead of repeatedly telling yourself stories that degrade you or remind you of perceived weaknesses, remind yourself about your capabilities. “I’ve overcome every problem I’ve ever faced.” “I’ve always been able to learn and grow from situations, lessons, and hurdles.” “I’m much stronger than I give myself credit for.”

·         Stop Aiming For Perfection

Perfectionism is many things, but none of them are good. It’s an unrealistic expectation, an avoidance tactic, and an impossible goal for those who feel they can only provide value by being perfect. No human being is capable of perfection, and if you aim for it, you’re always doomed to fail, and your self-esteem will take a hit at every turn. So instead of trying to be perfect, strive to do your personal best and learn and grow from any mistakes you make.

4.    Manage Stress

Stress is a common cause of overthinking. The more stressed out you are, the more muddled and anxious your thoughts can become, opening the door to some serious rumination. This is especially true in our bustling, modern world!

It’s no surprise, then, that stress management is such a valuable tool to learn. Managing your stress will help you stay calmer, preventing rumination and fighting the risk of overthinking. The next time you start to overthink, immediately distract yourself by utilizing stress management tips, such as the following:

·         Meditate

Meditation encourages you to clear your mind, allowing your overthinking thoughts to make their way out. Just five minutes of meditation can help to quiet a noisy and ruminating mind. You can also couple this with mindfulness by tuning into your senses and learning to stay grounded in the present when you meditate – a practice that you can also put to work in your everyday life outside of meditation. Try a few guided meditation exercises and see how you like them!

·         Exercise

Exercising allows you to expend a lot of stressed-out energy at once. Your brain can’t overthink when it’s focusing on getting your muscles oxygenated enough to handle whatever physical stress you’re putting on your body. When you’re done with your workout, you’ll find that you feel calmer thanks to positive hormone release and have worked off a lot of stress. Any moderate-to-intense exercise will do, even one that takes five minutes to complete.

·         Spend Time In Nature

Just walking in a park for 5 minutes can be a relief to your central nervous system. Research has shown that the brain relaxes and becomes cognitively sharper after spending a little time getting back to basics with greenery. If you can’t quickly get to a place filled with nature, consider buying a plant (or a few) to decorate your space with, whether that’s your home space or working space. You can also play nature-themed ambient sounds to calm yourself down when the overthinking starts.

break from overthinkingFinal Thoughts On Some Effective Ways To Give Your Brain A Break From Overthinking

No one wants to find themself in a cycle of rumination and overthinking. By postponing negative thoughts, developing awareness of triggering thoughts, managing your self-esteem, and learning to handle stress, you’ll be able to better tackle rumination and finally give your brain a break from overthinking.

10 Positive Traits To Look For In Long-Term Relationships

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When you begin searching for a long-term relationship, the goal is to develop something happy, healthy, and long-lasting. No one wants a relationship that they envision going on for life to come to an end, and it’s always heartbreaking to have to let go of one this way. This contentment begins with seeking a partner with positive traits that are key in long-term relationships.

If you want a relationship with a higher chance of long-term success, then you’ll have to cultivate positive traits and seek partners with characteristics that can help the dynamic’s health. But what are those features, and how are they defined? Here are ten traits to look for to  have a happy and content long-term relationship.

1.    Responsiveness

Every single person on the planet wants to feel heard, understood, and validated. In a long-term relationship, all parties should be responsive for all partners to feel like they’re on the same team. Research shows us that successful relationships have responsiveness as a substantial contributing factor to that success!

Optimistic, responsive behavior includes:

  • Validating a partner’s concerns and worries
  • Being interested in a partner’s feelings and thoughts
  • Accommodating a partner’s reasonable needs
  • Asking questions in conversation with a partner
  • Listening to the opinions and perspectives of a partner
  • Checking in to make sure of a partner’s emotional, mental, and physical state
  • Displaying clear signs of understanding to a partner

traits in a long-term relationship2.    Maturity

Many people mix up “maturity” with acting “grown-up,” but that’s not really what that means. You can be mature and still act like a kid at heart. You don’t have to stop watching cartoons or laughing at toilet humor to be genuinely mature deep down!

Instead, maturity is about knowing how to behave with responsibility, thoughtfulness, and consideration, with an outlook that considers other people, actions and consequences, and the desire to learn and grow. This trait is vital in a long-term relationship because maturity allows all parties to:

  • They have a strong sense of autonomy and independence, which means they have their own opinions, thoughts, and desires without needing to rely on a partner.
  • Be a complete person who isn’t seeking a partner that makes up for their weaknesses, but a partner they can grow together.
  • Reflect on their actions and behaviors to grow continually.
  • Listen to concerns and problems with an open mind and the ability to compromise, see other points of view, and consider how others may feel.
  • Manage conflict in a positive way.
  • Please resist the urge to project their insecurities or problems from past relationships onto current ones.
  • Respect, honor, and value a partner and a relationship.

It’s easy to see, then, why maturity is so important in long-term relationships!

3.    Self-Control

Self-control in a relationship can help its health. A partner with poor self-control may indulge in behavior such as:

  • Picking up their mobile devices constantly
  • Being impatient whenever they’re not directly involved in something
  • Not paying full attention or listening entirely to what you say due to distractibility
  • Turning to look and stare at every single attractive person they see
  • Commonly feeling “tempted” to cheat

High self-control in a partner also, of course, reduces the risk of infidelity and helps relationships to stay loyal and faithful, say studies. This is a trait that you would want in a relationship that you want to last!

4.    Empathy

Empathy refers to the ability to put yourself in someone else’s shoes, understand how their experiences inform their behavior and thoughts and appreciate your differences while being aware of what you have in common. Given that relationships involve a union of at least two people, it’s no surprise that empathy and the ability to understand and appreciate others are crucial in such a relationship.

Empathy also allows partners in a relationship to:

  • Communicate in ways that all parties can understand
  • Validate each other’s experiences
  • Understand where each other is coming from
  • Respect each other’s values, desires, and beliefs
  • Pay attention to what each other is going through
  • See through each other’s eyes

5.    Gratitude and Appreciation

A long-term relationship is one built on appreciation and gratitude for your partner. These traits can be shown by:

  • Thanking a partner for the things they do, whether verbally or through affection.
  • Appreciating a partner’s personality, quirks, and strengths
  • Doing small acts to show your appreciation for a partner, such as writing them notes, checking items off their to-do list, or buying them small gifts, depending on their personal preferences
  • Regularly telling a partner that you love them and appreciate them
  • Regularly complimenting a partner

Studies have found that in relationships with appreciation as a critical component, partners are more likely to continue positive behaviors that keep the relationship happy and healthy. It’s easy to lose sight of what you appreciate in a partner the longer you’ve been together, so don’t let that happen to your relationship!

traits in long-term relationships6.    Respect of Boundaries

Some people falsely believe that there are little to no boundaries in a relationship, but that’s certainly not true and is far from the case. All human beings need boundaries to maintain positive and healthy relationships of all kinds, and long-term romantic partnerships are no different. Limitations, which can be physical, emotional, or of other natures, may include:

  • Personal goals and dreams
  • Personal desires and needs
  • Lines that shouldn’t be crossed
  • Things that make one partner uncomfortable
  • Personality traits and quirks
  • A passion for space and the space for that need

You don’t have to have the exact boundaries as a partner, but all parties involved must respect the boundaries of the others! This will ensure that partners can share a relationship happily, have their needs met, and feel safe and comfortable at the same time. A disrespect of boundaries isn’t just a surefire way to kill a relationship in the long run, but it’s also just a big red flag!

7.    Honesty

Some people say that truth hurts. Others say that ignorance is bliss. But the reality is that a long-term relationship requires complete and utter trust and that trust can only be fed and nurtured through total honesty. Consider:

  • Blatant deception hurts someone more when they find out the truth than the initial hurtful truth.
  • Discrepancies between what one says and what one does lead to a relationship of constant distrust.
  • Dishonesty can be a massive betrayal to someone’s vulnerability towards you; long-term dishonesty can completely shatter someone’s reality.
  • In the long run, someone will appreciate honesty over dishonesty.

A relationship where you cannot trust your partner is sure to end or lead to an unhappy, mistrustful arrangement of suspicion. There’s a lot of security and safety that comes with completely trusting a partner, and it’s essential for long-term relationships.

8.    Positive Thinking

Few people want to be around those who are constantly pessimistic, likely because that pessimism can drag someone down. Imagine always being around someone who continually brings a gray cloud with them! That can dampen any relationship.

Studies have found that you are more likely to be happy in a relationship if you’re dating someone with positive thinking. Someone who feels good about themselves, the connection, and the world around them will uplift you and your positive feelings with uplift them in a lovely cycle.

Of course, this doesn’t mean that people in a relationship must act happy when they’re not or pretend that everything’s sunshine and rainbows when it isn’t. That’s not very healthy at all! The goal is to have realistically grounded positive thinking, not to form toxic ideas of positivity!

9.    Forgiveness

Long-term relationships are, well, long. That means that there are plenty of times when you and your partner will make mistakes, some of which will hurt each other. What matters is being able to learn, grow, and change from those experiences with maturity, as previously mentioned – and then comes the importance of forgiveness.

Holding a grudge and refusing to forgive a partner in a relationship will build up resentment over time. You will wind up in a situation where you’re filled with contempt towards your partner, which will kill a relationship quickly. The goal of a relationship is for you to learn and grow together, which means accepting the occasional misstep and being willing to forgive and move forward with positive thinking.

However, remember that forgiveness does not mean:

  • Forcing yourself to “forgive” to avoid conflict, leaving unresolved feelings behind
  • Continuing to forgive a partner who does not apologize or stop performing harmful or hurtful behavior.
  • Accepting substantial red flags, such as being hit by a partner, as subjects to be forgiven.
  • Forcing yourself to move on and stop hurting as soon as possible after the main issue is resolved.

Learn the difference between forgiving someone and being a doormat or letting them get away with harmful behavior! Forgiveness cannot occur if the party who performed the destructive act is not truly sorry and is not working on avoiding a repeat of that action; in that situation, a break-up may be necessary.

10. Humor

Humor can get you through the darkest of times. A relationship where you can laugh at yourself, with each other, and over life’s circumstances is one with higher staying power. Humor is a fantastic tension-breaker. It helps in coping with hard times and facilitates better bonding.

This doesn’t mean to force a laugh when you don’t have it in you, of course. It only means that a relationship with a compatible sense of humor will make for a happier, healthier, and more closely bonded partnership.

traits in long-term relationshipsFinal Thoughts On Some Traits To Look For In Long-Term Relationships

Many positive traits to look for in long-term relationships, but most of those formulas involve these positive traits. These traits are helpful in facilitating a closer bond, higher relationship satisfaction, and a healthier dynamic between partners.

Does your current relationship lack the traits above to seek out in long-term relationships? Don’t fret. You and your partner can talk about these traits and work together to build them over time. That’s all part and parcel of learning and growing with a partner, after all! But, at the same time, don’t let a lackluster relationship hold you back from finding something healthier!

Dreaming About an Ex Might Mean These 10 Things

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Love is a choice. It takes you a second to fall deep for someone, but it can take a lifetime to get over those feelings. If you start dreaming about an ex, it can cause all sorts of emotions to erupt.

If the relationship was toxic, then you might be trying to sort things out in your mind. It’s never easy to consider all the bad things in a relationship. However, if something was good between you two but didn’t work, your heart may have feelings you’ve never processed.

Ten Reasons Why You May Be Dreaming About an Ex

When you lay your head on the pillow at night, you cannot stop your mind from wandering and dreaming. Sometimes, your brain will play loops of the past, and you’re forced to relive these events repeatedly.

However, if a dream about an ex pops up, it’s worth investigating, especially if it keeps happening. Here are the ten most common reasons why people have dreams about an ex-lover.
dreaming about an ex

1. You Have Unresolved Feelings

First and foremost, when people dream about an ex, it usually means some unresolved feelings. Do you still love this person? Would you get back together with them in a heartbeat?

A breakup doesn’t necessarily mean you don’t love someone, but people often go separate ways because love isn’t enough. Outlying factors can play a big part in why things didn’t work. Surprisingly, you can have dreams due to unresolved feelings months or even years after you’ve split, especially if they were your first love.

2. You Miss Their Friendship

Relationships are about so much more than romance. If you started on the right foot, then you were friends first. Being friends with someone hurts when you part ways.

You still long for their companionship and to hang out. While that might be okay in some aspects, the new person might not want an ex-lover hanging around if they’ve moved on with another relationship. The friendship and reason you two were drawn together still exist even when the romance is finished.

You may miss your friend with whom you had so many great memories.

3. You’re Worried About Them

Sometimes, relationships have negative undertones that make you part ways. For instance, if your ex had a substance abuse issue, was in trouble with the law, or was involved in other unscrupulous acts, it’s only natural that you might worry about them.

You broke up out of concern for your safety, but it doesn’t mean you stop loving them. Dreaming about an ex can mean you’re just worried about them and hoping they make better choices.

4. You’re Disappointed

Perhaps they broke up with you. Maybe you’re just disappointed that things didn’t go how you wanted them to. People can hold onto grief over a relationship long after the fact.

If you had high hopes and dreams for a future together, the letdown from the separation might be a lot to handle. When you harbor disappointments in yourself, others, and the situation, it’s common for it to appear in your dreams.

5. There Was No Closure

What if there was no closure in your situation? Sometimes, a person may get sick or pass away, leaving you to try to navigate life without them. The closure is essential for you regarding situations, and when you don’t have that necessary mental severing, it can be a nightmare.

According to Mariana Bockarova, Ph.D., there’s tremendous pain and distress that comes from not having proper closure in a relationship. Your innate cognitive structuring needs a defined past, present, and future; moving on to the next is hard when you don’t close off one topic.

When someone refuses closure or isn’t given due to circumstances, it leaves many unanswered questions. It’s a deeply traumatic experience, but there are ways to overcome it. Consider writing a letter to your ex, avoid overthinking the situation, talk to a therapist, or let it go.

dreaming about an ex6. You Long for the Security They Provided

Some folks separate after years of being together. This is especially true when couples have been married for years and have children. Many times, people stay together because they find security in routine.

It’s not that you don’t love this person, but maybe you’re no longer in love with them. Still, staying together and feeling safe is easier than stepping out into uncharted territories. You may dream about an ex when you don’t feel secure in your surroundings.

Maybe you’re out on your own for the first time in a long time, and you don’t know how to do things flying solo. The good news is that these feelings will pass with time, but it will be a bit of adjustment when you’re alone instead of part of a couple.

7. Your Subconscious Can’t Let Go of the Anger

If you are angry over things that happened between you and your ex, you could be boiling mad inside. Even if you start to get over these feelings, your mind can bring to the forefront why you feel upset again. When you think it would be smoother sailing, something will trigger a thought or memory that sends you back down the path of negativity.

Anger is a strong emotion that’s based on adverse feelings. While you might be perfectly justified in your sentiments, you need to find a way to cope. According to Your Anger Coach, anger is hard to overcome because it’s entwined with other emotions. They also stated that pushing the blame of the entire thing on someone else avoids personalizing the situation.

No one wants to be at fault for what happened, but every story has two sides. If you truly were not to blame, then it’s time to forgive them. Don’t think about forgiveness for their sake, but do it for the mental health and closure that you need.

8. Maybe Your Ex Is Thinking or Longing for You, Too

What if the person you’re dreaming about is also dreaming of you? Many folks end relationships prematurely over a silly disagreement but long to return to one another’s arms. If there’s still much love and passion between the two of you, can your problems be resolved?

Sometimes, all you need is a bit of time apart from one another to see how much you indeed mean to each other. Sending a text, instant message, or card may be enough to test the waters to see if the Universe might be trying to bring you back into each other’s arms.

9. You have Post Traumatic Stress Disorder

Maybe your relationship was horrible, and you suffered abuse while together. It leaves a lasting imprint on the brain whenever you’ve been through some tragic things. PTSD is often thought of as a condition that affects people who’ve served in a war.

However, you can experience PTSD in any traumatic situation in your life. In fact, all it takes is one terrifying event to trigger this anxiety response. So, when you have such a debilitating issue, it takes counseling and other management tools to deal with it.

10. You Need to Apologize

Was there any fault on your part that you need to apologize for? Did you do or say something that caused the relationship to end? You might be thinking about your ex because you feel guilty about how things ended.

Dreaming about an ex is one way the Universe could urge you to make amends. It doesn’t mean you have to get back together and be the happy couple you were before, but it does mean that you need to clear the air. When you’ve hurt someone, you should make things right as a decent human being.

dreaming about an exFinal Thoughts on Dreaming About an Ex

In the 1980s, the pop sensation Heart had a smash hit with “These Dreams.” The lyrics of this song state that every second of the night, you live another life. It’s true; your dreams can take you on a journey to a far land or bring back the faces of the ones you’ve loved and lost.

Often, your brain brings things to the forefront because you’re subconsciously thinking about them. Do you have an ex still fresh in your mind and heart? Do you long to say you’re sorry for something you’ve done to someone you loved?

Dreaming about an ex is an often painful experience, but it’s not uncommon. The key to resolving these issues is finding out what is eating away at you and making amends. Perhaps you need to reach out to this person. If you have unresolved feelings, then they may do too.

8 Things That Prove That a Creative Mind Brings Positive Benefits

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Within each person is a spark of creativity that’s only limited by the imagination. It’s up to you to stoke this spark into a flame that burns with inspiration, self-confidence, and ingenuity. Did you know that having a creative mind has several positive benefits?

Have you ever watched an artist or listened to a musician with awe and a longing in your heart? Perhaps you are like countless spectators who wish that you were that talented. As they produce stunning works of art, music, and other masterpieces, they make it look almost effortless.

Did the divine powers of creativity smile on these gifted people more than on you and others? According to an article published by GFC Global, that’s a common misconception. Everyone is potentially creative, and it depends on how you interpret it. Although it’s an instinctive gift, you must cultivate your skill for optimal use.

Eight Reasons Why a Creative Mind Helps Boost Positivity

Where would the world be if people didn’t rely on their creativity? While it’s true that different parts of your brain control reason and problem-solving, as well as your creativity, they can work together. Imagination is an essential tool for solving problems and inventing better ways of doing things.

1. A Creative Mind Offers Stress Relief

It’s difficult to feel stressed when you’re doing something that you love. No wonder people often seek out hobbies and other fun interests to give their brains a rest. When you exercise your gift of creativity, you are investing your body, mind, and spirit.

A review published by Dr. Lily Martin et al. for Behavioral Science states that creative art therapy can reduce stress. Of the 37 studies that Martin and her team reviewed, at least 81.1 percent of the participants reported a significant stress reduction while using their creativity.

creative2. A Creative Mind May Improve Your Problem-Solving Skills

A well-known thought often attributed to Plato is that the mother of invention is a necessity. In other words, when a need arises, somebody in the world will have the required creativity to fulfill it. Not only is creating an enjoyable pastime, but it has practical uses that may benefit the world.

Whenever you have a problem, your brainstorming process connects with your imagination. Perhaps your situation inspires you to create an object or action that you’ve never used. Not only have you solved a problem, but it may be helpful to you again in the future.

Some of the solutions to present problems can enrich future generations. An article published in the Smithsonian Magazine shares that ancient humans didn’t invent the wheel for transportation. Instead, they developed it in about 3500 BCE because of their need to make pottery.

This is an example of one invention inspiring another. At some point, our early ancestors were presented with the problem of moving heavy objects a great distance. According to the article, it wasn’t until three hundred years after the invention of the pottery wheel that they realized wheels could transport chariots.

3. A Creative Mind May Save You Money

Have you ever heard anybody say that they have so much money that saving isn’t necessary? You probably never hear such a statement. You work hard for your money and property and are responsible for using it wisely.

Did you know that your creativity bug can save you some cash? Have you ever been inspired to invent something that’s just as good or better than store-bought items? Just glance at the many websites that feature one-of-a-kind creations and how people are cashing in on their unique handmade items.

Making money may not be the impetus for your creativity, but it’s a bonus. You’d be surprised that the creations you took for granted may be a must-have for others. Wouldn’t it be rewarding to have a side gig or a full-time job doing things you love to do?

4. A Creative Mind Helps Connect You with Others

Creativity is a precious gift that’s almost impossible to keep for yourself. No matter what your talent is, it will somehow resonate with those who see or hear it. This essential bonding is what connects communities and preserves cultures.

How do you feel when you go to an art museum and study works by masters past and present? You may have the same sense of awe when you recognize the talent in your circle of friends and community. You see the beautiful object, read the poems, or hear the mesmerizing music, and you feel a connection with the artist.

The same goes when you create something to beautify and bring joy to your world. Those who observe your gifts may experience a kinship on an emotional and spiritual level. No wonder art and other imaginative efforts have always broken the barriers of language and culture to connect humanity in everyone.

pop meme5. It Might Boost Your Self-Awareness and Esteem

Is it possible to have lived in your body since birth without fully recognizing who you are? Maybe you’ve yet to understand your potential and creative power that’s always been there. When you do things to expand your imagination and follow your artistic instincts, you may experience a heightened self-awareness.

Consider taking inspiration from Anna Mary Robinson, better known as Grandma Moses. According to an article published by the National Museum of Women in the Arts, Grandma Moses didn’t start painting until she was 78 years old. It began as a hobby, and she made do with humble supplies from around her home.

She didn’t care that she wasn’t a classically trained painter. Grandma Moses used her primitive style to recreate familiar scenes of pastures and farm life. The article mentions that she began to display her work in her 90s and clear up until she passed at 101.

Like this beautifully self-taught artist, your imaginative works can encourage you to do more. You start to believe in yourself more and the talents you have. Plus, you’re never too young or too old to learn new things.

Don’t turn your back on your talents just because you’re not famous. Realize that you needn’t be Leonardo Da Vinci to enjoy painting. You may not be another Mozart, but you can be the best musician within your gifts.

6. A Creative Mind Offers You Freedom

Remember how you were taught in school only to color between the lines? As you become aware of your creativity, you realize the artistic freedom you have. When it comes to your imagination, you’re free to create as you please.

History is packed with examples of creative people who forged their own paths. An article published by the Stanford Encyclopedia of Philosophy showcases the scientific work of Nicolas Copernicus. He defied 16th-century scientific theories by presenting a static sun with the planets revolving around it.

In those days, disputing religious theories could be deadly. Regardless, his mathematical genius and observations boosted his freedom of creativity. You can also feel free from conventional thinking when you are true to your inner voice.

7. You Can Get into Your Zone

Have you ever been so engaged in creativity and imagination that you lose track of time? Many artists and thinkers call this their “zone,” and their inspiration is in peak performance. The motivation may be so intense that you become one with your creation.

Soon, you’ll look forward to spending time in your zone. You’ll be more sensitive to your inner voice and intuitive skills. Maybe you’ll be like countless other gifted people and wonder how on earth you created something so brilliant and beautiful.

8. You Can Find Your Muse

No matter what art form or other talents people have, many attribute their creations to their muse. While some have a particular person as their inspiration, others describe their muse as their inner voice. Whichever speaks to you the most will be your inspiring guide.

Maybe you have a knack for writing and often listen to your intuitive voice as you write. Some authors describe the feeling as if the manuscript or poems were writing themselves. You connect with the creative powers of the Universe, and you produce a singular work that was destined to be.

Perhaps your muse is a beloved friend, family member, or mentor. These are people who encourage and inspire you to cultivate your gifts to the max. They resonate spiritually with you as you find new ways to create beauty and awe.

Don’t have a muse? The Universe hears your positive affirmation and will bring the right voice into your life. Plus, it will allow you to be more focused on your intuitive skills that bring out the best in your creativity.

creativeFinal Thoughts on the Benefits of Having a Creative Mind

Your triune being is a noticeably delicate balance of your innate creativity and your logic. The two works in tandem to enrich your life and those around you. All you must do is listen to your creative mind and put your heart into whatever talent you have.

11 Reasons Why It’s OK to Put Yourself First

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Why do people automatically think that a person who does what’s best for themselves is an arrogant or egotistical individual? Is it possible that they’re just taking time for self-care, and it’s being misinterpreted? True, some people tend to be self-fish, but putting yourself first is necessary.

Imagine you just bought a beautiful sports car at the dealership. You were so excited and happy to have this luxury purchase, but after a few months, the newness wears off. The excitement fades as you miss the first oil change, then the second, and before you know it, you’re unsure how long it’s been since it was serviced. To avoid facing unexpected repair costs down the road, it’s important to keep your Mercedes-Benz in top condition with extended warranties, ensuring that any necessary repairs or maintenance are covered while maintaining the performance and longevity of your luxury vehicle.

You keep meaning to take it to the shop, but you don’t have time. Now, the brakes are squealing every time you stop, and the check engine light is on. Still thinking, “you’ll get to it,” you ignore the signs that a breakdown is imminent.

Sadly, you’re on your way to work one day, driving on a busy freeway, and the car stalls. No matter what you do, you can’t get the engine to turn on. There’s a bit of smoke coming from under the hood.

You call a tow truck because you’re stuck, and you can’t get it to move. If you had only taken time to do the routine maintenance, the issues you’re experiencing could have been avoided. Consequently, you’re now faced with a $2,000 repair bill and no car to drive while it’s being fixed.

Your body is like that beautiful sports car. If you don’t make the time for “routine maintenance,” you will suffer from a breakdown. Be honest. How often have you struggled to even get out of bed from the exhaustion when you’re not getting enough sleep?

Self-care isn’t something you take care of when there’s nothing better to do. Instead, it should be a part of your life. If you don’t put yourself first, you’re going to have significant issues.

Eleven Reasons Why You Should Put Yourself First

put yourself firstIf your mindset is that your spouse, children, and job come first, you’re not alone. While all those things are essential, you’re never going to get far if your gas tank is empty. Self-care isn’t about being selfish; it’s about doing what it takes to keep you going and happy.

Here are some fundamental reasons why it’s okay to put yourself first. Remember, you’re not neglecting anyone; you’re just taking care of your needs.

1. You Can Get Physically Sick

You’ve probably heard numerous times that stress can kill. According to the National Library of Medicine, your blood pressure rises when you’re stressed out, putting you at an increased risk of a heart attack or stroke. Additionally, your fight-or-flight hormones increase too, which can also put your entire system under duress.

2. No One Else Can Do It for You

While you can delegate many things in your life, self-care is one thing you can’t pass off to someone else. You have no choice but to make time for yourself, as your spouse or children can’t help with this one.

3. You Will Be Able To Enjoy the Little Things in Life More

When your body is stressed and tired, you’re not going to enjoy the little things quite so much. For instance, a nice picture from your child may get tossed in the trash with barely a glimpse when you’re at wit’s end. Now, if you’re not feeling pressure and have a positive outlook, this picture might mean the world to you.

4. Your Mood Will Improve

Do you ever get so moody that you can’t stand yourself? One day you’re on top of the world, and the next day you’re sobbing into your pillow. Sure, life will always come with ups and downs, but your moods shouldn’t fluctuate like the weather.

5. Your Relationships With Others Will Improve

Why are some parents so inconsistent in parenting? It’s because one day they feel great and ready to tackle the world, and the next day they feel like if one person crosses them, they will bite their head off. The folks around you may walk on eggshells because they don’t know how to handle your moods.

When you put yourself first and take care of your needs, you will have a more even temperament that allows you to be more approachable. No one wants people to avoid them simply because they’re unbearable.

6. You Can’t Function on Little Sleep

It would be best if you had slept, and it’s not a suggestion but a requirement. Your body must have between 7-8 hours of uninterrupted sleep to repair cell damage that occurs during the day. According to the National Library of Medicine, your sleep deficiency can cause you to have an increased risk of cardiovascular disease over time.

Folks who don’t get enough sleep are also likely to develop type 2 diabetes, mood disorders, sleep apnea, pain and disability, and obesity. Plus, they call it beauty rest for a reason; no one looks their best with dark circles under their eyes.

put yourself first7. It Increases Your Confidence

Have you ever had a massage, a pedicure, a manicure, or some other treatment done? How did you feel afterward? There’s nothing better than having someone pamper you.

When you put yourself first, it will increase your confidence. Have you ever felt like you could tackle the world when you got a new outfit, pair of shoes, or haircut? It’s because taking care of yourself feels fantastic, and it can’t help but give you a little boost.

8. It Reduces Stress Levels

It’s hard to feel stressed out when someone is massaging a soothing oil into your skin. You don’t need to pay big money, though, to reduce your stress. Why not take a walk in nature, barefoot, and reconnect with the earth?

There are so many benefits to taking care of yourself, but the most important is that it lowers your cortisol levels, which helps with your stress.

9. You Can Enhance Mental Clarity

Have you ever experience brain fog? If you’re running on empty and not getting enough sleep, mental clarity is a significant issue. According to the National Library of Medicine, brain fog is an altered state of consciousness that can cause you not to concentrate and multitask.

Your brain, just like any other organ in your body, can become tired and sick. Your mental health is just as vital as your physical wellbeing. When you are under stress, lacking sleep, and just not doing well, your brain will suffer.

You will feel the effects as a general fog, which causes you problems with clarity and gives you an inability to pay attention.

10. Increased Self-Esteem

You may not try out for that management position when your self-esteem is low because you don’t think you’re a good candidate. You may not take reasonable risks in your clothes, hairstyles, makeup, and life. However, when you get the boost in your self-esteem you need from self-care, you feel like you’re winning.

You have an increased belief in your abilities, and you’re ready to tackle whatever comes your way.

11. Your Outlook on Life Will Improve

There are days when you feel like you can’t go another mile. You may feel helpless and hopeless. However, the good news is that your entire outlook on life will improve when you start taking care of yourself. You will see things that you might have missed before, like a rose bush blooming in vivid color.

When you go through your days down and out, you will miss so much beauty all around you. Little things like the coo of a baby, the smile on your spouse’s face, or the laughter of your children coming from their bedroom might go unnoticed. However, when you start taking the proper steps to take care of yourself, then you suddenly notice so many beautiful things you’ve missed.

put yourself firstFinal Thoughts On Why You Must Put Yourself First

Do you take time to ensure your needs are met? When’s the last time you went out with friends, hit the mall, or got your favorite sweet treat? You work hard, so you deserve to have a few little special moments all to yourself.

You don’t have to spend a great deal of money to practice self-care, and there are no expensive creams or products to buy. Of course, if those luxury touches are what it means to put yourself first for you, then do it. However, simple things like sitting alone in your room for thirty minutes and reading a good book are beneficial.

Remember, if you want to take care of those around you, you need to first take care of yourself. An empty pot can’t pour into others, so you must first fill your pot to overflowing. Challenge yourself for a few minutes of “me time” each day.

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