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

20 Self Affirmations to Increase Happiness and Optimism

Being optimistic is essential if you want to be successful and reach your goals. Optimism will allow you to be excited about the future, and it will help you be more resilient. To achieve this feeling, you can use self affirmations to increase feelings of optimism.

When you are optimistic, you can experience more abundance and prosperity than before. You will also be happier and find joy in the little things more often than pessimists.

Many people believe that happiness, optimism, and positivity come after achieving their goals. This is wrong, however, because you can achieve those feelings well before you succeed. Having an optimistic mindset can make all the difference on your path to success.

Self Affirmations to Increase Optimism

You are the only one who can decide how you feel, so make sure to give yourself the best chance. Use these self affirmations to help you become more optimistic, and you will surely reap the benefits.

self affirmations1. I am excited to see where things go from here.

With excitement for the future, you are sure to increase feelings of optimism. Excitement signals something good is coming, so strive for this feeling all of the time. It is normal to be nervous or afraid, but use this affirmation to allow the excitement to shine through.

2. I see the good in everyone, even myself.

When you can see the good in others, you will have a more optimistic view of life. If you can see the good in yourself, though, you will have an optimistic view of yourself and your surroundings. Work to see the good in everyone, including yourself, and your feelings will improve.

3. I will succeed and reach my goals.

Pessimism often stems from feeling like you don’t have what it takes to succeed. You will feel like your goals are so far out of reach that you will never achieve them. Eliminate those thoughts by replacing them with this self affirmation, instead.

4. I know that everything will work out one way or another.

Life tends to work out no matter how many obstacles or challenges you are faced with. You may not get the results you initially wanted, but chances are, you got something better. Everything will work out if you can think positively as you go through changes.

5. I see that my life is getting better all of the time.

With this self affirmation, you will be more aware of the good things in your life. You will notice small things getting better, and eventually, the bigger things will get better, too. Remember that your life is improving, and you will have no reason to sway from optimism.

6. I surround myself with positive, respectful people.

The people you spend your time with play a role in your feelings. While they can’t control the way you feel, their attitude and behavior can influence yours. To avoid becoming a negative person, surround yourself with positive and respectful people that support you.

7. I believe in myself and trust the decisions that I make.

When you believe in and trust yourself, you will be more optimistic. You won’t spend as much time questioning everything you have done or said. Instead, you will always know that you have done well, and you won’t have any negative repercussions.

8. I am learning and growing each day, even when I can’t see it.

Life is all about learning and growing, and knowing you are doing that can help increase the feeling of optimism. If you feel like life is at a stand-still, repeat this affirmation to remember that there is progress happening that you can’t see.

9. I put in the effort that will amount to success.

You won’t be successful if you don’t try, and sometimes you might feel like your efforts aren’t enough. If you put in the time and work hard to make progress, then use this affirmation to reassure yourself. Knowing that you put in the necessary effort will help you feel more optimistic.

10. I am talented and have the skills it takes to succeed.

Everyone is talented in different areas, so avoid comparing yourself to others in this regard. Continually tell yourself that you have enough talent and skill to reach your goals.

pop meme11. I radiate optimism and positivity.

If you repeat this self affirmation each day, it will begin to be true. Convince your brain that you radiate optimism all of the time, and it will increase optimistic feelings. The people around you will notice, too, and it might influence them to be more positive, as well.

12. I attract good opportunities.

If you ever find yourself feeling discouraged or doubtful about your opportunities, use this self affirmation. By regularly using it, you will attract better opportunities, and soon the right one will present itself. Repeat this affirmation until you believe it, and then allow the good to come your way.

13. I think optimistically.

This affirmation will help you push away negative thoughts. Plus, it will help reduce the number of negative thoughts that come into your mind, to begin with. These three words can make all the difference in helping you change your mindset and increase feelings of optimism.

14. I am in control of my life.

Always remember that you are in control. Other people might try to take control of your life, but that can only happen if you let them. You are always in charge, and you are responsible for making your decisions.

If you can remember that you are in control, you will make the best decisions for your life. Plus, you will do what makes you feel happy and joyful. With all of this comes increased feelings of optimism, too.

15. I am happy with who I am, and I feel good about myself.

As long as you like the person you are and feel good, you can be optimistic. Learn to love yourself and know that you are the exact person you are supposed to be. Practice self-acceptance and self-love to reach this stage, and use this self affirmation to help along the way.

When you have self-confidence, you will feel sure about things working out. The words or actions of others can’t bring you down, and you will feel more optimistic. Anytime you experience a little self-doubt, come back to this affirmation.

16. I can learn anything, and I believe in my ability to tackle problems.

Not knowing how to accomplish something can be discouraging. Remember that it is only temporary, though, because you can figure anything out. Be optimistic when faced with the unknown, and find solace in the fact that you are learning.

You are more than capable of overcoming any problem, and it’ll be easier if you stay optimistic. When you encounter something that you aren’t sure about, repeat this affirmation until you feel better.

17. I know things will get better when they are hard.

You can’t expect to go through life without obstacles or challenges. They happen to everyone, and you must find a way through those hard times. Use this affirmation to remember that things will always get better, and you will begin to feel more optimistic.

18. My mind is at peace, and I feel happy.

With a peaceful mind and feelings of happiness, optimism is sure to follow. Use this affirmation each morning before you start your day to help you stay optimistic all day.

There will be days when you need to use it more than once. Make sure you remember it to help keep you at peace. Then, you can remain optimistic even when things don’t go as planned.

19. I know that life is beautiful, and there is joy everywhere I go.

Life isn’t always perfect, but it is always beautiful if you know where to look. Even in the hardest moments, you can look around and find something that brings you joy. Live your life with this mindset, and you will be full of optimism all of the time.

20. Each day, I am getting one step closer to where I want to be.

As long as you keep moving forward, you are getting closer to your goals. Each day is a new chance to try again, learn more, or seek new opportunities. Even when you can’t see the progress, rest assured that there has been some progress each day.

self affirmationsFinal Thoughts on Self Affirmations to Increase Feelings of Optimism

If you want to increase feelings of optimism, these self affirmations will help you. They will help boost your positivity now and, if you use them regularly, will help long-term. Positive self affirmations help change the way you think, and before you know it, those affirmations will become habits.

Use these self affirmations to increase feelings of optimism so that you can be successful and reach your goals. Positivity opens the door to new opportunities and experiences that will help you along the way. If you ever find yourself struggling, come back to these self affirmations to remind yourself.

15 Weight Loss Mantras to Remember Every Day

Losing weight takes dedication and personal willpower each day. Whether you only want to lose a few pounds or you have quite a bit to lose, it can be hard to maintain motivation. Weight loss mantras can help keep you on track, though, and remind you of what you are working toward.

You might immediately think of excuses to eat, even when you aren’t hungry. Sometimes you will eat because you are bored or had a hard day. If you tend to struggle with these, switching your mindset with weight loss mantras will help create better habits.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, about one in three American adults and seventeen percent of youth are obese.

Developing beneficial weight loss habits will help you reach your goals and maintain a healthy lifestyle. You will lose the weight you were hoping for, and you will avoid gaining it back.

Fifteen Weight Loss Mantras to Remember When  You Struggle With Food

The next time you start struggling with food, recall these weight-loss mantras. The mantras will help you replace your unproductive thinking with motivation and helpful reminders. Not only are the phrases honest, but they will help you develop good habits for the rest of your life.

weight loss mantras1. I control what I eat, and food does not control me.

When you face a temptation to grab your favorite junk food, this mantra will help you overcome it. Remember that you are in control, and you can choose a better food choice. Seeing or thinking about the food might cause a struggle, but you aren’t controlled by food.

If you are busy at work and have no time to cook healthy food for yourself, have a peek at this Splendid Spoon for weight loss article for a good services that offers vegan ready meals. They follow the format of other food delivery services but with the emphasis on plant-based food and variety.

2. I avoid stress and emotional eating.

Stress and emotional eating are usual problems to overcome when you want to lose weight. Instead of turning to food to boost your mood, try to figure out how to fix the emotional issue. When you focus on a healthy solution instead of food, you will improve both areas of your life.

If you can avoid eating to soothe yourself, you can lose quite a bit of weight. Face your problems and work to overcome them rather than using food as a bugger.

3. The passing pleasure of food is not worth the expense of my health.

While unhealthy food might bring pleasure, the joy you find in eating will pass quickly after you are finished. Then, you will experience negative feelings knowing that you set yourself back on your weight loss journey.

This weight-loss mantra can stop you from choosing unhealthy options for immediate pleasure. Think about the long-term effects and the detriment caused to your health.

4. If I don’t feel like eating a piece of fruit, I’m probably not that hungry.

When you are hungry, you will eat healthy foods to satisfy yourself. If you aren’t willing to choose an apple, banana, or orange, you likely aren’t hungry enough to eat yet.

A sure sign that you aren’t hungry is if you rummage through the pantry or refrigerator and skip over every nutritional option. Anytime you do this, force yourself to walk away and come back when you are hungrier.

5. I am losing weight faster than anyone who isn’t trying.

Your weight loss journey might not move along as quickly as you hoped. Don’t get discouraged, though, because you are still making more progress than those who aren’t trying. Knowing that you are doing your best and putting in the effort will motivate you.

6. I am only waiting on myself because nothing else is holding me back.

When it comes to weight loss, you are the only person holding your back. You are waiting on yourself to become dedicated to the process and mindful of your food choices. This mantra will help you feel confident in your journey because you know that you are in control.

Before you eat the first meal of your day, say this weight loss mantra a few times. It will give you a beneficial mindset right from the start, helping you make better choices all day.

7. I choose healthy foods over junk foods.

This mantra will remind you to make better choices regarding food options. While you might want to grab junk food, this mantra will help you choose healthy food instead. Sometimes, it takes a little self-convincing to make better, healthier choices.

Skip sodas and breakfast pastries and opt for water and fruit instead. Avoid bagels and other high-carb options, and limit refined sugar. Making these simple changes in your diet can help encourage you to choose healthy foods every time.

8. I won’t reach my weight loss goals overnight, but it will happen.

Since you didn’t lose all of your weight overnight, you can’t expect to lose it that quickly. Your daily decisions influence your health, and developing good habits is essential. With good daily habits, you will notice small improvements regularly.

These small improvements are worth noting because they are the stepping stones to the final result. Even when you don’t notice your progress, you know it’s happening as long as you have been working hard. You must work hard each day, or you won’t reach the goals you are striving for.

pop quote9. I am becoming the healthiest version of myself.

When you know that you are becoming healthier, you will want to increase the benefits. Never forget that you are improving your health with each beneficial choice you make. Use this mantra often to help you avoid temptation and better yourself daily.

10. I am creating the body I want by only eating when I’m truly hungry.

Eliminate the habit of eating when you aren’t hungry. No matter what the reason is, walk away from food unless you need to eat. Your body only requires a certain amount of nutrition, and you will know when you are lacking.

11. I am the problem with my weight loss progress, but I am also the solution.

If you feel like you aren’t making enough progress, admit that you are the problem. Don’t leave yourself on that negative note, however, as you must fix the problem. You are the only one that can make changes to your diet, so find a solution that will help you out.

You will make mistakes along the way, but you can bounce back with your thoughtful solution. The power to make positive changes is within you, so continue becoming better each day.

12. I am only eating to nourish my body.

You don’t need to eat as a social activity, to increase happiness, or because there is nothing else to do. Instead, only eat when you need nutrients and vitamins to nourish your body. If you live by this mantra, you will reach your weight loss goals before you know it.

13. I am preparing for the times I will feel weak.

There will be times when your willpower is lacking, and you feel weak around food. You will be tempted to choose unhealthy options and indulge in high-sugar or high-carb treats. Use this weight loss mantra to help you feel stronger in those situations.

This mantra is also beneficial to use before you go grocery shopping or anytime you want to add an unhealthy snack to your cart. By preparing for the times you feel weak, you won’t buy things hindering your process. Instead, fill your grocery cart with whole foods and drinks without sugar and other additives.

You eliminate the temptation if you prepare by buying healthy food options instead of unhealthy ones. You won’t have processed foods or other junk food when you open your cupboard or refrigerator. This process forces you to make better choices, solidifying the new healthy habits you are implementing.

14. I give myself time to overcome cravings before choosing food.

When you think you are hungry but other factors could play a role, set a timer for fifteen minutes before eating. If you are starving, you will still want food when the timer goes off. However, if something is the problem, your craving will likely have passed during that time.

By setting the timer, you are giving yourself time to address the real issue. It could be that you are tired, thirsty, lonely, or sad instead.

15. I listen to my body to know when to eat and when I’m satisfied.

Your body requires less food than you might think it does. You only need food to maintain your nutrient and vitamin levels. By listening to your body, you will know when you need something to satisfy you.

Listen to your body to know when you are satisfied, as well. It would be best if you didn’t eat until you are full, so stop when you no longer feel hungry. If you pay attention to your body, you can quickly figure it out.

weight loss mantrasFinal Thoughts on Weight Loss Mantras to Remember Every Day

Losing weight can be difficult, especially when you have already developed bad habits. You can make a change, though, and start creating beneficial habits instead.

When you want to make a negative food choice, use a few of these weight loss mantras to keep yourself on track. The mantras will help you stay focused on your goal and make healthier choices along your weight loss program journey.

11 Self-Defeating Habits That Hold People Back

Has anyone ever told you that you’re your own worst enemy? If you engage in self-defeating habits, you’ve likely heard this statement a time or two. No doubt, you desire to live the best life possible, so this means that you can’t just live any old lifestyle.

If you want to rise above the norm and be exceptional, you need to look at the things you do. Are you a timewaster, or do you make every minute count? If you want to achieve great things, you need to get rid of the self-defeating habits holding you back.

Eleven Top Self-Defeating Habits

There’s no perfect life. Thankfully, there are ways that you can control the destructive behaviors that take away and not enhance your being. Here are the most common issues that you should strive to overcome.

1. Comparing Yourself to Others

Why does the grass always look greener on the other side? Stop looking at what’s going on in your neighbor’s life and start making yours the best it can be. You’re envious of material possessions and relationships when you can have the same things.

Additionally, things always look rosier when you don’t know the behind-the-scenes scoop. People and families can look picture perfect on the outside, but there are deep, dark secrets that you’ll never know. Don’t be so eager to step into someone else’s shoes, as their life is far from glamourous.

pop meme2. Procrastinating

There’s a certain amount of procrastinating that’s acceptable in life. However, if you make it a common choice to delay doing something that needs to be done, it’s a problem. See, the list of things to do keeps adding up until you have a mound in your to-do pile that’s overwhelming.

Stop putting off the things that you need to accomplish to another day. A common trick that seems to work for some people is to get the most challenging things off their plate first. Once you get the hard stuff done, you will feel confident enough to finish those small, mundane tasks.

3. Worrying About Tomorrow

How many sleepless nights do you lie awake worrying about work tomorrow or another situation? You’re losing precious sleep over something that hasn’t even happened yet. Shockingly, 85 percent of the things you fear will never occur.

Robert Leahy, Ph.D., wrote a book entitled The Worry Cure. In this book, he references a study that shows that most of the things you fret about will never come to pass. So, while you lay there with your heart racing and nerves frazzled, you’re working yourself into a state of frenzy over something that’s not going to happen.

Rather than spending all this time in an anxious state, why not start thinking positively? Start thinking about all the good things that will happen to you rather than all the negative ones.

4. Living a Sedentary Lifestyle

Most people work the nine to five shift and come home to their recliner to rest. If you sit in an office chair all day and crash on the couch all night, how will you stay healthy? Your body needs you to get up and move.

Exercise is essential for a healthy life. People start having medical issues in their 30s, 40s, and 50s and can’t figure out why they’re suddenly so unhealthy. The key is that you didn’t do anything to prevent it when you’re younger.

While it’s okay to veg and be a couch potato on some occasions, you need physical activity to keep your body healthy. The Franklin Institute did an article on this commonly used phrase and said that people use it as slang and don’t understand the gravity of the matter.

Sitting idle maximizes your chances of becoming obese, and it increases the chances of developing things like diabetes, high blood pressure, and high cholesterol.

5. Inconsistency With Children

It’s hard to be consistent with your children and discipline. However, if it’s wrong to play on their gaming system for more than two hours one day, then it should also be bad the next day. You must have a set of ground rules that you follow for your home.

If you let things slide one day and are upset about them the next, your children will see the inconsistencies and use them against you. Children need boundaries, and they like having a structure in place that keeps things the same. It’s very self-defeating if you’re not consistent in your discipline.

overthinking6. Overspending

There’s nothing better than a trip to the mall. A spending spree for new clothes or household purchases can put a boost in your step. In fact, many people use shopping as a hobby to cope with stress.

The intense highs that buying something produces can be addicting. However, if you’re spending money you don’t have, you’re going to cause financial issues. There’s absolutely nothing wrong with going shopping if you’re spending within your means.

7. Wallowing In Self-Pity

Is there anything worse than someone who’s constantly feeling sorry for themselves? They go through life feeling like the Universe is out to get them. When you become so self-absorbed and unhappy about your life, you make it hard for other folks to be around you.

Stop crying yourself a river and find effective ways to fix things that cause you pain. If you have issues from your childhood or in your current state holding you back, you need to seek effective ways to manage these issues. No one wants to be around someone always on the verge of tears and in a crisis.

8. Perfectionism

Wouldn’t it be nice if everything you did was perfect? Well, it’s a lovely fairytale, but it will never be possible. Humans are fallible, so there’s no way that you can be perfect at everything you do. It’s very skewed thinking that you can have an ideal outcome every time.

To embrace life means being kinder to yourself. You must learn to accept yourself, flaws, and all. If the sun shined every day, then you would never know how soothing and tranquil the rain can be.

9. Neglecting Your Mental Health

There’s always been such a stigma regarding mental health, but thankfully, people embrace their mental needs more than ever before. Still, much work must be done to ensure that people take care of depression, anxiety, and other conditions.

Your mind is just like the rest of your body, and it can get sick and need treatment. If you notice that your thought processes and overall mental wellbeing are not correct, you need to seek help before those self-defeating thoughts escalate.

10. Self-Criticism

Did you know that you’re the worst critic of yourself? You notice things that others probably have never seen. Stop putting yourself down for your weight, your hairstyle, or the clothes you wear. It’s time to start building yourself up.

Rather than pointing out all the things that are so wrong with you, why not start pointing out all the things you’ve accomplished? When you feel those negative emotions start coming to the surface about all your failures, you need to remind yourself of all the things you’ve done right. If you want other people to love you, then you must first love yourself.

11. Social Isolation

If the last year has taught society anything, it’s that social isolation can be mentally damaging. There’s nothing good that happens when you stay behind four walls consistently. It would help if you were out and mingling with others.

There are so many experiences that you can miss out on when you stay at home to Netflix and chill. Sure, there will be days when you need some downtime to recharge your batteries, but you need a social life outside of work. You’re robbing yourself of valuable relationships and experiences when you sit inside all day long.

self-defeatingFinal Thoughts on Identifying Your Self-Defeating Habits

Looking back on the list of self-defeating habits, did you see any problems that you face daily? Perhaps, some other issues aren’t on the list that you struggle to overcome. Life is about doing the best you can in the short time you have here on earth, so you need to make sure that you do everything you can to make it great.

The best thing that you can do for yourself and those around you is to love you. You must love and accept yourself, including all the things you wish were different. Things like comparing yourself to others, talking negatively, and wallowing in self-pity are only going to make you miserable.

When you stop engaging in these self-defeating behaviors, you will notice that your world gets a whole lot better. Plus, it’s incredibly harmful to beat up on yourself each day; why not strive to be more positive?

Remember, your children are watching you, and they will mimic your behaviors. So, you owe it to them and your family to show them how great life can be when you stay optimistic.

Meet the Adorable Real House Dogs of the Silicon Valley

The real house dogs of Silicon Valley, a pair of pampered pooches named Teddy and Coconut, will steal your heart with their fluffiness and charm. As Chow Chows, they have plenty of fluff to go around! Basically, giant bears in dog form, you’ll never have a shortage of cuddles with them as pets. These dogs live an active, fun life, going on many adventures in California with their family. Here’s their story.

“We got Teddy almost three years ago, the day after Christmas, actually. He was my Christmas present, and then we got Coconut a year later on New Year’s Eve. They’re both Chow Chows even though they look different,” their owner says.

About the Chow Chow

Chow chows are classified as non-sporting dogs, according to the American Kennel Club(AKC). This group of dogs includes a diverse array of breeds, from Chow Chows to French Bulldogs.

Chows were originally bred as guard dogs and hunters in the 18th century. They originated in Mongolia and China during the Han Dynasty, where they were kept in imperial kennels. Today, they’re mostly bred as pets and show dogs.

However, they still have some of their natural instincts and remain fiercely loyal to their owners. While they’re a bit aloof and standoffish with strangers, they make excellent family pets. The AKC describes them as serious-minded, dignified, and bright with beautiful, thick coats. They may be reserved, but getting them out of the house may help them come out of their shell.

“They’re natural guard dogs, so they need a lot of socialization. So, they go everywhere with us. We stay at pet-friendly hotels, go to pet-friendly restaurants, they go shopping with me. They love going on car rides,” their mom says.

 

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A post shared by Teddy & Coconut (@teddy.chow.chow)

“Coconut, our little girl, she is our social butterfly, so she loves more than anything in the world playing with other dogs, meeting new people and pets. Teddy likes the simpler things, so you can find Teddy 18 out of 24 hours a day sleeping,” the dog mom says jokingly. “I taught [Coconut] how to ring a bell whenever she needs service. Super smart, and also not smart on my part, ‘cause she rings that bell all the time because she always needs something.”

The adorable real house dogs run the show in Silicon Valley.

When you have dogs, your life tends to revolve around them. They make you happy, so you want to ensure your furry friends are taken care of, too. This is certainly the case with Coconut and Teddy; their owners always seem to consider them first when going out somewhere. They’re definitely spoiled, but they brighten up their mom and dad’s lives, so it’s totally worth it.

On their Instagram page, you can see them going to all the best dog-friendly restaurants and hangout spots. Whether it’s the beach, a local cafe, the grocery store, or a car ride, these Chow Chows are always down for an adventure. It’s hard to turn down their puppy dog eyes and sweet faces, after all.

If you want a Chow Chow but live in a big city, no worries. These dogs adapt well to city life, as they don’t need tons of exercise. The real house dogs of Silicon Valley show that Chows need some adventure when they’re not lounging at the house. Other than that, they’re a pretty laid-back, well-behaved breed.

“So, biggest advice I would give to people who want to get a pet is make sure you do your research, and also realize that it’s a lifelong commitment,” their owner says. “They’re not just a pet; they’re going to be part of your family, and they’re going to love you so much. And whatever love, care and training, and all the work that goes into it, I guarantee you, you’re gonna get so much more in return.”

Interesting Chow Chow Facts

Chow Chows are pretty big dogs, weighing between 40 to 70 pounds. They stand about 17-20 inches tall at the shoulder and have a life expectancy of 8-12 years. They easily resemble a lion due to the puffy, thick “mane” lining their face. Distinctive traits, aside from their fluffy coat, are a bluish-black tongue and almond-shaped eyes.

Chows can have either a rough or smooth coat, but both are double-layered. There are five colors of the Chow coat: red (light golden to deep mahogany), black, blue, cinnamon (light fawn to deep cinnamon), and cream. Since they have so much fur, they shed frequently, so you’ll want to brush them two or three times a week.

 

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A post shared by Teddy & Coconut (@teddy.chow.chow)

However, despite all their hair, they’re spotless, fastidious dogs. Many Chow owners compare them to cats because of their grooming routine, lack of odor and ease in housebreaking. They may have a scowling, snobby expression, but don’t let that fool you – these dogs are very well-mannered and calm.

They’re a bit shy around strangers but never aggressive or mean. As guard dogs, they’re very protective of their family and remain reserved around others. The chow’s personality comprises the nobility of a lion, the playfulness of a panda, the independence of a cat, and the loyalty of a dog.

While most chows aren’t overly affectionate, they will remain devoted and attentive to their family. If you want a serene, well-mannered dog, the Chow Chow may fit your needs.

Final thoughts: the real house dogs of Silicon Valley have stolen everyone’s hearts

The Chow Chow, a noble, independent, aristocratic dog, gets its dignified nature from its roots in China. Emperors used to keep the dogs as hunters and guard dogs. Today, the modern Chow Chow holds onto many of these basic personality traits. Just like the real house dogs of Silicon Valley, most Chows will protect their family like its their job.

But, they also have a playful, outgoing personality sometimes and enjoy seeing new places. Mostly, though, they’re just giant house dogs that love a good nap. After a Chow warms up to you, it just may snuggle up on your lap for a snooze if you’re lucky.

3 Ways Chronic Stress Impacts Your Health (And Ways To Fix It)

Stress is a natural response to challenging, anxiety-inducing, or demanding environments and situations. For many, it’s a standard everyday part of life, and it’s a perfectly healthy biological response in a vast majority of cases. Though many people believe that stress is always to fight, there’s nothing wrong with feeling that emotion now and then.

But there’s a difference between healthy levels of stress and chronic stress. Healthy stress serves to inform you that something is wrong and fill your body with the right hormones to survive. Chronic stress keeps your body in this suspended state of heightened senses and unbalanced hormones for a prolonged period, and it’s easy enough to point out how that could be bad for you!

Chronic stress can stem from many things, such as mental disorders, difficult circumstances, high-pressure jobs, personal problems, and more. These situations can trigger long-lasting physical effects of stress that negatively impact your physical health just as much as your mental health.

With the intense levels of heightened discomfort that chronic stress puts the body under, it’s no surprise that it can all take a lasting toll. A wide range of different symptoms may occur. In fact, you may even be at risk of many different illnesses. But how can something like stress be so powerful, and what can you do about it?

Three Ways Chronic Stress Impacts Your Health

Here are three ways chronic stress impacts your health and ways to fix it in three methods.

1.    It Harms Your Digestive System

chronic stressChronic stress manifests most obviously in the digestive system. So if you’ve been in a bad mental state, you’ve probably already noticed how your stomach may turn and your digestion act up as a result.

The odd episode of stress now and then isn’t necessarily a bad thing. But being stressed out to a chronic point can really take a toll on that system as a whole. Here are some ways it can be harmful, according to research:

·         Stomach Problems

The multiple physical symptoms of stress can cause an upset of the digestive system. With the increased heart rate, a boost of stress hormones, and fast breathing, it makes sense that your stomach will begin to suffer. You may get an ache or discomfort, but you might also have to deal with problems like acid reflux or heartburn. If you have existing stomach ulcers, they may be further agitated, too.

·         Bowel Issues

If you’ve ever noticed your bowel movements becoming a little different during times of fear, stress, or anxiety, then you’ll already know how stress can affect your body’s natural way of processing food. You might feel nauseated, be constipated, experience diarrhea, or even throw up!

·         Blood Sugar

Your liver works overtime to produce more glucose, so you have the necessary energy to manage stress, but your body may be unable to keep up with all that additional glucose, leading to a risk of unbalanced blood sugar, insulin resistance, or type 2 diabetes.

2.    It Harms The Respiratory System

The respiratory system is fundamental to your health, and the dysregulation of emotion – whether from stress or anger – can result in wear and tear type of lung damage, according to studies. To understand how this happens, let’s talk about what the respiratory system does, step by step.

First, air comes in through the nose and mouth, going down the throat via the larynx and then into the lungs through the trachea, ending in the bronchi. Bronchioles then oxygenate red blood cells for the rest of the body to use. Essentially, the lungs’ job is to excrete carbon dioxide waste from the cells and bring oxygen to the cells for the body’s supply.

If, at any point, stress affects one of the parts of the body involved with respiration, that can harm the breathing process. For example, stress can cause constriction of the throat or trachea, causing shortness of breath. And of course, accelerated breathing can happen due to panic and other extreme forms of stress, which can make you feel like you’re not breathing enough.

Chronic stress can exacerbate pre-existing respiratory conditions or put you at risk for developing certain kinds later in life. This includes chronic obstructive pulmonary disease, chronic bronchitis, asthma, and emphysema.

3.    It Harms The Cardiovascular System

You’ve probably heard of stress leading to heart attacks. As it turns out, stress does have a terrible effect on the heart and its relevant organs, and research shows just how bad it can get. Once again, it’s important to understand how the cardiovascular system works to understand how stress affects it.

To nourish the whole body, the blood vessels and the heart work together to bring oxygen and nutrition across all the different organs. These two components are also important for forming the human body’s natural stress response. When you experience sudden and unexpected stress, for example, your heart muscles contract, stress hormones go rushing through your body, and your heart rate rushes to deliver the hormones quickly.

But with chronic stress, what happens is that the heart is always under this state of stress and difficulty. You’re constantly overworking your blood vessels and the muscles of your heart, and that means your blood pressure is high all the time. This heightens your risk of developing conditions such as a stroke, hypertension, or a heart attack – and, at the very least, you’ll have to deal with circulatory inflammation, and it may even affect your cholesterol levels.

chronic stressThree Ways To Fix Chronic Stress’ Impact On Your Health

Here are three easy ways to help you take control of chronic stress.

1.    Write In A Journal

Some people falsely view the act of keeping a journal as “childish,” but it’s actually beneficial! Journaling is an act of reflective and expressive writing, allowing you to spill your guts in a private space regarding anything at all that is bothering you or stressing you out. Then, after you write all of that, you can enjoy the calmer feelings and reflect on those feelings once you’re in a calmer state.

Studies have found that journaling is an effective tool for encouraging positive thinking through the management of stress. Getting into the habit of writing in a journal every day can be a great way to process your everyday emotions and handle daily sources of stress, and you might gain some new insight into your life at the same time!

2.    Exercise

Many people repeatedly tout exercise as a miracle cure for stress, and though that is definitely quite an exaggeration, there’s no denying that it can help. The act of expressing stress physically through moderate exercise can help to relieve and expel some of that stress from your brain.

Numerous studies have shown that exercise relieves anxiety, depression, and stress and boosts positive thinking in turn. On the contrary, those who don’t exercise. Here’s how!

  • Improved sleep quality and helps you feel more rested, so you’re able to recover from stress and feel more ready to tackle potentially stressful situations during the day.
  • More positive hormones like endorphins to help you feel good, reduce stress levels and make you feel better.
  • Helping to lower the levels of cortisol, which is the body’s chief stress hormone, and a long-term exercise habit can properly maintain that hormone and its levels/
  • Making you feel more confident, allowing you to feel more capable regarding your abilities, so stress doesn’t feel as severe.

You don’t have to do intense exercise to reap these benefits. A healthy and moderate habit that gets a little bit of sweat going and a little bit of blood pumping. Walking, jogging, dancing, and even gardening can all work!

3.    Unwind In Social Environments

All human beings need some degree of social interaction, including the most reclusive introverts! Studies have even linked low social connection with anxiety and depression, further driving home the idea that your social life is connected to your mental health.

The exact amount of social interaction you need will vary from others’ needs. But that’s all the more reason to try and see how social environments affect your levels of stress. Here are some ways to unwind in social environments to manage chronic stress:

·         Spend Time With Loved Ones

The people you love can provide a lot of support during times of stress. Even being around people you like and making you feel good can boost feel-good hormones like oxytocin in the body, providing stress relief and facilitating improved positive thinking.

·         Touch Someone

Engaging in physical touch with those you trust (and who consent, of course!) boosts the love hormone, oxytocin, which can make you feel terrific! It’s a great way to mediate stress. Moreover, even a hug can give you all the oxytocin you could need or want to help yourself feel better. Studies have found that hugging others can decrease cortisol levels, the stress hormone, in the body.

·         Play With A Pet

If you’re not able to get human interaction, cuddling and playing with a pet can have a similar oxytocin-releasing effect, according to research! On top of that, having a pet can give you a sense of meaning and purpose. Besides that, this companionship helps you to feel less stressed out and anxious every day.

chronic stressFinal Thoughts On Some Ways Chronic Stress Impacts Your Health And How To Fix It

Stress, in moderation, is simply a healthy biological response that keeps you alert, strong, and alive when you need it to. The fight-or-flight response fills your body with all the hormones it needs to persist through challenges. But chronic stress is more than just that. It’s that fight-or-flight instinct but over a prolonged period. It’s constantly feeling unsafe and uncomfortable for no logical or rational reason.

Learning to manage stress levels to prevent them from impacting your health is incredibly important. Otherwise, you could end up with many physical symptoms that could escalate to more severe diseases. Remember, there’s no shame in asking for help. Indeed, the chances are that you will need professional aid in the positive management of chronic stress. Talk to your doctor if you feel that you’re struggling with this form of stress!

Psychologists Explain What Makes Someone Feel Inadequate

Do you ever feel like you’re not enough? You may have a spouse, children, and the house with the white picket fence that people dream of, but you still feel inadequate.

In fact, that nagging feeling of inadequacy eats away at you and tells you that you’re missing something. But what?

Finding the Root of Your Inadequate Feelings

When was the first time when you felt like you weren’t good enough? Can you remember the day when it all began? It was a bully that made them feel singled out and different, but for others, it was growing up in a home with abuse.

Did you have some life-changing circumstances that altered your perception of yourself? Changes can make you both scared and overwhelmed. Things like getting a new job, going to a new school, or losing a friend, can shake you to your core.

These feelings of inadequacy can often start with some significant changes in your life, and they can stick around for the long haul. You weren’t born with these feelings, and it’s your life experiences that have caused them to develop. However, you need to know that there’s nothing wrong with you, and it’s just your insecurities speaking negative things into your mind.

You’ve moved on from that time in your life, but the feelings are buried deep inside you. The further you suppress them, the more apt you are to have issues with your emotions. See, while you may bury them, your body still remembers the trauma, abuse, or incident that changed your view and feelings of yourself.

Inadequacy Often Begins In Childhood Trauma

inadequateIn 2014, Bessel van der Kolk M.D. wrote a fascinating book entitled The Body Keeps The Score. He used his years of studies to demonstrate why children who’ve been abused often become adults with complex issues and feelings of inadequacy. He theorizes that the body keeps track of the trauma, even if the mind blocks it.

Assume a child was abused when she was three years old. She would have no way to recall the events that happened to her as her age and maturity level wouldn’t permit it. However, when the child becomes six years old and starts school, her mother begins to see signs indicating if abuse has occurred.

How can a child whose been in a loving home begin to display knowledge of intimate acts? Her mind has suppressed the issues and doesn’t really understand it, but her body recalls every ounce of that trauma she experienced. She will, no doubt, be affected all her life because of an event that happened at three years of age.

An Environment That Wasn’t Enough

Adults know emotions and how trauma can affect the brain. Sadly, you’re aware that feeling inadequate is just a byproduct of the situation you were in that made you feel deficient.

The key is that you know deep down you’re enough, but you don’t feel strong enough within yourself to overcome these feelings. You must transform these old beliefs and tackle the root cause. However, to do this, you must expose the parts of your suffering, and then you can work on healing them.

She must go back to when she was three years old for the little girl who was abused. She must return to the state of the broken child. It sounds corny since she’s obviously unable to recall much from that time, but she needs to get back to that place in time where the trauma altered her.

Using her mental energy, she needs to visualize what the three-year-old part of her looks like. Going as specific as what she might be wearing or where she is during this time might be helpful. See, you can have memories as young as 3.5 years old, according to a study conducted by the American Psychological Association.

Healing the Past

It will take time and practice, but under the direction of a counselor, you can learn to go back and unravel the events that altered you. The woman (or man) must offer compassion to the broken child inside of themself. They need to tell the little child that things are okay and it’s okay to talk about the issues and heal from them.

The feelings of being inadequate can also be a defense mechanism against more powerful emotions that are angered at those who hurt her. These emotions are neither right nor wrong, but they must be handled. Perhaps, this person harbors feelings of anger or resentment towards their mother as she did not keep a close eye on things.

Since the parent did not closely monitor the situation, it allowed her innocence to be taken away. How many times have you said there is a hole in your heart or feel an emptiness? If you’re feeling inadequate, then these might be words you use to describe your feelings.

Your emotions are also physical sensations that you must manage, and you know how being not enough feels. No matter what good things come your way, you feel like the gaping hole in your soul allows them to flow right out.

To fix this issue, you need to patch the void. By mending this space, you will learn to hold on to the good things that happen to you. Additionally, it would help if you remembered to validate the things you’ve accomplished in life, as it feels good and boosts your esteem. Here are some things you could authenticate as achievements:

  • A successful marriage/relationship
  • Having a career, you love
  • Raising wonderful children
  • A roof over your head
  • Reliable transportation
  • Having family and friends who love you
  • Being a thoughtful and respectful person

You must train yourself to build the capacity with you to allow those positive experiences to penetrate. It will not happen overnight, but you can slowly make yourself notice sensations like love and even joy.

Daily Affirmations and Being Proactive Towards Recovery

self love quoteGetting over hurts that make you feel inadequate isn’t going to be a quick process. However, if you chisel away at the root a little each day, you will soon feel better than ever. It would help if you reminded yourself repeatedly that the feeling of not being enough is something that you’ve learned and is not true.

You must reconnect with the part of you that is hurt and show yourself compassion. Don’t expect miracles, as it took many years to develop these inadequate feelings, and it’s going to take time to alter your thinking. Thankfully, here are some things you can do to speed up the healing process:

•The Power Pose

One thing that will help you feel more confident is learning to do the power pose. If you do this at breakfast, lunch, and dinner, it can help to boost your confidence. Amy Cuddy, a social psychologist, did a powerful Ted Talk on this stance, and it helped her.

When you stand in confidence for a few minutes, you should also say to yourself that you’re strong and able to overcome whatever has come your way.

•Box Breathing

Box breathing is another excellent way to cope, and it’s an excellent way to calm your central nervous system. Start by inhaling deeply to the count of five, and then hold it for the count of five, followed by releasing it slowly through your mouth to the count of five.

You can try holding longer if you can, but it’s also okay to do a lower number if your lungs can’t hold for such a long period.

•Hit the Gym

A great way to get your adrenaline flowing and those feel-good hormones surging is a vigorous workout. Exercise is just as effective at treating anxiety and depression as some treatments. However, it’s also the sense of empowerment that it gives you that helps with your feelings of inadequacy.

•Stop Comparing Yourself To Others

One of the worst things that you can do to yourself is to compare yourself to other people. There is only one of you in this world, and your experiences have molded you into the person you are today. You only know what the individual you compare yourself to allows you to see, and there are always things they hide from the world.

pop memeFinal Thoughts on Feeling Inadequate

To achieve healing, you must first become aware of the things that cause you to feel inadequate. Once you’re aware of them, you can understand how and why they forced you to have these feelings. You must learn to name the time, validate the experience, and process the emotions it caused.

By doing this, you’re taking away the power the situation holds over you. Once you work through the buried anger towards the situation and people involved, you can move on and leave the struggle behind.

Isn’t it time you lay this burden down and restore your self-esteem and feelings of pride within yourself? Today is a good day for a change, and the future looks bright for you.

Robotic Pets Are Moving From Fiction Into Fact

For people who can’t have pets or who want to learn about robotics, robotic pets make a great option. Dr. Rongzhong Li, founder and CEO of OpenCat and Petoi IRC creates open-source robotic animals. Most robots are wildly expensive, but his company utilizes software and electronics that make them more affordable. This way, it’s accessible to anyone wanting to learn more about robotics.

“Our dream is to bring futuristic robotic pets from fiction to reality,” Dr. Li said.

It looks like he’s well on his way to achieving that dream! His first company, called OpenCat, created “a programmable and highly maneuverable robotic cat for STEM education and AI-enhanced services.”

The beginnings of an innovation

The first product launched was Petoi Nybble, a laser-cut robotic kitten that can run and learn from its owner.

Here’s a short description of Nybble from the website: “Nybble is probably the lightest and fastest robotic cat in the world that really walks. Its motion is driven by an Arduino compatible micro-controller. It stores instinctive “muscle memory” to move around. An optional AI chip, such as Raspberry Pi, can be mounted on top of Nybble’s back to help Nybble with perception and decision. You can program in your favorite language and direct Nybble walk around simply by sending short commands, such as “walk” or “turn left”!”

Incorporating machine learning into Nybble’s framework can enable continuous improvement in its performance. By analyzing data collected from its interactions and movements, Nybble can adjust its algorithms to optimize its walking patterns and responsiveness. This dynamic adaptability underscores the power of AI and CRM in creating robots that are not only functional but also capable of evolving over time. As a result, Nybble can exemplify how the synergy between artificial intelligence and real-time data management can lead to more sophisticated and responsive robotic systems.

Now, his next creation is Petoi Bittle, a palm-sized robotic dog that can learn tricks, walk and explore outdoors! The robotic pets are agile and responsive, just like real pets.

Here’s what Li says about the latest robotic pet: “Petoi Bittle is a tiny but powerful robot that can play tricks like real animals. We fine-tuned every bit to fit agile maneuverability into a palm-sized robot pet.

“Evolving with an open-source gene, Bittle is an open platform to fuse multiple makers’ gadgets into one organic system. With our customized Arduino board coordinating all instinctive and sophisticated movements, you can clip on various sensors to bring in perception. You could also inject artificial intelligence capabilities by mounting a Raspberry Pi or other AI chips through wired/wireless connections.”

How the robotic pets came to life from Li’s imagination

“In 2016, after my graduation, I got some time during the summer vacation and bought a Raspberry Pi for fun. At that time, I just wanted to make a robotic animal that can walk around. After one year, the robot grew a lot, and it became way too complex. So I decided that I had to engage all my time on it,” he said.

For all the non-techy people out there, Raspberry Pi is a series of credit-card sized single-board computers. They’re affordable and can plug into any computer or TV. The Raspberry Pi was originally designed to help kids learn programming skills. However, they serve a variety of functions, including giving robotic pets artificial intelligence capabilities.

Once Li had the AI figured out, he needed to make the pets accessible to the average person. Robots can cost thousands or even millions of dollars, but those are typically used for military or scientific purposes. To make them affordable, Li decided to make the pets open-source, meaning anyone can access the original source codes.

This way, anyone with knowledge of coding who owns a robotic pet can add their own codes. It allows them to add new body language or behaviors with just a couple of lines of code. The small size of the robots also makes them affordable, costing around $250 for a kit.

Dr. Li said this:

“I invented an open source framework called OpenCat to make robotic animals light and affordable. As a company, we both design and produce robotic pets for STEM education, entertainment and services. I was mostly encouraged by feedback from our backers and supporters.”

Even non-technical types can enjoy the robotic pets. According to the website, the company tested out the robots with people less experienced in coding and AI. It took them around one hour to assemble the robots’ frame. Of course, the hardware is the easy part. Learning the software may require some prior knowledge, but the kits come with instructions to make it user-friendly.

“Imagine, what you do at home can receive so many emails, all over the world, and they are actually paying for what we do. After receiving the robot, they also told me how much they love these little guys,” Li said.

Future of the robotic pets

So far, Li has raised almost $800,000 on his Indiegogo campaign and sold over 600 Bittle kits. He also was able to program the robotic dog to respond to his whistle! It’s amazing how robotic pets can still react to their environment and respond to commands.

Once the company catches up on orders, they will launch the Petoi Challenge. This series of challenges will keep the community engaged and promote lifelong learning. Since the community can add input about fixing bugs in the software, it makes the process more fun and interactive. Li’s company will even offer prizes to the users who come up with solutions to the problems!

It seems that the company has a lot more in store for the world. The website says: “Our mission is to bring affordable robotic pets from fiction to reality. We grew from a single maker to a company that can collaborate and negotiate with manufacturers to get the best solutions to our needs. We have many more cool ideas in mind, and Bittle is another small step towards our ideal shape of household robots.”

benefits of pets

Final thoughts on the AI innovation that helps children learn more about AI and coding

These cute robotic dogs and cats allow many children to learn firsthand about STEM and programming. However, they can also give companionship to anyone who can’t own pets due to costs, allergies, or other reasons. Of course, they can’t ever replace a living animal with a heart and soul, but these robotic pets are certainly fun to play with.

What do you think of these innovative robotic pets? Please share with us in the comments!

4 Benefits Of Being Kind To Yourself

Compassion is showcased as a desirable trait, and rightfully so. It refers to the act of kindness, caring, and love that you can give from a genuine place of empathy and concern to those around you. People widely recognize it as an incredible characteristic to have. Yet, in many cases, the act of turning that compassion inwards is viewed negatively by many!

Self-compassion, or the act of being kind to yourself, can make a few people roll their eyes. They may consider the concept to be one of conceit or selfishness, but it is anything but. In fact, it is logically much stranger to think that you should be kind to everything except for yourself! The reality is that you need your kindness as much as others need it from their external support systems.

Of course, it’s not easy to learn that compassion inwards. Many people struggle with developing that personality trait, and many more believe that it’s not a desirable trait to begin with. But the fact is that you should be doing your best to treat yourself with care and love every day! Are you not convinced? Here are four benefits of being kind to yourself.

1.    It Makes You Want To Improve

Being kind to yourself, also known as self-compassion, is a fantastic tool to boost your desire to improve yourself. Growth and self-improvement are tricky things to achieve, and it requires a lot of work even to want to get started. It can seem overwhelming, and it’s often a task filled with hurdles and struggles.

Studies have shown that self-compassion has a positive effect on motivation for improvement when related to working on complex issues. This is a bit of an exciting finding because many people believe that being kind to yourself can also stop you from taking note of your weaknesses.

But being kind to yourself doesn’t mean refusing responsibility or accountability for your behaviors. It simply means wanting the best for yourself and learning to treat yourself with a patient, understanding, and gentle hand. And wouldn’t that naturally include wanting yourself to improve?

On top of that, self-compassion helps you feel more confident in yourself. So addressing your weaknesses is more manageable because your self-esteem doesn’t hinge on bravado and false expertise. Intrinsic motivation to improve thanks to self-compassion can affect many complicated facets of your life, including:

kind to yourself·         Past Mistakes

It’s easy to want to turn a blind eye to the mistakes you’ve made, but self-compassion can teach you to address them adequately. After you perform a transgression, you’ll be more motivated to make amends for your actions and work harder to prevent repeated behavior. This is because you will genuinely want to be a better person. So you will feel motivated to change aspects of yourself that you’re unhappy with.

·         Inspiration

When you’re not kind to yourself, you may feel discouraged when you see people doing well in life, as you may compare yourself to them and feel inadequate. But when you do practice self-compassion, you see other people as a source of inspiration and knowledge. You don’t have self-esteem hang-ups that prevent you from feeling secure among those with more knowledge and experience than you, so you’re eager to learn from them and use their success as motivational points.

·         Personal Beliefs

Many people can quickly become stuck in their ways, refusing to grow and change their beliefs as they learn new information. Being kind to yourself motivates you to be the best person that you want to be, so you are more likely to be critical of your behaviors, thoughts, and patterns, allowing you to unpack them and correct them if necessary.

·         Performance

Being kind to yourself can mean that you’re more willing to work to succeed in different areas in your life, as you feel that you deserve to achieve your dreams. From a career perspective, you’ll be more interested in pursuing careers you like and improving your performance at your current job, even after mistakes or reprimands, which can increase your chances of career climb. From an academic perspective, you’ll feel more motivated to continue studying or working on complex subjects in your studies after doing poorly on a test.

However, it is worth noting that being kind to yourself doesn’t force you to become perfect. In fact, it can make you feel more comfortable within the bounds of imperfection. It’s a fascinating dichotomy. You will be more aware of your flaws, but you’ll also learn to accept them.

2.    It’s Good For Your Mental Health

It’s fairly logical to see how being kind to yourself could be good for your mental health, but the extent to which this happens is impressive! Here’s how some research explains this phenomenon of positive thinking from self-compassion:

·         Better Mindfulness

Mindfulness is the act of being present and grounded, which allows you to take the world around you, be aware of your feelings, and keep yourself level-headed. It’s a crucial component of general mental wellbeing. Self-compassion and being kind to yourself make you more mindful. You give yourself space and patience to process different emotions and to truly understand your mental state. This allows your mind to work through problems at a healthy rate without avoidance or denial.

·         Decreased Anxiety and Depression

Many people struggle with symptoms of depression and anxiety hand-in-hand. These disorders can make it hard to be kind to yourself, as they may tell you that you’re not worthy of that kindness. It’s a problematic cycle to be caught in. When your brain says you shouldn’t be self-compassionate and you believe that, you only become meaner to yourself and more susceptible to depression and anxiety as a result. On the flip side, leading with self-compassion will help you moderate these symptoms and prevent them from taking over.

·         Better Life Satisfaction

The combination of the aforementioned benefits to mental health allows you to enjoy life more. Your increased levels of positive thinking are fundamental to mental health, allowing you to enjoy life better and feel happy with where you are in the world. When you’re kind to yourself, you’re satisfied with yourself, after all!

kindness3.    It Helps Your Relationships

Many people believe that being kind to yourself is a little bit of a narcissistic trait or at least one that is very self-focused. That’s why it’s essential to bust down those incorrect notions and reveal that being kind to yourself can be good for your relationships with others!

It seems strange at first but think about it. You need to help yourself before you can help others. If you are not outfitted with kindness to yourself, you can’t extend service to others without hurting yourself in the process. You’ll get burned out and exhausted from putting all that effort into trying to help others when you don’t nourish yourself, to begin with.

Self-compassion can help your relationships by improving your:

  • Desire to connect to others
  • Empathy levels
  • Emotional intelligence
  • Caring nature
  • Supportive behavior

4.    It Helps Your Thought Processes

The way you think dictates everything about your worldview. It can ultimately make or break your life, how you respond to varying situations, the kind of company you keep, and how well you look after yourself. That’s why it’s so important to forge positive thinking, but that’s easier said than done.

Luckily, being kind to yourself may be the key to improved and healthier ways of thinking, primarily when related to your inner voice and self-perception. Here are some of the research-backed reasons that your thought processes can improve with self-compassion:

·         Better Self-Acceptance

Accepting yourself is a difficult thing to have to do, and many people spend decades of their lives working towards self-acceptance. When you’re able to be kind to yourself, you’re more likely to be accepting of your many different facets naturally and will be able to rely on yourself for validation instead of others.

·         Less Self-Criticism

Self-criticism is fine in healthy amounts, but there comes the point where it’s more counter-productive than helpful. Knowing when and where to apply that criticism is essential. Many people with negative inner voices also tend to be extreme critics of themselves to an unhelpful and worrying degree. This fosters a more positive inner voice that helps mental health. When you speak to yourself with more kindness, you naturally feel better, and you circumvent factors that could increase guilty, depressed, or anxious emotions.

·         Less Self-Judgement

There’s nothing wrong with examining yourself and working on your weaknesses in favor of self-improvement – and our first point covered how motivation to improve is a good thing. But it’s much less favorable for you to constantly judge yourself and feel disapproval or guilt for your behavior. Judgment of yourself will get you nowhere, and it’s more likely to make it difficult for you to examine your issues with accuracy. Speaking kindly to yourself gives you the chance to view your flaws in the same way that you would consider the flaws of a loved one – with patience, understanding, and a desire to support yourself as you grow.

·         Less Fear Of Failure

Fear of failure can be stifling in your life. Being so afraid of failing can cause you to get stuck in your comfort zone and keep you from taking wise risks or expanding your horizons. While it’s necessary to consider options carefully, it’s also essential to trust yourself enough to think well of your capabilities to handle challenges and overcome mistakes. Being kind to yourself will empower you with the confidence you need to feel comfortable with failure!

kind to yourselfFinal Thoughts On The Best Benefits Of Being Kind To Yourself

Being kind to yourself is a beautiful thing. It will make you happier, improve your mental health, provide you with motivation to improve, rewire how you think, and brighten your relationships. It is not about selfishness but patience. Instead, it’s about understanding that you are flawed, as all humans are, and loving yourself anyway.

Self-compassion is a trait that can be difficult to develop, but it’s doable! If you need assistance, you can reach out to mental health professionals. Above all else, take it one step at a time. Your journey towards self-compassion will involve you needing to be kind to yourself along the way as you face challenges and stumbling blocks. There’s no time like the present to begin!

8 Reasons Why Sometimes Being Quiet Is Better Than Responding

Talking is as normal and frequent as breathing, but there are plenty of times when you should shut up for the best results. That’s right: the solution isn’t always coming up with a great argument, but instead not saying anything at all. It’s difficult to accept at times and hopelessly uncomfortable at others, but it can give you the upper hand. Here are eight reasons why sometimes being quiet is better than responding.

1.    Insults Don’t Warrant A Response

Insults hurt, and what’s worse is not knowing how to respond. Instead of tying yourself into knots figuring out what to say, let it slide. Being quiet keeps you on the moral high ground.

·         Don’t Feel Bad

You’re not obligated to indulge people if there isn’t a constructive way to answer them. They’re putting you on the defensive, flustering you as you try to prove your worth. You might feel bad for ignoring them, but they probably wouldn’t have taken your words seriously.

·         Shut Down Insults

Don’t insult people back, or you’ll encourage further insults. To stop things in their tracks, use non-verbal cues that show you’re uncomfortable. You can sigh, shrug, roll your eyes, shake your head, and more to shut down the toxicity. They’re vulnerable to your response when they realize they’re not getting anywhere.

self love quote·         Give Them Something To Think About

Your silence is wielded as a weapon. After the confrontation, the others will remember that you said nothing. This can force them to consider whether they regret what they said. It could help them realize they need a different approach and may even bring them to an apology.

2.    People Don’t Always Listen

We’ve all had conversations where others have talked too much. Being repeatedly cut off or talked over as you try to get a word in is dispiriting. Deemphasize ordinary discussion in these situations so that you can gain from listening.

·         Understand The Conversation

Instead of exhausting yourself trying to be heard, get a handle on why others are talking at all. If they’re rambling and asking many rhetorical questions, they might be getting things off their chest, so there will be little for you to add. Let them have their time if you think they need it.

·         Spare Yourself The Trouble

If others aren’t listening to you, it’s not your responsibility to listen or respond. They may notice if you’ve been quiet for a while, at which point you can say you weren’t paying attention. That momentary embarrassment could help them take you more seriously. Since no one likes to talk at length without paying off, they might realize it isn’t fair to drown you out.

·         A Learning Experience

If you can’t talk, observe. You can learn much about people by letting them run their mouths for a while. Nod for encouragement and watch them pensively, allowing them to reveal who they are. The insight gained could assist in mutual understanding during future conversations.

3.    You Need Time To Think

As a rule, saying nothing can be better than saying something silly. You usually can’t just fall silent in a one-on-one conversation, but you have leeway in group settings. Everyone deserves time, so don’t think you have to respond right away.

·         Ignore The Pressure

We live in a society where not responding is taken as evidence of incompetence. When they’re trying to prove themselves, people blurt out things they regret. If someone tells you to weigh in, deter them with a simple shake of your head. Looking unprepared is worthwhile if it means you can come up with something good to say.

·         Be Mentally Present

When you’re on auto-pilot, you can end up talking for the sake of talking. That’s how people say what they don’t mean, exaggerate, and bring up pointless anecdotes. Sometimes to be present and optimistic about what you’re doing, you need to stop talking, even if it means not contributing to the discussion.

·         Be Fair To Yourself

It’s not always true that you should talk to make doubt and anxiety disappear. Research shows that people tend to attribute the worst moments of talking, like awkward pauses and conversational missteps, to themselves and not others in the group. Being quiet can curb that worry, letting you first psych yourself up with positive thinking.

4.    Listening Is Respectful

Sometimes people aren’t looking for a response, even when it seems they are. They might want an emotional release. It can support prioritizing listening over speaking, relying more on body language than words.

·         Watchful Waiting

It can be tempting to start talking, but sometimes you should only speak when asking a question and then go back to listening. People often don’t want to hear your solutions and want you to sympathize with their story. Validate them, so they’re more positive about hearing you speak next. As researcher Dr. Ralph G. Nichols said, one of the most basic human needs is to be understood, and the best way to understand people is to listen to them.

·         Process What You Hear

Thinking of what to say takes away from processing what’s being said to you. It’s rewarding to turn over what you hear in your head, even when you think there’s an opening to speak. Please pay attention when someone expresses themselves since what they divulge could be useful later.

·         Empathetic Listening

Researchers say you should clear away distractions like phones and make appropriate eye contact to act as listeners. Nod periodically and vaguely mouth words you hear. This will signal to the speaker that they’re being taken seriously and will change how you feel inside, making you a better listener.

pop meme5.    People Aren’t Always Fair

When people aren’t acting in good faith, you owe them nothing. If you think any response will be manipulated and used against you, saying nothing is in your best interest. Please don’t stoop to their level.

·         Thwart Their Tricks

People might say things to get a rise out of you, getting you frustrated so they can badmouth you later. They might tell you to prove something isn’t true when they’re burdened with proving their claims. They might condescendingly ask loaded questions or questions they know you do not know of. Ignore them, so they have to say something sensible.

·         Be Better Than Them

If you let others keep talking, they can dig their own grave. If you start responding, you might not realize how angry you’re getting, which could escalate. A simple “I won’t comment until you act mature” will do, then fall silent and fill yourself with positive thinking. The responsibility falls to your intimidators to make things right. They can’t seriously claim it was your fault that things fell apart.

6.    Take Some Control

Silence can be powerful. In a world where we talk all day, every day, nailing the moment to be quiet is a show of strength. You have to fight through the awkwardness of it.

·         Play Hardball

Author and business expert Jim Schleckser explains how silence can give you leverage during negotiation. If a person makes an offer and you don’t say anything initially, it’ll pressure them to be convincing. They may offer you more money to convince you you’re getting a good deal. Agree to some conditions but stay silent on others to agonize them further.

·         Suss Them Out

Silence is an intimidation tactic. People get antsy as they lack talking gnaws at them, making them want to fill the quiet. In frustration, they might just come out and say what they think, hoping to shock you so you’ll respond. The quiet can also trick people into thinking you know more, making them more respectful.

·         Maintain The Right Demeanour

You don’t have to respond to everything to get along. Talking too much can make you seem superficial, so keep your finger on the pulse. You can safely ignore some statements and even questions if you want to be taken seriously. People will learn your time is not to be wasted.

7.    Know When It’s Enough

There’s a time and place for everything, and talking is no exception. To survive life with any confidence, you must know when to cut yourself off in critical social situations. If you don’t, it’ll interfere with your personal growth.

·         Don’t Drag Things Out

People tend to want the last word in specific conversations. Don’t bother because repeatedly adding a new thought drags things out when you could have moved on. You never know how long you could be stuck meandering, especially with someone else who won’t let it go. If you’re unsure how to end a conversation, wait until someone says something ignorable. Then fall silent and shrug at any attempt to get you talking again.

·         Take Responsibility

Good rapport involves knowing when to stop talking so that opinions can be heard, even if you’re critical of what’s being said. Research shows that listening with empathy is one of the most vital aspects of communication for influential leadership, especially retaining those subordinate to you. And according to Dr. Nichols, as people improve their listening skills, they also strengthen their persuasion skills.

8.    Don’t Get Involved

Sometimes you need to be quiet not to get involved in a snafu. Though you may want to run your mouth, you’ve got to think of the consequences. These situations call for positive thinking to keep you balanced.

·         Don’t Get Intimidated

Don’t insert yourself into an argument you’re overhearing until you’ve heard enough. Also, be careful about responding to an arguer who’s trying to rope you into a confrontation with someone else. There’s nothing wrong with standing up for what’s right, but you may have to be quiet before you can get all the facts.

·         Consider Their Needs

Sometimes it’s someone else’s time to speak. You might hear something outrageous, something you think warrants a rant. But don’t presumptuously start talking when it’s someone else’s concern. That person might not want you to fight their battles or might not think you know what needs to be said.

·         Runaway Emotions

What may seem manageable can soon bring out the worst in you. If you’re too emotional, you’ll look foolish and say things you regret. Remember that it can be difficult to be convincing when raw feelings cloud your judgment. Stay positive to cool yourself off.

being quietFinal Thoughts On Some Reasons Why Being Quiet Sometimes Is Better Than Responding

Since everything in life revolves around talking, it can be agony-inducing not to know when to stop. But it’s a life-long skill that you have to work at. Keeping quiet will protect you from unsavory characters and honor people who are good to you. People are more than just their words.

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