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This German Shepherd Proves That Dogs Really Do Make the Best Friends

May 7, 2021 by Kristen Lawrence

If you have a German Shepherd, you know firsthand that they’re one of the most loyal, protective breeds around. There’s a reason why police departments often choose this dog to work in their K9 units. Not only are they highly intelligent, they’re brave, strong, and work well under pressure. They also have great stamina, able to work long hours without tiring easily.

Because they’re obedient and highly trainable, they make wonderful household pets as well. They’re actually the second-most popular dog in the US, behind only the Labrador Retriever. Germans are so intelligent that they can understand a new command with five repetitions or less. In fact, they obey the first command given 95% of the time. If you decide to get yourself a German Shepherd as a pet, make sure that you are ready to provide the things it’ll need such as food, shelter, grooming, pet boarding, etc.

If you find yourself captivated by the intelligence and loyalty of German Shepherds, you might consider delving deeper into the world of dog training. Becoming a dog trainer allows you to work closely with these remarkable animals, harnessing their innate talents to foster obedience, discipline, and mutual understanding. Whether you aspire to specialize in obedience training, behavior modification, or even service dog training, embarking on this journey requires dedication, patience, and a genuine love for canine companions.

Enrolling in a reputable dog training school can provide you with the essential knowledge, skills, and hands-on experience needed to excel in this field. Through comprehensive coursework and practical training exercises, you’ll learn effective training techniques, behavioral theories, and how to tailor your approach to suit each dog’s unique personality and learning style. With dedication, patience, and the right education, you can turn your love for German Shepherds into a fulfilling career helping dogs and their owners thrive.

About German Shepherds

They’re also insanely beautiful dogs, coming in eleven different colors ranging from all-white to all-black. The most common coat for a German Shepherd is tan and black. Some are called “panda shepherds” due to their unusual coloring caused by a genetic mutation. Dogs with this color coat have white markings on their chest, collar, belly, tip of the tail, and muzzle. This gives them the appearance of a panda, hence the name.

In addition to their beauty and intelligence, their love of adventure makes them a great pet. They have a very inquisitive, energetic personality, so they love exploring new places. Since they also have a lot of endurance, they’re the ideal breed to take on long hikes or backpacking trips.

Mike, a German Shepherd owner living in Ontario, Canada, considers his dog Buddy his best friend. They do everything together, and record their friendship for the world to admire. We’ll tell you a little more about their endearing bond, and share some photos of them together.

This Canine Buddy Shows Why Dogs Really Are Man’s Best Friend

Buddy and Mike love going on long car rides together. Mike takes him everywhere, from the pet store to food runs to getting dog accessories like a Designer dog collar to everywhere in between. They just love exploring and adventuring together, seeing what the world has to offer. Buddy’s also had the pleasure of seeing Niagara Falls, making him one lucky pooch! Mike enjoys sightseeing, but it’s always better with his best friend tagging along.

“Buddy and I met when he was 5 weeks old. I was looking for a King Shepherd and found a litter online in Woodstock, Ontario,” Mike recounts. “I’m from Niagara Falls, Ontario, so I decided to get in the car and take the two hour drive to see the litter.”

When he got to the breeder’s house, the breeder had just let the puppies and mom out for a run. As he let the dogs out of their pen, the mom and all the puppies but one ran left. When Mike saw the last puppy running toward the right, he knew in that moment he wanted him.

From then on, they’ve been inseparable. In their videos, it’s clear they have a unique connection with one another. When Mike talks to Buddy, it seems he actually understands and listens intently to what Mike’s saying. He tilts his head left and right when Mike talks, as if he’s really trying to comprehend the conversation. Whether he knows what’s being said or not, it’s adorable to watch.

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A post shared by Buddy and Mike (@buddyandmike)

In one clip, Mike asks him: “Do you remember when you were a puppy, I used to take you to the glen? The glen is that place with all the stairs we go to down by the Niagara River. Does Buddy want me to take him down there..and have a nice walk today?”

Buddy the German Shepherd Is the Best Friend Mike Could Ask For

The whole time Mike’s talking, Buddy tilts his head and turns all his attention toward him. When Mike’s finished, Buddy barks as if he’s saying “Yes!” It’s amazing how dogs seem to understand us, though we speak an entirely different language. When Mike makes videos in the car, Buddy makes these same gestures from the backseat, too.

“Some of the things we like to do are go for nice, long drives in the car – he loves to ride in the car. We actually look for puppies, and I point puppies out, he looks for them, and we have a lot of fun,” Mike says.

“I love taking him with me on vacation; we do road trips all the time, and he’s just a great traveling companion.”

Aside from driving, Buddy and Mike like to spend their time playing ball together. In one of their videos, Mike sets different colored balls out and asks Buddy to bring him the blue one. With almost no hesitation, he picks the right ball and carries it over to Mike. You can easily see the intelligence of this German Shepherd based on his keen understanding of commands.

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A post shared by Buddy and Mike (@buddyandmike)

However, raising a dog doesn’t come without challenges and sacrifices. Anyone who wants to adopt a German Shepherd or any other animal should make sure they’re truly ready for one.

“My advice to anybody looking to rescue or adopt is, by all means, do so! But make sure you have the time, the patience and the means to take care of that pet, because they truly need to be taken care of like you would your own child,” Mike says.

However, if you put in the effort, having a pet is extremely rewarding and comforting.

Final Thoughts: German Shepherd Buddy and Mike Are Two Peas in a Pod

Buddy undoubtedly makes life more fulfilling and joyful for Mike. He’s changed his life for the better as well as his mom’s.

“Not only does Buddy bring positivity into my life, he brings positivity into my family’s life, and especially my mom who suffers from Alzheimer’s disease. He has a healing power with her that is just absolutely amazing. She could be in the worst mood or not remembering things, and when Buddy comes around, she’s a different person.”

“The more you love your pet, the more your pet’s going to love you. The more you talk to your pet, the more your pet’s going to try to listen and understand, and for me, that’s by far the most rewarding.”

44 Things Every Child Needs to Hear

May 7, 2021 by Sarah Barkley

There are things that every child needs to hear to build their self-esteem, confidence, and overall behavior. The words you say to children influence the way they feel about themselves and those around them. Plus, the things you say can change the way they see the world around them, too.

With encouraging words, children can develop into the best version of themselves. Positivity will influence the way they speak to others and how they react to adversity. It is never to lay to begin saying these things to the children in your life.

Children become what they are told they are, so talking to them kindly is essential. Learning to communicate positively with your child can help them become more motivated, brave, and determined. These aren’t the only benefits, though, as all areas of your child’s life can be influenced by positive words.

Every child should know that they are cared for and loved, and they should be encouraged daily. Use these positive phrases with your child every day to help them learn and grow into a good person.

44 Things Every Child Needs to Hear

Make sure you express these things to your children.

1. I see you practicing and working hard.

When kids know that you see their hard work, they will have more motivation and determination. They will keep trying hard if they know that someone cares and is watching.

2. I understand the way you are feeling.

Children should know that you understand their feelings. As they learn about their emotions, it will help them know that you know what they are going through.

3. That was so kind and thoughtful!

With kids, acknowledgment can make a huge difference. When you notice that they were kind or thoughtful to someone, they will feel good about themselves. That good feeling will encourage continued kind behavior.

4. You don’t have to agree with everyone.

Kids should know that they don’t have to go along with the crowd. They don’t have to agree with something just because everyone else does.

5. You are loved unconditionally.

Letting a child know how much they are loved is the most essential thing you could tell them. When a child feels loved, they will feel comfortable enough to learn and develop positively.

6. If you work hard, you can do anything you set your mind to.

Teaching children the value of hard work can help them accomplish anything they want to do. They must know that everything worthwhile in life requires work and determination.

7. You waited so patiently, thank you.

It can be difficult for children to wait, so when they do, praise them for it. Acknowledging their patients will encourage the behavior and help them learn to be patient always.

8. I know you can do it, and I believe in you.

Children need motivation when they are questioning themselves, and this phrase will help. If they know that you have faith in them, they will believe in themselves, too.

9. You are strong and brave.

Children become what you tell them they are. Instill them with positive thoughts about themselves, and it’ll help them grow into the kind of person you want them to be. If you tell a child that they are strong and brave, you will see them flourish.

10. You ask great questions!

Sometimes children are afraid to ask questions because they will be embarrassed. If you tell them that they ask great questions when they speak up, it will encourage them to keep asking more. Asking questions is how they learn about the world around them, so continue to encourage it as much as you can.

11. You handled that situation really well.

Fill every child with confidence, and they will succeed in life. When you tell them that they handled something well, it will give them the courage to do it again next time.

12. I’m sorry, I made a mistake.

Children must know that they aren’t the only ones that mess up. When you apologize and admit that you made a mistake, it teaches your child to do the same.

13. You are smart and can do anything.

Every child must know that they are smart and capable of anything. This knowledge will help them work hard to learn new things because they know they can do it.

14. You are talented, so use your skills for positive things.

Not only should children know that they are talented, but they should also know what to use their skills for. When they know to use their skills for good things, they will grow their talents in that direction.

15. You are safe because I will guide you.

Children must feel secure in life, or they won’t have the courage to explore. This phrase limits their insecurities and helps them see that they can try new things with your guidance. Then, when you aren’t around, they will remember the guidance you gave and make safe choices.

16. It is okay to make mistakes, and it happens to everyone.

Just like when you apologize for your mistakes, let your child know that it is okay when they do it, too. As long as they own up to their mistakes, then the situation can be fixed.

17. I love having you by my side.

Whether you are playing together, going for a walk, or just sitting together, let them know you enjoy it. Children should feel wanted and valued, and you can help them with that.

18. I can see that you are a great friend.

When you say this to your child, they will want to continue being a good friend. Your words will resonate within them and make them want to be a good friend even when you aren’t around.

19. You are allowed to change your mind.

Kids might not think it is okay to change their minds, so they will settle for things they didn’t want. Let them know that they can change their mind and that it is fine to do so. Knowing they can say no will help them have the confidence to speak up when they want to.

20. I respect you and value your opinion.

When children hear that they are respected, it will help with cognitive growth and maturity. Children will begin to understand their environment more and think decisions through if they hear this phrase. Saying this to your child will also help them know that they can speak up when they feel the need.

21. You make my life better.

Children will be so excited and flattered if you tell them that they make your life better. This phrase will boost their self-esteem while also helping you bond with the child.

22. Spending time with you always makes me feel good.

If a child knows you enjoy spending time with them, they will feel valued and wanted. This phrase will make them happy and boost their self-confidence at the same time.

23. You are so great at that!

No matter what your child is doing, if they are doing a good job tell them so. When they hear your encouragement and praise, it makes them want to do good work all of the time. Help them see their talents and skills by using this phrase.

24. You make me so proud.

This phrase encourages children and helps strengthen your bond with them. It will boost their confidence, help them progress and improve, and make them want to keep trying.

25. I am listening to you, and I hear your words.

No matter the age of the child, they want to know that you are listening. They want your attention and to know that you care about what they have to say.

26. You should stand up for yourself, but you can do so respectfully.

Children must know to stand up for themselves when they are being treated unfairly. Make sure that they know they can do it kindly, too. They don’t have to behave like the person they are dealing with.

27. You are responsible, so I know you will get it done.

Assign tasks to your child, and let them know that you know they are responsible. When you say this, they will want to show you that you are right about them, and they will get the task done. Teaching a child to be responsible is essential to helping them develop into successful adults.

28. Do the things that make you happy, not the things everyone else is doing.

Teach your child that they don’t have to do what everyone else is doing. They know what makes them happy, and they should seek out things that bring happiness. When they know they can make their own path, they will become a leader.

29. I love the way you always think of others.

Encouraging children to think of others is a positive way to teach selflessness. Using this phrase will help them see that thinking of and doing things for others will bring them happiness, too.

30. Don’t give up because you are so close!

Teach your child that when they give up they miss out on the chance to get it right. Encourage them to keep trying by telling them that they will get it if they keep going. It will teach them motivation and determination to reach success.

31. You can always learn something new.

Sometimes children shy away from things they don’t know how to do. If you use this phrase with your child, it will encourage them to give everything a shot, even if they’ve never done it before.

32. You are allowed to say no.

When a child feels uncomfortable or unsafe, they should know that it is okay to say so. They can say no and opt-out of anything that they aren’t sure about. When a child knows this, they will be more assertive and make better decisions.

33. Your opinion matters, and it is okay if yours is different.

It is never too early to teach your child about having an opinion. They don’t have to agree with what everyone else thinks or believes. Encourage them to think things through and form opinions of their own.

34. It is okay to ask for help, and I’d like to help you if you need it.

First, teach your child that there is nothing wrong with asking for help. They should ask for help, learn, and get the task done. Follow it up by letting them know that you are always available to help them so that they aren’t afraid to ask.

35. It’s okay to mess up because you can try again.

When you say this to a child, it lets them know that no matter how many times it takes, they can try again. Nothing in life is final as long as they keep trying.

36. You are perfect just the way you are.

Children should always know that they are special and that they don’t need to change for anyone. They are different, but that is okay because it is what makes them who they are.

37. I forgive you.

Every child should know that they are forgiven when they do something wrong or make a mistake. Instead of yelling or scolding, tell them that you forgive them instead.

38. I am grateful to have you in my life.

Children want to hear kind things from the adults in their lives. Let them know that you appreciate them and are thankful for their presence in your life.

39. You mean the world to me, and that will never change.

Never miss a chance to let a child know how much they mean to you. Don’t forget to tell them that nothing they do can ever make your feelings change, either. This knowledge will help them feel secure and loved.

40. You make the world a better place, and we are so lucky to have you.

This phrase can prevent your child from doubting themselves. They should know that they are a positive addition to the world and that life wouldn’t be the same without them.

41. I am always here for you, and you can talk to me about anything.

When children know they have a stable adult in their life that is always there, they will be more open and honest. They will be more likely to come to you when they face problems, too.

42. Your ideas are great!

If a child comes up with an idea, let them know that it is a great idea. It will encourage further critical thinking and creativity.

43. I love the way you make me laugh.

Every child should know that they are funny and can make people laugh. It will make them feel good about themselves and boost their confidence.

44. It’s okay to feel sad.

A child should have to feel bad for having emotions. Let them know that it is okay to feel sad, mad, frustrated, or any other emotion. It will help them accept their feeling and move on from it once they know that it is normal and acceptable.

Final Thoughts on Things Every Child Needs to Hear

Children go through so many changes during their lives, and they need help and guidance from adults along the way. The best way to help children is through positive words and encouragement. Use these things every child needs to hear to help the children in your life grow and develop.

Effectively communicating with your child can help them and strengthen your bond at once. Children respond best to positive attention, and these phrases are just what they need.

5 Ways to Calm Down When You Don’t Know Why You’re Anxious

May 7, 2021 by Power of Positivity

You feel the familiar anxious sensation creeping in on you. You don’t know what causes it, but you need to calm down–and fast!

First of all, know this–you are not alone.

Anxiety is a common problem in today’s world, and the number of people affected seems to be growing.

According to the Anxiety and Depression Association of America, more than 3.9 percent of the population is affected by this common mental illness. To calm down and get anxiety under control takes effective coping skills.

How many times has your doctor told you to calm down and get rid of stress, and the anxiety would decrease? It’s not always as easy as alleviating your daily pressures as stress is an inevitable part of life. Thankfully, more research has gone into this common ailment, and groundbreaking findings are helping people cope.

Understanding Anxiety

Many folks know they feel horrible and have sensations where they want to jump out of their skin, but they don’t know what’s going on inside their body. When you feel anxious, it’s due to an increase in the stress hormones in the body. Your body was made with a fight or flight mode that helps protect you from danger.

Assume you’re walking down the street, and you feel someone come up behind you. Sensing danger, your body will increase the stress hormones to allow you to get out of the situation quickly. Adrenaline and cortisol give the body the ability to do and react in ways that are not typical.

Have you ever heard of someone having superpowers for a minute and lifting a car off a mechanic that fell off a jack? According to Threadgill Science, a situation like this occurred in 2006. Kyle Holtrust was an 18-year-old kid excited about his new sport’s car. He was underneath a Chevrolet Camaro working to enhance his car when the jack slipped.

Tim Boyle was the neighbor in the Tucson, Arizona housing development. He saw the incident and ran to help. He lifted the 3,500-pound car from the teenager and pulled him to safety.

How is it even possible for a single man to lift a car off a teen and get him out from the underside? This is not the only case that this source referenced. Another case of hysterical strength was cited that occurred in Lawrenceville, Georgia, and this time it involved a woman.

Tony Cavallo was working on a 1964 Chevrolet Impala. When the jacks failed underneath this vehicle, his mother, Angela, ran to his side. She used uncanny strength to lift the car enough to allow the onlookers to get her son to safety.

Under normal circumstances, these two individuals would never be able to lift vehicles to free these people. However, when their body’s fight or flight system engaged with a rush of adrenaline, they had hysterical strength enough to save a life.

The same rush of hormones that gave these individuals this power can also cripple you if no threat is present. The body kicks into overdrive without cause, and a heightened state of these hormones can cause you all kinds of issues. When your cortisol and adrenaline levels are too high for too long, anxiety appears.

Common Symptoms of Panic and Anxiety Attacks

If your anxiety gets to an explosive point, you will have a panic attack. Panic disorder and anxiety run hand-in-hand, and according to the Anxiety and Depression Association of America, around three percent of the population suffer from this disorder.

Unlike anxiety, panic is where the body is at its breaking point. Tension builds to the point of panic. These attacks can last anywhere from 3-20 minutes, depending on the severity, and they come with a wide range of symptoms.

Panic can cause these symptoms:

Chest pains
Shortness of breath
Choking sensations
Feelings of impending doom
Sweating
Chills
Shaking
Nervousness
Dizziness
Racing heartbeat and palpitations
Muscle weakness
Feeling like you’re going to pass out
Distorted reality or derealization
Feeling trapped and need to escape

Ways to Calm Down When Your Anxiety Strikes

Now that you understand anxiety, you must learn to calm yourself. You may not even know why you’re anxious, but your body’s hormones kick into overdrive. The key is to calm down your body enough to identify that there’s no danger, and you can do this in several ways.

First, you must tell yourself there is no threat. Second, you need to shock your system back into reality. There are ways to lower the hormone levels and calm yourself, but it takes time and skill to learn effective coping techniques. Here are five ways to calm down when you have anxiety.

Here are 4 stress relief teas that help you calm down.

1. Rhythmic Breathing

Hyperventilating during panic is common, but deep breathing will decrease the sensations. When you gain control of your breathing, it can lessen the uncomfortable feelings. As soon as you feel the tension from panic begin, start rhythmic breathing.

Start by taking in deep breaths to the count of five. Ensure that you allow yourself to feel the breaths coming into your body and flooding your spirit with fresh oxygen. Then, hold the breath for a few seconds, and release it to the count of five.

Many people hyperventilate because their breathing becomes erratic when faced with panic. So, by doing this method of rhythmic breathing, you’re calming yourself to a better state.

2. Use Self-Talk

The feelings of impending doom that come with anxiety can make you feel as if you’re dying. Using self-talk, you can remind yourself that you’re not dying. When panic begins, say the following things out loud:

This is only a panic attack, and it will soon be over.
I am not having a heart attack, and these feelings will soon subside.
I just need to calm down and wait for these sensations to pass.
I’m going to be okay.

When you use self-talk to remind yourself that you’re not going to pass out, you won’t die, and you will be fine, then you lessen the power the attack has on you.

3. Ground Yourself

Grounding exercises are great for people who lose touch with reality for a few seconds when their panic is at its worst. You need to find your center again, and you can do this by examining your surroundings.

Remember the number four, as you want to indicate four of your senses to ground yourself.

Pay attention to things like these signs:

– Indicate where you’re at and what you can see.

– Notice the things you can hear, such as a television playing.

– Are there any smells in the atmosphere like candles burning or dinner in the oven?

– Are there any objects you can touch with your hands, such as a blanket or other soft items?

– Some people find it beneficial to take their socks and shoes off and feel the earth between their feet. Just going outside and getting some fresh air may be enough to stop the attack.

4. Use Lavender

Though many essential oils can help you with panic, lavender is one of the best. Just inhaling the fumes of this sweet fragrance can help to relax you. Many people keep this essential oil on their wrists as they go through the day.

When you feel an attack coming on, you can get out your lavender and use it to help put you in a better space. Other scents used in panic include vetiver oil, rose, Ylang-ylang, bergamot, and chamomile. Aromatherapy is a strong defense against anxiety.

5. Dunk Your Head in Cold Water

This may seem like one of the most radical treatments of all, but it works. When you start feeling the need to run, and your heart is racing, grab a bowl of water and put some ice inside. As soon as your face encounters that icy water, it will stop your attack.

Why does this happen?

Your body is unable to feel two sensations at once. So, when your head is in the water, the cold sensations are enough to decrease your heart rate and shock you back into reality. Many people notice relief the minute they bring their head back out of the water, some the moment it goes into the icy bath.

Sadly, this is not a technique that you can do anywhere but at home. So, you won’t be able to use it for driving anxiety or events that happen at work. However, some people even report keeping a cup of ice with them when they drive.

When they begin to feel anxious, they simply rub an ice cube on their wrists or the back of their neck. While it seems like a bit of a drastic therapy method, you will do anything to stop the clutches of panic once it takes hold.

Final Thoughts on Ways to Calm Down from Panic

Though anxiety makes you feel like an island all to yourself, it’s a pretty common problem. By learning practical coping skills, you can stop an attack when it starts and, over time, lessen the amount of these incidents you experience.

Keep in mind that not every coping skill will work for you. You will need to try different things until you find the ones that keep you grounded to calm down. The good news is panic doesn’t last forever, and soon the attack will be over.

20 Financial Affirmations That Help You Save for a Rainy Day

May 7, 2021 by Sarah Barkley

When it comes to your finances, there will always be spending temptations. Giving in to those temptations will leave you without money on a rainy day, though, leaving you with nothing to do. Luckily, financial affirmations can help you save for any rainy-day adventures you have in mind.

Financial affirmations help because they keep your goals on your mind all day long. With the constant reminders, you will have the willpower to make better financial decisions. Once you see the increase in your savings account, you will be even more determined, too.

With the progress you will see by using financial affirmations, saving money will become fun for you. You will want to do it all the time, making you less likely to give in to temptation. Then, you will have the funds to do whatever you want on the next rainy day.

Twenty Financial Affirmations That Help You Save for a Rainy Day

As you repeat these financial affirmations, keep an open mind and use a positive tone. With positivity, your mind will believe your words more and help you make decisions you are happy with later. As you read through these money statements, pay special attention to those that resonate with you the most.

1. I will stay focused on making the best financial decisions.

Make sure your financial goals are always on your mind. When you let your mind wander, you will find that you begin spending money on wasteful things. Stay focused, and it will be easier to stay on the right path as you set aside money for a rainy day.

2. I challenge myself to save as much money as I can.

If you like a good challenge, then make one for yourself. Set a goal and do anything you can to achieve it.

These goals don’t have to be big ones. Any amount of money saved is a good thing, and you can set more challenging goals once you develop better habits.

3. I have set my savings plan, and I vow to follow it.

Setting a savings plan is essential to achieving your goals. Determine your overall goal, and then figure out how you can make it happen. A good savings plan involves thinking about the reason you are saving, which in this instance, is to build a rainy-day fund.

Once you have identified your reason, figure out how much money you must save. Then, give yourself a deadline by figuring out how much time you have to save. Divide your total needed by the amount of time you have to figure out how much money you need to save each week or month.

Coming up with these numbers and configurations is the easy part of the grand scheme of things. Once you know the amount you need to save and the timeframe you are working with, real planning begins.

You must determine how you will make the money that you put into your savings account. This might involve cutting back on some areas of spending or taking on another income source.

4. I enjoy saving money, and it comes naturally to me.

Saving money can be fun, so stay positive and tell yourself that you are enjoying it. Once you see the difference that it makes, you truly will enjoy it, so you might as well start now.

5. I track all of my spending so I can see where my money is going.

When you track your spending, you can see areas that you are spending too much money on. Once you can see that you’re spending a significant amount on unnecessary things, you can cut back. Then, that saved money can go toward your rainy-day fund.

6. I want to experience fun things in life, so I am saving for it now.

Since outdoor activities aren’t an option on rainy days, it will likely require money if you want to do anything fun. Think of those fun activities the next time you want to spend money that you should be saving.

7. I know that every dollar I save counts toward something great.

When you are constantly buying inexpensive items because it seems the cost is insignificant, you are cutting into your rainy-day fund. Use this affirmation every time you want to buy something you don’t need.

8. I have established a budget and work hard to follow it.

Your budget should include both spending and savings, and it should reflect your real income right now. In addition, you should also think of setting money aside for insurance. Make sure to compare insurance quote before making a commitment. A good budget will include the following categories:

essentials such as food, clothing, housing, transportation, insurance, and health care
non-essentials such as cable, cell phone, monthly subscriptions, and more
other essentials such as taxes, insurance premiums, auto expenses from even the best auto insurance companies, and anything else you must pay throughout the year

Once you have set your budget, use this affirmation to help you remember to follow it. Review your spending compared to your budget every month to learn about your habits and better yourself.

9. I spend less than I earn so that I can grow my savings account.

As you set up your budget, ensure that you are keeping your spending beneath what you earn. You must have money left over after your expenses so that you can save for a rainy day. If you find that your spending is more than your income, find things you can cut out.

10. I will think of all the fun things I want to do in life anytime I want to make an unnecessary purchase.

Whenever you want to buy something, start thinking of what you could do on a rainy day. Doing this will help you remember to save for when you want to do something fun. Remember that if you spend the money now, you won’t have it for a later experience.

11. I am working towards increasing my income so that I have more money to save.

You can always make more money, no matter what anyone tells you. If you have the determination to find other money sources or ask for a raise, you can make it happen. With a higher income, you can save much more.

12. I will not waste money on things I don’t need.

Walk away from things you are tempted to spend money on but don’t need. When you buy only the things you need or plan for, you will find more satisfaction in the purchase. Keep this in mind when you’re out shopping so that you can save more for a rainy day.

13. I don’t let others dictate the value of my life, and I spend money only on things that bring me happiness.

Just because someone you know has expensive things doesn’t mean you need them. Your friends might even try talking you into spending money on things you don’t need because they have it.

Don’t give in to this pressure because you don’t need what everyone else has. Instead, save the money that would be wasted on keeping up with your friends to use for a rainy day.

14. I value my time, so I will make sure the things I work for are worth it.

To make money, you must spend time working. Since your time is valuable, please don’t spend money on things that aren’t worth it. When you ask yourself if you should make a purchase, consider whether it is worth that many hours of your life.

15. I have enough money to enjoy rainy days without worry.

When a rainy day comes, and you are stuck in the house, you can venture out without stressing about money. You won’t spend time looking for something free to attend, and you won’t have to worry about not having enough cash. If you save money for days like these, you can enjoy your life that much more.

16. I will always think ahead and make the financial decisions that are best for my future.

Never spend money without considering the future. Think about whether you have any financial obligations coming up or if you have enough to save. If you always consider your financial situation before purchasing, you will save much more money.

17. I save up for things that bring happiness and value to my life.

Experiences are more memorable and enjoyable than materialistic items. When you want to buy things that you don’t need, use this affirmation to discourage that type of spending. Frivolous spending might make you feel good at the moment, but it won’t last.

18. I can make anything possible as long as I follow my budget.

If you are spending within your budget, you will have money to save. Use this financial affirmation to remember all the things that you can do if you make good decisions.

19. I can live a life that I enjoy if I save money now.

Saving money can help you enjoy your future. You will already have money set aside for when a fun opportunity comes up. Life is more enjoyable when you can do the things that you want to do without stressing.

20. I have good financial habits, and I make wise decisions.

Boost your self-confidence by using this affirmation each day. When you tell yourself that you have good habits, you will be more likely to implement them throughout the day.

Final Thoughts on Financial Affirmations That Help You Save for a Rainy Day

With all of the spending temptation out there, it can be hard to save for a rainy day. Using financial affirmations can help you remember your reasons for saving, though. If you need another income you may want to read about fx trading online in the UK safely.

Once you see the difference the affirmations make with your spending habits, it will become fun to see your savings increase. Having extra money saved for a rainy day will ensure you enjoy your life to the fullest while remaining financially stable.

20 Things About Quiet People Most People Don’t Know

May 7, 2021 by Power of Positivity

Quiet people are often misunderstood. They come across as shy, and introverted, and some folks may consider them stuck up. However, there is a fascinating aspect to these folks because they’re not quick with their words, nor do they do anything without much thought and deliberation.

Since they aren’t usually vocal people, they mull everything over internally. Don’t ever mistake their quietness for someone who isn’t paying attention, as they see and hear more than you know. Being quiet comes with many benefits that most don’t realize.

Twenty Misunderstood Things About Quiet People

If you’ve misunderstood a quiet person, then you’re with the majority. Most folks can’t fathom what goes on inside the minds of these people, but here are 20 things that you should learn.

1. They Have Better Relationships

The quiet person typically has better relationships than someone who is loud and boisterous. You may assume that they’re silent because they are reserved and don’t want to talk or communicate. However, they hear every word you say, though they’re typically a person of few words.

2. They Focus Energy on Creativity

Did you know that some of the most creative people throughout history were quiet and reserved? In fact, Albert Einstein did most of his thinking on a hillside. He came up with most of his greatest inventions and philosophies in his daydreaming episodes. The man who discovered the theory of quantum mechanics helped the nation’s defense, according to Britannica.

3. They Have Stronger Brains

Just two hours of silence each day can lead to stronger brain function. During these periods of engaging and experiencing growth, it can help keep harmful diseases like dementia at bay, according to a study conducted by Frontiers in Human Neuroscience.

4. They Value Learning Over Gossip

Gossip is something people do to pass the time, and it’s often something individuals with troubled lives engage in. Drowning out the commotion inside your head by talking to someone else creates a toxic environment. Quiet folks would rather learn something new than cut someone down.

5. Quiet People Choose Their Words Wisely

A person of few words doesn’t choose to ignore everyone. Rather, they weigh each word they speak wisely. They think through their sentences before they leave their mouths.

They’ve learned that you can’t put toothpaste that’s spilled out back into the tube, and nor can you take your words back once they’ve hit the atmosphere.

6. They Listen More Than Speak

Quiet people listen much more than they speak, so they’re much better friends, lovers, and workers. They aren’t quick to argue with you, as they want to get all the facts before adding anything to the conversation. Please don’t dismiss the quiet person by thinking that they don’t know how to have a good conversation.

They can talk your leg off, but they want to listen to every word you say before they add their two cents. They value your opinion and respect you as a person.

7. They’re Calmer

Did you know that being silent can help you to be calmer? Those who prefer to be alone usually have a more relaxed sense about them and are less likely to be a negative thinker. Being in a tranquil state of peace and calm can help you to be more successful.

8. They Engage in Self-Talk

Did you know that you can develop your intuitive side through your quiet times? Self-talk is a powerful tool that helps to boost your intuition as you’re listening to yourself more than others. It helps to foster those gut feelings or the intuitive nature that you need to survive.

9. They Have Better Self Awareness

Being alone with your thoughts in the silence can help you make conscious adjustments to your life. Your awareness of the things around you becomes enhanced when you’re quiet. There is much noise and chaos around you, so being silent is often seen as an excellent way to turn off the madness.

10. They Have Less Toxic Brains

You pick up a lot of negative energy throughout the day. From the news on TV to the social media sites you frequent, negativity is all around you.

However, when you are silent, you can mentally detox your brain. Getting rid of toxic pessimism can help you to alleviate mental health issues like anxiety.

11. They Know How to Lower Their Stress and Pressure

Life is stressful. Nevertheless, if you want to lower the stress and pressure you feel, you will learn to be quiet.

Why do so many psychologists recommend getting outside and taking a walk in the sunshine? These quiet and peaceful walks can have a tremendous effect on your stress levels.

12. They’re More Patient

Why is it that quiet people have more patience than those that are louder? Society is fast-moving, and it’s easy to become angry when things aren’t going your way. Thankfully, if you learn to spend time solo, it helps you enhance your patience in life.

13. They Have Less Muscle Tension

Whether you sit in an office chair all day or break your back stocking shelves, your body will feel muscular tension. Solitude can help you to decrease your muscular pressures because it has a healing effect on you. Go into a quiet room, take deep breaths, and relax. You will notice that your bodily tensions fade away very quickly.

14. They Waste Less Energy

Have you ever tried to use a remote control, and the batteries were drained? It would work on occasion, but it’s hard to get the item to function as it should. A fully charged battery has lots of power.

Life can zap the energy right out of you, and the introvert has learned that you can recharge your batteries by being alone in silence. Quiet folks can be introverted, but that’s not always the case. Consequently, everyone should learn the value of recharging.

15. They Have Enhanced Focus and Concentration

While you’re sitting in silence, you can enhance both your concentration and your focus. Plus, quiet folks are less prone to distractions when they have enhanced awareness. Living in the moment is not a problem for someone who allows themselves just to pause and observe.

16. They’re Better at Decision-Making

Do you struggle with making decisions? Perhaps something as small as what kind of jelly to buy sends you into a tailspin. Being in solitude helps the quiet individual release self-doubt and fear, making it easier to move forward and make the right choices.

17. They’re More Emotionally Stability

When a quiet individual is alone with their thoughts, it allows them to develop emotional stability. They don’t seem to get angered as quickly, and they steer their mind away from disruptions. An emotionally stable person can handle their problems and make better life decisions.

18. Quiet People Have Fewer Headaches and Migraines

Those who are stressed out often get headaches. Have you ever noticed how it all seems to fade away when you sit in a quiet room and let go of the angst of the day? The silent person has already figured out this trick, and they know how to slow down and relax their body and mind.

19. They Have Better Spirit, Mind, and Body Harmony

Balance is so important in your life as it brings the mind, body, and spirit into harmony. Life is so busy with all the hustle and bustle of the day, but the quiet person knows that they must nurture their spiritual being as much as the physical one. Have you ever tried to climb up on a roof?

When doing a big climb, you must ensure the ladder is in the right spot so that you won’t fall. The quiet person knows that they need to bring all their senses together to get their ladder of life in the proper stance to ensure they won’t topple.

20. They’re Pros at Cultivating Imagination

Albert Einstein coined the phrase that your imagination can take you anywhere you want to go. How can you tap into your imaginative side if you don’t stop and listen to your thoughts? Quiet people don’t let the noise of those around them distract them from being alone and cultivating their ideas.

Have you noticed that kids today don’t have near the imagination that they did a decade ago? It’s because they’re tied to video games and electronics and don’t allow their imaginative side to develop due to all the chaos.

Final Thoughts on Quiet People

Most folks believe quiet people are shy, introverted, and prefer flying solo. While that can be true, it’s not always the case. The quiet folks usually are deep in thought and are highly creative. They often have better control over their emotional well-being as well as have enhanced focus and concentration.

Do you know someone who is quiet, or perhaps you’re a quiet individual? Sometimes those who speak less know way more.

5 Signs Of A Strong Person Who Can’t Be Manipulated

May 7, 2021 by Power of Positivity

Are you easily manipulated? While you would like to believe that the world you live in is filled with friendly and kind folks, some ruthless people are deceptive and unscrupulous. It’s not always easy to spot these individuals as they often hide behind a smile and warm demeanor.

Sadly, inside they’re full of devilish intentions and are working you for their benefit. It’s a common scenario today that people use one another to get ahead. Even a bit of it’s acceptable in the corporate world, but it can come with downright devilish motivation.

These scheming folks will twist and manipulate you for their personal gain. They will lie, steal, beg, borrow, and plead to get what they want. Some people don’t see these individuals coming, and they fall right into their trap.

Yet, other people can smell a rat a mile away. How do you fare when it comes to dealing with manipulative individuals? Do you know when something isn’t right because you have a gut instinct that tells you, or do you always give people the benefit of the doubt until they prove otherwise?

Five Reasons the Strong Person Won’t Be Manipulated

Why is it that some people are prey for these manipulators, and others don’t seem bothered by them at all? The key is in your presentation, attitude, and overall personality.

A self-centered, narcissistic individual knows who they can manipulate with ease, and they also know the ones they need to leave alone. Here are five signs that you’re a strong person that can’t be controlled.

1. You Set Firm Boundaries

Boundaries are often seen as harmful or restrictive, but limitations can be good things. For instance, before you enter a relationship, if you set firm guidelines, the other person knows what to expect. Should your partner cheat, lie, or do some other thing clearly on your boundary list, they can expect the consequences.

Borders let you and those around you know your limits, and they’re part of survival techniques. Others will not manipulate a person who establishes these guidelines. At the first sign of trouble, or when someone doesn’t honor their requests, they will quickly end the relationship.

Many people set boundaries regarding infidelity with their partner. If you’ve been dating someone for months and they cheat on you, then they know that it’s not going to end well when you find out. If you’re a strong person, then you don’t question the need to end things because once that line has been crossed, there’s no turning back.

Additionally, you will feel no guilt in severing ties because the person clearly knew what would happen if they cheated, and they did it anyway.

2. Bullies Don’t Stand A Chance

Bullies often prey on the weak. They search for individuals who have low self-esteem, are overly trusting, and are a bit naïve. By scoping out these individuals, they have a better chance at having their plan be a success.

According to an article in Psychology Today, the manipulator looks for someone who isn’t a leader, is quiet and shy, or has some insecurities they can use to their advantage. However, the manipulator is also savvy because they know which people to avoid. They will steer clear of those who are strong, self-reliant, and can see through their schemes.

In school or the workplace, the bully always seeks a weaker target or someone that stands out. How many times as a child did you hear statements like “four eyes” when someone wore glasses? A person with poor eyesight is usually sensitive about this issue, so they’re an easy target to be manipulated.

The narcissist can swoop in and promise them protection from other bullies if they do their bidding. The strong person would never find themselves in this position. They’ve already learned early in life how to stand up for themselves, and they won’t take too kindly to the manipulative tactics of someone with an abusive personality.

3. You Voice Your Opinions

It’s not a bad thing to voice your opinions. Those folks around you know your stance. Taking a stand for the things you believe in makes you less of a target to being manipulated.

How many times have you heard that if you don’t stand for something that you will fall for anything? Well, your strong position will protect you from the unscrupulous person who wants to use you for their gain.

4. You Will Say No

Why is saying “no” so hard for some people? If you’re asked to do things that are beyond your comfort zone or that you don’t have time for, then you just say no. It’s a simple little word that has so much power behind it. Most people are worried about the consequences of refusing, as they don’t want to hurt other people’s feelings.

Nevertheless, the person who has been burnt once or twice knows that using this word gives them authority over their life. They don’t beat around the bush or tower in fear that they won’t be liked or respected. You know your boundaries and what you cannot do, and you don’t let anyone guilt you into doing anything.

5. You Tell Folks How You Expect to Be Treated

The strong person doesn’t allow people to disrespect or use them as they tell them upfront how they expect to be treated. For instance, if you’re in a new relationship and the other party gets upset and uses a term like “stupid,” the strong party will have no problem putting them in their place.

Telling someone what you expect as far as treatment goes along with setting clear boundaries. It’s not really about punishing those who do you wrong, but it’s more about giving them gentle guidance into choosing a better way to do things. A strong person teaches by example too.

They may not want you to call names in an argument, but they also would never stoop to this level to gain control over a situation.

Other Traits of a Strong Person

The preceding signs show you why a strong person cannot be manipulated, and they have many endearing qualities that are impressive. Here are some of the top personality benefits of being a powerhouse.

•Good decision-making skills – The strong person is typically good at making decisions. They use pros and cons to form the right choice. They’re often great at leading companies because they won’t be swayed or manipulated by people underneath them.

• Goal-focused – Some people can’t handle being leaders because they get caught up in all the drama around them. However, goal-focused people keep their eye on the prize regardless of all the chaos going on.

•Marketing gurus – Since they have strong personalities, they’re great at talking to others. Some people are natural-born sales professionals, while others prefer to be behind the scenes.

•Self-disciplined, confident, and aware – The strong individual knows how to control their impulses as well as restrain from drama. Rather, they spend their time focusing their energy and ambitions on good things. They’re firm in their values, interests and have an established character that others respect.

•Independent thinkers – Being assertive means that you don’t always go along with the flow. You’re not afraid to challenge things if it doesn’t seem like the best option. Your innovative thought processes are what makes good material to run a company.

•Multi-tasking abilities – The robust personality often can do many things at once. Though The Cleveland Clinic states that multitasking is bad for your mental health and can cause you to burn out quicker, the strong person knows how to wear many hats with ease. Since they’re so confident in their abilities, they have no problem doing many things at once to get the job done.

Final Thoughts on How to Avoid Being Manipulated

Did you know that manipulating people is a part of life, and most folks do it without realizing it? How many times have you put on a big smile when you walked into work, even when you didn’t feel like smiling? You’ve learned that when you use this expression, you get more positive feedback.

Manipulation isn’t always a bad thing, primarily if it’s used for the right reasons. However, it should never be used to affect another person negatively. Some people use these tactics to try to play games and influence someone, to do their bidding. When it’s used as a form of control, then it’s wrong.

Thankfully, the strong person is not easily manipulated. They are firm in their boundaries, know their beliefs, and aren’t afraid to make a few ripples if something doesn’t feel right to them. The good news is that most strong people have learned through the school of hard knocks. Even if you’ve been manipulated in the past, it doesn’t mean you have to let it continue.

4 Ways to Manage Living With an Invisible Illness

May 7, 2021 by Lakeisha Ethans

An invisible illness refers to any chronic health condition with effects that don’t show up on the surface. This can include mental disorders, though it more often refers to physical ailments that don’t involve apparent disability aids or visible bodily changes.

One faces many unique hurdles when they live with these conditions, and they can be hard to handle and manage, especially when you’re first diagnosed. When people can’t see what you’re going through, it’s often harder to find support, too.

Ten of the Most Common Invisible Illnesses People Face

Post-traumatic stress disorder (PTSD)
Fibromyalgia
Sleep Apnea
Lupus
Crohn’s Disease
Lyme’s Disease
Multiple Sclerosis
Depression
Generalized Anxiety Disorder
Thyroid Disorders

Here are four crucial ways to deal with the challenges of living with an invisible illness.

1. Reframe The Way You Look At Your Life

Living with an invisible illness forces you to change your worldview. If you resist that paradigm shift, you can pose new challenges as you are unprepared for the unique difficulties you’ll face. Reframing your perception of your everyday life is the first step in dealing with these challenges. Here is how to begin:

· Accept and Believe Yourself

This can sound odd at first, but the reality is that people with invisible illnesses spend such a long time trying to prove themselves or hide their symptoms that they may fall into the trap of not even believing their own experiences. As strange as it is, some may even wonder if they’re faking their feelings to themselves! If you focus on acting like you’re not ill, you’re not demonstrating belief in your suffering and experiences. Accept that you have this illness and silence any doubt in your mind.

· See The Reality Of Your Illness

Here’s the reality of invisible illness: it’s a disability, and it’s going to change the way you live your life. You can’t do everything the same way you did before the illness, which can disrupt positive thinking. You have to learn to face reality and accept that you’ll need to make changes to the way you live to accommodate your illness. Until you do that, you’ll continue to struggle more than you need to.

· Use Your Talents and Skills For Passions

Invisible illness can often force you to reduce the amount of time you spend using your skills or developing your talents. This is why it’s essential to focus on using them for things you genuinely love. This maintains the joy and happiness involved with using those skills, even if it’s harder than it used to be. While the decrease in your ability may sadden you, you’ll get to keep building your skills and talents and will feel more motivated if you’re doing what you like.

· Let Go Of Expectations

People have expectations of you, and you have expectations of yourself. But if an invisible illness has changed your capabilities, then those expectations may no longer be reasonable. It’s easy to feel ashamed or discouraged when you can no longer meet the standards you once had for yourself. It can take a long time to feel comfortable with admitting that you may need to lower your expectations and live without meeting the expectations of others. Learning to let go with positive thinking can help you live one day at a time, doing your personal best – even if that best changes every day!

2. Seek The Positive Things Around You

It’s hard to focus on positive thinking when you’re facing the challenges of invisible illness. But if you don’t seek optimism and good things, you’ll wind up bogged down by the difficulties you face. It’s essential to learn to overcome negativity and find uplifting realities. Here are some ways to begin fostering positive thinking, even in the face of difficulty:

· Find Distractions

Everyone has things they love to do that can help them forget their troubles for a moment. All you have to do is find what does that for you. It may be a hobby, watching a show, listening to music, or pampering yourself. Whatever it is, make sure you have some time to do these things every day, even if it’s just for a little while. This kind of me-time can help take your mind off your challenges so you’ll feel refreshed enough to face them again when you’re done.

· Focus On Your Blessings

Every cloud has a silver lining, and no matter how bad your life is, there are little good things peppered in. Think about small things that make you smile or that you enjoy, like coffee in the mornings or a song you like to listen to. Count every single tiny blessing, like the roof over your head or the presence of a loved one or friend in your life. You’ll begin to see that there are lots and lots of things to be appreciative of amongst your challenges. Gratitude has been proven to have positive effects on experiences of pain, too, so there’s a benefit to your illness from it.

· Don’t Stop Dreaming

Yes, you have to adjust your goals to be more reasonable, but that doesn’t mean you should get rid of goals altogether! Continue to dare to dream and visualize success, happiness, and even recovery. Dreaming gives you hope, and it knocks you out of feelings of hopelessness or loss. Keep working towards your goals, even if the pace is adjusted. You can do anything you set your mind to!

· Encourage Others

If you can’t find anything positive in your life, seek an empowering way to boost your positive thinking is by creating positivity for others. You can encourage others with invisible illnesses or even do random, simple, and doable acts of kindness – like complimenting someone or tipping your waiter extra – to perform the amazing feat of building positivity. The fact that you can make joy happen for others can help you see ways to create it for yourself.

3. Fight For Yourself

One of the many things that those with invisible illness struggle with is being believed. Because your disabilities aren’t visible, people may not trust their severity, and even those who try to be understanding may forget how bad it can get. As awareness continues to be raised for those living with an invisible illness, you will need to fight for yourself and your rights regularly, so you get the fair treatment you deserve. Here is how to begin:

· Choose The Right Doctor

Some doctors bring shame to their profession by refusing to believe experiences of invisible illness. If your doctor doesn’t believe you or behaves in ableist ways, stand up for yourself and seek a different doctor. You do not have to put up with medical gaslighting or a lack of empathy from your care practitioners, and your illness deserves proper treatment from a helpful doctor.

· Advocate For Yourself

It’s easy to fall into the trap of wanting someone to rescue you or “fix” your problems with your disability. Though the support of others is valuable in this time, the fact remains that you must be your hero. Advocate for your rights. Fight for fair treatment. Don’t let others talk down to you and stand up for yourself. Your illness is actual and deserves to be treated, no matter what others say.

· Manage Yourself

What treatment is necessary for your illness? What ways can you use to manage it? Do your research and learn as much as you can about the struggles you’re facing. You’ll find management techniques that help you more than you may have imagined!

· Don’t Neglect Your Mental Health

It’s easy to slip into negative mental states when you’re dealing with an invisible illness. You may even think that your happiness must be reliant on your physical condition. Don’t fall into this trap. Make sure you’re taking care of yourself and monitoring your anxiety and depression. If you need help, seek therapy or counseling, and remember to take regular breaks.

· Pick Your Battles

Self-advocacy is indeed a constant effort, but it’s okay to pick your battles wisely when you need to rest, too. There are some people not worth your time, and there are others who will never be convinced. There is wisdom in knowing when to walk away.

4. Find Ways To Build Understanding Relationships

Some of the biggest challenges of an invisible illness lie in the fact that the people around you may not understand what you’re going through. Social support is crucial for the positive management of pain and illness symptoms, and without it, you may have trouble overcoming more complex hurdles. Here are some ways to foster understanding relationships:

· Sit Down And Talk To Loved Ones

The people that matter in your life may have difficulty understanding what an invisible illness entails. Sit down with them and talk to them at length about your experiences and, if applicable, tell them how they can help or what your new needs are.

· Invite Loved Ones To Your Doctor’s Appointments

When a friend or family member hears directly from a doctor what you’re going through, it helps them to comprehend the medical scope of what you’re experiencing fully. This can be beneficial for close relationships where the other party is having trouble truly understanding your experiences and their validity.

· Choose Close Circles Wisely

There will be people who refuse to believe in your invisible illness, and there will be toxic individuals in your life. Opt out of these relationships and instead go for supportive friends and positive people who uplift you and make you feel good.

· Find Support Groups

There are lots of people all around the world with invisible illnesses. These individuals can relate to what you’re going to and understand the difficulties of day-to-day life with such conditions. You can support each other, offer and receive advice, and build new friendships in these circles, which may even help you feel much less alone.

Final Thoughts On Some Ways To Deal With The Challenges Of Living With An Invisible Illness

Invisible illnesses can be complex and challenging to understand. It may take a while before you become accustomed to living with your condition and managing it reliably. Throughout the process, you will have your fair share of failures and successes. Take your time and learn how to deal with each challenge as needed, and you’ll see that you remain strong and powerful, with or without that illness.

How to Make a Healthy Smoothie Bowl

May 7, 2021 by Kristen Lawrence

Having a smoothie bowl for breakfast can give you the energy you need to start the day. Packed with vitamins, minerals, and antioxidants, this bowl of fruity deliciousness nourishes the mind and body. You only need a blender and a few fruits to make this recipe, and it takes little time to prepare. If you are planning to make an acai bowl, we recommend to use the best blender for frozen acai bowls. If you don’t have time in the mornings, you can always make it the night before and refrigerate it.

Getting in all the recommended servings of fruit isn’t easy in our fast-paced world. Luckily, smoothie bowls help save the day because they pack 5-6 servings in one bowl. Feel free to swap whatever fruits you like for the ones in the recipe. Although, we think the recommended berries go great together.

Here’s how to make a healthy smoothie bowl

What you need:

High-powered blender
1 large bowl
4 smaller bowls
Spoon

Ingredients:

Cup of frozen raspberries
One cup of frozen blueberries
Cup of frozen blackberries
Cup of frozen mango
A handful of your favorite nuts for toppings
A couple of dark chocolate squares for garnish
A few strawberry and banana slices as toppings
A sprig of mint

How to make a smoothie bowl:

Blend up the frozen raspberries and place them in a small bowl.
Blend up the frozen blueberries, and place in a second small bowl.
Then blend the frozen blackberries and pour them into the third small bowl.
Finally, blend the frozen mango and pour it into the last small bowl.
Alternatively, feel free to blend all the fruits together to save time. However, we think the bowl looks prettier when the fruits are blended separately.
Pour the blended fruits into the large bowl one at a time.
Use a spoon to create swirls in the blended fruit to add aesthetic appeal.
Next, add the nuts, sliced fruit, chocolate squares, and mint as garnish. Feel free to decorate it nicely for Instagram or just for your own satisfaction in creating a culinary masterpiece.

Health benefits of this sweet smoothie bowl

Here are the healthy reasons to try this tasty dish.

Mango

Mangoes are low in calories but packed with nutrients and are called the “king of fruits” for a reason. One 100g cup of raw mango contains the following:

Vitamin C: 44% DV
Magnesium: 3% DV
Manganese: 3% DV
Potassium: 4% DV
Vitamin B6: 9% DV
Vitamin E: 6% DV
Folate: 11% DV
Calcium: 1% DV
Calories: 60
Protein: 1%
Carbs: 5%
Dietary fiber: 6%
Vitamin A: 7% DV

Blueberry

Blueberries are proof that nutritious things come in small packages. They can improve heart health, bone strength, skin health, and blood pressure. Blueberries can also help prevent diabetes and cancer. One 148g cup of blueberries contains:

Vitamin C: 24% DV
Manganese: 25% DV
Vitamin K: 36% DV
Vitamin B6: 5% DV
Magnesium: 2% DV
Iron: 2% DV
Calories: 85
Protein: 2%
Carbs: 7%
Dietary fiber: 14%

Raspberries

Raspberries have so many nutrients for being such a tiny fruit! They’re an excellent source of various vitamins, minerals, and antioxidants. A 100g cup of raspberries has the following nutrients:

Vitamin C: 43% DV
Vitamin B6: 5% DV
Magnesium: 5% DV
Calcium: 2% DV
Iron: 3% DV
Protein: 2%
Carbs: 4%
Dietary fiber: 28%
Calories: 53

Blackberries

Blackberries are also packed with essential nutrients and antioxidants. They can help lower cholesterol, protect from some cancers, and prevent infections. You can add them to smoothies, oatmeal, cereal, or enjoy them as a snack. A 100g cup of blackberries contains these nutrients:

Vitamin C: 25% DV
Vitamin A: 4% DV
Magnesium: 6% DV
Vitamin E: 8% DV
Vitamin K: 19% DV
Zinc: 6% DV
Calcium: 3% DV
Iron: 5% DV
Carbs: 3%
Protein: 2%
Dietary fiber: 20%
Calories: 43

Dark chocolate

Dark chocolate that’s at least 70-85% cacao is a powerhouse of nutrients. It contains many antioxidants such as polyphenols and flavanols. In fact, one study found that dark chocolate had more antioxidant activity than blueberries and acai berries! It can also lower blood pressure and bad cholesterol, reduce heart disease risk, and improve brain health. One ounce of dark chocolate has the following nutrients:

Iron: 19% DV
Copper: 25% DV
Manganese: 27% DV
Magnesium: 16% DV
Phosphorus: 9% DV
Potassium: 6% DV
Selenium: 3% DV
Vitamin K: 3% DV
Calcium: 2% DV
Calories: 168
Carbs: 4%
Protein: 4%
Dietary fiber: 12%

These ingredients are perfect for a smoothie bowl or snack.

As you can see, all of the fruits listed above, as well as chocolate, contain tons of fiber and few carbs. Therefore, they are low on the glycemic index, meaning they won’t spike your blood sugar as much. Anyone on a low-carb diet or who is diabetic can enjoy these fruits in small portions. However, they make a great addition to anyone’s diet as they are low in calories and high in nutrients.

While these fruits are wonderful for health, we recommend pairing them with a source of protein on the side. Eating sugar by itself, whether processed or natural, can still cause unwanted blood sugar spikes, even in low GI fruits. For this reason, you should eat fruits with other foods such as eggs, lean meats, or meat substitutes for vegetarians/vegans.

However, a smoothie bowl by itself can still be enjoyed in moderation. Just make sure to balance it with ample protein and fats throughout the day. You can also swap a handful of spinach or other greens for a couple of fruits to lower the sugar.

Final thoughts on making a delicious and healthy smoothie bowl for breakfast

For those who don’t like cooking, this smoothie bowl is a dream come true. All you need is a blender to make this recipe, and it takes less than 5 minutes to prepare. It’s packed with plenty of vitamins, minerals, and antioxidants, making it a healthy choice for breakfast.

If you don’t have time to eat a big smoothie bowl, you can always eat the fruits whole. Since eating it actually takes longer than preparing it, you may want to save this recipe for the weekend. With summer just around the corner, it’s the perfect time of year for a smoothie bowl!

5 Ways To Calm Your Nervous System Quickly

May 7, 2021 by Lakeisha Ethans

The nervous system is a complex part of the body. It is responsible for regulating stimulus, sensation, and signals and coordinates its activity based on the information it receives. It then sends instructions to the rest of your body, “advising” it on how to react.

However, the nervous system isn’t spot on all of the time. It can get into a panic over things that aren’t that big of a deal, or it can have difficulty calming back down after going into overdrive. This can affect your ability to concentrate and perform daily tasks. So, how can you manage this? Here are 5 super quick ways to calm your nervous system right now.

1. Engaging your sense of touch has a positive effect on calming the nervous system

Your senses are powerful and insightful, and the ease with which they notice and interpret stimulus makes them ideal for rapid calming methods. To begin with, let’s talk about how you can engage your sense of touch to bring your nervous system to a more relaxed state:

· Touch Something Soft

Put on comfy clothing, cuddle a stuffed toy or pet, or wrap yourself in something warm and cozy. When you’re stressed out, this can help calm your nervous system and bring you to a more relaxed state.

· Use A Stress Ball

Stress balls and other similar stress-relieving mechanisms exist for a reason! When you get extremely aggravated, upset, or pent up, using one can help engage your muscles and work off the tension and emotion healthily.

· Splash Cold Water On Your Skin

Need a more invigorating awakening from a stressed state? Get some cold water and wash your hands, face, and neck with it. (If you can, taking a cold shower works too.) This can help to literally cool you down, calming your nervous system and putting it into a more relaxed state.

· Give Your Hands A Massage

Take some cream or lotion that you like and use that to give your hands a nice, calming massage. Rub the webbing between your fingers, each joint on every digit, flex your wrists, and clench and unclench your palms. The stretching massage takes a mere five minutes and has positive effects on anxiety and nervousness!

· Get A Tennis Ball Foot Massage

Any hard, round ball of appropriate size will do for this. Place it beneath your feet and roll it under the arches of each sole. Do this gently and press more firmly in tender areas. It’s a great, simple massage you don’t even have to stop your tasks for!

· Give Your Scalp A Massage

Contrary to popular belief, the best scalp massage doesn’t use one of those head-scratching devices. Instead, it involves gently tugging at your hair so you can feel a minimal lifting of your scalp to reduce head tension and relieve your stress. You can follow that up with a warmer massage after, too!

· Attempt Acupressure

Have you heard of acupuncture? Well, this is that, but without the needles! It involves finding the pressure points on your body and massaging them to help relieve feelings of stress and promote general physical healing, say studies. You can try it out by finding the divots where your skull meets the muscles of your neck and pressing down on them for around 15 seconds.

2. Engage Your Nose

As previously mentioned, engaging your senses offers some of the quickest nervous system relief. Your sense of smell takes notes of new scents quickly and can derive pleasure and enjoyment from them for better positive thinking. Here are some ways to calm your nervous system through your sense of smell:

· Smell Citrus Scents

Sweet orange scents have been proven to have positive effects on overall mood. Enjoying orange-scented items can bring those calming effects over you in times of stress. You can also peel and eat or juice an orange for an even fresher approach!

· Be Around Flowers

If you can, regularly buying fresh flowers to keep near your working area or in your home can be a great way to engage your senses and calm your nervous system. If not, you can also head outside and find flowers in parks and public gardens. A good stroll among the wonderful floral scents can help to relax you.

· Wear Some Scents

Perfumes, colognes, lotions, and creams are a great way to apply scents directly to your body so you can carry their calming effects around. Plus, you’ll smell great to boot!

· Try Some Aromatherapy

Essential oils, placed in diffusers, make for delightful and relaxing scents that you can enjoy easily and quickly. You can also mix essential oil into a carrier oil so that it’s safe for your skin and apply it to your hands to bring the scent around with you. Calming oils can help to stimulate the smell receptors and reduce anxiety and stress. The best one is lavender essential oil, which has been proven in research to have incredible effects on the body, such as blood pressure reduction, better sleep, depression and anxiety reduction, higher pain tolerance, and improved wellbeing.

3. Engaging Your Muscles and Body Can Calm The Nervous System

The nervous system’s overactivity can cause significant physical responses in your body. Helping to express the built-up tension by moving your body and working your muscles can quickly bring balance back to your hormones and the nervous system. Here are some ways to do so:

· Stretch

You don’t have to work out with complex yoga poses for an hour to get the benefits of a simple stretch or two. Stretching your arms, legs, and back in a simple, quick fashion can promote better blood circulation and calm your nervous system.

· Go For A Walk

Take a quick walk around the room, to the bathroom, or out for a coffee or snack. The act of stretching your legs and moving about will help relax your mind, and the change of scenery adds to those restorative effects.

· Put Up Your Legs

Most people spend most of their time upright. Raising your feet, whether just by lying down and reclining with a footstool or by completely putting your legs up against a wall, can provide restorative effects to the mind and body. Your calves and legs will thank you for the rest, and your nervous system will focus on balancing itself out.

· Get Moving

Doing a physical activity that increases your heart rate boosts circulation, creates positive hormones, and helps you burn off stressed or nervous energy. A quick, intense bout of exercise for just a couple of minutes can be all you need. Do some push-ups, dance, run in place, do a couple of jumping jacks, or try to do burpees!

4. Engage Your Sense of Taste (and Digestion) For The Nervous System

Once again, we return to the almost magical effects of engaging your senses to help relax the nervous system. Your tastebuds can send a lot of different signals to your brain and help you feel better, but if you make the right food choices, you’ll also get the added benefits of whatever the food is and its components. Here are some options to try when you need to calm down:

· Eat Some Chocolate

Dark chocolate is a guilt-free sweet treat, and just one square has the effective ability to calm the nervous system. Studies show that it can reduce stress levels, improve the health of your brain, and fill those sweet cravings well.

· Eat Some Mango

Mangos are a great mix of sweet and sour, making them ideal for waking up your system and bringing its attention away from your worries. More interestingly, it contains linalool, a compound that has positive effects on anxiety and stress.

· Green Tea

Green tea contains a chemical known as L-Theanine, which studies say has positive effects on the stress responses of the body. It also tastes soothing and smells relaxing, which is an additional bonus.

· Have Some Honey

Honey is famous for its calming properties, and research shows that it fights depression, reduces anxiety symptoms, gives quick energy, and helps to keep the brain strong and healthy. Better yet, it’s versatile, so you can eat it straight from the jar, mix it into drinks, or eat it with fruit, yogurt, or other healthy snacks.

· Chew Some Gum

Chewing gum keeps your sense of taste engaged while giving you an excuse to work your jaw muscles. The repetitive act of chewing has positive effects on stress levels and can help you stay relaxed.

5. Engage Your Mind

Your mind is the source of the worst of your stress and anxiety, and if your nervous system is in overdrive, going straight to the source of the problem is a great way to help. While not quick at first, learning to engage your mind and analyze your thoughts and mental state is a skill that you’ll get better and faster at over time. Here are some ways to do this:

· Envision Calm

Visualization is a great tool for relaxing the nervous system. Close your eyes and imagine your happy place, or imagine a positive outcome for things that have you stressed out. Visualize your body as a calm, relaxed vessel and release anxiety and stress with focus and care.

· Write and Reflect

If you’re really in the middle of a nervous system panic, grab a piece of paper or open a document or notepad on a device of your choice. Then, write away untethered about everything that’s stressing you out. Don’t hold back and write everything that comes to mind, even the irrational or mean things. You can also do this in a journal. Once you’ve done this, you’ll have expressed a lot of negative energy, and you can go back and reread this writing later to reflect on your emotions.

· Challenge Negative Thoughts

Many people experience negative emotions and thoughts that send them into panicked or nervous spirals, which the nervous system responds to in a rush. Learn to observe these negative thoughts and challenge them. Question their rationality, reiterate your ability to be strong in the face of hurdles, ask if this will matter in a few days, and replace the worst things with positive thinking.

Final Thoughts On Some Super-Quick Ways To Calm Your Nervous System Right Now

The nervous system’s responses are crucial to everyday function, but wisdom is knowing when it’s time to get it to calm back down. Learning to communicate relaxation to your nervous system, so it reverts to a more positive state is useful, especially if you face many stressors in everyday life.

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