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15 Quotes About Self-Control to Remember When You Feel Angry

November 5, 2020 by Sarah Barkley

Self-control or willpower is essential when it comes to controlling your anger. If you cannot control your emotions, you will likely do or say something you will later regret. Plus, lashing out in anger can severely impact your chances of achieving success.

You must learn to control these emotions so that it does not interfere with your life. When you can control yourself in these situations, you will be benefitting yourself by strengthening your character. You also will be able to release the anger much easier if your reaction was a positive one.

Self-control involves controlling impulsive reactions and thinking before you act or speak. It also means that you can control powerful emotions such as anger. Most importantly, it helps you make decisions in your best interest rather than ones that could hurt you.

While developing this quality may take some work, it is possible and only gets easier the more you do it. Your self-discipline will grow, and it will eventually become easy and natural to control your emotions. The following quotes will help you the next time you need the motivation to remain calm.

Quotes About Self-Control

1. “Stop letting people who do so little for you control so much of your mind, feelings, and emotions.” – Will Smith

When people who are not involved in your life make you angry, you have to let it go. You cannot let someone who essentially does not matter cause you to experience pain and anguish.

Letting those negative feelings take over will not do you any good, and it will not make you feel better. When you let them get a rise out of you, it disrupts your well-being and can have other negative effects.

2. “Self-control is one mark of a mature person; it applies to control of language, physical treatment of others, and the appetites of the body.” – Joseph B. Wirthlin

When you can control the words you use and how you treat others, you will have self-control. This shows maturity, as Wirthlin explains. Remember this when you get angry, and it will help you control your reaction.

3. “Controlling hasty reactions, impatience, and anger, takes you a long way toward mastering yourself and gaining inner strength and self-discipline.” – Remez Sasson

Self-discipline grows, the more you use it. So, when you can control reactions that arise from anger or impatience, you will be strengthening your character. Eventually, you will have mastered it so perfectly it will come completely naturally.

4. “Never respond to an angry person with a fiery comeback, even if he deserves it…Don’t allow his anger to become your anger.” – Bohdi Sanders

When you let an angry person get to you this way, you are allowing their emotion to infect you, too. This makes them successful in disrupting your peace. If you can ignore their behavior, instead, you will be able to manage your emotions much better.

5. “Self-control is a key factor in achieving success. We can’t control everything in life, but we can definitely control ourselves.” – Jan McKingley Hilado

If you let anger get the best of you, you will be hindering your chances of becoming successful. Being in control of yourself is essential for a successful person, as Hilado explains.

There will be situations that test your control frequently, so keep reminding yourself of this. Remember to keep your cool and stay in control of your emotions as you work toward success.

6. “You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you.” – Brian Tracy

It is impossible to control other people and other situations. As Tracy explains, you can only control the way you react to what happens. Your reaction is the key to taking control or letting it control you.

7. “What is bitterly done in uncontrolled anger cannot be undone.” – Vinod Varghese Antony

The things you do when you are angry are ones that you often regret. Unfortunately, you cannot take them back, and the damage is already done. If you can remember this when you are angry, you will be more likely to have control.

8. “Self-control is the chief element in self-respect, and self-respect is the chief element in courage.” – Thucydides

To have self-respect, you have to have self-control. Likewise, if you have self-respect, you will develop courage. With courage, you will find a way to express your anger positively and find a solution.

9. “Confronting your enemy in anger feeds your ego but diminishes your chance of success.” – Shon Mehta

While it may make you feel powerful to express your anger confrontationally, it does more harm than good. It boosts your ego but interferes with success. To be successful, you have to show control and the ability to hold back when angry.

10. “I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self.” – Aristotle

When you get angry, it is only natural to want to give in to the anger. You may want to lash out, but it is more of a victory to hold that desire in. When you can do this, you have shown bravery and control of yourself.

11. “Speak when you are angry, and you will make the best speech you will ever regret.” – Ambrose Bierce

When people are angry, they tend to say hurtful things that they do not mean. This damage can be irreparable, and you can never take back what you have said. Remember this when you feel angry, and save any conversation for when you have calmed down.

12. “Anger is just anger. It isn’t good. It isn’t bad. It just is. What you do with it is what matters. It’s like anything else. You can use it to build or to destroy. You just have to make the choice.” – Jim Butcher

Anger does not have to be good or bad as long as you can control it. Everyone feels angry, sometimes, and that is okay. What is not okay is what you do with that anger.

You can use it positively or negatively, but it is up to you to make that choice. This is where willpower will come in handy because using it positively can make anger good. It is when you give in to the anger and use it negatively that it is bad.

13. “Anger is one of the powerful emotions humans are bound to feel, and it is very okay, but when it becomes too much, and we let it control us, it can become destructive.” – Adrienne Blodgett

As explained before, anger can be good or bad. It all depends on the way you choose to react to it. When you let it control you instead of controlling it, it becomes a bad emotion.

14. “Self-control can be defined as the effortful attempts by a person to change thoughts, feelings, and behaviors in order to reach long-term interests or goals.” – Muraven & Baumeister

When you are angry, your thoughts, feelings, and behaviors need to be kept in check. If you can recognize and change any negative behavior, you will see better results than if you gave in.

15. “Friendly reminder. If you ever lose your temper, it is your fault. Always. Your emotional responses are never the responsibility of any other human being.” – Thibaut

You cannot blame anyone or anything when you lose your temper. The way you react to emotions is entirely your decision. If you lose your temper, it is because you lacked the willpower to control your anger.

It is important to remember this when you become angry. Before you lose your temper, remind yourself that you can blame no one but yourself for your reaction. This may be all the reminder that you need to show control over the situation and your emotions.

Final Thoughts on Quotes About Self-Control to Remember When You Feel Angry

These quotes about self-control to remember when you feel angry can help you overcome the negative feelings associated with anger. When you become angry, you have to decide the way that you will react. This reaction will determine if the emotion will help you or further hurt you.

You cannot let anger hold you back or cause you to do or say something you regret. If you do that, you will be letting the emotion control you. Instead, use it positively and figure out a solution to the problem.

When you can do that, you will be showing self-control, which will help you much more than giving in to your anger will. Remember these quotes the next time you feel angry. If you can remember them, you will be able to choose the right reaction to your anger.

6 Ways To Reduce Stress With The 3-To-1 Positivity Ratio

November 5, 2020 by Lakeisha Ethans

The 3-to-1 positivity ratio, also known as the Losada ratio after its creator Marcial Losada, is a positive psychology concept that presents a “formula” for flourishing. Together with Barbara Fredrickson, also a psychologist, Losada’s research led him to discover a 2.9013 positive to negative affect for the happiest individuals.

What does this mean? Essentially, it means that to rise above people who simply languish, you must experience three positive experiences to each negative one. Losada’s experimentation showed that people who followed this ratio noticeably flourished and even referred to the 3-to-1 concept as a magic number of sorts.

Since its conception, this critical positivity ratio has faced plenty of praise and criticism, ultimately resulting in it being discredited due to insufficient critical reasoning and academic sources. However, though we can’t take the exact 3-to-1 positive ratio to count in our lives, there are still some lessons to be learned from it.

But how can you learn from something discredited? Well, the critical positivity ratio had one thing right: negative events are a standard part of life, and you don’t need to eradicate them to be happy. Sometimes, you need to make positive things to combat them instead. With that in mind, here are 6 simple ways to combat stress with the 3-to-1 positivity ratio.

1. Start Small

The goal of the positivity ratio is to work on experiencing positive events that combat or even override the negative. It can definitely sound like a very tall order, and that’s understandable. The trick, then, might be to start small.

In what small ways can you give yourself a positive experience today? How can you do simple things that bolster your happiness without overwhelming yourself?

Here are some ideas:

Smile at someone you see
Pay someone a compliment
Play your favorite music
Watch an episode of your favorite show
Play a game for half an hour
Treat yourself to a nice meal
Dress up in your favorite outfit
Buy yourself something small you’ve been wanting
Hug a loved one

Positive things don’t have to be huge to have a significant effect, so don’t worry about needing to spend a large amount on happiness. In fact, research indicates that having vast amounts of wealth can actually reduce one’s ability to enjoy the little thing in life. So focus on doing what you can with what you have and you’ll find that those little moments of positivity can bring down your stress significantly.

2. Accept That Negativity Is A Part Of Life

It’s a simple fact that negativity is normal. It is not possible for everything to be positive constantly, all the time, and to expect that is to expect the unreasonable. Ironically, fearing the negative only makes it come to you!

This means that you need to start learning that it’s okay to feel negative emotions and be in negative situations. Accepting that there are ups and downs will help you feel motivated to counteract them with positivity, and you’ll also be more open to learning how to better manage future negativity.

In other words, if you accept negativity, you accept that stress is bound to happen. Accepting it allows you to prepare for it and to develop healthy, positive coping mechanisms that will let you handle that stress in a good way.

3. Rewire Your Biases

A lot of people have natural ways of thinking that have been hammered in from a young age. These are often dictated by the biases of others around you. Unfortunately, a majority of people perceive negative things more severely than positive things, resulting in an unfair and very pessimistic view of the world.

Of course, completely rewiring your brain is no small task, and it seems like a lot to do to fight stress. But in the long-run, it will permanently change the way you respond to circumstances and handle stress at all, which will pay off for the rest of your life! Here are some tips for attempting this momentous task:

· Broaden Your Viewpoint

You are the sole person who has full control over your responses to events. It is you who decides how to respond to and perceive different experiences. If your brain naturally narrows to one of negativity in any situation, then stress is sure to follow. Widen your horizons and realize that there are multiple different ways you can react to things that happen without letting stress rule.

· Rewrite The Negativity Bias

In any given situation, there is likely to be some good and some bad. If you have the same negativity bias that plagues most of the world, then you’ve likely amplified the bad naturally – so rewrite that narrative! Instead of being stuck on the bad parts, shift your attention to the good and give it just as much, if not more, of your energy. You’ll find it’s harder to be stressed out when you’re optimistic, even cautiously so.

· Don’t Be Controlled By Isolated Events

Negative events can have prolonged effects on the human mind. But if you allow isolated bad times to control your entire life and dictate your behavior, you’re basically throwing positive thinking to the wind from the get-go. Single bad events don’t mean the end of the world and nothing you experience is permanent. Instead of going under the influence of stress each time, shift your attention to focusing on moving forward. If you’re experiencing severe post-traumatic stress, though, you should speak to a qualified mental health professional for help.

4. Take Risks

It can seem a little counterproductive to try to fight stress by potentially opening yourself up to more of it, but it actually works better than you might expect! The act of risk-taking is actually a skill. The first time you do it, it’ll be extremely stressful. But the more you work on it and the more often you do it, the more likely you are to realize that risks, when made with critical thinking, are often good things!

How does this tie in with the 3-to-1 positivity ratio? Well, risks usually involve a fair mix of positive and negative sides. By taking more risks, you’re training yourself to find the three positive things (or more) for each negative aspect. You’ll get better and better at taking risks each time!

5. Creating The Positive

Sometimes, you won’t be able to find the positive in a situation. That’s when you have to create it yourself! Taking control back over bad events helps to combat stress as you focus your energies on making things better for yourself. Your stress will melt away as you learn more and more actions you can take that work against it while helping your ratio. Here are some ideas for creating the positive:

· Make Some Positive Things Into Habits

The human brain is significantly more likely to flourish in the presence of routine and habit, according to research. It’s also simply easier to perform certain tasks and do certain things when they’re wired into your memory as habits. So add certain things you love doing into your daily routine! Whether it’s watching your favorite show or spending time with loved ones, turning the positive into a routine means you’re always guaranteed a couple of positive things every day, increasing your positivity ratio!

· Plan Surprises

Just as it’s important to build positivity into your routine, it’s also important to create positive experiences that fall outside of the norm. After all, nothing but routine can get a little boring. So add some variety to the good things in your positivity ratio. Remember, you deserve to be treated well, and you deserve to be spoiled – even if it’s just by you!

· Treat Yourself

Very minor things can feel like treats! You don’t have to spend a lot of money or even a lot of time giving yourself a little gift every now and then. Soaking in a nice bath, eating a sweet dessert, buying a nice drink with lunch, and other similar treats are all wonderful ways to give yourself a boost to your ratio. Try to rotate these treats to give them a fresh feeling and maintain the experience of them being rare and special.

· Take A Break

Even if you’re very busy, we can all benefit from a break. Put work on standby for just a few minutes to go and do something else when you feel the stress levels rising, or walk away to recuperate during negative events if you can. This will combat stress and also boost your productivity and effectiveness once you come back out. Contrary to popular belief, there’s nothing wrong with resting and it doesn’t make you lazy or idle. Your brain is always working and is continuing to improve itself even as you rest, so breaks are scientifically good for its function and your positive thinking.

6. Use Positive Self-Talk

When you can’t create tangible forms of positivity, it’s time to turn to the person with the most power in your life to create it from themselves. Who is that person? Well, it’s you, of course! Telling yourself positive things can help bump up your ratio just a little bit, helping you to better weather the negative situations you may find yourself in.

But what kind of self-talk works best? They’re not all made equal! Studies suggest that the most effective form of positive self-talk is one that refers to yourself in the third person. You’ll find that many successful individuals, especially those who overcame tough odds, use this method.

As it stands, when you use “I”, you’re more likely to say things like “I can’t do it, I have no idea how this works, I’m so stressed out!”. But when you use third-person language when talking about yourself, you put some separation between the negativity and yourself and you can view yourself as a friend you want to be kind to. Try it out and see!

Final Thoughts On Some Ways To Combat Stress Using The 3-To-1 Positivity Ratio

Many people get caught up in the idea that they can only be stress-free if they completely remove negativity from their lives. They might take negativity as a sign of failure or blame themselves for experiencing it. This isn’t the case and shouldn’t be your mindset, and if anything, it’ll just make you more stressed out.

The trick is to learn to balance out your negative experiences with positive ones. Even small instances of positivity can go a long way! So start putting that into practice today.

Nutritionists Explain 9 Foods That May Contribute To Anxiety

November 5, 2020 by Lakeisha Ethans

Do you eat foods that might contribute to anxiety?

Anxiety is a state of excessive nervousness, worry, and similar emotional distress. In moderation, there’s nothing inherently wrong with experiencing anxiety. But when it becomes chronic, you may develop an anxiety disorder that changes the way your brain handles stress and nerve-wracking situations, or even how it perceives potential threats.

Those who experience a lot of anxiety know that it can be debilitating. If you’re one of them, you’ve probably already heard all sorts of advice about what you should and shouldn’t be doing to manage anxiety. Many less-informed but well-meaning individuals may try to push specialized diets on you that are “proven” to “cure” anxiety.

While there is no such thing as a cure-all for anxiety, and no diet is guaranteed to help with that problem, what you eat can genuinely contribute to its severity. In fact, many aspects of mental health can be affected by diet. Eating a poor diet is almost certain to worsen symptoms that you experience – and that’s a scientific fact!

So, what sort of foods should you avoid? You’ll want to steer clear of foods that most experts agree are bad for your brain and stress levels. Simply put, nutritionists want you to avoid these 9 foods that contribute to anxiety – and there’s lots of science to back it up.

1. Sugars

Sugar causes elevation of blood glucose levels that occurs when you consume sugars. This elevation reduces proteins needed for neuron growth, leading to a drop in synapses. Essentially, this leads to changes in mood, decreases in positive thinking, and of course, increases in anxiety levels. Even just eating sugar at all begins this process!

You’ll want to be extra careful about added sugars and artificial sweeteners, too, especially the hidden ones, says registered dietitian, certified diabetes educator, and author Erin Palinski-Wade. Not realizing that you’re eating all these sugars can cause a wave of blood glucose spikes and crashes, one after the other, leading to an even worse mood overall.

Here are some examples of foods to avoid:

Baked beans
Barbecue sauce
Dried fruit
Flavored yogurt
Frozen meals
Granola bars
Ketchup
Pasta and pasta sauce
Salad dressing
Trail mix
White bread

But what happens if you want to satisfy your sweet tooth? Try option for these non-processed sweet substitutes:

Fruit
Stevia
Sweet potatoes
Yacon syrup

2. Caffeine

Did you know that 62% of all Americans consume coffee daily, with the average being more than 3 cups per person? That’s a lot of coffee – and, as it turns out, that much of it is not good for you! Palinski-Wade states that caffeine can:

Decrease the production of serotonin, a positive hormone
Increase feelings of nervousness and anxiety
Contribute to a drastic reduction in positive thinking, leaving you with a depressed mood

The good news is that caffeine isn’t inherently negative, especially in small amounts. But a lot of it at once can come with a lot of those side effects, further worsening anxiety symptoms. Research has actually found that just 300 mg of caffeine per day experience two times the stress as those who don’t drink coffee. That’s less than what’s in a “grande” coffee cup at Starbucks!

It’s important to remember that caffeine doesn’t just come from coffee, though. Medications and supplements like ginseng and St. John’s Wort have a high caffeine content that could lead to anxiety.

Looking for an alternative to your usual coffee? Try some matcha green tea! It provides some caffeine but in a clean and less invasive way. Plus it includes component called L-theanine, which boosts relaxation.

3. Canned Foods Contribute to Anxiety

For the most part, the food you aim to purchase shouldn’t come with big branded labels. Select whole foods over processed options most of the time. Certified nutritionist and author Trudy Scott states that processed foods you should always avoid processed products. Labels on foods with a laundry list of chemicals aren’t ones that you’ll want to put in your body.

A part of this is due to Bisphenol A, or BPA, which is used in a huge majority of plastic and canned containers. BPA is capable of sending your hormones out of whack, causing destabilization of mood and leading to potentially long-term anxiety and decreases in positive thinking.

4. Fermented and Aged Foods

A lot of fermented foods are touted as either healthy or relaxing. Consider, for example, the many probiotic benefits of foods like kimchi, tofu, and tempeh. Or, perhaps, think of the cured, cultured, and fermented plates of meats and cheeses that are so often looked upon as luxurious and decadent.

While fine in moderation, these foods are known to trigger anxiety because of the food proteins. This is because the process of aging, fermenting, or curing foods involves the use of bacteria to break down biogenic amines, a kind of protein, into histamine.

You’ve likely heard the term “histamine” used with “antihistamines,” which are medications that reduce histamine production and response. Let’s say that there’s a reason we have common medicines designed to fight histamines! Histamine is a kind of hormone, or neurotransmitter, that works by aggravating the following bodily systems:

Cardiovascular
Digestion
Hormonal
Nervous

For people who tend to be more susceptible to these neurotransmitters, consuming foods with histamine in them can lead to the triggering of problems like insomnia and anxiety, say studies, and nutritional and metabolic psychiatrist Dr. Georgia Ede. If this is an issue for you, try to pick fresh foods and whole foods instead and stick to only the fermented options’ truly healthiest.

5. Soy Sauce

Soy sauce is packed with gluten, and even those who aren’t sensitive to it can face trouble for their entire health from eating too much of it. This is because the human body is only partially capable of digesting gluten, and trying to force it can lead to allergic reactions and irritation.

In most cases, only those with celiac disease need to avoid the consumption of gluten. But according to psychiatrist and nutrition specialist Emily Deans, many people still experience negative reactions to its consumption. In fact, studies have found that you can experience 90% higher levels of depression when you consume gluten after a period of going gluten-free.

6. Alcohol Might Contibute to Anxiety

Often, those who experience anxiety in social situations will turn to alcohol to help calm their nerves. Little do they realize that this does not work! Palinski-Wade points out that alcohol can have negative effects on your sleep, hydration, and stress hormones. While it calms you down at the moment, there’ll be hell to pay later.

When you consume alcohol, it temporarily suppresses your nervous system, allowing you to feel more relaxed. Later on, the neurotransmitters in your brain will come back in full force when your system wakes back up. This is also the same reason that alcohol helps you fall asleep but is worse for your sleep quality, as studies state.

There’s nothing wrong with consuming alcohol in moderation unless you have an intolerance or sensitivity to it. If you’re concerned, you should speak with your doctor. If not, one or two servings are fine to have daily, not too close to bedtime.

Looking for substitutes? Sadly, there’s no adequate replacement for alcohol and its effects. But if it’s just flavor you’re after, sparkling drinks like mocktails can provide similar experiences.

7. Nightshades

Nightshades are kinds of plants producing a particular pesticide naturally. These chemicals kill worms and other insects. Unfortunately, te pesticides,glycoalkaloids, are toxic to certain cells in the human body.

Ede states that glycoalkaloids work by blocking out an enzyme known as acetylcholinesterase. These cholinergic enzymes occur in nerves and muscles and function by breaking down natural neurotransmitters. When blocked by glycoalkaloids, the nervous system becomes overstimulated, especially in those who are sensitive to it.

Many different negative results have been found to occur in humans who consume this enzyme, with anxiety and decreased positive thinking being among them. The enzymes can remain in the body for up to five days and are difficult to avoid. Here are some common foods with nightshade components:

Bell peppers
Cayenne
Chilies
Paprika
Potato starch
Red pepper flakes
Tomato paste

8. Non-Dairy Creamers

Common non-dairy creamers are commonly packed with trans fats – or hydrogenated oils. You’ve probably heard a lot already about how bad such components are for the body, as they raise bad cholesterol levels while lowering positive ones. This leads to mental health problems like anxiety and depression.

Even if you can’t go for the typical dairy options, you’ll benefit from using soy or almond milk over generic, conventional non-dairy options. Still, if you have the option and are willing to take it, full-fat milk and creams will always be infinitely better for you in this regard!

9. Fruit Juice Can Contribute to Anxiety

Fruit juice brims with sugar, which we already noted as terrible for anxiety. Most store-bought juices contain fructose, which is only processed in the liver and can easily be consumed in excess by accident. The body does not usually prefer to consume energy from fructose, but the liver will fill with it, potentially causing overconsumption if that’s the only incoming energy source.

Fructose is naturally occurring in fruits, but when fresh fruit is in the picture, the fiber contained within them helps counteract the fructose’s negative effects. For most, this completely nullifies the problem. Unfortunately, in fruit juice, that fiber is completely removed, replaced by even more fructose – and, this time, it’s the processed kind!

Fructose has been found in studies to change how the brain naturally reacts to stress, even down to a genetic level. It’s pretty frightening stuff, and it’s all the more reason to stick to fresh fruits only! If you really want fruit juice, opt for freshly made ones. Or, better yet, make them yourself at home.

Final Thoughts On Avoiding Some Foods That Contribute To Anxiety

You can worsen your anxiety by the kinds of food that you consume. In general, foods that are bad for physical health are bad for mental health, too. So steer clear of these nine foods that nutritionists say might contribute to anxiety. After all, you might make the disorder more manageable in everyday life.

Perfect Relationships Were Never Meant to Be Perfect (Without The Growth)

November 5, 2020 by Power of Positivity

Have people often told you that you were a hopeless romantic? Are you perpetually entranced by fairy tales and Hollywood’s version of “happily ever after?” Perhaps your search for perfect relationships has never come to fruition.

In reality, we live in an imperfect world that’s full of fallible people. The knight in shining armor doesn’t always come to rescue the damsel in distress. You won’t always find the singing cowboy hero riding off into the sunset with his fair lady at his side.

Since there’s no such thing as a perfect person, perfect relationships can’t exist. It’s a falsehood created by authors, artists, and romantics since the beginning. Real-life mothers don’t clean their homes and vacuum in heels and pearls, and Father doesn’t always know best. The stereotypes of perfection are old, tired, and outdated. So stop trying to live up to perfect relationships that do not exist!

Sometimes, unrealistic expectations of a relationship can be more harmful than good. It can often hinder you from finding your forever person. If you are stuck in the chronic myth of perfect relationships, here are some helpful hints to bring you back to reality.

Why Relationships Shouldn’t Be Perfect

In the best of relationships, there are bound to be conflicts of opinions. If not, somebody isn’t true to himself. You and your partner have different life experiences, thoughts, ideas, and dreams. It’s what makes you both unique as a person.

The problem comes when one partner has an unrealistic view of the relationship and tries to change the other to conform. In a healthy relationship, people realize that although they are a couple, they must still respect each other’s individuality. Going into a relationship to change someone will only lead to disaster.

So, you will always have issues in a relationship. Working together to solve them creates a closer bond and prevents your relationship from becoming stagnate. Here are some normal imperfections that are usually part of the perfect imperfect relationship.

1. Everyone Has Flaws

Are there things about your sweetheart that make you see red, or vice-versa? Chances are you both had these little idiosyncrasies when you met and fell in love. Maybe he is chronically late, or you are a neat freak.

If these were issues in the beginning, they are likely to be more challenging in the long run. You can both work on yourselves, but the issues probably won’t go away. Learning to cope with personal flaws is all part of growing in a relationship.

2. Disagreements are Normal

No matter how much you adore one another, you are bound to have some disagreements in the relationship. Individual preferences are bound to create conflict, even for the most committed couples. These will probably turn into arguments that may get a little heated.

However, disagreements are never an excuse to abuse each other verbally or physically. Just because you argued doesn’t mean your relationship is doomed. When you can discuss the issues calmly and come to a compromise, you grow as a couple.

3. Pick Your Battles

Although disagreements are inevitable in a relationship, not every issue has to be crucial. For your relationship to flourish in all its imperfections, you must choose your battles. Is it really worth a huge argument if you want a cat and he’s always wanted a dog?

Learn how to let go. That doesn’t mean that you must always give in and never voice your opinion. You know what’s important to you and what you can put aside as a compromise.

4. Keeping a Sense of Humor

Are you so uptight that you’ve forgotten how to laugh at yourself? Someone once said that people who can laugh at themselves will always be amused. Nobody is perfect, so you might as well realize that you’ll make mistakes, and some of them can be funny.

Can you and your partner laugh at each other? That’s not to say you should be cruel and condescending. When you can laugh at each other and do a little lighthearted teasing, you’ve created a stronger bond. You’ve both realized that mistakes happen, and it’s not the end of the world.

5. Coping With Stress

Another unavoidable fact of life is stress. The most solid relationships in the world are not free from it, and neither will yours be. Some pressure may be unavoidable, but how you handle it as a couple can make a big difference.

Chronic stress can lead to severe physical and mental health conditions down the road. It can also create a wedge between you and your partner. Find healthy ways to alleviate undue stress together and cope with everyday issues.

6. Overcoming Boredom

Throughout your relationship, it’s understandable that boredom can be a problem. There are no perfect relationships, and feelings can stagnate if everything stays the same. For a relationship to grow and flourish, learn to be spontaneous and think out of the box.

Surprise each other by saying or doing things that you usually wouldn’t do. Spend time together and have meaningful conversations about what’s important to you as a couple. Break out of your routine and find new ways of falling in love and appreciating each other.

7. Learn to Compromise

Relationships aren’t always 50-50, and you sometimes have to compromise. For example, perhaps you both cherish spending the holidays with your respective families. You each have beloved family traditions that have become part of who you are.

When the holidays come, are you both locking horns and arguing over whose family you will visit? Rather than make it a heated debate, learn how to compromise. In this example, maybe you can agree to divide the holidays between both families, so you both win.

The skies won’t always be sunny, and you may have to sacrifice for each other occasionally. When you accept this normal imperfection in your relationship, it can make you feel closer.

8. It’s Okay to Be Alone Sometimes

Those who believe in perfect relationships often think that a couple should be together every moment of the day. In fact, the opposite is usually true. If you and your partner are together too much, you can get on each other’s nerves and start bickering.

Although you are in a relationship and love one another, you haven’t lost your individuality. If so, you will only get bored and build up resentment over time. It’s healthy for a relationship to spend some time alone or to enjoy your interests.

Go ahead and join that exciting girls’ night out with your BBFs. Guys, get together with your buddies for a weekly poker tournament or a few brews at the pub. You’ll both find that perpetual togetherness does not create perfect relationships, and time apart can be beneficial.

9. Sleeping Solo Is Also Okay

Are you enthralled by the passion and never-ending lovemaking in soap operas and the movies? It seems like these people live in the bed together. Yes, most couples want to sleep in the same bed, but it won’t always end up like a steamy Hollywood love scene all the time.

Did you ever wonder how Lucy and Ricky, or Fred and Wilma had separate beds, yet they had kids? Just because you are a couple doesn’t mean you have to share a bed. It’s perfect for making love, but you may be a person who has sleep issues.

Does your partner snore like a grizzly bear or hog all the covers? Little issues like these can become big problems if you are uncomfortable and don’t get restful sleep. It doesn’t speak ill of a couple if you have your bed or even your own room, as long as your intimacy doesn’t suffer.

10. Eliminating Unreasonable Expectations

If you enter a relationship expecting to be Cinderella and Prince Charming, you’re in for a stunning reality check. You may be sabotaging your efforts in finding true love with unrealistic expectations. If you aren’t perfect, why would you expect to find a perfect mate?

Hollywood and fairytale books aren’t reliable examples for a fulfilling relationship. When you put aside the lights and cameras and make-believe royalty, you can enjoy the reality of a relationship. You don’t have to stop dreaming; you just put your dreams into the right perspective.

11. Be a Good Listener

When you are talking to each other, do you really hear what the other is saying? Life isn’t perfect, but good communication can help you both over the curveballs it often throws. Learn how to be an active listener by maintaining neutral body language and mirroring your partner’s emotions.

When you restate what your partner has said, it shows that you are listening, and it can clarify any misunderstandings. Even with your best efforts, you both can forget things and have a break in communication. These dire predicaments can be remedied with compassion, understanding, and better listening skills.

Final Thoughts on Accepting That Perfect Relationships Are Only an Illusion

Don’t allow the illusions of perfect relationships to ruin your chances of love. Remember that your Mr. or Ms. Right won’t be right all the time, and neither will you. When you both learn to accept each other’s perfect imperfections, your relationship will grow and flourish.

5 Signs You’re With A Supportive Partner (And 5 Signs You’re Not)

November 5, 2020 by Deborah Tayloe

Do you have a supportive partner or struggle to get even the smallest amount of support when you’ve had a bad day? Being in love is one of the greatest feelings in the world. It puts a fire down in your soul and a spring in your step, but the only thing worse than being single is being with someone that makes you miserable.

While many emotions are involved in a loving relationship, there are also a lot of choices. You must support your significant other daily and be there for them when the chips are down. They always say that there’s plenty of fish in the sea if your current relationship doesn’t work out, but how do you know if the one you’re with is your forever partner?

Relationships take work, and it’s not going to be perfect overnight. What makes one couple last 25 years together while another can’t make it two? If you were to poll the people who have been in relationships for many decades, they would tell you that the easy choice is to walk away. You must stay regardless of what’s going on and work through it.

They would also tell you that it’s about so much more than love. Love is a great feeling, but it doesn’t pay the bills, ensure stability, and support you when everything seems wrong. Remember the classic Tina Turner song, “What’s Love Got to Do with It?”

As Turner said in her famous song, love is a secondhand emotion. It’s just a tiny fraction of a relationship. More than anything, you need a supportive partner that stands beside you no matter what.

Five Signs You Have a Supportive Partner

So how do you know if you have one of those relationships that will stand the test of time? Here are five signs that you have a supportive partner and a chance at making it for the long haul.

1. A Supportive Partner Will Pay Attention to Details

Having someone who supports you makes your life better. Does your significant other look at you and notice if you’ve changed your hairstyle, got a new outfit, or are wearing a new fragrance? The devil is in the details.

If they give you enough attention that they can notice the slightest changes and compliment you on them, it’s a sign that you’ve picked a winner. The little things are often the very items that matter most. Sure, new cars, large parties, and exotic vacations are nice, but having someone tell you that you’re beautiful and cater to the little details means so much more.

At the end of the day, you want someone who deeply cares for you enough to notice the tiniest changes. Plus, it would help if you had someone so in tune with you that they can tell when something is off or different.

2. A Supportive Partner Is Always 100 Percent Honest

Does your partner run to you first when they’ve made mistakes in life, or do they hide them from you? When you have that connection that the movies are about, your partner will come running to you no matter what happens. Honesty is always a vital part of any union and your ability to communicate about things.

3. A Supportive Partner Is Your Safe Place

If you’re sick, scared, sad, mad, happy, or want to run away, your partner is your refuse and the safe place to run. Do you feel better when you’re in his or her arms? Some say that the world seems right when they get to their partner.

In a committed relationship, you should want to run to them rather than from them. There’s no need to keep secrets when you have found a safe haven in your current relationship.

4. A Supportive Partner Encourages Growth

It takes a lot of strength to encourage you to reach for the stars, even if your growth means it might sacrifice time with them. When you genuinely love and support someone, you want them to grow, flourish, and be the best they can be.

Life is better when you have someone behind you cheering you on and hoping you reach every goal you set.

5. A Supportive Partner Makes Time for You

There are 168 hours in every week. The average person in America works 38.7 hours a week, according to a study. Additionally, people usually get around 49 hours of sleep.

When you subtract your work and sleep from your availability, it gives you eighty hours to complete everything else. This time must support commutes, picking up and taking children to school and sporting events, grocery shopping, meal preparation, and house cleaning.

Yet, your supportive partner still finds time for you in the mix. Even if it’s just an hour of undivided attention in the evening, they make time for you. No chaotic work schedule or pressing matter at the office could ever be more important in their eyes than you.

Signs Your Partner Is Not the Most Supportive

Now that you’ve examined what it takes to have a supportive partner, what if your relationship didn’t make the mark? Here are some signs that you have a significant other that isn’t the most supportive of you or your endeavors.

1. They Quickly Find Fault in You

Does being in the same room always end up in an argument? Your relationship has got to the stage where everything is about finding fault with each other.

They grumble and complain about what you cook for dinner or the lack of a meal because you worked late. What you do doesn’t matter; you can no longer please your partner.

2. Your Communication Is Lackluster

You don’t call or text on breaks at work anymore. You don’t communicate hardly at all. You barely see each other; when you do, it’s while watching television or in passing.

You don’t even remember how you got to this point, but you know you don’t have good communication. If you would rather tell your parents or best friend about things going on in your life, then it’s time to reevaluate things.

3. There is No Quality Time Together

Sure, your schedules are chaotic, and you barely have enough time to finish things, but there’s no sense of urgency to spend time together. Your partner is content to be two ships that pass in the night.

It may be been years since you’ve been on an actual date or spent any quality time together. You ask yourself, how did things go downhill so quickly? You should never have to beg for love and attention from your partner.

4. There Is Verbal Abuse in Your Relationship

Arguments now take a negative turn where there is name-calling, and hurtful things said. Your partner criticizes you and calls you fat, ugly, stupid, or dumb. They never seem to pass up the opportunity to put you down.

A supportive partner would never dream of calling you a name, no matter how heated the argument becomes. Be careful; toxic relationships that have verbal abuse can often escalate to become physically violent. If your partner has such contempt for you that the insults and name-calling seem to roll off the tongue, you should know that you deserve better.

5. Physical Contact Has Diminished

Intimacy has all but dwindled between the two of you. You don’t hold hands while sitting on the couch watching a movie; you don’t even get close enough in the bed to embrace. The physical contact has all but vanished, and you have no clue why he/she doesn’t want to be with you.

You may suspect another person in his or her life. As a result, you may wonder how something so right has turned into something wrong. You are like two ships that pass at night, and you get more affection from your dog or cat.

When the physical contact has all but stopped, it’s a sign that your partner is not supportive and has checked out of the relationship.

Final Thoughts on Finding a Supportive Partner

It’s challenging to navigate even the best of relationships. You both come from two different worlds, and you’re trying to merge your lives into one. However, a supportive partner will do anything to improve your life, not worse.

You have found a treasure if you find someone who notices a new outfit, encourages you to reach for the stars, and always makes time for you. Sadly, some people don’t have such a relationship with their partner. They are starved for affection or even a compliment.

Toxic relationships can destroy you emotionally. You need and deserve to be with someone with you 100 percent. While life is hectic, and there are many things that you must accomplish in a day, you still know that every break or time off from work you get will be spent with your significant other.

Love comes easily, but support takes real work. Do you and your partner have what it takes to be one of the few that make it to forever?

Green Light Therapy Reduces Migraine Pain, According to Science

November 5, 2020 by Power of Positivity

When you suffer from migraines, you might be willing to try anything you can to stop the pain. Medication could be hit or miss for migraines and quite often the only thing you can do is wait for them to go away. If you have chronic migraines, this can be a miserable event to deal with constantly.

Luckily, researchers have come across a new therapy for migraines that shows promising results. Don’t let the name fool you – green light therapy isn’t just a fad. Research has shown that it can reduce the frequency and intensity of your headaches. Keep reading to find out how this new therapy might put an end to your suffering.

Details of the Green Light Study

The study was first published in September of 2020 in the Cephalalgia Journal of the International Headache Society. The study’s researchers and authors are all affiliated with the College of Medicine at the University of Arizona, Tucson. They are:

Dr. Laurent F. Martin, Department of Pharmacology
Dr. Amol M. Patwardhan, Department of Anesthesiology
Dr. Sejal V. Jain, Associate Professor, Neurology Joint Appointment Pediatrics
Dr. Rajesh Khanna, Professor, Department of Pharmacology
Dr. Vasudha Goel, Clinical Assistant Professor, Department of Anesthesiology
Dr. Felesia N Jones-MacFarland, Department of Neurology
Dr. Mohab M Ibrahim, Director of the Chronic Pain Management Clinic; Associate Professor, Department of Anesthesiology

According to Mohab Ibrahim, MD, PhD, lead author of the study, this is the first clinical study to evaluate using green light therapy as a treatment for migraines. While there have been speculations into the effects of the therapy, this study is the first that provides conclusive evidence. It provides the basis for an exciting new treatment alternative to medications that could be ineffective or cause undesirable side effects.

The details of the green light study

The study included 29 patients. Seven of them suffered from episodic migraines while the rest suffered from chronic migraines. The difference between the two types is in the number of migraines that the patient has. Episodic migraines are classified as people who have less than 15 migraines per month, while chronic is classified as 15 or more migraines per month.

The 14-week study was split into three parts. The first 10-week long part involved the patients being subject to white light emitting diodes for one to two hours daily. The second part was a two week break from any light treatment. The third part was also 10 weeks long and involved patients being subjected to green light emitting diodes for one to two hours daily.

During the study, patients continued previously used treatments for migraines so that there were no other changes in their usual regimens. The study evaluated a primary and secondary result. The primary was the number of headaches during the treatment periods. The secondary was the intensity and frequency of headaches reported by the participants during the two week break.

The results showed that the white light treatment didn’t have any significant effect on the patients. In order to generate any specific data, reductions in headaches for episodic migraine patients and chronic migraine patients had to be combined. Overall, there was an average of a 9.3 percent reduction across all categories. For the secondary result, there also was no significant changes,

The green light treatment was exponentially more effective. In patients with episodic migraines, the number of headaches was reduced an average of 69.6 percent while patients with chronic migraines saw an average reduction of about 42.2 percent. Patients reported a better quality of life overall when evaluating the secondary result although this could not be quantified in a particular number.

What the Results Mean for Patients and the Medical Community

For decades, the scientific community had no real treatment options for people suffering from migraines except oral medications and home remedies. If oral medications didn’t help, getting Botox injections was the next step.

Botox supposedly blocks neurotransmitters from sending pain signals from your brain. However, this isn’t the desired treatment since you could end up with other problems from not feeling any pain at all. Plus, not many people are comfortable with the idea of getting a needle to their face (although it’s probably more comforting than the migraine).

Being able to treat migraines with green light therapy opens a plethora of treatment paths. There are no side effects to the treatment like there are with medications. You don’t have to worry about chemicals being injected into your body through Botox. Plus, the treatment can be done at home. In fact, at the end of the study, patients were offered the opportunity to keep their green light devices and 28 out of 29 people choose to keep them.

The most obvious benefit is that green lights are inexpensive. Almost everyone can afford to put an LED bulb in their budget, and you won’t need a prescription for it.

Types of Migraine Headaches

If you’re reading this, you probably already know what migraines are. Hopefully, you don’t suffer from them. However, there are several different types of migraines that you may not have known about. This section will cover them.

You already know that there are episodic migraines and chronic migraines and that these are classified by the number of migraines you have per month. According to the American Migraine Foundation, there are a few other types of migraine headaches. These are:

With Aura
Without Aura
No Head Pain Migraines
Hemiplegic
Retinal

Aura

When dealing with migraines, aura refers to sensory sensations that can accompany migraines. This can be in the form of visual or physical disturbances or speech problems. Sometimes aura happens a few minutes before migraines begin, so people think of the aura as a warning sign of an impending migraine.

Aura usually doesn’t last as long as the migraine. Typically, aura lasts less than an hour. The disturbances aren’t permanent, although they can be debilitating for the duration of the aura. Only around 30 percent of people who suffer from migraines experience aura.

Migraines with No Head Pain

It’s possible to have an aura without the head pain. This may sound like a minor discomfort, but it’s still very unpleasant. This type of migraine can also be called a silent migraine or an acephalgic migraine.

With this type of migraine, you would experience all the symptoms of aura. Unfortunately, they would still be as debilitating as an aura with head pain. Many people who have no head pain migraines will experience other types of migraines also.

Hemiplegic Migraines

This type of migraine mimics a stroke. You may have weakness on one side of your body and a “pins and needles” feeling on that side. It may also be accompanied by visual aura disturbances. This type of migraine may or may not cause head pain.

Retinal Migraine

As you can tell from the name, this involves the eyes. This type of migraine can cause a loss of vision in one eye. The loss of vision isn’t permanent but can last from a minute to several months. Not a lot is known about retinal migraines, but doctors believe it can be a symptom of some other serious underlying cause.

Migraine Statistics

Many more women have migraines than men. According to the Association of American Medical Colleges, one in five women suffer from migraines instead of one in 16 men. The reason for this is that hormone fluctuation is a major trigger for migraines.

During childhood, boys have more migraines than girls. However, when girls’ menstrual periods start, the risk of getting a migraine becomes many times higher than that of boys. Unfortunately, migraines can start during childhood. Statistics show that one in 11 kids suffer from migraines.

Migraine Treatments

Traditional migraine treatments were mentioned above. They include medications and Botox injections. Medication is the most used treatment for migraines. However, it’s not always effective. Common medications used for migraines include:

Pain relievers
Triptans
Dihydroergotamines
Lasmiditan (Reyvow)
Ubrogepant (Ubrelvy)
Opioids

The biggest problem with medication is that the side effects can be just as serious, or worse than migraines. They can make people feel ill and some of them are addictive. Plus, many of them can’t be taken long-term so they aren’t an effective treatment for managing chronic migraines. This is why the green light therapy study is so exciting – it doesn’t have any of these problems.

Final Thoughts on the Green Light Study and Migraines

Migraines are a big problem all around the world, so those who deal with them will welcome any new treatment that can prove effective. The results of the green light study are phenomenal and can provide relief to people without breaking their wallets. On top of that, they don’t need to see a doctor or to fill a prescription.

This was the first study of its kind. More studies will be needed to verify the results, but there were no side effects in any of the participants. That means if you suffer from migraines, you may want to find a green LED bulb and try the treatment at home. You don’t have anything to lose except for some head pain. Besides, you’ll gain a better quality of life in the process.

15 Quotes to Help You Overcome Insecurity

November 5, 2020 by Sarah Barkley

Overcoming insecurity can be difficult, but it is not impossible. When you can overcome it, you will open up so many new opportunities for yourself. All of the dreams you ever had for yourself can come true.

If you don’t overcome the insecurity, it will hold you back in life, instead. You have to remember that you are great and you can do anything you set your mind to. If you can change your thought process and engage in positive self-talk, you will quickly see a difference.

Being insecure often stems from comparing yourself to others. This is one thing you have to learn not to do if you want to overcome your feelings.

There are many other things you can do to overcome the insecurities you are experiencing. These quotes will help you overcome because you’ll get tips and advice for getting to that point. Plus, realizing that everyone experiences these feelings will help, too.

Quotes to Help You Overcome Insecurity

1. “Confidence is not, ‘They’ll like me.’ Confidence is, ‘I’ll be fine if they don’t.'” – Christina Grimmie

To be confident, you shouldn’t think in terms of whether someone will like you or not. Instead, remind yourself that you’ll be fine if someone doesn’t like you. As long as you like yourself and are confident with who you are, you’ll overcome any insecurities.

2. “Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

Don’t be afraid to be yourself and to voice your opinion. The people who belong in your life won’t mind, and those who have an issue don’t belong. Once you can weed these people out, you’ll be able to overcome any insecurity.

3. “If you are insecure, guess what? The rest of the world is, too. Do not overestimate the competition and underestimate yourself. You are better than you think.” – Timothy Ferriss

Not one person can truthfully say that they have never felt insecure. Everyone has insecurities. They may not show them as much as you do.

Don’t underestimate yourself because everyone else seems confident, because they are likely just as insecure. Instead, tell yourself that you are just as capable as everyone else. If you can do this, you can overcome and reach your goals.

4. “Once you embrace your value, talents, and strengths, it neutralizes when others think less of you.” – Rob Liano

Make a list of all your strengths and talents. Re-read this list anytime you feel insecure. It will help you remember all the great things about yourself, which can minimize the effect others’ words have.

5. “To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” – Ralph Waldo Emerson

When you can stay true to yourself despite any attempts to change you, you’ve accomplished something great. Don’t change who you are just because someone else wants you to. When you do this, it’ll cause intense insecurities, whereas staying true to yourself will allow you to feel secure.

6. “When you stop living your life based on what others think of, your real life begins. At that moment, you will finally see the door of self-acceptance opened.” – Shannon Alder

You can’t accept yourself if you are always worried about the opinion of others. Stop thinking about their opinion and focus only on what you think is right and what you enjoy. Then, you will be able to accept who you are and stop feeling insecure.

7. “Become your own soulmate. Then you’ll always have someone watching your back, and you’ll always have someone who loves you.” – Rebecca O’Donnell

If you love yourself and view yourself as your soulmate, you will never have to worry about pleasing anyone else. You will love yourself enough that it won’t matter what anyone else thinks or does. This will allow you always to feel confident, secure, and loved.

8. “The inner speech, your thoughts, can cause you to be rich or poor, loved or unloved, happy or unhappy, attractive or unattractive, powerful or weak.” – Ralph Charell

Overcoming insecurity begins with your self-thoughts. If you have negative self-thoughts and self-talk, you will feel poor, unloved, unhappy, unattractive, and weak. On the other hand, positive self-talk will help you feel rich in spirit, loved, happy, attractive, and powerful.

9. “You have been criticizing yourself for years, and it hasn’t worked. Try approving of yourself and see what happens.” – Louise L. Hay

If self-criticism hasn’t helped you so far, it won’t start helping anytime soon. Instead, try to change your thought process and focus on positivity. This change could be all you need to overcome these negative feelings that are holding you back.

10. “Don’t let fear or insecurity stop you from trying new things. Believe in yourself. Do what you love. And most importantly, be kind to others, even if you don’t like them.” – Stacy London

If you let fear and insecurity hold you back, you won’t achieve all the possible things. You have to believe in yourself and believe in your capabilities to get where you want to be. Focus on what you love and be kind to others, as London explains, and you’ll get farther.

11. “Stay afraid, but do it anyway. What’s important is the action. You don’t have to wait to be confident. Just do it, and eventually, the confidence will follow.” – Carrie Fisher

Even if you are afraid, keep trying and keep moving forward in life. Staying active is key, even in the face of fear and insecure feelings. Start behaving as if you are confident, and eventually, you will become confident.

12. “Insecurity is being scared of your authentic self. It is the belief that your true, authentic self is not as magnificent as it actually is. Let go of that insecurity and do something totally gutsy and feel the relief in that.” – Amy Leigh Mercree

Don’t be afraid of who you truly are, and don’t downplay your magnificence. Do something you’ve never done before so that you can see how amazing you are. The feelings this act will give you will be a relief and will help you overcome the insecurities.

13. “Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” – Mahatma Gandhi

What you tell yourself you are, you will become. If you keep telling yourself that you can’t do something, you won’t be able to do it. When you believe in yourself, however, you can do anything you set your mind to.

You may not start with the ability to get something done, but you will develop the skills and mindset needed. With a can-do mindset, you will be able to learn anything and achieve whatever you want.

14. “I used to tell myself I had to be perfect, and then things would fall into place, but only now do I realize that is far from the case. I am imperfectly perfect. I’m accepting all my flaws. I’m no longer letting my insecurities put my life on pause.” – Monica Carolan

Being perfect will never make everything be as you want it. This is because, no matter what, you can never be completely perfect. Striving to be perfect will only lead to further insecure feelings and unhappiness.

When you can accept this and accept your flaws, you’ll be able to accomplish more. You will no longer feel held back by imperfection. Once this realization comes, you’ll notice a huge change in your life.

15. “The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.” – Steven Furtick

You can’t compare yourself to anyone else because other people choose what they show, as Furtick explains. They won’t put their imperfections out here for everyone to see. So, when you compare yourself to what others are showing, it is a misguided comparison.

Stop comparing yourself to others, and then you can overcome these insecure feelings. Remember that comparing yourself to others is unfair since they are choosing what to share. Embrace your life as it is and avoid comparison.

Final Thoughts on Quotes to Help You Overcome Insecurity

Overcoming insecurity is a process that takes work and willpower. However, it is completely possible, and once you do it, you can do anything you set your mind to.

Overcoming your insecurities is the key to achieving all of your goals in life. You will be able to do anything and learn anything, and you’ll feel happy as you go through it. Remember these quotes the next time you are struggling to remember what to focus your thoughts on.

Research Explains the Science Behind Skipping Breakfast to Lose Weight

November 5, 2020 by Sarah Barkley

For many years, the belief has been that skipping breakfast is detrimental to your health and weight loss. It turns out, however, that the opposite can be true. Not eating breakfast can help you lose weight if you do it correctly.

People who skip breakfast consume around 260 fewer calories every day. This can result in losing a couple of pounds each month, making a dramatic difference. You’ll surely reach your weight loss goals if you pair it with other healthy options.

Other theories about skipping breakfast included that skipping it may deplete energy levels and productivity. These theories have been disproven, as well, as research now shows there is no correlation between breakfast and energy levels.

After being told for most (or all) of your life that skipping breakfast can cause weight gain, this new information may be hard to believe. Luckily, studies offer valuable information regarding how not eating breakfast can help you lose weight.

The Science Behind Skipping Breakfast to Lose Weight

Not eating breakfast has many health benefits, and weight loss is big. One reason for this is intermittent fasting, which is when you go without food for 16-18 hours. By skipping breakfast, you will save calories for later in the day and consume fewer calories overall.

Plus, there are additional benefits to intermittent fasting that aid in weight loss. These benefits include an increase in human growth hormone or HGH. This hormone helps with weight loss because it helps with losing fat and gaining muscle.

Another benefit is that skipping breakfast also leads to more stable insulin levels. It improves insulin resistance, allowing your body to burn fat without exercising. During intermittent fasting, the neurotransmitter and stress hormone norepinephrine causes cells to break down more fat.

Not eating breakfast also helps with hunger suppression and appetite control. Additionally, many breakfast foods contain high amounts of sugar, even if they are marketed as healthy. For this reason, you will experience fewer cravings throughout the day and significantly fewer sugary ones.

It was once believed that skipping breakfast would slow your metabolism, but this is not the case. Instead, there is no difference in the metabolism of someone who eats breakfast and someone who does not. With this being the case, it can no longer be said that not eating breakfast could cause weight gain.

This was all discovered through a series of thirteen randomized studies of people from different countries. In all instances, it was found that those who eat breakfast consume more calories each day than those who skip it.

All countries included in this study were high-income so the comparisons would be fair. Furthermore, all participants’ breakfast content had to follow guidelines, including the timeframe in which it was eaten in.

After seven weeks, the results of the study were clear. Whether the participant was overweight or of normal weight, those who ate breakfast gained more than one pound. Likewise, the non-breakfast group lost weight during the trial as they consumed fewer calories overall.

However, This does not mean everyone should skip breakfast to lose weight. You should not skip breakfast if you do not think you can get all of your essential nutrients in your later snacks and meals.

The Nutrition You Might Miss if Skipping Breakfast

The National Institutes of Health published a study that shows people who skip breakfast tend to miss out on valuable nutrients and vitamins. These nutrients and vitamins include:

vitamin D
calcium
iron
magnesium
Vitamin A
Phosphorous
Zinc

When these nutrients are deficient, you could experience insomnia, depression and be more susceptible to infection. So, if you choose to skip breakfast, be aware that you have to consume more nutrients later in the day.

Read these four tips for a more productive morning.

So, Should You Skip Breakfast?

This answer depends solely on your lifestyle and health habits. As stated before, you should not skip breakfast if you do not think you can make up the nutrients in your later meals. On the other hand, if you are confident you will make up the difference, it may be an option.

Pay attention to the snacks you choose later, too, after you have skipped breakfast. If the snacks you are choosing are healthy, that is perfect. It is a good indicator that skipping breakfast is the right option for you.

However, if you choose anything lacking protein or other nutrients, your snack may indicate that you should eat breakfast. This signifies that you won’t make up the nutrients and’ll likely crave sugar often throughout the day.

If you are diabetic, hypoglycemic, or pregnant, you should eat breakfast daily. It is vital for your glucose levels and should not be skipped.

A good rule to follow is if you are hungry in the morning, you should eat breakfast. If you are not hungry, you can skip it.

Other Things to Consider

When you skip breakfast to lose weight, you have to remember that the rest of the day counts, too. You have to consider portion control at meals and choose nutrient-rich snacks. If you skip breakfast but then indulge in unhealthy junk food for the rest of the day, it will not work.

Plus, you must ensure your lunches and dinners are relatively healthy. This is so you can make sure you make up for the nutrients lost in the morning. However, you can increase your portion sizes, so that helps make up for much of it.

Five More Surprising Benefits of Skipping Breakfast

Surprisingly, weight loss is not the only benefit of not eating breakfast. There are many other benefits, as well. These benefits include:

anti-aging hormone increases
boost in mental alertness and ability to focus
more energy
you will be able to eat larger lunches or dinners
treats will be easier to allow into your diet

Anti-Aging Properties

Aside from anti-aging hormones increasing when you skip breakfast, there are other anti-aging properties. This includes a process of cellular cleansing, which helps eliminate dead or damaged cells and the products they leave behind. Those damaged cells cause aging and diseases related to aging to set in more quickly.

Boost in Mental Alertness and Ability to Focus

Believe it or not, it takes quite a bit of attention from your body to digest food. By forgoing breakfast, you are allowing your mind to focus on mental and creative processes.

An Increase in Energy Levels

There are a couple of reasons that skipping breakfast leads to an increase in energy levels. The first reason is that many breakfast foods contain high amounts of sugar and carbs.

Even foods that are portrayed as healthy breakfast options are often not entirely healthy. Eating these foods may increase energy initially, but an energy crash will happen shortly after. This will leave you feeling even more tired than if you had skipped breakfast.

The other reason that not eating breakfast increases energy levels is because it burns stored body fat. It works much better when body fat is used instead of sugar for an energy increase. It helps keep your energy level stable all day without the usual crash that follows a sugary breakfast.

Ability to Eat a Larger Lunch or Dinner

While you still won’t want to overeat, you can eat a bigger meal later. You will be able to increase your portion size to make up for any lost nutrients. Plus, if your favorite dinner is on the menu, you won’t have to feel bad for going back for seconds.

Room for Treats

Like with eating a larger meal later in the day, not eating breakfast allows room for treats. You won’t want to indulge all the time, but it is wonderful occasionally. If you skip breakfast, a treat is less likely to put you over your calorie goal.

If You Can Not Skip Breakfast

Some people cannot skip breakfast. Whatever the reason for this, this method of weight loss is not for everyone. If that is the case, there are other options.

Breakfast should be about healthy foods and giving your body a healthy start. This means you should not choose foods with high amounts of sugar. Pancakes smothered with syrup are out.

You should also try to avoid high amounts of carbs. Instead, choose healthy options such as eggs, avocado, whole grain toast, nuts, and fruits. If you do this, you will still experience the weight loss benefits of skipping breakfast.

Final Thoughts on Understanding the Science Behind Skipping Breakfast to Lose Weight

So, contrary to long-term belief, skipping breakfast can help you lose weight. As long as you get all of your essential vitamins and nutrients, you will experience the benefits. The choice is entirely up to you, and it does not matter if you switch it up, either.

If you like breakfast, go for it. Just make sure to choose healthy options so that you can still lose weight if you want to. Healthy options will also help you later in the day.

However, if you want to try skipping breakfast, you can experience weight loss and many other benefits. The choice is up to you. Now that it is known, breakfast is optional when it comes to your health.

Sociology Explains Why Ghosting Happens So Much

November 5, 2020 by Power of Positivity

Have you ever met some that were like none other, and you thought he could be the one? At first, you were together all the time and were in constant communication, and then he vanished – ghosting you. He stopped texting, calling, or answering any of your messages.

All sorts of things may have been spinning in your mind, worrying that he was in a car accident or maybe he was sick. A few days later, you discover a social media post with a picture of him partying with another lady. Unfortunately, you’ve been ghosted.

What is Ghosting?

This modern relationship has nothing to do with disembodied spirits, but it’s an unusual disappearing act. When people ghost one another, it means that they’ve decided to end the relationship and any communication without warning. Not only do they stop communicating, but they don’t answer any of the snubbed partner’s communication.

It’s as if the person has vanished into thin air. While the term is novel, disappearing abruptly from relationships is nothing new. Parents have abandoned children, and spouses have walked out on their partners since the beginning. Unhappy employees often ghost their employers by merely never returning to the job.

Sometimes, people will outgrow a friendship and will fade away from others’ lives. It doesn’t necessarily mean there were feelings involved. Some people would rather ghost another person as an easy detachment.

The Aftermath of a Vanishing Act

If someone has ever ghosted you, you know how confused, angry, and hurt it made you feel. Why would someone spend so much time with you and make you feel special only to go AWOL without a word?

Understandably, you would think something was wrong with you, or you offended him. When a person suddenly vanishes from your life, you feel dismissed and abandoned. It’s as if you’ve been discarded like yesterday’s newspaper.

Since you’ve no idea what went wrong in the relationship, you have no closure, and it can’t be an emotional learning curve. Instead, you are left with a plethora of painful emotions like low self-esteem and self-blame. It can lead to detrimental mental issues like anxiety and depression. A ghosting experience can also contribute to relationship issues in the future.

As the phantom partner moves on with his life, he leaves the ghosted partner with nothing but questions, doubts, and hurt. It can erode the other person’s trust and can cause mental and emotional issues for a lifetime. Why would a person do this to someone else?

Why Do People Ghost?

Few people would disagree that ghosting others is emotionally cruel and perhaps cowardly. You might argue that if somebody acted like he cared for you then disappeared without a word, he didn’t care for you in the first place. That could be true, or perhaps he became overwhelmed with the relationship’s reality and couldn’t face you.

People who fade from your heart may do so for different reasons. Even though ghosting is a thoughtless action, sometimes good people do bad things. Here are some common reasons someone may evaporate into a painful memory.

1. Avoiding Confrontation

As the classic song says, breaking up is hard to do. Nobody wants to look someone in the eye and confess that the relationship isn’t working anymore. The possible emotional warfare may be too much for him to handle. By avoiding confrontation, the ghost is thinking more of his feelings than of yours.

2. Past Relationship Issues

It’s not uncommon for a person who’s been ghosted to become a ghost in future relationships. The painful experience can cause trust issues, so he disappears before the other person can. It can also be a lack of self-esteem and patience.

3. Serial Ghosting

Let’s face it; some people are just players, so they have more ghosting experience than Casper. These spooks usually haunt the single bars and chat rooms for a hookup. They connect with someone and may take the relationship beyond a one-night affair.

They know how to wine, dine, and say sweet nothings in a partner’s ear. “Nobody’s ever made me feel this way,” or “I can’t live one moment without you.” Do these cheesy lines sound familiar? They are typical clichés that players use to get your interest.

It won’t take long for the infatuated love interest to discover that the player can live without her. Since players can’t be faithful to anyone for long, he vanishes without a clue. Soon, this serial ghoster is floating temporarily into another unsuspecting life.

4. Emotional Immaturity

Even when two people are in love, a healthy relationship requires time and effort. For some, this emotional obligation is too much. They may be afraid of committing for a lifetime, with all the ups and downs it entails. Rather than to risk it all for love, they get cold feet and disappear without warning.

Surviving a Ghosted Relationship

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Just about everyone you talk to has experienced a ghosting relationship at one point in their lives. Not only does this experience erode your self-esteem, but it isn’t very comfortable to explain it to family and friends. Short-lived relationships that are ghosted sting but aren’t nearly as devastating as one that has lasted for a while.

If a lover or a long-time friend has ghosted you, it’s a bitter pill to swallow. The stealthy disappearance may have been a simple detachment for him, but you’re left with the aftermath of emotion. You don’t know if you want to cry or break a few dinner plates in a rage.

How do you pick up the pieces and return to life as it was? A ghosted relationship is a loss that will take you down the path of grieving. Here are some gentle tips for coping after you’ve dated a ghost.

1. Put the Blame Where It Belongs

It’s human nature to blame yourself when someone vanishes from your life. You long for an explanation and wonder what you did to cause it. Instead of beating yourself up over someone who couldn’t have the courage and decency to confront you, realize that you aren’t to blame.

To avoid emotional warfare and confrontation, he took the easy way out and walked away without a word. So, it’s his problem and not yours. As you go through the stages of grief, you’ll soon realize that he is the one missing out, not you.

2. Phone a Friend

When your heart is broken, it’s a blessing to have a close friend or loved one at your side. Some have termed it the “gift of presence.” They aren’t offering advice or trying to cheer you up. Instead, these particular people are there to listen and hold your hand.

3. Take a Break

After you’ve been ghosted, the last thing you need is to follow his social media pages that are suddenly devoid of your pictures. Watching him spooking up to somebody else isn’t going to help your emotional well-being. Instead, give yourself a little break from social media and dating sites to give yourself time to heal.

Instead, occupy your time with family and friends who are there and love you. Maybe you could take up a new hobby or go somewhere you’ve always wanted to visit. It’s much better than ruminating on the phantom lover who disrespected you.

4. Practice Journaling

Maybe there are things in your heart that you don’t want to share with others. Consider writing your thoughts in a journal. It may help write your ghost a letter and explain all the hurt and humiliation he has caused, then burn it.

5. Try Meditation

Meditation is an ideal way of relaxing your mind and practicing self-compassion. Find a comfortable place where you won’t be disturbed and sit or lie with your eyes closed. Be patient with yourself, acknowledge any thoughts and emotions, and kindly let them go.

Even if you can meditate for a few minutes each day, it can help you focus on healing and coping. While meditating, practice mindful breathing and positive affirmation. Learn to be your best friend when you need it the most.

6. Seek Professional Help

It isn’t a sign of shame or weakness to ask for professional help when needed. After you’ve been ghosted, you may have many unanswered questions and emotional upheaval. A qualified mental health provider can be a compassionate ear and offer coping skills and other helpful tools for your mental well-being.

If you allow these unresolved issues and feelings to fester, it can affect you physically, mentally, and spiritually in the long run. Counseling may help you understand yourself better and put the blame where it belongs: on the ghost.

Final Thoughts: You Can Learn a Lesson from a Ghosting Incident

It’s a fact of life that people will frequently come and go in your lifetime. Fortunately, the ones that love you and matter will stay. Those who vanish like a ghost in the mist can remain in the past as you look forward to a brighter future without their ongoing emotional neglect.

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