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Child Psychologists Share 9 Symptoms of Depression in Children

August 30, 2020 by Power of Positivity

Unfortunately, many parents do not know how to identify the most prevalent symptoms of depression in children.

If you’re like most people, then you think depression only happens to adults. Sadly, the Center for Disease Controls states that 3.7 percent of children ages 3-17 are depressed. The symptoms of depression in children are not always so apparent, and there doesn’t need to be any significant life influence for them to feel this way either.

Even when the skies are sunny, and life seems to be going okay, a child can become depressed due to a chemical imbalance, much like an adult. As a parent, teacher, relative, or someone who interacts with the younger crowd, you must learn how to recognize the signs of depression in children and know when to get help.

Regrettably, the suicide rate has risen to 14 children per 100,000. Recognizing the cries for help is imperative to saving the next generation. Do you know the signs to look for?

Nine Signs of Childhood Depression

Whether it’s a child or adult, someone who is depressed or has the blues for longer than two weeks is considered to have a Major Depressive Episode. If a child is feeling “down in the dumps” or hopeless, it should be evaluated. To be considered depressed, a child must have five of these symptoms below for at least two weeks.

These signs of depression in children are as follows:

Deep feelings of sadness that last for at least two weeks. Children may act irritable more so than depressed.
Loss of interest in things they love
Significant changes in weight – either gain or loss of several pounds
Insomnia
Disruptions to or shifts in their sleep patterns
Psychomotor agitation
Chronic fatigue
A feeling of helpless, hopeless, or worthless
Infatuated with death, dying, or suicide

We should note that children who experience a traumatic event in their lives, like the loss of a loved one, will go through the stages of grief. Since depression is part of those stages, it’s expected that they would suffer from these feelings.

However, if it appears that they are stuck in this phase, then counseling to help them process their feelings is advisable. It’s essential that you know and can recognize the symptoms of depression in children.

Getting Professional Help for Childhood Depression

Noticing the symptoms of depression in children is not always easy. You may think your child is having problems with a classmate or is a victim of bullying. However, you shouldn’t take depression lightly as suicide is the number two cause of death in people from 10-34 years of age.

If your child meets the criteria for Major Depressive Disorder, you must take them to their pediatrician or mental health professional. Depending on their age, it may be hard to get them the help they need. There is still much stigma and doubt about childhood depression in the medical community.

While the first line of treatment in adults with depression is anti-depressant medication, doctors are initially cautious about putting children on such medicines. Therapy is the primary treatment that should be explored before going down the path of prescription medications. Additionally, many herbal remedies may help.

• Testing

Though there is no blood test or x-ray that can confirm or deny the presence of depression, doctors use the Diagnostic and Statistical Manual of Mental Disorders as their guide. They can also use the following tools:

The CDRS or Children’s Depression Rating Scale
The CDI or Children’s Depression Inventory
CGI or Clinical Global Impression

• Therapy

Today’s therapy has evolved greatly. When considering the symptoms of depression in children, the key is to find a therapist that is well versed in this type of chronic sadness in kids.

Play therapy is the most utilized type of counseling used in children as children can communicate better when using toys and devices rather than just talking about their problems. Another beneficial kind of counseling is Cognitive Behavioral Therapy is another method that is quite helpful and better for the older child.

What Can Parents Do When They See the Symptoms of Depression in Children?

The symptoms of depression in children are often not the easiest to spot, especially since kids tend to be moody anyway. Outside of seeking professional help, here are a few things that you can do to help your child.

1. Talk to Your Child

Strive to have an open dialogue with your child about all things, and then when something like this arises, you know that they will communicate with you. Rather than hitting them point-blank with questions, they may not be able to answer. Instead, try engaging in play therapy. Your child will love nothing more than playing a board game or taking a walk with you. A Psychiatry article suggests that this habit is a way to help children express their feelings more clearly when they lack vocabulary skills.

Younger children cannot rationalize things, so you should try to stick with questions that they can answer a simple yes or no. If they are being honest and pouring out their heart to you, try not to be judgmental. When you’re not receptive to what they have to say, they can shut down and refuse to open further.

During your conversations, there may be times where your child has nothing to say. Don’t push or prod them for information as your child may need time to process both their emotions and thoughts. Silence is helpful at times and gives them the space they need.

2. Give Them Ways to Relax and De-stress

It’s easy to get smaller children to relax as you can engage them with painting, coloring, playing in a sandbox, or with playdough. Find tasks that are age-appropriate and keep their mind occupied.

Child psychiatrists continue to study the link between watching tv and feeling depressed. Studies are showing mixed results. For a best practice, do not place your little ones in front of a television screen and expect it to take their problems away magically.

3. Limit Technology

You’re busy, and you need your child to engage in activities that don’t always involve you. However, it would help if you never used technological devices as a babysitter. Sure, these devices provide an escape, but they also don’t encourage your child to open and talk to you.

The American Pediatric Association recommends no more than two hours each day of screen time. The time frame includes video games, television, laptops, smartphones, and any other electronic device. Additionally, children that are engaged in video games all the time are at a higher rate of developing depression or anxiety.

Give your children constructive ways to manage their time. They will enjoy hiking, crafting, riding their bike, or drawing. Kids these days have become dependent on their screen time and would rather forgo any other activities. This is not healthy for the child.

Most kids aren’t going to listen when you tell them to go outside and play. Children of today need structured activities as kids’ creative mindset is not the same as in previous decades. It may require that you get involved and go outside with them to engage in activities, mainly if the symptoms of depression in children are present.

4. Break Down Tasks to Simplify Things

Children become overwhelmed when they are given a bunch of tasks to do at once. They need things broken down into smaller parts. You don’t want to overwhelm your child with anything, so learn how to delegate correctly so that they can master the task at hand.

Don’t get frustrated if you must talk your child through each phase of what they must do. Completing smaller tasks may be aggravating to a child whose mind is going 101 directions. Also, be willing to work alongside your child. Be someone who pitches in to help and not a dictator.

5. Create a Positive Atmosphere

Your children don’t need to know or deal with your adult problems. If there are financial troubles, then make sure you keep those conversations behind closed doors. Don’t let them hear you arguing or see any physical violence between you and your partner.

It would help if you created a haven for your family that is free of emotional and physical altercations. If you want your child to feel safe and stable, you must create an atmosphere conducive to that life.

Final Thoughts on Effectively Recognizing the Symptoms of Depression in Children

The chances are good that your child will have at least one period of depression in their young life. While they may not need medication, they will need your love, support, and guidance during this difficult time. While everyone thinks it won’t happen to their child, you must always be on guard and watching for suicidal tendencies or ideation.

When your children go through these periods, you must keep all alcohol, prescription medications, and weapons locked away. A child that is depressed has a higher chance of abusing substances as well as contemplating suicide.

If you recognize the symptoms of depression in children occurring with one of your kids, then you need to get help immediately. In many cases, depression won’t get better without help.

15 Relationship Deal Breakers Strong Women Will Never Ignore

August 30, 2020 by Power of Positivity

Relationships are hard, and women put up with a lot from men. Women, especially strong women, can be incredibly resilient people. However, there is only so much that a person can put up with. Here are 15 relationship deal breakers that strong women simply won’t ignore.

Here Are the 25 Deal Breakers Unacceptable to a Strong Woman

Many women will flee the scene if they observe these behaviors in their new man.

1. He lives with his parents.

If an adult male still lives with his parents, this is a big red flag that strong women won’t ignore. This doesn’t include guys who are taking care of their parents because one or both of them are sick or disabled. Those guys get a gold medal.

An adult male who still lives with his parents simply shows no ambition in life. He is lazy or scared to move out on his own, or both. Even worse, he might be a mama’s boy, and no woman likes those type of men. Either way, it’s one of the biggest deal breakers.

2. He doesn’t have a steady job.

No one likes dating an unemployed guy. It’s not that strong women are trying to be gold diggers, but let’s be honest here. An unemployed guy can’t take you out. In fact, they won’t be able to do much of anything.

Plus, the inability to hold a job is a sign of immaturity or the unwillingness to be responsible. This will only cause problems in the future.

3. He has no goals or aspirations.

A strong woman is motivated and determined. Being with a guy who has no goals in life will get old fast.

It’s hard to be with someone when you’re climbing the ladder, and they’re okay just being at the bottom. Eventually, you’ll have too much distance between you to have anything in common. Strong women know this, so they aren’t going to put up with a man who has no aspirations in life.

4. He is a bad father.

Most strong women probably have dreams of having a family in the future. If they’re dating a man who already has children, they’ll pay close attention to the type of father he is. If he isn’t taking care of his children now, he probably will be unkind to her children in the future.

Even if he does take care of his future children, it’s still a deal breaker because no real woman is going to watch him favor some of his children over the others.

5. He doesn’t treat women in his life with respect.

Strong women demand respect in their lives. A man might pretend to respect a woman at first but then change later in the relationship. She may notice that her man is disrespectful of her family or even disrespectful of his own family.

With a strong woman, he won’t get the chance to change because she’ll notice this behavior upfront by watching how he treats the women in his life. A man can’t hide his true nature at all times, so when the red flag shows up, a strong woman will quickly exit the relationship.

6. He’s always late to everything.

People are late every now and again. It happens. But when it’s a recurring theme, a strong woman won’t continue to put up with this. When a man is always late to everything, it shows that he doesn’t respect people’s time. A strong woman values her time, so she won’t deal with someone who doesn’t respect it.

7. His temper seems out of control.

An out of control temper is one of the biggest red flags you can have in a relationship. A lot of women put up with this type of abusive behavior, unfortunately. However, a strong woman will absolutely not deal with it. She values herself too much to remain in such an abusive situation, and she will quickly remove that man from her life, even if it must be by force.

It doesn’t matter if it’s physical abuse or if it’s more verbally abusive in nature. Either way, she’s gone.

8. He complains about everything.

No one likes a negative Nancy. In this case, it might be a negative Ned. A strong woman is likely motivated and has a positive attitude. The last thing she wants to do is spend time with someone who complains about everything.

A strong woman might give a man a chance to correct the behavior. She may try to talk it out with him and help him change his perspective. However, if he doesn’t, she’ll tire of the behavior, consider the behavior as one of the major deal breakers, and remove that man from her life.

9. He gives up on things easily.

A strong woman is attracted to a strong man. This means a man that will persevere even when the going gets tough. That’s how strong couples build a strong future together.

Strong women don’t have the capability of dealing with a weak man who gives up on everything. It’s simply not in their nature to be with someone like that. That is a relationship that is destined for failure, and strong women know this early in the relationship.

10. He constantly makes bad decisions.

Young guys may make bad decisions, just like young women. Everyone must learn. However, at some point, you’re supposed to grow up, mature, and make responsible decisions. A man who constantly makes bad decisions has not grown up yet.

A strong woman is not going to be with a man who constantly makes bad decisions. This means she will have to constantly fix situations, and that can inhibit growth. A strong woman won’t let anyone hinder her growth.

11. He is a flirt or cheater.

As mentioned in tip number five, a strong woman is going to demand respect. A man who is constantly flirting with other women or cheating is not respecting his woman. Some women will put up with this constant cycle – strong women will not.

Strong women know their worth, and they aren’t going to be with a man who doesn’t respect their value. They will cut that man off so quickly he won’t even have time to react. Plus, a man who is a flirt or cheater is usually always telling lies. And that’s one of the worst deal breakers of all.

12. He is involved in illegal activities.

For some women, the bad guy is extremely attractive. This is usually immature women who haven’t grown up yet. However, once a woman grows up and becomes a strong woman, she’ll cut the nonsense out of her life.

A strong woman isn’t going to allow anyone to be in her life that could bring her down. Therefore, if a man is involved in illegal activities, she will refuse to have a part in that. She will also refuse to be in a relationship with that man because she knows she could lose everything just by being associated with him.

13. He is childish/immature.

There is nothing wrong with being in touch with your inner child, but you must be able to be an adult when it counts. Some men never reach that point. They stay in their mother’s basements and play video games all day.

A strong woman is not going to date a guy like this. In fact, a strong woman probably won’t even give that type of guy a chance. It’s one of the major deal breakers.

14. He doesn’t treat his lady like a queen.

A strong woman thinks highly of herself. She works hard, and she likes the finer things in life. She treats herself like royalty, and she wants a man that treats her the way she treats herself.

If a man doesn’t believe in treating his woman like the queen that she is, the relationship is not going to work out. They have two different ways of thinking when it comes to how they treat each other, and a strong woman isn’t going to budge on being treated like her worth. A strong woman knows that a queen should be with a king.

15. He is wimpy.

Throughout history, men have always been portrayed as being strong, brave, knights in shining armor. That’s what women want, especially strong women. They desire men who can protect them and take care of them.

A strong woman refuses to settle for a man who is afraid of life. This doesn’t mean she wants a man who is going to fight all the time. It just means she wants a man who isn’t afraid to be a protector.

Final Thoughts on Deal Breakers for Strong Women

Don’t let this article make you think that strong women are inflexible and unyielding. They will give a man a chance to prove his worth. What they won’t do is put up with continuously weak and immature behavior.

A strong woman needs a strong man. There is no way to get around that. Anything less and the relationship becomes lopsided. A strong woman simply won’t tolerate a one-sided relationship.

If you are a strong woman, you already know that all the above tips are true. If you are a man looking to get into a relationship with a strong woman, make sure you can meet all these criteria, or else you’ll be wasting your time. A strong woman simply won’t ignore these deal breakers.

10 Ways to Beat Hip Pain (In Under 10 Minutes a Day)

August 30, 2020 by Power of Positivity

Hip pain is not only distracting, it disrupts your life and your ability to do the things you love. If you’ve wondered how to get rid of your hip pain, look no further. Here’s a list of the best ways to beat your hip pain in short order.

Hip pain is common. Depending upon where your hip hurts, gives you a clue how to help ease your pain. Hip pain on the outside of your hip, thigh, and butt is caused by muscles, ligaments, tendons, and soft tissues near the hip joint. Hip pain caused by the disease may show up in other parts of your body, as well as your hips. Some of these conditions include bursitis, osteoarthritis, or rheumatoid arthritis. Also, your hip pain may stem from back pain.

10 Tips to Beat Hip Pain

Regardless of the cause of your inflammation and pain, here are ten home remedies that can help alleviate it.

1 – Knee stretches ease hip pain

Stretching improves blood circulation, reduces tension in your muscles and spine. If your hips are in pain, you can stretch to find relief from pain especially pain caused by back muscle pain.

Knee lift stretches

Lie on our back on the floor. Spread your legs out on the floor.
Gently Keep your left leg straight, then pull up your right knee towards your chest.
With your hands on your right knee, pull it up slowly towards your chest.
Hold for 15 seconds.
Let go of your right knee and slowly lower it back on the floor.
Repeat with your left knee.

2 – After exercise hip stretch

After you exercise, be sure to cool down by walking around for a few minutes. This allows your muscles to begin to relax.

How to do the hip stretch

Stand with your right side towards the wall. Lay your right hand on the wall and bend your right elbow a bit. Put your left foot over your right foot. Keep your right leg straight as possible, bend your leg, and slowly move your right hip towards the wall and hold the stretch. Relax and then do the other side.

3 – The best type of exercise for hip pain

It seems counterintuitive, but it’s important to keep moving even if you have hip pain. Just be sure not to do high impact exercises until your hips are feeling better. Low impact exercise keeps you limber and strengthens your muscles in our hip area Here are safe hip exercises to do to ease your hip pain without causing more damage.

Walking around in 3 foot part of a swimming pool. You’ll get resistance from the water without putting too much pressure on your hips.
Walk on flat surfaces, not uneven surfaces where your hips get too much impact.
Swimming is a great exercise. Kick less hard than you normally would to protect your hips.
Ride a bike outside or a stationary bike inside
Yoga
Upper body exercises with weights

4 – Eat an anti-inflammatory diet

Studies show that chronic disease is controlled by inflammation. Keeping the right balance of macronutrients and Omega 3 and 6 fatty acids can change how your genes respond to inflammation. Here is a list of anti-inflammatory foods you can eat to help ease your hip pain.

Oily fish- salmon, fresh tuna, mackerel or sardines are all high in omega-3 which fight inflammation and build up your immune system.
Healthy oils- Olive oil has a large amount of oleocanthal which is similar to nonsteroidal anti-inflammatory drugs or NSAIDs. Other healthy oils include avocado oil and safflower oil.
Leafy greens-Kale, spinach, and collard greens are packed with folate and folic acid boosts your immune system so you can better fight off infections.
Dairy-Eating healthy dairy products like cheese, yogurt and milk boost your calcium and vitamin D. These vitamins are important not to help your bones get stronger, which helps you fight pain.
Green tea-Green tea contains polyphenols which slow down inflammation and help heals cartilage damage.
Nuts and seeds-Nuts and seeds have calcium, magnesium, zinc, vitamin E, and lots of fiber. These minerals and vitamins boost your immune system so you can heal from hip injuries.

5 – RICE method

The acronym RICE is a well-known rule of thumb for pain in your body. If you are experiencing hip pain, follow the RICE steps to allow your hip to heal and get stronger.

Rest-Resting is sometimes the hardest thing to do, especially if you love exercising. You don’t need to stop forever, just take a break from all exercises for anywhere from 24 to 48 hours.
Ice-Apply ice packs on your hip to reduce inflammation. If you have a lot of hip pain, ice several times a day.
Compression-Compression means wrapping a bandage around your injury. Wrapping your hip sounds weird, but it can feel good to have the extra support in your hip area.
Elevate- Elevate your hips when you sit down. This gives your hip rest without pressure being applied to them.

6 – Drinks that can ease hip pain

Staying hydrated is essential when you’re fighting joint pain of any kind. Water, of course, is one of the most efficient hydrating fluids. Water helps your cell production, aids your kidneys, and improves your immune system. You should drink 8 to 10 glasses of water every day to keep your joints lubricated and functioning at their best. Other fluids that can help ease joint and hip pain include

Green tea, black tea, and white teas-These plant-based teas contain polyphenols that are known to diminish inflammation.
Milk-Your mother was right, milk is good for you. It’s high in calcium and vitamin D, both important for your bones to stay strong and to fight off joint deterioration.
Fresh juices-Orange, pineapple, tomato, and carrot juices are loaded with vitamin antioxidants to fight off the free radicals which cause inflammation in our body.

7 – Change your sleeping position

If you suffer from hip pain, it may be helpful to change the way you sleep. Try repositioning yourself. Don’t sleep on your side where you have hip pain. Use a wedge pillow underneath your hips to relieve pressure off them. Or put a pillow between your legs to lower the stress on your hips. You can also try putting a pillow under your knees to remove pressure and pain off of your hips.

8 – Massage

A massage can help beat your hip pain by a soothing massage. Massages relax your muscles, inspire healthy circulation, as well as releases endorphins that make you feel happier and healthier. Get a massage once a week to experience relief from pain and help your body heal.

9 – Essential oils

Essential oils provide so many helpful benefits. One benefit is pain relief and healing. Here are some top essential oils for pain relief.

Lavender oil-Lavender oil’s sweetness is relaxing, and it’ proven to reduce stress and anxiety and help you sleep better. Lavender oil can also reduce inflammation around our joints.

Eucalyptus oil- This is a pungent smelling oil that relieves joint and muscle pain. It has a refreshing and cool effect that warms your muscles and joints. This oil also can lower your stress and help get rid of your pain.

Rosemary oil- This oil has strong antioxidants to help reduce pain and inflammation.

10 – Herbal remedies

Herbs can also help you beat your hip pain naturally. Here are a few to try.

Ginger is a warm medical herb that’s been used in Chinese medicine for hundreds of years. It stimulates blood circulation which helps heal your tissues, muscles, and joints. Whether you drink it as a tea or use it in cooking, ginger is an essential herb to keep in your pantry for beating your hip pain.
Turmeric has proven anti-inflammatory properties. Researchers found that turmeric fights pain, helps brain function, and strengthens your immune system. Sprinkle turmeric on your popcorn, use it in when you sauteed veggies or create a soothing cup of turmeric tea to help relieve your hip pain.
Willow bark is an herb used for centuries to ease inflammation. It’s proven to reduce pain. Centuries ago, people chewed the bark of the willow tree to reduce pain. Today, you can take it orally as a tablet or drink it as a tea. Willow bark must be taken in small doses due to its blood-thinning abilities. Be sure to tell your doctor if you’re taking willow bark prior to any surgeries or medical procedures.
Cat’s claw is another anti-inflammatory herb. Cat’s claw can reduce swelling from arthritis. It comes from a tropical vine and has been used for centuries to boost the immune system. Some people have found amazing relief from this herb for arthritis, but others feel it overstimulates the immune system in some people, giving them more arthritic pain. It’s worth a try to see it helps you find some relief from your hip inflammation and pain.

Final Thoughts on Overcoming Hip Pain and Leading a Fuller Life

Hip pain disrupts your ability to do life. Fortunately, there are many natural ways to find relief from your hip pain. Whether you choose to stretch, gentle exercises, natural essential oils or herbs, it’s worth trying some of these. Eating a healthy diet of anti-inflammatory type foods can also help. Hip pain doesn’t need to get you down. Hopefully, these suggestions will be exactly what you need to beat your hip pain.

7 Stretches That Improve Your Flexibility

August 30, 2020 by Power of Positivity

Stretching enhances your physical flexibility. When you’re physically flexible, you have the stamina and energy to do the things you want to do without the worry about injury or stiffness. Stretching isn’t hard, and it can easily become a daily habit once you begin. So, why not try these seven stretches to improve your flexibility today?

Eight healthy benefits of flexibility

So why is flexibility such a big deal? Flexibility from stretching makes you more limber and loose. Your muscles are pliable, so you have more agility in sports and your other physical activities. The following is a list of the primary benefits of flexibility:

Fewer injuries occur
Less pain after exercising
Improves your mindset
Improves your posture
Helps you balance and prevent falls
Enhances strength
Better overall physical ability
Increases the blood flow

There are classes dedicated to learning flexibility, but you don’t need to take a class to learn stretching exercises. It’s something you can practice and learn on your own. Try to take five to ten minutes every day to run through a series of stretches. Regardless of how much of your little, precious time you take to do them, stretches will be well worth the benefits you get from being more flexible.

Here are seven easy stretches to improve flexibility

Here are seven total body stretches you can do on a daily routine. This is a limited list. There are lots of good stretches out there to help you become more flexible. Try these stretches for two weeks to see if you experience more physical flexibility.

Hip butterfly stretch

Long periods of sitting cause your hip flexors to tighten. When you stand, you pull the lumbar area of your spine, which can lead eventually lead to back problems. Don’t ignore hip tightness. It can lead to deterioration and pain in your hips and back. Do these easy hip butterfly stretches to relieve the tightness after sitting a long time or after your workout.

Sit on the floor (or bring along your yoga mat) with your legs lying straight out in front of you.
Pull your feet up and touch the soles of your feet together.
Pull your heels close to your body.
Slowly lean forward with a straight back the entire time.
Try pushing on your thighs with your elbows to get more of a stretch.
Hold for 30 seconds.

Hamstring stretch

Stretching out your hamstrings not only improves your flexibility but keeps you from getting injured. These stretches will help your hip muscles stay loose and agile. They can also improve your posture and help you avoid lower back pain.

Sit with your right leg stretched out towards the front of your body, and your left leg bent and pointed away from your body.
Slowly stretch out your body towards your right leg.
Fold your body forward over your leg.
Hold for a few minutes; then repeat the process on your left leg.

Gluteus stretch

Why should you stretch your glutes? Stretching exercises help relieve tension and tightness. It can also relieve your back pain, give you a better ability to move easily, and help prevent hip injuries. Do this stretch slowly and gently.

Lie on your back (flat) with both of your knees bent and your feet flat on the floor.
Put your right foot carefully over your left thigh. Pull your legs up to your torso.
Slowly bring your legs, pulling in closer to your body and stretch.
Hold then repeat with your left foot.

Neck stretch

Over time, your head and shoulders shift forward because of bad posture, texting, and working on computers. Bad posture can cause the muscles in your chest and neck to shorten, causing neck pain. These stretches can help loosen these muscles.

Sit on the floor with crossed legs.
Slowly and gently lower your left ear to your left shoulder and then hold.
Lift your head.
Bring your chin to your chest. Hold.
Roll your head to the right and do the same thing on your right side.
Repeat one or two times.

Full body stretch

Stretching exercises can be specific to different parts of your body. But a full-body stretch is good to rejuvenate your blood flow and relieve tension.

Stand up, tall and straight. Pull in your stomach in a natural way. Put your feet about hip-distance apart.
Clasp your hand, putting together your fingers and slowly raise your connected arms up straight over your head
Reach as high as you can. Inhale and count 25 seconds.
Relax your shoulders, not too close to your ears.
Slowly bring down your arms and let out your breath.

Side Bending stretch

Side bends help your legs, hips, and waist get a gentle stretch. You’ll feel it in your torso too. These side bends are super easy and quick.

Kneel on the floor with your legs together with a straight back.
Put your left leg out to the side. Keep it perpendicular, not out in front of your body.
Put your right arm over your head, resting your left arm onto your left leg. Then slowly bend your torso and right arm to your left side.
Keep your hips forward while doing this.
Hold the stretch position for 20 seconds or so.
Repeat this stretch on your other side.

Leg stretch

These stretches give your lower back and your legs a good stretch at the same time.

Lie on your back, your knees will be bent and feet flat.
Bend one of your knees and hug it to your body.
Kick that same leg upwards towards the ceiling, then straighten it out.
Pull it towards your body. You’ll feel the tension in the back of your leg.
Repeat on your other leg.

What are the best times to stretch?

Experts agree that stretching is important. They also agree that it’s good to stretch prior to exercising. But they tend to disagree if it’s good to also stretch after a workout. Many support this idea, but others say it’s not necessary. It’s really up to your discretion, and if it prevents you from getting injured, go ahead and stretch after your work out.

It’s suggested that you also stretch the first thing every morning to start your day off right. Stretching exercises in the morning can help warm up your muscles and give you more range of motion during the day without pain or discomfort. They also suggest you do deeper stretches in the morning for the best results. Stretches like lunges, push-ups, and rotating stretches work best. You can also stretch throughout your day to improve your posture or relax your shoulders, hips, or back after sitting a long time. The main thing to remember with your stretching exercises is to be consistent. Try to do the same kind of stretches every day at the same time.

Are there disadvantages to stretching?

There are mostly advantages to stretching, but a few disadvantages come up. Too many static stretches, a stretch where you stand, lie down or sit and hold your position for up to 40 seconds, may cause injury when you exercise. Also, stretching your cold muscles in the morning can also cause injury if you’re not careful.

Researchers suggest that you do not hold a stretch for longer than 30 seconds to avoid injury. They also say that stretching doesn’t relieve you of soreness from exercise, but it could injure your muscles if not done correctly. The message is clear, be gentle with your body while stretching.

Final Thoughts on Including Stretches in Your Workout Routines for Greater Flexibility

Although you need to stretch for flexibility, what kind of stretches you do depends on your body’s needs. Begin with a few stretches, then add more over time. Figure out where you’re more prone to injury due to your sitting all day for work or lifting on the job, then do stretches that will help that part of your body stay loose and agile. Flexibility is a life long pursuit that can help you stay in shape. Enjoy the wonderful benefits of stretching exercises for your best health.

12 Tips for Dealing with Uncertainty in Life

August 30, 2020 by Sarah Barkley

Life is unpredictable, and even with careful planning, you’ll be dealing with uncertainty occasionally. This feeling can be overwhelming as it indicates many things are out of your control. You can handle uncertainty in life with grace while keeping your emotions in check, though.

Dealing with uncertainty in life is a major source of anxiety, especially for those that struggle to view it in a positive light. If you can shift your mindset, though, you can see that uncertainty can be a gift rather than an obstacle. You will learn to appreciate and enjoy the unexpected aspects of life as it keeps you guessing about what’s coming next.

If you let it, uncertainty will leave you feeling powerless over your life, draining you emotionally. You can’t control every aspect of life, and worrying won’t change that. Worrying will only obstruct the enjoyment of the present and keep your mind racing.

Twelve Tips for Dealing with Uncertainty in Life

Rather than filling your life with worry and anxiety about dealing with uncertainty, adjust your mindset instead. You can never know for sure what will happen in the future, so let go of your attempt to control it. Finding different ways of dealing with uncertainty in life can help you overcome the negative feelings that can accompany it.

1. Focus on Things You Can Control

When you feel like your life is out of your control, it can seem like everything is falling apart. If uncertainty triggers this feeling in you, try focusing on things that you can control instead. When you focus on what you can control, you will feel better.

Find small things that give you peace, comfort, encouragement and helps you feel centered. The things you do should be straightforward and easily achievable while also encouraging positive thinking. Create a list of a few activities that can do this for you, and then reference them when you experience uncertainty.

When you focus on things you can control, you’ll switch from worry to problem-solving. Even if the only thing you can control is your attitude or emotional response, it can make all the difference when you face uncertainty.

2. Challenge Your Need for Certainty

When you feel uncertainty creeping in, don’t resist the change, or you’ll struggle much more. Challenge yourself and your need for certainty by keeping an open and realistic mindset. By challenging your need for certainty, you can let go of negative behaviors, reduce stress and worry, and save energy.

Change is inevitable, so be kind to yourself as you adapt to the new situation as necessary. It is okay to feel uncertain, but you can’t refuse to change. As you challenge your need for certainty, don’t be afraid to ask questions or make mistakes.

3. Learn to Accept Uncertainty

If you can accept uncertainty and learn to adapt to it, you can reduce worry and anxiety. With acceptance, you will experience positive thinking and hope for the future. One way you can learn to accept uncertainty is by recognizing the daily uncertainties that you already handle.

Once you recognize these daily issues, remember that you breeze over these situations each day, and everything turns out fine. This acknowledgment will help you face the unknown and embrace uncertainty with confidence. As you do this, you will become more tolerant of things that scare you.

If that doesn’t help you accept uncertainty, you can seek professional help. Research-based therapy can help with excessive worrying about the future and the unknown.

4. Live One Day at a Time

If you focus on the present, you’ll notice that many of your worries disappear. Live one day at a time and focus only on what today holds. Push away anxious feelings when you think of the future, or it can leave you feeling hopeless and depressed.

When you’re facing uncertainty, obsessing over the situation will make it seem worse. It can intensify your fear and hinder your ability to accept and adapt to change.

If you can focus on one day at a time, you’ll be more connected to the present. Being connected to the present will disrupt your negative feelings about the future. You will experience a calm mind and an overall mood boost.

5. Take A Break from the News

The news can trigger intense feelings of uncertainty in life. If you are already dealing with uncertainty, taking a break from the news can help you overcome it. Frequently checking the news will only intensify your stress levels and anxiety, especially during your most vulnerable times of the day.

Rather than constantly checking your news app, stay away from it for a while. The longer you stay away, the better, but at least a couple of hours will help. If you continuously have the news playing in the background, turn it off and play something positive or uplifting instead. You will feel the discomfort of uncertainty lift from your shoulders.

6. Love Yourself

When dealing with uncertainty in life, loving yourself is the best thing you can do. Focus on self-care and personal growth as you work through the unknown. Taking care of your body, mind, and spirit can help you face the future confidently and prepared.

Love yourself enough to get enough rest and eat nutritious foods that will sustain you. Spend time doing things you enjoy, and put yourself first sometimes. When you take care of yourself, you’ll feel much better about dealing with uncertainty in your life.

Avoid turning to unhealthy coping mechanisms when you experience uncertainty. Instead, consider the following options to help cope with feelings of uncertainty:

go for a hike
practice gratitude
take a nap
watch something funny
exercise
talk to someone you trust

7. Stop Over-Thinking

When you overthink, you convince yourself of things that aren’t true. During times of uncertainty, it is easy to give in to the worst-case scenario type of thinking. While thinking of the worst-case scenario can help prevent disaster, it can be detrimental to your stress levels.

Overthinking will cause you to believe that the worst-case scenarios will truly happen. You might begin to feel like that situation is already happening, and you can experience grief and negativity over it. Plus, believing that the worst possible possibility will come true can hold you back and create close-mindedness.

Studies show that one way to stop overthinking is to envision the best-case scenario taking place. Look for positive aspects of each situation to replace your negative thoughts.

If you have to decide, go with your gut instinct rather than spending too much time thinking. By going with your gut when dealing with uncertainty, you can find solutions and identify problem areas.

8. Reduce Your Anxiety and Stress Levels

By finding positive ways to reduce your anxiety and stress levels, you can interrupt the negative thoughts that accompany uncertainty. Learning about healthy coping mechanisms can help.

Exercise is a popular way to reduce anxiety and stress levels as it naturally relieves stress and anxiety. If you want to boost the effectiveness of exercise, try adding a mindfulness element. Focus on the way your body feels as you exercise

Making time for relaxation can help with reducing your anxiety and stress levels, too. Some relaxation techniques that you can choose from include meditation, yoga, or deep breathing exercises. Set aside time each day to relax, and don’t skip it to do something for someone else.

Another powerful way to reduce your stress and anxiety is by getting plenty of sleep. If you can sleep better at night, your worries and fears will ease up a little, allowing you to think clearer. Additionally, eating a healthy diet full of vitamins and nutrients will help ease the negative feelings.

9. Reflect on Your Success

Life is never easy, meaning that in the past, you’ve overcome stressful situations and obstacles. Since you’re here right now, it means that you survived everything you have already been through. Overcoming and persevering is a huge feat, so give yourself some credit for it.

Spend time reflecting on your successes, though, because there is always a learning opportunity. Determine what you could have done differently to make the situation even easier or more beneficial. When you spend time reflecting, you prepare yourself for uncertainties in the future.

If you look back on your past and believe that it was all certain, you’re experiencing what psychologists call hindsight bias. Hindsight bias says that people create illusions that the past was certain although that is never the case. Whenever you feel uncertain, remember this fact and spend time reflecting on your success.

10. Practice Mindfulness

Research from psychologist Gertrude Lyons shows that mindfulness is a beneficial coping mechanism. Being mindful means that you pay attention to where you are and what you are doing. It requires being fully present and not overreacting or becoming overwhelmed.

Everyone can be mindful, but it requires practice to release and embrace it. You can practice mindfulness by focusing on your sending and identifying three things you can feel or hear. Additionally, acknowledge your racing or wandering thoughts and then ground yourself in the present.

Whenever you’re dealing with uncertainty in life and begin to worry, remember to practice mindfulness. You can do it anywhere, making it a beneficial option no matter where you are. As you control your thoughts and emotions, you will feel a sense of control over that aspect of your life.

11. Express Gratitude

When things seem uncertain, it is easy for your mind to focus on the negative aspects. To counteract this negativity, try expressing gratitude when you start to feel worried or fearful. Please focus on the things you are grateful for, and be specific as you think of them.

Sometimes it helps to write down all of the things that you are thankful to have in your life. Research shows that expressing gratitude can help reduce stress and depression, helping you get through times of change.

As you replace your negative thoughts with gratitude, you’ll remember how strong you’ve been in the past. This acknowledgment will help you overcome uncertainty and focus on the good things in your life.

12. Be Kind to Yourself and Others

When dealing with uncertainty, you might not want to be nice to yourself or other people. Research shows that being kind can help you overcome negative feelings, though. It helps overcome rumination and anxiety as you connect with yourself and others on a deeper level.

If you want to be nice to others, you can try things like stopping to talk with a co-worker or smiling at them as you pass by. Thank people that have helped you, and check in on people that mean the most to you. You can also help someone run errands or carry groceries into their house.

As long as you are intentional with your acts of kindness, you will experience the benefits. When you’re nice to people, it promotes the release of oxytocin, boosting your mood and reinforcing feelings of wellbeing.

Final Thoughts on Tips for Dealing with Uncertainty in Life

If you want to overcome uncertainty, these tips can help you. Dealing with uncertainty is a part of life, but when you can do it positively, it can be a good experience for you. You will feel better overall, and your life will improve in all areas.

Embrace the inevitable life changes, and try to handle them beneficially. As you remove uncertainty from your life, you will feel yourself getting stronger and more resilient to the world around you. Being overwhelmed by uncertainty doesn’t have to hold you back, so follow these tips to make the most of it.

10 Step Action Plan to Change Your Life

August 30, 2020 by Chris Butler

You have goals. That’s wonderful. Believe it or not, you’re doing great. Life coaches everywhere will tell you that a lot of people haven’t even made it that far.

Now you’re probably wondering how to achieve those goals. Many people psych themselves out at this step. It can be overwhelming trying to figure out how to achieve these grand goals you have floating in your head.

Robbins Madanes Training offers valuable strategies and insights that can help you navigate this process and turn those goals into achievable milestones. By breaking down your objectives into manageable steps and employing proven techniques, you can gain clarity and momentum towards achieving your aspirations.

Life coach Lauren Handel Zander suggests that people haven’t really taken enough time to figure out what they want out of life. Taking the time to sit down and map out what you want can help guide your life. “Whatever you’re chasing in life — it needs to be you true north,” says Zander. If you’re looking for a women’s therapist Bay Area, contact My Anam Cara.

The best way to not get overwhelmed, and to achieve goals is to create an action plan. When you have a plan, you can see the journey step by step and suddenly your goals seem easy to attain. Here is the best way to create a great action plan based on advice from several life coaches.

A Ten-Step Action Plan to Help You Reach Your Dreams

Step 1: Relax.

As stated before, a lot of people can be overwhelmed at the thought of trying to achieve goals. Just relax. You need to get rid of stress first before you embark on this journey because you need a clear head.

Whatever you need to do to take the edge off, do it (as long as it’s nothing harmful to yourself like drugs or alcohol). Take a couple of days off, do yoga, read some self-help books, and get yourself in the right state of mind. You don’t want to start the journey off as a frazzled mess. That isn’t going to help anything.

Step 2: Clearly define your SMART goals.

You may have goals, but your goals need to be clearly defined. According to life coach Alexis Robin, co-founder of pLink Coaching Center, “when you get crystal clear about where you are going on a project, in your career, or in your life, each decision you make will get you closer to or further from that vision. If you are struggling with big decisions it may be because you don’t have your destination clearly identified.”

To clearly identify your goals, you should use the acronym SMART. This stands for:

Specific – your smart goal should be as specific as possible. For example, instead of just saying you want to save money, you should specify how much you want to save and give yourself a deadline.
Measurable – you should be able to keep track of your progress. It’s essential to be able to see the progress from week to week or month to month.
Attainable – you should always aim high, but the goal needs to be reasonable and attainable. For example, don’t say you want to save a million dollars in six months if you’re currently only bringing in $20,000 annually.
Relevant – the goal should be relevant to your life, skills, and needs. For example, don’t have a plan to buy a new car if your goal is to save money.
Time-based – you should be able to set a deadline for you to achieve the goal. The deadline should be reasonable.

Step 3: Figure out your reason why.

It’s important to understand why you want to reach the SMART goal you’re striving for. Your reason why could be simple. You want to save money so you’re not living paycheck to paycheck. You want to lose weight so you can live a healthier lifestyle. These are simple, but sometimes you have to dig a little deeper to find the real why.

This could take some self-exploration and it may be a little scary to do that. However, understanding why you want to achieve that goal will provide you with the motivation you need to do it.

For example, you might want to save money so you can enjoy more time and activities with your children before they completely grow up. That’s much more motivational than simply saying you don’t want to live paycheck to paycheck.

Step 4. Create actions and a timeline.

You have your SMART goal in place, and you’re motivated to accomplish it. This part of the action plan is where you map out exactly how you’re going to do that.

You should be able to create a list of actions or tasks that will take you, step by step, to your goal. Essentially, you’re going to divide your main goal into smaller goals. Remember to keep the smaller goals attainable.

Step 5: Get started.

You would be surprised how many people create an entire action plan but never put it into action. Now that you have your plan all set, you have to start doing it. A plan without any action isn’t a plan at all.

This is where your real why is most important. It’s going to give you that fire to get started. Keep that in mind and don’t be afraid to take that first step in your plan.

Step 6: Delegate tasks and designate resources.

Parts of your plan may require the help of other people and outside resources. Don’t be afraid to seek out that help. However, make sure you’re counting on reliable people.

For example, if your goal is saving money, you might have a plan to get a promotion so you can have more money coming in. This means you may need to step up at work and take on leadership positions which include managing other co-workers. Here is where you’d delegate tasks and designate resources.

Step 7: Take your plan step by step.

Remember to take your plan step by step. Of course, you’re going to keep your primary goal in mind, but don’t allow yourself to think of the entire goal at one time. You may find yourself getting overwhelmed.

Remember, you made an action plan for a reason. Don’t focus on future steps. Focus on the step that you’re currently working on.

Step 8: Don’t give up.

Your plan makes it easier to achieve your goals, but it doesn’t make everything easy. There are still going to be challenges along the way. These challenges might push you to your limit.

You have to remember not to give up. Make sure you have a source of strength around you to keep you pushing towards your goals. Keep a reminder of your real why near you. Write daily affirmations, listen to motivational videos, and do whatever it takes to keep going. Remember, when things get hard, or almost impossible, don’t give up.

Step 9: Monitor your progress.

Keep an eye on the progress that you’re making. As you achieve each of your smaller goals, look at them as milestones. Look at them as points in the plan where you need to recognize your small successes so far and make sure you’re still on track.

In other words, hold yourself accountable. If your goal involves a team, hold your team accountable. Have meetings to make sure everything is going as planned. If you need to, meet with individual team members.

Pay attention to the needs that arise as you follow the steps of the action plan. Make sure you’re providing those needs so that your progress won’t stop. In fact, you may need to anticipate needs so that your progress doesn’t stall. You can’t anticipate needs unless you’re doing a great job of monitoring your progress.

Step 10. Celebrate your successes.

Everyone works better on a rewards system. Plan to reward yourself with the accomplishment of each small goal. It can be a small reward, or it can be something extravagant (although if you’re trying to save money you may want to go with a small reward).

If you have a team that’s involved in your plan, don’t forget to reward them for their successes as well. The reward could be as simple as recognition for their efforts. There are plenty of studies that show that employees (or team members) work harder and are more productive when they are recognized for their efforts.

This includes you recognizing yourself. It’s a great way to keep up your self-motivation.

Final Thoughts on Creating an Action Plan to Attain Your Goals

Having goals is the first step to a better future, but you have to find a way to reach them. Action plans are the way to do this. Focusing on the big picture all at once can be overwhelming but creating a plan to get you there makes your goals much more attainable.

Life coaches everywhere will tell you that smaller, attainable tasks take the pressure off you and that taking the pressure off allows you to thrive when you’re pursuing your goals. Take this advice and get started on your action plan as soon as possible. Remember to stay focused and stay motivated and before you know it, your big picture will become a reality.

Elon Musk’s SpaceX Leads America Back Into Space Exploration

August 29, 2020 by Power of Positivity

The SpaceX mission launched on May 30, 2020, and sent Americans back into the stars independent of other nations for the first time in decades. We watched with bated breath during takeoff. Then we cheered as the two-person crew, astronauts Bob Behnken and Doug Hurley, made it to the International Space Station safely. And we gathered around to witness a perfect splashdown when they came back to Earth on August 3, 2020.

The mission intrigued many as we watched the launch on Perhaps your boundless curiosity piques while you peer into the clear night skies, looking for shooting stars. Of course, you know that they are meteorites burning to bits as they enter the earth’s atmosphere, but you wish anyway.

From the first explorations in the 20th century to the current SpaceX project, the human quest for space discoveries continue. It’s a complex combination of science, technology, human preservation, and international rivalry. The SpaceX project may provide further glimpses into what’s out there, where you came from, and where you’re going.

Space: The habitation of the Gods

Humanity’s love relationship with the heavens goes back to the beginning. To early humans, the skies and celestial bodies were just as much of their existence as the earth was. Creation mythology from most cultures and civilizations included the unknown heavens and cosmos in a star-studded role.

As these prehistoric humans developed their interpretation of the sacred and divine, they often looked to the stars and planets. Their initial glimpse into the supernatural often came from the skies, such as precipitation and storms. Many historians believe that humans discovered fire by observing the flames from lightning striking trees.

It’s little wonder that the ancient collection of gods, goddesses, and supernatural beings gazed towards the heavenly realms. In the evolving collective conscience, the skies represented the connection between humanity and the divine. As they observed things dying and decaying back into the earth, associating lower regions with death and evil was logical.

Scientists explain how a new space telescope will help us find alien life sooner than later.

A Map of The Stars

While the Ancient Greeks weren’t the first to diagram the movement of celestial bodies and stars, they do receive credit for creating the science called astronomy. Even today, you may pick out your favorite constellations in the night skies that the Greeks named centuries ago.

When you gaze into the vastness of the night skies, it’s easy to imagine why humans have always dreamed of space travel. It’s overwhelming to consider how many lightyears it took for the twinkle of the stars to reach your eyes. Some of these pinpoints of light may have come from stars that burned out eons ago.

The Birth of Modern Astronomy

Have you ever wondered if there was life on other planets? Who knows how many people have pondered the same question since the beginning? Since primitive cultures viewed the heavens as the realm of their deities, the idea of extraterrestrial life would have been plausible.

In the Enlightenment, students of the stars shifted from a spiritual view to a rational, scientific approach. As human discoveries led to a better understanding of weather and other natural phenomena in the atmosphere, the skies became less a habitat of supernatural beings.

• Invention of the Telescope

In the early 17th century, experimentation with glass lenses and magnification led to the invention of the telescope. Although historians usually credit a Dutch eyeglass maker, Hans Lippershey, as the inventor, Galileo perfected Lippershey’s idea. As the pioneer of modern astronomy, Galileo built the first telescope that could be used to study outer space.

Since the beginning, ancient stargazers could only use their naked eyes to view stars and a few planets. They mapped the paths of the sun, moon, planets, and stars, and were valued members of the royal courts in most early cultures. Although these stargazers’ studies were usually steeped in mysticism, occultism, and superstitions, modern science has proven that many of their star charts had remarkable accuracy.

With the advent of the telescope and later developments, humans got a closer glimpse of the swirling galaxy around us. It opened a new dimension of opportunities to study and explore outer space. What was once an esoteric study of astrology became the scientific research of astronomy.

Although it answered a few ancient questions about our universe, this novel approach created countless questions that needed to be answered. Modern astronomy helped break the chains of religious dogmas concerning our galaxy, universe, and origins. The first links began to crack when Copernicus challenged the religious views of the day and proposed a heliocentric solar system. Nearly two centuries later, Galileo’s telescope would prove Copernicus’s hypotheses.

• Humans Take Flight

As subsequent studies built on the foundation of modern astronomers, some experts pondered space travel possibilities. The dream of humans soaring through the skies is not a recent concept. Archeological studies have demonstrated early humans’ fascination with flying and space exploration.

Great minds like Leonardo Da Vinci envisioned human-made flying machines that could transport people through the sky to visit other places. Leonardo’s flying machine sketches may be the most famous, but similar ideas were recorded by earlier and contemporary inventors across the globe. Throughout the years, aspiring inventors built flying contraptions that utterly failed.

While they can’t be considered the first inventors of airplanes, the Wright brothers are credited with being the first to build one that they could fly. Their iconic flight in 1902 forever changed the human potential for traveling in the skies. As air travel evolved from a novelty to a fantastic tool of war and later a model for public transportation, scientists again sought to travel to the stars.

• The Original Rocket Man

Like Dr. Robert Goddard, these aspirations may have led scientists to produce the world’s first successful space rocket. He developed the first liquid fuel that had the power to propel small rockets into altitudes that had never been reached. His landmark research and inventions formed a solid foundation for space exploration.

• The Final Frontier

Goddard’s revolutionary invention brought the world into a new era of exploration and possibilities. Other scientists and inventors studied and built upon his ideas until Germany launched the first rocket to reach outer space in 1942. Since this technology meant power, the global challenge was to see what country could send human explorers to space first.

• A Giant Leap

Nearly twenty years after Germany’s record feat, the former Soviet Union earmarked history by sending the first human-occupied rocket to travel to outer space. During the same flight, Yuri Gagarin set a record for being the first person to orbit the earth. These iconic space travels came during the height of the Cold War, so the United States formed NASA to compete with rival countries.

After a few test runs, the American space rocket Apollo II made its historic landing on the moon. As millions of Americans watched on their primitive television sets on July 20, 1969, astronauts Neil Armstrong and Buzz Aldrin became the first humans to set foot on lunar soil. From 1969-1972, the Apollo mission made four more lunar landings and brought back soil and rock samples.

Since the last Apollo landing in December of 1972, no humans have visited the moon, which will make 48 years in December of 2020. NASA has discussed moon landings back and forth over the decades, but nothing came of it. In the 80s, renewed interest in space travel resulted in the space shuttle missions.

Book Your Next Vacation to Mars

For centuries, astronomers and occultists have maintained a fascination with Mars, our closest planetary neighbor. The legendary red planet gets its color from oxidized iron, which is rust. The end of World War II ushered in the Space Age, and science-fiction books and movies were fixated on little green visitors from Mars.

Since the 1980s, attempts by Russians and Americans to land on Mars weren’t successful. In the 90s and early 21st century, new technology allowed scientists to land a successful space probe on the red planet. Scientists from over the world pore over the data that they collect from Mars each year.

Today, world leaders are optimistic about Martian exploration and even colonization shortly. Leading the race for America is the SpaceX mission and how it can help with these goals. With better technology each year, the possibilities could be endless.

Final Thoughts: Look Toward the Skies to See What’s Next for SpaceX

Like many other astronomy and space travel enthusiasts, your interest may be reinvigorated with the upcoming SpaceX mission. Until now, the task of these flights has been to transport satellites for a global connectivity network called Starlink. After mid-August’s journey, the spaceship will have set up at least 650 satellites to orbit the earth.

SpaceX’s CEO, Elon Musk, has announced that NASA and SpaceX will be launching their Dragon 2 capsule with four astronauts, three Americans, and one Japanese. Their mission, called Crew-1, is to land the crew on the International Space Station for at least six months to collect data and do more research.

Musk has partnered with NASA and some of America’s largest corporations to eventually land humans on Martian soil. Although SpaceX admits that it will take time, money, and ingenuity, they haven’t lost sight of their goal to colonize the red planet. When Starlink and Crew-1 prove a success, then SpaceX can go forward with their Mars plans with confidence.

Do the topics of astronomy, space travel, or eventually seeing humans walking on Mars interest you? Then watch for SpaceX’s launches in August and October. Maybe these missions will provide the answers that scientists and world leaders have wanted. Perhaps your close descendants will be using SpaceX technology to travel to Mars for a vacation in the future.

10 Ways to Ensure Work Does Not Eclipse Family Time

August 29, 2020 by Power of Positivity

We live in a society where our jobs demand a lot from us. As someone who wants to succeed and over-achieve, it can turn you into a workaholic. However, it’s essential to make sure that you don’t put aside family time for work.

It’s essential to have a healthy work-life balance. Many divorces happen because a spouse is never around. In fact, according to a study done by researchers at the University of North Carolina at Charlotte, a marriage with a workaholic spouse is twice as likely to divorce.

You can avoid this statistic by taking steps to keep your work balanced with your life. Here are 15 ways to ensure that your work doesn’t overtake your family time.

1. Have a cutoff time for work.

When you’re really into your work, and you’re making significant progress, it can be tempting to keep working. You may think that if you push, you can get the job done well before the deadline, making you the star employee. Maybe if you just put in some extra hours, you’ll get that promotion, raise, or recognition you’ve been craving.

This desire to continuously work is simply ambition. There is nothing wrong with being ambitious. There is also nothing wrong with being a workaholic – when you’re single.

However, when you have a family, you need to spend time with them. You need to have a cutoff time for work so that family time can begin. If possible, set this time in stone so you’ll have an exact transition point.

2. Focus on work during work hours, so you get it done.

If you have a fair bit of freedom with your job, sometimes you may get distracted during the time that you’re supposed to be working. With so much happening around you each day, it’s easy to lose focus. Social media, friends and family, events, news, and more can take up some of your focus.

When this happens, it can distract you from getting your job done promptly. Then, later in the day, you may find yourself rushing to get your work done. You may end up having to work late because you didn’t manage your time efficiently.

Don’t be a victim of time mismanagement. Find a way to focus on work during work hours, so you don’t have to work overtime. This will allow you to prioritize time with your family like you should be doing.

3. Don’t miss important family events.

Work is always going to seem like it’s so vital that you can’t put anything above it. However, you need to remember that it’s not an essential thing in your life. Your family is the most crucial thing in your life, and you don’t want life to pass you by while you’re stuck in the office.

This means you shouldn’t miss out on important family moments. Birthdays and anniversaries should never be put off because of work. Your kid’s recitals or baseball games should never be missed because you must go into the office.

Remember, these are moments that you can’t get back. Work will still be there tomorrow.

4. Don’t bring your work home.

Unless you have a work-at-home job, you should never bring your work home with you. In fact, that goes against the first point – having a cutoff time for work. If you follow the first bit of advice, you won’t have to worry about bringing your work home.

Work is work. Home is home. You should never mix the two. Give your family your full attention at home. Your family understands that your job is essential, but they need to know that they aren’t second-place in your life.

It’s understandable if you need to bring work home once in a blue moon. However, it should never be a regular thing.

5. Set work boundaries.

Your job, boss, and coworkers will take as much from you as you allow them to. This means if you don’t set clear boundaries, they’ll contact you and demand from you around the clock if they need to. Even if you’re not at work, they’ll continuously contact you, which can eat into your family time.

You’ve probably seen people on vacation, but their phones are constantly ringing with work-related issues. Perhaps you’ve seen that person at a family function, but they’re obsessed with a flurry of emails. Don’t be that person.

When it’s family time, work should be put on the back burner. Let your boss and your coworkers know this in advance, and stick to it.

6. Take days off.

If you have days that are scheduled off, take them off. These are days where you can focus on family and other parts of your life. Don’t let your job drag you in on those days.

Your days off are meant for you to recharge, so you don’t burn out. After all, what good is working if you never have time to enjoy the fruits of your labor? These are days where you can put your family first, so don’t boot them to second place if your job calls.

Your job isn’t going anywhere. It will be there on your next scheduled day. Plus, not going in on your days off will help your bosses learn to manage the schedule better. It seems like you’re helping everyone by not going in on your days off.

7. Remember, you have a life outside of work.

Work isn’t everything! Or at least it shouldn’t be everything. If it is everything, you really need to get a life.

There is a whole world outside of your office. If you’re always working, your family is out enjoying that world without you. They probably won’t even get to tell you about it because you’re not even around for a conversation.

Work is important, but you only get one life. Take the time to enjoy all that it has to offer and make lasting memories with your family.

8. Make sure you’re valued at work.

You may not have thought about this, but your happiness at work can have a direct impact on how you interact with your family. If you’re miserable at work, a place that you’re spending a large chunk of your day at, you might bring that feeling home with you. Your family will be able to tell if you’re feeling miserable.

Make sure that you love your job and that you’re valued at work. You’re human – dealing with bad vibes and emotions all day will end up wearing you down. You don’t want those vibes to affect your family life. The best way to keep this from happening is by avoiding them altogether.

9. Make your family feel special.

If you know you’ve been working a lot lately, maybe it’s time to do something special for your family. It doesn’t have to be anything expensive (unless you can afford it). Small surprises go a long way.

Although doing extraordinary things for your family makes them feel good, it can also keep you grounded. It will remind you why you’re doing what you do.

Seeing how much they love your special gesture, and more importantly, how they love sharing that special gesture with you can make family time that much more special. You’ll begin to crave that time and affection, so you’re more likely to make sure that work doesn’t overtake that particular family time.

10. Remember why you’re working in the first place.

Working when you’re single is vastly different from working when you’re married with children. When you’re single, your primary focus is probably something along the lines of promotions, raises, being the MVP at work, and climbing the corporate ladder. However, having a family changes that focus (or at least it should).

This doesn’t mean that you can’t be ambitious if you have a family. It merely means that the most important thing to you has changed. You’re working for your family. You’re working to make sure they’re taken care of.

Your family is not okay if you aren’t around. They need you. Yes, they need a house and a car and other things, but keep in mind that the reason you’re working so hard in the first place is your family. Don’t ever put your job ahead of them.

Final Thoughts on Not Letting Work Overtake Family Time

You love your job. That’s wonderful, primarily since you’ve worked so hard to get where you are. However, you may find that your job isn’t as fulfilling if you don’t have anyone to share the successes with.

You need to remember that your family is just as important as succeeding at work. In fact, they are probably the reason you work so hard. Don’t use that as an excuse to work around the clock.

By utilizing the 15 tips given in this article, you can make sure that you prioritize family time. This way, you’ll have a great work-life balance. Don’t delay in implementing these tips! Your family needs you.

Pros Reveal 6 Simple Tips To Help You Organize Your Kids’ Closets

August 29, 2020 by Power of Positivity

Are your kids’ closets a jumbled mess? That likely scenario is not at all surprising!

No one is quite as disorganized as a child! With a little understanding of the importance of keeping things tidy, kids can create quite a mess and leave a trail of havoc wherever they go. It can be difficult for parents to keep up – and even more difficult for those kids to find what they need later!

That’s why it’s so vital to teach children to start being organized as young as possible. This way, organizing habits will come naturally to them, and they’ll learn how to keep things neat and orderly as they grow up. But with all the things kids have, how can everything be stored correctly? Here’s how pros reveal six simple tips to help you organize your kids’ closets!

1. Hang Things Up

Hanging things up is a simple and easy way to keep things off the floor. All you have to do is make sure your children have enough hooks and hangers, and you’ll naturally have things organized in some form! Morevoer, you will help decrease morning-time stress!

Here are several easy tasks you can start with:

· Figure Out How Hanging Things Works

Help your children create a system for their clothes. For example, their clothes can be organized by color and category. This way, they can grab and put away their clothes quickly later!

· Use Doubler Rods

Having two rods in your child’s closet not only increases the hanging space in the closet, but they also allow smaller children to put away their clothes with ease too. This will enable them to practice organizing their closet by themselves.

· Try Using Hooks

Putting on your child’s closet provides more organizational options for your child. They can use these hooks to hang bags, scarves, jackets, or even jewelry – which helps keep their things off the floor and their room free of clutter.

· Invest In Good Hangers

It may seem strange, but getting the right kind of hangers can make storage easier for your child’s closet. Slimline hangers take up less space than ordinary hangers, allowing you to squeeze in more clothes onto a rack. Some of them come with non-slip designs as well, ensuring that clothes won’t slide off the hangers while in the closet.

2. Figure Out How A Good Closet Works

To store things well, you first have to invest in a functional closet. Not just in terms of build quality, but also in terms of how usable it is from your child’s point of view. For families looking for a stylish and practical solution, a built-in wardrobe in Perth can be an excellent choice. After all, it is much easier to encourage cleanliness and orderliness if the act of storing and retrieving their belongings is a positive experience!

· Make Sure Everything Is Accessible

Your child needs to have a closet that they can use to its fullest. This means making sure that baskets are within reach, and things can be easily seen and retrieved from the open shelves. This lowered height makes it easier for your child to maintain and organize their own space.

· Invest In A Working Closet System

Not all closets are designed the same. Look for one that has the right number and arrangement of shelves, cubbies, and drawers your child needs. To maximize storage and functionality, you might also consider incorporating floating shelves; you can learn more about creative ways to use them at foreverjointtops.com.

· Designate Different Spaces For Different Things

Organizing is easier for your child if they know where things should go. Help your child decide on a “home” for their belongings so that they are encouraged to return the appropriate items to their respective shelves. For example, their shoes’ home can be in a drawer, and underwear can have their home on a specific shelf!

3. Make Things Convenient

No matter how old you are, cleaning can come across as a menial chore and a drag. For children, this is understandably even worse – which can explain why they may struggle to keep their rooms and closets clean. Here are a few things you can do to help them:

· Have A Basket Or Bin For Everything

Using a mix of bins and baskets allows you to contain and store things that won’t usually fit onto a shelf or into a drawer. It also gives your children someplace to put the bulkier stuff they love, like puzzles, books, stuffed toys, or even shoes.

· Make Labels

Teaching your child how to label things can help them keep track of their belongings and their respective shelves. You can then teach them to match items to their labeled shelves for easy cleanup.

· Coordinate By Color

Color-coordination can turn fixing up the closet into a fun and easy task for your child. Have them put their toys in a basket of the same color, or place their books back onto a shelf with books of similar color.

· Use Closet Dividers

Closet dividers help divide up a closet into more spaces. This allows your child to get specific with their storage, and control the size of their shelves per their needs or wants!

4. Unique Storage Options

Typical storage methods may be just what you need for your children. This offers them more options to keep things clean, and may make organizing their closet and space a more exciting experience!

Here are a few helpful hints you can try for your children:

· Go For Hidden Storage

There’s nothing more exciting for children than a hidden drawer or bin. This can encourage them to put their things away while also doubling the amount of storage space for them.

· DIY A Hanging Pegboard

A pegboard wall with hooks offers both you and your child more versatility when it comes to storage options. You can use it to store books, knick-knacks, and various miscellaneous items – whatever organizational space you need, you can configure a pegboard for the task.

· Don’t Let The Door Go to Waste

You can quickly put up a set of hooks or a hanging organizer for additional storage space. This not only utilizes an unusual space that would otherwise go to waste, but it also allows your child to easily see and store their belongings.

· Bring Write Kitchen Shelves In

Kitchen shelves don’t have to be reserved for just your kitchen. You can also utilize them for your child’s storage, allowing you to put their belongings somewhere that’s visible. This not only leaves everything in sight and easy reach for your child but also offers plenty of vertical storage space as well.

· Mix Laundry Baskets With Shelves

Laundry baskets don’t have to be just for laundry. You can also use them as a shelf of sorts, and have your child use it as a storage spot for all kinds of miscellaneous items they may have.

5. Make Cleanup Easy

The simplest way to encourage your children to clean up after themselves is to make the task easy! It is often easy to forget just how difficult it can be for a child to remember to clean up after themselves. Lowering the energy and mental requirements for your children solves that issue, and it can be quickly done by:

· Set Up A Bin Or Two For Toys

Putting down some stackable storage bins for your children creates an easily accessible place for your children’s toys. You can help your child label said containers so that they know what goes where, which further incentivizes them to put things back “home”.

· Prepare A Laundry Basket

Give your children a place to put their dirty laundry. A basket with handles will not only create a logical place for dirty clothes but can also be carried by your child to the laundry room when full.

· Have An Open Bin Ready For Quick Cleanup

Simply have a large, open bin for bulky items. Have your child toss everything into it before bedtime – pillows, stuffed toys, throw blankets, etc. No questions asked.

6. When Losing Motivation, Remember The Benefits

No matter how much work you put in, it bears remembering that this is essentially an ongoing lesson you will have to teach them for the entirety of their childhood. That can seem like a long time on a bad day, and you might find yourself in despair instead!

It’s best to cling on tight to positive thinking, however. Research tells us that with enough time, the organizational skills you teach them scale up to other aspects of their life as well. For example, they become better at:

· Learning To Follow Directions

It may seem simple, but trying to follow directions is a lot harder for children than you might think. This is because it requires a child to be capable of focusing on the task at hand and mentally constructing a course of action for it. These two things need mental organizational and planning skills – something a child can learn from organizing their closet.

· Easier Location

With everything placed away from where they should be, you’ll find that it’s easier for both you and your child to find things.

· Gaining Math Skills

Organizational skills find their place in math, a subject that is also highly organized. So it should come as no surprise that studies have pointed out the relationship between a child’s organizational skills and their mathematical academic achievement. As such, teaching your children how to organize their closet – and by extension, teaching them organizational skills – may have a positive effect on their studies later on.

· Learning Confidence

The task of rewarding your child for cleaning up their closet may also be what helps build their confidence. Research shows that being specific about praise helps boost their child in the praised area. This means that regularly rewarding and praising your child for organizing their toys and clothing will help them increase their sense of self, their capacity for positive thinking, and their ability to organize!

· Gaining Literacy

When a child reads a book or writes a story, they have to keep track of several things at once. For example, they’d have to keep track of plot, story concept, characters, and their relationships. This actually all requires organizational skills that they can, fortunately, learn through visually organizing their space, as research has shown.

Final Thoughts On Following These Simple Tips To Help You Organize Your Kids’ Closets

No one expects, wants, or needs children to be the perfect depictions of a filing cabinet. We all know full well that kids will be kids! Being young involves being a little messy. But that doesn’t mean that children can’t begin to learn how to keep things tidy, and what better way to start teaching organization than through their closets?

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