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Read These 20 Self Care Quotes to Lift Your Depression

September 22, 2020 by Sarah Barkley

Depression is a serious mental health condition that can’t be ignored. Ignoring it can cause suicidal thoughts or attempts, but you have to remember that life is worth living. These self care quotes can help lift you from depression and remind you how worthy you are.

Don’t let your mental health continue to hold you back. Things can always get better, and you can find happiness again.

Find a positive support system to help you through, and remember these self care quotes. The only way to get through this mental illness is by taking care of yourself.

Self Care Quotes to Lift You from Depression

1. “Keep good company, read good books, love good things and cultivate soul and body as faithfully as you can.” – Louisa May Alcott

Do good things that make you happy and surround yourself with good people. This will help you get through the depression and live a happier life. Things won’t be perfect because life never is, but you can be happy by doing what you love with whom you love.

2. “Noble deeds and hot baths are the best cures for depression.” – Dodie Smith

Doing good things for others will always make you feel a little bit happier. Taking a hot bath will help, too. If you do both, you’ll be out of your funk in no time.

3. “Keep yourself busy if you want to avoid depression. For me, inactivity is the enemy.” – Matt Luca

When you are inactive, you’ll find your mind wandering to negative thoughts. If you stay busy, however, you’ll find that you don’t have time for negative thinking.

4. “Your mental health is more important than the test, the interview, the lunch date, the meeting, the family dinner, and the grocery-run. Take care of yourself.” – Unknown

When it is necessary, it is okay to skip pre-planned events or dates. You have to take care of yourself if you want to take care of anything else. Skip the grocery shopping or lunch date, reschedule your meeting, and spend time taking care of you.

>5. “Sometimes, life will kick you around, but sooner or later, you realize you’re not just a survivor. You’re a warrior, and you’re stronger than anything life throws your way.” – Brooke Davis

There will always be unexpected obstacles in life, but things will get better. If you fight through the hard times, you’ll only be better because of it. You are stronger than you think, and you can get through anything.

6. “Sometimes, you need to be alone. Not to be lonely, but to enjoy your free time being yourself.” – Unknown

Being alone isn’t always bad, as long as you aren’t completely isolating yourself. Sometimes all you need is an evening or weekend to yourself where you can do whatever you want. You can let go and completely be yourself, which could help reset your brain and boost your spirits.

7. “Good humor is a tonic for mind and body. It is the best antidote for anxiety and depression. It is a business asset. It attracts and keeps friends. It lightens human burdens. It is the direct route to serenity and contentment.” – Grenville Kleiser

When you feel like you can’t boost your mood when you’re depressed, find something to laugh about. One way to relieve some of the symptoms is to laugh and smile, even when you aren’t sure you can.

8. “Invent your world. Surround yourself with people, color, sounds, and work that nourish you.” – Susan Ariel Rainbow Kennedy

Change your environment when you feel like you’re losing hope. Oftentimes, the world around you contributes to your mental health issues.

Make sure you are only surrounding yourself with good people. Plus, ensure that the colors and sounds around you make you feel happy and content. Even your work can make a difference in your mental health and well-being.

9. “On particularly rough days when I’m sure I can’t possibly endure, I like to remind myself that my track record for getting through bad days so far is 100%, and that’s pretty good.” – Unknown

Always remember that you have gotten through everything that has happened before. You will get through this hard time, too. Even when you feel like you can’t go on, remember that you can and that you are strong.

10. “There must be quite a few things that a hot bath won’t cure, but I don’t know many of them.” – Sylvia Plath

This was mentioned before, and Plath agreed that a hot bath could help your mental health. Take a bubble bath with essential oils in your tub, bring your favorite book or put on some music, and relax.

11. “There is hope, even when your brain tells you there isn’t.” – John Green

No matter what your brain is telling you, there is always hope. Remember that it is your mental illness forcing your brain to think this way. If you can remind yourself that there is hope, you will be able to lift yourself from the depressed state.

12. “When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life.” – Jean Shinoda Bolen

You need things in your life that bring you joy and make you happy. As Bolen says, you must care about yourself enough to make time for these things. If you aren’t enjoying life, your mental health will suffer, and everything else in your life will be affected, too.

13. “Man is fond of counting his troubles, but he does not count his joys. If he counted them up as he ought to, he would see that every lot has enough happiness provided for it.” – Fyodor Dostoevsky

It’s easier to think about all the bad things in life than it is to count the good things. When you are feeling bad, stop thinking about all the negativity. Instead, think about the positive things in your life and write them down to help you remember.

14. “When depression takes over, and I can’t push through it, I have to close my door and shut the world out. It’s the only way I know how to survive.” – Unknown

Sometimes you just need to be alone with your thoughts and to express your emotions. You can do this without judgment or questions from anyone else. Then, you can sleep until you feel a little better.

15. “Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.” – Parker Palmer

You have to take care of yourself before you can fully take care of anyone else. When you take care of yourself, you are taking care of your gift to everyone else, which is yourself. It’s not a selfish act because it benefits everyone in your life.

16. “Rest is not idleness, and to lie sometimes on the grass under the trees on a summer’s day, listening to the murmur of water, or watching the clouds float across the sky, is by no means a waste of time.” – John Lubbock

You have to take some time to rest, especially when you are depressed. Lay wherever you feel comfortable and breathe in the fresh air as you listen to the sounds around you. This will help you pull yourself out of the mental state you are in.

17. “If you could only sense how important you are to the lives of those you meet; how important you can be to the people you may never even dream of. There is something of yourself that you leave at every meeting with another person.” – Fred Rogers

You are more important than you will ever realize. There are people who love you who count on you every day. Plus, there are people out there you haven’t met yet that may need you in their lives.

18. “At the end of the day, tell yourself gently: ‘I love you. You did the best you could today, and even if you didn’t accomplish all you had planned, I love you anyway.’” – Anonymous

Always give yourself love and grace. No one is perfect, so don’t beat yourself up over your flaws. Love yourself no matter what happens, and everything will turn out okay.

19. “It’s one of the greatest gifts you can give yourself, to forgive. Forgive everybody.” – Maya Angelou

When you can forgive, it will benefit you immensely. You may feel your mood boost immediately. Letting go of these negative feelings is essential when it comes to your mental health.

20. “Almost everything will work again if you unplug it for a few minutes, including you.” – Anne Lamott

Turn off your devices and lay low for a while. Staying connected to the internet and all the negativity around you will keep you depressed. Take care of yourself and decide to unplug for a while.

Final Thoughts on Self Care Quotes to Lift You from Depression

Mental illness can negatively impact every aspect of your life. This is why it is so important to get through it and gain strength from it. These self care quotes can help lift you from depression and get you living life again.

Remember that you are worthy and strong, and you can get through anything. You have to take care of yourself, as these self care quotes explain. Then, you can live life to its fullest and be there with your loved ones.

If you feel like you may need more help or you feel suicidal, there is free and confidential help available. The National Suicide Prevention Lifeline is available via phone or online chat 24 hours a day.

10 Ways to Tell if A Child Is Eating Too Much Sugar

September 22, 2020 by Power of Positivity

How do you know if your child is eating too much sugar? You want your children to eat healthily and avoid junk food. Sure, the occasional treat is warranted. But did you know that the average person in this country eats more than 17 teaspoons of sugar every day?

The more sugar your child eats, the greater their risk of developing obesity, diabetes, and other chronic illnesses. Yet, they crave soft drinks, juice, bread, cookies, ice cream, and sweet breakfast cereals. Even if you’ve tried to limit their consumption, they can get their sweet fix elsewhere.

10 Signs Your Kids Are Consuming Too Much Sugar

It’s almost impossible to monitor everything they eat, but here are some signs that your child is eating too much sugar.

1. Weight Gain

Children grow and have weight gain each year. However, it’s essential to ensure that they stay within their target weight range for their height. One way to tell if your children are consuming too much sugar is by how well their clothes fit.

If growth spurts aren’t to blame for their current need for new clothes, it could be their overconsumption of sweets. As a parent, it’s essential to give them alternatives that taste good and are good for them. You can’t afford to continuously be buying new clothes because they have a junk food problem.

2. Too Many Cavities

Kids notoriously don’t brush their teeth well, and a large sugar consumption only makes things worse. If your kid has more than a cavity or two when they go for a cleaning, then it’s a sign that either not brushing good or they’re eating too much sugar. It can also be a combination of both. Is it possible that your child is a sugar addict?

3. Refuse Nutritious Foods

Sugar is an addictive substance that alters the brain. Did you know that research has shown that sugar travels the same pathways as cocaine? Once a child gets a constant diet of sweets, it’s easy to refuse nutritious foods.

Even if your child loved steak and green beans before, now they may be refusing them because their body wants junk. Nothing can fill that craving other than more sugar. If you can’t get your kid to eat anything healthy, then it’s probably because their body is craving sugar, and they’re addicted.

4. Moody and Irritable

Have you ever noticed how bad your mood tanks when you overeat sugar? Think of how you feel after the Thanksgiving meal. Your tired, bloated, and irritable, not to mention sleepy.

Children, as adults, have various moods that accompany how they feel. However, if you notice that your once pleasant child seems to be cranky and on edge these days, their diet could be blamed.

When you eat sugar, it instantly raises your glucose levels and gives you a feeling of euphoria. However, when those sugar levels rebound, it can make you tired and irritable. So, make sure you watch their diets closely.

5. Not Sleeping Well

Have you ever drunk a soda before bed and found that you were up all night? Not only does the caffeine affect your body, but the vast amount of sugar causes issues too.

Your children may not be sleeping well because they are eating too much sugar. Eating too many sweets can make your body feel as if it’s on speed. Coming down from that high isn’t so easy, mostly when you eat it late at night.

These ten food cravings explain what your body lacks.

6. Hyperactivity Issues

Attention Deficit Hyperactivity Disorder is a condition that affects more than six million children, which is 6.1 percent of the population. Is it any wonder that more and more kids are diagnosed with this condition each year?

In the 1980s, children were rarely given the diagnosis of ADHD as it wasn’t prevalent. What was also not typical was the consumption of too much sugar and fast food as it is today. Parents took the time to cook nutritious meals and didn’t rely on “eating out.”

In 2003, about 4.4 percent of kids between the ages of 5-18 were given this diagnosis. The numbers keep increasing, and many experts believe sugar and diet play a big part. When a kid is diagnosed with ADHD, the first thing a doctor will recommend is a diet change.

What’s on that alteration diet? Well, kids should avoid red dyes and sugar. Sugar alters the brain, and it shouldn’t be as big of a part of a child’s diet as it is.

7. Digestive Issues

Your body cannot merely process an overabundance of sugar. Your digestive system has a limit to what it can handle. If your child overeats sugar, they will present signs such as excess gas, flatulence, abdominal pain, and bloating, and they may be a frequent visitor to the bathroom.

Even if your child swears that they weren’t the one that ate all the cookies from the cookie jar, you can usually tell by their digestive upset if they’re telling the truth or not.

8. Craving Sweets Uncontrollably

One of the most common reasons why people crave sugar is that their blood sugar is fluctuating. When your blood sugar drops, the body wants more to bring it up to a healthy level. This is something that you should watch when it comes to children, as diabetes is not unheard of at a young age.

Juvenile diabetes is a complicated medical problem that requires constant monitoring. One way that you can tell if your child may be having a battle with their glucose levels is by their cravings for sweets. When your child eats sugar, it increases the serotonin levels in the brain.

Serotonin is one of the feel-good hormones that gives a euphoric feeling when stimulated. Since sugar plays on these chemical receptors, the addiction becomes psychological. People think, “if I eat this chocolate bar, it’s going to make me feel great.”

Hollywood depicts these addictions in movies. For example, when a woman has a breakup, she reaches for a half-gallon of ice cream, whipped topping, and some candy to mix into it. Why do people crave ice cream and sweets when they feel sad?

It’s because it stimulates those feel-good receptors and helps with their downtrodden mood. Simply put, sugar is comfort food to most, and they need it to help with their energy levels and mood. Once you break free from this vicious cycle, you will learn how to get your energy naturally.

9. Skin Breakouts

Have you noticed your child’s face, back, arms and chest breaking out more than usual? It could be their sugar addiction is causing skin conditions. When you consume sugar, you’re helping to put your body into oxidative stress.

During this period, the stress your body feels will cause issues for your gut’s lining, which will worsen any inflammation in the body. Your skin can also have problems with inflammation, and it’s linked to issues like acne.

Did you know that taking a probiotic every day has been known to help with acne? It sounds crazy that your gut could have everything to do with skin conditions like acne and eczema, but it’s true.

Have you ever heard someone say that they had too much chocolate, and now they have blemishes on their faces? While science has always refuted these claims, new research shows a direct correlation in the consumption of too much sugar and an acne problem.

It could be that all those over-the-counter topical treatments are unnecessary when the trouble is coming from within. Could a diet change be all that’s needed to rid acne?

10. Always Hungry

Children who don’t eat enough protein do so because they are often filling their stomach with too much sugar. Remember, sugar comes from carbohydrates like pasta, bread, and crackers. Sadly, many foods and beverages you buy in the grocery stores today are loaded with sugar, so you must read the labels.

A study was done in 2015 that showed that people who consume too much of the sweet stuff could have an increased appetite. The research found that fructose was the main culprit for uncontrollable cravings. The problem is caused by the hunger hormone known as ghrelin.

When your child is hungry, their ghrelin level is at its highest. After they eat a meal, the ghrelin level drops as they’re satisfied with a full belly. When children consume a diet that is full of products that are high in sugar, it tricks the body into making more of this hormone.

The problem is that even though their belly is full, this hormone is sending signals to the brain to make them think they’re hungry. What’s also scary is that this hormone plays an active part in your sleep-wake cycle, glucose metabolism, and learning and memory centers. Eating an overabundance of sugar affects so much than just their weight.

Final Thoughts on Discouraging Your Kids from Consuming Too Much Sugar

Parents have a small window of opportunity with their children to teach them good eating habits. A diet full of sugar and junk food will impact them for the rest of their lives. If they don’t learn how to eat healthily now, then they can have issues with obesity and diabetes, among other things, as they age.

While it’s easy to give in to these sweet treats and temptations, don’t use junk food as a rewards system. Instead, teach them that it’s okay to have an occasional treat, but they need to get their sweet fix from fresh fruit. A diet with too much sugar is not going to do anything but cause havoc on their system.

Remember These 15 Quotes When You Need to Boost Your Mood

September 22, 2020 by Power of Positivity

Everyone experiences hard times, and you may find yourself in need of help to boost your mood. No one else can make you happy if you aren’t prepared to be happy. You are responsible for your mood, and these quotes will help you get in the right mindset.

You can’t guarantee joy by reaching goals or making more money. Likewise, you can’t expect life to be perfect all the time. Even so, you can be happy during hard times if you know to focus your thoughts on the good things.

Sometimes you may need more help to boost your mood. When that is the case, remember these quotes, and it’ll help you get your thoughts under control.

Quotes When You Need to Boost Your Mood

Read these quotes on days you feel down–it always helps to read affirmations and quotes to boost your mood!

1. “Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give.” – Eleanor Roosevelt

When you need to boost your mood, spend time making another person happy. When you make someone else happy, it will make you happy, too. Spend your time thinking of ways to help others and make them happy, and see how you feel in return.

2. “There is no happiness like that of being loved by your fellow creatures, and feeling that your presence is an addition to their comfort.” – Charlotte Brontë

If you are struggling to be happy, look at the people in your life. There is no greater blessing than having people who love you. Plus, knowing that you bring them joy and comfort will help you be happier.

3. “If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.” – Andrew Carnegie

By finding something to focus on, you’ll help yourself get past the gloom. Find something that you can pour your energy into and give yourself hope for something better. When you do this, it’ll take your mind off what is bothering you and get you thinking about something positive.

4. “No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change.” – Barbara DeAngelis

As DeAngelis explains, you are the only one who can control how happy or unhappy you are. If you aren’t happy, figure out what you need to change to be happy. Then, make sure you make the necessary changes.

5. “I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead. Tomorrow hasn’t arrived yet. I have just one day, today, and I’m going to be happy in it.” – Groucho Marx

Nothing that happens can ruin your mood because you get to decide what your mood will be like. You can’t change anything that happened in the past, and you can’t control what might happen tomorrow. So, focus on today and find things (no matter how small) that make you happy.

6. “Just because you are happy it does not mean that the day is perfect but that you have looked beyond its imperfections” – Bob Marley

Being happy doesn’t mean everything went as planned. Instead, it means that you have decided to be happy and decided to look beyond what went wrong. You are who brings your joy, so it’s about fixating on what makes you happy instead of what upsets you.

7. “Even a happy life cannot be without a measure of darkness, and the word happy would lose its meaning if it were not balanced by sadness. It is far better to take things as they come along with patience and equanimity.” – Carl Jung

There will always be dark times and imperfect events in your life. These times are meant to make the good times even better. If you had nothing to compare the good times to, they wouldn’t be as great or make you as happy.

8. “Whether you choose to move on from your struggles and enjoy life or waddle in your misery, life will continue.” – Germany Kent

The choice to be happy is entirely up to you, as Kent explains. You can choose to let go of the hard times and make yourself happy again. Or, you can choose to stay in the midst of what is upsetting you.

9. “If someone bases his/her happiness on major events like a great job, huge amounts of money, a flawlessly happy marriage, or a trip to Paris, that person isn’t going to be happy much of the time. If, on the other hand, happiness depends on a good breakfast, flowers in the yard, a drink or a nap, then we are more likely to live with quite a bit of happiness.” – Andy Rooney

Life will never be perfect, and the sooner you accept it, the happier you will be. If you are only happy when life is perfect, you will often experience misery. Instead, find joy in the little things in life, and you’ll find yourself happy more often.

10. “Happiness doesn’t come from achievements, or money, or any sort of treasure. Happiness is a frame of mind, not a destination. It’s appreciating what you’ve got and building relationships with those around you.” – Janette Rallison

No matter what you achieve or receive in life, it won’t determine if you are happy or not. If you look at the relationships you have and put your energy into those, you’ll be happier. Plus, if you can appreciate what you already have, you’ll be happy, too.

11. “So, we shall let the reader answer this question for himself: who is the happier man, he who has braved the storm of life and lived or he who has stayed securely on shore and merely existed?” – Hunter S. Thompson

Going through the rough times and reaching your goal will make you happier than if you just watched. You can choose an easy life and never find joy, or you can work through the hardships and find it. It’s all about what you are willing to put into your life.

12. “I am determined to be cheerful and happy in whatever situation I may find myself. For I have learned that the greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.” – Martha Washington

You can go through hardships and unexpected obstacles and still be happy. The thing that determines how happy you can be is your mind and thoughts. If you can convince yourself to be happy when things are hard, you’ll be even happier when they are easy.

13. “If you look to others for fulfillment, you will never be fulfilled. If your happiness depends on money, you will never be happy with yourself. Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the world belongs to you.” – Lao Tzu

Other people cannot determine your levels of joy or comfort. Likewise, you can’t depend on money to make you happy.

Instead, you have to be happy with what you have already. Only then can you boost your mood and move on from the hard times. Stop telling yourself that you lack things in life, too, because that can affect how happy you are.

14. “Happiness comes from living as you need to, as you want to. As your inner voice tells you to. Happiness comes from being who you actually are instead of who you think you are supposed to be.” – Shonda Rhimes

You have to live the way you want and need to, or you won’t be happy. If you are living for someone or something other than yourself, you are setting yourself up for unhappiness.

15. “True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.” – Seneca

Live in the moment and find something to be happy about in all instances. Avoid becoming anxious about what will happen in the future or hoping for more. If you can be content with what you presently have, you’ll be able to boost your mood more quickly.

Final Thoughts on Quotes When You Need to Boost Your Mood

As these quotes for when you need to boost your mood to explain, it is up to you to be happy. It is all about your mindset and what you fixate your thoughts on. If you can always find something small to be happy about, you will experience more joy and comfort.

When your thoughts are negative, remind yourself of these quotes to boost your mood. Remember to put your energy into something positive and into the relationships you already have. Then, you will be sure to be happier.

7 Ways to Find Mental Clarity and Beat Anxiety

September 21, 2020 by Kristen Lawrence

Finding mental clarity can seem challenging when we have so much on our plates. Given all the chores and responsibilities we have to take care of, our brains can quickly become frazzled and overwhelmed. While our brains haven’t yet evolved to deal with the modern world properly, we can take specific steps to keep anxiety at bay. Unfortunately, around 18% of the U.S. population, or 40 million adults, suffer from an anxiety disorder every year.

People with anxiety have a higher likelihood of being diagnosed with another mental disorder, such as depression. In fact, according to stats from the Anxiety and Depression Association of America (ADAA), around 50% of people with depression have anxiety as well. While genetics play a role in causes of anxiety, one study found that the disorder has a heritability of only 30%. So, don’t feel defeated just because you get a diagnosis; it doesn’t mean you can’t treat or manage symptoms.

Four significant risk factors that increase the chances of developing anxiety

According to information from the National Institute of Mental Health, the following are common risk factors for all types of anxiety disorders:

A shy or withdrawn disposition beginning in childhood
Exposure to stressful and traumatic events in childhood or early adulthood.
A history of anxiety or other mental illness in biological family members.
Physical health conditions, like thyroid concerns, heart arrhythmias, or caffeine or other substances/medications, may produce or aggravate anxiety symptoms. Thus, a physical health examination is helpful in the evaluation of a possible anxiety disorder.

Symptoms of anxiety

While symptoms may vary among different types of anxiety disorders, most people will experience one or more of the following:

Feeling restless, on edge, or wired
Being fatigued easily
Difficulty concentrating
Being irritable.
Having muscle tension.
Difficulty controlling feelings of fear, doom, or worry.
Having sleep issues, such as difficulty falling or staying asleep, restlessness, or unsatisfying sleep
Heart palpitations, a pounding heart beat, or an accelerated heart rate.
Sweating or clamminess.
Trembling or shaking.
Sensations of being short of breath, smothering or choking.
Feelings of impending doom
Feelings of being out of control

Now that you know several of the causes and common symptoms of anxiety disorders, we want to give you some relief. Let’s talk about some ways to combat overthinking and bring some much-needed relaxation and calm into your life.

Here are seven ways to combat anxiety and promote mental clarity:

1 – Remain in the present moment.

As they say, only worry about today because tomorrow’s troubles will take care of themselves. We can’t make changes to the past or future, but we can control the present. Do your best to stay focused on the task at hand, and you’ll notice a lot of your brain fog dissipate. While a clouded brain can result from nutrient deficiencies or other physical problems, mental health plays a huge role too.

Much of the anxiety comes from overthinking, and it can become an addiction after a while. If you think of anxiety as a habit rather than a chemical issue in your brain, it feels easier to control. Of course, this doesn’t mean that thinking less will cure anxiety, but it can ease your symptoms immensely.

If you find your brain wandering, gently bring it back to the present moment. Remind yourself that you can only control things in your immediate awareness, so let everything else roll off your shoulders. We put so much pressure on ourselves. But remember, we are only human. So breathe and take life one moment at a time.

2 – Try the Relaxation Response.

Coined by Dr. Herbert Benson, professor, cardiologist, and founder of Harvard’s Mind/Body Medical Institute, this can significantly reduce stress. It helps your body to slow down, release feel-good chemicals, and calm the fight-or-flight response. The relaxation response is the exact opposite of the stress response. Similar to meditation, this exercise can reduce blood pressure and heart rate significantly, reduce stress, and promote well-being. To do it, follow these steps:

Sit quietly in a relaxed, yet alert position.
Close your eyes.
Consciously relax all your muscles, starting at your feet and moving to your forehead. Keep them relaxed, and remember to remove your tongue from the roof of your mouth. We often hold tension in our mouth and jaw as well.
Breathe at an even interval through your nose and become aware of your breathing. As you breathe outward, say a word to yourself, such as “one.” This technique helps you to keep focused on your breathing and remain in the present moment.
Continue this for 10 to 20 minutes, breathing in and out slowly and saying “one” on the exhale. Do not use an alarm for this exercise as you want to ease yourself out of it. Remain seated with your eyes closed for several moments after you’re finished. Then, open them and get up slowly.
If you don’t feel relaxed the first few times, don’t worry. So get in the habit of sitting quietly and focusing on your breathing without expecting an outcome. As you deepen your practice, you’ll notice your overthinking dissipate.
In time, you’ll notice a relaxed state without very much effort. Make sure to practice it once or twice a day, but not within a couple of hours of eating. The digestion process can affect your ability to concentrate and can cause restlessness.

3 – Get out in nature.

If you feel stressed or anxious or worried about something, take a break and get some fresh air. No one feels good staying inside all day under artificial lights; we all need some sunshine and the great outdoors. Maybe ask a friend to tag along if you don’t like walking on trails alone. We evolved in nature, so it makes sense that immersing ourselves in it would lower stress and anxiety.

Plus, natural environments seem to have a soothing effect on our senses and can help with overthinking. We’ve gotten disconnected from ourselves in part because the majority of our time is now spent indoors. Try to get at least 30 minutes of sunshine a day to gain mental clarity.

4 – Journal your feelings.

Do you feel like you might explode at any moment? Try writing your thoughts down and even burning the page afterward to let go of troubling emotions. Writing can become a form of therapy if you have a lot of stress in your life. Plenty of therapists now recommend it because it helps you sort through complicated feelings or situations.

Writing your inner-most thoughts down on paper might help you see what may trigger your anxiety. If you know what musings cause it, you can start taking steps to challenge that thinking.

5 – Talk to a trusted friend or family member.

Getting mental clarity doesn’t always have to mean sitting quietly in meditation or going for a nature walk. Sometimes, you need a productive venting session with someone you trust. We retain so much tension in our minds and bodies throughout the day, so releasing it is essential. If you continuously bottle up your feelings, you might lash out at someone and say things you don’t mean.

First, ask the person in mind if they can hold space for you right now. This query is an excellent way of asking, “Do you have the time and mental energy to help me out?” Everyone has their problems to contend with, and they may have too much on their plate at the moment. However, the friend or family member may need someone to talk to as well and may welcome your phone call.

We all need someone to lean on in life, so don’t hesitate to ask for help when you need it. Always remember that we are all just walking each other home.

6 – Exercise.

Nothing helps you battle overthinking like an excellent sweat session at the gym. Specifically, aerobic exercises such as jogging or HIIT can get your heart rate up and help you break a sweat. Make sure to get at least 30-45 minutes of intense cardio into your daily routine three times a week. You’ll notice your mood improve and mental clarity will come more easily to you.

7 – Prioritize sleep.

If you stay up late watching Netflix and wake up early each day for work, your mind won’t feel too happy. Get at least seven to eight hours of sleep every night, and try to maintain a steady sleep schedule. Turn off your technology a few hours before bed, and stick to a sleep routine. You’ll feel more energized and mentally healthy by getting decent shut-eye every night.

Final thoughts on how to achieve mental clarity and beat anxiety

Anxiety can seem daunting at times, as it can easily take over your life if you allow it. However, sometimes you need to put things in perspective. Make sure to take time for relaxation and self-care. Get outdoors, maintain an exercise and sleep routine, and don’t bottle up your feelings. Mental clarity comes from focusing on the present moment as much as possible, and only taking responsibility for the things you can change.

Psychology Reveals 10 Mindfulness Techniques Most People Forget

September 21, 2020 by Power of Positivity

Do you know what it means to utilize mindfulness techniques? These are little tricks that help you to control your emotions. When you are mindful, you’re in a state where you know what’s going on around you.

This is a term that is often used in the mental health industry as it’s a powerful word that can help improve your psychological and physical well-being. However, do you truly know what mindfulness is, and even if you understand the concept, how do you become more mindful?

Understanding Mindfulness

When you’re mindful, you are aware of where you are and what you’re doing. You must learn to be aware of your thoughts and your feelings without judging yourself or becoming critical.

Much research has been conducted on this topic. There’s even a thing called your mindfulness journey. Even though you know what it means, how can you put it into use in your life?

You get in your car every day for your drive to the office. The worst part of this commute is traffic jams and road construction along the way. It’s not uncommon for someone to cut you off, and you automatically assume that this person is rude and has no respect for others.

The truth of the matter is this person is probably a genuinely nice individual. They may be running late, or they could have a family emergency. When you get all fired-up, your emotions surmise stuff that will cause you to react. One small incident on the interstate can make you stressed out for the rest of the day.

What you don’t see is that you’re changing your neurological wiring, and these behaviors could become a long-term issue. Have you ever ridden in a car with someone who has road rage?

They may yell at other drivers, give inappropriate gestures, and seem huffy even if things aren’t that bad. Road rage is a perfect example of an individual who has rewired their brain to be on high alert and look at every incident on the roadways as problematic.

To counteract this negative attitude that’s been developed, incorporating mindfulness techniques can help. How do you become mindful when sitting in your automobile? Well, first, you should notice how your hands feel when you touch the steering wheel.

Next, you should feel the temperature in the car. Take notice of the noises on the outside and inside of the vehicle. Additionally, become aware of the seat that you’re utilizing. While these are some simple ideas, the goal is to make sure that you know what’s going on around you.

Ten Mindfulness Techniques

The next time someone cuts you off or nearly rear-ends your vehicle, you can learn to control your impulsivity. Mindfulness techniques are tools that you can use at any time and anyplace. Here are the ten psychologist-recommended hints to help you stay calm and focused.

1. Learn to Meditate

In today’s world, people are stressed to the max. One of the best ways to combat that stress is through meditation. When it comes to mindfulness techniques, meditation is one of the best.

The entire practice helps you to focus on what’s going on around you and to learn to release things that bother you one by one. If you’re a beginner, you may want to use a guided variety to help you stay on track.

Thankfully, there are all sorts of ways that you can use the practice of meditation to release stress and become more mindful of your current surroundings. Another term you may frequently hear is the practice of grounding.

2. Go for a Walk

Speaking of grounding, there’s something amazing about walking outside and enjoying the beauty of Mother Nature. Have you ever heard someone say they are going to take a walk to clear their head? It’s because of the fresh breeze, warm rays of the sun and the smells around you can be incredibly therapeutic.

The next time you’re outside and walking, you should take off your shoes. Grounding yourself is best done by feeling your bare feet against the earth. When you are present in the moment, you are letting go of all the things that hold you back.

Nature is an excellent teacher that helps you to reset your system. If you’re looking for mindful techniques that provide instant gratification, then walking barefoot among the soil is an excellent place to start.

3. Write it All Down

Journaling is good for people who love to write. If you don’t like to write, then you could try typing your thoughts too. Journaling is a mindfulness technique that helps you write heavy or even confusing things to you.

Writing down your thoughts and feelings is like keeping a diary, but there are many ways that you can journal. You can use this method as if you’re writing a letter to a friend or writing to yourself.

It’s a great tool that allows you to go back through the pages and see your growth and get things off your chest. It’s an excellent outlet for stress relief too.

4. Spend Time with a Pet

Do you have a dog or cat that you engage with daily? Did you know that pets help you to have positive energy? Animals love you, unconditionally, and they do not know your failures.

When life gets to be too much, then you can always cuddle with your pet. These animals will help you to become deeply rooted at the moment. If you feel like you’re in mental overdrive, then you need to spend time with a furry friend.

Animals have been proven to be great at helping relieve stress. They are used in nursing homes for patients with Alzheimer’s and other diseases to calm stress and increase mindfulness.

Why not incorporate two mindfulness techniques together by taking your dog outside to play catch, or you can take your pup on a walk?

5. Enhance Your Culinary Abilities

Nothing takes more focused attention than cooking. What are some of your favorite comfort foods? Even if you’re not the best cook, you can still whip up some magic by watching an online tutorial.

Cooking is a good mindfulness technique that gives you a direct connection between food and the nourishment it provides. When you cook something that you make all the time, it’s really cooking on a whim.

However, when you get a recipe and try something new, you must focus your attention. You take a mindful approach when you are cooking something that you stored in your brain. While you’re cooking, make sure you smell each vegetable and fruit, and you should pay attention to the noises of the utensils and the veggies frying in the pan.

Be aware of all the emotions that come up when preparing your meal and let it work all your senses.

6. Be Aware of How You Eat

This mindfulness technique goes along with cooking. While you’re eating, you should let all your senses experience the foods. Let’s assume that you have spaghetti and meatballs for dinner.

Before you take your first bite, you should smell the food. Does it smell sweet or spicy? Next, when you put the food into your mouth, notice how it feels on your tongue? Is it hot or lukewarm?

It would help if you never had the television blaring or watching a video on your phone while eating as it’s distracting. Make sure you pause between each bite so you can savor the flavors and the experience. Weight loss programs often tell people to chew each bit ten times and take a sip of water after each bite.

Don’t be in a big rush to get through your meals. Take your time and savor each flavor and other sensory experience eating offers.

7. Stop the Mental Chatter

Everyone has mental chatter inside their brain that is very distracting. You may be attempting to listen to your boss during a meeting, but all you hear is what you need to do when you get off work. During that hour’s conference, you’ve already planned dinner and what movie you’re watching before bed.

When you become active in co-listening, it can help your personal and professional relationships. When you zone out of a conversation, you will not get what the other person is trying to convey. You must hold the space of time in your life for the individual that is sharing with you.

Please notice the person who’s speaking and their body language, tone, and any hand gestures. Do they talk with their hands? When you use the mindful technique of co-listening, then you are saying to the universe that you deserve the same respect when you are speaking.

8. Practice Intention Setting

Before you begin your workday, you need to center yourself. You must set aside time each morning to declare your intentions and clear your mind. Some people start by doing yoga or reading an inspirational quote. Take ten minutes in the morning and settle your mind to focus on the tasks you must accomplish.

9. Play the Name Game

One of the best mindfulness techniques that can help you to have focused attention is to play Eye Spy. Remember playing this game as a child? Did you know that when people play the name game, it can calm anxiety and even stop a panic attack?

The key is to become aware of your surroundings. Start by examining your environment. If you’re in a supermarket and panic starts to come over you, you should identify where you are.

Tell yourself things like, “I am at the store in aisle four, and I am fine.” “I see the deli worker making cakes, and I smell the chicken cooking too.” Make sure to identify what you see, hear, taste, smell, and can touch.

It will help you become mindful of your surroundings and refocus the brain from panic or other feelings onto something positive.

10. Engage in Breathing Exercises

Sometimes you must stop and breathe. Inhale deeply to the count of seven, hold it for the count of seven, and then release the breaths. Do this about 5-6 times, and you will calm your mind, body, and spirit.

Final Thoughts on Using Mindfulness Techniques to Stay Calm and Focused

Mindfulness exercises are tools that help you to stay present in the here and now. You can do these exercises to help focus whether you’re at work, on the freeway, or chatting with a loved one. Mindfulness has a significant benefit on your mental, physical, and emotional health, and should be practiced daily.

Doctors Explain What Happens to Your Body After a Sunburn

September 21, 2020 by Power of Positivity

Sunburn is a condition that is all too common for many beachgoers or people who work in the sun all day. Human skin is susceptible to the sun, and it doesn’t take long for a nice tan to turn into an uncomfortable burn. Despite this being common knowledge, many people don’t take the proper precautions when they’re out in the sun.

It’s important to realize that getting burned from the sun has more consequences than a toasty red tan. Many people aren’t aware of the damage they can’t see. In this article, doctors explain precisely what happens to the body after getting burned from the sun.

What is Sunburn?

Most people know that sunburn is when your skin gets burned from the sun. However, there is a little more to it than that. The sun is not the culprit in this situation. Ultraviolet radiation, more commonly called UV light, from the sun, is what causes the burn.

Since UV light is the real issue, this means that people can even get burned on cloudy days or cold days. Indeed, the American Medical Association published a study done on the effects of UV light on skiers and snowboarders because UV light can still be high during snowy conditions.

Symptoms of Sunburn

One of the biggest problems with getting sunburnt is that the symptoms don’t show up until after the damage occurs. The symptoms could take anywhere from a few hours to a few days to show up. That’s why people need to protect themselves, to begin with. Symptoms can include:

Pink or red skin that is hot to the touch
Inflammation
Blistering (probably with pus)
Being extremely thirsty
Peeling or flaky skin
Nausea
Headache
Fever
Painful eyes that may feel gritty

The symptoms of the condition can dramatically change the appearance of the skin and make a person feel miserable. They may want to hide indoor for a few days or even weeks, depending on how severe the burn is.

Unfortunately, these symptoms are not the worst that happens to the body when it’s burned. The worst is what lies beneath the epidermis. According to Christopher da Fonseca, M.D., a family doctor at Baptist Health Primary Care at Kendall Breeze, the burn can be so severe that a person may require hospitalization, pain treatment, and IV fluids.

What Happens to Your Body When You Get Burned

Getting burned from the sun penetrates the skin and causes damage on the cellular level that can’t be immediately seen. The only exception to this is pigment changes in the color of your skin. In many cases, these changes can be permanent.

If you’re under the impression that this damage occurs after getting burned many times, you’d be wrong. Being burned just once exponentially increases your chances of severe skin damage and health problems. Here are some consequences that can happen from sunburn, according to doctors.

Mutated Skin Cells

According to Saira George, M.D., a dermatologist at MD Anderson Cancer Center, the human body is remarkably resilient and efficient at repairing itself. However, if it gets too much radiation from UV light, the cells can become mutated and unable to heal themselves. They may die off.

The ones that don’t die off will be mutated forever because, according to Dr. George, there is no simple way to undo sun damage. These cells may become cancerous in the future (more about cancer further down).

Sun Poisoning

Some people use the term sun poisoning when they experience symptoms like dehydration, nausea, and fever from getting burned. However, the proper term is polymorphous light eruption (PMLE). It’s characterized by a reddish rash that will appear on the skin wherever it’s been exposed to UV light.

PMLE is like an allergic reaction. The scientific and medical communities haven’t discovered why PLME occurs. The good news is that it usually resolves itself and goes away on its own.

Learn how raspberries are a surprising tool to fight against skin inflammation, according to doctors.

Eye Problems

The skin isn’t the only thing that suffers when you get sunburned. There are three types of UV rays, and the one that affects the eyes the most is UVB rays. Because of this, it’s essential to protect your eyes just like you protect your skin.

Ultraviolet keratitis, more commonly called photokeratitis, is a temporary condition. It can happen when your eyes are exposed to too much UV light. It can also be called welder’s arc or snow blindness. No matter what you call it, it’s an acute ocular effect that is painful.

Photokeratitis is characterized by a temporary loss of vision, tearing, redness and pain of the eyes, sensitivity to light, halos around lights, swollen eyelids, and headaches. Although the condition is temporary and usually resolves itself within 48 hours, it causes corneal cell apoptosis. This is essentially the death of cells in the eye. Repeated incidences can lead to permanent eye damage.

Skin Cancer

Skin cancer is the worst thing that can happen to the body when it’s overexposed to UV light. When UV light damages cells and causes mutations, the cells have a high chance of becoming cancerous.

Skin cancer is a massive problem in the United States. More people are diagnosed with it each year than any other cancer. This is such a shame since most skin cancer is preventable.

Melanoma: The Most Concerning Skin Cancer

This cancer occurs when melanocytes, the cells responsible for the melanin in your skin, begin to grow out of control. This isn’t the most lethal cancer, but it’s the most dangerous because it’s much more likely to metastasize (spread to other parts of the body) if it’s not treated early.

Skin cancer appears as dark brown or black lesions on the skin due to melanin productions. They can have blue, white, or even pink areas. They look like moles, and in fact, some moles can develop into cancer.

The mutations that UV light causes in the cells suppress the cells’ abilities to fight cancerous growth. A study found that at least 86% of melanoma cases can link to sunburn. Even though it’s common knowledge that this cancer results from too much UV light exposure, the rates of new patients continue to rise. The next section has some interesting yet alarming statistics on this cancer.

Statistics

*These statistics are provided by The Skin Cancer Foundation, The American Cancer Society, and the Centers for Disease Control (CDC).

The number of new cases diagnosed in the last decade has increased by 47 percent.
For people ages 15 to 39, men are 55% more likely to die from cancer than women.
The 5-year survival rate, when detected early, is 99 percent. It drops to 65% in the second stage and 25% in the third stage.
This cancer is 20 times more likely to occur in white people than Black people. This is mainly due to the higher rate of melanin production in Black people (melanin helps to shield skin from UV rays).
The risk of developing cancer increases with age.

Treatment of Sunburn

When dealing with sunburn, the affected skin needs to be treated as soon as possible for the best results. A lot of the treatment involves comfort, such as taking care of pain, but if the skin isn’t too bad (meaning the first-degree burn), you may be able to treat the skin also.

Stay indoors as much as possible. Avoid the sun because it will only make matters worse. If you must go outside, make sure you completely cover the affected area.
Manage pain with ibuprofen or aspirin. These can also help with inflammation. If this doesn’t work, you may need to get your doctor to prescribe something more potent.
Cold baths and showers can help soothe hot, achy skin and inflammation.
You’ll likely be very thirsty so drink a lot of water.
Don’t pop blisters. Blistering is the body’s way of healing and protecting itself.
Allow peeling and flaky skin to come off on its own. Don’t peel it yourself.

Preventing Sunburn

It’s not possible or logical to completely stay out of the sun, so other steps must be taken to prevent sunburn. One of the main steps is by wearing sunscreen. You must also apply enough sunscreen for it to be effective.

Elizabeth K. Hale, MD, a board-certified dermatologist and clinical associate professor of dermatology at NYU Langone Medical Center, suggests that you use 2 mg of sunscreen per square centimeter of skin. She recommends using at least SPF 15, although SPF 30 is better if you’ll be outdoors for an extended time. You should apply it every two hours.

You should also take precautions with artificial light, especially tanning beds. These lights can cause just as much damage as the sunlight.

Final Thoughts on What Happens to Your Body After a Sunburn

The best thing you can do for your body is to prevent sunburn in the first place. It’s one of the most preventable conditions that can happen to you. A little sunscreen and smart choices go a long way. Remember, tans may look good when you’re young, but they won’t as your skin ages.

The effects of sunburn have been extensively studied and well-documented by scientists and medical professionals. Take all the information presented thoughtfully and protect yourself from harmful UV rays. Otherwise, a sunburn may be the least of your concerns.

Dietitians Explain How to Balance Low Calorie vs Low Carb

September 21, 2020 by Power of Positivity

When it comes to a healthy eating plan, have you considered low calorie versus low carb? Are you among the millions of people across the country who are tired of trying to get rid of excess fat? The obesity pandemic in America has heightened awareness of the diseases and disorders that are linked to it.

With the plethora of diet programs touted in the media, you struggle to determine the scams, the ones are legitimate, and which programs are right for you? When you clear the table of magic pills, supplements, shakes, food combining, and restrictive eating plans, the basic diets of low calorie versus low carb remain. Both include significant restrictions, but which is the best healthy eating plan to help your weight loss goals?

A Brief History of Calorie Counting

Though fad diets change with the seasons, counting calories is the quintessential weight loss regimen. While it used to be relegated to the nutrition label on many foods, you’ll find the calorie content in bold print on restaurant menus, signage, and even vending machines. Health conscience people want to know portions and calories for everything they eat.

Although calorie counting is the oldest method in the low calorie vs. low carb dilemma, it’s still a recent science. For years, scientists who studied fuel and energy used the French word calorie to designate how many units of heat was required to power a machine. In the late 19th century, diet and health researchers discovered that food used calories to fuel our bodies, and an excess of these caused people to be overweight.

One of the first 20th century physicians to champion the low-calorie diet was Dr. Lulu Hunt Peters. As an ample-figured lady among the culture of the rail-thin flappers, Hunt restricted her calorie intake to achieve modest weight loss success. She spent her professional career writing and lecturing extensively on how to count and limit calorie intake to lose weight.

Simple Calorie Math

As you consider the low calorie versus low carb differences, both entail necessary math skills. The core concept of counting calories is that you must burn more than you consume since the surplus is stored as fat. Your daily activities and exercise routines burn calories at specific rates so that a calorie deficit can take inches from your waistline.

To lose one pound in a week, you must consume at least 3,500 fewer calories than you eat, which figures out to a deficit of 500 calories each day, according to leading nutrition experts. When you add exercises like cardio workouts or running, you could burn at least 500 calories per hour. The key is to keep a calorie deficit and exercise to burn more fat.

Understanding Carbs

When you consider the low calorie versus low carb debate, you probably hear more about low carb diet plans these days. Although Dr. Atkins wasn’t the first expert to promote high protein/low carb eating, his best-selling book forever etched his name in American health and fitness pop culture. Like calorie counting, carb counting uses basic math for creating a weight loss plan.

Dietitians know that research proves that your body gets carbohydrates from the starches and sugars in most foods. The body uses carbs for energy and can store the excess as fatty deposits. Most overly processed “junk” foods are chock full of fat and useless calories that will end up on your waistline.

The premise of a low carb diet is to eat low carb foods to reduce your carb intake and ultimately lose weight.

How to Count Carbohydrates?

Depending on the healthy eating plan you are following, you probably have a daily carb intake goal. Government nutritional guidelines suggest that between 45-65 percent of your daily calorie intake should be carbohydrates.

If you do the math, you should be consuming from 900-1,300 carb calories a day if you are on a 2,000-calorie limit. If you translate those calories to grams, you find that your carb limit should be between 225-325 grams daily. You would divide that number by how many meals and snacks you have during the day.

Both weight loss plans have pluses and minuses, and you may find one more appealing than the other when you consider your eating habits. Since each has good points, you may consider using concepts from both for the best eating plan for you.

The Importance of Reading the Food Labels

While you ponder low calorie versus low carb to lose weight, remember that food labels are your friend for either option. On almost every packaged food and beverage you purchase, you’ll find a bold nutrition label on the side that will list ingredients and other pertinent nutritional percentages. Be sure to read how many servings are in one unit, because the percentages represent one serving.

• Calorie Count

If you are counting calories, use the calorie line. You may also be interested in the next line, which states how many of those calories are from fat. Keeping your fat percentages low is also beneficial if you’re trying to lose weight. You will also see the percentage that one serving fits into the average 2,000 calories per day limit.

• Counting Carbs

When you are counting your carbohydrates, the label is a bit more detailed. You will find three listings for carbs on a label:

* Total carbohydrates: This is the total amount of carbs in each serving of this product.

* Dietary Fiber: Did you know that dietary fiber is an indigestible form of carbs? Your body needs essential fiber to move digested food throughout your system correctly. High fiber foods are usually healthy whole foods like grains, vegetables, and fruit, and they help you feel full and satisfied longer.

* Sugars: Many foods have natural sugars called monosaccharides and disaccharides, which are considered simple carbs. Some processed foods have these sugars added for flavor, but they also add empty calories.

Unlike healthier complex carbs, these simple carbs are notorious for spiking your blood glucose levels and causing you to crave more. When you are figuring your total carbohydrate allowance, these are the ones to avoid. Remember that the more processed a food is, it’s generally high in the simple carbs that cause weight gain.

Low Calorie Versus Low Carb: Pros & Cons

Since everyone is different, no weight loss plan is a “one size fits all.” Low calorie and low carb plans have good points and bad points, according to your preferences. If you are considering calorie counting, here are the pros and cons to consider.

• Pros of Counting Calories

* Finding the calories-per-serving on nutritional labels is easy, and all you need to do is add it to your daily total.

* If you have hypertension, diabetes, or are obese, studies show that a low-calorie diet can benefit these conditions.

• Cons of Counting Calories

* Although counting calories keep you within the boundaries of the recommended 2,000 calories per day, it doesn’t address your nutritional requirements.

* Many people get in a rush to lose weight and drop their calorie intake below safe levels. You may lose more weight temporarily, but you can also lose muscle mass because your body goes into starvation mode. Consult with your primary healthcare provider about how many calories you should be consuming each day to lose weight.

• Pros of Counting Carbs

If you have diabetes and need to be mindful of your carbohydrate intake, a low carb diet would be beneficial.

Total carbs are easy to find on nutritional labels, and you can figure your net carbs for the day by doing some simple math.

• Cons of Counting Carbs

Just because a food item is low in carbs or has none doesn’t mean you can eat all you want without repercussions. Many nutritional experts criticize low carb diets like the Atkins diet for being too high in fat and calories. Maintaining a low carb diet doesn’t necessarily mean you are following a healthy weight loss plan.

Final Thoughts: The Debate Between Low Calorie Versus Low Carb Share the Need for Portion Control

Nutritional experts encourage everyone to learn how to portion their meals and snacks correctly. In the last two decades, food portions in America have increased so subtly that you probably haven’t noticed. While controlling your portions is necessary for a low-calorie diet, it isn’t always easy to judge a smaller portion size’s calorie content by looking at the nutritional label.

When considering the low calorie vs. low carb debate, portion control is even more critical for counting carbs because you won’t always have a nutritional label. However, it’s not difficult to memorize portions of your favorite foods to make healthy meal options. Some whole foods, like most salad greens, have negligible amounts of carbohydrates, so you don’t have to count them.

If you want to lose weight and get healthier, you have several dieting options available. When you consider low calorie vs. low carb diets, be aware of the pros and cons of each option and realize they both require some easy calculations and portion control. Before starting any diet or exercise regimen, consult your primary healthcare provider or a registered dietician.

10 Natural Treatments for Split Ends and Shiny Hair

September 20, 2020 by Power of Positivity

Do you have any grey hairs that are peeking through your hairline? Your mane will inevitably start to change as you age. The once vibrant locks will lose their color. Another thing you will see happen is those gray hairs will turn wiry, dry, and brittle. Your entire head of hair will change over time. You will begin to see your mane switch from oily to dry and unmanageable. Another problem you will encounter is split ends.

What is a Split End?

When you have long locks, it’s easy for the hair to develop split ends, which means the hair is growing an extension or splitting off. These splits are caused by damaged hair that is dry and trying to compensate for the injury.

Did you know you can have more than one split on a hair shaft? The damaged hair can split in several directions, which is commonly seen when your tresses are longer. Regular trims can help with split ends, but it’s only cutting away the problem. Your hair needs nourishment to keep it in top shape.

Collagen is natural oil produced by your body that helps keep your hair and skin looking great. These oils nourish your system to ensure that you don’t have dryness. You run into problems when you dye your hair, use curling and flattening irons, and wash your locks too frequently.

All these things will cause the oils to be stripped from the hair and result in dry tresses. Now, you could do none of those things and still have split ends, so you should take preventative measures if you want longer hair and don’t want to deal with the unsightly dry issues.

Ten Preventative Ways to Stop Split Ends Naturally

Are you ready to do something about all those splitting hairs that are dry and unmanageable? Well, here are ten natural things that you can do that will help and not hurt your locks.

Avoid purchasing these ten items at the drugstore.

1. Wash Your Hair 1-2 Times Per Week

Are you washing your hair too much? When you’re younger, you may wash your hair every day to get the style you need and keep the oil issues at bay. However, as you age, you need those natural oils to nourish your long locks.

It’s appropriate to wash your hair once or twice each week. If you find that your hair gets too oily in between washes, you can consider using a dry shampoo. Stripping the oils in the hair is the most common reason why it will become dry and split.

2. Use Natural Hair Dye

While it’s easy to go to the drug store and pick up a box of hair dye or go to your local salon, you may want to try something new with your hair. Why not use a natural hair dye like henna? It is especially crucial for men suffering from hair loss to go to this site, and learn the care techniques.

It’s not nearly as damaging to your locks, and you can get vivid colors and almost the same results. Since henna is natural, it won’t cause issues like ammonia and peroxide, which are two common ingredients in hair dye.

3. Turn Down or Off the Heated Hair Styling Products

One of the most significant ways that your hair gets damaged is from excessive heat. Some curling irons can go up to 180 degrees or higher. All that heat and pressure put on the hair shaft is drying and damaging.

Even blow-drying your hair can cause problems. You can put unique products on your mane to protect it when you are using these devices. Additionally, you can find more natural ways to style your long locks.

For instance, your hair will dry nicely in the breeze outside or when you sit in front of a fan. Also, most hair dryers have a cold setting on them, which will help to minimize the damage.

4. Deep Condition Your Hair

Depending on the state of your hair, you should be deep conditioning at least once per week. Some people won’t need to do it as often, but these treatments are great for dry, brittle hair that needs to be restored.

Get a conditioner at your local drug store or try some all-natural coconut oil. Apply a generous amount to the hair trying to avoid the scalp area if there are oil issues. Now, please pay close attention to the ends of the hair where it’s prone to breakage.

Allow the condition to sit for about an hour, then gently wash it away. Your hair will be soft and manageable.

5. Get Regular Trims

It’s your prerogative if you want long or short hair. However, long hair comes with significant responsibilities, which include having it trimmed frequently. About every six weeks, you need to get approximately an inch of hair trimmed off.

If you see split ends further up than the one inch, you should cut above that area. The goal is to remove any splitting during these trims. It seems that once they start, they will continue to multiply all over your hair. Trimming removes the brittle ends and allows the health and vitality of your hair to remain.

6. Use a Silk Pillowcase

It sounds like such a simple request, but using a silk pillowcase can dramatically impact the oils in your hair. Did you know that cotton or wool pillowcases can cause damage to your hair?

It sounds crazy, but your head is rubbing up against that pillow for eight hours a night. If it’s silk, it won’t cause near the damage as the other varieties.

7. Don’t Towel Dry Your Hair

Speaking of materials rubbing against your hair, did you know that towels can be very damaging to your tresses? It sounds bizarre, but your cotton towel can cause damage and cause hair loss. Do you have an old t-shirt hanging around the house that you could use as a method to dry your hair?

The t-shirt is softer and won’t cause damage when vigorously rubbing your hair to remove water. It’s a simple trick that will work wonders.

8. Take Collagen Supplements

If you’ve tried many methods and nothing seems to be working, you should consider adding all-natural collagen supplements to your diet. Keratin is the protein that makes up your hair, and collagen has a great deal of keratin.

When what you’re doing on the outside doesn’t seem to be working, you need to nourish it from the inside out. Another thing you can do is to make sure you get plenty of water each day.

You should be drinking half your weight in ounces, so if you weigh 120 lbs., you need to be drinking at least 60 ounces of water each day.

While that may sound like a lot of water, remember that’s only about eight glasses spread over 24 hours. You will see a dramatic change in your hair, skin, and nails when you’re getting the proper hydration in your body.

9. Use a Detangling Spray

If you notice that your hair is often tangled after you wash it, don’t rip a comb through it, trying to blast through the knots. It would help if you used a detangling spray. It will nourish the hair shaft so that each knot comes apart with ease. The more you yank and tug on your hair, the more damage you will cause.

10. Switch to a Natural Shampoo

Another thing that can cause significant issues to your hair is the shampoo you use. Many shampoos have added ingredients that are made to dry the oils and offer little moisturization. You want to remove the dirt and excess oils, but you need to leave some behind for nourishment.

Thankfully, many natural shampoos and products can help you with your dry locks. Some of the most common are:

Soap Nuts
Aloe Vera Shampoo
Castile Soap Shampoo
Rhassoul Clay
Eggs
Shikakai
Hibiscus Cleanser
Fullers Earth Cleanser
Rice Water
Besan or Chickpea Flour

There are all sorts of holistic products online and in local stores; make sure you read your labels to ensure that you’re getting no additives that can be damaging. You will find that you can keep your hair clean and healthy using nature’s products, and they will do just as good if not better than overly manufactured ones.

Final Thought on Managing Your Split Ends

Have you ever seen a person with gorgeous hair that shined and had the perfect hue? Did you ever feel jealous and wish that hair was yours? You can have the hair of your dreams with a little work and the right products backing you.

Split ends are unsightly and can cause your hair to look lackluster and frizzy, especially if you keep it long. Thankfully, you can have the long hair you want, and the healthy shine you desire by switching your routine. Don’t you want to be the envy of everyone when they see your gorgeous locks?

Therapists Explain How to Develop Your Self-Belief in 8 Easy Steps

September 20, 2020 by Kristen Lawrence

Self-belief, as the term suggests, means believing in yourself and your abilities. If you don’t have much self-confidence, it makes it hard to achieve your goals and maintain healthy relationships.

Low self-esteem can occur due to several reasons, such as:

You’re struggling with unresolved trauma or neglect.

If your parents always criticized you and didn’t reassure you very often, you probably had to work even harder to love yourself as you got older. Learning how to build self-confidence as a young adult may take time if you never knew this valuable skill as a child.

You are surrounding yourself with unkind people.

If you have friends who always tear you down or make snide comments, it may affect your self-belief. Not having boundaries and allowing people to walk all over you can hinder your confidence levels. Usually, people who have to put others down have low self-esteem and lack love for themselves, so try to remember that it isn’t about you. Also, make sure to distance yourself from these types of people and try to find positive friends.

You entertain negative self-talk.

If you continuously entertain defeating thoughts about yourself, you won’t have much confidence and may find yourself in unpleasant circumstances. Perhaps you may take jobs that only allow you to barely scrape by because you don’t feel good enough for something better. You may also get involved with relationships that invite more stress and negativity into your life.

You make bad decisions.

A few poor choices can take a toll on your self-belief. If you moved to a new city for a job opportunity and it didn’t work out, for example, it may cause your self-esteem to take a nosedive. Some people take things much harder than others, so a minor setback or a poor choice can cause them to second-guess themselves in the future.

Why do you need self-belief?

To put it simply, you need confidence in yourself to achieve goals and maintain relationships with people. Low self-esteem can affect every facet of someone’s life, from their job to their relationships to lifestyle choices. If someone holds a negative view of themselves, they may use substances or get involved in dangerous lifestyles in an attempt to numb their emotions.

If you grew up in a challenging home environment where your personality didn’t get a chance to flourish, you might consider therapy to help you develop confidence. When your upbringing doesn’t give you what you need, it usually reflects in some way in your adult life. Therefore, to have a healthy self-image as you grow up, you will need support from someone such as a therapist or a close circle of friends.

Not everyone who experiences trauma or neglect as a child will have self-esteem issues. However, studies show a strong correlation between childhood trauma or abuse and low confidence levels. Having a good relationship with yourself and believing in your abilities can help you navigate life’s challenges and create a fulfilling future. We all need some level of confidence to complete tasks and tend to our responsibilities in life.

With that said, what if you struggle with self-esteem and have no idea how to develop it? Don’t worry; we have some tips you may find helpful to get you started on your journey to self-love.

Here are eight steps to developing your self-belief:

Have an idea of who you’d like to become and what you want to accomplish.

If you have no clue what you wish for in life, you don’t know what qualities you need to develop in yourself or what steps you need to take. So, you first need to make a list of character traits you’d like to work on and goals you would like to set for yourself. This way, you have a clear idea of what direction to take your life in and who you see yourself becoming. Don’t put any limitations on yourself for this exercise; go all out and write down all the qualities you want in your highest self as well as your loftiest dreams.

You may not have confidence you can achieve these dreams in your present state, but put that negative thinking out of your mind for a few short seconds. Remember that you can accomplish anything you set your mind to – it just takes willpower and belief in yourself.

Practice positive affirmations.

If you want to achieve a more positive relationship with yourself and grow your confidence, you’ll want to include some positive affirmations in your daily routine. Before work or school each morning, write down a few motivational phrases such as “I love myself” or “I attract beautiful things into my life.” This way, you will start the day on a positive note and set the tone for the rest of the day.

You can even write them down on some flashcards and bring them with you so you can refer to them throughout the day. We all need some encouragement, and affirmations make a great way to reset your brain and prime it for positivity.

Get out of your comfort zone often.

Plenty of us get complacent after a while and don’t want to do anything to disrupt the order in our lives. However, we can’t grow unless we actively choose to experience new things and get outside our bubble sometimes. Unique experiences that may seem scary at first can help build your confidence and reveal your true potential. You can take baby steps at first, but make it a point to step outside your regular routine at least once a month.

Keeping life fresh and exciting will improve your perspective and allow you to expand your realm of possibilities.

Challenge any harmful and negative thoughts that pop into your head.

Humans have thousands of thoughts every day, most of them on repeat from the previous day. So, when you have self-defeating thoughts, remember that you don’t have to believe them. Because your thoughts are fleeting, you shouldn’t put too much stock in them. Meditation can help you remove yourself from your thoughts and gain clarity if you struggle with having a monkey mind.

Have a winner’s attitude.

Life boils down to our attitude about it. Because we create different realities based on our most prevalent thoughts, we all have varying experiences. If you want to have a more satisfying life, you should work on improving your attitude and seeing the silver lining whenever possible. This doesn’t come easily to everyone, but with practice, you can start having more positive experiences as your mindset shifts. If you believe wholeheartedly good things will happen, then they will because of the intentions and energy you’re putting out.

Encourage yourself and others.

Treat yourself like you want to treat others because the relationship you have with yourself determines all your other relationships. Hold yourself in high regard, and practice self-love and care often. None of us has all the answers to life, so don’t compare yourself to others. Everyone walks a different path in life, so focus on the one in front of you.

No matter your circumstances, as long as you show yourself kindness and love, you can achieve anything your heart desires. If you can fill your cup, make sure to give the rest to the people around you. We all need some love and encouragement to get by, so if you have any to spare, be generous!

Maintain a healthy lifestyle and practice regular self-care.

If you don’t feel good on the inside, you won’t have much energy to create a beautiful life on the outside. Confidence comes from within, so start there. Eat healthy, nourishing foods, move your body in a way you enjoy, tell yourself positive thoughts, and surround yourself with uplifting people. Also, make sure to get good-quality sleep and follow your heart when it comes to your career. If you have a good relationship with yourself, it will help build your self-belief.

Distance yourself from negative people and influences.

People who complain all the time or have a negative outlook, in general, won’t help you improve in life. Try to choose positive people and influences so you can continue to develop your self-esteem. Also, avoid watching emotionally upsetting TV programs or listening to depressing music, as these will influence your mood as well.

Final thoughts on developing your self-belief

Positive self-belief comes from the choices you make and the influences you have in your life. If you want to have more confidence, make sure to feed your mind and body well, keep positive people in your circle, and have goals for yourself. The beautiful thing about life is that we can change it in a moment’s notice. We do not have to keep stuck in a mindset or place that doesn’t allow us to flourish. As long as you continue working hard on your self-belief, you’ll never feel disappointed in life.

Weekly tips, affirmations, and small actions to feel your best.

You’re struggling with unresolved trauma or neglect.

You are surrounding yourself with unkind people.

You entertain negative self-talk.

You make bad decisions.

Have an idea of who you’d like to become and what you want to accomplish.

Practice positive affirmations.

Get out of your comfort zone often.

Challenge any harmful and negative thoughts that pop into your head.

Have a winner’s attitude.

Encourage yourself and others.

Maintain a healthy lifestyle and practice regular self-care.

Distance yourself from negative people and influences.

Every day is a day to shine. Shine on!