6 Ways To Reclaim Your Life (And Stop Pleasing Others)

February 15, 2021 by Lakeisha Ethans

Are you a people-pleaser? Do you have trouble finding motivation for your actions intrinsically? Do you tend to cave in whenever people try to persuade you to do something for or with them? If you’ve answered yes to any of those questions, then you may be trapped in a toxic cycle of pleasing others.

Your life belongs to you, and it shouldn’t wind up only being lived for the sake of others. How can you break this spiral? Here are six ways to reclaim your life and stop pleasing others.

1. Let Go of Negative Emotions

Negative emotions can cloud your judgment. They do the opposite of guiding you. Instead they whisk you away to a world that will only get darker and harm you more and more every day. It would help if you learned to let go of that negativity and focus on positive thinking.

This doesn’t mean repressing your bad feelings, though. You need to know how you feel if you want to fight the negativity. Here are some tips for letting go of negative emotions so you can reclaim your life:

· Don’t Let Fear Control You

If you’re a people-pleaser, there’s a good chance that you worry about what will happen when you stop going out of your way to please others. You may fear that everyone will turn against you, that no one will want to be your friend, or that people will hate you for putting yourself first. The truth is that the fallout from deciding to please others less isn’t nearly as significant as you think. Sure, some people will be annoyed, but most people don’t think about you almost as much as you worry they may.

· Don’t Be Guided By Guilt

A strong sense of guilt can turn you into a people-pleaser. You feel bad about the idea of not helping others, so you try your best to do more. It’s a very unhealthy mentality and will lead to problems like resentment and exhaustion. If your prime motivator in doing things for others is guilt, it’s time to take a step back.

· Don’t Hold Yourself To Ridiculous Standards

No matter what you do in life, you cannot please everyone, and people who you do please aren’t going to remember your actions forever. You can’t make others happy, and the only person you can control is yourself. So focus on your emotions and thoughts instead of worrying obsessively about the views of others.

· Learn To Self-Soothe

Self-soothing in a positive way is a fantastic method for reducing the severity of negative emotions. Find things to do that help relax you whenever you feel negative emotions cropping up. This will allow you to handle your negative feelings productively and effectively.

2. Consider Reality

People-pleasers often lose a sense of what is real, what is too much, and what is unreasonable of others to expect. If you want to make everyone happy, chances are your grip on what is truly important has been somewhat lost. Here are some things to consider before going forward with more people-pleasing behaviors:

· Consider What’s Worth Your Time

Think about the things you do to please others. Is it worth your time? In what ways are you fairly repaid for it? Is this how you want to spend your days? What else would you be happier doing? Does the person you’re pleasing value your time? Think about all these things. You may realize that the amount of effort you put into others isn’t worth spending that way.

· Consider Who You Want To Give Time To

You can’t fill your plate with too many obligations. If you do, you’ll inevitably burn out. As such, you need to think about who you want your time to go to. Would you instead do a favor for someone who you know cares about you then do something for the same colleague who’s been demanding your time for weeks?

· Consider How Others Convince You

Some people are very good at spotting people-pleasers, and they’ll get ready to manipulate you right off the bat. They’ll use flattery, invoke guilt or shame, or make you feel obligated to do something for them. This tactic is manipulation, plain and simple, but it can be tough to notice when you’re being manipulated, so be aware.

3. Pause When You Feel the Inclination to Pleasing Others Starting

Feel yourself about to give something up to please other people? Stop right there! Just pause for literally a fraction of a second! According to research, that may be all you need to aid in your decision-making process!

The brain only requires between 50 and 100 milliseconds to shift its focus from initial reactivity to important information. Pausing and focusing for a moment will reduce external distraction input and allow you to put aside others’ words when you make decisions.

So the next time you need to make a choice that could give you a new obligation, pause. The brief silence is all you need to focus on what matters most.

4. Find Power In Saying “No.”

For people-pleasers, saying “no” can seem terrifying. But being a yes-man all the time is a surefire way to lose control of your life. When other people get to take up all your space, you should take that as a red flag. Reclaim your life by saying “no” more often, with the following tips:

· Start Small

You don’t need to say “no” to people you have to see every day right off the bat. Instead, begin by practicing. Take baby steps. Learn to say “no” more regularly to the people you usually say “yes” to automatically. Hype yourself up before you have big talks with people about your boundaries. Start with people you trust and work your way towards people who may be resistant to your enforcement of limitations. Little steps bring you to your destination in time!

· Be Assertive

When you refuse someone, you have to sound like you mean it. Don’t leave room for your tone to be interpreted as “convince me.” Speak with conviction, even when you feel afraid. The first few times will be challenging, but your assertiveness will come more naturally as you get more used to it.

· Stop Apologizing

Apologizing for having to say “no” doesn’t make sense. You haven’t done anything wrong. Your apology will tell the other person that you have to make it up to them. Only apologize when you are actually at fault, and not to avoid someone’s annoyance.

· Don’t Overdo The Excuses

Using excuses to explain yourself gives others more opportunities to wiggle you out of your insistence. You may feel like you have to justify your decisions, but just one honest and truthful explanation is sufficient.

· Be Empathic

Saying “no” doesn’t mean being a jerk. It means being able to assert your boundaries while still understanding and appreciating others. You can know where someone’s coming from and speak to them with compassion while still upholding your limits.

· Remember The Good Sides Of Saying “No.”

There are positive things that come from being able to say “no” at the right times. Putting yourself first is inherently good for you, so remember all its benefits when you’re having some trouble fighting the inclination towards pleasing others.

5. Change “I Can’t” To “I Don’t.”

The way you say “no” can change whether or not someone succeeds in persuading you to agree to them. If you want to stop trying to please others so much, then you shouldn’t be saying “I can’t” when you try to decline. If you want a more positive result, say “I don’t.”

Why does this happen? Well, statements like “I can’t” allow people to push you. Your boundaries are tested quickly, and anyone can ask why you can’t do something. Then, whatever your excuse is, they’re likely to have a coaxing response. For example, people may say:

It’ll only take a little while.
It’s not a big deal.
It’ll be fine!
Not even for me?
Oh, don’t be silly!
Ugh, hurry up!

When you use “I don’t,” you’re making it clear that your boundaries are because of your preferences. It can sound harsh when you first start using the phrase, and of course, not everyone needs to hear something so direct, but it’s good to put it into practice. “I don’t” leaves no room for wiggling or loopholes: you don’t want to do this, so you won’t.

6. Find Validation Intrinsically

A lot of the root of people-pleasing lies in the desire for validation. You want others to like you, so you please them as best as you can, often at the expense of your own life. This indicates low self-esteem – you need appreciation, attention, and validation for others to feel worthy and “good enough.”

There is a study that illustrates very well how reliance on external validation can affect everything you do and even how valuable things are. It’s called “How the Opinion of Others Affects Our Valuation of Objects.” During this research:

Participants were asked to list down 20 songs they enjoyed but didn’t own any personal copies of
Participants would then have to rate each song on a ranking scale of 1 to 10; this rank would indicate their desire to own the music.
Two “experts” in the musical field were introduced to the participants, and they provided their own opinion on each song.
Brain scans revealed that, in individual participants, the brain’s reward centers lit up and became full with activity when the “experts matched their opinion.”
Validation-seeking individuals have this positive activity in the brain whenever they receive the validation they desire, making it quite addictive.

Unfortunately, external validation isn’t a long-term solution to low self-esteem. Internal validation from yourself is the kind that allows your sense of self to grow. When you begin only to care what you think, your life has been reclaimed, and you will no longer feel the urgent need to please others.

Final Thoughts On Some Ways To Reclaim Your Life And Stop Pleasing Others

Your life belongs to you. By repeatedly attempting to please everyone, though, you give away parts of your life. The good news is that it is still yours, and you can reclaim it by striking a balance between prioritizing yourself and pleasing others around you. If all else fails, surround yourself with your loved ones. You got this!

Research Shows How Sweat Is Connected to Mental Stress

February 14, 2021 by Kristen Lawrence

Sweat doesn’t just keep our bodies cool – it can also reveal underlying mental stress. Engineers have recently developed a device that can measure cortisol levels in human sweat. The wearable system can help doctors better diagnose and treat stress-related conditions like burnout and obesity.

The groundbreaking research was published in the journal Communications Materials.

Until now, researchers and scientists haven’t been able to measure stress in a quantifiable way. However, the wearable sensor developed by engineers at EPFL’s Nanoelectronic Devices Laboratory (Nanolab) and Xsensio will change that. Patients can wear this device directly on their skin, and it will continually measure cortisol levels detected in their sweat. Cortisol, the primary stress biomarker, can become hazardous to human health if levels remain high over time.

It’s all in the cortisol.

Our adrenal glands produce cortisol, a steroid hormone, from cholesterol. The adrenocorticotropic hormone (ACTH), produced by the pituitary gland, regulates the secretion of cortisol. Cortisol helps with various bodily functions, like regulating metabolism, blood pressure, and blood sugar levels. It also impacts our immune system and cardiovascular health.

While cortisol is necessary for survival, it becomes a problem if levels stay elevated long-term. Cortisol spikes during life-threatening or stressful situations to prompt us to take action. However, in the world today, it usually works in overdrive, sending signals to our brains even when direct threats don’t exist. When this hormone floods our bodies, we naturally want to either run, freeze or fight the impending danger.

“Cortisol can be secreted on impulse — you feel fine, and suddenly something happens that puts you under stress, and your body starts producing more of the hormone,” says Adrian Ionescu, head of Nanolab.

Cortisol production usually corresponds with our circadian rhythm, increasing in the morning and dropping off in the evening. However, in people with high levels of stress, these levels get disrupted.

“But in people who suffer from stress-related diseases, this circadian rhythm is completely thrown off,” says Ionescu. “And if the body makes too much or not enough cortisol, that can seriously damage an individual’s health, potentially leading to obesity, cardiovascular disease, depression or burnout.”

How the wearable device can detect cortisol in sweat

Blood tests can provide accurate information about a person’s cortisol levels. However, doctors also use sweat, urine, and saliva to measure stress hormones. The research team decided to take measurements using a person’s sweat, aided by the small wearable sensor they developed.

The device consists of a transistor and an electrode made from graphene, high sensitivity, and shallow detection limits. Aptamers, short fragments of single-stranded DNA or RNA which bind to specific compounds, make the graphene functional. The aptamer in the device carries a negative charge; it immediately captures the hormone when it detects cortisol.

This results in the strands folding onto themselves, carrying the charge closer to the electrode’s surface. The device then detects the charge and, therefore, can measure cortisol concentrations in a person’s sweat.

This is the first wearable device capable of detecting cortisol levels steadily throughout a person’s circadian cycle.

“That’s the key advantage and innovative feature of our device. Because it can be worn, scientists can collect quantitative, objective data on certain stress-related diseases. And they can do so in a non-invasive, precise and instantaneous manner over the full range of cortisol concentrations in human sweat,” says Ionescu.

Next steps for the pioneering invention which links sweat to mental stress

The engineering team tested their system on Xsensio’s proprietary Lab-on-SkinTM platform. Next, they will give it to healthcare workers to try out on patients. Esmeralda Megally, CEO of Xsensio, said: “The joint R&D team at EPFL and Xsensio reached an important R&D milestone in the detection of the cortisol hormone. We look forward to testing this new sensor in a hospital setting and unlocking new insight into how our body works.”

The team set up a bridge project with Prof. Nelly Pitteloud, chief of endocrinology, diabetes, and metabolism at the Lausanne University Hospital (CHUV). Her staff will get to test the wearable cortisol-monitoring device on human patients.

The trials will include healthy individuals and people suffering from Cushing’s syndrome, Addison’s disease, and stress-related obesity. Cushing’s syndrome occurs when the body produces too much cortisol; Addison’s disease is when the body underproduces cortisol. The engineers believe their device will greatly enhance understanding of the link between physiological stress and cortisol secretion.

The link between sweat mental stress

They also believe that the system can provide greater insight into how mental stress affects cortisol production.

“For now, they are assessed based only on patients’ perceptions and states of mind, which are often subjective,” says Ionescu. “So having a reliable, wearable system can help doctors objectively quantify whether a patient is suffering from depression or burnout, for example, and whether their treatment is effective. What’s more, doctors would have that information in real-time. That would mark a major step forward in the understanding of these diseases.”

In the future, the team hopes their technology will become mainstream, helping people track stress levels in real-time.

”The next phase will focus on product development to turn this exciting invention into a key part of our Lab-on-SkinTM sensing platform and bring stress monitoring to next-generation wearables,” says Megally.

Final thoughts: new invention by engineers tracks cortisol levels in human sweat

Before the engineers from Nanolab created this revolutionary invention, doctors could not quantify stress levels. Now, they can accurately measure stress levels in patients’ sweat using the wearable device. The team showed how the system could detect stress in a person’s sweat, tracking their cortisol levels during their circadian cycle.

So far, they’ve tested their technology on Xsensio’s proprietary Lab-on-SkinTM platform. They’ve also given it to Lausanne University Hospital (CHUV) for staff to try on patients. The team hopes to integrate their technology with wearables, helping thousands track and control stress levels.

Why Do People Fear Germs? 10 Symptoms of Mysophobia

February 14, 2021 by Power of Positivity

It’s essential to wash your hands to avoid getting sick or transferring germs to others. Yet, an abnormal fear of germs isn’t healthy. Mysophobia is an obsessive fear of germs and contamination. This phobia is prevalent today, and the COVID-19 virus hasn’t helped. So, how do you know if you have mysophobia? Here are ten symptoms of this phobia you should know.

William A. Hammond first used mysophobia in 1879 to describe a patient with an obsessive-compulsive disorder (OCD) who repeatedly washed their hands. Mysophobia is a fear of contamination. Sometimes called Moral misophobia, those who have this phobia have a cleanliness ritual due to obsessive thoughts.

What causes mysophobia?

If you suffer from anxiety and depression or phobias run in your family, you’re more likely to develop mysophobia. It can be triggered by a traumatic event that causes you to focus in an unhealthy way on germs. Experts suggest that in the United States, there is an increasing focus on cleanliness, which could be contributing to more cases of mysophobia than in the past. Individuals who suffer from obsessive-compulsive disorder (OCD) are at a greater risk of having this phobia. Their constant repeated behavior, along with an over-focus on germs and cleanliness, cause them to wash their hands and clean their home repeatedly. Other things that may contribute to mysophobia include:

1 – Your genetics

If your family has a history of OCD behaviors, mental illness, or anxiety disorders, you are at a greater risk of getting mysophobia.

2 – A traumatic experience

Experiencing trauma as a child, such as a severe illness or an accident, may cause mysophobia later in life. But not everyone who has a childhood trauma gets mysophobia.

3 – Your environment

If you grew up in a family with a parent who had mysophobia, it could affect you. Having your parent wash and sanitize everything that’s been outside, or make you take a bath when you get home from school because of germs, may cause you to follow their example.

4 – If you experienced abuse or neglect

Another cause of phobias can be neglect or abuse. Abused kids often feel guilty and that whatever is happening to them is their fault. They may feel dirty and feel like they need to clean themselves from evil thoughts or actions.

What are the ten symptoms of mysophobia?

You might notice these ten symptoms if you have an unshakeable fear of germs.

1 – You avoid places that could have germs

If you struggle with this phobia, you may have a hard time going places that could harbor germs.

You’re informed enough to know that when people touch things like toilet seats, door handles, or countertops, they can spread germs. But your knowledge of germs becomes obsessive.

You can’t stop thinking about all the germs on that public bathroom toilet seat or the door handle at the grocery store. Your thoughts grow so big that you avoid going to places. Or if you must go out, you’ll continuously wash your hands to prevent contamination.

2 – Constantly washing your hands

Studies show that people with OCD conditions like mysophobia have differences in the frontal cortex and subcortical parts of their brain. These differences lead to compulsive behaviors. Researchers say they want to understand better what these differences occur. If you have mysophobia, cleanliness rules your life.

You’ll take extra measures such as taking frequent showers, obsessively washing your hands or using hand sanitizer, examining your food or drink for contamination.

3 – Won’t shake hands with people

Fear of germs prevents you from hugging people, shaking their hands, or patting them on the back. When someone reaches out to shake your hand prior, you pull back. This phobia affects your social life.

When your co-workers invite you to grab a beer with them after work, you decline for fear of getting contaminated from touching the bar, the beer glass, or having someone sit too close to you. You feel a never-ending pressure to stay clean.

4 – Avoid crowds of people

Like not touching people, this phobia keeps you from going to church, attending your son’s basketball games, or hanging out with friends at a restaurant. You fear touching things, but you are afraid of breathing the same air as a crowd of people.

5 – Refuse to pet dog or cats

If you own a pet, you’ll struggle with obsessive fears of contamination from your pet or contaminating by your pet. Your mind runs wild with worry about things like:

Can you get sick from getting some dog poop on your hands when you clean up after your dog?
Can you get sick if your cat sits on a rug, couch, or chair?
Will you get sick if your dog gets up on your bed?
Could your cat have a deadly illness that you can catch?
Can you get sick if you touch your dog’s mouth?
Will your cat’s food give you germs?
Should your dog stay off the grass outside to prevent them from bringing in the dirt?
If your cat licks you, will you get sick?

Fears of contaminating your pet include:

What if I make my pet sick when I feed them?
What if the water I give my cat has chemicals in it?
Should I take my cat outside, or will they get sick?
If I have the flu, can I give it to my cat?
Will my dirty clothing make my dog sick?
If I don’t wash my hands enough, will my cat get sick?

If you don’t own a pet, you’ll be afraid to touch your neighbor or friend’s pet for fear of getting sick from them.

Here are some ways to protect yourself from germs when you go out.

6 – Fear of your kids getting contaminated

When you struggle with a fear of germs, raising kids can be difficult. You may worry when a family member or friend wants to hold your baby. Once your kids are in school, you’ll worry about them getting contaminated by their classmates, or at the playground or on the bus.

You may be overprotective, keeping them inside and making them wash their hands all the time. Having a phobia is hard enough, let alone trying to care for a child. Getting the help you need for your phobia will help you parent your kids not to pass your fears to your kids.

7 – Won’t share personal things

Fear of germs can cause you to refuse to share anything personal with your partner, kids, or friends. You may refuse to share a bowl of chips with your partner. If your sister asks to borrow your brush, you’ll refuse out of fear of getting germs. You won’t let anyone touch the remote because you’re worried about getting sick from them.

8 – Constantly sanitizing your home or work area

Germs are your enemy when you have mysophobia, but your fears aren’t limited to germ contamination. You’ll have a long list of things that you worry could contaminate you. Things such as:

Blood
Bodily fluids like sweat, saliva, mucus, and even tears
Garbage
Chemicals
Broken glass
Unclean looking people
Stickiness
Soaps that you don’t think will clean
Dogs
Cats
Birds
Mud
Snow
Rain

9 – Can’t touch dirt in the garden

Mysophobia prevents you from enjoying growing flowers or vegetables in the garden because you are afraid of touching the ground. You may desperately want to have a garden, and if you wear gloves, it may work. But if some dirt gets on your clothing, you will go inside and shower right away.

10 – Constant changing of clothing

Fear of germs will cause you to be obsessed with being clean all over, including wearing clean clothing. Obsessive clothes changing and even throwing out clothing you feel can’t be appropriately washed is common for those who have mysophobia.

Some physical symptoms of mysophobia

Those who have mysophobia may experience a physical reaction if they think they’ve been exposed to germs or contamination. These physical symptoms are similar to an anxiety attack. The symptoms include:

Sweating
Racing heart
Chest tightness
Feeling like it’s hard to breathe.
Shaking
Tight muscles
Feeling light-headed
Can’t relax
Headache
Nausea
Vomiting

Treatment for mysophobia

Mysophobia is a treatable condition. If you think you may be suffering from a fear of germs, talk to your doctor or naturopath right away. They can help you get a proper diagnosis and treatment. The most common type of treatment for this condition is cognitive-behavior therapy or medication. Your doctor may suggest that you meet regularly with a therapist to help you walk through the fears your encounter. These meetings give you a chance to talk out your fears and obsessions with someone else and learn strategies to help you break free from your worries.

Final thoughts on overcoming a fear of germs

Good handwashing is essential to prevent spreading germs or getting sick. But having an excessive fear of germs or contamination isn’t healthy. These fears can control your life and limit your ability to socialize and interact with your friends and family. Mysophobia, a fear of germs and contamination, is expected today, and the spreading of the COVID-19 virus hasn’t helped. If you think you may have mysophobia, be sure to talk with your medical care provider to get a proper diagnosis and find the help you need to enjoy your life free from fear.

6 Habits That Make it Easier to Recover from Depression and Addiction

February 14, 2021 by Lakeisha Ethans

You’ve taken your first steps to recover from depression and addiction. You’ve made incredible progress towards getting better and overcoming your substance abuse issues and mental disorders. But now what?

Maintaining progress and avoiding relapses is crucial to ensuring that your addiction recovery goes smoothly. It can feel terrifying at first, but you can learn methods to manage your cravings. Here are 6 habits that make it easier to recover from depression and addiction.

1. Eat A Balanced Diet to Help Recover from Depression and Addiction

Your body needs a positive diet to stay healthy. Without the right nutrients, you won’t be able to enjoy optimum physical and mental health, and it’ll be harder for you to stick to your goals as your body craves anything that can make it feel better.

In general, a diet that can help fight addiction relapse and depression may involve:

Whole grains
Lean proteins
Fish
Fresh vegetables
Fresh fruits
Omega-3 fatty acids
Healthy oils (like olive oil)
Soybean products
Green tea

It may also involve avoiding and reducing the consumption of:

Red meat
Premade baked goods
High-sugar foods
Trans fatty foods
Processed foods
Soda

Here are some additional tips when it comes to your diet that you should keep in mind to make it easier to recover from depression and addiction:

· Avoid Foods That Are High In Bad Fats

High-fat foods can release stress hormones, potentially worsening depression and increasing cravings for addictive substances. Worse still, harmful and unhealthy fats can increase the risk of obesity, which has the same adverse effects, according to studies.

· Limit Any Alcohol Consumption

Even if alcohol abuse wasn’t your personal addiction battle, that doesn’t mean you should have more of it. Limiting alcohol intake can reduce the risk of falling into depressive periods. Besides, consuming alcohol can lead to a relapse in addiction or shifting of addiction to alcohol instead, according to studies. Feel pressured to drink? Order appetizers at happy hour, order a dark juice like cranberry juice that looks like alcohol to others, and actively go to events and plan get-togethers where alcohol isn’t involved.

· Work To Improve Your Diet

Giving your entire style of eating and drinking an overhaul can take a while and may feel overwhelming, but don’t stop trying! Research has shown that positive thinking can be improved with virtually any improvement to what you eat.

2. Maintaining Healthy and Positive Relationships

Addiction consumes your life and dictates the people you spend time with. Now that you’re in recovery, it’s likely that you’ve noticed that your relationships may not be incredibly healthy. The continued existence of toxic patterns in your relationships can contribute to the risk of relapse and worsen your ability to perform positive thinking. Here are some tips for maintaining better relationships as you recover:

· Seek Support From Loved Ones

You don’t have to go on your journey alone. An active social life filled with positive people is crucial to recovery of all kinds, including addiction and depression. The people who care about you and who you trust will give you the tough love, support, and compassion that can help you recover. Talk to them about your struggles, establish healthy boundaries with them as you recover, and enjoy the uplifting feeling of being around those who matter.

· Avoid Enablers

Enablers refer to people who enable your addiction. They may be the obvious sort, like people who are also addicts or who use the substances you’re recovering from addiction to. But they can also be people closer to you than that – people who encourage you to “just have a little” alcohol because they fundamentally misunderstand how addiction works, or people who offer you those substances when they see you struggling. Be aware of people who enable and encourage your destructive habits and stay away from them.

· Avoid Codependency

Co-dependent relationships are, sadly, a widespread kind of relationship among those with substance abuse issues. They denote a situation where one person in a relationship is a “caretaker” for the other. In most cases, those battling addictions often unwittingly take advantage of the “caretaker” relationship. The “caretaker” may even feel forced to allow you to continue your addictive habits. It can be painful and difficult to realize that your actions have led to the formation of something toxic. Still, you can learn to be aware of the warning signs of codependency so you can have more positive relationships in the future.

· Cut Out Toxic People

Toxic individuals in your life are those who make you feel and think negatively about yourself. These people can cause you to feel tempted to fall back into addiction, or at least, they’ll ruin your mood. If this toxicity surrounds you, you’ll likely become harmful and toxic yourself, leading to a relapse. Negative social experiences have been proven to lead to worsened depression, according to research.

· Join Support Groups

If you don’t have many people to turn to or are uncomfortable going to the people in your life for support, you can join a support group for recovering addicts. It’s a great way to make sober friends who understand exactly what you’re going through, and you can help each other work through your difficulties and continue on the recovery path.

3. Maintaining Your Finances as You Recover From Depression and Addiction

If you were dealing with addiction for a prolonged period of time, likely, your financial situation isn’t at its best. It’s not uncommon for individuals with a substance use disorder to:

Be passed over for jobs
Struggle to keep a job they do get
Have trouble meeting responsibilities
Manage money poorly

Unfortunately, an inability to maintain employment and a lack of sufficient finances are both significant and prevalent triggers for those recovering from addiction, according to studies. As such, getting your money matters together and learning to manage them well will be crucial in your recovery.

Baby steps are often needed in getting better with money. A career coach and/or a vocational rehabilitation counselor will be able to help you, if you have access to one, by:

Aiding in the location of jobs that you have the experience and skill for
Reviving your Curriculum Vitae or resume to be appealing to hiring managers
Helping you practice the skills you need for job interviews

Once you have access to a steady stream of income, it’s a good idea to begin using a budget and tracking your expenditure, savings, and more. This will serve as a preventative measure against stress, depression, and other things that could trigger a relapse.

Toxic parents may cause these twelve issues for their children.

4. Keeping Track Of Triggers And Warnings

Not many people talk about how different your life is when you’re in recovery. You suddenly have to be aware of all sorts of things that could lead to relapses, lowered mood, stress, and cravings for addictive substances.

Common triggers for those in recovery include:

Emotional distress
Stress
Relationship problems
Lack of sleep
People who abuse substances
People who use substances, even mindfully.
Exposure to certain media
Environmental cues
Things that remind you of negative events
Things that remind you of your addiction
Financial difficulty

Identifying the most dangerous triggers to you will help you plan against them, learn to manage them, and be more robust in the face of them when they are unavoidable. You won’t completely eradicate all triggers, but you can limit them and be prepared for their effect on you.

You should also keep track of warning signs for imminent relapse.

This will allow you to be aware when you’re heading for a downward spiral and pull yourself out in time. Most relapses begin far before you actually begin abusing substances again. They start with an emotional relapse, then a mental one, and finally a physical one. Research lists these addiction relapse warning signs:

Engaging in self-defeating actions or compulsive behavior
Behaving in less responsible ways
Returning to thinking patterns, you employed when addicted.
Thinking of substance use as a rational means to escape emotions or situations
Seeking out people, places, and situations involving substance use.

So, what can you do to reduce the impact that a trigger may have on you?

You can:

Join support groups
Get therapy or professional help.
Request assistance when warning signs emerge
Prepare in advance for unavoidable triggers.
Ask a trusted friend to check in on you.

5. Getting Enough Sleep

Insomnia is strongly linked to depression, stress, and addictive relapse. Even on an ordinary level, being tired can decrease positive thinking, so it’s little surprise that this could spiral into affecting you in more severe ways when you’re trying to recover.

Not sure how to get more sleep? Struggling to rest at all?

Here are some tips for natural sleep improvement that are friendly to recovering addicts:

Maintain a quiet, dark environment in your bedroom
Try and use comfortable bedding and a comfortable mattress.
Keep the temperature cool and comfortable for you.
Exercise, preferably before midday, regularly.
Maintain regular sleep-wake times every day, including on holidays and weekdays
Eat healthily during the day.
Don’t drink too much water before bed to prevent needing to use the bathroom.
Avoid caffeine, big meals, and alcohol close to bedtime.
Limit light and device exposure before bedtime
Remove electronic devices from your bedroom when it’s time to sleep.
Perform breathing or meditation exercises at night
If you can’t sleep after 20 minutes, get up and find something to distract yourself with or occupy your time, then go back to try and sleep again.

6. Getting Treatment

Professional help is crucial as you recover from depression and addiction. If you were a part of a rehabilitation program, then you likely have a treatment plan that you need to follow. Maintain it and stick to it, and it will have positive results in the end.

This may involve:

Regularly visiting your therapist for check-ups.
Using any medications prescribed to you by a professional in a healthy way
Internalizing and putting to use the coping mechanisms and strategies recommended to you

Think you need more help beyond your treatment plan? You can seek another therapist for psychotherapy or other similar therapy forms to help you overcome the issues affecting your progress.

Final Thoughts On Some Habits That Help One Recover From Depression And Addiction

Recovery can feel frightening and overwhelming, but it’s something you’re more than strong enough to manage. Try incorporating these six habits into your life, and you’ll find it easier to fight relapses. You are strong and capable, and you can beat your addiction!

20 Quotes to Help People Recover from Emotional Turmoil

February 13, 2021 by Sarah Barkley

Life isn’t perfect, as much as we’d like it to be, and everyone experiences times of emotional turmoil. While hard times are not easy to deal with, you can recover from them. Healing from emotional trauma can lead to a better, happier life and a more peaceful mindset.

As long as you keep moving forward while positively handling your emotions, you will get through. This isn’t as hard as you think, as these quotes to help people will explain.

20 Quotes to Help People Recover from Emotional Turmoil

These quotes contain wisdom from those who have been through it before. Use their insight and tips to help you recover from your emotional turmoil so that you can be happy again.

1. “Sometimes painful things can teach us lessons that we didn’t think we needed to know.” – Amy Poehler

Anytime you encounter hardship, think of it as a learning opportunity. There would be a lesson in everything that happens, even if you didn’t realize you needed it. Pay attention and watch for these lessons to help you recover from emotional distress.

2. “Although the world is full of suffering; it is full also of the overcoming of it.” – Helen Keller

Bad things happen in life, and there is nothing you can do to change that fact. The good this is that overcoming it will follow. This means that each time something bad happens, you can look forward to a new beginning.

This isn’t to say the emotional turmoil disappears. It simply means that things will get better. You will overcome anything that comes your way, so remember this quote in times of emotional turmoil.

3. “Often it’s the deepest pain which empowers you to grow into your highest self.” – Unknown

Going through emotional turmoil can empower you to be the best version of yourself. Only through pain and hardship and you learn who you indeed are and what you are capable of. This is how you will know how strong you are and what will lead to recovering.

4. “Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.” – Fred Rogers

There is nothing that you can’t talk about. Talking will help you feel less overwhelmed and upset, and you will begin to process the situation better. Go to those you trust and tell them your true feelings, which will help you recover.

5. “Your pain is the breaking of the shell that encloses your understanding.” – Kahlil Gibran

Feeling pain isn’t a bad thing. The pain will help you understand what you are going through and what you need to do next. Embrace the pain and allow yourself to feel it if you want to recover.

6. “The trick to healing from suffering, I think, is deciding that the pain was worth it.”- Aella

As you go through emotional turmoil, think back on all the good times you encountered. If it is hurting so much now, that means it was a happy experience, at least for a while. Remind yourself that the pain was worth the experience and the memories.

7. “No matter how far life pushes you down, no matter how much you hurt, you can always bounce back.” – Sheryl Swoopes

It doesn’t matter what happens in life. You can always overcome it and move forward. You will come back better than you were before the turmoil. Just keep moving forward, and you will see what you can achieve.

8. “Find a place inside where there’s joy, and the joy will burn out the pain.”- Joseph Campbell

No matter how bad you are feeling, you have to find joy in life. Learn a new hobby that you are passionate about, or see your peaceful place in life. Whatever brings you happiness, embrace it and allow it to take over the pain.

9. “We’ve all been hurt in some way. Don’t think of the marks left behind as scars. View them as tattoos to wear with pride, reminders of your strength and growth.” – Karen Salmansohn

Painful emotions happen, but you can’t view them as a bad thing. Each hardship you go through makes you stronger and helps you grow. So, remember that as you overcome turmoil because it is something to be proud of.

10. “The place of true healing is a fierce place. It’s a giant place. It’s a place of monstrous beauty and endless dark and glimmering light. And you have to work really, really, really hard to get there, but you can do it.” – Cheryl Strayed

When you are overcoming something, you will go through a wide range of emotions. This is a good thing, and you will experience things you never thought possible.

From good things to seemingly dark things, you can get through it and overcome anything. Keep pushing forward because even when it seems endless, you will get through.

11. “It is when I struggle that I strengthen. It is when challenged to my core that I learn the depth of who I am.” – Steve Maraboli

You can only get strong when you are challenged and experience struggles. This is how you will build yourself and learn who you indeed are.

12. “Part of the healing process is sharing with other people who care.” – Jerry Cantrell

You must talk to others if you want to heal and recover from emotional turmoil. Talking about what is bothering you will help you understand it and overcome it. Don’t talk to just anyone, though. Talk to those who truly care about you.

13. “It has been said that time heals all wounds. The truth is that time does not heal anything. It merely passes. It is what we do during the passing of time that helps or hinders the healing process.” – Jay Marshall

The time passes, whether you heal or not. Don’t let the time go by without working toward recovering from the emotional distress. Use the time to do what will make your life better and improve your well-being.

14. “While grief is fresh, every attempt to divert only irritates. You must wait till it be digested, and then amusement will dissipate the remains of it.” – Samuel Johnson

Don’t try to divert your emotions or suppress them. This won’t help, especially in the beginning stages of grief. Allow yourself to feel your emotions naturally and go through them so that you can find happiness again.

15. “After the rain, the sun will reappear. There is life. After the pain, the joy will still be here.” – Walt Disney

Bad things happen, but happiness and goodness will return. Please don’t give up, because there is always a chance for joy to return, and it will. Keep moving forward and work through your emotions while remaining hopeful for the future.

16. “True emotional healing doesn’t happen without feeling. The only way out is through.”
– Jessica Moore

As stated before, you have to feel your emotions if you want to heal. The only way to get through it is to go through it truly. Feel the pain, embrace the emotions, and move forward positively.

17. “Believe me, the reward is not so great without the struggle.” – Wilma Rudolph

Emotional turmoil can make you want to give up, but you can’t do that. It would be best to keep moving forward because it will be worth it when you get to the right place. If you didn’t have to struggle, the outcome wouldn’t be so great.

18. “Healing takes courage, and we all have courage, even if we have to dig a little to find it.” – Tori Amos

Don’t tell yourself that you don’t have courage. You have all the courage needed to heal and recover, even if you have to search within.

19. “Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong.” – Mandy Hale

Growth and change are hard and can cause emotional turmoil, but they are necessary. It is better than staying in a negative, painful situation because that can cause agitation, too. Take steps to make your life better, and you will recover quicker.

20. “The soul always knows what to do to heal itself. The challenge is to silence the mind.” – Caroline Myss

As long as you can change your thought process and stop thinking negatively, you will heal. Your mind has to be silent if you want your soul to work on healing.

Final Thoughts on Overcoming Emotional Turmoil

Emotional turmoil is a part of life, and it is something everyone has to deal with. While it may seem hard at first, you can recover from it and bounce back. As these quotes explain, you are not alone, and you are healthy.

Use the strength and wisdom found in these quotes to help you recover from emotional turmoil. They can inspire you, guide you, and help you pull through.

20 Daily Affirmations to Skyrocket Your Mental Fortitude

February 12, 2021 by Sarah Barkley

Mental fortitude means that you can focus on finding a solution to a problem, even during stressful times. When things don’t go according to plan, you must stay positive and healthy while determining what to do next.

Mental fortitude is necessary to be successful and reach your goals.

You must be willing to decide what is best and execute a plan, even if it is an unpopular decision. Breaking under pressure or losing patience won’t help, so you must stay healthy all of the time.

Affirmations to Skyrocket Your Mental Fortitude

Mental fortitude can improve your life in so many ways, so you should always look for ways to increase it. Use these daily affirmations to skyrocket your mental fortitude and improve your life and chances for success.

1. I can do anything I decide to do.

Set your mind on a goal, develop an action plan, and then repeat this affirmation. Since you already have the plan, all you need is to believe in yourself. By saying this phrase aloud, you will give yourself all you need to get started and see it through.

2. I will do what is best for me.

You can’t always do what is convenient for everyone else. Most of the time, doing what is best for you is more important.

You can’t have mental fortitude if your needs aren’t met. Put yourself first and make decisions based on your needs. Remind yourself that you can’t make everyone happy all of the time, but you can look out for yourself.

3. I like to spend time alone.

Spending time alone can help you achieve mental courage, so learn to enjoy it. Tell yourself that you like to spend time alone, and before you know it, you will love that time.

When you spend time alone, you give yourself a chance to reflect and get to know yourself better. You will find your strengths, be more in tune with your morals, and figure out your desires. This is when your best thoughts will surface.

4. Complaining doesn’t fix anything.

You can’t come up with a solution to a problem if you are too busy complaining about it. If you tend to be a complainer, it can be messing with your mental fortitude. Use this affirmation daily to help you get past that and focus on finding a solution.

5. I will not let my negative thoughts overtake my positive thoughts.

Positive thoughts lead to strength, courage, and clarity. Negative thoughts do the opposite. Make sure your thoughts are positive and push the negative ones away whenever you notice them.

6. I am letting go of the things I cannot control.

You can’t control everything in life, no matter how much you may want to. Things won’t always go the way you hoped they would, and you have to learn to let go when it happens. When you know that you can’t control something, release it and begin focusing on other things.

7. I will focus on the present and let go of the past.

Focusing on the past can leave you in a negative mental state and impact your mental fortitude. You must let go and begin focusing on the present. When you do this, you will be creating a more positive present, which leads to a better future.

8. I will not think of things that don’t help the situation.

When unexpected or negative things happen, it can be easy for your thoughts to run wild. For mental courage, you must push those thoughts away, though. Only focus on things that might help the situation so that you can get through it.

9. I am in control of my body and my mind.

You can’t blame anyone else for what happens because you control yourself. Plus, blaming others won’t help your situation or help you learn from it.

At any moment, you can make a decision that changes everything. So, the blame cannot be placed on anyone or anything other than yourself. Repeating this affirmation daily can help you make the best decisions and embrace any set of circumstances positively.

10. I am progressing more each day and getting closer to my goals.

You will increase your mental fortitude by reminding yourself that you are progressing. Knowing that you are getting closer to your goal is encouraging and can show you that you are capable. This affirmation is a good one to repeat each day and in moments of self-doubt.

11. I am healthy and wise.

This affirmation will remind you of your strength and wisdom. It can lead you through times when you feel like you can’t accomplish something, and it can give you courage. As you repeat this daily affirmation, you will become stronger and wiser, too, as you acknowledge your potential.

12. I have everything I need to get through this.

Knowing you have the necessary tools to get through a situation brings comfort. You will be relieved and able to think more clearly. The best part is that you already have what you need. You have to look within.

13. I am doing my best.

You will never be perfect, and no one else will be. If you expect perfection, you will never be content with your identity. Remind yourself often that you are doing your best because that matters.

Mistakes happen in life, and they might make you feel like a failure. However, this isn’t the case because messing up is a part of life. When that happens to you, this is a good affirmation to repeat.

14. I am valuable and worthy.

Always remind yourself that you are valuable and worthy because you are. Knowing that you are valuable and worthy will help boost your confidence and skyrocket your mental courage. By telling yourself these things, you will be helping yourself more than you realize.

15. I get to decide what my next step is.

Other people may try to sway your decision, but you are the only one who can decide. You set your path, and you are the one that decides which direction to go.

By using this affirmation, you will instill that fact in your mind. It will help you thinker clearer and avoid following others.

16. I will stick to my morals, no matter what happens.

For mental fortitude, you must have morals and stick to them. You may find people who don’t like you because of your morals, but you can’t change who you are. Always remember that you can’t make everyone happy and that people will disagree with you.

Your mental courage will increase if you can stick to your morals in all situations. Stay strong and be willing to make the unpopular decisions that you can live with.

17. I will view things positively, even when they don’t go my way.

Sometimes, things don’t work out the way you want, but that is a normal part of life. Find positives in the situation, though, and you will have an easier time. Every situation has positive things, but you have to know to look for them.

18. Failure means I am learning and growing.

Everyone fails at things, and don’t think of it negatively when it happens to you. Failing is a learning opportunity, and it can help you grow. You can try again and use what you have learned to do it differently and better.

Failure also reminds you that you are pushing yourself to do better and learn more. Everyone starts somewhere, and figuring out what doesn’t work is just as important as figuring out what does.

19. I can be calm in stressful situations.

Staying calm can improve your mental fortitude. You will think clearer, stay healthier, and find a solution to what is happening. Repeat this affirmation each day so that it helps when something unexpected happens.

20. I have the necessary skills to reach my goals, and I am learning more each day.

You possess all of the skills you need, and you can improve those skills each day. Remind yourself of this to help you stay mentally prepared and ready for success. This positive phrase will give you confidence and boost your abilities as you begin your day.

Final Thoughts on Daily Affirmations to Skyrocket Your Mental Fortitude

Daily affirmations can help you increase your mental fortitude. As you speak the affirmations out loud, you will begin to notice them take effect in your life.

Give yourself the best chance for success by using these daily affirmations. Begin your day with a few of your favorite affirmations, and then use others throughout the day as needed.

You can even write down a few of your favorite affirmations and put them in places you will see them. Doing this can help remind you of your mental fortitude every so often. You will be surprised by how much the affirmations can help.

15 Wise Quotes to Help You Beat Your Fear of Change

February 12, 2021 by Sarah Barkley

While change is a normal part of life, it can still be scary. When you become comfortable or accustomed to your life being a certain way, you may develop a fear of change. This fear can hold you back or prevent you from reaching your goals if you let it.

It would be best if you worked to beat your fear of change so that you can embrace life. Even if it seems negative at the time, each change brings new opportunities and experiences to you. You also learn and grow when things change, helping you become a better version of yourself.

As you face a change in your life, make sure you work to overcome the fear. Push your negative thoughts aside and remind yourself that it is okay not to know what is coming. Think of it as an exciting journey and stay open to all the newness that follows.

Fifteen Quotes to Help You Beat Your Fear of Change

To help you beat your fear, read these wise quotes written by those that have been through it before. They will give you some helpful insight into how to accept and embrace change. Plus, the wise quotes serve as proof that good things can come from change.

1. “On the precipice of any great change, we can see with terrifying clarity the familiar firm footing we stand to lose, but we fill the abyss of the unfamiliar before us with dread at the potential loss rather than jubilation over the potential gain of gladnesses and gratifications we fail to envision because we haven’t yet experienced them.” – Maria Popova

Change is scary, but only because it is unknown. You never know what to expect when things become unfamiliar. Try to push those negative thoughts away and instead focus on the things you can gain.

When things change, you have new opportunities and experiences. Be open to these things and make it a joyful experience as you realize change doesn’t have to be wrong.

2. “People will try to tell you that all the great opportunities have been snapped up. In reality, the world changes every second, blowing new opportunities in all directions, including yours.” – Ken Hakuta

No matter what, there are more opportunities out there. Don’t let anyone scare you by telling you that there aren’t. Since things are always changing, new opportunities are still opening up.

So, as your life changes, remember that there are plenty of opportunities for you. Stay open to any possibility, and you will soon begin noticing them.

3. “Life is about change. Sometimes it’s painful. Sometimes it’s beautiful. But most of the time, it’s both.” – Lana Lang

Change is inevitable, and sometimes it isn’t enjoyable. It might hurt you sometimes, but it is still beautiful. Embrace the change and look for the positives as you get used to the newness in your life.

4. “When you embrace change, you will begin to see it as an opportunity for growth.” – Jack Canfield

As things change, you will learn and grow. Embrace change and look for the learning opportunities it presents so that you can become better. When you do this, you will no longer let your fear of change hold you back.

5. “If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.” – Anatole France

As France explains, you must change if you want to grow. Growth is a part of life, and you won’t be living fully unless you embrace it. Push away your fear of change so that you be excited about the growth that will come.

6. “Your life does not get better by chance; it gets better by change.” – Jim Rohn

You can’t expect your life to get any better if you don’t do anything. Making a change is essential for growth and success. To reach your goals and live a fulfilling life, learn to appreciate the difference.

7. “Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom and no one in this world would ever move forward to become the person they’re meant to be.” – B.K.S Iyengar

Change isn’t as scary as you may believe. With change comes new changes and opportunities, and it helps you become the person you’re supposed to be. Remember these words to help you overcome your fear the next time you are faced with a change.

8. “The secret of change is to focus all of your energy not on fighting the old, but on building the new” – Socrates

Resisting change will not help you overcome the fear, and it will not help you positively move forward. Stop focusing on the things you can’t change instead of focusing on building a happy, fulfilling present and future.

9. “I’ve learned that fear limits you and your vision. It serves as blinders to what may be just a few steps down the road for you. The journey is valuable, but believing in your talents, your abilities, and your self-worth can empower you to walk down an even brighter path. Transforming fear into freedom—how great is that?” – Soledad O’Brien

Your fear of change limits you and doesn’t allow you to see what your life could be like. As you resist change, you could be missing many fulfilling opportunities or experiencing. Instead, believe in yourself and believe that you can tackle change positively.

10. “You’ve done it before, and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.” – Ralph Marston

Think back on other times in your life when things have changed. You made it through those situations, and things worked out fine. Remember that as you face change again.

If you remember that you have made it through everything in the past, you can beat your fear. Try to push the negative thoughts surrounding change from your mind. Instead, focus on the positive parts of it and on the happiness that you will find.

11. “We cannot become what we want by remaining what we are.” – Max De Pree

You likely have goals in life that you haven’t reached yet. If you want to reach them, you must make a change that will make all of your dreams possible. Don’t let your fear prevent you from reaching your full potential and living the life you desire.

12. “The only way to make sense out of change is to plunge into it, move with it, and join the dance.” – Alan Watts

Change won’t make sense until you begin experiencing it. The longer you wait, the longer you will be facing the unknown. Figure out what is happening by diving in and seeing the good things that the change has brought.

The only way to overcome your fear of change is to do as Watts says and join in. Begin learning and growing as new things happen, and your fear will be overcome.

13. “Progress is impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw

You can’t move forward or get better if things don’t change. To make progress in life or reach your goals, you must be open and accepting of changes. Try not to think of evolution as a bad thing because it is necessary to make progress.

14. “May your choices reflect your hopes. Not your fears.” – Nelson Mandela

Think about the things you hope for and then make your choices based on that. If you make your choices based on your fear of change, then something in your life will never progress. Accept change because it is the only way to become better and live a more fulfilling life.

15. “Stepping onto a brand-new path is difficult, but not more difficult than remaining in a situation, which is not nurturing to the whole woman.” – Maya Angelou

Change is scary because it is unknown. It might be hard to step out of your comfort zone and try something new, but it is sometimes necessary. Don’t stay in a situation that makes you unhappy or negative simply because you fear change.

Final Thoughts on These Fifteen Wise Quotes and Overcoming Your Fear of Change

Going through changes can be challenging and uncomfortable, but you can do it positively. Push away the negative thoughts telling you that difference is bad. Instead, begin thinking about good things that change can bring into your life.

Even when you think that the change you are going through is bad, there is still good. Look for the positivity in all situations and embrace the little things that bring joy. As you do this, you will begin to accept the change, making your life easier and happier.

Come back to these wise quotes to help you beat your fear of change anytime you need to. Print them out and keep them handy just in case you need some encouragement throughout your day. You don’t have to be afraid of change, and remembering that is key to beating your fear.

15 Positive Affirmations to Reinforce Your Emotional Stability

February 11, 2021 by Sarah Barkley

Life can be unpredictable, and you will experience many different emotions as you go along. Things are always changing, in good ways and negative ways, and you can never guess where life will lead you. During uncertain times you may waver, but you can remain emotionally stable even during difficult situations.

To be emotionally stable, you must have the inner strength it takes to face obstacles in life. You must remain calm even when something unexpected happens, handle conflict positively, and be productive even when things are hard. It also helps you think positively and look for the good in all situations.

While negativity may tend to take over your mind, you can train your mind to think differently. By using positive affirmations to reinforce your emotional stability, you can rise above anything that happens. You will also experience peace and happiness, even in times of distress.

While you may struggle at times, you can stay emotionally stable if you maintain the right mindset. You might need to reinforce your emotional stability, and one way to do this is by repeating positive affirmations daily.

Why It’s Important to be Emotionally Stable

Being emotionally stable doesn’t mean that you suppress your emotions or hide them from others. Instead, it means that you acknowledge your feelings and learn from them as you keep moving forward. While you go through hard times, you will handle them better and continue to be happy even as life changes.

With emotional stability, you can learn to understand what your emotions are trying to tell you. Understanding them can help you make better decisions, recognize the source of your feelings, and find a positive way to move forward. All of this leads to happiness, peace, and an overall sense of well-being.

Being stable can benefit your relationships, career, and overall well-being. You’ll be happier, focused on positive things, and more resilient to change. Your life will improve, you will be more successful, and your relationships will be stronger.

On the other hand, suppressing your emotions can lead to emotional instability. If you don’t experience your emotions as you move forward, they will disrupt your life when you least expect it. Emotional instability also negatively impacts all areas of your life, even if you don’t realize it right away.

Positive Affirmations to Stay or Become Emotionally Stable

Try reciting these positive affirmations daily to bring positive thinking into your life.

1. My feelings develop based on my thoughts and beliefs.

The way you feel and your emotional stability is based on the way that you think. If your thoughts and beliefs are negative, you will struggle to maintain emotional stability. On the other hand, if your thoughts are positive, you will have an easier time.

2. I will acknowledge, accept, and express all of my emotions.

Emotions aren’t a bad thing, despite what many people think. You have to be in tune with your emotions and accept them if you want to be emotionally stable.

Even your negative emotions should be expressed. Studies show that ignoring your emotions can cause depression, anxiety, and other forms of emotional instability. This same study shows that expressing your emotions can lead to emotional stability and overall well-being.

3. I am aware of my emotions.

Being aware of your emotions is essential for emotional stability. By telling yourself that you are aware of your emotions, you will become more aware. You can tune into your emotions simply by speaking this positive affirmation out loud every day.

4. I know that life doesn’t always go the way I want it to, but I trust that it will work out.

If you expect things to always go the way you want, you will be disappointed. You have to change your expectations and know that things won’t always go your way. Only with this information will you be able to reinforce your emotional stability.

By speaking this positive affirmation each day, you will be ready if the unexpected happens. Trust that things will work out, though, even if it is different than you imagined.

5. I am the only person in charge of my emotions.

No one else can control your emotions. Remind yourself of this daily, because you are in charge of the way that you feel. With this reminder, it will be easy to reinforce your emotional stability.

6. I will accomplish small tasks today to help me move forward.

Even if you are emotionally stable, you will have bad days. There will be times that you don’t want to do anything. If you want to maintain your stability, you have to keep moving, though, even during hard times.

The tasks you accomplish don’t have to be big. They can be simple things like getting out of bed, taking a shower, or getting dressed. Once those things are done, you can move on to other tasks such as checking your email or making a cup of coffee.

Doing these small tasks will help you move forward and maintain emotional stability. It will be a signal to your brain that you aren’t giving up.

7. I will recover from any setbacks or obstacles.

You can’t control or predict everything that happens in life. All that you can do is learn from setbacks and obstacles and keep moving forward. With this positive phrase, you will remember that you can overcome any challenge, helping you remain stable.

8. I will look for opportunities at every moment.

No matter what happens, there are opportunities out there for you. Even when things are upsetting or different than you expected, there is something good in the situation. This affirmation will help you see the opportunities that you would have missed otherwise.

9. I can handle stressful situations positively.

Life can’t always be perfect, and encountering stressful situations is normal. Tell yourself that you can handle the stress positively, and you will notice the difference. Handling stressful situations positively is the key to maintaining emotional stability.

10. I am focusing on positive thoughts.

It can be hard to change your thought process, especially when you’re upset, but it is possible. The best way to do that is by speaking affirmations like this one out loud to yourself each morning. Training your brain to think positively can be as simple as telling yourself that you are focusing on positivity.

11. I am emotionally stable.

Your brain believes the words that you say out loud. By telling yourself that you are emotionally stable, you will reinforce your emotional stability. This will help maintain your well-being as you go through your day, no matter what negativity tries to take over.

12. It is okay for me to say “no”.

One thing that can interfere with your emotional stability is being too overwhelmed. When you say “yes” to everything that is asked of you, your well-being will take a hit. It is okay to say “no”, and you should never feel bad for doing so.

If you don’t have time to take on more tasks, be honest about it. Likewise, if you simply don’t want to do something, you don’t have to commit to it. If saying “no” is hard for you, rest assured that the more you say it, the easier it will become.

13. I am open to change and can find the good in new situations.

Change happens no matter how much you try to resist it, so tell yourself that you are open to it. By doing this, the change will be easier to deal with. Plus, it reinforces your emotional stability and makes you even stronger.

Even if you aren’t excited about the change, you must look for the good parts, no matter how small. If you can do this, you will learn to love the change, even as you miss the way things used to be.

14. I will make myself a priority.

You are important, and you must take care of yourself if you want to be emotionally stable. Eat healthy foods, drink plenty of water, and get adequate sleep so that you can be in your best state of mind.

15. I love myself and the person I have become.

If you can love yourself, you can be emotionally stable. Beating yourself up for who you have become will only decrease your emotional stability, so you must learn to love yourself. Not only should you learn to love yourself, but you must show yourself the love you deserve.

Final Thoughts on Positive Affirmations to Reinforce Your Emotional Stability

Life is unpredictable and full of unexpected situations, but that doesn’t mean it can’t be happy. You are in control of your emotions and reinforcing your emotional stability helps more than you know. Use these positive affirmations to be more emotionally stable and you’ll notice a significant difference in your life.

The more often you speak these positive affirmations out loud to yourself, the more helpful they will be. Repeat them each morning and then again whenever you need to reinforce your emotional stability.

Not only will the affirmations help you at the moment, but they will help long-term, too. You will begin to be more positive and emotionally stable with less effort. Use these positive affirmations to reinforce your emotional stability and change your life for the better.

11 Delicious Coffee Recipes You Can Enjoy Year Round

February 11, 2021 by Chris Riley

Looking for comforting coffee recipes? Look no further. We have ten that will soothe your soul during any season of the year.

Coffee is a morning addiction for many! Not only that, there is an equally large population who love to catch up with their pals over a cup of joe. This aromatic beverage is the perfect companion to comfort our mind, body, and soul.

According to numerous scientific studies, coffee provides proven health benefits, and each cup of coffee offers warm, comforting, and intense flavors that tend to linger on for a long time.

So, be it the chilly winter season, drizzling monsoon time, or bright summer days, coffee can be enjoyed hot or cold to match our taste buds and occasions!

Eleven Scrumptious Coffee Recipes to Try

Here are eleven of the choicest coffee-based preparations that you can enjoy with gooey desserts, crunchy sandwiches, creamy puffs, and other decadent preparations.

Recipe #1 – Espresso mug cake.

This recipe is perfect for the untimely dessert cravings, which pretty much occurs throughout the year! This is quite a simple recipe requiring some of the necessary ingredients that make it so much more convenient to make during lazy nights when you crave something sweet and gooey. By preparing this, you can bake your cake and have it too… that too in practically no time.

To prepare this, you need to whisk together 3 tablespoons of all-purpose flour, ¼ teaspoon of baking powder, 1 small egg, ¼ cup coffee brew, 3 tablespoons powdered white sugar, 2 tablespoons olive oil, and ½ teaspoon of vanilla extract until the mixture is well combined. Transfer this into a large and lightly greased coffee mug. Microwave the batter for about a minute or two or until the cake is cooked through. Dust with icing sugar or add a generous dollop of ice cream to enter the food heaven.

Recipe #2 – Peppermint mocha.

This dish is a quick and warming coffee-based beverage that you can savor while cozying up in your blanket with that book you are glued to. It has a perfect balance of coffee, chocolate, and mint flavors, something for which you generally have to pay a hefty amount at fancy coffee shops.

To prepare this, you first need to prepare a minty syrup, which you can store in a dry airtight container for later use. Use this syrup to add an amazing minty aroma to several other dishes as well. You can prepare it by simmering a cup of sugar and water each until the mixture starts to thicken slightly. Add a bunch of fresh mint leaves or 1½ tablespoons of fresh mint extract to it. Simmer the mixture until it becomes thick and syrupy. Sieve the syrup, and it is ready to use.

Coming back to the mocha recipe, mix two tablespoons of chocolate syrup with two tablespoons of mint syrup, and 120ml of fresh hot coffee brew. Use a milk frother to make the hot milk frothy or heat the milk if you don’t have a milk frother handy. However, foamy milk adds to the charm of enjoying this peppermint flavored mocha!

Recipe #3 – Cinnamon and caramel latte.

This one is a quick and simple recipe to get your coffee fix and de-stress while sipping onto this warm beverage. Savor it any time of the day to make any dull moment a bright one. Frothy milk works perfectly in this recipe, but don’t be disheartened if you don’t have the gadget to make the milk frothy… regular milk will work fine too.

The recipe for this dish goes like this: Boil ¾ cup of water with 1 large cinnamon stick and ½ cup brown sugar until the sugar dissolves completely. Cool this syrup, remove the stick, and store it in a clean and dry jar. Now, add 1½ tablespoons of cinnamon dolce syrup in a cup, ½ cup of fresh coffee brew, and mix it well. Pour ½ cup of frothy milk into the mug and enjoy!

This pairs wonderfully with a slice of coffee cake!

Recipe #4 – Spiced latte.

This has much more flavor and aroma than any other coffee-based beverage. It is milder than a regular coffee but has an excellent dominance of spices and a hint of tea. To prepare this, add a pinch of cinnamon powder, ¼ teaspoon cardamom powder, and ½ teaspoon of sweetened cocoa to ¼ cup of fresh coffee brew.

You may choose to add star anise to the container in which coffee gets brewed. Now pour ¼ cup of Kahlua into the spiced coffee brew and stir in sugar to taste. Top it with some sweetened whipped cream, a sprinkle of cocoa, and enjoy!

Recipe #5 – Hazelnut macchiato.

This one tastes quite similar to the one sold at your favorite coffee chain. That’s because it contains fresh espresso brew, steamed milk, some vanilla essence, and hazelnut syrup. You need to boil ½ a cup of low-fat milk with a tablespoon of sugar-free vanilla syrup or ½ teaspoon of vanilla essence or sugar to taste.

Cool this mixture and transfer it to a blender, and process until it becomes frothy. Chill it and transfer it to the serving mug. Pour hot hazelnut coffee brew into it and drizzle some chocolate syrup over the frothy milk. Top the beverage with sweetened whipped cream and another generous drizzle of chocolate syrup. Serve and enjoy!

Recipe #6 – Black forest coffee.

This one is a drinkable version of the famous German dessert. You need simple household supplies such as fresh coffee brew, cherry juice or cherry syrup, chocolate syrup, and whipped cream to prepare it. Easy, isn’t it?

Whisk one cup of hot coffee brew with two tablespoons of chocolate syrup and a tablespoon of cherry juice/ syrup/ jam. Mix well until the mixture is well combined. Pour it into the serving cup and top with a generous amount of sweetened whipped cream, maraschino cherries, and chocolate syrup. Serve and enjoy!

Recipe #7 – Eggnog latte.

This beverage speaks volumes about festive drinking. Be it thanksgiving or beloved Christmas. You can have this beverage to make any festive meal exciting. Here is a cold Frappuccino-ish version of two exotic holiday drinks, i.e., eggnog and cold latte.

To prepare this, you whisk ½ cup of eggnog with ¼ cup of milk and a tablespoon of sugar. Transfer this into a blender and blend it with ½ cup of freshly brewed coffee and a few ice cubes. Once the mixture is well blended, serve it into a tall glass topped with sweetened whipped cream and a sprinkle of nutmeg.

Recipe #8 – Gingerbread latte.

Re-create your usual latte into a festive dish. This combination of gingerbread and latte is so flavorful and aromatic that you won’t regret twisting this regular dish into a drinkable version. You can prepare it by first boiling 1/3 cup of sugar and water with a tablespoon of grated ginger, ¼ teaspoon cinnamon powder, and ¼ teaspoon of vanilla extract. Simmer this mixture for 15-20 minutes and then strain it.

In the serving mug, add ½ a cup of fresh espresso, ¼ cup of this gingerbread syrup, and top it with a cup of dairy (or dairy-free) milk. Top it with sweetened whipped cream and a sprinkle of nutmeg. Serve and enjoy!

Recipe #9 – Coffee non-alcoholic martini brew.

This one is for the coffee lovers who enjoy their fresh brew with a dash of alcohol. You can also serve this cocktail with a modern twist to your guests for parties or as an after-party boozy drink. To prepare it, you need 60ml of fresh cold coffee brew.

So, add this brew, 15ml of simple syrup, 30ml non-alcoholic martini, 15ml coffee liqueur, and shake it well with plenty of ice. Strain this mixture into a chilled martini glass or any other cocktail glass of your preference. Serve immediately and say cheers to happy times ahead!

Recipe #10 – White chocolate mocha.

This one is the ideal twist that you want to savor this winter season. So, if you are bored of having that regular coffee as it is or in its many versions shared above, try this white chocolate-based coffee drink that is pretty simple to prepare.

You need to heat a cup of any milk (dairy or dairy-free) until the bubbles start to appear. Remove the pan from heat and whisk in half a cup of white chocolate chips until the chocolate is completely melted and well combined with the milk. Now, add this syrup to 200ml of freshly brewed coffee and then top it with whipped cream.

Recipe #11 – Cold white chocolate mocha.

Finally, you can create a cold latte version of recipe number 10. You add the white chocolate sauce to the cold coffee brew and then blend the two ingredients well until you get a nice froth. Top this beverage with sugar and vanilla mixed whipped cream. Serve it and enjoy!

Final Thoughts: Enjoy These Coffee Recipes Any Time You Need a Pick-me-up

Enjoy these beverages any time you need a quick boost of energy. And feel free to modify them to suit your taste preferences. Once you get the hang of working with these basic coffee recipes, you will feel inspired to come up with your own flavorful twists.

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