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10 Behaviors That Reveal Someone Might Betray You

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The toxicity of betrayal is something that can take months or even years to get over. If only there were a way to protect you from these devastating blows. Before you can be betrayed, you must have a relationship with someone that you trust. It’s possible to be deceived by several people, which includes:

  • Parents
  • Children
  • Siblings
  • Coworkers
  • Employers
  • Employees
  • Best Friends
  • Boyfriend/Girlfriend
  • Extended Family Members
  • Pastors and Church Officials

Thankfully, some pretty apparent signs show you that the relationship is going sour. So you can pull away rather than staying and getting hurt worse.

Signs That Someone Might Betray You

Whether it’s a friend or lover, mental health professionals suggest that you need to remove this toxic person from your life for good. Here are ten signs that you’re about to be betrayed.

betray1. They Act Suspicious

The first sign that something is off is a person’s behavior. If it’s a partner that you share a home with, then they may pull away from you. They won’t come home for dinner, and they start to carry on a life outside of the one with you.

If it’s an employee or coworker, they may ignore you at work or in the breakroom. They may go out to eat with someone else when they usually went out with you. This person may refuse to speak to you when you pass in the hallway.

The little things that you always did to keep your friendship alive now are just a faded memory. If you ask them if anything is wrong, they will always say things are okay. However, remember that actions always speak louder than words.

2. Their Niceness Drips Like Honey

Have you ever seen someone act too nice? Even if this person is already rather friendly, someone that is overly nice is fake. If they’re trying to scam you or take advantage of your kindness, then they may be so sweet that their words are dripping like honey.

A manipulative person tries to get on the right side of the person they want to betray. If they start feeding you a line of compliments and trying to get too friendly, then you should take that as a sign that they’re up to something.

3. They Act Out of Character

You’ve become accustomed to how this person acts, but they certainly are not acting like themselves. You might notice subtle signs that something is amiss, but they aren’t enough to really send up any red flags yet.

They may become grouchy and yell a lot, or they may seem a million miles away. Watch for any personality changes as these can be forth-telling.

4. They Block You from Their Social Media

You notice that you do not see their posts on social media. You go to their page only to find out that they’ve unfriended you. There were no words exchanged and nothing that would indicate an issue, yet they blocked you from their social media accounts.

They want to hide something from you, but you have no idea what you could have done to deserve to be betrayed. You have no clue how long you’ve been blocked from their media walls, but it stings.

5. They Change Passwords on Their Accounts

If you share a home with this person as a lover or friend, you may notice that passwords are suddenly changed. The Netflix or Hulu accounts, not to mention the WIFI passwords, are suddenly not the same. They are trying to shut you out of their life, and the easiest way to do that is to start maintaining some secrecy.

6. Guarding Their Phone and Secretly Texting

When a lover is about to betray you, the easiest way to do this is to guard their phone with their life. If they always left it casually on the coffee tables or counters, now they will take it everywhere they go.

They probably have changed or added a protective password to the phone to keep you from seeing their texts. Additionally, they may text in secret or go into the other room to take phone calls. Even a friend may seem to conduct private business on the phone in the other room when you’re around.

When people start hiding things on their phone, you can almost guess it’s something to do with you or something you cannot know about.

7. Finding Out Their Backstabbing You with Other Friends

One of the most defining ways to know that you’re being betrayed is when another person tells you. No one wants to know that their friend or lover is saying bad things about them.

When stuff comes back through the grapevine, you can count on at least some of it is true. Remember, people tend to add their own spin and twist to the tale, but the premise is still the same; this person is talking about you to others.

8. They Lie to You

A once truthful person that you could count on with your life is now feeding you a line of bull. You’ve caught them in several lies by now, and each one is trying to cover another story. What is going on with this person that you once trusted?

Psychologists state that these fibs can be blatantly untrue, or they might be lies of omission.

If a spouse is lying about their whereabouts, money spent, and other essential details, they may be about to cheat or have already. When lovers have an affair, they aren’t always sure they want to break things off with you. They want to give the affair time to see if things work out, especially if there are children involved in the mix.

Since the foundation of any relationship is based on truth, and honestly, it’s safe to say that you will know all about the betrayal soon. It’s a toxic person that feeds their friend, coworker, or lover nothing but lies.

pop meme9. They Exclude You from Their Plans

There’s nothing worse than feeling excluded or like you don’t belong. Remember when they were picking teams in gym class for dodge ball, and you were one of the last ones on the line? Nothing is worse than that feeling of being singled out, except when you’re older and find yourself in the same predicament.

It sends a loud and clear message when someone starts excluding you from drinks after work, Sunday night poker games, and general conversations around the water cooler. They may become silent as you pass by, or they may try to keep things from you. There are always ways to find out that you’ve been excluded, even if it’s just from social media posts.

10. They Begin to Demean, Bully or Belittle You

This person usually always has nice things to say to you, now they have become quite verbally abusive. The passive-aggressive person will try to pick a fight with you to give them a reason to leave or end the relationship.

They may harbor some guilt about the disservice they are doing to you, so the only way they know how to get out of this mess is by turning the blame around.

If they are successful, then their true misdeeds won’t be brought to light. These behaviors are also indicative of narcissistic personality disorder. Abuse is abuse, whether verbal, physical, or emotional, and you don’t have to take it!

Getting Over Being Betrayed by Someone You Trusted

The first thing that you may feel like doing after you’ve been betrayed is to retaliate. However, it’s not a good idea to stoop to their level. Remember that hurting people hurts people. Something is not right on the inside that they would do such a thing to hurt you.

• Time of Reflection

Second, you need a period of introspection. Stop asking yourself why this would happen to you and realize that the problem had more to do with them than you. If your relative stole money and started using drugs again, while it hurt you, it’s not about you.

They are feeding an addiction, and it’s stronger than anything they’ve had to deal with in their life. It makes them forget family, friends, and all sense of obligation to feed the demons they carry.

• Confront the Person

Third, you must use some guts and determination and find a way to mend fences. This step is more about your healing than theirs. Confront the person and tell them that you forgive them, even if they don’t offer an apology to you. It would help if you had the closure so that you can move on.

• Learn a Lesson and Move On

Lastly, it’s time for you to move on. Once you’ve made peace, had a brief time to grieve the relationship, and had your time of introspection, you’re ready to move past the event. Some people try to remain civil or friendly with this person, which is always lovely.

However, it would help if you remembered what they’ve done to you and never allow yourself to be put in that position again. If you’ve been burnt once, the chances of you being burnt again are incredibly high.

betrayFinal Thoughts on Knowing the Signs Someone Might Betray Your Trust

You don’t want ever to allow yourself to experience the sting of betrayal again. However, with each relationship comes lessons you’ve learned. These experiences will help you in the future.

The pain of being betrayed is not one that heals quickly, but you can get over it with time and reflection.

10 Signs You’re Sharing TMI (and How to Stop)

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Sometimes people share TMI, and sometimes that person might be you. You may not even recognize that you are sharing too much, but there are signs you can look for. Knowing the signs is the first step to addressing the issue, and it’s easier to stop than you think.

Those who share too much information often tell others things that would have been better left unsaid. When you share too much, it is a sign of unhealthy emotional boundaries and can be bad for your relationships. While some of your friends might love it, most will not, and strangers will find it awkward.

Luckily, after reading these signs of sharing TMI, you can recognize if you are guilty of this. Plus, you will learn how to stop oversharing.

Signs You’re Sharing TMI (and How to Stop Oversharing)

Do you think you might be sharing too much information? Here are a few signs–and tips on how to stop.

1. You Overshare with People You Just Met

TMIBefore you share intimate details of your life with someone, you should learn if you can trust them or not. If you share these details before establishing trust, you are likely oversharing. Even if you get good vibes from the person, it’s not wise to share information quickly.

Not only can oversharing be risky because of the trust aspect, but it can also stop your new relationship. If you share TMI with a new person in your life, it might make them avoid you in the future. It will cause them to feel awkward around you, which will result in the relationship not going anywhere.

2. You Stop Hearing from Your Friends as Often, and No One Tells You Anything Anymore

If your friends know that you overshare, they will stop telling you things about their life. They will be worried that you will tell their information to others. Plus, if you constantly bombard them with your problems, it can cause negativity they won’t want to experience every time.

If you notice that your friends don’t reach out as often and cut calls short, it’s a good sign you are oversharing. Reel it in if you get this feeling, and you might find that they want to talk again.

Also, please pay attention to how much you know about them compared to how much they know about you. If they know much more about you, then it’s another sign you should reel it in.

Sometimes oversharing can push your friends away because they’re worried about what you will post on social media. While social media oversharing is a whole other topic, it is worth mentioning here, as well. If your friends worry that you’ll post unflattering pictures or share their location, they may not invite you places anymore.

3. You Impulsively Post on Social Media

Social media is probably the place it’s easiest to overshare stories and information. It’s easy to type a post in the heat of a moment and share private information with hundreds of people. This results in further negative consequences, judgment, and painful reactions from others.

If you find yourself posting every detail of your life, you might be guilty of this. You may post mundane things like what you are eating or personal things like feuds with your family. When this is the case, and you find yourself sharing everything, you should try to cut back.

Certain topics should be off-limits to the majority of your social media friends list. These topics include the following:

  • difficulties getting pregnant
  • the details of a pending divorce
  • negativity after a job loss
  • negative comments about your job or employer
  • details of a feud with a friend or family member
  • information about your romantic relationship

Keep in mind that posting about your job or certain activities in your life can cost you your career. Likewise, posting information about personal feuds could cause you to lose that relationship forever. Not everyone wants personal details on the internet for everyone to read.

To combat this issue, give yourself time to reflect and assess the situation before posting about it. You can also make a strict rule for yourself that you can’t post about certain topics at all. Or, if you can’t help but post, change your settings so only your closest friends can see these posts.

4. You Hate Silence and Are Always Trying to Fill It

If silence is awkward for you or you are always looking to fill a silence, you might be oversharing. Oftentimes, this will result in you telling a personal story about yourself. The other person would have probably rather continued the silence, however.

5. You Always Try to Get People to Take Your Side

When you disagree with someone, you shouldn’t try to bring other people into it. If you do, you are probably oversharing with them. This can leave your friends in uncomfortable situations as they won’t want to pick sides or involve themselves at all.

This is especially true if it is a situation involving a mutual friend. If they feel like you are forcing them to choose sides, they’ll likely shut you out.

When it is a family conflict you try to go to them about, it causes other discomforts. They might be worried that whatever they say will be used against them when you are no longer angry. Or, they might not want to hear about it or get involved.

Don’t leave your friend in an uncomfortable position because you need to vent. If the disagreement is that serious, see a professional instead.

good listener6. You Need Someone Else’s Opinion on Everything

If you can’t decide without someone else weighing in, you probably share too much. When you are trying on clothes and have to send every outfit to your friend, you should stop. Learn to make decisions on your own because you are the only person the decisions affect anyway.

This is probably the easiest form of oversharing to stop. Quit sending messages out to everyone when you need to make a decision. Instead, make it on your own and go about your day.

7. You Sometimes Forget to Consider the Privacy of Others

It was mentioned before that your friends might not want their photos or location shared online. The same goes for other parts of their lives, as well, and they may not want them shared at all.

When you tell someone else about a conversation you had with the friend, this may even make them uncomfortable. Many people don’t want anyone talking about them when they aren’t present, which involves even basic information. It’s a desire that is understandable since there is no reason for strangers (or acquaintances) to know their life details.

8. Everyone Knows the Details of Your Romantic Relationship

If your friends and family members know all the details of your relationship, it’s a key sign that you are sharing TMI. Even worse, however, is when everyone on your social media friends list knows the details. This is true whether you are sharing happy, loving information or if it’s negative and dramatic.

Those are details you should keep to yourself. First, because it is no one else’s business, especially not random people online. You have to keep in mind that your significant other may feel uncomfortable about it, as well.

Secondly, if you tell your family and friends every time you are annoyed or mad, they may negatively begin viewing your partner. This will only cause further problems if you decide to stay in or return to that relationship.

9. You Share Information Without Considering the Other Person’s Feelings

If you constantly share information with a friend about your newborn baby, this may seem fine to you. However, if that friend is struggling to become pregnant, this may be considered oversharing and insensitive. While you may mean no harm, it can still hurt them, and they’ll likely be wishing you would stop talking.

This is true for all situations. Consider what the other person is going through or what their experiences have been before you speak. Don’t share a story that may upset them or make them uncomfortable.

You have to consider the other person’s feelings even if they wouldn’t become emotionally upset by your sharing, too, however. Friends who don’t have children or aren’t married may not always enjoy hearing your parenting or marriage stories. While they may love to hear it sometimes, if that’s all you talk about, you’re probably oversharing.

10. No Topic is Off Limits, and You Never Consider the Location

If you discuss any topic, including your daily diet, your political views, or your childhood traumas, you should reel it in. Most people don’t want to know all of that, and they may start tuning you out.

The location you are in when you share matters, too. Sharing private information at work is not only unprofessional, but it can have consequences, too. Plus, it can make your co-workers uncomfortable.

Unless you spend quality time outside of work with someone, avoid telling them anything personal. Then, limit the sharing to a time when you are together off the clock.

TMIFinal Thoughts on Signs You’re Sharing TMI (and How to Stop)

Confiding in your best friends is fine and even encouraged, but sharing TMI is not as acceptable. You have to make sure you aren’t overloading them with your negativity and your problems. Plus, you have to make sure you aren’t divulging information that someone else wouldn’t want you to.

The simple solution is to be mindful of what you share with others and what you post on social media. Always ask before you share things on social media, and always give yourself time to reflect before posting. As you can see, once you know that sharing TMI is a problem, it’s easy to find the solution.

Forgiveness Isn’t Always the Best Option

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When you’ve been hurt, you may feel pressure to offer forgiveness to the person who wronged you. Whether that pressure comes from society, family, or within, it can be hard to ignore it. Sometimes, though, forgiving isn’t the best option.

This may come as a shock because you mostly hear that forgiveness is essential. You will hear that it is the only way to heal and move on, but this isn’t always true.

You are not dwelling on the past or harboring negative emotions by not forgiving someone. Instead, you are staying true to yourself. No matter what anyone tells you, you do not have to forgive someone who has wronged you.

Sometimes, not only is forgiveness not the best option; it is even the worst option. However, it is up to you to decide if you will forgive or not. Consider the situation and your other options, and then decide that will be best for you.

Why Forgiveness Isn’t Always the Best

Here are a few signs that you’re not ready to forgive yet.

forgivenessYou Have to Analyze

Some people may tell you that you are overthinking, but you need to think about it in traumatic situations. You have to analyze what has been done to you and how that makes you feel. Plus, you have to think about how you will feel about it in the future.

You Have to Go Through the Healing Process

There is a healing process that you have to go through before you can truly process the situation. There is nothing wrong with going through these steps, and there is no time limit on it.

The process is different for everyone, and forgiveness may not be one of the steps for you. It is possible to heal without forgiving.

It’s Not the Right Time

As stated before, the healing process takes time. Forgiveness may come eventually, but you can’t rush it, and you can’t guarantee it. If you allow yourself the needed time, you will feel empowered, worthy, and smarter than ever.

It Can Diminish Your Self-Respect

When you allow yourself to feel and express anger, you will be empowered. You will be more likely to stand up for yourself, and your self-esteem will rise. On the other hand, forgiving too easily can diminish your sense of self-respect.

It May Cause You to Suppress Your Anger

Suppressed anger may sound easier to deal with, but this isn’t the case. When you suppress your anger, it causes anger to become internalized. It causes negative self-talk, depression, relationship problems, high blood pressure, and other serious health issues.

Forgiving too Easily Makes it More Likely to Happen Again.

When you forgive too easily, it makes it more likely that the offender will hurt you again. If they get away with it and you let it slide, they’ll think that their behavior is okay. The more often you forgive, the more often they will wrong you.

You Have to Rediscover Who You Are

When you have been hurt by someone you care about, it changes your life. No matter what path you decide to take, things will be different. This means things will never be as they once were, and you must rediscover who you are.

It Won’t Help You Heal.

Your healing process is the most important thing in this situation. If forgiving the offender won’t help you heal, don’t do it. It doesn’t make you a bad person, and you aren’t required to forgive.

It Can Make You Feel Isolated

Saying that you forgive someone when you truly haven’t can be even more detrimental to your well-being. It can cause you to feel isolated because once you have said the words, it’s not easy to take them back. You won’t feel like you can talk to anyone about it, either, because they may judge your decision.

Forgiveness May Not Be Possible

Sometimes, you are unable to forgive the person who has wronged you. Forgiveness can’t be forced, and it has to be truly felt. You can still find other ways to let go of the anger and pain.

What You Should Do Instead

Although you don’t have to forgive, it’s important not to ignore what happened to you. Ignoring it won’t work, and it can even make it worse. If you ignore it, you may end up isolating yourself or displacing the anger onto those who don’t deserve it.

pop memeShow Yourself Compassion

When you are hurting or angry, allow yourself to feel it without beating yourself up. It’s normal to hurt when you have been betrayed, so give yourself some compassion. Remember that it is not your fault you were betrayed, and it is fine that you can’t forgive.

Remind Yourself That the Person Who Hurt You is Human

If you can see the offender as what they are, a human being, you’ll be able to get past it without forgiving. Remember that humans make mistakes and, while you still don’t have to forgive, it will help you let go of some anger.

Give Yourself the Chance to Heal

When you are wronged, you are bound to suffer. Give yourself the time and opportunity for this. When you give yourself the necessary time, you can think with a clearer mind.

The healing process is a personal one for everyone, as mentioned before. This step is essential no matter what path you take, so you can’t skip it, and it should begin right away. As hard as the situation is, you have to feel the emotions and work your way through them.

Some days will be worse than others, but it is all part of the process. As you go through it, you will be able to understand your feelings and the situation fully. This will give you the right mindset to decide whether to offer forgiveness.

Stay Active

The busier you stay, the less you will focus on the negative aspects. While it is essential to go through them and process everything, you can’t think about it all the time. You’ll find peace and healing as you put your energy into doing other things.

Remind Yourself of the Reasons You Can’t Forgive

You have to set boundaries for yourself, and when you can’t forgive someone, they clearly crossed the line. Remind yourself that you are keeping yourself safe, whether emotionally or physically.

How to Decide if You Should Forgive

The decision to forgive or not to forgive is entirely up to you. You are the only one who can set boundaries for yourself. Deciding when you’re done is up to you; sometimes that decision comes after the first betrayal.

When you are making your decision, there are certain things you should consider and certain steps you should take. Remember, the decision is yours to make, despite what anyone else says.

Acknowledge What Happened

You are the only one who knows how much pain you have gone through. Consider what was done to you and how it made you feel. Once you have acknowledged it, it will be easier for you to decide.

Think About If the Person Apologized

If someone doesn’t apologize, they probably don’t deserve your forgiveness. Likewise, if they don’t apologize sincerely, they probably didn’t mean it. It’s also important to remember that an apology doesn’t always make up for what was done, but it will help.

You Heard About the Betrayal from Them

It’s always helpful to learn about the situation directly from the offender. If you had to find out from someone else, it’s a good sign the offended doesn’t respect you.

Consider the Severity of the Situation

Some things are easier to forgive than others, and this is something you have to consider. Only you can determine the way you feel, and that is the true determination of the severity.

Think About How Many Times They Have Done It

Forgiveness may not be the best option if this isn’t the first time. On the other hand, if it is the first time, it may be the only time. There is no way to know for sure, so make the decision you feel most comfortable with.

Think About What You Want to Do

No matter what has happened, you sometimes know what you want to happen next. That is fine if you want to give them another chance and know that you can forgive.

It’s also fine if you decide you don’t want to give a second chance. Remember that this is your life, and you get to decide who is in it. If you don’t want to forgive, there is no reason you should have to.

forgivenessFinal Thoughts on Why Forgiveness Isn’t Always the Best Option

While many people say that forgiveness is the key to healing and moving on, that isn’t entirely true. You can move on without forgiving the offender, and you can fully heal, too. The decision to forgive or not is entirely up to you. Don’t let anyone try to control your decision. Remember that forgiveness isn’t always the best option and that it can’t be forced.

Research Explains Why You Should Drink Coffee After Breakfast (Not Before)

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Coffee as a morning “pick me up” is a nostalgic concept. The smell of a freshly brewed cup perks up your senses, and the taste of the hot beverage melts away the remnants of the night’s slumber. It’s a routine that millions of Americans participate in the morning after morning.

As popular as it is to drink a cup of joe first thing in the morning, it may not be the best thing to do on an empty stomach. Recent research has shown that it may be better to drink it after breakfast, not before. According to the research, drinking it before breakfast can harm blood glucose control.

A Study Done at the University of Bath

coffeeThe University of Bath is in the United Kingdom. Researchers from the university’s Centre for Nutrition, Exercise & Metabolism conducted a study in which they analyzed the effects of drinking a cup of joe in the morning against several metabolic markers, particularly after a poor night of sleep. The results were published in the British Journal of Nutrition in October of 2020.

It’s a unique study because there hasn’t been any research into the effects of coffee consumption on glucose levels after a poor night of sleep. This study is the first of its kind and yielded remarkable results.

How They Conducted the Study

Twenty-nine adults of a similar age and BMI participated in the study. They underwent three oral glucose tests after separate nights of sleep. Each test was given one hour after they woke up.

The first one was from 11 pm to 7 am and was a night of uninterrupted sleep with no coffee the next morning. The second and third were the same hours but included a five-minute interruption during each hour of sleep. For the second test, participants did not drink coffee the next morning. For the third test, they drank some the next morning before the test.

The results were noticeably clear. Surprisingly, poor sleep quality didn’t affect the participants’ glucose levels. However, drinking a cup of joe yielded higher glucose levels in participants.

Thoughts on the Study

The study is the first done on this subject, so there obviously needs to be more studies done to verify this one. However, based on this study’s results, coffee may not be the best thing to drink first thing in the morning. Since it is a beverage that many people around the world drink during morning hours, this study could shed some insight into a potential global health problem.

While the average person may not be affected too much by the rise in glucose level, people with diabetes may need to be wary of this study. This is especially true for diabetics whose glucose levels are not under control.

Despite the implications, the hot beverage still has numerous benefits. After all, the study doesn’t suggest that people stop drinking it altogether, just that they shouldn’t drink it in the morning after a poor night’s sleep. The next section will highlight the benefits that you can gain from drinking the hot beverage.

Benefits of Drinking Coffee

Most people drink a cup of joe in the mornings because it helps them to wake up. Even if the study convinces you to drink it later in the day, you’ll still reap several benefits from it. Seven of these benefits are listed below.

1. You will enjoy increased energy levels.

Everyone knows that the biggest benefit of drinking the hot beverage is that it gives you a huge energy boost. It has caffeine, and caffeine is the most popular natural energy booster in the world. There are plenty of other foods and beverages with caffeine – green tea, yerba maté, chocolate – but none of them come close to the caffeine contents of coffee.

Keep in mind that caffeine isn’t a substitute for sleep. It simply stimulates your adenosine receptors.

Adenosine is a chemical compound that your brain produces while you’re awake. This chemical compound is essentially what tells your body when you’re tired. As it builds up through the day, you’ll feel yourself getting tired and sleepy.

Caffeine essentially mimics clogs up adenosine receptors, so the adenosine can’t get to them. It essentially tricks your body into thinking that you’re not tired. That’s why you must drink the hot beverage responsibly – because you still need to get some sleep eventually.

2. Coffee helps to burn fat.

If you ever take the time to go down the fat-burning supplements aisle, look at a few of the ingredients labels. You’ll see that most of them have caffeine. That’s because caffeine is excellent at helping you burn fat.

In fact, it’s been scientifically proven over and over again that caffeine helps you burn fat. One example is a study done by researchers at Harvard T.H. Chan School of Public Health. They conducted a study to determine the effects of four cups of coffee daily on insulin levels. What they discovered was that participants experienced a modest loss of fat.

Researcher Derrick Alperet attributes the fat loss to the fact that caffeine boosts your metabolism.

3. It helps you focus and perform better.

Caffeine is a great cognitive booster. It sharpens your mind, improves your focus, and allows you to perform better mentally and physically. While the effects may only be temporary, this can come in handy in certain situations. Examples would be when you have a test, you’re trying to make it through the last hours of a work shift, or you’re doing an intense workout in the gym.

Just as you’ll find caffeine in fat-burning supplements, you’ll also find it in nootropics. These supplements are specifically designed to boost brainpower. It’s safe to say that caffeine is a total body enhancer.

4. It has beneficial nutrients.

The hot beverage has more than caffeine in it. It contains several beneficial nutrients. Some of them are electrolytes. While the amounts it contains are minuscule, drinking several cups of the hot beverage per day causes the amounts to add up to a number you can use.

The nutrients it contains, plus the amount of each per 100 ml of black coffee, are:

  • Sodium – trace amount
  • Niacin – 0.7mg
  • Manganese – 0.05mg
  • Potassium – 92mg
  • Magnesium – 8mg
  • Riboflavin – 0.01mg

The way you fix a cup of joe determines the total nutritional output. However, if you like your cup of joe black, at least you know you’re getting some nutritional benefit.

anxiety5. It helps lower the risk of type 2 diabetes.

This may seem to contradict the study done at the University of Bath, but it’s not. The study was specific to people who had gotten a poor night of sleep. However, overall and in the long run, the hot beverage can help reduce type 2 diabetes risk.

This is because it increases metabolism, burns fat, and boosts energy. It essentially gives a person the tools they need to make lifestyle changes that will rid them of the disease.

6. Coffee can put you in a good mood.

There have been plenty of scientific studies that show that caffeine is a great mood booster. Although scientists and nutritionists haven’t pinpointed the exact method of how caffeine does this, they know it has something to do with the clogging of the adenosine receptors. When this happens, it somehow triggers dopamine production in your brain, which fights depression and enhances your mood.

There have also been studies into the combined effect of the consumption of caffeine with carbohydrates. There have been several studies that show that this combination has a positive effect on your mood. In fact, one study was done by researchers in the Health Psychology Research Unit, Department of Experimental Psychology, at the University of Bristol in the United Kingdom. They specifically studied the effects of caffeine paired with breakfast cereal. The results concluded that the combination put people in a better mood.

7. It has a lot of antioxidants.

A cup of joe may have a minuscule amount of nutrients, but it makes up for this with the incredible number of antioxidants it contains. In fact, there are around 1,000 different identified antioxidants in unroasted beans. There could be more, especially since scientists haven’t even identified all the antioxidants in nature.

One of the primary antioxidants found in a hot cup of joe is chlorogenic acid. This antioxidant helps to regulate glucose levels in the blood and liver. One cup of the hot beverage has around 200mg of chlorogenic acid.

coffeeFinal Thoughts on Why You Should Drink Coffee After Breakfast, Not Before

No doubt, regularly drinking a hot cup of joe provides you with numerous health benefits. You could even go as far as saying that it can improve your quality of life. However, this study has found a small limit on caffeine benefits.

Keep in mind that the study negates any of the existing scientific evidence of how the hot beverage helps you. It’s simply showing that it may not be the best solution to wake you up if you’ve had a rough night of sleep. Plus, it’s one study, and there is plenty of room for more research into the topic. The biggest takeaway from this new research is this: keep enjoying your cups of joe in the morning, and if you have a night where you don’t sleep well, eat something beforehand.

Psychologists Reveal 12 Healthy Ways To Relieve Stress (Without Alcohol)

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Stress is abundant in everyday life. It cannot be easy to deal with and control, especially in healthy manners. A lot of normal coping mechanisms that relieve stress might not be the best for your body and mind overall. Eating junk food, drinking alcohol, smoking, gambling, or even becoming a couch potato are common but not-great methods of stress management.

But if you can’t use these easy go-to’s, what can you do to balance and reduce stress levels? What methods can be used to help with those feelings in a way that is truly positive and beneficial for you? Here’s how studies let psychologists reveal 12 healthy and alcohol-free ways to relieve stress.

1.    Progressive Muscle Relaxation

Progressive muscle relaxation is a set of exercises that involves the full relaxation of the entire body, one group of muscles at a time. It’s a positive way to help your body calm down and relax, and some even find that it helps them sleep. It’s a fairly simple practice that involves the following process:

  • Start by taking several deep breaths.
  • Beginning at your forehead, tighten a muscle group by focusing on them, then relax it.
  • Continue this act of tightening and relaxing all the way down to your toes.
  • If you’ve done it right, you’ll feel physically relaxed by the end.

Before long, practicing this form of relaxation, time and time again will lead to a long-term ability to notice tightness and muscle tension. You’ll begin having an easier time pinpointing muscle groups and relaxing them, too, so your self-awareness is wonderfully improved.

relieve stress2.    Guided Imagery

Guided imagery is the act of harnessing the power of your mind to “travel” to a more peaceful destination. It’s like sending yourself on a brain vacation! You choose a positive location – basically your “happy place” – and transport yourself there with your imagination.

Most people would find it easier to practice guided imagery by following a recording or instructions. Once you get used to the process, though, you may find it easier to do on your own. Here’s a general idea of how to perform guided imagery:

  • Begin by closing your eyes.
  • While breathing deeply, envision your “happy place” – it can be any peaceful location that you love!
  • Start trying to engage your senses in the imagination. What do you feel? See? Hear? Smell?
  • After a few minutes, bring yourself back to reality by opening your eyes. You should feel calmer.

3.    Chew Some Gum

Need quick and easy relief from stress? Chewing gum might be the answer. Those who chew gum regularly have been found to have lower stress levels and a more positive sense of well-being overall.

It’s theorized that this happens because the act of chewing gum triggers the brain waves that are similarly used when you are relaxed. It might also be because the act of chewing helps blood circulation in the brain.

Is your stick of gum not working enough for you? Try chewing harder! Studies suggest that strong chewing can intensify the stress relieving properties of the food.

4.    Get A Hug

Receiving a hug doesn’t take long and can work wonders for reducing stress levels. This is especially true when this physical interaction is done with a loved one. This is because hugging releases a positive hormone called oxytocin, also called the cuddle hormone.

Oxytocin is a feel-good neuroreceptor that can help promote positive thinking and feelings of relaxation by reducing blood pressure and bringing down norepinephrine production, the stress hormone. The fact that hugging also promotes bonding and generally happy feelings is a bonus!

5.    Laugh to Relieve Stress

When you laugh, you set off a series of chemical responses in the body. It’s been known to provide stress relief in even the most serious circumstances, according to research. It effectively helps with:

  • Calming the stress response down
  • Relaxing the muscles, allowing for tension relief
  • Mood-boosting
  • Improving the immune system

Even faking a laugh works, as the human brain can’t tell the difference between pretend laughter and genuine laughter – it releases good hormones and has all its benefits either way! But if you really need help getting that laugh going, you can:

  • Watch a funny show or funny videos
  • Hang out with people who make your laugh
  • Read something humorous

pop meme6.    Use Good Breathing Techniques

The way you breathe can determine how your body handles stress. Focusing on the way you inhale and exhale can sometimes be enough to change the way your brain is handling current circumstances, effectively calming you down – or so say studies!

Breathing exercises can have positive benefits for you without them being obvious. You can discreetly perform them just about anywhere and reap their rewards. Here’s how to do one simple exercise:

  • Start by inhaling through your nose, deeply, counting to three as you do.
  • Envision yourself inhaling positivity, or tranquility, or another similar emotion or experience.
  • Watch as your stomach pushes outwards as it fills, then pause and hold the breath for one second.
  • Exhale deeply, counting to three once more, through your nose once more.
  • Envision yourself exhaling negativity, stress, and similar emotions and experiences.

Not good enough for you? Well, there are plenty more breathing exercises available to try. With a little searching, you’ll find some on the internet!

7.    Listen To Relaxing Music

Have you ever noticed that listening to music helps you to feel better, even in small ways? There’s some scientific backup to that! Some kinds of music can reduce stress hormone production while lowering heart rate and blood pressure. In research, these kinds of music were found to have the most positive results:

  • Indian
  • Celtic
  • Native American
  • Classical
  • Music that you thoroughly love

Generally, slow music tends to have better results, but if there’s music that you personally love, you’re likely to get a nice boost out of it regardless, so go nuts! If music isn’t your type of thing, you can also listen to nature’s sounds to gain similar effects.

8.    Do Some Yoga

It’s a little cliche to think of yoga as a method for stress relief, but the reason it’s so commonly referred to as such is because that’s exactly what it is. There are many different kinds of yoga, but they’re all capable of helping the mind and body to relax. This is achieved through the act of increasing your awareness of your breathing and physical body overall.

Research has indicated that yoga is capable of significantly enhancing mood. In some cases, studies have even found that it might have the same effect as antidepressant medication for those who experience anxiety or depression! While more research is still needed, there are some hypotheses about why yoga works well for stress. Here are some of those reasons!

  • May help lower cortisol levels, which is the key stress hormone that triggers fight-or-flight responses.
  • Can help increase the neurotransmitter production known as gamma-aminobutyric acid, which is often found lacking in those with a mood disorder.s
  • Can aid in heart rate and blood pressure management, lowering levels to more healthy conditions.

9.    Go For A Walk

Exercising is a great way to relieve stress quickly. You don’t need to have a long, complicated workout routine to make it happen, either! A simple walk for a few minutes can help rejuvenate you right away. In fact, walking is extremely effective for stress relief, according to research! This is because walking:

  • Takes you away from the immediate environment that could be causing your stress
  • Provides the benefits of exercise without the intensity of the excursion
  • Brings you into a new environment that changes your scenery, allowing your frame of mind the change

10. Use Aromatherapy

Aromatherapy is the act of using scents or smells to help promote positive results, such as relaxation, added energy, or better groundedness. Studies have actually found that some scents may be capable of reducing stress hormone production by changing the activity of brain waves in the body!

You can gain aromatherapy from various methods, including body products, essential oil diffusers, and candles. If you plan to do so, here are some scents known for their calming effects:

  • Neroli
  • Lavender
  • Ylang ylang
  • Bergamot
  • Geranium
  • Rose
  • Sandalwood
  • Roman chamomile
  • Vetiver
  • Orange
  • Orange blossom
  • Frankincense
  • Bergamot

11. Play With A Pet

Pets are amazing, and no one can deny that they make you feel good simply by existing in your life. Better yet, though, science has proven that they’re good for your positive thinking and can help reduce stress! Remember the cuddle hormone oxytocin? Interacting with your pets produces that in spades!

Having a pet is also having a companion, which helps keep you active, gives you feelings of purpose, and helps you feel less lonely. Combined, all of these factors can aid in stress and anxiety reduction.

12. Make Art

Many people slowly start becoming less and less creative as time goes on for them and grow up. Make sure you don’t make that mistake! Not only is art good for keeping your brain sharp and creative, but it’s also a good way to relieve stress.

One of the key ways to do this is by coloring, which you may have noticed has become increasingly popular among adults in recent years. It’s known for having positive effects on relaxation and busting stress, especially among those who lead hectic lives.

Any form of art can also have similar effects, especially if you’re using it to better express what you feel. This can include:

  • Writing poetry
  • Making music
  • Painting
  • Graphic design
  • Keeping a journal
  • Making collages

relieve stressFinal Thoughts On Some Healthy And Alcohol-Free Ways To Relieve Stress

Stress relief shouldn’t be destructive. Many available methods provide relief and aid for highly stressful emotions, experiences, and situations. By using any one of these science-backed, psychologist-researched methods for stress relief, you’ll be opting for healthier and more positive ways to improve your overall mood.

Struggling with chronic, non-stop stress? Don’t be afraid to reach out to a professional in the field of mental health for help. There’s no shame in seeking additional aid for managing stress, and everyone needs a little help now and then!

Psychiatrists Reveal 9 Early Signs Of A Nervous Breakdown

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A nervous breakdown refers to a severe state of mental distress, whereby you find yourself unable to perform daily life tasks. You may be unable to function entirely, and the breakdown may occur comorbidly with mental health conditions like stress disorders, depressive disorders, or anxiety disorders.

Multiple different factors go into defining a mental breakdown, and there’s no one clear meaning for it. Essentially, if a severe negative physical or emotional state causes non-functionality, it can be considered a nervous breakdown. It can be frightening to undergo such an ordeal, leaving you feeling confused and guilty, which only worsens matters.

But how can you spot the signs that a nervous breakdown is on the horizons? What can you do to prevent or avoid it, based on these symptoms? Here is how psychiatrists reveal 9 early signs of a nervous breakdown and how to avoid it to help you better understand.

1.    Changes In Sleep Patterns

Your sleep pattern is typically crucial to your health. When it gets jogged out of the norm, it can increase anxiety levels, which increases sleep problems, which increases more anxiety. It’s a vicious cycle that can eventually send you spiraling into a nervous breakdown.

Doctor of psychology and medical psychology and psychiatry professor Erin Engle notes that these changes can vary from person to person. You may:

  • Start sleeping in excess as a method of avoiding the issues of daily life.
  • Be unable to sleep at all due to buildups of anxiety and stress from a brain working in constant overdrive.
  • Wind up with very unusual or uneven sleep-wake habits that harm you in the long run

nervous breakdownWhen you notice sleep changes, do what you can to regulate the time you spend in bed. Keep the same waking and sleeping hours, make sure your bedroom environment is positive for relaxation, or even take melatonin supplements to help you keep the right schedule.

2.    Daily Life Feels Unmanageable

A little bit of stress doesn’t usually ruin your entire day. But if you’re at the point where everyday life is impossible to perform, and you’re struggling with basic function, you could be in dire need of some rest.

Licensed clinical social worker and Newport Academy program development director Heather Senior Monroe states that when even small daily tasks start feeling like too much, or when even simple social situations are feeling impossible, it’s a sign of a nervous breakdown. You need to step back and take a break until life feels like something you can handle again. If possible, seeking help from loved ones may be necessary, too.

3.    An Inability To Concentrate

When you have short bursts of stress, it can surprisingly boost your brainpower by sending hormones running at top speed to fulfill certain tasks. These hormones help with concentration and memory.

But when stress becomes a long-term problem, it can make focusing on anything impossible because you’re extra attuned to external distractions, says psychiatrist, medical doctor, and neurologist David A. Merrill, Ph.D. You could start losing the ability to concentrate at work or even endanger yourself by losing focus when you’re doing something like driving.

In fact, extreme stress levels can eventually lead to a lot of cortisol, which is a stress hormone responsible for fight-or-flight. Research states that this can even cause you to experience memory loss. It might wind up being logged as something traumatic for you and repressed. If you’re noticing your memory getting shoddy or are losing concentration at work, it might be time to take a breather before you hit nervous breakdown mode.

4.    Fatigue is a Sign of Impending Nervous Breakdown

Fatigue is a common symptom of a nervous breakdown approach. This is even more true when you can’t pinpoint any specific reason for the fatigue. Engle states that feelings of extreme weakness are also somewhat common among those leading to a nervous breakdown.

This fatigue may also include:

  • A lack of interest in activities that you usually like
  • A loss in libido or an inability to perform intimately
  • Waking up feeling tired despite a long rest

Fatigue like this may require prolonged resting beyond just a couple of nights of sleep. You may also need to try a change of pace from your everyday routine. It’s also a good idea to see a doctor if this kind of fatigue lasts for a week or more, as it may point to other health issues.

5.    You Have An Upset Stomach All The Time

An occasional upset stomach isn’t necessarily bad, even when it’s caused by stress. But constant discomfort of the belly mixed with other symptoms could be a sign of irritable bowel syndrome, which studies have found has links to chronic stress. Symptoms of IBS include:

  • Diarrhea
  • Bloating
  • Abdominal pain
  • Gas
  • Constipation

The Anxiety and Depression Association of America states that a huge percentage of individuals who received irritable bowel syndrome, or IBS, treatment experience a mental health condition of some kind. This may include depression, anxiety, or stress disorders. As such, if you have IBS, it could likely be because of a mental health problem. Seeking treatment can help calm down the IBS.

pop meme6.    Breathing Difficulties

Trouble breathing can seem like a serious health condition – and it still is something worth checking out. But keep in mind that it can also simply be a classic symptom of anxiety. If you find yourself having trouble inhaling and exhaling during times of stress, you’re experiencing normal anxiety symptoms that could be pointing to a nervous breakdown waiting to happen.

The body’s natural stress response causes rapid, shallow breathing when anxious to help bring oxygen more rapidly throughout the body. When needed, this helps the body kick to overdrive. When not needed, it can just cause unnecessary distress.

Learn to use breathing exercises to help keep yourself calm when you notice these breathing troubles. Learning to regulate breathing can also help you with stress management, so it’s not a bad thing to try out. However, if breathing difficulties occur very frequently, it’s a good idea to try addressing the potential root of the matter, as it could be a sign of something more physically harmful.

7.    Your Appetite Has Changed

When you’re under stress, the body’s neurotransmitters cause a fight-or-flight instinct, which involves a surge of adrenaline through the body. When that adrenaline dies down, though, the body has lost a lot of energy, triggering appetite changes that seek to refuel, says Merrill.

But appetite doesn’t just change in one way. It’s possible that it can be affected in numerous different manners, says Engle. Here are some examples of ways your appetite may have changed:

  • A lack of appetite
  • Excessive appetite
  • Consumption of an excess of junk food
  • Lack of proper meal preparation
  • Odd mealtimes

These shifts in appetite can point to chronic stress, which may then lead to a nervous breakdown. If you’re experiencing difficulty maintaining a positive eating schedule, it may help to stick to a meal timetable. That way, you can focus on eating at set times instead of realizing you haven’t eaten all day or have eaten way too often.

If you tend to reach for unhealthy snacks, try opting for foods that help reduce stress instead. Unhealthy foods can actually further worsen stress hormones production, so you don’t want to give in to those cravings. Here are some foods that help with stress management:

  • Oranges
  • Oatmeal
  • Okra
  • Sunflower seeds
  • Potatoes
  • Salmon
  • Green tea
  • Dark chocolate
  • Carrots
  • Spinach

8.    You Withdraw

Being around the people you care about and who care about you is extremely crucial to maintaining positive mental health. Unfortunately, those on the verge of a nervous breakdown may instinctively withdraw from social situations. They may feel unmotivated by outings and disinterested in any interaction.

Not sure if you’re withdrawing or just being your introverted self? Symptoms of social withdrawal include:

  • Isolating yourself in your home and locking yourself away from the world
  • Continually calling in sick to work or simply not showing up.
  • Avoiding any social function and canceling those you agree to
  • Maintaining bad hygiene because you know no one will see you.

How can you combat this? Unfortunately, the only real way to overcome this is to force yourself to go out anyway. If possible, try roping in a trusted friend or family member to help you out. Sometimes, being around positive people will make you realize you enjoy social outings. Other things, the support gained from the people around you will bolster your mood, reducing the risk of a breakdown.

9.    You Experience Feelings Of Dread

Do you find yourself experiencing odd feelings of worry, even when you can’t pinpoint a cause? This can result from overwhelming stress bubbling beneath the surface, ready to spew forward in a breakdown. This is common because stress can cause typical anxieties to be increased out of proportion, says Merrill.

You might also notice that tiny things are being perceived as extremely negative by you, even when that’s unreasonable for you to think. It can be confusing and lead to feelings of no control and general hopelessness.

This type of anxiety is often deeply rooted and needs to be treated at its core. Professional help is recommended, but if you need some personal home remedies, here are some ideas:

  • Drink chamomile tea, which has been found to improve relaxation and positive thinking
  • Try bathing in Epsom salts to enjoy some of the stress-relieving properties of magnesium, as found by studies
  • Go out in the morning sun to enjoy research-proven stress reduction and other positive health benefits.

nervous breakdownFinal Thoughts On Some Early Signs Of A Nervous Breakdown And How To Avoid It

No one wants to have a nervous breakdown, which is why you must catch the signs of one before it happens. This will allow you to take steps to avoid the breakdown, preventing a lot of pain and difficulty for you later on. If you need help, contact a psychiatrist, psychologist, therapist, or similar mental health professional. A little guidance can help point you in the right direction as far as management is concerned!

20 Quotes That Will Make You Rich (Without Money)

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Many things can make you rich that don’t involve money. Material wealth means nothing if you aren’t rich in spirit.

This involves being a good person and appreciating what you have. It also involves spending time with the people you love and sticking to your values and morals.

These quotes that will make you rich will give you advice and insight. They have nothing to do with gaining money, however. To become truly rich, you must embrace other parts of life.

Quotes That Will Make You Rich (Without Money)

1. “You are not rich until you have a rich heart.” – Roy T. Bennett

Having money isn’t what makes you rich or wealthy. Instead, it is what is inside of your heart that makes you rich. If there is goodness in your heart, you are rich.

make you rich2. “True wealth is not measured in money or status or power. It is measured in the legacy we leave behind for those we love and those we inspire.” – Cesar Chavez

Money and power do not equate to wealth. Instead, it is the knowledge, love, lessons, and memories you leave behind. These are the things people will remember, but they won’t remember the amount of money you had.

3. “Remember that your real wealth can be measured not by what you have, but by what you are.” – Napoleon Hill

Lots of people can have money, but not everyone can have a good heart. If you are a good person who thinks of others and contributes positively to society, you are wealthy. Your true value is measured by what you are, not what you have, as Hill explains.

4. “An investment in knowledge pays the best dividends.” – Benjamin Franklin

By investing in yourself, you will be investing in something that can never be taken away. Knowledge is one of those things and should be treated as such. Whether you spend time or money (or both) to gain knowledge, it is yours to keep forever.

Plus, knowledge will always help you get farther in life. It will open doors to new relationships and situations that you wouldn’t have experienced otherwise.

5. “It is not the man who has too little, but the man who craves more, that is poor.” – Seneca the Younger

Being poor doesn’t mean that you have nothing. Instead, it means that you are always wanting for more. Even a person with many possessions can be poor if they can’t be happy with what they have.

6. “No man is rich enough to buy back his past.” – Oscar Wilde

Spending time with those who are special to you will be time well spent. You won’t regret spending that time, and it’ll leave you feeling happier than working would have. Do the things you love to do, and spend time with the people you love.

If you spend your life trying to become rich with money, you’ll miss out on all the good in life. It will leave you feeling poorer than if you had worked less and spent more time enjoying life.

7. “The most valuable things in your life are always the things that money cannot buy.” – Matshona Dhliwayo

Think of all the things you treasure most in life. For many, this includes family and friends, good memories, and happiness. All of those things cannot be bought with money, yet they are still more valuable.

8. “Acknowledging the good that you already have in your life is the foundation for all abundance.” – Eckhart Tolle

Be grateful for what you have, and learn to appreciate it. If you can be happy with what you have now, you will become rich in spirit.

9. “True wealth is not of the pocket, but of the heart and of the mind.” – Kevin Gates

It doesn’t matter how much money you have. What matters is the good in your heart and the positivity in your mind.

10. “You can be rich in spirit, kindness, love and all those things that you can’t put a dollar sign on.” – Dolly Parton

As explained before, money can’t buy the most important things in life. You can be rich without money if you are kind and give love always.

pop meme11. “As you can see, wealth isn’t necessarily about money; it is more the wealth that you have within your own soul and what comes out through your mouth and heart.” – Catherine Pulsifer

Your soul is what can determine your level of wealth and make you rich. The values and morals you keep, the way you behave, and even the things you say all play a part.

12. “Anything that you learn becomes your wealth, a wealth that cannot be taken away from you; whether you learn it in a building called school or in the school of life. To learn something new is a timeless pleasure and a valuable treasure. And not all things that you learn are taught to you, but many things that you learn you realize you have taught yourself.” – C. JoyBell

Learning and knowledge can never be taken from you. Even when everything else is gone, what is in your mind will remain. Each new thing you take in is valuable and will contribute to your inner wealth.

13. “Real worth is something that’s already in us. If we know that, we are already wealthy beyond measure. If we don’t, no amount of money, fame, or success can give it to us.” – CJ Kruse

Nothing you obtain physically outside of your body will help you become rich. To be rich, you have to look inside of yourself. What is inside is what will contribute to your wealth.

14. “The real measure of your wealth is how much you’d be worth if you lost all your money.” – Unknown

If you lost all your money, the only things you would have left are your family and your friends. Think of who would be there when you lost it all. If you have a few special people who would be there during the hard times, too, you are rich.

15. “If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.” – Elbert Hubbard

One thing that can make you rich without money is your health. If you are healthy, you are well off. With health can come happiness, and both of those together will give you true wealth.

16. “Both abundance and lack exist simultaneously in our lives, as parallel realities. It is always our conscious choice which secret garden we will tend… when we choose to be grateful for the abundance that’s present — love, health, family, friends, work, the joys of nature and personal pursuits that bring us pleasure — the wasteland of lack falls away and we experience heaven on Earth.” – Sarah Ban Breathnach

It is up to you to choose which way you want to live your life. You can choose to be grateful for what you have, as Breathnach explains, or you can choose to feel a lack. Embrace what you have and you are sure to feel the difference.

17. “Ordinary riches can be stolen, real riches cannot. In your soul are infinitely precious things that cannot be taken from you.” – Oscar Wilde

Physical possessions and money can be taken from you, but what is inside of you cannot be taken. Invest your time and energy into who you are and you’ll be truly rich.

18. “Create a set of great personal values and surround yourself with the right people that can form your support system. Have an optimistic spirit and develop a strong purpose that you completely believe in and everything you can imagine is possible, for you.” – Andrew Horton

If you have good values and supportive, positive people around you, you will have it all. Be optimistic, as Horton says, and be true to yourself.

19. “Infinitely more important than sharing one’s material wealth is sharing the wealth of ourselves – our time and energy, our passion and commitment, and, above all, our love.” – William E. Simon

When you share these parts of yourself, you’ll become rich in spirit. This is more important than anything you can get with money.

20. “And, that wealth is not measured in dollar and cents but, instead, is measured in caring, kindness, and the appreciation and admiration of others who you meet and deal with in everyday life.” – Byron Pulsifer

When you care about others and show kindness, appreciation, and admiration, you’ll become truly wealthy. You can’t measure how rich you are by only counting your money.

make you richFinal Thoughts on These 20 Quotes That Will Make You Rich–Even When You’re Broke

As you can see, these things will make you rich without money. The amount of money or material possessions you own means nothing if you don’t have a rich life.

Being rich means being kind, compassionate, and appreciating what you have. Spend more time with those you love than you do making and spending money.

Experts Reveal 3 Ways To Achieve Self-Mastery

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Self-mastery refers to the ability to control yourself with strong willpower, fighting against impulses to achieve goals, dreams, and plans. It’s a crucial trait to move towards desired futures, but it’s much easier said than done. You’re basically fighting against yourself – and let’s face it. You’re a formidable enemy!

On top of that, self-mastery, as a concept, is incredibly complex. It can mean learning to get out of your own way, fight your deepest seeds of negativity, and keep your focus on a vision of your goals. It certainly sounds like a daunting task, and to be quite honest, it is! It’s something that has stumped many people, even the most successful of us.

Without self-mastery, it’s almost impossible to ignore all the distractions in the world around you. These things threaten to rip away your concentration and derail your progress. While the occasional setback is always one you can recover from, a long-term lack of self-control can ultimately stifle any growth or ambition you may have.

How, then, can you achieve this elusive self-mastery? Many have attempted to uncover these secrets. With a mix of scientific study and expert knowledge – and, of course, your own positive thinking – you can certainly learn this nuanced and powerful willpower. Here’s how experts reveal 3 ways to win the battle against yourself and achieve self-mastery.

1.    Working Towards Your Goals Correctly

The main purpose of self-mastery is to achieve your goals. But if your goals aren’t correctly set, then working towards them isn’t possible, no matter how much willpower you may have.

Roy Baumeister, a researcher, and psychologist, outlines components in goal-setting that absolutely must be present for their attainment with self-mastery and positive thinking:

·         Trackable Actions

self-mastery

If you cannot tell what your progress is in your quest to achieve your goals, you will not feel motivated by what you’ve done. Self-mastery doesn’t have to be a dull, lifeless journey where you imagine results in the future. It helps much more when you can see the results as they happen because you know willpower comes with rewards.

·         Your Goals Must Be Clear

If your goals are vague or muddied, it’s tough to follow them. It makes it easy to cut corners, shrug off mistakes, and get lost along the way. Set very decisive and specific goals that are impossible to misunderstand, and you’ll have the direction you need to get to them.

·         You Must Have Valuable Motivation

Just like with setting specific goals, it helps to have a specific motivation. Without enough motivation, you won’t be able to muster up the willpower to be consistent in your success journey.

·         You Need Self-Mastery

What? You need self-mastery to practice self-mastery? It sounds a little confusing, but think of it this way: it simply means that practice makes perfect. By applying the self-control, you currently have to goal-setting and movement, you’re practicing that skill and slowly building it over time. It’s a win on all sides!

2.    Delaying Gratification 

Delayed gratification refers to the act of waiting to get the things you want in life. This is a highly important part of learning self-mastery, as it’s a difficult form of self-control that involves fighting urges. Those who learn to delay gratification often also learn to control their behavior more positively.

You may have heard of Walter Mischel, a psychologist responsible for some of the world’s most famous – if hotly debated – studies on delayed gratification as a concept. Arguably the most known of these was The Marshmallow Test, where children were offered the decision between eating one treat immediately or two treats if they waited and resisted the temptation of eating the first one right away.

Most children caved to the one treat immediately once left alone in the room, but those who didn’t were found to have better academic performance. This led to Mischel’s proposal of a system and concept he called the hot-and-cool, which tells us something about the importance of delayed gratification in self-mastery.

Essentially, Mischel’s theory states that the hot-and-cool system can be divided into two different concepts, which you can probably guess: the hot system and the cool system. He posited the hot system, referred to emotional, urge-oriented, impulsive aspects of willpower that cause you to leap for desires, often rashly.

The cool system, on the other hand, refers to thoughtful, rational aspects of positive willpower, where consequences are considered to build willpower. If you harness and are led by your cool system, then you are more likely to achieve self-mastery.

Here are some examples of delayed gratification in practice, backed by studies relating to their effectiveness:

·         Social Interaction

Social engagement is often tempting, especially to extroverts or those who want to fit in. But many people have to put off extensive social interaction to focus on things like academic or professional goals and success. A huge amount of motivation and positive thinking is required in these cases, especially in adolescents and younger adults, making it a fantastic test of self-mastery.

pop meme·         Food

Healthy eating can be difficult to maintain, and balanced diets lack a lot of the fun of junk food. With 37.7% of all United States residents dealing with obesity and other similarly caused chronic disorders, it’s no surprise that this problem is more difficult to manage than it seems. Using delayed gratification to resist the urge to eat junk food can help your self-mastery because this kind of self-control has a pronounced positive result. This will teach your brain that willpower is worth it.

·         Financial Management

With goods and services easily available to purchase online with overnight shipping or fast turnaround times, it’s hard not to turn to retail therapy for just about anything. According to positive psychology coach and author Kelly Miller, it’s good practice to resist the temptation to purchase material objects in favor of the financially stable future you see ahead of you.

·         Vices

Individuals caught up in addictive vices, such as smoking, can benefit from the complicated task of mastering themselves over their addiction. Studies found that those who received incremental reinforcement in overcoming vices like this learn to delay gratification at a surprisingly impressive rate. Do note that if you’re struggling with addiction, it is advisable to seek professional help before going on your self-mastery journey.

3.    Know Yourself And Prepare

Knowing yourself is central to self-mastery. If you don’t know who you are, you can’t understand how you’ll handle different impulses and sources of temptation. You need to be aware of the person you are and prepare to cover your flaws or prevent yourself from following old habits. Here are some ways you need to prepare to achieve self-mastery that requires you first to know yourself:

·         Learn To Talk To Yourself

Everyone has a little voice inside their head that is worth paying attention to. This is an inner dialogue that dictates how you see the world, and you have to learn to observe that little voice fully. Essentially, you need to think about how you think. Why is this so important? Since the dawn of philosophy, great thinkers like Plato have realized that human beings are multi-dimensional, meaning their thoughts reflect different versions of themselves. With mindfulness, you can get in touch with all those dimensions and speak to them. When you understand these other aspects of you, you can better understand how to work towards self-mastery.

·         Work On Cognitive Reappraisal

What is cognitive reappraisal? In layman’s terms, it’s changing the lens you use to view the world. Your personal lens plays a huge role in the possibility of self-mastery. Certain forms of the lens are more beneficial to your journey to others. Start with a simple question: do you see the glass as half-empty or half-full? If you answered the former, then here’s where cognitive reappraisal comes into play. You take the lens and actively shift it out, transforming it into something more positive. Look for silver linings, says author and psychology lecturer Andrew Solomon.

·         Do A Little Self-Audit

Self-mastery requires that you are honest with yourself. So before you even begin, sit down and do a little self-audit. Assess your flaws, strengths, and habits. Confront the good and the bad and the ugly without any of your usual ego or pride in the way. Admit to your weaknesses and use this new information to develop your game plan for personal improvement. When you are realistically aware of all these factors, only then can you accurately work on yourself.

·         Accept That Resistance Is Normal

Human beings tend to resist positive change, so accept that. Then, figure out how your particular brand of resistance can be overcome. Health psychologist and science help expert Kelly McGonigal states that learning to negotiate your natural resistance to alterations in your life is crucial to self-mastery.

self-masteryFinal Thoughts On Some Ways To Win Battle Against Yourself And Achieve Self-Mastery

With all the research that has been done into self-mastery, self-control, and similar concepts, it can be a bit of a surprise to realize that it’s still so elusive to so many. You’ve probably heard many stories about even the most successful people in the world falling to the temptation of some kind, whether financial, physical, or otherwise.

There’s a reason this is so difficult, and it’s one you’ve probably gathered from all your reading. Simply put, self-mastery takes a lot of hard work. It requires you to do the following:

  • Be highly aware of your goals.
  • Know how to delay gratification.
  • Understand many other components that affect the inner workings of your brain.

That doesn’t mean that it’s an impossible task, but it’s one you should have realistic expectations for. Self-mastery is an end-goal for many people, so it will take some time to get there. Practice your willpower in your everyday life and pat yourself on the back for successes while reflecting on your failures. You’ll take steps towards that desired self-control!

If you’re struggling with self-mastery, you can seek professional aid from a counselor, therapist, or similar mental health professional that may be able to provide you with some input and advice. There’s no shame in taking a while to get to that place of strong willpower. These things take time, and as the cliche goes, slow and steady wins the race.

7 Ways to Use Himalayan Salt for Better Health

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As you’ve probably guessed already, Himalayan pink salt gets its name from the fact that it comes from the Himalayan Mountain Range (commonly called The Himalayas). While the Himalayas span several countries in Asia, pink salt is mined in Pakistan’s Punjab region, from the Salt Range mountains. It’s called pink salt because of its rich, unique color, and it can be used for food, decorative lamps, artwork, and even spa treatments.

While the pink color makes it perfect for decoration, this salt has a lot of health benefits. It’s widely used in many over the counter supplements and is also available for purchase on its own. Here are seven ways pink salt can improve your health.

Isn’t Salt Bad for You?

Salt tends to have a bad reputation. In these times, so many people have high blood pressure that salt-free diets seem to be the best way to eat. However, it’s important to remember that it’s not the salt that’s the problem. It’s the choices that people make with the salt.

If you make healthy decisions and only eat the recommended amount of sodium, you won’t have problems eating salt. It’s all about being responsible. In fact, your body needs sodium to survive, so don’t cut it all out of your diet.

Why Choose Himalayan Pink Salt Over Table Salt?

sodiumYou’re probably wondering why you should spend more money on pink salt when table salt is cheap and effective. Table salt indeed has more sodium, but it really has nothing else to offer. Pink salt has a lot more to offer.

For one, table salt is a commercial product. Like most processed, commercial products, it has a lot of additives. If you prefer to avoid all those additives, go with the natural pink salt.

Pink salt is full of other nutrients that your body needs or that your body can use. It’s a good source of potassium and magnesium. It even has a little iron thrown into the mix.

Consider the fact that table salt has more sodium but less of the other minerals than pink salt. That means you could get more minerals using the same amount of pink salt as you would with table salt. You’ll also be less likely to over-salt your food.

7 Ways Himalayan Salt Can Increase Your Health

Keep in mind that despite Himalayan pink salt having all of these minerals, the salt has a small amount compared to what you need daily. However, that’s okay because you should rely on the salt to give you the full amount anyway.

1. The color improves your mental health.

One thing that makes the salt popular is its beautiful, rich, pink color. That’s one reason it’s used for non-edible reasons: jewelry, artwork, cutting boards, and more. However, the color of the salt does more than improving your aesthetic view.

The effects of color on your mood and mental health have been studied and proven over decades. Pink is thought to be a calming color. It invokes feelings of love, tranquility, femininity, and kindness.

This type of mood effect is great for relieving stress. However, psychologists agree that pale pink colors are better for stress relief, while bright or bold pink colors can be too stimulating. With lamps made from the salt, the soft pink color combined with soft lighting creates a tool that can be used to set the mood for relaxation.

It can also be used as a calming effect for violent or wired people. Some prisons use the color pink to keep inmates calm. Some people even believe that it makes you feel less energetic. However, this is good when you’re trying to relax.

2. It can help with digestion.

Digestion occurs as soon as you begin eating food. The saliva in your mouth breaks down food using certain chemicals in your body. In particular, it breaks down sugars first.

The pink salt can help your mouth break down food faster. It has a natural absorption ability that will help separate certain parts of the food so that your saliva can get to those sugars faster. The salt can also help the stomach and intestine break the food down even further after you swallow it. This helps your body to absorb nutrients quicker than it would without the salt.

3. It can keep your pH levels balanced.

Himalayan pink salt can help with your pH levels. First, you should understand the significance of pH levels, and then you can understand how pink salt helps.

The pH balance of your body refers to your levels of acid and bases in your blood. You need to keep this balance to prevent yourself from developing acidosis or alkalosis, two conditions that will require medical intervention to treat.

Your pH level should ideally be 7.4 on a scale of zero to 14. Zero means completely acidic while 14 indicates no acidity. Even a slight fluctuation in this balance can have negative effects on your body.

There are two ways that your pH levels can be out of balance. These are respiratory causes and metabolic causes. Here, metabolic will be discussed because that’s where pink salt can help.

Metabolic causes, particularly metabolic acidosis, can cause your body to lose too much sodium. The human body needs sodium for multiple processes – like keeping your pH levels balanced – so when you’re sick from one of the metabolic causes, drinking a pink salt solution can help restore the lost sodium. Pink salt is better than table salt for this because it has so many other minerals and electrolytes that you could lose during metabolic acidosis.

anxiety4. It can help remove toxins from your kidneys.

Your body is pretty efficient at removing toxins if your kidneys are healthy, but there is nothing wrong with getting a little help. Sodium is an electrolyte, which is one of the substances your kidneys use to filter waste. It can be easy to run low on electrolytes through sweating and other normal bodily functions.

You get electrolytes from food and beverage sources, but salt is one of the most potent sources. Sodium is also the most important electrolyte. Pink salt can give your body a healthy boost of electrolytes, so you’ll be cleaner than ever before (on the inside).

5. You’ll benefit from clearer skin.

There are plenty of spas that use pink salt for skin treatments. You can also use it at home for skin treatments. However, if you can budget in the spa, sitting in a Himalayan pink salt room while relaxing is an experience you won’t want to miss.

Pink salt rooms are usually warm rooms, similar to a sauna. The heat and humidity absorb negative ions from the pink salt blocks used to make the room. The heat and humidity also help to open your pores.

These ions are circulated throughout the room and can settle into your pores, carrying with them the plethora of minerals from the pink salt. You also have the added benefit of inhaling them. The result is skin that has reduced inflammation, redness, dryness, and itchiness. If you can’t go to a spa, you can get a similar effect by buying or making a heated pink salt lamp for your home.

6. It can help you breathe better.

For allergy sufferers, pink salt can be a blessing! Just as it helps to open up your pores, it can open up your airways. If you’ve ever had that feeling of something sitting on your chest as you struggle for air, you know how much of a relief it can be when you feel your airways open up.

Pink salt treatments can boost your respiratory system’s ability to fight inflammation and infections. You’ll enjoy less discomfort from asthma, allergies, bronchitis, and other respiratory ailments.

7. It can help you sleep better.

In this day and age, anything that can help you sleep better is like gold. In this case, pink is the new gold. Pink salt can help control some of the hormones in your body. Some of these hormones control your sleep patterns and quality.

Serotonin is one of these hormones. Not only can it affect your sleep, but it affects your mood also. By increasing the levels of serotonin, you can get to sleep faster, sleep better, and feel more refreshed when you wake up.

HimalayanFinal Thoughts on Using Himalayan Pink Salt for Better Health

Who would have thought that salt could provide so many amazing health benefits? Pink salt is almost like a super substance – it makes food taste great, it improves your health, and it’s pretty while doing all of that. You can even use it for decorating. This may be the one time that it’s okay to play with your food.

Overall, Himalayan pink salt does a lot of the same things that table salt does. However, it simply does it better in smaller portions. It boils down to a matter of efficiency – are you okay with “okay,” or do you prefer “better”? In the end, what matters is that Himalayan pink salt is great for your health.

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