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12 Ways to Stay Calm During Relationship Struggles

September 25, 2020 by Power of Positivity

Relationship struggles happen with every couple from time to time, but they don’t have to make your relationship spiral out of control. It’s important to stay calm during conflict so that both people hear each other out and come to a compromise. You might think that never fighting points to a healthy relationship, but experts say the opposite is true.

One study found that over 14 years, couples who argued often had the least likelihood of getting separated. The study followed 79 couples across the Midwest and found that the healthiest couples clashed and reconciled immediately afterward. So, don’t think that arguing a lot signals a strained relationship. It may strengthen your bond, depending on how you react after the argument.

Here are 12 ways to stay calm during relationship struggles:

Below, we’ll go over a few easy tips for remaining calm amid a disagreement. Remember, arguing is normal, and how you respond to your partner makes all the difference.

1 – Don’t expect perfection.

Many good, solid relationships fail because of unrealistic expectations. By expecting perfection from your partner, you never give them the freedom to make mistakes. They won’t feel comfortable in the relationship because of the impossible standards you’ve set for them. When you have relationship struggles, remember that both of you likely contributed to the problem.

This way, no one will get all the blame for the issues, and you can talk openly about your feelings. Of course, if you did nothing wrong, you have nothing to feel sorry for. If it was indeed on your partner, remember that they’re only human and likely didn’t purposely hurt you.

2 – Listen first, respond after.

Sadly, many people react without actually listening to someone’s point of view. However, make sure to stay calm and give your partner the chance to talk. You will learn more this way and perhaps understand why they reacted a certain way. Listening makes up a massive part of a successful relationship. Studies have shown that those who actively listen have better relationships.

What is active listening, exactly? It usually consists of the following:

Put away your cellphone or any other distractions.
Maintain eye contact with your partner
Restate or summarize what they’ve said for clarity
Acknowledge that you’re listening by saying “Mmm-hmm” or “yeah” occasionally.
Have empathy and understanding for your partner.
Most importantly, listen to understand wholly, not to reply.

3 – Try to remember you’re a team.

Don’t look at your partner as the enemy; instead, look at the problem you face as the real opponent. In relationship struggles, it’s easy to blame your partner for everything. However, this won’t get you any closer to solving the issue at hand. For any problem you face, you’ll want to stay calm and actively brainstorm on a resolution together.

4 – Keep in mind that every relationship has ups and downs.

Don’t get discouraged when you and your partner have disagreements; these will come up in any healthy relationship. Life does not come complete with an instruction manual. Indeed, you’ll face tons of challenges along the way. However, learning how to tackle problems as they arise helps you become stronger as a couple.

Of course, if a relationship goes through more bad times than good, you may want to reevaluate where you stand with them. Perhaps they haven’t been pulling their weight or have an overly negative attitude. As long as you work together and put in equal effort, you can get through anything.

5 – Don’t say anything you’ll regret later.

In the heat of the exchange, you may get a case of word vomit and say a few things you don’t mean. It happens from time to time. But if you wish to smooth things over easier, try to take a few breaths before you speak. Nothing good comes from anger, including lashing out at your partner during a disagreement.

Take time to formulate a response before you say anything because this can prevent a lot of heartaches and hurt feelings.

6 – Walk away for a few minutes to stay calm.

If taking a few breaths doesn’t work, you may need to walk away and get some fresh air. Or even revisit the topic later that day or the next day if you need to. Never put yourself in a situation where you don’t think you will have control over your response or reaction. This will only cause hurt to your partner and perhaps damage your relationship in the long-term.

7 – Put yourself in your partner’s shoes.

Sometimes, the best way to overcome relationship struggles involves a hearty dose of empathy. If you want to resolve a problem, try to get inside your partner’s head. Where are they coming from? What can you learn from their side of the story?

You always want to approach relationship struggles as a team rather than you vs. them. You will only cause more strife and turbulence by trying to get your way or discarding their feelings.

For example, if your partner didn’t come home in time for dinner, they probably have a perfectly reasonable explanation. They may have gotten tied up at work or had a flat tire. Make sure to hear them out and get their side of the story before you react.

8 – Remember the positives of your relationship.

Many people ruin a perfectly good relationship by focusing too much on the negatives. In fact, according to the Gottman Institute, contempt in marriage is one of the most significant predictors of divorce. An excerpt from an article on the book’s website states:

“After watching thousands of couples argue in his lab, he was able to identify specific negative communication patterns that predict divorce. He called them The Four Horsemen of the Apocalypse, and they are criticism, contempt, defensiveness, and stonewalling.

Contempt is the most destructive of The Four Horsemen because it conveys, “I’m better than you. I don’t respect you.” It’s so destructive that couples who are contemptuous of each other are more likely to suffer from infectious illness than couples who are not scornful of each other. The target of contempt feels despised and worthless.”

However, even if you have a pattern of talking down to each other, you can always reverse this behavior. Relationship struggles can take a toll on a couple, but you can overcome them by recalling positive aspects of your relationship. Think back to when you first met and remember why you love your partner. If you can revive the fondness and admiration, you feel for each other. You’ll approach problems as a team.

9 – Put your partner’s happiness first.

Sadly, many people look to others to fill a void within their hearts, but this can quickly drain the other person. Of course, you should have a partner who makes you happy, but your relationship shouldn’t be primarily self-serving. In other words, you should want to make them feel fulfilled and put their needs first. If you both can do that for each other, you’ll have a higher chance of a successful relationship.

People who only think about their personal needs often end up jumping from one relationship to another. If you want a relationship, it takes a lot of sacrifice and selflessness to make it work. Sometimes, you must be willing to put aside your desires to make your partner happy.

10 – Practice mindfulness.

To stay calm during relationship struggles, you should remain mindful and present. Don’t recall old arguments and mistakes, and hold them over your partner’s head. This will only add more fuel and fan the fire and make your partner resentful or unwilling to discuss things with you. Tackling only the problem at hand makes it easier to smooth things over, and you’ll have the mental focus necessary to do so.

11 – Be open to being wrong sometimes.

You can’t be right all the time, especially in a relationship that requires humbleness and vulnerability. If you want a successful partnership, you’ll have to have an open mind and admit when you’re wrong at times. Focusing more on overcoming the issue instead of having to be right will ensure success in the problem getting solved.

12 – Don’t make assumptions about your partner.

Your partner may not be giving 100% lately, which makes you feel resentful and neglected. However, try to put yourself in their shoes– don’t assume they don’t care about you. Maybe they have a lot going on in their life, and asking them about it opens the floor for a heartfelt discussion. Not sure what’s on your their mind? Ask them–their inattentive behavior might be an outcry for help.

Final thoughts on how to stay calm in relationship struggles

Every relationship goes through phases, and it won’t always feel like the best time of your life. Anyone in a long-term relationship knows it takes enormous sacrifice and understanding to make things work. However, if you can apply some of the tips we’ve listed above, you can get through any relationship struggles that arise.

9 Warning Signs of an Ischemic Stroke Never to Ignore

September 24, 2020 by Chris Butler

Ischemic strokes are scary and dangerous, but often they don’t get early medical attention because people don’t recognize the signs. The symptoms are apparent for this type of stroke, but they mimic signs of so many other conditions that people might not take them seriously. However, you or others around you must catch on to them, preferably before the stroke happens. Not doing so can lead to devastating permanent damage.

Ischemic strokes are often called many different names. They could be called brain ischemia and cerebral ischemia.

Sometimes people use transient ischemic attack and may use the acronym T.I.A. While this stroke has the same effect, it’s different because it’s more temporary. However, multiple T.I.A.s can lead to the same result as ischemic strokes.

For this article, we will use I.S. to refer to ischemic strokes.

What is an Ischemic Stroke

I.S. is one of three types of strokes. One of the leading causes of a stroke is an artery blockage. This situation prevents blood and oxygen from reaching that part of the brain. Those brain cells become damaged, and the damage can become permanent if the blockage isn’t cleared fast enough.

What are the causes of stroke blockage?

The blockages can be caused by plaque or a blood clot. In the case of plaque, it can break off at the source and travel to the neck or brain, where it may become lodged. Blood clots can dissolve before it reaches the neck or brain, but if it doesn’t, it can become lodged and cause a blockage.

What are the risk factors for I.S.?

Some risk factors for I.S. can’t be helped, but most of them are due to poor lifestyle choices (a great example is hypertension). Risk factors include:

Diabetes
Hypertension
High cholesterol
Atrial fibrillation
Sickle cell anemia
Smoking
Alcohol abuse
Drug abuse
Congenital heart defects
Clotting disorders

Scientists and medical experts have researched genetics as a risk factor for I.S. While there has been some evidence of genetics as a risk factor, they only have a small effect on the overall risk.

Statistics on Ischemic Strokes

The statistics on I.S. are alarming. These strokes have become a significant problem in the United States, mainly due to the unhealthy lifestyle that many Americans adopt. According to the Centers for Disease Control (C.D.C.):

Of all strokes, 87% of them are I.S.
Someone has a stroke every 40 seconds in the United States.
Someone dies from a stroke every four minutes.
Almost 25% of annual stroke cases are people who have had a stroke before.
Black people are twice as likely to have their first stroke at an early age than white people.
The death rate for Black people from strokes is twice as high as that of white people.

There are some evident racial disparities regarding strokes and healthcare in the United States. However, this doesn’t change the fact that strokes, particularly I.S., is a problem for everyone, regardless of race.

9 Signs You Should Never Ignore

Recognizing an I.S. can be tricky because the symptoms can be vague. They can even begin to happen days before the stroke, making it harder to put them together. If that’s not confusing enough, women can have different or additional symptoms apart from men.

With symptoms so hard to pin down or put together, you must see a doctor if you have any of these symptoms. You should probably get evaluated immediately if you have more than one at a time.

1. One of your limbs is numb for more than a few minutes.

Arm or leg numbness on its own is not uncommon. It can occur if you’ve had your limb in an uncomfortable position for an extended time. However, if the numbness is sudden and you can’t find any logical reason, it could be a sign of a stroke. This is especially true if the numbness is only on one side of your body, particularly the left side.

2. You suddenly become off-balance.

Randomly losing your balance, dizziness, or fainting is not normal under any circumstances. It’s an indicator that something is wrong, even if it’s something minor. Unfortunately, it’s also a symptom of a stroke.

If this happens to you, don’t brush it off. You’ll need to see a doctor no matter what but look for other signs of a stroke. If you find any, head to an emergency room without hesitation.

Science explains how diabetes affects Americans by race and tips for preventing the disease.

3. You suddenly become confused.

Sudden confusion or fogginess is a big sign of something wrong with your brain. Sure, it could mean you’re tired, but it’s probably unlikely unless you’ve been up for several days. Since a blood blockage characterizes a stroke in your brain, it makes sense that you would start having impaired cognitive functioning. Sudden confusion or fogginess is an apparent emergency. It could mean you’re close to having a stroke.

4. Strange vision problems.

A sign of a stroke is vision problems like seeing double or blurriness. Like the other symptoms, it would probably happen suddenly. Vision problems can indicate other conditions, as well. It’s hard to tell without seeing a doctor, but whatever you do, see one quickly if this happens.

5. You develop a headache bad enough to be a migraine.

Headaches are common and usually don’t indicate anything significant. However, if you get an acute headache and it’s the worst one you’ve ever had, no one needs to tell you that it’s not normal. This is especially true if you don’t have a history of headaches or migraines.

6. Suddenly, you can’t breathe.

While this is a less common stroke symptom, it can occasionally happen to some people. Even if it’s not a sign of a stroke, not being able to breathe is a severe emergency. At the least, this can lead to you fainting and injuring yourself on top of whatever is happening. If this happens, stop what you’re doing immediately and seek medical attention.

7. You’re suddenly slurring your speech.

Slurred speech is a classic sign of someone having or about to have a stroke. It happens for the same reason that confusion happens – the blockage to the brain. The blockage could affect the part of the brain that controls speech and/or psychomotor skills. If you’re slurring your speech suddenly, get some help. If you’re alone, call 911.

Signs That Primarily Occur in Women

These signs happen to women more often than they do to men. It’s unclear why there is such a vast gender disparity among these symptoms. It’s not even a commonly known fact that there is a significant gender disparity among any symptoms.

Despite the disparity, don’t dismiss these if you’re a man. The chances of them happening to you may be slim, but not impossible.

8. You suddenly experience general weakness.

You may find yourself having a hard time lifting your arms and legs. It may be difficult for you to do anything. Maybe you’re dropping light things or unable to pick up a cup. If you’re suddenly experiencing weakness, you may be close to having a stroke.

9. Persistent hiccups.

According to neurologist Diana Greene-Chandos, MD, director of critical neuroscience care at Ohio State University’s Wexner Medical Center, sudden, painful hiccups that come out of nowhere are signs of an impending stroke. She says that the medical community or scientists don’t fully understand what causes the hiccups, but it’s widespread among female stroke victims.

Keep in mind that these hiccups aren’t regular. They’ll be extra strong, and they’ll likely hurt. You’ll be heading to the E.R. for an evaluation.

Final Thoughts on Signs of an Ischemic Stroke

The most important thing to remember about signs of I.S. is that they will occur very suddenly, usually with no noticeable warning. Of course, some symptoms can occur a few days before the stroke, but they will still come suddenly. Looking for more than one sign at a time can be a better verification.

It may be difficult for you to recognize your signs. However, others will see that something is wrong with you. It’s important to share education with your friends and family, so they’ll also know what to do.

There is an acronym that is widely used to help determine if someone is having a stroke. The acronym is F.A.S.T. to remind you to act fast if you are having a stroke.

F – Face. Is one side of their face drooping?
A – Arms. Are they having trouble lifting one of their arms?
S – Speech. Is the speech slurred, or do they sound confused?
T – Time. Don’t wait. Act right away.

A stroke is nothing to play with. If you or someone around you is showing signs, getting help immediately is the best thing to do. After all, it’s better to be safe than sorry.

9 Ways to Master Small Talk (Even if You’re an Introvert)

September 24, 2020 by Kristen Lawrence

“That’s all small talk is – a quick way to connect on a human level – which is why it is by no means as irrelevant as the people who are bad at it insist. In short, it’s worth making the effort.”— Lynn Coady

Introverts naturally despite small talk because, in some ways, it seems forced or unnatural. However, deeper connections have to begin somewhere, which means sitting through a few generic conversations to start with. An easy question like “What do you do for work?” can easily lead to other exciting topics. Just because the discussion doesn’t include in-depth issues right off the bat doesn’t mean you shouldn’t get to know someone.

If you think about it, all connections begin with some form of small talk that an introvert seems to dread. Thinking back to your very first date with your significant other. You can probably recall it being a little awkward. You may also have not talked about anything beyond surface-level stuff, like your jobs, family, or favorite movies. Humans need to build up a level of comfort before they delve into the more complex or sensitive conversation.

An introvert doesn’t digest this well, however, as they have a more challenging time with small talk. They crave stimulating, deep conversations and want to skip the awkward phases. Many introverts (and maybe even some extroverts) find typical conversation topics uninteresting and impersonal. For introverts, the societal rules surrounding social interactions between new people seem oppressive and inauthentic.

Why introverts hate small talk

It usually lacks in depth and meaning. Introverts need either in-depth intellectual discussion or an emotional connection. They don’t want to know “what’s up.”
It creates barriers between people. Talking about societally acceptable topics such as jobs, the economy, or kids gets boring for introverts. They believe this doesn’t allow room actually to get to know someone on a soul level.
It seems forced or fake. An introvert needs authenticity, and small talk seems like the exact opposite of that. They crave conversations where they can get lost for hours and truly vibe with someone.
Small talk lacks real emotion. Since introverts thrive on emotional connections, small talk drains them. They may overshare when getting to know someone because of this.

If you have trouble with small talk as either an introvert or extrovert, perhaps the following tips can help you.

9 Ways to Master Small Talk (Even as an Introvert)

1 – Ask the other person to tell a story, or suggest one yourself.

If you feel unsatisfied in your conversation with someone, maybe ask them to tell a story about themselves. People usually love to tell personal information about themselves, which gives you a chance to get to know them. Try these questions when the conversation stalls or you want to shift in a new direction:

“What’s the most interesting thing about your job?”
“What’s your favorite thing about where you grew up?”
“How did you choose your career/job?”
“What would you do to earn an income if money was no object?”
“What is the coolest place you’ve traveled to?”

These questions don’t cross any lines or push boundaries, so they still fit in with small talk. However, they allow you to get a little more out of a person than the usual questions. They can also make great icebreakers that lead to even more in-depth conversation.

2 – Be authentic.

Introverts crave authentic conversation and people but may have trouble expressing themselves honestly. However, if you want to attract these types of people, you have to be bold. Don’t pretend or hide who you are for the sake of fitting in. People love honesty, and if you don’t want boring conversation, bring something interesting to the table.

Express your real thoughts and feelings, even if you feel afraid of what others may say. Just remember that your people will love your realness, and the people meant for you will stick around. Not everyone will love you, but don’t let this stop you from being yourself.

For example, if you find yourself at a party, you can use these as your guide:

“I honestly don’t go to parties much. I feel kind of awkward being here.”
“I am kind of bashful at first, but I warm up after a while.”
“I’m better at listening than talking, honestly.”
“Sometimes, I want to walk away from my job and travel. Do you ever feel that way?”
“It took all my energy to come to this party! Being an introvert is hard.”

Of course, you can tweak these to fit your personality and life circumstances. This will hopefully give you a few fresh topic ideas for your next social event, though, and help you feel more comfortable.

3 – Share small details about yourself.

It would help if you did not get too deep with this, but sharing facts about yourself helps others feel comfortable, too. For example, you could talk about what you love to do after work or a cool place you recently traveled to. Small talk doesn’t have to equate with the mind-numbing, flat conversation. The more you contribute and share, the more others will follow your lead.

4 – Ask more why questions.

If you ask someone’s favorite ice cream flavor, you get an answer and then move on to something else. However, when you ask why questions, it helps the conversation expand. For example, if you ask someone about their career, you could ask why they chose it. This could apply to anything, such as why someone prefers nighttime to daytime or why they drink black coffee.

Simply put, asking people why makes them contemplate their answer more, which can lead to some interesting conversation avenues.

Here are the habits of introverts that most people.misunderstand.

5 – Keep in mind that small talk can boost your happiness.

If you have an aversion to small talk, keep in mind that even an introvert can benefit from a brief conversation. In fact, studies have proven that idle chit-chat or “shooting the breeze” increases feelings of belonging. It also boosts people’s happiness, whether they had a quick conversation with a mailman or their barista. Humans were wired for connection, but in our fast-paced world, we often miss out on it.

We spend train rides staring at our phone screen or listening to music instead of saying hi to the person next to us. However, this disconnection only increases tension and anxiety. If you want to feel more engaged with your surroundings, smile at a stranger or give a compliment to your neighbor. You’ll feel better, even as an introvert.

6 – Don’t overthink it.

We realize that overthinking and introvert often belong in the same sentence, but they don’t have to! We overcomplicate so many mundand things in our lives by thinking about them too much. When you socialize with people, go with the flow and don’t force conversation. Listen if you feel more comfortable doing that, and talk when you have something to contribute.

If you worry about awkward silences, remember that the other person probably feels the same way. Try to remember that other people are human too and that we all have some degree of social anxiety. If you genuinely listen and act friendly toward people, you’ll make a good impression.

7 – Talk about something meaningful to you.

Small talk only gets a bad rap because people expect of others what they won’t give themselves. In other words, conversations with people don’t have to stay superficial and devoid of meaning. If you want to steer any conversation in a different direction, talk about things you enjoy. Perhaps the other person will find the topic just as interesting and have a lot to contribute as well.

8 – Try to find some common ground.

Maybe you and other people have similar hobbies or went to school for the same degree. Finding common ground with people helps you establish a bond and perhaps a friendship. If you find similarities between you and someone else, you’ll feel less awkward during small talk.

9 – Listen and be engaged with the conversation.

You don’t have to talk constantly to have a good connection with someone. Do not put a lot of added stress on yourself about what you’ll say next. Instead, practice active listening, don’t look at your phone while they talk, and smile when appropriate. If you decide to look forward to social interactions rather than dread them, it could change your whole outlook on small talk.

Final thoughts about how to master small talk as an introvert

Many introverts loathe small talk, but perhaps it just requires a change in perspective. Instead of dreading it, think about how you and the other person can benefit from it. What can you learn from the other person? What can you share with them that could improve their life? Look at social interactions as a chance to make an impact on someone’s life and vice versa.

This way, you’ll start looking forward to small talk instead of wanting to avoid it at all costs.

15 Unexpected Things That Can Trigger Anxiety

September 24, 2020 by Power of Positivity

Sometimes it can be clear why you feel anxious, but at other times it may not be so obvious. Many surprising things can trigger anxiety. There are quite a few pain-points when it comes to your mental health, and understanding potential triggers can help.

Your triggers will be things that occur every day, which could explain the timing of your anxiety. Narrowing it down to specific triggers can help you figure out which areas of your life could use a change.

Over 40 million adults in the United States suffer from an anxiety disorder, making them the leading mental illness. With this being the case, you or someone you know may suffer from it. Understanding the triggers can help you manage them, whether it is you who is struggling or someone close to you.

Fifteen Unexpected Things That Can Trigger Anxiety

Many of the triggers revolve around lifestyle habits such as nutrition and physical activity. Other contributors are tasks you may have to do or the environment you spend your time in. Once you’ve got an idea of what can trigger anxiety, you can make changes to improve your wellbeing.

1. Lack of Physical Activity

You’ve heard how important exercise is for physical health, but you may not know that it also affects mental health. The endorphins that release during physical activity can help prevent anxiety from setting in. Plus, it can help ease the tension that has already started.

When you lack physical activity, however, the opposite happens. Your anxiety will be more likely to be an issue, and it’ll only worsen the longer you stay still.

2. Social Media

While social media is intended to be relaxing and fun, it can cause severe anxiety issues. Studies show that the more time per day people spend looking at a screen, the worse their anxiety symptoms became.

Social media causes an unfavorable comparison of yourself to others, which leads to anxiety and a decreased sense of self-worth. Another issue that too much social media can cause is stress and anxiety when social media isn’t accessible. It may also cause you to experience difficulty in sleeping after scrolling through your timeline.

3. Clutter

It may seem like nothing other than a personal preference to have clutter throughout your home. This isn’t the case, however, as it can trigger your anxiety. It causes an inability to relax or focus and causes an overproduction of cortisol, a stress hormone.

Imagine living in a cluttered home that is continually triggering you and leaving you feeling drained. It isn’t an ideal situation, and it can be fixed by simply tidying up. A bonus to this is that cleaning and tidying can reduce symptoms of anxiety, so it’s a win-win.

4. Heat

When it’s hot outside, you may notice your anxiety kicking in. This is because it causes your breathing and your heart rate to increase. If it gets back enough, it could cause a panic attack as your breathing and heart rates continue to grow.

The heat can also cause you to become dehydrated, drained, and unable to focus. All of those things can trigger anxiety, too.

5. Too Much Caffeine

While another cup of coffee may sound like a great idea, it can trigger your anxiety. It will make you nervous and jittery, and then you’ll start noticing the other symptoms of anxiety soon after.

An excess amount of caffeine can also cause the fight or flight response to kick in. This makes your brain think that something is wrong, adding to the anxiety you’re already experiencing.

6. You Have too Much to Do

When you have work tasks, errands to run, children to carpool, and a house to clean, you’ll be anxious. If you add any more to that, such as volunteering at your child’s school, you’ll overdo it. Everyone has a breaking point, and you’re sure to reach it if you keep overscheduling yourself.

Learn how to say no to a request when someone asks for your help. Tell that that you would love to, but you already have so much on your plate. Being honest about why you can’t help will make it easier. This means you have to be honest with yourself, too, and admit when you can’t handle anything more.

7. Low Blood Sugar

Skipping meals or snacks when you are busy can contribute to your anxiety. Even if you don’t feel hungry, when you don’t eat, your blood sugar drops.

Low blood sugar can cause anxiety, and anxiety can cause you to feel like you aren’t hungry. Put an end to this cycle and eat even if you don’t think you’re hungry if you know it’s been a while. Plus, make sure to graze throughout your workday, even if you are busy at mealtimes.

8. Loneliness

When you spend time alone, you are more likely to have an anxiety episode. Even if you like alone time, you have to balance it with time spent with loved ones and friends. When you are alone too often or for too long, it can cause your mind to race. This can trigger your anxiety, as can feeling uneasy after being alone for a while.

9. Watching the News

The fact that world news can trigger anxiety is surprising. It is true, however, and can cause widespread anxiety for many people. Most news stories focus on bad news such as violence, anger, political differences, and inequality. After a while, it will leave you feeling downright terrible.

Keep in mind–it is crucial to know what is going on in the world, especially in your own country. To create a healthy balance, limit yourself to only checking the news one time each day. It’s not the news itself that can cause anxiety, it’s the amount of exposure to the information.

10. Running Late

When you don’t give yourself sufficient time to get somewhere on time, it can trigger your anxiety. Those individuals who always run late report higher levels of stress. Plus, they often feel unorganized and unfocused, resulting in even more anxiety.

11. Not Drinking Enough Water

Dehydration can cause several issues for your body and mind. A slight case of dehydration can even cause anxiety levels to rise so that it can happen relatively quickly. Studies show that ramping up your water intake can bring you calming feelings and relieve anxiety symptoms.

12. Not Spending Enough Time Outside

Fresh air is essential for your mental health, even if you don’t particularly enjoy the outdoors. Spending time out-of-doors and breathing in the fresh air can increase your energy.

On the other hand, spending too much time inside can cause your energy to be depleted. This is because Vitamin D protects against anxiety and depression, and a lack of the vitamin can trigger the issues.

You don’t have to go hiking and do anything strenuous. Instead, just spend time sitting in your yard or strolling through your neighborhood.

13. Being Hungover

A hangover is typically associated with headache, vomiting, and nausea. It can also trigger your anxiety by messing up the way your brain processes information. Plus, it can interrupt your sleep, which is known to have a negative impact on your anxiety and mental health.

The more often you drink and experience hangovers, the worse your anxiety will likely become. Eventually, it can even rewire your brain so that you feel anxious most of the time.

14. Dreading the End of a Good Time

When you are still having all the fun, you shouldn’t feel anxious–but you still might. The last day of vacation or the last day of your weekend can be enough to trigger anxiety. Anticipating the return of mundane tasks of daily life can have a severe impact on your mental health.

15. Lack of Nutrition

You can eat whatever food you wish, but if you aren’t getting the proper nutrients, your mental health can suffer. When this occurs, you will find yourself becoming anxious, and you may not realize why. To ensure you are getting an adequate amount of nutrition, be sure to include the following foods in your diet:

beef
pork
chicken
leafy greens
fruit
eggs
nuts

Final Thoughts on the Suprising Things That Can Trigger Anxiety

Anxiety disorder is something many people suffer from, and many of the triggers are surprising. Simple things in your day could be making you anxious. Making changes in your daily life can be life-changing when it comes to your mental health.

From the things you eat or don’t eat to the amount of sleep you get, everything plays a role. The way you choose to spend your valuable free time or your moments before bedtime can be triggering, as well.

Think of these unexpected things that can trigger anxiety and compare them to your life. If you find that some of these triggers apply to you, think about trying to change it and see what happens. The worst thing that may occur is that nothing changes. But the best-case scenario is an improvement in your wellbeing.

Doctors Explain How 12% of Colorectal Cancer Occurs in People Under 50

September 24, 2020 by Power of Positivity

The world was heartbroken by the death of Chadwick Boseman. However, the most common reaction was shock and confusion at learning that he’d died of colorectal cancer. No one except for his close family knew. It was an event that the world wasn’t prepared for. Perhaps the most confusing part of the whole ordeal is the fact that Chadwick Boseman was only 43 years old when he died.

According to the Centers for Disease Control (CDC), this cancer most commonly occurs in people that are 50 years old or older. It’s the third most common cancer-related cause of death in the United States. However, it’s highly survivable with early detection.

Chadwick Boseman was young for death from this type of cancer. This fact goes to show how important it is for everyone to be screened for colorectal cancer as early as possible. It shouldn’t be thought of as just an elderly person’s disease.

What is Colorectal Cancer?

Colorectal cancer is a form of cancer that can be in the large intestine (colon) or the rectum. It’s often called colon cancer or rectum cancer for short (these terms will be used interchangeably for the rest of the article).

This particular cancer begins with polyps (a collection of small lumps) that may occur in the colon or the rectum. These polyps are often benign, meaning non-cancerous. However, some can turn malignant, meaning cancerous. For this reason, doctors recommend getting polyps removed as soon as possible.

Colorectal Cancer Statistics

Diagnoses of colon and rectum cancers have been on the decline over the past few decades. This news also means that the deaths from these cancers are also on the decline. However, when you do a breakdown by age and race, the statistics can be surprising.

Breakdown by Age

Chadwick Boseman’s age is partly what made his death from colon cancer seem unreal. It used to be that this cancer rarely showed up before 50 years of age. Despite an overall decline in colon cancer cases, the cases among people under 50 are on the rise. The American Cancer Society estimates that 12% of colon and rectum cancer diagnoses will be in people younger than 50 years old in 2020.

Here are some other age-related statistics:

In 2011 to 2016, cases:

dropped by 3% per year in people ages 65+
rose by 1% per year in people ages 50 to 64
rose by 2.2% per year in people under 50

In 2008 to 2017, death rates:

declined by 3% per year in people ages 65+
reduced by .6% per year in people ages 50 to 64
increased by 1.3% per year in people under 50

Unfortunately, Chadwick Boseman was a victim of that increase for people under the age of 50 years old. With the rates on the rise for young people, it’s more important than ever to get a colonoscopy (a screening for colon and rectal cancers) as early as possible.

Breakdown by Race

While age is the most crucial factor when it comes to colon and rectum cancers, the statistics on race show which groups are most at risk. Here are some statistics about the rate of new diagnoses of colon and rectum cancers by race in 2017 from the CDC:

Black people had the highest rate at 40.4%
White people had the second-highest rate at 36.3%
Hispanics were 32.5%
Indigenous people were 29%
Asians were at 28.5%

The percentages for the Black community are particularly alarming because they make up such a small percentage of the population. Blacks only make up 13.4% of the people in the United States. Yet, they have almost half of all colon and rectal cancer cases in the country.

This huge mismatch of numbers is thought to be because minorities don’t have access to adequate health care, so the polyps aren’t being caught before they become malignant. It’s true – the numbers are high among minorities. However, colon and rectal cancers are a big problem among all people.

Risk Factors of Colorectal Cancer

While the causes of colorectal cancer are unknown, there are risk factors that link to this particular cancer. Some risk factors can be avoided while others can’t. These risk factors include:

Unavoidable Risk Factors

Age is one of the unavoidable factors that was discussed earlier in the article. The median age for developing colon and rectal cancers is 68 years old. However, it can occur in much younger people.

Obesity and Diabetes

Obesity and type 2 diabetes, which are strongly associated with each other, can be a risk factor for the cancers. Research suggests that a lack of insulin, as well as a large waist circumference, increases the risk of colon cancer. This statistic is no surprise since these two issues also cause several other problems in the body.

A History of Polyps or Cancer

If you’ve had polyps or cancer before in your colon or rectum, this puts you at a higher risk of developing them again. This factor is true even if your doctor removed all the polyp or cancer, or even if they were benign.

Genetics

If you’ve ever heard someone say, “it runs in the family,” they’re referring to genetics. It seems that cancers can rampage through generation after generation in a family. It’s not fully understood how this happens, but it appears that inherited genes and shared environmental factors contribute to cancers being passed down through generations.

Inherited syndromes are risk factors for colon and rectal cancers. Two common syndromes are familial adenomatous polyposis (FAP) and hereditary non-polyposis colorectal cancer (HNPCC).

Doctors explain how a colonoscopy could save your life.

Avoidable Risk Factors

Avoidable risk factors are choices that you make in life that are unhealthy or unsafe. Despite them being risk factors, people make decisions to participate in unhealthy choices every day.

Diet

Researchers believe that eating a lot of red meats and processed meats can lead to colon cancer or rectal cancer. However, eating a fiber-rich diet full of fruit and vegetables can reduce your risk of developing cancers.

Substance Abuse

Substances like cigarettes, alcohol, and drugs can lead to an increased risk for cancers. Cigarettes are a terrible culprit – they’re full of chemicals that can ravage your body and cause many different types of cancers.

Signs of Colorectal Cancer

Early detection is the best way to beat colon and rectal cancers, so if you have any signs of the cancers, you shouldn’t hesitate to see a doctor. Signs of colon cancer can include these symptoms:

Noticeable changes in your bowel movements
Narrow stools
Blood in the stool
Abdominal discomfort
Unintentional weight loss
Diarrhea or constipation
A feeling that the bowel isn’t empty

If you have these symptoms or a combination of them, don’t hesitate to see a doctor and request a colonoscopy. It’s much better to be safe than sorry. If you happen to have colon cancer or rectal cancer, catching it in an early stage gives you your best chance of beating it.

Stages of the Cancers

Researchers and medical experts may not know the exact causes of the cancers, but they have been able to divide them into stages. The stages are numbered from zero to four. Phase zero is sometimes not considered as having cancer. This means it hasn’t grown through the inner layer of the colon or rectum.

In stage one, colon cancer has grown through some layers of the colon or rectum. It hasn’t reached the lymph nodes or spread to other areas yet.

Stage two is divided into three parts. By the end of the third part, cancer may have grown to the outermost layer of the colon or rectum but has not spread to the lymph nodes or other areas yet.

Stage three is where things get scary. This stage is also divided into three parts. By the end of the third part, cancer grows through the last layer of the colon or rectum and next spreads to nearby lymph nodes.

Stage four is also in three parts. In this stage, cancer has spread to other organs or other parts of the body. Even if the tumors did not spread to the lymph nodes for some reason, extending to an organ automatically puts it in stage four.

Stages three and four are critical. In many cases, once cancer reaches this point, it can be lethal. Indeed, Chadwick Boseman wasn’t diagnosed until he was in phase three. He was in stage four when he died.

Final Thoughts on Colon and Rectal Cancers in People Under 50

Colon and rectum cancers can no longer be thought of as cancer that old people get. It’s clear from the breakdown by age and race that young people are developing these cancers at an alarming rate. It’s even worse for young minorities.

Beating colon or rectal cancers is possible with early detection. Doctors are starting to recommend that people get a colonoscopy at the age of 45 instead of 50. However, don’t be afraid to get one even earlier than that. It could mean the difference between life and death.

15 Anxiety Management Tips That Can Improve Your Mental Health

September 24, 2020 by Power of Positivity

Do you have the proper tools for anxiety management? Anxiety is one of the most common mental health disorders around. It’s estimated that more than 40 million adults suffer from this condition.

When your body is in a constant state of worry, you can feel tired, irritable, restless, and as your whole life is out of balance. As if all the mental signs weren’t bad enough, it’s also common for you to feel numerous physical symptoms. The time between when the symptoms appear, and you get an official diagnosis can be unsettling.

You may feel as if you have the flu or some other illness that is draining your resources. Your body and brain share a strong connection. When you feel your anxiety rising, it can cause digestive issues.

Then, the digestive issues can increase your anxiety because you know something is wrong and can’t figure out what is causing it. Many people don’t know what is causing the symptoms they’re experiencing. Society wants to blame everything else before looking to a mental health disorder for the truth.

Here are some red flags and strange sensations that come from an underlying anxiety condition and tips for managing them.

1. Stopping the Feeling of Impending Doom

You can have issues in your body that make you feel like you’re going to die. People who have a problem with constant angst often feel like there’s something wrong.

Being under constant stress can make you have headaches. Chronic headaches may make you think you have a brain tumor. The truth is that your issues are caused by muscle strain not cancer. The physical symptoms can be quite painful.

• Management Tip:

Remind yourself that this is anxiety and will pass. For those aching muscles, try a warm compress to help soothe away the pain.

2. Slowing a Racing Heartbeat

When you feel stress and angst, your body releases hormones that control the fight or flight response. Cortisol and adrenaline are two powerful hormones that help you stay safe. Once the anxiety passes, the flight or fight response will calm, and your heart will stop racing.

• Management Tip:

Learning mindful breathing and meditation can help to calm a racing heart and is a vital part of anxiety management.

3. What to Do With Sweating?

Why is it that when you get nervous you tend to sweat? It’s yet another one of the physical signs displayed from the overload of adrenaline and cortisol in the body. Some people will become drenched in sweat when they feel their nerves are in an uproar.

• Management Tip:

Thankfully, the unpleasant sensation will soon pass. Try using a cool cloth to help your body regulate its temperature. Placing it on the back of the neck can work wonders.

4. Settling Nausea and an Upset Stomach

When you have problems with anxiety, you become hypersensitive to every sensation you feel. You might be having hunger pangs from missing lunch or that second helping of spaghetti didn’t sit right with you. Your stomach can start churning when your anxiety is at peak levels.

• Management Tip:

The key is to counteract the overproduction of acid, which is likely caused by stress hormones. You can drink ginger ale or have some saltines to help the sensation pass quickly. Part of anxiety management is finding methods to calm digestive and other issues in the body.

5. Stopping Dizziness

Dizziness or being lightheaded is a common problem when someone is having an anxiety attack. A lack of oxygen causes most cases of lightheadedness due to hyperventilation.

When you are feeling pangs of anxiety, you start breathing faster than usual, and you’re not getting the proper amount of oxygen to your brain.

• Management Tip:

Breathing into a paper bag or using meditation can help to quickly restore oxygen levels to a normal range.

6. Counteracting the Feeling That You Will Faint

Along with dizziness and lightheadedness comes the feeling as if you’re going to pass out. You want to be mentally sound, but it’s hard to make sense of all these weird feelings.

Very few people pass out during a panic attack. Part of anxiety management is knowing the sensation will pass and develop good coping skills.

• Management Tip:

Find a safe place to sit or lay, and close your eyes. Turn a fan on to help circulate air, or put your head between you’re knees. It will be over before you know it.

7. Warming Yourself During Shaking or Chills

Shaking or having chills during times of anxiety is normal as the body is trying to regulate its temperature. It’s a fleeting physical symptom that doesn’t last long, but it’s just another way your body is trying to cope with what’s going on.

• Management Tip:

To manage this symptom, grab a throw and cover your body. You can help to regulate your temperature until the attack passes

8. Relax Your Breathing Difficulties

Having a panic attack can make you feel as if you can’t breathe. Your chest may feel heavy, and you may feel as if you are struggling to get air. Your airway is not shutting down, but it can certainly feel that way.

• Management Tip:

Keep an inhaler with you if you have problems breathing as it’s one of the best anxiety management tips. Also, breathing in a brown paper bag can help as well as going outside and inhaling fresh air.

9. Stopping Constipation or Diarrhea

Have you ever received terrible news and instantly felt sick with diarrhea? The digestive tract is sensitive to all the extra hormones floating around your body, and it will respond accordingly.

• Management Tip:

Chronic issues with these digestive problems can affect your overall well-being. To manage this, control your diet and use herbal remedies like extra fiber to regulate your bowels. You may also need antidiarrheal medications to leave your home.

10. Handling Chest Pains

One of the most troubling sensations during an anxiety overload is chest pains. It’s one of the red flags for a heart attack, so it’s hard to know if it’s coming from your mind or heart.

If the sensation doesn’t pass in a few minutes, you need to see a doctor and be evaluated for heart trouble. It’s one of those things where you don’t want to take a chance.

• Management Tip:

If it’s panic, usually mindful breathing will help to release the tension in your chest area. Don’t linger because it could be a heart attack.

11. Stopping the Feelings that You’re Going Crazy

Did you know that if you were going to have a battle with psychosis and take a mental vacation that you don’t usually have thoughts about it first? If you have feelings that you’re not mentally sound and about to go crazy, you can almost count on it being anxiety-based. Psychosis isn’t often a condition that gives you advanced warning.

• Management Tip:

Remind yourself that this is anxiety and it will soon pass. Use self-talk to get through this. Grounding techniques can also help to restore a sound feeling

12. Dealing with Dissociation

Some people believe that their body gives them little warnings that they’re about to have an anxiety issue. One of those physical signs is disassociation. People who have dissociative tendencies often feel as if they’re losing touch with reality or time.

• Management Tip:

To handle this symptom, you need to make mental notes of things around you. Say out loud what you see, smell, and things of this nature. Remind yourself that your okay and this feeling will be over soon.

13. Stopping the Irritability or Agitation

During times of high anxiety, you can become quite irritable or moody. Though it’s not one of the most common signs when your anxiety is peaking, you may feel out of control and like you’re mad at the world.

• Management Tip:

To control agitation when you feel angst, you need effective anxiety management techniques to keep from alienating those around you. Take a walk or close yourself into a safe space until you can be around others without being offensive.

14. Countering the Need to be in Constant Motion

Part of the fight or flight sensation makes you feel like you need to move or go. Some people run outside when they have a panic attack, feeling that they need to get out of the house.

• Management Tip:

Grounding techniques can help you feel safe. This instinct could protect you in imminent danger, but the threat is exaggerated when anxiety occurs. If you feel like you need to run, go outside and practice mindful breathing to calm down.

15. Dealing with Derealization

When your anxiety is getting ready to peak, things may look strange and like you’re in a cartoon world. If you look around and see that the room looks off and odd, then you know a panic attack is coming as derealization is a warning sign.

• Management Tip:

One of the best anxiety management tips for this is grounding. Remind yourself of things you see, objects you can touch, and where you are. Vocalize to yourself that this is your anxiety and you’re not going crazy.

Final Tips on Embracing These Effective Anxiety Management Strategies

Anxiety rocks your sense of well-being. When you first start having these attacks you don’t have effective coping skills. The severity of the symptoms can send you into a tailspin.

However, after you experience a few bouts of panic, you will learn effective anxiety management skills. The best anxiety management methods include grounding, meditation, mindful breathing, self-talk, or calling a trusted support person.

With your new mindset, you can and will learn how to deal with this situation, and thankfully, anxiety is very treatable.

10 Healthful Benefits of Potato Juice Never to Ignore

September 23, 2020 by Power of Positivity

Did you know that potato juice is one of the healthiest elixirs around? Yet few indulge in this radical drink? Juicing has been the buzzword in the health and fitness world for quite a while. Maybe you’ve discovered the benefits of drinking fresh juice from fruit, vegetables, and herbs.

If you’ve ever grown these vegetables, you know that they grow from smaller versions planted in mounds or hills. The “eyes” on the seeded spuds sprout and send up a small bush of green foliage with delicate flowers.

Although these greens are toxic, the underground tubers are dug up for our consumption. Did you know that you can also grow impressive spuds in large plastic tubs filled with rich soil? It’s okay if you don’t grow your own. Just be sure to choose the freshest ones in the grocery store or farmer’s market, organic, if possible.

Have you ever wondered about the origins of potatoes? They show up in every culinary way possible, and even in our literature and art. Do you remember the cute Mr. and Mrs. Potato Head toys with the removable faces?

Potato History

Where would global cuisines be without the humble spud? Whether you eat it boiled, fried, mashed, or baked, potatoes are a beloved staple. Statistics say that Americans consume 110 pounds of the tasty tuber each year, and Europeans consume even more. The passion for potatoes is so great that The Potato Museum in Washington, D.C., is a popular tourist destination.

The Incas: World’s First Spud Farmers

The next time you dig into a mound of mashed spuds or bite a crunchy chip, thank the Incas of ancient Peru. Food historians believe that these native South American people cultivated potatoes as early as the 8th century BCE.

After Spain invaded and conquered Peru in the early 1500s, the Spanish conquerors brought some spuds back to Spain, and the tuber’s popularity spread throughout Europe.

From Europe to America

Perhaps no European nation is more synonymous with potatoes than the Emerald Isle, thanks to Sir Walter Raleigh. He saw profit in the delicious vegetable and planted a 40,000- acre plot of them in County Cork in 1539. Soon the abundant spud carried into Africa and Asia and all over the world.

The British brought potatoes to the American colonies, and soon it became a legendary crop in the New World because they are easy to grow and provided satiety. Did you know that Idaho and Washington’s states produce almost half of the potatoes grown in America today? No wonder spuds are number four on the chart of America’s largest crops.

The Vast Benefits of Juicing Potatoes

While you’ve eaten them fried and mashed, what about juicing them? Here are some health benefits to drinking the juice of a spud.

1. High in Potassium

You probably eat bananas because you know they are loaded with potassium. Did you know that taters are also a treasure trove of this electrolyte? This essential electrolyte that your body uses for several functions, such as:

Regulating blood pressure
Balancing water in the body
Controlling nerve impulses
Maintaining a proper pH balance
Supporting digestion
Maintaining heart rhythm
Supporting muscle functions

If you drink just one glass of tater juice, it will provide a little over 30 percent of your daily potassium requirements.

2. High in Iron

When you think of foods abundant in iron, meat, and other proteins, probably come to mind. However, vegetarians and vegans will be happy to point out that many vegetables, like the spud, are excellent iron sources, and they provide just as much satiety. If you need more energy, iron helps oxygen flow throughout your body to battle exhaustion.

When you juice a large spud and drink it, you’ll be ingesting almost 20 percent of your daily protein needs. Having a glass of potato water is an ideal way of starting your morning or preparing for a workout. Let this terrific tuber help you pump the iron.

3. High in Vitamin C

Remember how your mother always encouraged you to drink your orange juice so you’ll have enough Vitamin C? Mom knew what she was talking about and would be pleased to know that her famous tater casserole was also a valuable vitamin source. Keep your immune system in prime condition with extra Vitamin C from potato juice.

4. Provides B-Vitamins

Who would have thought that a serving of spuds could boost your mood? These root veggies contain a multitude of B-Vitamins, such as B6, B3, and B2. Multiple studies show a positive correlation between consuming Vitamin-B and reducing the symptoms of depression and anxiety.

If you have one of these common mental conditions, boosting your B-Vitamins may help you. The sun may shine a little brighter in your world when you enjoy a fresh glass of potato juice.

These ten food cravings explain what your body lacks.

5. Provides Calcium

Dairy products are a prime source of calcium that your body needs to maintain healthy bones and teeth. A lack of calcium can weaken your smile and cause brittle bone disease and osteoporosis. You won’t be short on calcium when you enjoy a refreshing glass of potato juice.

You get about 30 mg. of calcium from just one big potato, which will also help muscle function, circulation, and hormone balance.

6. High in Beta Carotene

Have you ever seen a rabbit with poor eyesight? Perhaps they instinctively know that carrots, high in Vitamin-A, keep their peepers bright and focused. While you munch on healthy organic carrots, don’t forget that spuds and their juice have a healthy beta carotene dose, too.

7. The Link to Zinc

You maintain a keen sense of smell and taste, thanks to getting enough zinc in your diet. This essential mineral is found in many foods, like spuds, and is also necessary for your immune system. Guys, zinc is also required for good prostate health, so you can’t go wrong with having a cold glass of potato juice.

8. Provides a Kick of K

Maybe you don’t think about Vitamin-K as much as its sisters, but your body must have it to absorb calcium better. If you want your blood to clot properly, you also need some K. Let potato juice give you a head start for your daily requirements.

9. Provides Antioxidants

Give your immune system a boost with a yummy glass of potato juice. It has the antioxidants you need to fight free radicals that can damage your cells. Plus, it allows your body to absorb iron better and produce collagen for younger, healthier skin.

10. Kind to Your Skin

For generations, people often rubbed a sliced spud on their skin to relieve irritation and promote healing. Why not try potato juice as a refreshing skin tonic? It may help calm the symptoms of acne or other skin conditions.

An Easy Way to Make Potato Juice

Are you ready to enjoy the bountiful benefits of potato juice? It’s quick and easy to make whenever you want it. All you need is a large organic potato per person, a juicer, or a blender. It doesn’t store well, so only make enough to be consumed immediately.

How To:

Place your spud in a cold sink of water with a half-cup of white vinegar. Use a veggie brush to scrub away the sand and dirt on the surface till it’s spotless.

Avoid the temptation to peel the tuber because most of its nutrition is in the skin. If you notice any sprouts or unsightly dark spots, use a paring knife to remove them.

Now, cut the spuds into bite-sized chunks. Add the pieces to your juicer or blender to make the servings of the tater juice you need. If you are fine with a little healthy pulp, a blender will work. If not, most juicers will strain the pulp for you.

Flavor Options

You would be surprised at how delicious potato juice is on its own. However, if you want to bump up the flavor factor, you can always add a few other healthy ingredients. Just like in traditional juicing, you are only limited by your tastes and imagination.

Consider These Choices:

•Add a tropical flair with a splash of lemon and lime juice, providing more Vitamin-C.

•Want a sweeter taste? Add a few strawberries, blueberries, and raspberries for a flavor that even your kids will love.

•When you add kale or other dark leafy greens, you will boost the juice’s taste and its nutrients.

•Who said you always must use a white potato? Try different varieties, like Yukon golds, purple, or even sweet potatoes.

Final Thoughts on Drinking a Nice, Tall Glass of Potato Juice

Okay, so this beverage might sound strange at first. But now that you have read the reasons why not give it a try? If you want a healthy juicing option, you can’t go wrong with a glass of potato juice. It’s inexpensive, easy to make, and chock full of the nutrients your body needs.

Dermatologists Explain Stress Acne and 3 Ways to Fix It

September 23, 2020 by Power of Positivity

Nobody is immune to stress, from the wealthiest crust of society to the poorest of the poor, there is no escape. If you have a physical or mental condition, you know that stress only makes it worse. But can tension cause your body to have a breakout of stress acne?

While it’s possible to reduce stress in your life, it’s impossible to eliminate it. Indeed, life is demanding. Stress protects you from imminent danger and is necessary for learning and growing.

Like many other automatic responses in your body, your brain is hardwired to respond to stress. In a dark, primordial world filled with unknown hazards, early humans depended on this response to survive. They often had a split second to energize their bodies and decide to fight, flight, or flee.

The human survival instinct remains unchanged over thousands of years. The same response that your ancient ancestors had now protects you in dangerous situations. However, your brain doesn’t distinguish stressors and will react accordingly.

How Stress Works

Think of stress as your body in overdrive. Since you aren’t a superhero, your body doesn’t operate at maximum speed and strength continually. When your brain perceives a threat, i.e., stress, it kicks into high gear with complex reactions.

Stress and your brain

Your brain signals your body to produce adrenaline and cortisol for an instant boost of energy and strength. It’s preparing you to fight, flight, or flee. If you’ve ever read stories of people lifting cars off someone trapped underneath, you understand how robust this response is.

How many times has this survival response helped you avoid danger or even saved your life? Without it, humanity would have been extinct millennia ago. Even when it comes to a survival instinct, you can have too much of a good thing.

Since your brain treats every stressor the same, your body may freeze in a constant state of threat. You may not be running from a hungry saber-tooth tiger-like your prehistoric ancestors, but your brain doesn’t differentiate. Whether you had a fender bender or are late for work and stuck in traffic, stress is all the same to your body.

The stress response was meant for times of emergency, never as a persistent condition. Unless you are fighting for your life, your body doesn’t need a rush of adrenaline and cortisol. Doctors explain that when you have a chronic overflow of these supercharging hormones, they can be a hazard to your body.

Signs & Symptoms of Excess Stress

Perhaps you are one of the millions of people in America who admit that they are stressed out in their lives. Just as a car would do, your body will soon wear out if it’s continually driving at high speeds. These are some signs that your stress levels are over the top.

Mental:

Problems with memory
Concentration problems
Chronic negative thoughts
Poor judgment
Anxiety, panic, or racing thoughts
Chronic worrying

Emotional:

Depression that won’t ease
Chronic agitation
Mood swings, irritability, rage
Feelings of isolation and loneliness
Feeling overwhelmed and hopeless
Exacerbation of mental illness

Physical:

Unexplained aches and pain
Digestion issues, such as constipation or diarrhea
Dizziness, nausea
Rapid heartbeat or chest pain
Loss of interest in pleasurable things, like sex
Chronic colds or flu symptoms

Behavioral:

Change in eating habits, such as overeating or not eating enough
Oversleeping or insomnia
Isolation and withdrawing from family and friends
Procrastination or neglect of responsibilities
Substance abuse to self-medicate: drugs, alcohol, tobacco
Newly developed nervous habits, such as tics, pacing, or nail-biting

Stress and Your Skin

Remember the joys of being a teenager? Wouldn’t it be wonderful to turn back the clock to those days? Your body was a raging river of hormones trying to bridge the gulf between childhood and adult.

Along with your changing body came the dread of every teenager: acne. For the most part, you have your hormones to thank for those whiteheads and blackheads that popped up out of nowhere. They seemed to appear at the worst possible times, like the morning before your senior prom.

Anyone who has ever raised a teenager knows about the

notorious mood swings due to hormone changes. Teenage years are also filled with stress, which adds a double dose of hormones to the brew. They go through many of the symptoms of undue strain, including skin breakouts.

Understanding Stress Acne

If you could look at a strong magnification of your skin, it might resemble a sponge. Your skin is covered with thousands of tiny holes called pores. Each pore is a porthole to either sweat or an oil gland.

Your oil glands produce a light lubricant that protects your skin and keeps it supple. Sweat glands make perspiration to cool your body when it’s overheated. Your pores’ purpose is to allow oil or sweat to come to the surface of your skin and any toxins that need to be washed from your body.

Both your sweat glands and oil glands are active from birth to adulthood. However, hormone changes in puberty often cause the body to overproduce oil, which is problematic for your pores. It’s the reason teens complain about the zits on their face, neck, and backs.

Try these twelve blackhead remedies at home.

Dealing with Clogged Pores

As your body’s largest organ, your skin is constantly shedding millions of dead cells and replacing them daily. Most get rubbed off by movement or from your clothes rubbing against your body. Many more are washed away when you shower.

Along with dead skin cells, your skin’s surface is also an assortment of dust, pollen, and bacteria. Many of these microbes are harmless or even beneficial, but some can cause infection and sickness. Dermatologists with the American Academy of Dermatology explain that a microbe called propionibacterium acne is the rogue bacteria responsible for zits.

Did you know that the stress hormone, cortisol, is what causes your skin’s oil glands to go into overdrive? Since adolescence is a prime season of stress, it stands to reason that an abundance of cortisol will pop out the zits overnight.

When your skin produces too much oil, you will often see those infamous slicks of fat on your T-zone, namely your forehead, nose, and chin. The surplus oil mixes with dirt particles and bacteria that clog your pores. If your pores can expel this toxic mix, blood rushes to them with warrior white blood cells, causing swelling and inflammation.

Blackheads are an open pore that’s clogged, while whiteheads are covered with a thin layer of skin and are usually inflamed. Soon, you have full-blown pimples that are swollen, painful, and full of infection. Stress acne works in the same way.

How to Fight Stress Acne

You awaken in the morning to get ready for your big presentation at the office. As you look in the bathroom mirror, you notice blackheads, whiteheads, or a pimple the size of a small planet right in the middle of your forehead. Does this sound like a familiar scenario?

It’s common to develop acne when you are overly stressed, especially if you have a history of acne problems. Your brain registers stress, believes you are in danger, and turns on the flood of adrenaline and cortisol. Not only do these excess hormones cause damage to your body, but the cortisol can cause acne breakouts.

It’s impossible to eliminate stress from your life, but you can minimize it. Stress acne is one of the myriads of conditions that are brought on by undue stress. Other issues include cardiovascular disease, diabetes, stroke, and some forms of cancer. It’s never too late to bring some tranquility to your life.

Learn ways of changing your lifestyle to lower your stress levels. Some people benefit from going for mindful walks, practicing yoga, meditation, and other stress-busting activities. Less stress may equal less acne.

How to Treat an Outbreak of Stress Acne

The same suggestions you give your teenagers at home are true for your adult stress acne. As much as you are tempted to do so, avoid squeezing whiteheads, blackheads, or a pimple. You may think you are just getting rid of the infection, but you may do the opposite and push more of it into the pore, which can make the problem worse.

The leftover scab can cause permanent scars or pits. Instead, you’ll need to be patient so that the blemish will heal on its own. If you are bothered with acne, there’s natural help. Try these three tried and true home remedies for your breakouts.

1. Tea Tree Oil

For generations, people have used tea tree oil to fight skin infections. It is a natural anti-inflammatory and antibacterial. Rub a dot of tea tree oil on the pimple, and it will usually dry up within days. Dermatologists participating in an Austrailian study reported significant improvement in acne after twelve weeks of use. Further, they reported few side effects.

2. Witch Hazel

An overproduction of oil can cause acne. Mild astringents such as witch hazel can clear your skin of excess oil without stripping it completely. Use a cotton ball soaked in a little witch hazel to wipe your face after washing gently.

3. Fresh Lemon Juice

Lemon juice is mildly acidic and is another natural astringent that can dry up acne. Rub some in break out areas after you have washed your face. Dermatologists who studied the topical use of lemon juice in one study attribute this favorable outcome to Vitamin C. They explain that the vitamin fights free radicals, enabling skin to renew and heal faster.

Final Thoughts on Beating Stress Acne

Take control of your stress and minimize its effects on your body, including whiteheads, blackheads, and stress acne. Find ways to bring peace in your life and watch how much better you will feel. Your body, including your skin, will love you for it.

20 Quotes About Serenity and Achieving Inner Peace

September 23, 2020 by Power of Positivity

When you are attempting to achieve serenity, you are looking for a state of calmness and peace. This is easier to achieve than you think because the only thing it depends on is your mindset. To reach inner peace, you have to rely on yourself because no one else can determine our level of peace. It is all about how you deal with things and your thoughts along the way.

We all struggle to remain in a state of serenity; however, even if it is easy. When this happens to you, these quotes about serenity can help you.

Twenty Quotes About Serenity and Achieving Inner Peace

1. “Peace is the result of retraining your mind to process life as it is, rather than as you think it should be.” – Wayne W. Dyer

When you can start appreciating and accepting life for what it is, you’ll find peace within. Avoid thinking of it in terms of what you thought it should be. This is the only way to find peace because accepting the present is essential.

2. “When I am able to resist the temptation to judge others, I can see them as teachers of forgiveness in my life, reminding me that I can only have peace of mind when I forgive rather than judge.” – Gerald Jampolsky

When you feel like you might judge someone, change your thoughts to something positive. Forgive what the person did to be potentially judged, and you will find peace sooner. Judging others is not the way to find it.

3. “If you are depressed you are living in the past if you are anxious you are living in the future, if you are at peace, you are living in the present.” – Lao Tzu

Don’t think of your life in terms of the past or the future. Think of the present only, and you will be able to find peace. By thinking of the past or future, you will be setting yourself up for depression, anxiety, or both.

4. “Do not overrate what you have received, nor envy others. He who envies others does not obtain peace of mind.” – Buddha

Appreciate what you have and avoid jealously of others. When you are jealous of others, you won’t be able to have peace of mind, as Buddha explains. Instead, you will always be worried about what you don’t have that other people do have.

5. “You’ll never find peace of mind until you listen to your heart.” – George Michael

As Michael says, you can’t find peace until you listen to your heart. Only then will you be able to experience serenity. If you aren’t listening to your heart, you will always feel conflicted.

6. “Chasing after the world brings chaos. Allowing it all to come to me, brings peace.” – Zen Gatha

When you are continually searching for what you want, you will never find it. Life will be hectic, stressful, and overwhelming if you live that way. Instead, wait for it to come to you, and you’ll experience peace during the process.

7. “You should feel beautiful, and you should feel safe. What you surround yourself with should bring you peace of mind and peace of spirit.” – Stacy London

The things and people that you surround yourself with should make you feel peaceful. You shouldn’t question your worth or feel insecure. Surround yourself with things and people that bring you happiness and peace, instead.

8. “There will be calmness, tranquility when one is free from external objects and is not perturbed.” – Bruce Lee

When you let outside forces impact your mind, it will not bring peace. Instead, it will bring anxiety and unsettling feelings. When you stop letting those external forces affect you, then you will receive peace of mind and serenity.

9. “You find peace not by rearranging the circumstances of your life, but by realizing who you are at the deepest level.” – Eckhart Tolle

It’s impossible always to change the circumstances. So, when this is the case, accept things for how they are and reflect on who you are. Once you become familiar and confident with yourself, you’ll experience peace.

10. “Inner peace begins the moment you choose not to allow another person or event to control your emotions.” – Pema Chodron

As explained before, you can’t let outside forces impact you in this way. It is your choice how you will let it affect you. As long as you choose to stay in control of your emotions, you’ll experience peace.

11. “Don’t search for anything except peace. Try to calm the mind. Everything else will come on its own.” – Baba Hari Das

When you are spending all of your time and energy searching for something that isn’t there, you’ll feel defeated. If you ever feel like you are in this position, take a step back and calm your mind. The sooner you can do this, the sooner you will find peace.

12. “Compassion, tolerance, forgiveness and a sense of self-discipline are qualities that help us lead our daily lives with a calm mind.” – Dalai Lama

When you can exhibit these positive characteristics, you’ll live peacefully. Be compassionate, tolerant, and forgiving in all instances. This may require self-discipline, which is another way to find peace within yourself.

13. “Peace is a day-to-day problem; the product of a multitude of events and judgments. Peace is not an ‘is,’ it is a ‘becoming.’” – Haile Selassie

New situations occur each day, so peace is something you have to work at daily. You can assume you are at peace; you have to keep working to stay that way. It can change in an instant if you let it.

14. “Just slow down. Slow down your speech. Slow down your breathing. Slow down your walking. Slow down your eating. And let this slower, steadier pace perfume your mind. Just slow down.” – Doko

When you slow down in life, you’ll be able to think more clearly and peacefully. You won’t be as stressed or overwhelmed, and things will seem to happen at a better time. When you do this, you will find that you are much more peaceful than when you are always rushing.

15. “Let go of the thoughts that don’t make you strong.” – Karen Salmansohn

Stop thinking thoughts that make you feel like you aren’t good enough or like you are weak. Neither of those things is true. Instead, you have to think about things that make you feel strong and confident. These thoughts are what will bring you serenity.

16. “The universe is not outside of you. Look inside yourself, everything that you want, you already are.” – Rumi

Embrace who you are and what you are. You are unique, and you are intended to be that way. Think of yourself in a good light, and realize that you are more than enough.

17. “Peace is a daily, a weekly, a monthly process, gradually changing opinions, slowly eroding old barriers, quietly building new structures.” – John F. Kennedy

You have to continually work on achieving peace within. Since life is always changing, you have to adapt, as well. Allow yourself to change and adapt to what is around you, and then you can count on still being peaceful.

18. “You will find peace not by trying to escape your problems, but by confronting them courageously. You will find peace, not in denial, but in victory.” – J. Donald Walters

Running from your problems or avoiding dealing with them will only hinder your path to peace. Before you can find peace, you have to deal with everything that may disrupt it.

Stop denying that there is an issue and, instead, address it, deal with it, and move on. This will allow you to let it go and leave peacefully with yourself.

19. “Don’t try to force anything. Let life be a deep let-go. God opens millions of flowers every day without forcing their buds.” – Osho

Attempting to force things will only cause you more stress and uncertainty. Let go of the urge to control everything and see what happens when you just let things be. Then, you will be peaceful, and the good things will come to you.

20. “Never be in a hurry; do everything quietly and in a calm spirit. Do not lose your inner peace for anything whatsoever, even if your whole world seems upset.” – Saint Francis de Sales

Take your time and embrace each moment as it comes. Work quietly while thinking calming thoughts even when things get hard. As Saint Francis de Sales explains, you have to hold onto your peace amid hardship.

Final Thoughts About Welcoming Serenity and Inner Peace into Your Life

It is easy to achieve serenity and inner peace, but you have to work at it continually. It is all about your mindset and your view on life. If you can embrace the present and accept who you are, you will be able to reach a peaceful state. Use these quotes to help you when you are struggling to remain at peace.

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