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30-Minute Meals to Help You Lose Weight Fast

September 6, 2020 by Power of Positivity

Are you looking for quick, nutritious 30-minute meals that you can make to help you lose weight fast? When you juggle a busy work and family schedule, the last thing you want to do is to spend all evening in the kitchen.

These 30- minute meals only take one-pan. They’re not only delicious and low in calories, but they also make cleanup a breeze.

1. Ham & Veggie Pasta

One-pan meals are a home cook’s best friend. This dish is an attractive medley of colorful veggies, ham, and oodles of noodles. It is a healthy, low-calorie meal that’s ready in a snap.

Ingredients:

2 C. dry spiral pasta
8 C. cold water
1 Large bunch fresh asparagus, chopped
1 Large gold bell pepper, seeded and thinly sliced
Large red bell pepper, seeded and thinly sliced
2 Tbsp. olive oil
5 Medium tomatoes, diced
1/2 Lb. fully cooked ham steak, cubed
Small bunch fresh parsley, chopped
1 Bunch fresh basil, chopped
Small bunch fresh oregano, chopped
1/2 Tsp. sea salt
1/4 Tsp. cayenne pepper
1/2 C. freshly grated Parmesan cheese

Directions:

In a medium stockpot over medium-high heat, bring the water to a rolling boil. Add pasta and allow it to cook until al dente, about 7-10 minutes.
In a heavy skillet over medium-high heat, heat oil and sauté asparagus and bell peppers until tender-crisp.
Add the tomatoes and ham and stir well until heated through.
Use a colander to drain pasta well and stir it into the ham and veggie mixture. Sprinkle in the parsley, basil, oregano, salt, and pepper and stir until combined. Sprinkle liberally with the cheese and serve hot.

2. Garden Fresh Pizza

Who says you can’t have pizza and still lose weight? This yummy 30-minute meal is one that the whole family will enjoy. Put any leftovers in the refrigerator and enjoy it cold the next day.

Ingredients:

1 C. low-fat ricotta cheese
Clove of garlic, minced
1 Pre-baked whole wheat pizza crust (12 inches)
One Small yellow onion, thinly sliced
1 Large red bell pepper, chopped
1/2 Tsp. Italian seasoning
1/4 Tsp. freshly ground black pepper
1/4 Tsp. crushed red pepper flakes
2 C. baby spinach
3/4 C. low-fat mozzarella cheese

Directions:

Preheat the oven to 450 degrees F.
In a small mixing bowl, mix the ricotta and garlic and set aside.
On a large pizza pan, place the crust and use a spatula to spread on the ricotta cheese with about a one- inch margin of crust all around.
Arrange the onions and bell peppers on the pizza, then sprinkle on the seasonings. Lastly, sprinkle the cheese evenly on top.
Place the pan on a low oven rack and bake the pizza until the cheese is golden and bubbly, about 5-6 minutes. Remove the pizza from the oven and spread the spinach evenly on top. Slice and enjoy it hot.

3. BLT Pasta Skillet

If you are a BLT fan, you will love this quick and easy pasta dish. It’s loaded with crispy bacon, tangy tomatoes, and peppery arugula to tempt your taste buds. The good news is that it is also low in calories.

Ingredients:

1/2 Lb. uncooked whole-wheat spaghetti
8 C. cold water
1/4 Lb. bacon
2 Rome tomatoes, seeded and chopped
One clove garlic, minced
1 Small lemon, juiced
3/4 Tsp. sea salt & freshly ground black pepper
2 C. fresh arugula
1/4 C. freshly grated Parmesan cheese
1 Small bunch fresh parsley, chopped

Directions:

In a medium stockpot over medium-high heat, bring water to a rapid boil. Add pasta and cook until al dente, about 7-10 minutes.
In a large skillet over medium heat, fry bacon until golden brown and crisp, about 3-4 minutes on each side. Remove the bacon and arrange on a layer of paper towels to drain.
Reserve about two tablespoons of bacon grease in the skillet. Chop bacon and set aside.
Add the tomatoes and garlic and sauté until fragrant, about 2-3 minutes. Stir in lemon juice, salt, pepper, and bacon.
Use a colander to drain the pasta well and then stir it into the bacon and veggie mixture. Top with arugula, Parmesan, and parsley and serve immediately.

4. Asian-Style Veggie Wraps

Are you and your family trying meatless Mondays? Why not try this tasty wrap that is loaded with healthy vegetables and Asian inspired spices? You probably won’t even miss the meat when you taste the goodness of the flavored veggies.

Ingredients:

3 Tablespoons sesame oil
1/2 Lb. baby portabella mushrooms, sliced
1/2-Lb. fresh button mushrooms, sliced
1 Large red bell pepper, diced
1 Medium yellow onion, finely chopped
One large carrot, shredded
1/4 C. hoisin sauce
2 Tbsp. balsamic vinegar
2 Tbsp. soy sauce
1-inch piece of fresh ginger root, minced
3 Cloves of garlic, minced
8 Boston lettuce leaves

Directions:

In a large skillet over medium-high heat, heat oil and add mushrooms, bell pepper, onions, and carrots. Sauté until mushrooms are tender and veggies are tender-crisp about 5-8 minutes.
Stir in hoisin sauce, vinegar, soy sauce, ginger, and garlic. Keep stirring until the sauce thickens a bit, about 5 minutes.
Arrange lettuce leaves on a serving platter. Spoon a mound of the veggie mixture into each leaf and serve warm.

5. Greek-Style Chicken with Orzo

Take a culinary trip to the Greek isles with this delightful 30-minute meal. The tender chicken is delicately seasoned with lemon, briny Kalamata olives, and tangy feta cheese. It’s an easy meal to make any day of the week.

Ingredients:

1 Tbsp. olive oil
4 boneless skinless chicken breasts
2 C. chicken stock
2/3 C. uncooked whole wheat orzo pasta
2 Medium lemons, 1 juiced and 1 cut into wedges
1 C. Kalamata olives, pitted and sliced
1 Small bunch fresh oregano
1/4 Tsp. freshly ground black pepper
1 C. Feta cheese, crumbled

Directions:

In a large skillet over medium heat, add chicken and cook until golden brown, about 6-8 minutes on each side. Remove the chicken from the pan and place on a plate lined with paper towels to drain.
In the same skillet, increase heat to medium-high and add the stock. Use a wooden spoon to stir the stock and loosen bits of browned meat from the skillet’s bottom.
Stir in pasta, lemons, lemon juice, olives, oregano, and pepper. Bring the mixture to a boil. Reduce the heat to simmer and cook for about 5 minutes, stirring from time to time.
Add the chicken breasts to the pan, cover, and cook until the pasta is tender, and a meat thermometer inserted in the thickest part of the chicken registers at least 170 degrees F. Arrange on a large platter and sprinkle with feta. Serve hot.

6. Egg Roll Skillet

This 30-minute meal is a creative and tasty take on the classic Asian-style egg roll. The tender-crisp veggies and warm spices are everything you want in an egg roll without the deep-frying. If you have leftovers, take them for a quick lunch at school or work.

Ingredients:

1 Tbsp. sesame oil
1/2-Lb. ground pork
1 Tbsp. soy sauce
2 Cloves garlic, minced
1 Tsp. ground ginger
1/2 Tsp. salt and freshly ground black pepper
1/4 Tsp. ground turmeric
1 Large head green cabbage, shredded
2 Large carrots, shredded
1 Package rice noodles
4 Green onions, thinly sliced into rings

Directions:

In a heavy skillet or wok over medium-high heat, heat oil until shimmering. Crumble the pork into the pan and sauté until browned, about 4-6 minutes.
Add soy sauce, garlic, ginger, salt, pepper, and turmeric and stir well. Add cabbage and carrots and continue stirring until veggies are tender-crisp, about 6 minutes more.
Cook the rice noodles according to the package directions. Use a colander to strain the noodles well and stir them into the pork and veggie mixture. Garnish the top with sliced green onion rings and serve with a side of soy sauce or Asian-style hot mustard.

7. Aunt Edna’s Hearty Goulash

On a chilly winter’s evening, nothing warms your tummy like a steaming bowl of meaty goulash. This 30-minute meal has all the meat, seasoning, and pasta you love without the original’s extra calories. Aunt Edna wouldn’t mind a bit.

Ingredients:

2 C. uncooked medium pasta shells or spiral pasta
8 C. cold water
One Tbsp. of canola oil
1 Large sweet onion, diced
2 Cloves garlic, minced
1-Lb. lean ground turkey
1 Can (15 ounces) crushed tomatoes
1 Can (8 ounces) tomato sauce
One Tsp. agave nectar
1/2 Tsp. salt and freshly ground black pepper
1/2 Tsp. smoked paprika

Directions:

In a large stockpot over high heat, add water and bring it to a rolling boil. Add the pasta and cook until al dente, about 7-10 minutes. Remove the stockpot from the heat and use a colander to strain the pasta well. Set aside and don’t rinse.
In a large skillet over medium-high heat, heat oil until shimmering. Add onion and garlic and sauté until onions are translucent and fragrant about 3 minutes. Add the turkey and use a wooden spoon to break it up while cooking until golden brown, about 5-7 minutes.
Stir in tomatoes, sauce, nectar, salt, pepper, and paprika and bring it to a boil. Reduce the heat to low and simmer until heated through and the flavors are melded about 10-15 minutes. Stir in the pasta and cook until heated through. Serve with a fresh green salad.

Easy Meals to Help You Lose Weight Fast

Just because you are watching your weight and are in a hurry doesn’t mean you must skimp on flavor. Try these tasty 30-minute meals and watch the smiles across your dinner table. You’ll also smile when you see the number on the scales decreasing at a fast rate.

10 Brain Hacks That Help Improve Your Memory

September 5, 2020 by Power of Positivity

Brain hacks can help boost your memory whether you are naturally forgetful or you are aging in life.

The human memory can be fickle. When you’re young, it seems you can remember everything with accuracy. As you get older, it’s natural to start forgetting things. However, you don’t want to forget so much that it impacts your quality of life.

One way to help prevent this is by improving your memory. There are many ways to do this, and surprisingly, most of the methods are simple to do.

Here are ten brain hacks that can help you improve your memory.

1. Exercise regularly.

You may think of exercise as a physical thing, but the mind and the body are connected. Taking care of your memory only isn’t enough. You must take care of your health as a whole to maintain and improve your memory.

For example, a lack of exercise can lead to being obese. Being obese can lead to uncontrolled high blood pressure. Uncontrolled high blood pressure can lead to a stroke. A stroke can then cause memory loss or, even worse, dementia or Alzheimer’s disease.

Several studies prove an existing link between regular exercise and a stronger memory. For example, studies have shown that regular aerobic exercise can increase the size of the hippocampus, which is the area of the brain responsible for verbal memory and learning. A larger brain means a larger memory.

Just remember that regular exercise can keep away diseases and conditions that may affect your memory, and it can also increase your memory capacity. It’s one of the most essential brain hacks you can do.

2. Use it, so you don’t lose it.

Your brain is like any other muscle in your body. You need to exercise it to get it more robust. If you don’t, it gets small and weak. However, if you flex your brain, you can increase the size of it, which will ultimately improve your memory.

This means you should push yourself to learn new things. Do some research. Solve complex problems—play “brain” games. Do what you can to use your brain regularly. Challenge yourself. If you don’t use your mind, you might lose your mental capacity along with your memory.

3. Lay off the sugar.

This is one of the best brain hacks because it will help your brain and your waistline. The food you eat can have a considerable impact on your memory. One of the biggest culprits is sugar. Studies show that people who have a diet that is high in sugar have trouble remembering things and are at an increased risk for dementia. This is true even if the person doesn’t have diabetes.

The hippocampus comes into play again when it comes to overindulging in sugar. It uses glucose to function, but too much glucose can make it malfunction. Therefore, overeating sugar can nearly crush your memory.

4. Know your learning style.

If you’re not an auditory learner, chances are you won’t remember half of what was said in a meeting. Conversely, if you’re an auditory learner, diving in and getting your hands dirty isn’t going to help you retain anything. That’s because you aren’t using your most robust learning style.

If you want to improve your memory, find out the best way that you learn, and then do that. You may not be able to change the fact that your professor lectures for the entire duration of a class, but when you go home to study, you can change the lesson up to match your style of learning. This takes a little bit of extra effort, but before you know it, you’ll be soaking up everything like a sponge.

5. Visualize things.

One of the most effective brain hacks is to visualize what you’re trying to learn or remember. This means to create a picture of what you’re trying to place in your mind. You may even need to close your eyes to see the image more vividly.

Visualization tends to imprint information onto your brain. The human brain has an easier time remembering pictures over lectures or words. In fact, if you can use as many of your five senses along with the visualization, this can really help the memory hit home.

6. Repeat things.

You’ve heard of the saying, “practice makes perfect.” Well, it might not make your memory perfect, but this is one of the best brain hacks to make the memory stick!

When the human brain processes information, it begins by putting it into short term memory. However, short term memory is temporary. Thus, if you don’t revisit the data, you’ll lose it. The more you think about it, say it, write it, visualize it, do it, or whatever else you may be doing to remember it, the more synapses fire in your brain. Eventually, these synapses will push that information from short term memory to long term memory.

That’s why studying is so important when you’re in school. The more you go over information, the more it sticks.

7. Write information instead of typing it.

In these days, people barely write anymore. Everyone has a smart device or a computer, and it’s much faster to type or dictate information. You can even record data at the touch of an app.

Although typing and dictating may be convenient, it’s doing nothing to help your memory. Remember, your memory is like a muscle. If you don’t use it, you lose it. That’s why writing information down is so much better than typing or dictating it.

Researchers believe that you use different mental processes when you write than when you type. Writing requires more of your attention, and it’s more tedious, so you have the full attention of your brain as you write. This makes it easier to learn.

8. Do memory-based activities.

Memory-based activities can be a lot of fun. There are plenty of activities around that are designed to improve memory. Many of them are games that you can play. This is great because you’re enjoying yourself while improving your brain. It probably won’t even feel like work.

There are games out there that are specifically made to improve memory, but you don’t necessarily have to choose those. Any game that requires you to keep up with a storyline, clues, or other information can help you improve your memory.

9. Get enough sleep.

This brain hack is one of the most straightforward ones you can try. Your memory won’t function correctly if you’re tired. A constant lack of enough sleep could even damage it permanently. You must get enough quality sleep regularly.

Don’t think of sleep as merely the solution to being tired. Rest is so much more than that. It’s the way that our bodies recharge themselves. You need energy for your brain to work, so you need to refresh yourself.

Another critical aspect of sleep is that it helps to set your short-term memories into your long term memory. This is great for studying, especially when you have a big test the next day. You should always get enough sleep before a test.

One other consideration is that sleep helps to consolidate your procedural memory (how to do things) with your declarative memory (recalling things). However, you need plenty of REM and slow-wave sleep. This essentially means you need a lot of deep sleep, so the quality of your sleep needs to be considered as well.

10. Take care of your mental health.

Your mental state has a massive effect on your memory. If you want your memory to be healthy, stay strong, and get stronger, you need to be in a good state of mind most of the time. This tip suggests that to keep yourself happy and try not to stress out all the time.

Depression is one of the most significant mental issues that can affect memory. Everyone gets sad from time to time, but a constant state of depression can shrink your hippocampus and reduce your ability to recall fine details.

According to the letter published by Harvard Health, depression can interrupt chemical messengers in the brain like serotonin, dopamine, and norepinephrine. Any interruption of these chemicals can lead to extreme mental disorders like bipolar disease, ADHD, or anxiety disorders. All of these can crush your memory capabilities.

The best mental brain hack for improving your memory is to be happy. Take care of your mental health.

Final Thoughts on Brain Hacks That Help to Improve Your Memory

To improve your memory, you have to be extremely proactive. You must keep in mind that improving your memory is a full-body effort, not just a mental task. No matter how many brain hacks you try, you have to throw yourself into it, or it won’t be effective.

Working to improve your memory also helps to prevent or at least delay future memory problems like dementia and Alzheimer’s disease. You’ll be doing yourself a huge favor by taking the memory improvement seriously. The ten brain hacks that you’ve just read are relatively easy to implement, making them a great starting place on your journey to a stronger memory.

7 Ways to Beat a Toxic Family Dynamic with Positivity

September 5, 2020 by Power of Positivity

Do you feel like you have a toxic family? You can pick your friends, but when it comes to your relatives, you have no choice in the matter. There are many family members both near and far that have qualities that you don’t like, and it’s not always easy to deal with them.

However, what about the family that you live and communicate with daily? Every family goes through certain seasons where things are rough, and dealing with these each other at these times can be overwhelming. You will experience bumps in the road, such as financial difficulties, job losses, and medical problems, but outside frustrations don’t equal a toxic dynamic.

How do you know if your family’s relationship is toxic or if the complications you face were brought on by circumstantial problems that will eventually even out? Here are some classic signs that your family puts the fun in dysfunctional.

7 Ways to Identify and Overcome a Toxic Family Dynamic

Here are seven red flags that signal a toxic family relationship that might exist.

1. Punishment and Discipline Are Blurred

Many people confuse discipline and punishment, as they are not the same. When you discipline your children, you are teaching them something or correcting behavior. Punishment is something that is done out of frustration, and the parent teaches the child nothing.

If you are in a toxic family pattern, then punishments can become excessive, and the behavior is never addressed. Many adults that don’t know how to handle a situation effectively may use the silent treatment as a method to manipulate their children. To combat this situation, the parent should sit down with the kids and explain to them what they did wrong, why there is a punishment, and how things could be handled better in the future.

Make sure they understand why they are in trouble and how to correct their actions. This is one of the reasons why spanking and things of that nature don’t work. Adults have temper tantrums and take out their frustrations on their children, but they never address the real issue.

2. You Play the Blame Game

Folks who have a toxic family dynamic often have problems with members not seeing the wrong that they do. Sadly, finding fault with others comes easily to them. When a family is toxic, one person may blame others for their issues as they see themselves as always right.

Additionally, they can’t comprehend taking responsibility for his/her actions because it would mean they must admit they are wrong. This should not be confused with people who don’t truly realize that they have made a mistake. To combat these issues, you need to make sure you address the problem with the person.

While it’s never popular to point out the wrongs of others, an ongoing issue of this nature can certainly make for some uncomfortable living conditions. Sit down and discuss the problems and make sure you don’t point fingers but recognize the question that needs to be addressed. In these instances, you will almost always find poor self-esteem or other issues that drive the person’s need to always be correct.

3. You Threaten Each Other

One way to tell if you have a toxic family dynamic is if there is physical violence in the home. Did you know that anger is one of the easiest emotions to show? However, there doesn’t need to be slapping and hair-pulling to be toxic.

If you have one family member who tends to use threats to punish others, then it’s a toxic family environment. An example would be if the parent were upset because their child was going through a rebellious stage and wanted to control them. The parents could tell the child if they don’t follow the rules or do what they wish, they will make them go live with another relative or parent.

While a child should know that there are rules that they must follow, their home and the security of their “safe zone” should never be compromised. Many split families often must consider where the child should live, but this decision should be based on the kid’s best interest and not as a punishment.

When a child is acting out, it means there is something under the surface that’s bothering them. There could be hormones that are raging out of control, or they could be bullied at school. To send positive vibes to this adverse situation, sit down and talk to the child openly and honestly. If you can’t get through to your child, get a therapist involved to keep the toxic aspects of the situation under control.

4. You Deal with Control Issues

Control issues are not uncommon in families. Children often feel that their parents are controlling because they can’t do what they want. There’s a difference in having control issues and being a concerned parent.

If you want positive vibes and don’t want others to feel like they walk on eggshells, then communication is vital. Never put tracking apps on phones of other adults in the home, and you should never use money as blackmail to get someone to do what you want. Finally, while you may not agree with clothing choices or makeup, you must allow people to be comfortable in their skin.

Many people try to control others when they feel like things are chaotic. The way to combat this is to get to the crux of the issue. A parent may be controlling because they fear the decisions their children make will hurt them. However, parents must give their kids room to make mistakes as it’s how they grow and learn.

Rather than talking about the issues at hand, people often use underhanded methods to control an out of control situation. Sit down and have family meetings often and make sure that you are all on the same page.

Avoid these toxic relationship habits.

5. Critical Towards You

Do you ever feel like you can do nothing, right? If you have a toxic family member in your household, then you may feel like they are never satisfied with anything you do. You could pay off all your debt, get a promotion, and have a credit score of 850, and it still wouldn’t be good enough.

When one party likes to criticize and undermine others in the home, it can be very frustrating. You will generally find a miserable person at the crux who is battling feelings of not accomplishing goals they had for their life. It’s often that they will project their feelings of frustration on you.

Since this is truly not your problem, you need to get to the root of the behavior. It would help if you had a pattern for recovery and goals that this person and the family needs to meet. You can recover from this toxic behavior with help.

6. Sibling Rivalry is Taken to Extremes

If there is more than one child in your home, there will be some rivalry. It should be noted that not all rivalry is terrible as it can drive someone to succeed. Sadly, these behaviors can become toxic or even dangerous.

When one sibling tries to blame the other every time they get into trouble, there is an issue that needs to be handled. A parent should never allow a child to humiliate another sibling even if it’s comical. Lastly, any competition within the family should never be allowed to become personal or vindictive.

Parents must foster a healthy relationship between their children by never playing favorites, ensuring all children receive the same discipline types and giving them each equal attention.

7. They Dismiss Your Feelings

If you have a toxic family situation, you may feel that your thoughts and feelings are easily dismissed. Again, this all comes down to control, and the need to be right. The party displaying these behaviors may feel that your opinions are insignificant to theirs, or they don’t’ t value what you have to say.

You need to tell this person that it hurts you when they dismiss your feelings and work on a sufficient resolution for change. Call them out now as you don’t’ t want to wait and let things fester. When you tell them about your issues in the heat of the situation, it’s easier to address it head-on.

Final Thoughts on Handling a Toxic Family Situation

If you have toxic family dynamics in your home, you must regain control to change your environment to a healthy one. Here are some things you can do to shift your abode into one with positive vibes.

Let Everyone Have a Voice
Set Firm Boundaries
Stop Toxic Behaviors Immediately
Never Play Favorites
Treat Everyone in the Home as an Equal
Sever Ties when Necessary
Get Outside Help When Needed

It’s easy to have issues that can change the dynamics of the home. However, it’s crucial as parents that you set firm boundaries and say what you will and won’t allow. Your children will run the show if you enable them to do so. If your home is a war zone, you must take control of the situation and find effective ways to change the toxicity. You will all be much healthier and happier when you get rid of toxic tendencies.

10 Healthy Ways to Release Anger Without Harming Others

September 4, 2020 by Power of Positivity

We all need to release anger sometimes in a world with ever-increasing pressures and frustrations. Holding onto destructive emotions such as anger can lead to harmful behavior, such as throwing or breaking things or even physical violence toward others. Therefore, taking care of the angry feeling before it gets out of hand can prevent uncontrolled reactions and damaged relationships.

Explosive anger that leads to verbal or physical abuse affects millions of people in the U.S. According to a 5-year-old study published in the journal Behavioral Science & Law, around 9 percent of Americans, or 22 million people, have had issues with impulsive anger.

Furthermore, these people reported having easy access to at least one gun, which only compounds the problem. The people in the study didn’t have normal anger, either; they reported uncontrollable bouts of rage that usually led to physical acts of violence or breaking items around their house.

If you suffer from this type of anger, don’t worry. You can follow these tips to get your anger under control and live a more peaceful, stress-free life.

Here are ten healthy ways to release anger without harming others:

“Where there is anger, there is always pain underneath.” – Eckhart Tolle

Take a break from the conversation or issue that is making you angry.

No one can have a rational, adult conversation in the heat of the moment. When you feel hotheaded or stressed out about something, tell the person you need to walk away and think things over. Then when you feel calmer and better able to address the problem, come back to it and discuss things in a peaceful manner. We all disagree about something or get frustrated with life from time to time, but how we handle these issues defines our character.

To release anger, you have to first figure out why you feel this way and what you can do to alleviate the feelings. This usually requires you to remove yourself from the situation so you can overcome the issue in a civilized manner. Take all the time you need, even if it takes a few days to calm down. The other person involved will appreciate the fact that you want to respond to them in a respectful manner.

Try breathing techniques.

To avoid harmful behavior associated with anger, sometimes, you just need to take a few deep breaths. Nothing in this world gets resolved in an unstable, volatile state of mind; this only worsens the problem. Therefore, you need to calm down and catch your breath (literally). When you feel angry, your body releases chemicals such as adrenaline because it thinks you’re about to have a fight or encounter danger.

So, if you want to avoid an explosive reaction, you need to turn off these signals in your brain and tell it that there’s no immediate threat to your safety. Slow, steady breathing signals to your body and mind that you have nothing to worry about, so to return to this baseline state, try the following techniques:

Deep breathing
Breath focus
Equal time breathing in and out
Progressive muscle relaxation
Modified lion’s breath
Belly breathing
4-7-8 breathing
Morning breathing

Know what triggers your anger.

Do certain people or situations just make your blood boil? If so, you need to address why they make you so angry so you can avoid harmful behavior such as lashing out or saying things you don’t mean. Until you can get your anger under control, you may want to avoid being around things or people that trigger you. If this isn’t possible, just follow step 1 and take a breather before coming back to the situation.

According to the Mayo Clinic, many people deal with the following common anger triggers:

Losing your patience
Feeling like your opinions or thoughts aren’t valued.
Injustice
Traumatic memories or events
Worrying about personal problems

Practice meditation.

Not only can meditation help you release anger, but it can also relieve pain and stress, ease anxiety and depression symptoms, and even lower blood pressure, among many other benefits. In fact, according to a study in the journal Consciousness and Cognition, just one meditation session can ward off feelings of anger and reduce your body’s response to it. The study found that even people new to meditation saw a reduction in the anger response after one meditation session.

This shows that we each have the power to respond to situations instead of immediately reacting to them. After practicing for months or years, you will start to notice your anger dissipate, and you’ll feel much more in control of your tumultuous emotions.

Write down your feelings in a journal or call a trusted friend to vent.

Many people deal with pent up frustrations on a daily basis as a result of our stressful, modern environment. Don’t beat yourself up for feeling angry, because every human deals with this emotion at some point. However, if you allow it to fester, you only harm yourself in the long run.

If you have a good friend who you feel comfortable confiding in, ask if they have a moment to talk. They will listen to your feelings and provide some support when you really need it. Of course, you’ll want to choose someone who you isn’t the object of your anger so you can get a clear perspective. Or, you can pull out your journal and write down how you feel, and maybe even burn the sheet of paper as a symbol of releasing your anger.

Lower the stress in your life.

Stress can easily cause anger issues to pile up inside you, especially if you feel you have no escape from what triggers you. If you can, figure out what underlies the most stress and either modify it or remove it from your life. Most people feel stressed by their jobs, but we all have to pay the bills somehow. However, maybe you can ask your boss for temporary leave or to cut your hours or responsibilities if you feel overwhelmed.

Many people will help you, as long as you ask for it and let your needs be known. If you can either eliminate or reduce even a portion of the stress in your life, you will probably feel much more even-minded and calm.

Make sleep a priority.

Harmful behavior can result from sleep deprivation because when you don’t get proper rest, you automatically feel more on edge and irritable. Most adults need somewhere between seven to nine hours of slumber every night, but unfortunately, many people get far less than that. Sleep aids in almost every function in the body and gives our minds a rest from our daily duties.

When you don’t get enough sleep, your amygdala (which controls emotions) runs on overdrive. This spells disaster for people with anger problems, as any little thing can set them off. So, if you need to release anger, the problem may just go away by getting more sleep.

Spend time doing something you enjoy.

Harmful behavior such as anger outbursts can occur when we don’t give ourselves enough time to enjoy life. Between work, kids, and other responsibilities, many of us feel starved for fun or downtime. If you have some spare hours during your weekend or after work, take time to recharge and do some hobby that brings you joy, even if you only have 30 minutes. Use your creative muscle and pull out the watercolors and paints, or whip up something delicious for dinner.

Sometimes, you just need some self-care to reverse an angry mood and release some feel-good endorphins.

Exercise at least three to four times each week.

Nothing beats exercise for getting rid of pent up anger. If you got in a fight with your girlfriend or your boss rubbed you the wrong way at work, a vigorous workout can help you release anger and avoid an outburst later on. Exercise helps to reduce stress and releases endorphins that boost your mood. Make sure to choose something you enjoy, though, as it makes it easier to stick to long-term.

Whether you like to dance, run, ride bikes, lift weights, or swim, just get your body moving in a way you enjoy. You’ll notice your anger levels dropping off in no time.

Go to a therapist.

Sometimes, you just need more help to tackle deep-seated anger problems. You shouldn’t feel any shame in seeking help for your anger, and there are plenty of well-qualified people ready to offer their expertise. Uncontrolled anger can wreak havoc on your relationships, even if you don’t mean to react in this manner. A therapist can help you discern why you feel so angry and how to manage it, so it doesn’t take over your life.

Final thoughts on how to release anger without harming others

Pent up emotions can lead to misplaced anger or lashing out at people who didn’t even hurt you. Anger can become very destructive if you don’t deal with it in a healthy way, but luckily, the tips above can help you calm down and see things in a different light. Whether you choose to exercise, breathing techniques, meditation, or something else, you can avoid harmful behavior as a result of your anger.

15 Quotes Every Positive Thinker Lives By

September 4, 2020 by Power of Positivity

Being a positive thinker can change your life for the better. Unfortunately, negative thoughts sometimes still happen even when you do everything you can to avoid them. When the negative thoughts come, you can’t let them overwhelm you and control your life.

It’s essential to address those negative thoughts so that they don’t impact your life and relationships. One way to do this is by consciously changing your thought process. By forcing yourself to think positive thoughts during a stressful time, you’ll be able to get through it better.

It can be hard to teach yourself to change your thoughts, however. After a while of consciously doing it, you’ll get better at it. In the meantime, though, you may need some guidance and motivation to remember to be positive.

Fifteen Quotes Every Positive Thinker Lives By

These quotes every positive thinker lives by can help you the next time your negative thoughts are overwhelming you. With their tips and encouragement, you’re sure to feel better after reading them.

1. “Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson

Negative thoughts breed negative encounters and experiences. So, optimistic people know to change their thought process if a negative thought creeps in. Stewing over those thoughts and letting them develop into worse ideas is something you should always avoid.

On the other hand, when you think positively, you’ll experience positivity in return. Most of the time, positive thinking leads to a positive life, so keep that in mind when you are experiencing negativity.

2. “Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.” – Mahatma Gandhi

Each seemingly small aspect of your life can affect the positivity or negativity you experience. This habit includes your thoughts, your words, your behaviors, your habits, and your values. Positive people know this and remember it each day as they go about their lives.

By changing those thoughts before you allow them to become words, you will be saving yourself from much more negativity. Once they become words, they become behavior, habits, and values, as Gandhi explains.

3. “Positive thinking is more than just a tagline. It changes the way we behave. And I firmly believe that when I am positive, it not only makes me better, but it also makes those around me better.” – Harvey Mackay

You can’t just say you are a positive thinker and suddenly become one. Instead, you have to behave in a way that brings positivity to your life. This action means changing the way you think and act to better yourself.

Another benefit of this lifestyle is that those around you will become more positive, too. Keep in mind that this means the people you surround yourself with can impact your energy, also. So, make sure to surround yourself with positive people so that you can all benefit each other.

4. “Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life.” – Joel Osteen

You can choose to be positive by consciously changing your thought process and behaviors. When you find yourself feeling or thinking negatively, begin thinking of all the things you are grateful for. It will help stop the negativity and allow you to live a better, more joyous life.

5. “Positive thinking will let you do everything better than negative thinking will.” – Zig Ziglar

Take it from motivational speaker Zig Ziglar. It’s hard to perform at your best when you are always thinking negatively. It will negatively impact every part of your life, from your work life to your relationships and home life. Positive people know this and make sure to keep their thoughts and actions positive.

6. “Positive thinking can be contagious. Being surrounded by winners helps you develop into a winner.” – Arnold Schwarzenegger

If you are a positive person, you know to surround yourself with other positive people. As Schwarzenegger explains, positive thinking is contagious. Remember that negative thinking is contagious, too. Positive thinkers will avoid negativity because they don’t want it to affect their energy.

7. “Always end the day with a positive thought. No matter how hard things were, tomorrow is a fresh opportunity to make it better.” – Unknown

Even when positive people feel that they’ve had a bad day, they end the day with positivity. This practice can be done by only thinking positively before bed or writing positive thoughts in a journal. Whichever method of ending the day with a positive idea you choose, remember that tomorrow can be better.

8. “You have to open up to the world and learn optimism…Contentment with the past, happiness with the present, and hope for the future. Learned optimism.” – Jennifer Crusie

Teach yourself to be happy and optimistic all the time. Acknowledging that the past is settled and can’t be changed will help you become more content. When you can do that, you will be able to be happier and more hopeful for the future.

9. “In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.” – Les Brown

Positive thinkers know that one wrong moment shouldn’t ruin an entire day. Each minute is a new opportunity for positivity, and you can change your course at any moment. Remember this the next time you’re struggling, because it is never too late in the day to start being positive.

10. “Happiness is an attitude. We either make ourselves miserable or happy and strong. The amount of work is the same.” – Francesca Reigler

You are the only one who can choose the way you want to live because it all depends on your attitude. The choice to be happy is yours alone, and positive people know this. As Reigler explains, they choose to be comfortable and healthy instead of being miserable.

11. “We are responsible for what we are, and whatever we wish ourselves to be, we have the power to make ourselves.” – Swami Vivekananda

As explained before, it is up to you to decide how you want to live your life. You’re the only one with the power to make changes and to better yourself. If you remember this the next time you’re thinking negativity, it can help you change the course of your thoughts.

12. “Don’t let mental blocks control you. Set yourself free. Confront your fear and turn the mental blocks into building blocks.” – Dr. Roopleen

Frequently, negative thoughts occur because you are scared or worried about something. You can’t let these thoughts control you, however. To begin thinking positively again, you have to free yourself of what’s blocking you.

The most positive thinkers know this and choose to confront their fears. This helps them change their thinking and return to a positive mindset. Then, the thing they were afraid of won’t cause those negative feelings anymore, either.

13. “Pessimism leads to weakness, optimism to power.” – William James

Positive people know that pessimism or negativity will make them weak. Likewise, they see that positivity will give them more power. This power helps them go further in life and develop in better ways.

14. “There is strange comfort in knowing that no matter what happens today, the Sun will rise again tomorrow.” – Aaron Lauritsen

What happened today or yesterday won’t ruin your life. Even if you feel like it might, there is always a new chance for you the next day. The past is settled, and all you can do is build a new future, which you can begin doing at any time.

The sun will rise, you will conquer, and life will go on. Be positive in these situations and look for the next opportunity or life step. When you do, you’ll see that life can always get better if you choose to be positive.

15. “Wherever you go, no matter what the weather, always bring your own sunshine.” – Anthony J. D’Angelo

Positive thinkers know that they may encounter negative situations or people sometimes. When this happens, they have to rely on themselves to keep their thoughts positive. You can’t blame others for your negative thoughts or actions, so take the positivity with you wherever you go.

Final Thoughts on Quotes Every Positive Thinker Lives By

Positive thinking can be lifechanging, but you have to learn to be a positive thinker. If you follow the advice and encouragement offered by other positive people, you’ll get there in no time. Recall these quotes every positive person lives by, and it can help you when you need some guidance.

The next time you find yourself getting caught up in negative thoughts, remember to change your thought process. Think about the things that mean the most to you, and all of the blessings you’ve encountered. Then, remember that challenging moments don’t last forever, and you will get through it.

15 Quotes About Overcoming Adversity Never to Forget

September 3, 2020 by Power of Positivity

Everyone experiences adversity in life. You can’t let this stop you from reaching your goals, however, so you have to persevere. It’s essential to overcome these struggles and keep working toward what you want.

The tremendous success will come after you overcome unexpected challenges, so it’s essential to work through it. It may help to remember that obstacles will make you stronger and more victorious. They are helping to shape your character, which can’t be done when everything is easy.

The obstacles are shaping you into the person you need to be later on, and they are setting you up for other challenges to come. Use them as learning opportunities so that you can do better the next time it happens. Since it can be hard to motivate yourself when obstacles arise, you may need some help.

Fifteen Quotes About Overcoming Adversity

These quotes are pick-me-ups that will help you overcome adversity and hardship. If you can remember the selections during the most challenging times, you’ll be able to push through and reach your goals.

1. “There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time.” – Malcolm X

You wouldn’t be able to grow if you didn’t have to face hard times. When you overcome the problem, you’ll only be more ready the next time. While defeat, heartbreak, and loss aren’t pleasant or desirable, they will lead to better things and better-developed character.

2. “Just as we develop our physical muscles through overcoming opposition – such as lifting weights – we develop our character muscles by overcoming challenges and adversity.” – Stephen Covey

Everything in life takes work. Those who want to gain muscle know they must workout, and they fight through the pain and discomfort. Achieving and developing character requires the same type of perseverance.

To develop positively, you have to be faced with growing opportunities, new obstacles, and unexpected problems. Only then will you reach your full potential and be ready for the next step. Remember that each hardship is only preparing you for more extraordinary things to come.

3. “Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.” – Booker T. Washington

If someone has had an easy life, their position isn’t as impressive. When someone has had to fight to reach their place, however, you know they’ve achieved a great success. Despite any setbacks, they continued to persevere to reach their goals.

4. “Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” – Dale Carnegie

Struggles happen, and they may seem to happen one after the other. Even so, you have to keep moving forward and looking for new ways to reach your goals. Only then will you be accomplished.

When it seems that there is no hope you have to keep going, as Carnegie explained. You can get through anything and, if you remember that, nothing will stop you.

5. “All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me…. You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” – Walt Disney

Each hardship you encounter makes you a stronger person. This makes even more remarkable achievements possible, and it develops character in ways nothing else can. While it may be difficult to see at the time, challenges are beneficial.

6. “Adversity, and perseverance and all these things can shape you. They can give you a value and a self-esteem that is priceless.” – Scott Hamilton

To develop character, you have to face challenges. The way you react and handle the problems will be the determining factor in the outcome. When you persevere in challenging times, you’ll value yourself more and be able to reach all of your goals.

7. “The journey is never-ending. There’s always gonna be growth, improvement, adversity; you just gotta take it all in and do what’s right, continue to grow, continue to live in the moment.” – Antonio Brown

As long as you are moving forward in life, you will face unexpected and unavoidable obstacles. You have to keep growing and improving, no matter what happens along the way.

Take each moment as it comes and continues working through the struggles. They won’t last forever, and you will see the benefits once you’ve made it through.

8. “Goals give you a mark to shoot for and keep you motivated when you face adversity.” – Benjamin Watson

You have to set goals for yourself if you plan to reach success. If you don’t have goals, you’ll never be motivated enough to fight through obstacles. Set short-term and long-term goals for yourself, and continue checking your progress as you work towards them.

9. “And once the storm is over, you won’t remember how you made it through, how you managed to survive. You won’t even be sure whether the storm is really over. But one thing is certain. When you come out of the storm, you won’t be the same person who walked in. That’s what this storm’s all about.” – Haruki Murakami

Going through unexpected hardships is difficult, and it will change you. The change that you experience will be for the better, and you’ll develop strength, determination, and self-worth. Looking back, you won’t be sure how you did it, but remember that you’re a better person because of it.

10. “Any man can win when things go his way. It’s the man who overcomes adversity that is the true champion.” – Jock Ewing

When an achievement comes easy, it’s not striking or impressive. On the other hand, if an achievement comes after difficult obstacles, it’s much more meaningful. Keep moving and fighting through the challenges so you can experience the joy of great success.

11. “You should never view your challenges as a disadvantage. Instead, it’s important for you to understand that your experience facing and overcoming adversity is actually one of your biggest advantages.” – Michelle Obama

Embrace the struggles that come your way and remember that you are growing because of them. They will help you become a better person as you find a way through the obstacles. These moments will be the most incredible feats of your life.

12. “Opportunities to find deeper powers within ourselves come when life seems most challenging.” – Joseph Campbell

You have to apply yourself more when you are overcoming challenges. These are the times when you can prove to yourself what you are capable of. Once you see what you can do, your dreams may get even more significant.

13. “In our personal and professional lives, we are constantly hit with one adversity after the other, most of which we have no control over. But the four things we have total control over is how we react, how we adapt, how we breathe, and how we take action.” – Diamond Dallas Page

Unexpected challenges happen in all aspects of life, no matter how much you prepare to avoid them. When you react and adapt positively, you’ll be able to overcome them. Take a deep breath and persevere so you can get past it.

14. “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” – Maya Angelou

Even with hardships and obstacles being thrown in your path, you can’t let them defeat you. As Angelou explains, these challenges will show you who you indeed are and what you are capable of. You can rise from any defeat and will only be better because of it.

15. “Your hardest times often lead to the greatest moments of your life. Keep going. Tough situations build strong people in the end.” – Roy T. Bennett

The challenges you encounter are helping you grow and be a better person. When you get through them, your achievements will seem even more extraordinary than if they had been easy to reach. Looking back, these hard times are what will lead to your most important moments.

Final Thoughts on Quotes About Overcoming Adversity Never to Forget

Adversity is a part of life, no matter what you do to try and avoid it. Overcoming obstacles will shape you into a better person and make you prouder of your achievements. It will show you what you are capable of and give you the motivation to do even bigger things.

While struggles aren’t desired, you can’t let them defeat you and hold you back. As long as you persevere and find ways to overcome, you will be successful and robust.

15 Quotes That Help You Move on When You’re Emotionally Stuck

September 3, 2020 by Power of Positivity

When you feel emotionally stuck after breaking up with someone, you need to move on. This is easier said than done, however, and it can’t be difficult to get out of the rut.

Moving on will help you find happiness again. Plus, it will help you create a new future for yourself that is even better than the past.

These quotes will help you move on when you’re emotionally stuck. Those who have been through it before can offer advice and insight that can help you. You aren’t alone in this feeling, so remember these quotes to help you move on.

Fifteen Quotes That Will Help You Move on When You’re Emotionally Stuck

1. “Remember that sometimes not getting what you want is a wonderful stroke of luck.” – Dalai Lama

You never know what is in store for your future. There may be many amazing things that happen to you that wouldn’t have if you’d gotten what you wanted.

When you lose someone, remember that it could be the universes way of telling you it isn’t what’s best for you. The end of a relationship is the start of something new. Remember that the new will be even better than what you lost.

2. “If you lost it, it’s because you’re meant to find something better. Trust, let go, and make room for what’s coming.” – Mandy Hale

Maybe your relationship didn’t work out because you were destined for something more. Have faith that everything will work out for the best.

No one is destined to be unhappy, so embrace the change and wait for what is coming next. Let go of what is no longer yours and look forward to the blessings that you haven’t experienced yet.

3. “Sometimes good things fall apart so better things can fall together.” – Marilyn Monroe

As the reoccurring theme in these quotes, Monroe explains that something better is coming. Just because something good ended doesn’t mean you won’t ever be happy again.

Instead, you’ll likely find something better that makes you even happier. Life tends to work out the way it is supposed to. This means you will find the person who is perfect for you if you allow yourself to move on.

4. “Sometimes you just have to erase the messages, delete the numbers, and move on. You don’t have to forget who that person was to you; only accept that they aren’t that person anymore.” – Unknown

Get rid of the things that remind you of that person. Eliminate your methods of contacting them so that you aren’t tempted to reach out. Doing these things will help you move on when you’re emotionally stuck.

While the memories may never be forgotten, you have to accept that there will be no new memories. Remember who they were fondly, and choose to leave it as a memory. As the end of a relationship signifies, that person isn’t the same anymore.

5. “Letting go doesn’t mean that you don’t care about someone anymore. It’s just realizing that the only person you really have control over is yourself.” – Deborah Reber

You can’t force someone to stay in your life. If they choose to walk away, you can still care about them or love them, but you can’t control them. Remind yourself that you can only control your actions and not theirs.

Since you can control your actions, choose to move on. Each day, make the conscious decision to do something that makes you happy. Before you know it, you’ll have forgotten all about the emotional pain you were experiencing.

6. “If you really want closure … at some point, you have to shut the door.” – Jacki Wells Wunderlin

You can’t keep an open line of communication with someone you are trying to get over. When you do this, you are forcing yourself to remain emotionally stuck. As Wunderlin explains, you have to close the door to move on.

This means you have to delete their phone number, remove them from your social media, and eliminate all contact. You can’t allow them to continue reaching out to you, and you can’t reach out to them. Breaking up means you have to move on if you want to heal.

7. “If life can remove someone you never dreamed of losing, it can replace them with someone you never dreamt of having.” – Unknown

Life is unexpected, but that isn’t always a bad thing. Although disappointments and heartbreak occur, unexpected blessings occur, too. Keep moving forward when you feel stuck and you’ll find something even better.

8. “If you don’t leave your past in the past, it will destroy your future. Live for what today has to offer, not for what yesterday has taken away.” – Unknown

You can’t keep reliving the pain of what has happened in the past. Since what happened can’t be changed, you need to move on and live in the present. When you do this, you’ll stop feeling like you are emotionally stuck.

9. “Change is hard at first, messy in the middle and gorgeous at the end.” – Robin Sharma

Breaking up is hard and life-changing, and you may feel like there is nothing good about it. Once you get through it, however, you’ll see what a blessing it was to your life. You’ll be able to find the person you are truly destined to be with.

10. “Maybe it’s not always about trying to fix something broken. Maybe it’s about starting over and creating something better.” – Unknown

It’s not always worth fixing something that is broken. Sometimes, the more logical option is to get rid of it and start fresh. The same goes for relationships.

There comes a time when you have to admit it’s time to move on. While it may hurt at first, moving on and starting over will make you happier than you ever thought possible.

11. “You can’t start the next chapter of your life if you keep re-reading the last one.” – Unknown

When you feel like you are emotionally stuck, it’s important to find a way to move on. If you allow yourself to stay stuck, you won’t be able to begin the next part of your life. Decide to continue your story instead of looking back at the part that has already ended.

12. “Watching you walk out of my life does not make me bitter or cynical about love. But rather makes me realize that if I wanted so much to be with the wrong person how beautiful it will be when the right one comes along.” – Unknown

After breaking up with someone, don’t change your opinion of love. Instead, remind yourself that if you could feel that way about the wrong person, what’s coming will be even better.

Remember, the way you’ll feel about the right person will be unimaginable. So, look forward to what is in your future instead of feeling bitter about what is in the past.

13. “The secret of change is to focus all of your energy not on fighting the old, but on building the new.” – Socrates

Everything happens for a reason, so don’t waste your energy on fighting the change. Embrace the change, and put your energy into building something even better for yourself.

14. “I was never one to patiently pick up broken fragments and glue them together again and tell myself that the mended whole was as good as new. What is broken is broken, and I’d rather remember it as it was at its best than mend it and see the broken pieces as long as I lived.” – Margaret Mitchell

Even when you repair something, the cracks and broken parts will still show. You can’t pretend that everything is as good as it once ones. Accept that it is broken, and stop focusing your energy on fixing it.

Remember the fond memories, and accept that they are in the past. Once things have changed, they will never be the same and it will be a continuous disappointment.

15. “The poison leaves bit by bit, not all at once. Be patient. You are healing.” – Yasmin Mogahed

Breaking up is hard and it will be an emotional time for you. Keep moving and working on the next step in your life.

The pain may still be there but with each day you are healing even more, as Mogahed explains. Eventually, you’ll realize the pain is gone, however, but you have to keep moving to get to that point.

Final Thoughts on Quotes That Help You Move on When You’re Emotionally Stuck

Breaking up is a difficult process, and you may feel like you are emotionally stuck. It is important that you move on, though, and begin building a new life for yourself.

When you are having a hard time, remember these quotes that help you move on. They will help you when you feel emotionally stuck, and you’ll heal sooner because of it. The pain doesn’t last forever, so keep moving forward.

Psychology Explains How to Shift Into A Positive Mindset

September 3, 2020 by Power of Positivity

Do you ever wake up in a bad mood? It doesn’t matter how much sleep you get or how good you feel; your spirit is off. Sometimes, you wake up feeling great, but the smallest thing can tick you off and put you into a negative mood. However, you will live a happier, more fulfilling life by shifting gears into a positive mindset.

Someone at the office may make a snide comment, or you may find that you’re out of coffee, and it’s only 10 am. All the negative things that you must deal with within a day can affect your mood. However, you can’t stay in this mood as it’s not productive or beneficial for a happy life.

Why Do Your Moods Fluctuate?

Did you know that your moods can have everything to do with your ego? Research suggests that folks use up their determination to prevent temptation, but they drain rational resources.

Each person has a stress-threshold that dictates how much they can take without blowing a gasket. Once you get beyond that threshold, it alters your mood. You may become grouchy, irritable, or syndical of others.

While you see what’s going on outside your body, do you know what’s going on inside to make these changes? Your blood pressure goes up and down as you encounter stressors from the day. With these blood pressure fluctuations come the increase of cortisol, which is also known as your body’s stress hormone.

Since each person’s threshold is different, it can be a small thing that alters your mood, or it may take something significant. If you need to change to a positive mindset and put the moodiness aside, there are some things you can do.

Five Ways to Change the Negative to a Positive Mindset

A negative mood comes from strong feelings that you’re having that you cannot shake. Rather than face the issue and deal with the feelings, you choose to react. Thankfully, when you resolve your problems and face the things that are bothering you, it helps change to a positive mindset.

Even if the coffee container is empty in the morning, take a 15-minute break and run to a store to get more. Sure, it’s an inconvenience, but rather than stewing about such a minor issue, you can fix it. Here are some ways to help you stay optimistic.

1. Catch up on Rest

According to the Center for Disease Control, one out of three people in this country does not get the required hours of sleep they need. Do you know what happens to your body when you don’t get sufficient sleep? It increases your chances of developing mental distress, high blood pressure, diabetes, and heart problems.

If you’re not getting at least seven hours of sleep each night, it can put you in a negative mindset. When you don’t feel good in your body, it can affect your mood. If you’re having problems sleeping, then you need to talk to your doctor.

There are many herbs and things that can also help you get a restful night, such as melatonin. When you get your sleep back on track, it’s easier to keep a positive mindset.

2. Practice Gratitude

Gratitude is the ability to switch your mind from a pessimistic state to an optimistic one. Today’s society makes it extremely easy to get sucked into a negative mindset. However, you don’t have to live in a place of discontent when you can change your brain’s molecular structure by using gratitude.

Did you know if you focus on your blessings instead of the things you don’t have, then you will be healthier and happier? There have been many studies that have proven that when you have an attitude of thanksgiving that it stimulates the hypothalamus in your brain to improve your mood.

If you find it hard to do a 180-degree turn on your gratitude level, start with small things first. Notice the beauty in your child’s face, or be appreciative of the lovely, cozy bed you climbed out of this morning. Did you know that gratitude can be just as addictive as being negative and grumbly?

3. Calm Down with Meditation

If you can’t seem to master a positive mindset, then you should try meditation. It can be overwhelming to find time to fit everything you need to in a day, and all the stress can affect your mood. So, you can fix this by taking the time to channel positive energy and release the negative.

Sometimes, you need to breathe. Scientifically, there is a reason why mindful breathing and the relaxation that comes with meditation works. When you experience stress or have mood fluctuations, the prefrontal cortex in your brain goes into an overactive state, which can lead to depression.

Thankfully, meditation is the key to change those brain regions that are linked to the blues. When you’re using mindful breathing, you retrain the brain to focus on your success and not your failures. When physical sensations intrude on you, you will feel negative emotions like stress.

The rhythmic breathing that occurs in meditation helps you work yourself out of a bad mood, no matter what comes your way. It’s because you are taking time to stop, and you’re sorting out all those feelings that are causing you problems.

Did you know that there are specific mood-boosting meditations that can assist you in your goals? These meditations are especially beneficial for those who are new to this ancient practice.

4. Use Your Support System

You need a support system to make it in this life. People don’t realize how incredibly important it is to have someone that you can call when the whole world seems to be going wrong. When you feel negative, reach out to a friend or family member to talk too about what’s going on.

A third party can look at the situation from the outside and put things into perspective. You can make a bigger deal of the situation often because you compound it with all the other stressors you have in your life. Getting good advice and support is much needed to keep you in a positive mindset.

Psychologists did a study and used brain imaging to see how your brain is affected by your moods. They found that people who verbalize how they feel often have fewer problems with sadness and anger than those who try to keep it all inside.

When you avoid talking about the troubling things, you give them power. However, when you vocalize these issues, you release the energy they have on you.

There’s all this noise inside your head that gets louder as your stress level rises, and you become overwhelmed. When you find somewhere and someone that is your safe place, you can release all the noise and have clarity.

5. Exercise

You already know that you need to get so much exercise each week to maintain a healthy weight. However, research shows that your mental health benefits just as much from a workout. The evidence and studies that have been done on this subject are overwhelming.

When you exercise, your body begins to release neurotransmitters like norepinephrine, serotonin, and dopamine. It also releases endorphins, which all work together to make you feel good. When you are depressed, it’s likely caused by an imbalance in these neurotransmitters.

However, a doctor will give you a medication, or you take some herbal treatments to rebalance them. Many people don’t realize that exercise is so powerful that it can be the equivalent of taking anti-depressant medication.

When you’re struggling with negativity, you need to go for a walk, run a mile, or do some intense cardio. You will release those happiness chemicals to put you in a positive mindset.

Here are ten vital reasons why you should take the time to count your daily blessings.

Final Thoughts on Living a More Fulfilling Life by Shifting into a More Positive Mindset

No one likes to be in a bad mood. Consequently, you are responsible for your actions and your attitudes. The smallest of things can trigger you and put you in a negative frame of mind, but you can control how you respond to those triggers.

You have the power to move beyond the problem and live in optimism. Thankfully, your bad mood won’t last forever. If you need something to help prod you to give you some perspective, then you should look to the future and not the past.

Do you remember that day in 2018 when you were so angry you could spit nails because you were late for work? No, of course, you don’t remember. The good news is you won’t recall these little mood fluctuations because they are a fleeting moment in time.

Focus on your future, and live in a mindset where you count your blessings and not ruminate on everything that is wrong. You will be surprised at what a difference it will make in your life when you focus on the positive things.

Life Coaches Reveal How to Plan Your Day in 5 Simple Steps

September 2, 2020 by Power of Positivity

Some people are so structured and seem to plan every detail of their day. Yet, others tend to fumble around, hoping they don’t miss something vital that they need to do. If you want to learn how to get everything you need to do in a day, there is no secret or magic trick.

It’s not difficult to plan your day, but it takes some determination and a few life-changing tips. Why should you plan your day? Well, here are a few reasons.

Four Excellent Reasons to Plan Your Day

Here are some useful planning tips for implementing today.

1. You’re Better Prepared

When you have everything planned, then you know what to expect. Your goals for the day are clear, and unless something unforeseen arises, you’ve got things covered. When you have a prepared mindset, you will have a higher chance of having a good and productive day.

The problem comes into play when you don’t have a clue what’s going on. You will struggle through the day fighting hard and have a low chance of success. When you wake up ready to tackle the day, you will be motivated and drive to accomplish the tasks at hand.

Your brain needs to be prepared to be able to have full motivation. If you’re in doubt, you should know that this method works, and it will help you finish the tasks you have to do promptly.

2. You Prioritize

How many times have you worked all day long and haven’t seemed to accomplish anything? You might feel like a dog chasing its tail around in circles. You must know that this is a rookie mistake, and it must be avoided.

When you plan, you have the chance to prioritize the tasks you must complete making sure each one is fulfilled. If you don’t have a plan, then you can run in 100 directions and do whatever comes to mind first. When nothing is connected or coherent, your entire day is run very haphazardly.

It’s essential that you give time to the things of the highest priority. When you start your day armed with a plan, then you can make sure that all the urgent tasks are handled. If you need to see a doctor or attend your child’s school play, then you can ensure those tasks get worked into your day too.

The fact is that you can get where you need to be, and you don’t have to compromise your responsibilities to yourself or your family to do so.

3. Improves Time Management

Your day and productivity level come down to your time management. Do you need to manage every second of the day? Well, no one is perfect, and it’s hard to have a life so scripted.

Thankfully, you can schedule your day and make good use of every minute of it. The most important task should go into slot one, followed by the next important thing, an hour for lunch, and so on until you’ve filled your schedule.

Make sure that you have a list and don’t let anything overlap. You have deadlines, personal commitments, and you must ensure that everything is planned out for 24 hours so that you don’t waste any time or feel burdened.

4. Create Structure

Do you have days when you seem to wing everything? Spontaneity is the spice of life, but you can’t live every day in that manner. It sounds fun to throw caution to the wind and not let life become too structured and regimented, but did you realize that living like that will take a toll on your mental health?

It’s not fun to deal with surprises and urgencies as they can affect your personal life and your work efficiency. When you plan your day, it brings order to an otherwise chaotic time. Planning gives you structure and order, and it will make your life seem more systematic.

Now, you shouldn’t mentally confuse a scheduled day with an uninteresting lifestyle. Having composition means that you have a plan and know what you need to do to be successful. Your routine must be pre-planned and thought out clearly.

You can boost your productivity and keep a structured life, but this type of lifestyle can help you get rid of all your bad habits and strengthen your good ones.

When you are accomplishing tasks and reaching goals, then it gives you a boost in your step. It does incredible things for your self-esteem to mark items off your checklist as accomplished.

5 Tips to Planning the Perfect Day

If you want to plan your day and boost your results, you need an effective method. Here are some tips for you to consider.

1. Begin with Clear Goals

You must first start each day with clearly defined goals. Never start a day without a plan. It’s essential to keep your daily goals on track to achieve all you need.

While setting precise daily goals, you must also keep in mind your plans for the week. You want to make sure that one day flows into the next, and you’re not left wandering around.
When you have not only your daily but weekly goals in mind, you can plan in advance. Your goals must allow you to accomplish all you need to do and allow time for the unforeseen events.

2. Each day must Be Part of the Bigger Picture

Please don’t get so caught up on a single day that you forget it’s part of the bigger picture. Remember, Monday is only one-seventh of your week, so you can’t single it out over the whole week or month. Everything you plan must take into consideration the week, month, year, and your life.

Having a cohesive plan is advisable, and it should fit into what you want to achieve for the long term. Additionally, keep the events from yesterday and those from tomorrow in the back of your mind. If you have unfinished business from Tuesday, and it’s not Wednesday, you must consider what’s left and what’s on the list for Thursday.

When you have deadlines in both the business and personal parts of life, you need to be mindful of them daily rather than waiting until the last minute.

3. Classify

Your day should be about much more than your job. In every life comes the need for socialization, personal commitments, chores around your home, and family time. You must ensure that you include all these things in your schedule and learn to make time for each classification.

Self-care is an item that many people don’t make time for in their day. You are more important than dusting the furniture, paying the cable bill, and making a work deadline. Yes, all those things are essential, but if you don’t take care of yourself and your needs, you will never accomplish all you need to do.

You should have no less than 30 minutes each day to reflect, create, and boost your mental strength. When you have it all planned according to then, it’s easier to balance your day.

4. Allow for Flexibility

When you plan your day, you don’t want to make the time restraints, so regimented that there is no time for flexibility. Life is full of surprises, and you never know what each day will hold. You must have room for adjustments.

Your boss may throw a surprise assignment on you, or your child may wake up sick. There always needs to be a plan b or backup to your day. You must be able to move things around so that you can handle life’s unexpected challenges.

5. Sustain Balance

You only have 24 hours in your day, so you don’t want to put so much onto your schedule that it’s not humanly possible to do it all. When you plan your day, you want to give yourself about one or two major tasks.

Once those big tasks are handled, then you can schedule about three or four smaller ones. Remember, some jobs will take more time than others, and you need to allow for interruptions, phone calls, and other things that can get you off schedule.

You also need to have some sort of balance. Your day cannot be all about work, or you won’t have time to relax and read a book or watch your favorite television program. Don’t cram so much into one day that it stresses you out and take the rest of the week to recover.

Final Thoughts on How You Can Achieve Better Results When You Plan Your Day

Are you convinced that planning your day is worth the effort? Make sure you make those plans the day before to wake up knowing exactly what you face that day. It’s all about keeping things into perspective and seeing yourself reach each goal that you set.

Don’t feel pressured to tackle all of these suggestions at one time. Small steps will equal big changes in due time. So start with little goal-setting and work up from there.

The goal is to see growth and development in your life, which can happen when you plan your day and make time for all the things you must do.

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

Take a break from the conversation or issue that is making you angry.

Try breathing techniques.

Know what triggers your anger.

Practice meditation.

Write down your feelings in a journal or call a trusted friend to vent.

Lower the stress in your life.

Make sleep a priority.

Spend time doing something you enjoy.

Exercise at least three to four times each week.

Go to a therapist.

Every day is a day to shine. Shine on!