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Therapists Reveal 6 Reasons Perfectionism Can Be Self-Sabotaging

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It’s healthy to think highly of yourself and to hold yourself to high standards. But these standards have to be reasonable and grounded in reality. Unfortunately, for many perfectionists, that’s not the case for them.

Perfectionism doesn’t sound too bad as a concept. You want the best and are willing to do whatever you can to achieve it. But many times, those perfectionist traits come with their fair share of downsides that can negatively affect you. In a cruel sense of irony, being a perfectionist can jeopardize your progress! Here’s how therapists reveal six reasons perfectionism can be self-sabotaging, and how to fix it.

1.    You Take Ages To Make A Simple Decision

There is no such thing as a perfect decision. No matter what you choose to do, there will be some downsides. If you’re a perfectionist, you might feel the need to excessively obsess over all the possible factors involved in that decision-making process.

What this does is it forces you to spend a lot of energy and time working on these choices, which can wind up burning you out, explains author and published researcher Alice Boyes, Ph.D., who has papers published in leading peer-reviewed journals around the world. She stresses that this can cause you to focus on smaller things instead of more significant priorities, which isn’t great for your energy levels. Here are some tips to get around this form of self-sabotage:

perfectionism·         Focus On The Most Important Things

Let your brain zero in on only the most crucial tasks first. This focus means you’ll have less to devote to obsessing over minor decisions, and your efforts will go where they deserve to.

·         Put Yourself In Time Constraints

Need to make a decision quickly? Put yourself in a situation that forces you to make your choices in a fast manner. If you have multiple things to make decisions for, or if someone is demanding a decision by a specific deadline, you will often be more motivated to make choices faster or move on.

·         Learn To Prioritize

Use simple rules of thumb to find ways to prioritize tasks quickly. This habit can be referred to as heuristics, a process by which certain things are given priority over others based on a value such as effort, monetary influence, or fluency. This is, by nature, not a perfect decision-making method, but one known for its positive effect on efficiency, short-term goals, and finding optimal solutions without the need for lengthy consideration.

2.    You Procrastinate

Procrastination is often seen as a bad trait, but that doesn’t mean that perfectionists don’t suffer from it. But how can someone who wants to do perfectly put off their work? Well, according to the author and licensed psychotherapist and codependency expert Sharon Martin, LCSW, here are some reasons a perfectionist may procrastinate:

·         Fear

You might be terrified of being embarrassed, of failing, or of not being good enough. This fear paralyzes you, making it impossible for you to perform your work as your anxiety holds you in place. To overcome this, understand that the only way to improve is to make mistakes. If you fear failure, you are, by proxy, fearing something crucial to improvement.

·         Self-Worth

Your sense of self-worth might tie into a possible achievement from this perfectionism. Unfortunately, that means that you can become especially discouraged when you realize you may be unable to succeed and envisioned in a task. Remember, your successes do not define you as a person. Learning to be secure in your identity, not in your goals alone, is crucial.

·         High Stakes

Perfectionists often set very high goals, and the momentous task before you might make it difficult for you to know how or where to begin. Learn to temper the stakes you put in what you do. Keep things reasonable – what can you accomplish?

·         The Cycle

These factors all make you avoid your task, but avoiding your task only increases the emotions attached to those factors. This cycle means it will feel more challenging to complete the job you have the longer you procrastinate.

The common idea that procrastination is the mark of a lazy person is scientifically and psychologically inaccurate, according to research. Instead, it is the factors mentioned above that often lead to this habit putting-off your to-do list, even when you’re not a perfectionist.

3.    You Feel Like You Must Finish Every Single Task

Urgency and importance are two different things, but if you’re a perfectionist, you might struggle to choose between them. Specific tasks have more time to complete but have a much larger impact on your everyday life; these are the important but non-urgent tasks. Other jobs have a minimal window before their deadlines, but failing to complete them wouldn’t significantly affect your life; these are the urgent but unimportant tasks.

In life, you’ll often need to prioritize important things, even if there are urgent tasks around you. For perfectionists, this can be a difficult thing to wrap your head around, says Boyes. You might feel like you have to do every single thing on your to-do list, causing you to rush to finish urgent tasks, leaving less time for essential ones.

You’ll burn out from a cycle and pattern like this one. You’ll never have the energy you need for things that matter. You need to learn to prioritize what is essential and become comfortable with letting some unnecessary tasks slip by. Without that, you’ll fall victim to the same issue many perfectionists face: increased burnout rates, higher stress levels, and decreased positive thinking.

4. It’s Always All-Or-Nothing

If you’re a perfectionist, you might have a very extreme view of situations, refusing to exist on the broad spectrum between “all” and “nothing”. This is commonly referred to as “splitting”, according to Mary Mykhaylova LCSW. Here are some examples of all-or-nothing behavior:

  • If you feel that you cannot achieve perfection, you will elect not to do something at all.
  • You insist on getting “fresh starts” whenever something goes wrong, resulting in your always starting again but never actually finishing.
  • If you fail one aspect of a goal, you might give up altogether and abandon everything.
  • You rapidly swing between the extremes – on some weeks, you’re blasting through all your goals at a ridiculous rate, and on others, you can’t do anything at all.
  • Your identity can only be one extreme or the other – you’re either a failure or a success, stupid or smart, incredible or terrible… there’s no in-between.
  • Your entire self-esteem can be destroyed by one flaw or mistake as you label yourself negatively for any perceived problem.

Remember, balance is essential. You need to learn to make compromises along the spectrums of your life. If you can’t find perfection, then find something close to it. If you fail, you’re not a failure. You’re a successful person who makes mistakes, like any other human being. Learn to use these more positive thinking points!

5.    Your Mental Health Suffers

As aforementioned, perfectionists often find themselves experiencing higher levels of anxiety, depression, and stress. This downside to your mental health isn’t something that should be overlooked. Here are some aspects of mental health that can be affected by perfectionism:

perfectionism

·         A Harsh, Negative Inner Voice

According to an expert on perfectionism and University of British Columbia professor of psychology Paul Hewitt, Ph.D., people who are perfectionists often have a loud inner critic that always tells them they aren’t good enough and that they need to achieve perfection to finally be positive, successful people. Of course, that kind of success isn’t humanly possible, leading to issues such as depression and suicidal ideation.

·         Depression

Your mood can be dragged down significantly by that voice in your head, telling you that your perceived lack of perfection means you’re a failure. Science proves significant links between perfectionism and depression at convincingly obvious rates.

·         Burnout

Being a perfectionist is hard work, and your brain can get tired too. Think about it like exercise. If you overexert yourself, your muscles will be strained, and your body will be too exhausted to move. That can happen with mental exhaustion, too. Overworking yourself can cause your brain to become too exhausted to move, and that loss of productivity and positive thinking is very common in perfectionists.

6.    Your Relationships Are Hurt By Perfectionism

Perfectionism is commonly associated with work, but it can also affect the interactions with others. Being too much of a perfectionist can hurt those around you even more than you might expect, and it also sabotages your life. Here are some ways that this happens:

·         You Refuse Offered Assistance

Even when you need help, you might refuse it simply because you don’t think others will achieve the perfection you seek. Other people’s hands in your work might “corrupt” it, ruining the vision you have of it, says Boyes. But it’s important to remember that outside perspectives and assistance are just as capable of helping your efforts. Sometimes, you’re going to need help, and that’s okay.

· You’re Critical

You notice all the wrong things that everyone else is doing. Your high standards that you hold yourself to are ones you hold everyone else to, as well. You criticize them, nag them to abide by your high expectations, and barely notice their efforts if they don’t achieve perfection. This outcome can make you unpleasant to be around and even damage previously strong relationships, according to Martin.

·         You Have False Ideas About Relationships

As soon as you make a mistake in your relationship with someone – platonic or otherwise – you might spiral into self-loathing. According to Mykhaylova, this can result in defensive or toxic relationship behaviors that push people away. When people begin to separate themselves from you, you might then go on to blame your failure for this phenomenon, not realizing that your own self-loathing became a self-fulfilling prophecy.

perfectionismFinal Thoughts On Some Reasons Perfectionism Can Be Self-Sabotaging And How To Fix It

Not all perfectionism is bad. It can, occasionally, be a good thing to chase after lofty goals. But the keyword here is “perfect”, and no one can truly be perfect. To expect perfection out of yourself is to expect the impossible, and no matter how positive your achievements or successes are, they will never be “perfect”. That’s not humanly possible!

If your perfectionism comes in the form of wanting to do the best you can without attaching your self-esteem to it or being unreasonable, that’s perfectly fine. But if your perfectionism involves the acts of self-sabotage talked about here, then you’re doing yourself more harm than good.

It can be not easy to unlearn perfectionism. If you’re having trouble learning to manage your expectations, or if you beat yourself up over failing to meet very high standards, you need to learn to dial down your drive for perfection. Don’t be afraid to talk to a therapist, counselor, or other relevant medical health professional to overcome this mindset.

Be Inspired by These 20 Quotes About Being More Body Positive

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Body image is an issue for many people, and they often find themselves lacking the ability to be body positive. Lacking body positivity can be harmful to your mental health, however.

When you find yourself being negative about your body, change your course of thinking. Embrace what makes you different, and love your body for all that it does for you.

If you’re having trouble getting past the negativity, you can be inspired by quotes about being body positive. These quotes can help you change your thought process and teach you to love yourself as you are.

20 Quotes About Being More Body Positive

1. “If we make self-love or body acceptance conditional, the truth is, we will never be happy with ourselves. The reality is that our bodies are constantly changing, and they will never remain exactly the same. If we base our self-worth on something as ever-changing as our bodies, we will forever be on the emotional roller coaster of body obsession and shame.” – Chrissy King

Your body is changing every second of the day. Accept this and love each change as it happens, because it’s what makes you unique. If you can’t accept the constant change, it will impact your mental health.

Instead, love the way your body changes. It means you’re developing and living. If you can love yourself all the time, you’ll save yourself from negativity and a lack of self-worth.

body positive2. “Most important, in order to find real happiness, you must learn to love yourself for the totality of who you are and not just what you look like.” – Portia de Rossi

You are more than just what you look like. There are important things like values, morals, personality traits, and other characteristics that make you special. Love every part of yourself and you will be able to be more body positive.

3. “I definitely have body issues, but everybody does. When you come to the realization that everybody does that—even the people that I consider flawless—then you can start to live with the way you are.” – Taylor Swift

Even famous people have flaws and insecurities. The things you hate about yourself may be something someone else doesn’t even notice or that they think is beautiful. Accept yourself as you are and remember that everyone has insecurities.

4. “This is it: This body is home. This is where I live and hang my hat. This is where I settle into my hips and sit easy in myself, slung together with strong muscles and bones, made gentle and forging with flesh. This body is durable, has lasted for years, hunkered down through fierce storms, and allows for the peaceful erosions of age. It is like a cottage on the shore: weathered and well made, a place where a person could comfortably live. I like it here. It is my own.” – Marya Hornbacher

Your body is the one thing that is all your own. You have it no matter where you go or what you do. It’s gotten you this far in life, and it’ll get you through so much more.

Appreciate your body for all that it has done and for the strength it gives you. It has grown with you and you should be completely comfortable in it. Embrace it and learn to love the body that has gotten you so far.

5. “To love yourself right now, just as you are, is to give yourself heaven. Don’t wait until you die. If you wait, you die now. If you love, you live now.” – Alan Cohen

If you can learn to love yourself right now, you’ll live with so much more peace and comfort. Don’t keep being unhappy and self-critical when you could accept and love yourself.

6. “The most important day is the day you decide you’re good enough for you. It’s the day you set yourself free.” – Brittany Josephina

Your opinion is the only one that matters when it comes to you and your body. If you believe that you are good enough, then you are good enough. As Josephina explained, you set yourself free when you learn to accept yourself.

7. “Your words have so much power. Every day, if you tell yourself ‘I love you,’ if you give yourself one word of validation, it will change your mind.” – Unknown

Stop the negative self-talk and use positivity when talking or thinking about yourself. When you look in the mirror, think of loving yourself instead of criticizing what you see. If you can do this, you will learn to love yourself and be more body positive.

8. “Girls of all kinds can be beautiful—from the thin, plus-sized, short, very tall, ebony to porcelain-skinned; the quirky, clumsy, shy, outgoing and all in between. It’s not easy though because many people still put beauty into a confining, narrow box…think outside of the box.” – Tyra Banks

It doesn’t matter what shape your body is or what color your skin is. Likewise, it doesn’t matter what your personality is like. You are beautiful just how you are, and there are no criteria you need to follow.

9. “To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself.” – Thich Nhat Hanh

When you can accept yourself, you will realize how beautiful you are. You’ll love the things that make you unique, and you will value your body for what it’s worth.

10. “Body positivity is as simple as making the choice to love yourself despite your shortcomings—to embrace your whole self and not let others dictate how you feel about your body.” – Paige Fieldsted

As stated before, everyone has flaws and insecurities. Even when you are confident you will experience these things.

Instead, stop letting other people decide how you should feel about yourself. Only then will you be able to experience body positivity and self-love.

11. “I don’t want to wait until I’m 73 to embrace my body. To look back and think of my beauty: How did I miss it? Let’s not wait another moment.” – Ashley Asti

You likely already look back at your younger self and realize how beautiful you were. Then you become nostalgic and begin wishing you still looked that way.

When you are old and look different than right now, you’ll look back and wish you still looked that way. Stop this cycle and learn to love your body as it is right now. Don’t waste your time hating your body.

body shaming12. “There is nothing more rare, nor more beautiful, than a woman being unapologetically herself; comfortable in her perfect imperfection. To me, that is the true essence of beauty.” – Steve Maraboli

When a person can be themselves without feeling bad about it, they are beautiful. It doesn’t matter what they look like, what matters is how they behave. It shows confidence and comfort with one’s self, and you can reach that level of self-love, too.

13. “Since I don’t look like every other girl, it takes a while to be okay with that. To be different. But different is good.” – Serena Williams

Accept what makes you different and love yourself because of it. You don’t have to look like anyone else to be beautiful.

14. “Feeling beautiful has nothing to do with what you look like.” – Emma Watson

Beauty is dependent on the personality and the heart of a person. If you behave beautifully, you will be beautiful. Accept who you are and be a good person.

15. “Step away from the mean girls and say bye-bye to feeling bad about your looks. Are you ready to stop colluding with a culture that makes so many of us feel physically inadequate? Say goodbye to your inner critic, and take this pledge to be kinder to yourself and others.” – Oprah Winfrey

If there are people in your life who make you feel bad about yourself, leave them behind. Stop letting other people tell you how you should look. Be yourself, love yourself, and you will be confident.

16. “People often say that ‘beauty is in the eye of the beholder,’ and I say that the most liberating thing about beauty is realizing that you are the beholder.” – Salma Hayek

Your opinion of yourself is the only one that matters. What other people think about you and your appearance. So, you decide that you are beautiful, and you will be beautiful.

17. “You can’t hate yourself happy. You can’t criticize yourself thin. You can’t shame yourself worthy. Real change begins with self-love and self-care.” – Jessica Ortner

As Ortner explains, hating yourself won’t get you anywhere. Neither will criticizing or shaming yourself. You have to take care of yourself and love yourself, and then you will be happy and confident in your body.

18. “One day I decided that I was beautiful and so I carried out my life as if I was a beautiful girl. It doesn’t have anything to do with how the world perceives you. What matters is what you see.” -Gabourey Sidibe

When you decide that you are beautiful, you become beautiful. Your opinion is what matters, and you will carry yourself in the way that you view yourself.

19. “Life is so much more beautiful and complex than a number on a scale.” – Tess Munster

Many small parts of life are more meaningful than your look or size. Don’t let mundane things bring you down. When you feel it starting to happen, start listing all the beautiful things in life.

20. “For young women, I would say, don’t worry so much about your weight. Girls spend way too much time thinking about that, and there are better things…what makes you different or weird, that’s your strength.” – Meryl Streep

Your differences are what make you unique and capable of doing things other people can’t. Use your differences to your advantage and make them work for you.

body positiveFinal Thoughts on Be Inspired by These 20 Quotes About Being More Body Positive

It can be a challenge to be more body positive, but you can reach that point and love yourself. Follow the advice of those who have been through it, too. It’ll help you be inspired and start thinking differently about your body. Stop wasting time with the negative self-thoughts, and learn to love yourself.

Science Explains the Consequences of a Sedentary Lifestyle

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Our bodies were meant to move, not live a sedentary lifestyle. Indeed, we’re told to move a lot. Unfortunately, today, it’s far too easy to stay still. Desk jobs, entertainment, and a non-energetic diet can keep us in one place for much of the day.

An inactive lifestyle is something that people need to fight against. The consequences of being inactive are grave. These consequences could be in the form of physical problems, mental problems, or emotional problems. It can even lead to death.

Being inactive is no joke. If this sounds extreme, keep reading to discover what scientists and medical experts say about leading a sedentary lifestyle.

What Constitutes a Sedentary Lifestyle?

An inactive lifestyle is characterized by little to no movement. You can’t include everyday chores or activities like walking around your house. Your body is used to that action, so it does little to help.

When you think of inactive people, the first thought that may come to mind is “couch potato.” Although these people are included, inactivity could also refer to those who sit all day at work or have mobility challenges. For those facing mobility issues beyond their control, solutions like HomeLift Mobility Solutions can make a world of difference, offering the freedom to move safely and comfortably within their homes. While lifestyle choices play a major role in maintaining activity, sometimes having the right mobility support can significantly improve one’s quality of life.

Believe it or not, physically active people can also lead inactive lifestyles. When you think about the fact that there are 24 hours in a day, and the most dedicated athletes may spend two to four hours training every day, that still leaves 20 to 22 hours to be inactive. Eight of that is already spent sleeping. That means you have almost 14 more hours to be active or passive.

Causes of Inactive Lifestyles

sedentaryA common misconception is that people who are sedentary are merely lazy. However, this is far from the truth for most people.

According to the World Health Organization (WHO), the economic development of countries is what contributes to high rates of inactivity among its citizens. Access to more transportation options, the availability of technology, cultural values, and urbanization are all to blame for the increase in inactivity. Dr. Nick Knight, Ph.D., says, “It’s almost as though our health is an indirect victim of our and our society’s success.”

Transportation

According to a study done by Chief Economist Don Pickrell of the Volpe Center of the United States Department of Transportation (U.S. DOT), in 2015, Americans spent more than 84 billion hours driving. That number has continued to rise over the years.

Many Americans spend hours per day sitting in traffic, being inactive.

Technology

The explosion of technology has made Americans very lazy. Television, video games, smart devices, and more keep people planted in a chair.

The average American spends three to four hours a day on their phone. Americans also spend almost three hours per day watching television. That’s six to seven hours of inactivity due to technology. When you factor in an eight-hour job and eight hours of sleep, that leaves only about one hour of downtime if the person is lucky.

Screens aren’t the only culprit. Robots and other technology have taken over activities that would otherwise have people moving. The iRobot Roomba is a great example. People used to sweep or vacuum their carpets. Now, Roomba does it while people get to sit around and watch television.

Cultural Values

An entire book could be written on how cultural values contribute to an inactive lifestyle. An example can be seen in certain social hierarchies. People at the top – the rich and powerful – don’t typically participate in strenuous activities. They have people to do it for them – hypothetical minions they can order around while they sit on their hypothetical thrones.

Religion is another excellent example. Some people attend church every Sunday, sitting for an hour or more. They may go to bible study, or other church functions twice a week, sitting for several hours again. Unless they’re a service person of the church (like a choir member, deacon, or usher), chances are they’ll be firmly planted in a pew the entire time.

Urbanization

Urbanization has had a tremendous impact on people’s activity levels. Large cities may no longer be walkable, so people take public transportation, or drive. Safety issues lead to people staying indoors more.

There may not be any parks for people, especially children, to visit, and gym memberships are expensive and priced out of many people’s budgets. Everything about urbanization seems to make people more and more inactive.

Consequences of a Sedentary Lifestyle

The most common consequence of being inactive is weight gain. This is the consequence that most people are familiar with, and this is a dire consequence. However, it doesn’t stop there. There is more than the eye can see.

pop quoteInactivity is Not Human Nature

Being inactive goes against human nature. Doctor James Levine, MD, author of Move a Little, Lose a Lot, says that “Human beings evolved as a walking entity, exploring the world on our feet.” In other words, we evolved to move, not sit in an office chair all day.

Scientists have discovered that physical activity contributes to at least 35 unhealthy conditions, including the top 10 leading causes of death in the United States. The consequences of being inactive may manifest themselves in different ways, but they all lead to severe diseases and conditions that can kill you.

Consequences of Inactivity

Some of the more minor consequences (none of them are minor, just more minor than the major ones) include:

  • Obesity or morbid obesity.
  • Reduction of the lipoprotein lipase activity that clears triglycerides (the bad fats).
  • Increased risk of high blood pressure.
  • An increased risk of depression or anxiety.
  • An increased risk of having a stroke.
  • A decrease in skeletal muscle mass.
  • An increased risk of metabolic syndrome.
  • An increased risk of falling for seniors.

Significant consequences, many of which start with minor effects and then progress, include:

  • An increase in the chance of cardiovascular-related death.
  • An increase in the risk of some cancers.
  • Higher chances of developing type 2 diabetes.
  • An increased risk of osteoporosis.

Preventing all these problems is so simple. All you must do is get up and move more. Even if you have a job that requires you to sit, there are ways to increase your activity levels. Some ideas on how to do this are given in the next section.

Ways to Increase Physical Activity

Increasing physical activity isn’t always as simple as getting up and exercising. Some barriers must be overcome, such as work, school, kids, budgets, medical conditions, etc. You may have to start small and work up to even more physical activity.

You could start by consciously getting up and moving every thirty to sixty minutes, even if it’s only stretching. This is especially important if you have a desk job. You can also limit your screen/device time, pick up a new hobby that doesn’t involve sitting, or do more chores by hand rather than using robots or machines.

Try walking your dog more, taking the stairs instead of the elevator, or parking in the back of the parking lot so you’ll have a longer distance to walk. Doing small things will eventually lead to other things, like doing actual workouts at home or the gym. Once you find an activity you enjoy, expand your knowledge through online apps or YouTube videos. Who knows? Maybe you have never found the right exercise for you!

How Much Physical Activity Should You Get?

The amount of physical activity that people need varies with age. Health organizations such as the CDC or the U.S. Department of Health and Human Services (HHS) have put out these guidelines on how much activity people should get based on their age:

Preschool Ages

Preschool children should get plenty of physical activity throughout the day.

Adolescents

Ages 6 to 17 should get at least one hour, with a few days a week being concentrated on muscle-strengthening and bone-strengthening.

Adults

Adults should do 2.5 to 5 hours of moderate physical activity per day or 1.25 to 2.5 of vigorous aerobic activity per week. Muscle-strengthening exercises should be done at least two days a week. These numbers are minimal – more physical activity leads to more benefits.

Seniors

The same guidelines for adults apply to seniors. However, they may have conditions that prevent them from following the guidelines. In that case, they should do as much as they can. Stretching and balance exercises are helpful.

sedentaryFinal Thoughts on the Consequences of a Sedentary Lifestyle

Many people are guilty of not getting enough physical activity; in many cases, it’s not their fault. It’s a product of the society the world has created and the demand it requires of people. It leaves little energy and time left over for purposeful physical activity.

Despite this, people must overcome the challenge because sedentary lifestyles kill people. Just remember that you’re meant to move. Don’t let life get in the way of your health. Get moving today.

Read These 20 Self Care Quotes to Lift Your Depression

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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.

self care quotes

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.

deodorant11. “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.

pop quotesFinal 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

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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

too much sugarChildren 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.

food cravings

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.

too much sugarFinal 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

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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.

pop quotes

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.

personal development9. “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.

quotes to boost your moodFinal 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

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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:

  1. A shy or withdrawn disposition beginning in childhood
  2. Exposure to stressful and traumatic events in childhood or early adulthood.
  3. A history of anxiety or other mental illness in biological family members.
  4. 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:

mental clarity

  • 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:

  1. Sit quietly in a relaxed, yet alert position.
  2. Close your eyes.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.

medicine for anxiety3 – 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.

mental clarityFinal 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

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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.

meditation techniques

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?

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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.

mindfulness techniquesFinal 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

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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

sunburnOne 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.

skin inflammation

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.

Other eye problems that might occur:

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.

  1. 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.
  2. 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.
  3. Cold baths and showers can help soothe hot, achy skin and inflammation.
  4. You’ll likely be very thirsty so drink a lot of water.
  5. Don’t pop blisters. Blistering is the body’s way of healing and protecting itself.
  6. 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.

sunburnFinal 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.

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