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10 Habits That Create Happiness in Tough Times

April 20, 2021 by Power of Positivity

No matter what we face in life, it’s essential to maintain a happy disposition as much as possible. When you face challenging times, you may need reminders that you have several reasons to be satisfied and grateful. And sometimes, you must create happiness for yourself.

Adopting a positive mindset is one of the best ways to create happiness and find joy in your life, even when it seems impossible. Life is meant to be enjoyed. So it’s imperative that you do all you can to live the best life possible.

Happiness should be a priority.

When you make a conscious effort to create happiness in your life, you’ll find that your life will improve significantly. Many of us learned to ignore our emotions and do what needs to be done, but this causes more stress in the long run. Prioritizing your happiness is an integral part of self-care. You can’t always control what happens to you, but you can control your responses.

10 Things to Help You Create Happiness, Even During Challenges

Research shows that if you take a positive approach to the things that occur in your life, you’ll manage your stress and look at things from a healthy perspective. Here are some of the ways you can create happiness even during rough times.

1. Handle things with resilience

Learning healthy coping skills will help you maneuver through hardships with more clarity and less stress. Instead of retreating into a shell of negative emotions when obstacles occur in your life, you’ll be more likely to respond to challenges with strength and resolve.

Adopting a positive outlook even when things look bleak will help you find the solution to your problems and remain in a hopeful space. When you’re looking at things as though they will get better, you won’t have such a difficult time asking your loved ones for help when necessary. The help your friends and family may offer could come in the form of humor; take time to laugh and smile during challenging times. This helps to remind you that you have reasons to be happy.

2. Make your health a priority

If you want to be physically healthy, you must maintain a positive mindset. A Penn State University article indicates that a positive way of thinking can increase your life span and lower your cardiovascular disease risk. When you train your mind to think positively, your immune system will become stronger, so you’ll be able to get over sicknesses like the common cold quickly, and your blood pressure will stay at healthy levels. When you remember that learning to create happiness can impact your health, you’ll be more likely to keep your thoughts on track. Be sure to eat a balanced diet and work out regularly to make it even easier to be mentally resilient.

3. Focus on making a great first impression

When you’re going through a hard time in your life, you may still be presented with opportunities that could improve your life. Even amid personal difficulty, you could be in a position where you could make a new friend or attain a new job. When you go out into the world, small things like improving your posture, holding your head high, and looking your best can give you a boost of confidence. Exerting confidence, especially when you feel less than confident, can bring new people and things into your personal and professional state to significantly improve your life.

4. Do what you must to boost your energy

Staying positive can take work sometimes, but you need a balanced outlook to have the energy to live your life to the fullest. When you are happy, you’ll have more energy. Mental and physical energy is necessary to do your best at work or school, and you also need the energy to handle household tasks and care for children and family members. When you don’t have the stamina to maintain essential things in your life, this could make your situation worse and increase your chances of depression.

5. Be an inspiration to those who are close to you

When you are determined to create happiness in your life regardless of your circumstances, you can inspire those around you. Your children, close friends, and even your colleagues are looking to you to see how you will handle challenges, even if you don’t realize it. Remember that you’re not the only one who is going through something difficult. When the people in your social circle see that you are resilient and determined to have joy no matter what, it will push them to do the same.

6. Concentrate on boosting your self-esteem and confidence

When you think positively, your confidence and self-esteem will increase. You’ll be more aware of your self-worth, and when you trust yourself, you’re more likely to make good decisions that will contribute to your happiness. If you continue to stay in a negative space, you’re more likely to make choices that will worsen your situation and cause more stress and anxiety.

While you’re working through hardships, keep reminding yourself that you’re going to be successful. The more you work on your self-esteem, the more you’ll take a positive approach to life’s obstacles. You can do this by repeating affirmations to yourself or practicing positive self-talk throughout the day to condition your mind.

7. Handle things in a more thoughtful way

Practicing good coping skills will help you create happiness in the face of obstacles. When unexpected situations occur in your life, you may need to take some time to evaluate your circumstance and come up with a plan. This can keep you from breaking down and encourage you to use your strengths to overcome a challenge. Even if you have to keep a journal to express your thoughts before going back to your game plan, this can make you more confident and intentional when you’re working through a challenge.

8. Make your relationships a priority to help create happiness

When you want to remain happy, you should foster positive relationships in your life. When you have meaningful friendships and relationships, you may find that you’re less stressed when problems come your way. You know that you have someone to depend on when things get tough, so you’ll be less likely to take on more stress than you can handle. Keep in mind that making your relationships a priority also means that you provide a shoulder to cry when your loved ones are having a hard time. This beautiful exchange of energy can make it easier to get through challenges since you’ll know that you’re not alone, and you can receive advice from people who have your best interest at heart.

9. Don’t stop doing things you love

One of the best things you can do to remain happy when trying to overcome obstacles in your life is to continue to do what makes you happy. If you find that you’re in a much better mood when you work out in the morning, be sure to make time for exercise so you can maintain a balanced mindset and avoid gaining weight. If you love writing, drawing, creating music, or reading books from your favorite author, prioritize these things to remind yourself that you are worthy of love and deserve to enjoy the things that make your life worthwhile.

When you’re having a hard time, it’s easy to focus on the problem and entertain feelings of sadness or stress. This will make you more likely to spend time alone so you can think through the pain and try to come up with a solution. However, the time you spend brooding over a problem could likely be better spent engaging in things you enjoy. This can make it easier for you to remain hopeful and come up with a beneficial solution.

10. Get professional help if you need it

So you’ve talked your situation over with trusted friends and family members, tried your best to adopt a positive mindset, and been intentional about doing what you love and taking care of your health. But if these tactics haven’t ultimately helped, it may be time to seek professional help.

It’s perfectly healthy to speak with an unbiased party about your issue and get objective advice to help you see your situation from another perspective. It’s also a good idea to see a therapist if you feel like you need to talk about the situation often and don’t want to burden your loved ones. Sometimes it takes several conversations with a therapist to gain a clear understanding of the role you play in your situation, the role other people play, and the options you have when it comes to a solution.

Final Thoughts on Finding New Ways to Create Happiness

These healthy habits can make it easier to get through life, especially when you don’t feel your best. Adopting a positive way of thinking can help you see the best life has to offer in various situations.

10 Habits to Help Beat Sadness (And Be Happy Again)

April 20, 2021 by Power of Positivity

Do you find that you have feelings of sadness several times throughout the day?

When you think about your past or your plans for the future, do you tend to focus more on the mistakes you’ve made and the negative things that have happened to you? Do you feel like you’ve given up on your dreams and goals only to maintain your daily routine of monotony?

It can be challenging to avoid thinking about all the wasted time or failed relationships that we’ve had in our lives. Of course, we’ve all had them to some extent.

The older we get, the more we understand that life can be highly complicated, and some days are better than others. However, we can’t settle for a routine of misery if we want to enjoy the beautiful moments that life has to offer.

These Ten Habits Can Help You Overcome Feelings of Sadness

If you’re constantly battling sad or negative emotions, you likely long to be happy again. You might even have forgotten what it feels like to laugh with your loved ones or smile when you think about the day ahead. While it may take some hard work, you can change the way you feel and start to develop a positive outlook on life again. Here are some effective ways to overcome feelings of sadness.

1.Think of all you have to be grateful for

Every morning when you wake up, take a few minutes to be grateful for all your blessings. Even if you’re feeling down and uninspired, you can quickly overcome your feelings of sadness when you learn to practice gratitude.

Remind yourself that you have a place to live, food to eat, and clothes to wear. Be thankful that you have your job and a family who loves you. Remember that there are people worldwide who would love to have even one of these things. When you remain thankful, you’re less likely to be pessimistic.

2. Spend time in nature

If you feel depressed and afraid that your feelings of sadness won’t subside, try spending some time in nature. Enjoy the sunshine can help boost your mood. Studies have shown that a constant sense of anger or sadness signifies a Vitamin D deficiency. In addition to soaking up the sun, feeling the cooling breeze on your skin or listening to the birds chirp will boost your mood and make it easier to get through the day.

3. Give back to your community

If you want to give your mind a break and stop ruminating on feelings of sadness, help someone else in need. Spend a few hours every month volunteering at the local nursing home or soup kitchen. These activities can give you a sense of joy and purpose and remind you that there is always another person who has it worse than you. This will remind you to continue to be grateful for what you have while you help to better others’ lives.

4. Take a break from social media

Social media can be highly overwhelming sometimes, especially if you log onto your social media accounts daily. Remember that people only display the parts of their lives that they are comfortable sharing with the public. When you see people posting wedding announcements, baby pictures, or information about a new promotion, you may feel that you’re not doing enough in life.

However, you don’t see the terrible fight a couple had before posting wedding pictures or the difficulty a woman has gone through to conceive a child. Take some time away from social media to remind yourself that no one’s life is perfect, and you still have plenty of things in your life to be happy about.

5. Get enough sleep each night

Your body requires at least seven hours of sleep a night to restore your energy levels and repair the cellular damage that occurs during the day. If you’re foregoing sleep so you can have some time alone at night to binge-watch your favorite shows, or you have insomnia, you’ll need to make some changes to your sleep schedule.

When you do not get enough sleep, you could cause your body to become depressed. If you go days without adequate rest, you could experience sleep-deprived psychosis. Make your rest a priority so you can balance your mood and have the mental energy to tackle the day’s challenges.

6. Socialize as much as you can

No matter how often you experience feelings of sadness, make sure you don’t isolate yourself. If you’re constantly by yourself, you’ll start to feel like the walls are closing in on you, and this will make it easier to shake negative emotions. Spend as much time as you can with the people who love you. Do things you enjoy to remind yourself how unique you are as an individual. This will help you maintain a healthy sense of self, which can reduce feelings of depression.

7. Maintain a healthy diet

When it comes to your mood, it’s essential to pay attention to what you eat. If you’re always consuming high sugar and fat foods, your glucose levels will spike. This means your body won’t get the energy it needs to protect the health of your brain. This is one reason people prefer diets that are low in sugar and white bread because these eating plans help with mental clarity. If you suffer from depression and anxiety, watch what you eat. Eliminate junk food and see if this puts you in a better mood.

8. Exercise

You should get at least two hours of exercise a week. You need not engage in intense workouts to get in shape. But you should make sure you get your heart rate up and keep your neurotransmitters at healthy levels. Take a walk or a quick jog around your neighborhood or go swimming to help you meet your health goals and reduce feelings of anxiety and depression. Studies have even shown that working out can be just as effective as taking antidepressants.

9. Take up a hobby

Think about the things you like to do in your free time. Do you enjoy playing sports, dancing, knitting, or cooking? Engage in these activities as often as you can. Your hobbies can give you a reason to interact with other people, and they can remind you of how talented and creative you are. If you’re not sure what your hobby is, consider the things you’re naturally good at? Which activities give you a sense of calm or purpose?

Learning what you’re good at can boost your confidence and reduce your chances of becoming intensely sad or depressed. Occupying your mind with someone other than your life’s challenges can be good for your mental health. Spend time with other people who share common interests and who also make you feel like you belong, reducing your sadness.

10. Don’t be afraid to get help

If your feelings of hopelessness or sadness don’t go away, you should seek professional help. Going to therapy regularly can help you sort through your problems and recognize when you’re isolating yourself, not eating a healthy diet, or not getting enough sleep. You may also want to keep a journal to document your feelings and/or meditate daily to help you maintain control of your emotions and put your feelings in perspective.

Final Thoughts: The difference between bouts of sadness vs. depression

You may experience a bout of depression once or twice in your life, or you may constantly battle negative feelings. It is essential to learn the signs and symptoms so you can keep sadness at bay. In addition to counseling, there are also some natural treatments you can try to reduce depression.

If you experience symptoms like constantly crying, body aches, refusing to go to work or school, or an empathetic personality, it could all be signs that you are depressed. If you find that you prefer to be alone in your room for days at a time and get nervous when you have to interact with others, you should speak to a counselor or loved one about your feelings so you can get the assistance you need before your feelings intensify.

It’s also important to get the help you need right away if you start experimenting with drugs or alcohol or find that you’re eating too little or too much. Extreme changes in your sleep patterns could also be a sign of a bigger issue. When you pay attention to your body and mind, it is easier for you to acknowledge your sadness and do something about it.

Remember that feelings of sadness don’t last forever. If something is happening in your life to make you sad or upset, talk it over with a therapist or trusted loved one to sort through your feelings. When sadness lasts longer than it should, it’s best to speak with a professional about treatments that can help you balance your mood. This can shift your perspective and help you look forward to all the wonderful things life has to offer.

7 Root Causes of Depression To Never Overlook

April 20, 2021 by Power of Positivity

Are you struggling with depression? The World Health Organization estimates that more than 264 million people suffer from depression annually. While it may feel like the blues or sadness, it’s a condition that doesn’t go away on its own. Sadly, many people don’t understand the causes of depression and the various ways to treat it.

Depression is a serious issue that can impact your quality of life and make you feel hopeless and worthless. The Suicide Awareness Voice of Education released some horrific statistics regarding depression and suicide.

In the United States, suicide is the tenth most common cause of death.
Each day, more than 130,000 people are so depressed that they take their own life.
Every 11 minutes, a person feels so worthless that they end it all through suicide, which equals 48,500 Americans every year.
A mere half of depressed individuals in this country get the help they need as the stigma surrounding this condition is still a significant problem.
Treating depression can be done with a success rate of 80-90 percent.
For every 25 suicide attempts, one person will die.
One out of every four people that kill themselves is elderly individuals.

Ten Warning Signs of Depression

Do you know the signs of this significant mental disorder enough to recognize them in yourself or others? Here are the most common symptoms.

1. Mood Fluctuations

While many people focus on the sadness and hopelessness a person feels with depression, few realize that mood issues are commonly present. Being grumpy or irritable is just another common issue people with this mental health problem face.

2. Sleep Disturbances

You may notice that you sleep too much or not enough when you’re depressed. Your body’s hormone levels are all out of whack, and it can cause your sleep patterns to be disturbed.

3. Generalized Body Discomfort

Depression brings about strain and tension, and all this angst can affect your muscles. You may notice you have headaches, body aches, and a general flu-like feeling that won’t go away. This is a common sign you’re depressed if there are no underlying medical issues.

Some people feel like they’ve done a major workout at the gym, but they haven’t lifted a finger.

4. Little to No Energy

Depression wipes your resources until you feel like you can’t accomplish much in a day. You may feel weak and tired all the time, and you don’t know why.

5. Hopeless and Helpless Feelings

Life is tough, but those who are depressed tend to blame themselves for things that are out of their control. When you feel like you have no hope and no way out of your situation, then it’s time to get help.

6. Concentration Issues

If you find that you cannot get anything done and your focus is out of whack, it could be caused by depression. Your brain chemicals are off-balance, which can also affect your focus and concentration.

7. Reckless Behavior

Did you know that some reckless behaviors can be associated with depression? You can get so down and out that you feel you have nothing left to live for, and that can be a dangerous place to be.

8. Isolation

Do you want to close yourself off in a room and hope the world will go away? Isolating yourself from others is always a sign that something is wrong.

9. Loss of Interest/Lack of Pleasure

How many times do your friends call and invite you out, but you ignore their requests? Perhaps you agree to go to a social event, but you back out at the last minute. Depression makes you feel like you have no drive, and you don’t enjoy the things that once brought you so much pleasure.

10. Tearfulness

Are your tears plentiful? Do you seem more weepy than usual? Depression can mess with your emotions, and you may find yourself crying at the smallest of things.

Seven of the Most Common Causes of Depression

Now that you know all about depression and the things it does to your body, it’s essential to understand why you become depressed in the first place. There are many misconceptions about this mental illness, and it’s time to bring some understanding to such a widespread condition. Here are the most common causes of depression.

1. Medical Conditions

Many medical conditions can cause you to be depressed, and some of this is out of your control. For instance, according to the National Institute of Health, hypothyroidism is a big cause of depression.

2. Genetics

Do you have a family history of mental illness? One of the causes of depression is your genetic links. If your mother or father, as well as a sibling, suffered from the pangs of hopelessness, then you have an increased chance of developing this condition.

People believe that if you have a good life, you will be saved from this illness. Sadly, no one is immune from this ailment, and if you have a family history, then your chances of having at least one episode in your life are more significant.

3. Grief or Loss

A common cause of depression can be circumstances. If you’re going through a divorce or a job loss, it can cause you to become depressed. Life has a way of sneaking up on you and throwing you curve balls that knock you to a place that feels like rock bottom.

However, you can and will get over this with the right help and a few lifestyle changes. Slowly, the stigma is lifted, and people reach out for help when they experience grief or loss.

4. Abuse

Whether you’re going through an abusive situation or suffered from abuse as a child, it can affect your mental health. Did you know that the National Institute of Health cited a study that shows 56 percent of people who suffer from child abuse struggle with chronic depression issues?

5. Hormones

Your hormones in your body can have a substantial impact on your mental health. Medical conditions like polycystic ovary syndrome can cause you to experience hair loss, abnormal hair growth, weight gain, and depression. Any situation that messes with your hormones can be detrimental to your mental health.

6. Seasonal Changes

Seasonal affective disorder or SAD is a condition that affects ten million Americans, which is around three percent of the population. An article published by New York’s Presbyterian Hospital shows a growing concern as the number of people affected is mounting. Long winter nights and a lack of sunshine seem to affect a person’s mental health dramatically.

In places like Alaska, where they get nothing but total darkness for up to 67 days, a sunlamp is needed to help keep depression at bay. The most common areas affected are those North of the Arctic Circle. It’s reported that the sun sets in November of the year, and it doesn’t rise again until January of the following year.

However, Alaska isn’t the only state affected, as the long days and dreary nature of winter seem to be mentally crippling for some. Oddly, those in Florida, Arizona, and other states with mild winters have less of an issue with this condition.

7. Drug Use

Using drugs changes the chemical receptors in the brain. Substance abuse issues are a common reason for mental health disturbances, especially depression.

Eight Risk Factors That May Cause Depression

The causes of depression vary for each person, and many risk factors make you more susceptible to having this mental health issue. They include:

Chronic illness
Addictive personality or drug issues
Alcoholism
Living in various areas of the country where winter is worse
Genetics
Low self-esteem and feelings of poor self-worth
Being female – as females are more likely to be depressed than males
Other mental health disturbances like anxiety, bipolar, and schizophrenia

Consider an anecdotal story about Cindy. She recently went through a divorce, and she was trying to find a new normal. Although she tried everything in her power, she became so tired, and all she wanted to do was sleep.

Her husband of 28 years moved on with a younger woman, and she felt that she wasted her best years. She was not motivated and cried all the time. Cindy lost her job, and it wasn’t long before she got an eviction notice and contemplated suicide.

To make matters worse, Cindy’s mother suffered from depression for years, so it was only driving the condition to become more severe. Thankfully, she changed her eating habits, started herbal supplements, and exercised her way back to health.

Final Thoughts on Knowing the Causes of Depression

Depression is a severe mental health issue that can be acute or chronic. There are many causes of depression, and many risk factors can make the matter more serious. It’s essential to recognize the signs of this illness so that you can do something about it.

It’s also important to note that there are many degrees of depression as some people will experience psychosis and a complete loss of function while others are mildly inconvenienced. Reaching out to someone when you see the symptoms of this condition develop could save your life.

Woman in India Makes Playgrounds for Kids From Recycled Tires

April 16, 2021 by Kristen Lawrence

In the old days, you’d see kids having fun on the playground at school. Nowadays, that sight is becoming increasingly rare, unfortunately, but one woman in India is determined to change this. Young architect Pooja Rai designs safe, colorful playgrounds in Bengaluru, Karnataka, India. She uses discarded tires to create cheap, durable play areas for kids of all ages to enjoy.

Since 100 million tires get thrown away in India each year, she has plenty of materials to work with. Schools that need playgrounds complete with engaging thermoplastic markings contact Rai for a unique tire playscape. So far, she’s built 283 different play areas made almost solely of painted tires.

Because of her passion for giving kids safe places to play, she decided to start Anthill Creations. The non-profit “aims to bring back play for all age groups by building sustainable playscapes.” It utilizes local resources and encourages communities to come together again through play.

Rai believes that every child deserves the right to play in a safe, interactive environment. However, many play areas have become rundown due to lack of use. Unfortunately, recess and playtime have largely disappeared from most schools in India because of academic pressure. Teachers have more on their plates due to standardized testing, so students must spend more time learning.

This may help students pass their exams, but their physical health suffers. More children than ever before get diagnosed with ADHD, and some experts believe lack of exercise is to blame. Rai hopes that the innovative playgrounds she helps design will encourage teachers to reconsider playtime.

“We live in a world where play, such an essential part of growing up, is now viewed as a luxury and even thought of as unnecessary,” Rai said in an interview with Christian Science Monitor.

The playgrounds help renew kids’ playful spirits.

Photo credit: Anthill Creations | Facebook

The lockdowns during the past year took a toll on children in India. The school principal in a small village began to worry about attendance because of high poverty in the area. Many parents had encouraged their kids to take jobs at local packaging industries to earn extra income.

The future of the school looked bleak until they enlisted the help of Ms. Rai. The school thought that redesigning their playground would spark kids’ interest again, bringing attendance back up. The school gathered funds for the play area, and a local bank even agreed to donate to the cause. The new playspace contains two tire swings and a motorcycle; it isn’t much, but the kids love it.

Second-grader Srilekha Murlikrishnan says she loves the blue tire swing even better than a regular swing. “I’m more flexible and can twist my body through the hole,” she says. “I come to school now just to play here every day, and I’m really looking forward to it reopening again.”

Rai says that the lack of public playgrounds for children in India greatly inspires her vision. In fact, she saw firsthand the need for more play areas during her college years. She went with a friend to a local orphanage one day and saw children playing with dangerous objects.

“Kids were playing with anything they could get their hands on,” she says. One group played with a broken metallic pipe and even started swinging it around like a sword. Two boys used their flip-flops as rackets to play badminton. Even though the kids seemed happy, Ms. Rai felt like they deserved better. “Play shouldn’t just be part of a rich, privileged kid’s lifestyle. All kids have a right to enjoy their childhoods,” she says.

A lack of adequate playgrounds in India inspired Anthill Creations

A few weeks after the visit to the orphanage, Rai started formulating a plan. She talked with friends about raising money to build affordable playgrounds; however, she wondered how to go about it. One day, she got the idea to use old tires as play equipment. After all, so many got thrown away, so why not put them to good use?

In 2015, they built the first playground using dozens of recycled tires, all inspected for safety and painted vibrant colors. The next year, Anthill was born, and they’ve since built almost 300 play areas with the help of 800 volunteers. Most of the playgrounds the company creates have classic components like swings, jungle gyms, and seesaws. They also build fun, unique tire sculptures such as cars, buildings, or animals, making the play areas inviting for children.

The team starts a project by gathering tires, which are cleaned and examined for safety hazards. Then, they paint them various bright colors and drill holes to keep rainwater from accumulating inside. Rai makes sure to meet with the kids to find out what they want in a playground.

After getting all the materials and design ideas ready, they worked on a budget. A small playground costs around $800, and larger ones can be up to four times as expensive.

However, the non-profit gets help from generous donors who sponsor most of the play areas. India is the first country to require corporations to donate some of their earnings to charity. So, Anthill helps schools connect with corporate fundraising partners for help with a playground.

Where they install play equipment for children

They construct the playgrounds in schools as well as public parks and refugee camps. The volunteers get creative with the designs, creating animals and even ships out of the tires.

One girl’s school in Bengaluru even wanted a boxing ring and punching bags made of tires. While their teacher worried about them getting hurt, the girls insisted they wanted the space to practice self-defense. In December 2019, the unique request for a playground came to life.

Photo credit: Anthill Creations | Facebook

Final thoughts on how a woman in India creates playgrounds for kids using old tires

The playgrounds that Rai and her team have created help brighten up the environments and lives of children. They envisioned an affordable, safe way to build play areas so that kids could enjoy their youth. This vision became a reality, and thousands of kids have benefited from the charitable organization.

“We often forget how vulnerable these growing years can be,” Rai told CSM. “The right to play should be considered critical to a child’s cognitive growth, physical, and emotional well-being—we believe that it is indeed a basic human right.”

20 Habits That Stop Negativity And Reduce Stress

April 16, 2021 by Power of Positivity

Did you know that you have 50,000 thoughts each day, and about 70 percent of them are negative? If you don’t stop negativity immediately, you empower depression to penetrate your mind. It’s hard to be happy all the time, especially when the world is full of so much pessimism, but it’s worth the effort to combat the depressing thoughts.

Research confirms that harboring negative thoughts causes people to become anxious and depressed.

Twenty Ways to Stop Negativity Quickly

Thankfully, you can live in a hostile world and still have an optimistic outlook. Yes, you have the power to stop negativity in its tracks. While those thoughts may enter your mind, you can control them from having an impact. Over time, you can learn to reduce these thoughts by doing some simple hacks. Here are some easy ways to stop the negativity.

1. Reprogram Your Mind

It’s not easy, but you can reprogram your mind. Start letting go of all the small things, and you must look for the silver lining in your dark cloud. Remember, you’re in control, and you can choose to be positive and have a great life.

Once you train your brain to focus on the sunshine instead of the rain, you will have a whole new outlook.

2. Use Positive Affirmations

An ancient writing stated that as a man thinks in his heart, so shall he be. If you feel you can’t do something, then you won’t accomplish it. So why not program your mind will positivity that moves you towards success?

Start telling yourself that you will accomplish your tasks, you will get the job you want, and you will have a great day. You’ll be amazed at how much better your outlook on life will become.

3. Switch Negative Thoughts with Positive Ones

Identify some of the common negative thoughts you have each day. When these thoughts come to you, you need to have something positive to throw back at them. For instance, have you ever said something like this: “I will never get that promotion I’ve worked so hard to obtain?”

Why not counter this negative thought with a positive one like: “I am going to get that promotion because I have worked so hard to get it!”

4. Identify When Your Thought Patterns Turn Pessimistic

Certain times in your life are darker than others, and you may be inclined to fall into negative thought patterns. Don’t view everything in your life as black and white. Remember, there is another color called gray.

It’s okay not to be okay, but you don’t have to stay in this downtrodden position for long. Stop trying to predict what will happen in the future, overgeneralizing things, and making mountains out of molehills. Focus your mind on growth, and it will help you improve your life and your thinking.

5. Stop Negativity by Practicing Gratitude

One way to stop negativity is to throw some gratitude at it. When the thoughts that your sister has a bigger house than yours comes into your mind, combat these thoughts with gratitude. It would help if you were thankful you have a place to call home, regardless of its size or price. According to Statista Research Department, there are over 580,000 homeless people in this country.

Sometimes, you need to give yourself a reality check to keep the negativity at bay.

6. Dwell on The Good in Your Life

If you focus on the negativity around you 24×7, then you will live a miserable existence. However, notice the beauty all around you, such as the flowers that are popping up for spring and the beautiful smile on your child’s face. Think about all the family members that support you and are by your side no matter what happens.

When you feel down and out, remind yourself of all the blessings and privileges that you have at your fingertips.

7. Use A Gratitude Journal

Another way to combat negativity is to start a gratitude journal. Start writing down all the things you’re thankful for and your blessings. It’s hard to stay down and depressed when you consider all the bounty the Universe has given you.

8. Never Engage or Listen to Gossip

Gossip is a harmful activity that is pure evil. When you engage in such things, you’re causing your mindset to be negative more than the positive. Please stay away from tale bearers as they will drag you down with them.

Sadly, these people may seem like your friend when they’re sharing juicy information with you, but they will also talk about you with others. You don’t need this negativity in your life.

9. Minimize Your Time Watching the News

There are very few positive things on the news. When you watch such programs, you’re filling your mind, body, and soul with pure negativity.

If you need to get the weather, then consider installing an app on your phone. You don’t need that constant negativity pouring into your mind each day, as it will only pour more toxicity into your spirit.

10. Live Each Day with Purpose

Live each day with passion and purpose. You have a reason why you’re here on earth, and when you figure that out, it makes your life more meaningful.

11. Stop Multitasking

If you’re wearing too many hats and feel overwhelmed, then you’re setting yourself up for negativity. Try focusing on one task at a time so that your mind can keep pessimism at bay.

12. Quit Ruminating About Your Past

Your past is done and over, and you don’t have to go back there anymore. Don’t let the problems of yesterday interfere with your future. The more you look at what’s behind you, the less you can focus on what’s before you.

13. Get Sufficient Rest

If you want to stop negativity, then get enough rest at night. If you don’t have a sufficient sleep, then you’re automatically tired and irritable.

14. Reduce Social Media Time

A little bit of social media goes a long way. You don’t need to be spending hours on end watching other people’s business. There is so much fake stuff on these outlets, and people only show you what they want you to see anyway.

Learn to live in the here and now and stop spending your life hooked on electronics.

15. Learn to Say No

Usually, frustration turns to negativity, and much of this comes from taking on too much. It would help if you learned how to say no to protect yourself. Only you know your limits and when enough is enough.

16. Get Rid of Clutter

It’s often thought that your home, car, and office will reflect what’s going on inside your mind. If you hoard things and have clutter and junk all around, it could be because there is much chaos inside your brain. Organize your space and get rid of all the mess, and it will make you feel 100 percent better.

17. Stop Complaining

Sure, life isn’t fair, and things aren’t always going to go your way. However, don’t grumble about how bad things are in your life. No one likes to be around someone who complains all the time, and it gives terrible energy.

18. Learn to Express Your Emotions

Don’t bottle all your emotions inside where they will fester and turn negative. Rather, learn effective ways to cleanse your mind each day. Put the troubles of the day down before you close your eyes at night.

19. Do Random Acts of Kindness

If you’re feeling down and out, and negativity is getting the best of you, then why not try doing a random act of kindness? You can stop negativity by doing something positive that is going to bless someone else. Imagine how much better you will feel if you buy lunch for someone who is having a bad day too?

20. Cut Negative People from Your Life

Lastly, one significant factor in your mindset is the people that you hang with each day. Did your parents ever tell you that birds of a feather always flock together? You won’t see a blue jay running around with a crow because they stick with their kind.

If you hang around negative people, they can drain your energy and bring you down with them. Find people who give you an extra push to be something great, or a person that always sees the glass as half full rather than half empty. You’re known by the company you keep, so make sure your friends are a good representation of the mindset you desire.

Final Thoughts on Learning to Stop Negativity Right Away

Negativity is like an illness that enters your body, increases in intensity, and eventually takes you out. When you allow these pessimistic thoughts to enter your mind, they will corrupt your life. You will see a change in your attitude, and eventually, your life will be full of toxicity.

It’s so important that you are conscious of every thought and how they affect you. Did you know that all that negativity can drive you to do things that are unhealthy?

If you want to have a healthy life blessed and happy, you need to stop negativity in its tracks. Remember, there is power in positive thinking.

Mark Cuban Helped Teenage Immigrant Collect Coats For Children In Need

April 16, 2021 by Power of Positivity

When teenage immigrant Ashis Dhakal came to Utah, he never imagined he’d soon cross paths with Mark Cuban. 18-year-old Ashis moved to Salt Lake City, Utah, from a refugee camp in Nepal. He felt very grateful for a chance at a better life and wanted to give back to his community somehow.

Ashis grew up in a Hindu family, and his faith played a huge part in his desire to help others. While the kids at his new school bullied him because of his religious beliefs, he rose above them. Hinduism stresses the importance of serving and giving to others whenever possible, and Ashis stuck by these virtues. He’d been given a fantastic opportunity in life, and he felt it was his duty to pay it forward.

Keeping that in mind, Ashis would soon find his calling while bussing tables for his job at KFC. A few years ago, he encountered a homeless man during one of his shifts for whom Ashis felt deep empathy. The man shared his story about how he became homeless, and Ashis wanted to ease his struggles somehow.

Since Ashis himself had experienced poverty firsthand, he could relate to the suffering of this man. The young teen felt thankful about his new life in America, but he also knew that many others still needed help. After hearing the man’s story, it inspired him to launch a clothing drive.

An idea to help collect coats for children in need

“One of the necessities he needed was clothes, and so that’s where I got the idea,” Dhakal explained.

In 2019, Dhakal founded Ashis Collects Clothes, a non-profit dedicated to gathering and distributing clothes to the needy. He hoped that by starting up a Facebook page, word would spread, and donations would begin pouring in. People in the community quickly got behind his mission, and Ashis collected items like coats, shoes, hats, socks, and jackets.

How an anchor for NBC News connected Ashis with Mark Cuban

However, Ashis got his big break when The TODAY Show learned about his foundation and invited him for an interview. When Hoda Kotb contacted him for the interview, Ashis had no idea this conversation would change his life. He told her that while his first clothing drive was a success, he aspired for more.

“With that project, I was able to bring so many people together and change so many lives,” Dhakal told Kotb in the interview. “My biggest ‘why’ in my life is that as a young child, going through poverty, I was in the same shoes as they were in right now. I have a house, I have a computer now, I have a phone. But think about it. Those kids are still suffering. What I can do is better others so that, you know, they can give back to their community.”

Dhakal revealed that the clothing drive he started is just the beginning. In the future, he has his sights set on owning a multimillion-dollar philanthropic business centered around giving. After talking with Ashis, Kotb wanted to help him realize his dream. So, she introduced him to one of his heroes, “Shark Tank” billionaire entrepreneur and philanthropist Mark Cuban.

Dhakal really looks up to him, saying, “The work that he has done for his community is awesome. I want to be on his level someday.”

Through Kotb’s networking, Cuban and Dhakal set up an online meeting. Cuban immediately recognized Ashis’s entrepreneurial spirit and desire to help and decided to give him a challenge. He asked him to set a goal of collecting 575 coats for the homeless.

At first, the coat donations came in slowly, and Dhakal felt a little discouraged. However, he then remembered some advice that Cuban had given him during their talk. Ashis decided to contact the Utah outreach organization Serve Refugees, which helps connect local refugees.

Anything is possible when people come together for a common goal

This decision proved fruitful because he ended up collecting 3,000 coat donations in just a few days. Dhakal said the donations far exceeded his expectations, and he felt thrilled that so many people wanted to help.

“I never dreamed of collecting 3,000 coats, but Utah has made it possible, and the people that I connected with made it possible,” Dhakal said. To keep the momentum going, the parent company

of NBC Comcast even agreed to match the donations.

Mark Cuban helped make the clothing drive an enormous success

Dhakal’s wildly successful clothing drive quickly caught Mark Cuban’s attention.

“You’re setting an example, Ashis, that it’s not about connections,” he said to the TODAY show. “It’s not about who you know. Effort. It’s all about how hard you’re willing to work to getting something done.”

Dhakal was beyond pleased with the turnout and hopes the donations will continue moving forward.

“I’m very, very grateful and happy to be in a position where I am to bring my community together and make an impact,” said Dhakal.

We’re excited to see where Dhakal’s dreams will take him. With a heart as big as his, there’s no telling how many people’s lives he’ll impact through his efforts. Because of his challenges early in life, Ashis knows what it’s like to go without basic necessities. His struggles weren’t in vain, though; they taught him to serve others because we can all make a difference.

Final thoughts on how a teenage immigrant helped collect coats with the help of Mark Cuban

When Ashis Dhakal came to Utah from Nepal with his family, he had no idea what to expect. Soon after arriving, he knew that this new opportunity had been a huge blessing for them. Despite the positive changes, it hurt him to think about everyone around the world enduring so much suffering. He wanted to make a difference, and after meeting a homeless man, he felt inspired to create a clothing drive.

Through his non-profit, he’s collected thousands of coats, jackets, shoes, hats, and other necessities. Homelessness is on the rise around the world, so every donation helps ease the burden of this unfortunate reality. In the future, Ashis hopes to have a booming business where he can give even more to those in need.

5 Ways To Deal With A Breakup (With No Guilt)

April 16, 2021 by Lakeisha Ethans

The end of a relationship is a challenging experience, and it’s one many will go through at least once in their lives. Coping with the loss of companionship and romantic affection can be painful, especially if it was a long relationship or one where you shared many things. If you cope with a breakup unhealthily, that can make things worse, leaving you stuck in the past.

So how can you handle these painful circumstances? Here are five positive ways to deal with a breakup so you can move on guilt-free.

1. Express Your Feelings

The first step to anyone’s recovery is the point where they begin to express and state clearly how they feel. Many people are inclined to repress or suppress their emotions when it comes to breakups, as there’s a lot of pressure to be “okay” and be better off than your ex-partner. But repression of your feelings can heighten them and make them worse, ruining your positive thinking.

There are many different feelings that you might experience in a breakup. You may be in shock or denial or cry and grieve. Perhaps you may feel betrayal, pain, and humiliation. You might become frightened, angry, or indifferent. You may even experience acceptance, relief, and hope. Whatever you feel, acknowledge it, state it, and express it. Grief and loss are complex things with many stages, and it’s not unusual to experience them in stages that may seem confusing to you.

It’s natural to want to suppress the worst of your emotions, but confronting them will allow you to better manage and deal with the breakup. Don’t judge yourself for how you feel. Observe your feelings, acknowledge them, accept them, and work on yourself as you move on. It’s okay to feel bad, it’s okay to grieve, and it’s okay to be very much not okay for a while. Let it happen.

2. Disengage From Reminders Of Them

When a breakup is fresh, everything around you will remind you of the person you left behind. That’s why you need to disengage from those memories as well as you can to move on. Here’s how:

· Get Rid Of Things That Trigger Memories

If you were dating your ex for a long time, you likely own many items that could trigger memories of them. Some of them may even be positive memories. But when you’re recovering from the pain and emotions of a breakup, all of those memories can cause heartache. If some of these items make you want to contact your ex or cause emotional distress, remove them from your home. You can package items they left behind to send to them later and put away or throw out old gifts they gave you that tug at your heartstrings. You don’t have to get rid of these items permanently if you don’t want to – just put them out of sight, out of mind.

· Stay Off Social Media

Don’t stalk your ex or look at posts of people in love. Do not re-read your old messages. Don’t scroll through the pages of people your ex interacts with. It’s not healthy and nets you nothing. You’ll need a few days of social media distance, at least before it’s safe for you to ease back into an online presence. If all else fails, block or mute your ex on social media.

· Go “No Contact.”

Even the most amicable breakups require a little alone time. You need to collect your thoughts, recover, and let the stronger emotions lose some intensity before you are ready to reach out again. If you’re still on good terms with them, set boundaries and communicate your need for space to your ex. If the breakup was nasty, you can also block them and cut them off.

· Stop Talking About Them

It’s okay and even healthy to rant about the breakup and process it by talking to supportive friends and family. But what’s not okay is continually inserting your ex’s name or any inkling of your previous relationship into everyday discussion. It can be tempting to bring them up when it’s not relevant. Don’t.

3. Make Things About You

Relationships are about doing things together, and now that you’re on your own, your life can return to being focused on you. The world is your oyster! Making things all about you can remind you of the wonders of independence, allowing you to embrace singlehood with positive thinking as you move on. Here are some ways to do this:

· Do Things That You Love

Even healthy relationships take up time and energy. As such, it’s likely that while you were with your ex, there were some things you weren’t able to do. You may not have had enough time for your hobbies. Maybe you dropped book club meetings for date nights. You might have stopped watching horror flicks because they hated them. Perhaps you avoided eating a type of food because your partner is allergic. Regardless, now you’re not dating them anymore – you can do whatever you want! So go ahead and busy yourself with all those things you love that you may not have been able to do while in the relationship.

· Do Things You’ve Wanted To Do

There may be things you’ve always wanted to do that you haven’t been able to yet. What better time than now? Trying new things, having new experiences, and filling out your bucket list is a great way to distract yourself while enriching your mind and body. It’s a healthy outlet and helps your self-improvement, which is always a positive way to deal with breakups!

· Take Care Of Yourself

People often think of going on a diet or hitting the gym extra hard after a breakup, but that’s not truly “taking care of yourself.” The goal of taking care of yourself after a split isn’t to look hot for the sake of your ex. It’s to feel good about yourself and nourish your body, so you feel better and more confident. So do things that make your body feel good. A little bit of exercise, healthier food choices, and better self-care are all ways to do this.

· Build Your Self-Esteem

If you were the person who got broken up with, you might feel bad about yourself. Your self-esteem may have taken a hit from the breakup. So focus on rebuilding it. Find the things about yourself that you love. Consider your strengths and lift them for yourself. Being broken up with has nothing to do with your self-worth and everything to do with the overall health of the relationship and the other individual’s changing. So hype yourself up!

4. Seek Support During the Breakup

Social support is crucial in the improvement of positive thinking, especially during times of stress. Isolating yourself and trying to go it alone after a breakup will only harm you. Plus, external perspectives can grant you crucial insight and perspectives you’ve missed. Here are some ways to seek support:

· Talk To Loved Ones

Ask to vent to family and friends and request advice if desired. Seek out people you love who have been through breakups and recovered wonderfully. Have regular face-to-face contact with your trusted support system, and have fun with the people who care about you most!

· Make New Friends

It’s tempting to hop onto the next rebound relationship after a breakup. Instead of seeking new intimate partners, seek new friends. Take yourself off the relationship market and find clubs, groups, and even online communities to make new friends in. Join groups for people with your hobbies and interests, take a new class, and even volunteer at organizations to meet new people!

· Get Professional Help If Necessary

If your breakup affects you significantly, there is no shame in getting outside support from a therapist, counselor, or similar professional in this field. Opening up to someone who won’t judge you and is trained to help you can give you the necessary tools to overcome your breakup.

5. Remind Yourself Of Why the Breakup Happened

At some point, you’ll find yourself wishing the breakup never occurred. When this inevitably happens to you, remind yourself of why it was necessary. Change is a part of life and is crucial for growth, so if your relationship wasn’t meant to be, that was for a reason. Here are some ways to remind yourself of the reason for the breakup:

· Remember The Relationship’s Struggles

Relationships don’t end because they’re “too good.” They end because there were troubles and difficulties that ultimately one or both parties decided were too much to continue with. The struggles that you faced are ones you do not want to go back to, so you can help yourself move on by remembering how they made you feel and how good it is to be free of those struggles. If you specifically were wronged in the relationship – such as if your ex cheated on you, abused you, or lied to you repeatedly – then remind yourself of all those toxic traits and behaviors you are now free from.

· Revisit Memories Realistically

Studies have found that positive feelings regarding experiences typically remain for longer than negative ones. This means a lot of your memories with your ex may have a rose-tinted hue over them. Think back on your memories and be realistic about them. Was that summer vacation you spent with them perfectly, or did you realize that traveling together was more stressful than it should have been? Were they always super helpful when you were going through a tough time, or did you have to fight for their support and struggle to make them understand why you needed it? Don’t color your memories with falsehood – remember reality and see your past with clear eyes.

· Stand By The Choice

If you decided to break up with your ex, then stand by the decision. You made it for a reason, and right now, emotions may be clouding your judgment and making you forget those reasons. And if you were broken up with, stand by that too, even if they come running back to you eventually. You have the right to move on in peace, and you can’t do that if your ex plays with your emotions. Stop second-guessing and start working on recovery.

Final Thoughts On Some Positive Ways To Deal With A Breakup To Move On Guilt-Free

Breakups are a universal experience, and yet they’re painful to overcome. Learning to deal with the end of a relationship positively can help you move on without regrets or guilt.

6 Ways To Quiet Your Mind For Better Sleep

April 16, 2021 by Lakeisha Ethans

Do you struggle to fall asleep at night? Do you find that your mind races and fills with thoughts, especially negative ones, that make dozing off impossible right away? And, after you finally fall asleep, do you often feel tired the next day regardless? If you answered yes to those questions, you need to learn ways to relax your brain and promote positive thinking to get the rest you need. Here are six ways to quiet the mind for restful sleep.

1. Don’t Focus On Forcing Yourself To Sleep

Paradoxically, trying to sleep very much can lead to even greater difficulty in sleeping. If you’ve ever found yourself lying in bed and feeling more and more awake by the second as you will yourself to doze off, you’ll know exactly what this is like! This can even make your mind even noisier. Here are some ways to counteract this:

· Get Out Of Bed

If you’ve been lying in bed and trying to sleep for 20 minutes to no avail, your brain is only going to get noisier from there. So get up and go to another room and do something relaxing that doesn’t involve light exposure. For example, you may go to a dim living room and listen to some calming music, or turn on a lamp in your office and read a book. Give it a few minutes or even up to half an hour, then go and try to sleep again. Sometimes, breaking the cycle can be enough to calm the mind.

· Do Some Reverse Psychology

It sounds silly, but if trying to sleep makes you wake up, sometimes trying to stay awake can help you sleep. Tell yourself you absolutely must stay awake for various reasons and feel comfortable with that potential outcome. If your brain is susceptible to paradoxical suggestions, this might lull you into a more restful state!

· Determine If Your Bedtime Routine Is Wrong

There’s a chance that the reason you’re not able to fall asleep is because of something unrelated to your noisy mind. For example, you may be going to bed too early, eating too close to bedtime, or sleeping in too warm of a temperature. A naturally busy mind will make it even harder to sleep under these conditions, so if all else fails, examine these factors!

2. Give Yourself Time To Worry to Be More Restful

If you have a boisterous mind, you may need to address this during other parts of the day, long before bedtime. Anxiety and worries can make restful sleep hard to achieve at all, and that’s why you may want to pre-schedule time explicitly dedicated to worries for this purpose.

It sounds strange, but this is a standard method to handle a commonly noisy, racing mind. During this period of between five to fifteen minutes a day, you must drop everything else you are doing and focus exclusively on worrying and nothing else. You will think of every single negative emotion and concern you have and bring them to the forefront of your mind, observing them as they pass.

Then, once the time is up, all worrying must stop immediately. Any worries that come up outside of this time must be pushed aside and told to wait for their turn in the next scheduled worrying time. Once you get into the swing of this, it will come more naturally, and your nighttime worries will be delegated to a different time of day, giving you the chance to sleep.

3. Get Tasks In Order First

Sometimes, a noisy mind results from the knowledge of the many things you have to do. In other words, it can be a reflection of a lack of organization and control over waking life. So get your tasks in order first before you try to sleep, and preferably a few hours before bedtime.

Studies have shown that this can allow you to fall asleep faster, and the more detailed and long your to-do list when you write it, the faster your sleep will come! The sense of peace you have from knowing things are in order can be compelling. Finish your work, make to-do lists, handle chores, and plan as needed. Then put that aside and tell yourself, in positive thinking, that you have everything handled and written down for tomorrow’s perusal.

Here are tips to beat insomnia forever.

4. Engage Your Ears

Occasionally, you can quiet your mind via the engagement of one of the senses. Your ears are an ideal part of the body to engage in this manner, as your sense of hearing can dictate how relaxed you feel and how easily you fall into a more restful sleep. Here are some ways you can engage your ears:

· Listen To Music

Studies have found that music has positive effects on sleep quality, so turn on an excellent playlist and let it lull you into peacefulness. Just make sure you’re not picking head-banging tunes or any songs that evoke strong emotions in you, and keep the volume low instead of loud. It can help make a specific playlist for sleep, as you’ll get to curate it that way. Plus, the more often you use it, the more your brain will associate it with sleepiness.

· Play An Audiobook

The wonderful world of fiction is a fantastic place to escape to so you can quiet your mind. Choose something that’s not too exciting or thrilling and let yourself get lost in fantasy worlds.

· Listen To A Podcast

Like an audiobook, a podcast can give you another world to escape to, or it can lull you to sleep with nonfiction and calming voices. Once again, you’ll want to avoid overly exciting, thrilling, or upsetting topics, and if you tend to get heated about specific issues, avoid those, too.

· Use Noises

Sound therapy and recorded ambient sounds may help get you to sleep. Find calming sounds that you like, such as the sounds of waves or even white noise, and play them on repeat. This is especially helpful if your lack of restfulness is caused by missing a specific environment. The environment created by a little specially chosen noise can set the right tone for sleep and quiet your mind as you relax.

5. Use Relaxation Methods to Promote a Restful Night

It goes without saying that sometimes the best way to quiet the mind is to use common and scientifically-backed relaxation techniques. A little calming activity can help the brain finally chill out, bringing the necessary tranquility for sleep. Here are some common methods to try:

· The 4-7-8 Breathing Method

This technique involves a breathing exercise that can have positive effects on overall stress levels. To do it, you inhale for four counts, hold the breath for a count of seven, and then do eight counts of inhalation. This should be done a minimum of five times, and your heart will relax as your pulse slows in calmness as a result.

· Meditate

Meditation refers to the act of focusing on your breathing, clearing your mind, and staying present in the current moment. Find something to focus on, whether a mantra, your breathing, or even a visualization of your happy place, and keep your concentration on them. If you’re not used to it, it can be tough to sit with an empty mind, but with practice, you’ll get to reap the positive benefits of relaxation for sleep.

· Try Progressive Muscle Relaxation

This kind of exercise involves pretty much what its title entails – you progressively relax your body’s muscles one at a time, beginning with the toes and working your way up every muscle group until you get to the top of your head. Research has found that this is good for sleep because it directs attention to your physical body instead of to any loudness of thought in your mind.

· Do Some Yoga

It would be best if you didn’t do a complicated exercise right before bed, but some simple yoga stretches and positions can result in relaxation, according to studies. The child’s pose is all you need. This pose involves kneeling on the ground with your toes together, knees apart at hip-width.

Then, you bring your chest down towards your thighs and touch your forehead to the floor. You can also opt for the easier corpse pose, ideal for those with knee or hip pain. You need to lie on your back with your limbs relaxed, then feel yourself breathe as you sink into the floor beneath. Whichever pose you choose, remain in it for up to five minutes!

6. Express Yourself

If your sleeping troubles come from emotional turmoil and anxiety, expressing those feelings can be beneficial in quieting your mind. When the brain is abuzz with worries, stress, and clutter, it may be best to expel them to be more restful. Here are some ways you may try doing this:

· Call Out The Thoughts

Don’t repress or push back what you feel. Address them directly and point them out one by one, then see what they do. Spot any irrationalities and inconsistencies and acknowledge each feeling. Then, tell them that you respect them and will reflect on them tomorrow. Some of those emotions will no longer matter to you when you wake up, and those that do will be waiting to be dealt with the following day instead of plaguing you at night.

· Write In A Journal

Journals are a great way to express yourself, as you know it’s a private diary that no one else would see. Even quickly scribbling on any written medium works similarly, as it helps your brain to get out its most pressing thoughts and emotions in a positive way. This may even allow you to address more severe matters productively the next day since you’ve written them down and won’t forget them!

· Talk it Out

If you have serious concerns, you can ask to vent to a friend or loved one, whether in person, over the phone, or via text. But you don’t have to speak to someone in particular actively! Talking to yourself, to a wall, or even to a stuffed animal lets you process your emotions out loud in a private and safe space, and it can help quiet your brain.

Final Thoughts On Some Ways To Quiet The Mind For Restful Sleep

Many people struggle with restful sleep at night, but learning to quiet your mind can allow slumber to overtake you more quickly and with better results. If you have a lot of trouble sleeping and often wind up unable to get sufficient rest, speak to a relevant doctor for advice and assistance as you may have a sleep disorder.

Researchers Reveal Sugar Impairs Brain Development

April 16, 2021 by Kristen Lawrence

A new study from the University of Georgia found that sugar negatively impacts brain development in children. Kids consume sugar more than any other age group, despite warnings about high-sugar diets leading to health problems like obesity. Food companies directly target children in their ads and create sugary products to entice them. While parents could buy other foods for their children, processed foods’ affordability and convenience often outweigh the negatives.

Most people know that high sugar consumption can lead to obesity, heart disease, or diabetes, among other health problems. However, researchers have done few studies on how high-sugar diets in childhood impact brain development. The team wanted to focus their investigation on how sugar affected the hippocampus, a crucial area for learning and memory.

About the study

A University of Georgia faculty member led the research along with a University of Southern California research group. In a rodent model, the study showed that consuming sugary beverages daily during adolescence impairs learning and memory during adulthood. The team also found that changes in gut bacteria could be the culprit behind memory and learning difficulties. The study was published in the journal Translational Psychiatry on March 31.

They found that mice given the bacteria, called Parabacteroides, began to have memory problems during the study. This occurred even if they had never consumed sugar previously.

“Early life sugar increased Parabacteroides levels, and the higher the levels of Parabacteroides, the worse the animals did in the task,” said Emily Noble, assistant professor in the UGA College of Family and Consumer Sciences and first author of the study. “We found that the bacteria alone was sufficient to impair memory in the same way as sugar, but it also impaired other types of memory functions as well.”

How high sugar consumption impairs brain functioning and alters gut bacteria

The Dietary Guidelines for Americans, set by the USDA and U.S. Health and Human Services recommend limiting sugar. It proposes keeping sugar consumption at 10 percent or less of daily calories. However, the Centers for Disease Control and Prevention (CDC) found that Americans aged 9-18 greatly surpass this guideline. The majority of their daily calories come from sugary beverages, unfortunately.

The hippocampus helps with many cognitive functions and doesn’t develop fully until late adolescence. Because of this, researchers wanted to understand better how sugary diets could impact brain development and the gut microbiome.

What the study on high sugar diets and brain health revealed

Juvenile rats consumed their regular diet and an 11% sugar solution, identical to commercially sold sugary drinks. Then, the research team had the rats perform a memory task heavily dependent on the hippocampus. The task specifically measured episodic contextual memory. This is the ability to remember the context where the rats had previously seen a familiar object.

Not surprisingly, the rats given the sugar solution had a more difficult time completing the task.

“We found that rats that consumed sugar in early life had an impaired capacity to discriminate that an object was novel to a specific context, a task the rats that were not given sugar were able to do,” Noble said.

Researchers then had the rats perform another memory task that measured immediate recognition memory. This task didn’t involve the hippocampus and measured the rats’ ability to recognize something they had seen before. In this case, sugar didn’t impact the rats’ recognition memory.

“Early life sugar consumption seems to selectively impair their hippocampal learning and memory,” Noble said.

How a high sugar diet altered gut bacteria in the mice

Further investigation discovered that consuming large amounts of sugar resulted in more Parabacteroides in the gut microbiome. Over 100 trillion microorganisms live in the gastrointestinal tract and have a considerable impact on health.

Researchers wanted to identify exactly how the bacteria impacted memory and learning. To accomplish this, they increased levels of Parabacteroides in the microbiome of rats that had never consumed sugar. These rats showed difficulty completing both hippocampal-dependent and hippocampal-independent memory tasks.

“(The bacteria) induced some cognitive deficits on its own,” Noble said. He said that future research would focus on which specific pathways are involved in gut-brain signaling.

“The question now is how do these populations of bacteria in the gut alter the development of the brain?” Noble said. “Identifying how the bacteria in the gut are impacting brain development will tell us about what sort of internal environment the brain needs in order to grow in a healthy way.”

Other harmful effects of eating too many sweets

In addition to impacting brain development and altering gut bacteria, eating sweets can cause many other health problems.

Leads to weight gain. Sugary beverages and snacks contain a lot of empty calories. According to Harvard University, the average American consumes about 22 teaspoons of added sugar daily, which equates to 350 calories. Foods with tons of sugar, like desserts, usually don’t have a lot of nutrients. By eating a more balanced diet and watching your calories, losing weight will become a lot easier.
It can cause high blood pressure and metabolic disease. Those who consume 25% or more calories from added sugars daily have a threefold increased risk of dying from cardiovascular disease.
Promotes moodiness. One study of 93,676 postmenopausal women found that diets high in sugar increased the risk of depression and mood disorders. Sugar can cause blood sugar dips and spikes, which may explain the results of this study.

Final Thoughts: University of GA study proves how sugar impairs brain development in kids

This rodent study found that juvenile rats who consumed sugar daily showed brain impairments even in adulthood. As young children get the majority of their calories from sugar, this is deeply concerning. The study revealed that rats given sugar in their typical diets had difficulty completing tasks associated with memory. They also had altered gut bacteria, though researchers still don’t know exactly how it affected their cognition.

However, experts around the world have sounded the alarm on sugar for decades because of its health dangers. Hopefully, companies will start making healthier alternatives so that children won’t be plagued with health problems in the future.

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