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4 Ways To Begin Healing From Childhood Trauma

May 20, 2021 by Lakeisha Ethans

Childhood trauma refers to a long-term damaging effect on your mind and body due to something psychologically or physically distressing as a child. It is a response born out of an inability to cope with harrowing and difficult circumstances.

Many forms of trauma originate in youth. When not dealt with, these kinds of trauma can remain largely repressed and continue to affect your life in significant and painful ways. So, how can you overcome that? Here are four ways to start healing from childhood trauma for a positive future.

1. Accept The Childhood Trauma

Many different healing stages begin with acceptance, and it’s an exceptionally positive step to take when you’re healing from childhood trauma. You cannot fight something you refuse to admit is real, and you can’t recover from something you won’t say is there. It’s a simple concept but a painful one to execute. Here are some tips for acceptance:

· See Reality

It’s easy to see things as you want to see them, not as they are. Trauma survivors often trick themselves with false ideas and realities of how the world is. Imagination and desire are powerful coping mechanisms, but while they can keep you safe for a while, they ultimately impede your ability to confront the truth about yourself and what happened to you. Don’t sugarcoat things – see them, and all their ugliness, for real.

· Name What Happened

Saying the truth out loud is a surprisingly powerful way to begin healing from trauma. It means you’re admitting in no uncertain terms that something happened to you and that you have a true, horrible, actual name for it. “I was abused by my parents.” “I was sexually assaulted by (insert person’s name).” “I lost my family in a natural disaster.” These statements are enormous and frightening, but they’re often the first step to full awareness. It would be best if you gave yourself the rude awakening first.

· Foster Awareness

You must know yourself to accept what you feel. When you experience an emotional or trauma response, please note it and find its root causes. Allowing yourself to be aware of your feelings means you’re able to locate different problems, how they’re affecting your life, and where they may stem from, even if the process takes a while to hone.

· Understand That Acceptance Doesn’t Mean Preference

The act of accepting something doesn’t mean you’re okay with it. Accepting something doesn’t mean you’re giving in to it – it means you’re getting that it did happen and that this is the truth, no matter how much you wish it weren’t. You don’t have to be happy about it. You have to understand and realize it.

2. Let Yourself Feel Your Childhood Trauma

One of the toughest but arguably most important parts of healing from childhood trauma is allowing yourself to feel and experience it and all the emotions that come with it. This exercise can be hard to do because no one wants to feel those horrible feelings. It’s part of why healing is such a painful and challenging process.

It’s worth noting that entering this healing phase without support or professional assistance may not be a good idea. You can try to begin in small doses of opening yourself up to the feeling, basking in it, and then relaxing out of it – sort of like meditation in reverse. Here are some tips for allowing yourself to feel your childhood trauma to start healing from it:

· Sit With Them

Do not respond with extremes when you begin to feel the emotions associated with your trauma. Instead, stop, acknowledge the feelings, and then try to sit with them. Allow them to flow naturally without attempts to hide or alter them. Instead, observe them and pay attention to how your body responds. Allow it to do as it will. Cry, shout, punch a pillow, and express your emotions naturally as you are urged. When you feel you’re done with this process, bring yourself out of this and into a reflective state.

· Listen To Their Messages

Once you’ve expressed your emotions after sitting with them, your feelings have been allowed to say their piece, and it’s time for your logic to take over. Seek the wisdom in what you’ve felt. How can you connect your emotions to ones you’ve felt before? Can you find the roots of these feelings and how they affect you? What are these emotions trying to tell you? If it helps, you can use a medium like art or journaling to better work out these thoughts and find the messages in your emotions. Though you need the presence of mind to do this, you also can’t accomplish this task without letting yourself genuinely feel your trauma first.

· Be Honest With Yourself About Your State

How have you been surviving your trauma so far? Instead of waving away concerns, pay attention to them. Have you been repressing things? Have things been looking up for you, or in reality, are your emotional and mental states declining? Are your actions and goals being dictated by your past trauma? If so, is that really what you want? These hard-hitting quests can be painful to delve into, and they require you to be completely honest with yourself, which can be tough. Still, if you don’t address it first, it will eventually come out, whether you want it to or not.

3. Take Care Of Your Health After Childhood Trauma

It’s a bit of an overplayed trope that people diminish trauma and its effects by saying all you need to do is be healthier to get over it. So, let’s begin with a disclaimer: this is not the case at all. Being physically healthy won’t cure you of childhood trauma. But, at the same time, it can help, to some degree.

Your state of health and wellbeing can have effects on your mental state. Sometimes, they even go hand-in-hand. Mental health affects physical, which affects mental, which affects physical again. As such, taking care of yourself is paramount to healing, and it also teaches you to be kinder and gentler with your body and mind. Here are some tips to start you off:

· Sleep Enough

Childhood trauma can make it hard for you to sleep, so it’s understandable if you have difficulty doing so. But if you’re not getting enough sleep, that may actually make your trauma responses worse than they already are. Managing a better sleep routine, taking melatonin supplements, and creating better bedroom conditions are all ways you can improve your ability to get sufficient sleep. Try to aim for at least 7 hours nightly.

· Eat Better

You don’t need to eat like a marathon-running superstar to eat better. It would help if you didn’t go on diets or restrict your meals. Instead, try making better food choices. Tighten up your diet by choosing whole foods more often and junk food less often. This can reduce the inflammation that affects your body, which will, in turn, aid your mental state. It’s not a cure-all, but every little bit of help is often beneficial when you’re healing from trauma.

· Learn To Manage the Stress of Your Childhood Trauma

Childhood trauma makes you more reactive to stress, according to studies. This means learning positive ways to manage your stress levels is more important than ever. Everyday life can be stressful enough, but you’re adding the pain and difficulty of trauma to the mix. Learn to find healthy coping mechanisms, be more aware of your mental state, and start taking breaks when the stress gets too high.

4. Find Support for Healing the Childhood Trauma

Many people don’t want to seek support for healing trauma. There is a lot of negative stigma surrounding the act of getting help. Some people believe it makes them weaker or no one can help them. But the benefits of support and help on any healing process are undeniable, and they’re ones that you should take advantage of.

If you truly want to heal from trauma, you have to allow yourself to be helped. Here are some ways to find support to begin your healing process:

· Let Yourself Get Close To Others

Childhood trauma can often force you to feel like distancing yourself from others. You may feel like you can’t trust others, or your energy may be monopolized by you constantly keeping yourself in a survival mode of sorts. You may prefer to isolate yourself or feel uncomfortable with or even frightened of genuine gestures of kindness, affection, or care. Studies have found that being around people who support you can increase your compassion and positive thinking towards yourself, facilitating healing from trauma.

· Seek Supportive Communities

There are lots of support groups and support communities out there for people with childhood trauma. If you feel ready to, you can attempt to join one and connect with other survivors. This can help you feel less alone, and you may learn new coping techniques, management methods, and insights into the trauma that help you with your healing process. You may even make some new friends who understand what you’re going through.

· Get Therapy

Finding a therapist, psychologist, or psychiatrist who specializes in trauma can be difficult, and it may take a while before you find one who you’re comfortable working with. But at the end of the day, the process of healing from childhood trauma requires a professional hand. Think of it as a more severe physical illness. You’re not supposed to perform heart surgery on yourself! It would be best if you had a specialist or an expert. Research has long shown that treatment can be remarkably positive for post-traumatic stress disorder, so find someone qualified to work with childhood trauma.

· Get Physical Medical Support, Too

People often discount the severity of the physical symptoms that may arise or be comorbid with childhood trauma. It can be much tougher to find a medical specialist who understands these effects and can help with your physical healing. But if you can, it adds benefit and gets you more in tune with your body and how your life has affected it.

Final Thoughts On Some Ways To Heal From Childhood Trauma For A Positive Future

Healing from trauma is a momentous task, even with confidence, positive thinking, and support in the world. If you’re beginning this process, pat yourself on the back. You are brave for wanting to heal. While your recovery journey will be long, grueling, and full of bumps, hurdles, and setbacks, it’s a beautiful and important process. When you find yourself in a much better place, you will be glad that you were courageous enough to begin.

12 Laws of The Universe That Will Change Your Life

May 20, 2021 by Sarah Barkley

Becoming familiar with the twelve laws of the universe can help you unlock a spiritual and philosophical life. These laws are unchanging and have been in practice since ancient times.

Laws of the universe can help you manifest your dreams and live the life you always wanted to. Plus, these laws can help you master your life and fill it with love and joy.

Knowing how the laws of the universe work and how you can use them in your life is essential. Once you have a good understanding of them, you can use them to change your life for the better.

Twelve Laws of The Universe

Knowing these principles can help you harness their power.

1. Law of Vibration

This law is also commonly referred to as the law of energy. Everything carries vibrational frequency, which is what gives things energy. You’re not simply a solid piece, but you have energy running through you that causes vibration.

All vibrations are different, and all people, things, emotions, and thoughts have different frequencies. Even when it doesn’t look like it, everything and everyone is in constant motion.

If you are operating on a low frequency, certain things might be hard for you. You can change the vibrations coursing through your body, though, which will positively influence your life. When the vibrations or energy change, you can improve in the areas that you struggle with.

A few of the ways you can change your vibrations include:

doing yoga
learning about sound bathing
opening your chakras

2. Law of Rhythm

Everything in life has a natural rhythm, including the tides, seasons, attraction, and even sexuality. Because of the law of rhythm, you can’t force things when the time isn’t right. When you try to force things, it can mess up the natural flow of the universe.

To make the law of rhythm work for you, you must practice patience. Trust that everything will work out, and let the flow of the world take over and lead you. When you can do this, things will happen at the right time in your life.

Since there is a natural rhythm to life, things will never stay the same. You won’t always be the same person, and you must learn to embrace the changes instead of resisting them.

3. Law of Action

When a change is necessary, you must take action to make the change happen. You can’t wait for things to change on their own or believe that it will happen without you doing anything.

To make the most of this law of the universe, create an action plan and get started on it. When you do this, you will be able to obtain the things you want in life. If you don’t have a plan, you can still move forward and act on what you want, too.

The key is not to sit still. Keep working toward your goals and taking the necessary steps to get there. If you don’t act, you won’t ever get to where you want to be in life.

Sometimes you might have to slow down and think of new ways to achieve your goals. Stay open to all possibilities and pay attention to internal guidance.

4. Law of Oneness

The law of oneness states that when something moves, everything else moves, too. Essentially, we are all connected through energy and purpose, so everything moves at the same time. The law of oneness goes beyond your immediate circle and affects all cultures around the world.

This law can help you understand how and why your actions affect others. Everything you do or think causes consequences or benefits to those around you.

Apply this law of the universe to your life by practicing being compassionate. Since we are all affected by one another’s thoughts and actions, being kind and understanding makes the world better.

5. Law of Gender

The law of gender, sometimes known as Yin and Yang, are masculine and feminine energies in the universe that complement one another. When you can find a balance between the two genders, it will help you live a more authentic life.

6. Law of Polarity

The law of polarity states that there are two ends and two extremes to everything. If there is anger in your heart, there is love, as well. The two ends apply to every situation in life because one emotion also comes with the opposite emotion.

Another way of looking at the law of polarity is to think about when you experience a loss. Every loss comes with an increase in another area of life, even if you don’t experience it immediately. With every end comes a new beginning.

Other examples of the law of polarity include:

good and evil
warmth and cold
love and fear
happiness and sadness
creation and destruction
pride and humility

7. Law of Relativity

You don’t have to judge everything around you, which is what the law of relativity explains. When something happens, you don’t have to think of it as good or bad. Instead, see it as simply something that happened without giving it a label.

With this law, you should see everything as an opportunity to develop and change along with the world. Rather than reacting negatively to change, you will align it with your life. The meaning of things that happen in life depends on your perspective and nothing else.

This law can help you understand the hard parts of life and become more compassionate. Stop comparing your life to the lives of others, and accept your life as it is right now.

8. Perpetual Transmutation of Energy

This law is one that you can feel within your body, and it is up to you to use it to your advantage. You can use the energy that is in and around you to keep moving forward positively.

One way you can apply this to your life is by turning anxious energy into excitement. The key is to take any energy you have within you and reframe it into something beneficial. You can change negative energy into things like passion, creativity, or anything else that will help you.

To make this law of the universe work for you, you must learn to manipulate it to your benefit. Since things are constantly moving and changing, you must manifest it to work for you.

9. Law of Compensation

The law of compensation explains that the effort you put into something determines the outcome. You don’t get lucky when good things happen to you. Instead, it means that you put in the hard work to achieve goodness.

Likewise, when bad things happen, it isn’t because you have bad luck. It is a reflection of the work you put into the situation. The law of compensation is similar to karma because what you do comes back to you in another way.

If you work hard to better yourself every day, you will notice positive changes. When you don’t work on improving yourself, however, you won’t see any changes. The lack of change has nothing to do with how the universe works but, instead, is a direct reflection of the work you put in.

10. Law of Cause and Effect

Similar to the law of compensation, this law states that everything happens for a reason. If something seems negative, remind yourself that it is working out the way it is supposed to. Usually, it works out the way that it does because there is something better out there for you.

The universe seems to step in and help you along to put you on the right path. You won’t always understand the reason for how things work out, but trust that it is pushing you in the right direction.

11. Law of Attraction

The things that you focus on are naturally the things that you attract. So, if you focus on negativity, you will attract more negativity. On the other hand, if you focus on happiness and positivity, you will find your life is full of both.

When you don’t like how your life is, check the things that you are focusing on. Chances are, you are focusing on the things that you don’t enjoy in your life. Instead, focus on the opposite so that you can start attracting better situations and people.

12. Law of Correspondence

The law of correspondence states that the things you feel and believe are what you end up experiencing. This is because your feelings correspond with your experiences and situations. So, if you want a better life, believe in a better life first.

Additionally, if you feel like your life is full of stress and chaos, check your inner thoughts and beliefs. Your feelings are likely stressful and chaotic, too. Try changing them to peaceful and calming, and you will notice that your life becomes more peaceful.

Final Thoughts on Laws of The Universe That Will Change Your Life

Once you know and understand the laws of the universe, you can use them to your advantage. Learn to work with the universe to improve your life and live positively.

Integrating the laws of the universe isn’t hard, and it means different things to everyone. As long as you keep the concept in your mind, you can use it in the way that makes the most sense to you.

5 Ways Anxiety Impacts Your Ability To Make Good Decisions

May 18, 2021 by Lakeisha Ethans

Life is full of choices that have to be made. It’s not always easy to weigh options and make a definitive decision, but it has to be done. For the average person, this is already a tough job. But for those with anxiety, it can feel almost impossible to make good decisions.

If you have anxiety, you probably have found yourself struggling to make choices in the past. You may wonder what’s wrong with you or why this is happening. Well, your anxiety is likely to blame! But how? Here are five ways anxiety impacts your ability to make good decisions.

1. It Makes You Too Anxious To Ask Questions That Help You Make Good Decisions

One of the most inconvenient things about anxiety is that it fuels itself. The existence of fear helps it to self-perpetuate. This is because, for the most part, tensions can be reduced through open communication. However, anxiety stops you from asking questions, as you fear judgment, threats, and other problems.

When it comes to decision-making, you want to collect all the information you can before making a choice. With anxiety, you can’t do that, especially if you need information that can only be obtained by asking others for it. On the surface, this doesn’t seem like the biggest deal, as the Internet allows quick lookups of opinions, and sometimes, other people’s words don’t hold that much weight anyway. But this is especially detrimental when it comes to subjects like:

Your finances
Healthy decisions
Your education
Finer aspects of laws and legality
Personal relationships
Familial issues

There are some things you need to be able to ask directly to a professional who works with you specifically – such as your doctor, therapist, financial advisor, or teacher. These individuals have more insight into your specific needs and their specific requirements, and you can’t get that information elsewhere.

And, of course, when it comes to personal things, you can’t simply google details of your interpersonal relationships. And a lot of the time, people won’t know that something is concerning you until you voice that concern, and they won’t know you need reassurance until you ask for it.

Anxiety prevents you from asking questions that need to because you’re so focused on what could go wrong. And, ironically, seeing all the potential problems with a situation means that you need, more than ever, to be able to ask questions. It’s a dangerous cycle to be caught in.

2. It Paralyzes You In Fight-or-Flight

You’ve likely heard of “fight-or-flight” as a concept several times in your life. Many people think that this reaction only comes into play in situations of extreme danger. This is not true. The mind and body can enter this state whenever a threat, whether imagined or accurate, and anxiety makes many things into a perceived threat!

Anxiety sends a part of the brain known as the limbic system into overdrive. This system is used for the brain’s emotional responses and deriving motivation and specific aspects of memory. Meanwhile, there’s another part of the brain that anxiety ignores – and that’s the prefrontal cortex. It is here that the brain makes all of its chief decision-making, and it’s often referred to as the “thinking brain.”

The limbic system and prefrontal cortex often have to fight for our brain’s attention, in a way. You’re likely only ever paying attention to one of them at a time, or at least one influences you more than the other at a time. When you’re anxious, it’s the limbic system that wins, latching only to the amygdala in the limbic system and throwing your prefrontal cortex out for a loop.

The limbic system rushes through all sorts of different fears and anxieties when you enter a fight-or-flight mode driven by anxiety. You start spiraling, and one simple fear turns into a catastrophic worst-case-scenario visualizer. It’s terrible for your ability to make decisions, especially since the imagined threats your limbic system is screaming about aren’t realistic at all. This can drive you to make irrational decisions or become too paralyzed to make any decision at all.

3. It Causes Overthinking and Underthinking

One of the strangest parts of anxiety is how it can be so contradictory in what it does to you, making you go to both extremes of a spectrum at once. It’s like anxiety tries to make you get the worst of both worlds, which is incredibly annoying when it comes to making decisions.

Behavioral patterns caused by anxiety can seem like total opposites when decision-making is involved. The act of making the right choice means you have to think about it to some degree, but anxiety makes that difficult from all aspects. Here’s how:

· It Makes You Overthink

Minor, small decisions can seem vast and terrifying when you have anxiety. Every single thing seems frightening and like it holds potentially threatening repercussions. This makes you spend way too long on inconsequential decisions.

· It Makes You Underthink

Major, big decisions can be way too much for you to handle when you have anxiety. The act of thinking about needing to make these decisions makes you desperate to end it all quickly, as each thought makes you more and more worried. So instead of giving the choice any care, you pounce on something that seems workable the second you get to. You’ll pick one of the first ideas you happen upon, even if it’s an unreasonable decision fueled by anxiety.

· It Makes You Unable To Think

When you overthink, underthink, and get overwhelmed by decisions thanks to anxiety, it can make it impossible for you to think at all. With all the confusing feelings jumbled up into one, you may decide never to decide at all, avoiding the source of your contradictory anxieties.

4. It Distracts You From Good Decisions By Making You Feel Ill

When you’re trying to make decisions, you usually want to be entirely focused on your options. People who are feeling unwell tend to make less wise decisions when choices are presented to them because they can’t devote their full attention to the subject at hand.

Anxiety messes with your chances of choosing things well because it often manifests physically. Though many people may ridicule this concept by saying it’s “all in your head,” for example, the fact remains that the brain and nervous system impact the entire body. It’s “all in your head” because it’s happening in your brain, but that doesn’t make it any less physical, valid, or stoppable.

Here are some ways that anxiety can manifest in physical symptoms, some of which can even last long-term with lasting effects:

· On The Cardiovascular System

Anxiety sends your heart into overdrive. Your heart rate accelerates and palpitates, and in extreme situations, that might even come with significant chest pain. According to research, this also comes with a heightened risk of high blood pressure, heart conditions, and other coronary events.

· On The Digestive System

Ever noticed that your stomach starts to hurt when you get anxious? These aches and pains can cause many discomforts when you’re trying to make decisions, fueled by the stress of it all. Studies say anxiety can even cause irritable bowel syndrome!

· On The Respiratory System

Anyone who’s ever had an anxiety attack will be familiar with the shallow, quickened breathing that anxiety can entail. For those with conditions like asthma, it’s even harder to deal with. Trying to make choices when you’re short of breath is tough, and if you have a respiratory disease, anxiety may put you at risk for several serious complications, say studies.

· On The Immune System

The stress responses caused by anxiety cause many hormones and chemicals to leak into your bodily systems. These chemicals seek to focus on getting you through the current problem, helping you survive. With long-term anxiety, though, this means that the attention taken away from your immune system makes you at risk of getting ill more easily. If you’re feeling sick while trying to make choices, it could be that all that anxiety is coming back to bite you and take your positive thinking away even further!

· Other Aches and Pains

Your central nervous system isn’t just responsible for handling stress and anxiety signals – it’s also what conveys pain and discomfort to your brain. This means that sometimes, just being anxious can cause random physical pain, such as muscle tension, general soreness, and headaches. It’s hard to make decisions well when dealing with pain in random parts of your body!

5. It Disengages Parts Of The Brain

Did you know that anxiety is so powerful that it can completely and utterly disengage parts of your brain? We’ve talked about how the limbic system tends to win when you enter fight-or-flight, but even the presence of anxiety without the fight-or-flight response is enough to send an essential part of your brain shutting down.

A study found that when anxiety exists in someone’s mind, it plays a significant role in decision-making, often choosing the least positive options. This research, published in the Journal of Neuroscience, discusses how the prefrontal cortex can be completely disengaged by anxiety. As previously mentioned, this part of the brain is necessary for decision-making.

The study found the following facts about making good decisions:

You are more likely to make mistakes in decision-making when you face distractions and hurdles if you have anxiety.
Anxiety prevents the brain from ignoring potential environmental or psychological distractions.
When you’re anxious, a neuron group in the prefrontal cortex becomes numbed, unable to help you make decisions.
Instead of over-engaging unproductive brain circuits, anxiety may have a higher chance of simply disengaging productive ones.

It’s easy to see how losing access to a fundamental part of your brain can further fuel anxiety. It’s an exciting way of better understanding what anxiety can do to you and how, on a neurological level, it can stop you from making good decisions.

Final Thoughts On Some Ways Anxiety Impacts Your Ability To Make Good Decisions

Anxiety is difficult to live with, and the fact that it can impair your decision-making ability makes it all feel even worse. If you struggle a lot with making choices, know that your anxiety may be the root of it all. You can and should speak to a doctor or relevant mental healthcare professional to find ways to manage this crippling anxiety.

Scientists Reveal Link Between Breastfed Babies And Better Cognition

May 18, 2021 by Kristen Lawrence

A new study finds that breastfed babies score higher on neurocognitive tests when they get older. Researchers in the Del Monte Institute for Neuroscience at the University of Rochester Medical Center (URMC) led the study.

They compiled data from thousands of cognitive tests taken by nine and ten-year-olds whose mothers provided them with breast milk as babies. Then, they compared these scores to those of non-breastfed children.

“Our findings suggest that any amount of breastfeeding has a positive cognitive impact, even after just a few months.” Daniel Adan Lopez, a Ph.D. candidate in the Epidemiology program and the first author of the study. “That’s what’s exciting about these results. Hopefully, from a policy standpoint, this can help improve the motivation to breastfeed.”

Hayley Martin, Ph.D., a medical student in the Medical Scientist Training Program and co-author of the study, mainly researches the benefits of breastfeeding. “There’s already established research showing the numerous benefits breastfeeding has for both mother and child. This study’s findings are important for families particularly before and soon after birth when breastfeeding decisions are made.”

“It may encourage breastfeeding goals of one year or more. It also highlights the critical importance of continued work to provide equity-focused access to breastfeeding support, prenatal education, and practices to eliminate structural barriers to breastfeeding.”

The study was published on April 26 in the journal Frontiers in Public Health.

Major findings from the study on cognitive benefits of breastfeeding children

For the study, researchers analyzed the test results of over 9,000 nine and ten-year-old children. They took part in the Adolescent Brain Cognitive Development (ABCD) study, the largest long-term study of child health and brain development. The team found significant differences between the cumulative cognitive test scores of breastfed and non-breastfed children. They also found that the longer a mom breastfed her child, the higher that child scored.

“The strongest association was in children who were breastfed more than 12 months,” said Lopez. “The scores of children breastfed until they were seven to 12 months were slightly less, and then the one to six-month-old scores dips a little more. But all scores were higher when compared to children who didn’t breastfeed at all.”

However, the study found that breastfeeding doesn’t significantly impact executive function or memory. Previous research corroborates these findings.

“This supports the foundation of work already being done around lactation and breastfeeding and its impact on a child’s health,” said Ed Freedman, Ph.D., the main investigator of the ABCD study in Rochester and lead author of the study. “These are findings that would have not been possible without the ABCD Study, and the expansive data set it provides.”

Additional co-authors include John Foxe, Ph.D., and Yunjiao Mao with URMC and Wesley Thompson of University of California San Diego. URMC is one of 21 sites in the U.S. collecting data for the ABCD study.

Through 2026, the institute will continue collecting data on 340 local participants. In all, the study will follow 11,750 children through early adulthood. Researchers will analyze how biological development, behaviors, and experiences impact brain maturation, academic performance, social development, and overall health. The National Institutes of Health-funded the study.

Breastfed babies also have better health in other ways

These compelling reasons prove natural breastmilk outperforms baby formula.

1. They have fewer allergies

Breastmilk lowers the chance of babies developing allergies because it contains secretory IgA. This antibody helps form a protective layer in the baby’s digestive tract. The protein prevents allergic reactions caused by undigested food in the intestines. Non-breast-fed babies have a higher risk of developing allergies since formulas don’t contain IgA.

2. They may have a higher IQ

Research shows that breastfeeding babies might boost their IQ because it increases white matter in their brains. In fact, one study found that children breastfed for the first six months scored 7.5 points higher on verbal tests. The results come from the largest randomized trial ever conducted on breastfeeding, proving that it can improve cognition significantly.

3. Breastfed babies have less likelihood of becoming obese

According to the American Journal of Epidemiology, breastfed babies have a lower risk of becoming obese in adolescence or adulthood. Studies have shown that the longer a mom breastfeeds, the less chance her child will become overweight. Infant formulas usually have a much higher sugar content than breastmilk, which could explain the obesity risk.

4. They have a lower risk of developing Sudden Infant Death Syndrome (SIDS)

SIDS occurs when a baby suddenly stops breathing while they’re asleep. This can occur for a few reasons, such as the baby having a brain defect or respiratory infection. However, studies have found that breastfed babies have a reduced risk of developing SIDS. Research shows that even two months of breastfeeding reduces SIDS risk by almost 50%.

5. Breastmilk contains many important nutrients

Finally, breastmilk contains natural nutrition that just can’t be mimicked by formula. While synthetic milk is similar nutritionally, it’s missing key components such as immunity-boosting antibodies. A mother’s milk can adapt quickly to cater to the baby’s needs. For example, if they’re sick, you’ll have extra antibodies in your breastmilk to help your baby fight the infection. Breastmilk is also easier to digest for infants than formula.

Final thoughts on a study showing breastfed babies have improved cognitive health.

It’s clear that breastfeeding offers many benefits to both mom and baby. Not only does it help a child bond with their mother, but it also protects the baby from infection. Breast-fed babies also have more robust immune systems and even score higher on cognitive tests later in life. While some mothers prefer formula for their babies, even two months of breastfeeding can make a huge difference.

Not to mention, a commercial formula can never replace a mother’s milk since it’s missing vital antibodies from the mom. Many studies have shown that breastfed babies have better health across the board. Plus, infant formula can get quite expensive for a new mom, and breastmilk is totally free. Of course, it’s a personal choice whether someone should breastfeed or not, and some women can’t wait for medical reasons. Always consult your doctor or gynecologist if you have questions about breastfeeding.

Brave Woman Ends Abusive Relationship and Reclaims Her Health

May 18, 2021 by Kristen Lawrence

Alyssa, a 23-year-old who lost 150 pounds after ending an abusive relationship, inspires thousands of women on the Internet. She shows people that taking that first step will get them there no matter how far they have to climb. Being in a toxic relationship can hold you back from your goals. Once you remove them from your life, you can start to heal and reclaim your power.

“I started my weight loss journey in January 2019 after leaving an abusive relationship. I finally decided to take my weight loss seriously.”

Alyssa said, “I started with a ‘calories in, calories out’ kind of diet. I focused on eating foods that were lower in calories. Later on in my journey, I kind of learned how to eat those foods in moderation and still lose weight.”

When you’re just starting on a weight loss journey, tracking calories is essential. It helps you learn proper portions and keep tabs on how much you eat. However, as you start memorizing the calories in your meals and snacks, you can give yourself more slack.

Alyssa lost all the weight naturally, going from 375 lbs to her current weight of 201 lbs. Actually, she lost 174 pounds total so far! She’s made huge strides toward better health, but getting there wasn’t a piece of cake.

“It was really hard, in the beginning, to fight those cravings because I was so used to eating sweets and eating out. But after the first 30 days, I saw about 30 pounds lost, and I was really motivated to continue going.”

In addition to eating healthier, Alyssa began working out as well. She says she does whatever exercise she’s in the mood for that day. Her favorites are the elliptical, strength training, and swimming. However, she switches it up often to keep things interesting.

How exercise can help rebuild your life after an abusive relationship

When you leave an abusive relationship, you often don’t remember who you are. You’ve lost your identity because of months or even years of trauma. As a result, you may not even know the first step to take when you’re single again.

However, exercise is a great outlet to release pent-up stress or tension. It also can help you rebuild your confidence and perhaps make new connections at your local gym. Not to mention, working out doesn’t just increase your physical strength. It also makes you more mentally and emotionally resilient.

Exercise releases tons of endorphins, which will help boost your brain health and promote happiness. Working out won’t erase the abusive relationship from your memory, but it can certainly help you move on. Many women find that having an outlet such as exercise helps them stay productive. It’s a positive way to release anger and will give you something to look forward to each day.

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One woman found that after leaving an emotionally abusive relationship, group classes helped her heal. She went to a spin class with a friend at her local gym, and she became hooked in just one session. She loved the choreography, the beats from the music, and the instructor’s uplifting personality.

The group setting helped as well because she made friends with a few cyclists after a while. She even opened up to some of them about her abusive relationship, and they, in turn, shared their struggles. She found it very therapeutic, and it also provided her a way to stay fit. Plus, it cost $32 a class, so she wanted to get her money’s worth.

Her friends helped her stay accountable as well since they would know if she missed a class. If you’re getting out of an abusive relationship, consider group classes at your gym or yoga studio! It’s a great way to meet people and stay healthy at the same time.

How losing weight helped Alyssa become a new person

Alyssa struggled just like anyone trying to lose weight, but she stayed persistent. Following others on the same journey on social media helped her stick to it. Plus, she kept her eye on the prize, dreaming about how much better she’d feel at a lower weight.

“Throughout this journey, what kept me motivated is watching other Instagrammers who’ve lost a lot of weight. After losing weight, there are so many things that changed. Being able to fit in a rollercoaster, ride on a plane and not buy two seats, being able to hike, to be way more active than I ever was before.”

We’ll leave you with some motivating words and advice from Alyssa herself.

“I didn’t think that life was this enjoyable at all before I lost weight, and I’m still not done yet. You don’t have to wait for a new year, Monday, a new month. If you mess up, if you have one bad meal or a bad snack, it’s not the end of the world, and you can hop back on there,” Alyssa said.

“There’s been countless times where I have messed up and eaten out, but I still stay consistent, and that’s what helped me the most. I feel like when I first started, I had no idea what I was capable of. I’m just so proud of the person that I was, that I stepped forward and made that change, and you can be that proud too.”

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Final thoughts about a woman who lost 150 pounds after leaving an abusive relationship

Abusive relationships take their toll, especially if you’ve been in one for years. They can leave you with lasting emotional, mental and physical trauma, and it can take a long time to heal. However, once you finally say enough’s enough and put an end to the abuse, you can get your life back.

Many women find that therapy helps give them the support and understanding they need. Some people, like Alyssa, have discovered that exercise is a positive outlet for them. No matter what, never stay in a relationship where you’re not valued or loved. If you need support but want to stay anonymous, call the National Domestic Violence hotline at 800-799-SAFE.

10 Lower Body Workouts That Melt Fat At Home

May 18, 2021 by Power of Positivity

Are you working hard to try to fit into your favorite outfit after adding a few pounds? It can seem daunting, but you can regain the physique you want by eating well and working out. And that pricey gym membership? Forget it! You can do these exercises from the comfort of your house. You might find yourself focusing on trimming your abs or arms, but don’t overlook lower body workouts. Working out your hips, thighs, and calves can increase body strength and give you stamina for those other workouts. You will see quickly how all workouts can inner-connect and add up to a fitter you.

Let’s look at ten ways to melt fat–faster than you thought you could.

Ten Lower Body Workouts to Try for Melting Fat at Home

Consider adding these lower body workouts to your daily exercise routine. Here are ten exercises for you to try at home.

1. Hiking

According to an article published by the American Journal of Lifestyle Medicine, this is one of the most inexpensive exercises that offers several immediate benefits. While it engages your whole body, it’s a fun way to get awesome lower body workouts. Plus, the article says that hiking may help you to lower your blood pressure, lose weight, and boost your mental health while communing with nature.

But what’s the difference between taking a hike, walking, and trekking? Aren’t they the same? Not really. The difference is the terrain and intensity.

When you go for a walk, it’s usually a leisurely pace, and you can be done in less than an hour. Taking a hike is more involved in nature, and you’re making your own path. However, trekking may involve climbing steep rocks and push through thick underbrush.

Thankfully, you needn’t venture into a challenging landscape to benefit from a good hike. Dress in comfortable, weather-appropriate clothes and choose interesting trails in your local state forest. While your body is getting a thorough workout, your mind and spirit will be thrilled by nature’s beauty.

2. Cycling

When you want to enjoy efficient lower body workouts, what could be better than riding a bicycle? An article published by Bicycling states that regular cycling may also help you burn fat, lose weight, and lower risks of certain diseases. It’s an exercise that you can do regardless of your fitness level, per the article.

Of course, you need a bike that is sturdy and comfortable for your height. Bikes are designed for different tasks, so talk to a certified fitness instructor to find the best one for you. They are widely available at sporting goods stores at prices to fit most budgets, but investing in a bicycle is a good move for your health.

Additionally, consider the safety equipment you will need, such as a helmet, arm pads, and knee pads. You’ll need these whether you cycle in your neighborhood or along bike paths in the city. Wear comfortable sports clothes and shoes.

Choose a safe path and try to keep a steady cycling pace. As you pedal along, you’ll feel the energy that your legs, hips, thighs, knees, and feet are using. Gradually build up your pace and time of each cycling journey.

3. Squats

Throughout your day, you naturally bend down to do various tasks. This exercise capitalizes on the benefits it has for your lower body. The movement should be smooth and purposeful to avoid straining your back or hips.

•Stand firmly on your mat with your feet in line under your shoulders. Turn your feet out slightly until you feel your body weight on your heels.

•Now, bend your knees forward and use your hips to lower your bottom into a squatting position. As you bend your knees, your thighs should be parallel to your mat.

•Put your body weight into your heels and bring your body up straight into the starting position. Keep your core and bottom tight as you stand. Try to do 10-15 repetitions.

4. Burpees

A fitness expert designed this unique exercise to tone and strengthen your entire body. You will especially see positive results in your core and lower body. They have a few steps that are easy and fun to learn.

•Squat on your mat by bending your knees and position your feet approximately a shoulder’s width apart. Try to keep your back as straight as possible.

•Position your hands toward the floor, so they’re in front of you and close to your feet. Put your weight on your hands and kick backward until you are on your hands and toes like you’re ready for a pushup.

•While you keep your body straight as possible, do one pushup without allowing your back to sink or your bottom to arch.

•Kick like a frog to jump your feet back to the starting position. Stand straight and reach your arms above your head. Do a quick jump in the air and land softly on your feet, knees bent.

•Go back to the starting position. This is one repetition. Try to do between 5-10 if you are new to the exercise.

5. Running

Sometimes, taking a run down a winding path is what you need to boost your spirit. Plus, it adds intensity and variety to your lower body workouts. The pace and length of your run are up to you.

Wear weather-appropriate clothes that are comfortable and running shoes that will support your feet. Start by doing a few leg and body stretches as a warmup. Pace yourself as you go and stop if you feel pain or get overheated.

6. Take Daily Walks

Walking is free, but the health benefits are priceless. According to an article published by the National Institute of Diabetes and Digestive and Kidney Diseases, it’s something that most people can do for fitness. It can help tone your legs and strengthen your lower body with the possibility of lowering your risks of many diseases.

It doesn’t get any easier than this, yet you will feel the benefits as soon as you start. If you are a beginner, try walking a short distance around your house. As you feel stronger, you can pick up the pace and go longer distances.

Try to take walks for at least 15-20 minutes a day. You can even do it during your lunch hour at work. When the weather isn’t cooperating, try getting a few steps in your local mall or gym.

7. Leg Raises

Here’s one of the classic exercises you probably remember from high school gym class. Leg raises or lifts, use your leg weight as a resistance to strengthen your lower body.

•Lie flat in a comfortable position on your mat. Keep your arms naturally at your sides and put your legs together so your ankles nearly touch.

•Slowly and smoothly lift your legs until the soles of your feet are facing the ceiling. Hold for 2-3 seconds, then slowly lower them to the starting position. Try to do at least 15-20 of these.

The good thing about this and other exercises is that they can be modified to fit your needs. If you can’t get your legs that high, lift them as high as you comfortably can. You will still get benefits from it.

8. Donkey Kick

Having powerful legs is one of the benefits of regular lower body workouts. This classic exercise works on your hips and glutes. Say goodbye to those unsightly saddlebags.

•Put your knees and hands flat on your exercise mat, with your knees aligned under your hips and your hands under your shoulder. Keep your back flat and tuck your chin slightly toward your chest.

•While keeping your left knee bent at a right angle, lift your left leg straight back and toward the ceiling. Imagine you are a donkey, and you are giving a kick in slow motion. Smoothly return to the starting position.

•Now, switch and do the same steps with your right leg. Lift your leg only as high as you can comfortably do it. Your goal is to do 10-15 reps.

9. Glute Bridge

Give your glutes an efficient workout with this easy exercise. You’ll also feel some toning and strengthening in your lower back and legs. A glute bridge can also be modified to fit your needs.

•Lie comfortably on your mat, looking at the ceiling. Bend your knees and place your feet flat on the mat. Position your arms naturally at your sides with palms down.

•Now, use your hip muscles to bring your body off the mat until your shoulders, knees, and hips are aligned, like a bridge.

•Hold the position for 2-3 seconds, then slowly return to the starting position. This is one repetition. Your goal is to do at least 5-10 reps.

10. High Kicks

When you feel like showing your Rockette talents, this exercise is ideal. You’ll be working your hips, calves, knees, and glutes. All the equipment you need is a sturdy chair, and you’re ready to get a kick out of your daily lower body workouts.

•Place your sturdy chair in front of you on your exercise mat. You can leave your hands at your sides or place them on your hips, whichever feels best for you.

•Now, quickly raise your right foot and tap it on the edge of the chair. Drop it smoothly back to the starting position, then raise your left foot and do the same. The movements should be quick and smooth, almost like your kicking, but you’re not.

•Try your best to keep your upper body and back straight while you do the exercise. Alternate your feet for about 3-5 minutes.

If you want to add a bit of upper body resistance, try doing this exercise while holding a lightweight in each hand.

Final Thoughts about Lower Body Workouts

You don’t need to go to the gym to get beneficial lower body workouts when you can take daily walks, as well as do some squats and burpees. Many of the best exercises don’t even require special equipment. Before doing these or any new exercises, talk to your primary healthcare provider or a certified fitness instructor for a plan that’s right for you.

12 Foods That Help Women’s Health During A Period

May 18, 2021 by Power of Positivity

(Editors Note: Updated to include fact-based references regarding the anti-inflammatory properties of Ginger)

Having a period is no fun, and it’s during these times of menstruation where hormones are at all-time highs and moods at their lowest.

Some women lay with the heating pad to soothe their cramps, while others lock themselves away during a period from the horrible mood swings.

Being the bearer of life comes with significant responsibilities. During the time of the month, women can experience fatigue, nausea, mood swings, headaches, abdominal cramping, bloating, diarrhea, and a general sick feeling. This doesn’t account for those ladies who have issues like polycystic ovary syndrome that make their cycles heavy or absent.

If there was a way to lessen the symptoms you feel by the things you eat and drink during your pregnancy, would you do it? What if having an apple each day really does keep the doctor away?

Twelve Foods That Can Help During A Period

Thankfully, there are a few things that you can eat and drink during your time of the month to make your periods easier on you. The good news is that most of these things you can find in your cabinet already, so there’s no need to spend a bunch of money on stuff. Here are the ten best things to add to your diet during your period.

1. Ginger

Ginger is a spice that has been used for all types of pain, as it’s effective. When you have bloating and cramping associated with your period, you should make a cup of ginger tea. The powerful anti-inflammatory effects of ginger can help you.

The Journal of Maternal-Fetal & Neonatal Medicine referenced a study done on ginger with nausea on expectant mothers. Not only did they find that it helped with both nausea and vomiting, but they found that it was a safe and inexpensive option. The key is to make sure that you don’t take more than four grams in one day, as it can cause stomach upset.

2. Water-Rich Fruits

It’s essential to stay well hydrated during your time of the month. Eating fruits that have a substantial amount of water in them can help. Additionally, the sweet nectar from fruits can help you to keep those sugar cravings at bay.

Some women crave sugar when they’re on their periods. This can cause your glucose levels to spike and crash, which makes you feel horrible. Staying hydrated and controlling those cravings will make your period more manageable.

3. Turmeric

Turmeric is getting a lot of hype these days as one of the spices that can fix just about anything. It has anti-inflammatory properties that can help during your period. You can add this spice to your foods, take a supplement, or mix it into a tea.

There is a great deal of medical research that backs up the claims that this spice is a powerful weapon against pain and bloating due to the anti-inflammatory properties.

4. Flaxseed Oil

Did you know that flaxseed oil has tons of omega-3 fatty acids in it? You need about 1,600 milligrams each day to fight free radicals, and this provides more than 7,100 milligrams in 15 milliliters. If you fight constipation during a period, then this natural oil can help to relieve that issue.

5. Fish

Fish, especially the cold-water varieties like salmon, is full of omega-3 fatty acids. Not only is it low in calories and full of protein, but it’s full of iron. When you’re menstruating, iron levels can fluctuate, but fish can help you maintain a healthy concentration.

Did you know that eating fish can be just as powerful as taking ibuprofen? A study was referenced by the International Journal of Gynecology and Obstetrics. They found that women who ate fish had fewer mood swings, depression and overall felt better during their period.

6. Kombucha

Kombucha is a tart, fermented tea that is packed full of yeast-fighting properties. You must be careful when buying these in the supermarket as many manufacturing companies add tons of sugar. You can easily make this tea from home with a bit of know-how.

Those who don’t want to consume dairy products like yogurt for yeast-fighting can turn to this magical elixir. It’s full of probiotics, antioxidants and has been known to kill harmful bacteria within the body. During a period, you need all the bacteria protection you can get.

7. Quinoa

Quinoa is a popular grain that is much healthier for you than rice. It has a nutrient profile that no female should ignore. Since you lose iron on your period, it has plenty of iron that can help.

Additionally, this grain has protein and magnesium, which will help with your moods and your cravings. Many people don’t realize that this is a gluten-free grain, so if you have a condition like celiac disease, it won’t aggravate it. Plus, people with diabetes love that it has a low glycemic index, which means it won’t cause sugar spikes or you to feel a crash after eating it.

8. Dark Chocolate

Dark chocolate and milk chocolate are not created equal. Dark chocolate has less sugar and some benefits that you cannot ignore, especially during your time of the month. Since this bar is full of magnesium, it can help to reduce the symptoms of premenstrual syndrome, according to a study referenced by The National Institute of Health.

9. Chicken

Chicken is a low-fat meat full of protein, and it’s another excellent source of iron. Having enough protein in your diet will help you stay full, improving your overall health. Women need all the help they can get curbing cravings when they have a cycle.

10. Leafy Green Vegetables

Since you’re losing blood during your period, it’s not uncommon for your iron levels to drop. A loss of iron can cause you to feel tired and lethargic. Thankfully, eating leafy greens like kale and spinach can help to increase your iron levels.

Another benefit that comes from spinach is the high levels of magnesium. Magnesium can help with mood swings and put you in a better frame of mind.

11. Lentils and Beans

Have you ever heard the jingle that says, “Beans, beans good for your heart?” Well, it appears that your heart isn’t the only thing beans are good for. Their high iron levels make them an excellent choice when your levels dip too low during a period.

They also have so much protein that many people see them as a good meal replacement option. Plus, don’t forget they are low in calories and rich in vitamins.

12. Nuts

Nuts are fantastic to eat as a snack. They have a high protein level in them, and they are full of magnesium and other vitamins. Did you know that eating almonds can help with headaches?

Additionally, nuts are full of omega-3 fatty acids so that they can fight free radicals with ease. If eating a handful of nuts isn’t your thing, then you can try several of the nut butter varieties on the market. Just make sure you get one that is all-natural and has little to no sugar.

Four Foods to Avoid During a Period

You cannot mention the things that you can eat without saying the ones that you should avoid. First, you need to watch your salt intake, as it can increase bloating. Plus, salt isn’t good for you anyway.

Sugar: You need to monitor your sugar intake. Giving in to those intense cravings can cause your glucose levels to spike and crash, which will make you feel horrible. Sugar tastes terrific, but you can get your sweet fix from delicious fruits.
Caffeine: Caffeine is another product that doesn’t do good things to your body. It can cause digestive issues, bloating, and headaches. If you’re accustomed to consuming coffee and soft drinks each day, you need to reduce, not cut it out during your cycle. You can also experience headaches by going without it too.
Alcoholic Beverages: Alcohol is another thing that you should avoid. It can cause you to be dehydrated, which will lead to issues with your digestive system and cause bloating. Plus, alcohol can make your headaches much worse, and you certainly don’t want that on top of your period.
Too Much Spice: Lastly, you need to avoid spicy foods. While you may love a good jalapeno or ghost pepper, you don’t want anything that will further irritate your stomach and cause diarrhea. This is certainly not the time to be experimenting if your body is not already accustomed to eating them.

Final Thoughts on Foods to Help During A Period

Having a period is a difficult time for many females. Some seem to have a three to four-day cycle and breeze through it, while others suffer for as long as seven or eight days. While the foods you eat can’t shorten the number of days you menstruate, it can make the symptoms easier to manage during a period.

10 Habits to Help Stop Someone From Being Distracted

May 18, 2021 by Power of Positivity

One of the most challenging things you will experience in life is how to keep your focus. It’s effortless to get distracted, and there are always 101 things that vie for your attention. You know what needs to be done, you can do it, yet you don’t get nearly the amount of work done that you could if you just focused.

Next, you make yourself a list of all the things that you want to get done, as you’re more determined than ever before to have a successful day. However, after you’ve spent a half-hour on social media, checked your email no less than ten times, and answered five phone calls, you find that once again, your list has things you cannot cross off.

Does this sound familiar to you? Do you struggle to stay focused because you’re easily distracted? Well, you should know that you’re not alone, as this is a common problem.

Many people feel their attention problems are serious enough to consult a doctor. According to Med Alert Help, almost five percent of the adult population suffers from attention deficit disorder. The medical community makes treatment recommendations that come with harmful side effects or expensive tests.

Thankfully, there are some things you can do to keep yourself from getting distracted that will not cost you a penny.

Ten Tips to Avoid Being Distracted

Your focus is taught during your school-age years. Now, if you have a medical condition that causes your attention span to be challenged, then that’s a whole other issue. However, for the most part, you’re taught to sit down, listen to the teacher, and do your work.

Unfortunately, teachers are overloaded with students, and their objective is to keep you at your desk and listening to the lessons. If you got up to gaze out the window or to stroll down the aisles while they were teaching, then they would be upset at the distraction. Consequently, it’s not realistic in today’s world to think that a child can sit still for hours on end without any disruptions, and it’s the same for adults.

You’re the master of your focus, and it’s up to you to develop the mindset to sit down and get busy. Here are ten things that can help you to stop being distracted.

1. Don’t Overbook Your Days

If your day is overcrowded and there is no way humanly possible that one person can accomplish all you need to do, how will it affect your focus? Chaos is not a good foundation for your attention span. It’s better to pace yourself and go nice and slow than giving up because you’ve overloaded yourself with tasks.

Your mental health needs to see progress to keep from being distracted, so you must try to schedule your day so that it’s feasible and not impossible.

2. Tackle the Hardest Jobs First

Always do the most challenging tasks that require the most focus first, as this will help you stay on track. Accomplishing the problematic items is better when you’re fresh in the morning. As the hours drag on, it’s more difficult to focus as you become tired and ready to call it a day.

Procrastination is an invitation for distraction. When you do all the easy tasks first, you will find 101 reasons to put off the hard stuff until another day. Plus, as the workday continues, your willpower diminishes with the demands from children, household responsibilities, your job, and all the other things you have going on.

3. Use Visualization Techniques

Visualization techniques can help you stay focused. Runners use these tricks all the time to keep themselves going forward. They envision themselves running across the finish line and picking up the win.

Before you begin the day, picture yourself working, hitting those goals, and making it to the finish line. When you concentrate on each step in the process, then you’re not spending time focusing on the things that distract you.

Visualization is the key to getting done whatever you need because when you imagine yourself as successful or having everything completed, you will do it.

4. Keep Your Vision and Objectives in Mind

Start by figuring out what you need to focus on to begin. For instance, do you have a significant report due to the boss in two weeks, then it’s time to prepare for it? Figure out the goal, and it helps you to focus.

If you want to learn to play the piano, you can’t just sit down and play the first night. No, you must practice each day, for an allotted amount of time, until you perfect the art. So, it’s the same principles with both work and play. You need to pace yourself and keep your objective in mind.

5. Manage Your Drive

Your internal motivation, or drive, is like a lubricant, as it helps you to stick to the tasks at hand. You should never take extended breaks from your objectives, as it can cause you to lose your momentum and requires self-discipline to get refocused.

It would help if you stayed goal-focused, even on the weekends. It doesn’t mean that you can’t take a day off to refresh yourself. Instead, it just means that you should keep your goals in mind. If you take too many mental vacations from your objectives, then soon, you can let them fall, by the way.

6. Manage Your Internal Distractions

There are some interruptions that you can’t get away from in life. So, it’s best to prepare your mind so that you can keep yourself from straying from your goals. First, you need an identified workspace.

This is especially important with so many people working from home these days. When you have this dedicated space, then your mind will associate it with working. When it’s break time, then you need to leave your workspace and allow your mind to focus on something else for a few minutes.

Next, you need to silence all the racing thoughts that try to interrupt you from working. Meditation is an excellent method to put you in “the zone” and get some work done. You can do a quick 5–10-minute session to help you gather your thoughts and purge the ones you don’t need.

7. Manage Your External Distractions

The external distractions most often keep you from accomplishing all your daily goals. Stop checking your phone every five minutes for emails, text messages, and social media alerts. An article by Business News Daily referenced a study on the amount of money lost from workers spending time on social media.

When you’re surfing the web on company time, you cost your boss big money. The study found that the average person checks their email more than 35 times a day.

After checking the email, the study further went on to find that it takes them about 15 minutes each time to refocus.

Limit how much you’re on your phone, and only check your email a couple of times each day. If the matter is urgent, people will call you directly.

8. Skip What You Don’t Know

When you have challenges that you cannot figure out, it’s okay to put them off till later. Put your focus into something that you can work on without being stressed out. You can always come back to the more challenging item later.

9. Pace Yourself

Have you ever heard the old saying that the only way to eat an elephant is to do it one bite at a time? The key here is that if you look at the big picture or the elephant, it’s easy to become overwhelmed. Instead, you need to look at your day in small “bites.”

Sure, you may have ten things you need to do, but when you jump in and start to work, soon the list will be at five and then completed. Stop staring at the big picture and allowing it to overtake you, as it’s easy to become discouraged when your goal is too big.

If your boss asked you to write a 5,000-word article for the monthly publication, it might seem like an arduous task. However, if you split that up into 1,000 words a day for the next five days, it doesn’t seem nearly as challenging.

10. Reward Yourself

Who said children are the only people that need rewards for a job well done? When you accomplish all you need to do and stay focused and didn’t get distracted, pat yourself on the back. It’s okay to treat yourself occasionally when you’ve done an excellent job. It’s what will give you more drive to keep going even when you feel like throwing in the towel.

Final Thoughts on Being Distracted

There are distractions around every corner in life, and you might find it challenging to learn to focus more intently. Anything that can break your focus can mess with your productivity. When you find yourself with constant interruptions, use some of the tips in this article to help you refocus to finish the tasks at hand.

20 Ways for Somone to Have Psychological Safety

May 18, 2021 by Power of Positivity

Do you feel drained, stressed out, on edge, and like you’re ready to throw in the towel? These are all common phrases used by the average person each day. Life is stressful, and you must find effective ways to handle this pressure for your psychological safety.

Mental illness is a significant problem, and the load that each person must carry can put increasing pressure on your mental wellbeing. Take, for instance, a parent with three children and a full-time job. They must get up at 6 am to get the kids ready for school.

They have just enough time after getting them out the door to get ready for a long day of work. This hard worker labors until 5 pm and then rush home to get dinner prepared for the spouse and children. By the time they complete the cleanup, laundry, and other household chores, they collapse into bed at midnight. They get only a measly six hours of sleep.

Does this scenario sound familiar? Add to this picture chronic illnesses, grocery shopping, running kids to sports, and it leaves little time for self-care. An empty well cannot pour into others, and it won’t be long until the dry well will crack and become damaged.

Twenty Ways to Enhance Your Psychological Safety

If you want to ease the pangs of stress and take care of your needs, you must learn how to protect yourself mentally. Thankfully, there are many steps that you can do that will ensure your mind, body, and spirit stays in good health. Here are 20 things you can do starting today.

1. Turn Off Electronics

While scrolling on your cell phone is an excellent way to pass the time. It would help if you took the time to disconnect from electronics. Stop the newsflashes and doomscrolling about the trouble of the world. Unplugging can be a mental health break that is much needed.

2. Avoid Self-Criticism

You’re human, and you will make mistakes. How many times have you been your own worst critic? Stop looking at all the things you do wrong and focus on what you do that’s right. Your psychological safety depends on your perceptions of self.

3. Show People How You Want to Be Treated

Setting boundaries protect you from harmful comments and undue stress. You have the power to tell people how you expect to be treated. When you set firm guidelines for your life relationships, you can save yourself major heartache now and in the future.

4. Find an Outlet for Negativity

You’re going to be influenced by negativity each day, as it’s impossible to avoid it. Rather than ingesting it and allowing it to overtake you, you must find an outlet. Try things like meditation, yoga, singing bowls, and box breathing to help you eliminate all the stress you pick up each day.

5. Surround Yourself with Positive People

How many times did you hear old sayings like “you’re known by the company you keep?” Parents and grandparents had all these little proverbs that were so applicable to life. When you hang around with people who are pessimistic and grumbly, then it won’t be long till you develop the same attitude.

However, if you surround yourself with people who tend to see things positively, they can help alter your perceptions for the better.

6. Don’t Compare Yourself to Others

One of the worst things you can do is to compare yourself with others. It doesn’t matter what car you drive, the house you live in, or how much money you make an hour. What matters is what’s inside your heart.

The ability to love and be loved is one of the best gifts around, and it’s priceless. Please don’t allow yourself to get into the comparison game, as it will only destroy your self-esteem.

7. Hit the Gym

It’s a proven fact that exercise can help you boost your mood, which enhances your mental health. According to the National Library of Medicine, exercise proves to increase serotonin, which can help keep depression and anxiety at bay.

8. Speak Up for Yourself

Do you let people walk all over you? Do you have the words doormat written over your forehead? Learn to stand up for yourself and call the shots in your life, as your happiness depends on it.

9. Ask for Help

While you may try to portray yourself as a superhero, you need to know your limits and when it’s time to ask for help. Sure, no one folds the laundry or cuts the lawn as you do, but sometimes you must let go of these petty controlling tactics for your psychological safety.

Give your spouse or kids the power to do the dishes, laundry, or grocery shopping, as it’s very freeing to let go.

10. Get Sufficient Rest

Are you getting enough rest each night? According to the Centers for Disease Control and Prevention, adults need at least seven hours each night. When you don’t get that much rest, then you create a deficiency that can affect your mind and body.

11. Practice Mindfulness

Learning mindfulness can help you to be present in the here and now. Do you know that most of the things you spend your time worrying about won’t happen anyway? Stop crying over something that might not even come to pass.

Learn to appreciate all the beautiful things around you, like the face of your child, the smell of a flower, and the golden rays of the sun.

12. Do A Vision Board

Part of having good mental health is making goals and achieving them. Wouldn’t life be boring if you did the same thing day after day without alteration? Creating a vision board helps you plan your life in one year, five, and even ten.

Where do you see yourself a year from now? Creating a vision board is a fun task that you can get your kids involved in too.

13. Learn to Say No

How many times do you take on more than you can handle? Sure, the PTA wants five dozen cupcakes from your kitchen, but do you really have time to commit to such a feat? Learn to say no for the sake of your mental health, and it will absolutely change your life.

14. Spend Time in Nature

One of the tactics used to stop a panic attack is to go outside. The fresh air has healing properties that can be therapeutic. If you’re having problems feeling grounded in this world, then take off your shoes and feel the cold earth between your toes.

When the world around you is chaotic, and you feel like you might lose touch, get outside, as it can help.

15. Laugh Often

Laughter is good for your soul, and it’s more beneficial than most think. When you laugh, you’re releasing those feel-good hormones that help to keep your mental health in check.

16. Eat Healthily

You are what you eat, so make sure that what you’re eating is not harming your body. While plant-based diets are beneficial, you don’t have to go full vegan to eat healthily. Watch your intake of junk food, and make sure you stay away from fast-food joints.

17. Spend Time Alone

Everyone needs alone time as it helps you recharge your batteries, which helps with your psychological safety. Even if you only get a half-hour each day, make sure you have some time to be in the silence.

18. Keep a Gratitude Journal

Sure, it’s effortless to focus on all the negative aspects of your life, but keeping a gratitude journal will help keep you balanced. When you start counting all your blessings, it’s easy to put the negativity away from you. Pessimism only hurts your mental health, as it changes your outlook and perceptions.

19. Socialize Often

It’s essential to get away from your job and household responsibilities and have fun. Going out with your friends once in a while can make you feel like a teen again, carefree and happy. Please make time to socialize, as it can do wonders for your mental health.

20. Learn to Forgive

Forgiving others releases the hold that the wrongdoing has on you. When you forgive someone else, then you remove the negativity into the atmosphere to allow for positivity to flow through you. Having unforgiveness in your heart can cause a root of bitterness to grow, and no one wants anything like that growing in their garden.

Final Thoughts on Psychological Safety

Your psychological safety is an integral part of your life. You wouldn’t walk out into rush hour traffic knowing you’re going to be hit now, would you? You need to take the same approach to your mental well-being as you do with your physical.

The most important things are to learn your limits, don’t be self-critical, get plenty of rest, eating right, and make time for your needs. Keeping your mind in check is a tricky balance, but with a few tips and tricks, you can learn how to stay mentally strong even when everything around you seems to be chaotic.

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

Every day is a day to shine. Shine on!