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12 Ways To Stop Regretting And Make Peace With Yourself

August 20, 2020 by Power of Positivity

Few people can confidently say that they experience no regrets. Sadly, a part of life is all about doing things that you won’t look back on favorably later. It is how we, as human beings, learn and grow!

But regrets can grow bigger and bigger until they become very painful for you. They can even reach a point where you begin to obsess over them, leading to more regrets! So how can you stop this cycle from continuing? Here’s how a psychologist explains twelve ways to stop regretting and make peace with yourself.

1. Alter Your Current Course

If you find yourself always unhappy or feeling like you’ve missed out, this might be a surefire sign that you need to change something. According to California Polytechnic State University Professor of Psychology Shawn Meghan Burn, Ph.D., regret can be a way of the brain, informing you that change is needed.

Consider that perhaps you need to:

Consider going back to school.
Switch jobs to something more fulfilling
Step away and leave an unhealthy relationship
Reach out to others and restore relationships
Learn how to express your emotions, both positive and negative
Travel and explore the world
Move to a new home
Take better charge of your physical, emotional, and mental states.

2. Know That You Are Fallible

It’s natural for humans to make mistakes at some point – that’s just how it is, says child and adolescent psychiatrist and author Mark Banschick, MD. However, always regretting and lamenting the faults in your decisions isn’t healthy. Understand that your mistakes aren’t you, and you’re still a wonderful person worthy of love despite your mistakes.

If you don’t learn to accept and move on from your mistakes, that prolonged sense of regret may interfere with:

Your sense of self
Aspects of your relationships
Your career
Your ability to care for your health
Positive thinking
Sadness

3. Apologize

Many of us would feel that we ought to carry our regret as punishment for hurting someone, says Burn, but this guilty and shameful form of sorrow is unhealthy and unhelpful – especially if there is nothing else that can be said or done after the events have passed. Research shows us that it is better for everyone involved to:

Avoid victimizing yourself, both internally and externally
Offer a genuine and honest apology without beating yourself up
Try to make it up to them; then, amend things the best you can
Use this as motivation to change your behavior and future actions for the better

It’s very likely that the person you may have hurt will forgive you upon this apology, and won’t hold it against you. They may not even remember what you had done, or consider it hurtful!

4. Don’t Keep Thinking “Should”

Are you someone who struggles with positive thinking and defaults to self-hatred instead? That may be the cause of your depression and anxiety. Research has shown that if you’re continually inflicting yourself with self-loathing, it will also effectively affect your mental state, alongside all of the actions and behaviors that spring from it.

As you can imagine, this isn’t healthy for you or the people you love. Instead, it would be better for you to:

Stop fixating on your past mistakes, and what you should’ve done.
Understand and accept that the past is unchangeable
Focus on the things you can do better in the here and now
Actively chase after the positive things you desire, like love, acceptance, and gratitude.

5. Alter The Narrative

We have all grown up with this fantasy of the ideal version of our lives. While this fantastical vision serves as the ideal we want to work towards, reality – and the people within it – aren’t perfect, says Burns. Our life will always fall short of our plans and aspirations, and that’s perfectly normal and fine. So instead of continually comparing reality to your fantasy, try:

Reminding yourself that setbacks and mistakes are natural, and a part of life
Making different choices wouldn’t necessarily have resulted in a better experience and would’ve likely created a different set of regrets instead
Imagining how much worse it could’ve been
Think about how this is probably the path you may need to take to a better result you can’t yet imagine
Take the time to count the blessings you’ve received and the lessons you’ve learned
Give yourself credit for the things you did do right instead

Remember that it is impossible to replicate your imagined ideal life perfectly. Reality and the people within it don’t work that way

6. Determine How Your Thoughts Affect You

Cogito ergo sum – I think, therefore I am. Philosophers, scientists, and entrepreneurs from all walks of life and across the entire breadth of human history – both modern and ancient – have understood the power of one’s thoughts. It’s essential to pay attention to the ideas that arise in your brain, says Banschick, for they:

Affect your feelings
Dictate your behavior
Shape your intentions
Cultivate your motivations

If you find your thoughts to be affecting you negatively, then you might want to consider changing them in some way or another. The goal is to make them work for you and support you instead of hindering you and filling you with regret.

7. Find Triggers For Regretful Thoughts

Have you ever asked where your regrets stem from? What triggers the negativity within you? According to Mark Banschick, it’s a good idea to understand what triggers that mindset of self-loathing and regret. Thus, you can mentally prepare for such situations. This way, you can better combat them via techniques like:

Deep breathing exercises
Affirming statements
Repetitive mantras
Positive imagery
Taking the time to step back out and ground yourself

8. Forgive Yourself

Too often, we forget that we ought to forgive ourselves for the sins of our past as well. It may feel right to carry around self-directed guilt and regret as penance for our actions. However, research shows that learning to forgive ourselves is essential to becoming a better person. Cultivating self-compassion and self-forgiveness is crucial to overcoming regret, says Burn. Here are a few things you can do to get started yourself:

Be genuine in your self-directed apologies
Forgive yourself, truly and deeply
Understand that you will have imperfections, and those are acceptable and fine
Free yourself to accept your mistakes and lapses of better judgment
Do your best to apologize to those you think you’ve affected
Trust yourself to do better and to come out a wiser and stronger person

9. Be Grateful

When all you can see are mistakes, regret, and shame, it can be easy to forget where things have gone wrong. This, of course, is an unhealthy sort of rumination that only serves to hinder you and tear you down. Instead, try to:

Start a mindfulness journal
Set aside a few spare moments every day to dwell in gratitude
Jot down a few things you value and appreciate every day
Do your best to focus more on the positives over the negatives

Doing this regularly will help you pay attention to the good things in your life, which may help uplift your mood and spirits over time!

10. Forcefully Notice Negative Self-Talk

All that self-directed negativity is often untrue and rooted in shame that can hurt you. Thus, it means paying close attention to your thoughts as they unfold – and correcting them quickly – is a crucial step in the fight towards making peace with yourself, according to Banschick. This outcome happens because:

Most negative internal monologue needs to be scrutinized and challenged with positive statements to create a healthier mindset
These statements cannot be allowed to go checked and accepted as fact
It’s usually more likely that the negative self-assessment is untrue and inaccurate
The more they are repeated, the more deeply internalized they will be
Letting such thoughts and feelings continue will sabotage your attempts and doing better
They’ll often discourage you from improving yourself in the future
Catching these thoughts in the act allows for immediate self-correction
Practice makes perfect – repeated self-correcting will help replace these negative statements with truthful and positive ones over time

11. Ask Who You Want To Be

A consequence of being so rooted in one’s sense of shame and regret is that you focus primarily on what you are, at the expense of what you want to be. After all, how can you move forward in life when you aren’t sure where you’re heading? On the path to self-acceptance and peace, it’s essential to:

Take stock of your positive qualities
Learn how to embrace your good traits
Consider what attracts people to you and makes you desirable
Acknowledge and take credit for your positive contributions to those around you
Decide on what positive traits you want to expand and truly embody
Remember that there are things about you that are worth appreciating and cherishing

This way, you can focus on what makes you unique and how you can continue to uplift yourself and those around you.

12. Focus On Self-Compassion

When struck with regret and guilt, we forget that we should also be kind to ourselves. Exercising self-compassion becomes even more critical if you’re someone who’s vulnerable to melancholy and depression, as research shows us that being kind to yourself is a necessary form of self-care.

This means that while taking the time to grieve for lost possibilities is alright, moving on is also essential. If you find yourself lodged in the past, you can try moving forward via:

Reminding yourself that some things were just beyond your control
Acknowledging any self-directed pain and anger you have before explaining why you deserve kindness and forgiveness
Deliberately pardoning yourself for the mistakes you’ve made.
Taking a look at the context in which you made a choice. But remember your needs and wants at the time of decision

Final Thoughts On Some Ways To Stop Regretting And Make Peace With Yourself

It’s normal to have regrets, but it’s almost essential to try to overcome them. You have so many positive things in your future; why bother spending all that time looking to the past and being trapped in memories of things you can no longer change?

5 Thoughts That Can Negatively Impact A Child’s Mind

August 20, 2020 by Power of Positivity

A child’s mind is highly impressionable. A lot of the things that you might think kids won’t notice, can ignore, or won’t remember may wind up influencing the people they become as adults. It can be quite the scary and overwhelming thought, especially for parents to many children!

As a parent, you need to be aware of the thoughts your child is exposed to and experiences. Unbeknownst to you, they could be very much affected by these factors, so keep an eye out! Here are five thoughts that can negatively impact a child’s mind.

1. Negative Comparisons Harm a Child’s Mind

Even if the family environment is one that is loving and supporting, research shows that children as young as six will notice the difference. As you can imagine, this can affect a child negatively. This is then further worsened by our result-oriented society, which cares not for the effort put into a task.

After such comparisons, a child will find themselves wondering if there was a point in any of their efforts. When such thoughts are left to go unchecked, it can cause:

· Damaged Relationships

It should come as no enormous surprise that children are emotionally vulnerable, and therefore will take your words to heart. Repeated comparison between them and their peers may make them not only despise their peers. They may also despise you for not being on their side. This result will likely damage any positive relationships they have with you and those around them.

· Jealousy

Constant comparison between their betters will make a child naturally jealous. This only gets worse if they really cannot match up to said better, due to their better’s virtues are always being exaggerated or improved. Such emotions can easily torment a child and transform into hatred and even aggression with enough time and animosity.

· Negativity

For a child to be measured against others and found repeatedly wanting, it can be hard for them to see themselves in any positive light. As a result, they will likely develop a defeated spirit that struggles with any sort of positive thinking. They will also likely infect others with their negative assumptions, and assume the worst of themselves and of any outcomes that will occur.

· Nervous Upbringings

A child that is on the regular end of belittling and comparisons will naturally become nervous and jittery, and create in them a tendency to overly focus on pleasing those around them. This habit is because they will develop feelings of inadequacies as they continue to fail meeting expectations. Additionally, these doubts will make them lose any sense of autonomy, natural confidence, and knowledge of boundaries.

· Self-Doubt

Being repeatedly told that they’re not good enough and that there’s always someone out there that’s better than them will only plant and encourage the seed of self-doubt. This leaves a child discouraged continuously as they double-think their capabilities and skills at every step of the way. They’ll often feel that they aren’t good enough as well.

2. Jumping To Conclusions

To jump to conclusions is something that children do very often, for better or worse. This is primarily due to their struggles with developing IQ and emotional biases. Further, research reveals to us a significant impact on reasoning errors. If they are already used to negativity and comparisons, they are going to naturally gravitate to assuming the worst.

This behavior can result in them feeling hurt and accused, and be inclined to lash out and blame others when things go wrong. To avoid this, you’ll want to teach your children that:

· Explain That Others Can Make Mistakes

Not all hurtful actions are intentional or mean-spirited. It is only natural for people to blunder, and those mistakes will often affect those around them – including your child. Despite the harm caused, it is best to teach your child that it’s likely the perpetrator had meant well and accidentally made an honest mistake. As such, they shouldn’t jump to conclusions, and instead, focus on positive thinking and offer the courtesy of forgiveness.

· Teach Them About The Importance Of Evidence

Children are not rational and logical, and as such, are likely to accuse or suspect people based on gut feelings or baseless reasons. While gut feelings are useful and can be the first sign that something is wrong, your children should learn that it is best to look for real, proper evidence to back up such thoughts and feelings. This can help prevent hurt in the long-run, as looking for information to explain their reasoning may make them realize that they had no real cause at all.

· Role-Play To Practice

Role-playing can help a child to learn how to empathize with others and understand. This activity encourages them to step into the shoes of others and see how the other person may have felt, and from there, have your child understand how they should, in turn, treat others. For example, you can ask a child about the last time they had accused someone. Then prompt their imagination as you ask your child how they would feel if they were in such a situation – and in turn, how it must’ve made the other person feel.

3. Catastrophizing

To catastrophize is to magnify or minimize a situation or an outcome for the worst. In a parent, this form of catastrophizing stems from anxiety over a distressing situation – which, as research shows, is a behavior that can pass down to one’s child. This is because:

· They Will Notice

Despite a parent’s active efforts to conceal their worries from their child, they will unintentionally show those anxieties via their behavior, such as overinvolvement. Children will then learn from such action subconsciously, and internalize that same sort of tension that their parents suffer from.

· They Become Worried Too

As parent’s overinvolvement may result in them taking away any sense of agency from the child. In the process, this creates a sense of inadequacy, as children don’t successfully learn from their mistakes and situations. This outcome then gets worse in the future, as the child’s worries grow in proportion to increasingly difficult situations that they never learn how to handle.

· They Struggle To Be Independent

Research tells us that a parent catastrophizing can result in them being more controlling, which takes away a child’s autonomy. Anxious parents are also slower and more reluctant to pull back on parental control, which results in a child struggling to understand how to care for themselves as they grow older.

4. All-Or-Nothing Thoughts

Studies prove that children naturally struggle with nuance and accuracy. Instead, they’ll lean towards thinking in hyperboles, and gravitate towards the extreme as it is simply easier to understand. This, however, can result in all-or-nothing thinking, which can hurt a child’s self-esteem. It can also make it even more challenging for you as a parent to obtain an accurate picture of the situation when your child tries to tell you about it.

If you notice this happening on the regular, you ought to take this as a red flag that your child may be dealing with more cognitive distortion that is healthy. To break this habit, try:

· Be A Good Example

Take a look at your behavior. Children tend to copy what they see precisely, so it’s likely that you might be unintentionally teaching them by action. Pay attention to your language, and hold yourself accountable for being accurate when you are communicating yourself.

· Show Them That False Accusations Are Lies

It’s essential for your children to understand that extreme statements are often similar to lies, as they can be misleading and unfair. This still applies even if your child hadn’t thought of it as a lie, or intended to mislead someone – so long as it’s an untrue statement, it is not okay.

· Provide Alternatives To This Pattern

Completely stopping a habit is not realistically possible. It’s much more useful for anyone – both child and adult – to instead swap the unwanted behavior with something more positive. For a child who’s still developing their vocabulary, you can try suggesting alternative terms that are more accurate. From there, teach them to practice it and remind them on the regular until it’s replaced their more extreme statements instead.

5. Negative Labels

While labels are a quick and easy way to identify people, research suggests that they can also be harmful when it is negative and unfair – especially when it is an adult saddling a child with such labels.

When a child is labeled, it affects a child in the following ways:

· The Labels Become Ingrained

Labels can be difficult to shake off. Doubly so with impressionable children, who are likely to take any negative feelings and words directed their way at face value. Once a child internalizes a label, it also solidifies any negative behavior as something they believe is part of themselves.

· It Harms Self-Esteem

Negative labels will plant in your child’s mind the consistent negative qualities, even if said quality isn’t necessarily a bad thing. At such a young age, children will see these limiting beliefs as the truth that will shape their thoughts into adulthood permanently. This thinking pattern consequently can affect their sense of self-esteem as well.

· You Feel Less Empathy

Placing a negative label on a child can make them appear that they are unchanging. It can also create a sense of distance between yourself and your child’s thoughts and emotions, which consequently makes it difficult for you to connect to them and see from their point of view. Instead, you’re more inclined to not look any deeper as you rely on the label to tell you all you need about the child – usually at the child’s expense.

Final Thoughts On Some Things That Can Negatively Impact A Child’s Mind

You don’t have to coddle a child to keep their mind safe. You can be a strict disciplinarian with a fair but firm parenting style. On the other hand, you can be the total opposite and be especially outwardly empathic in your parenting style. Or, you can be somewhere in between. These are all valid and workable parenting choices.

But the fact remains that, no matter what you choose, you still need to be a good parent and learn how what a child experiences can impact their mind. Learn to take note of thoughts that can harm a child and the way they develop and mature, then work to prevent or change them. You’ll be glad when your child doesn’t have to deal with these thoughts years down the line!

15 Character Traits That Reveal Someone Is an Introvert

August 20, 2020 by Deborah Tayloe

The character traits of an introvert indicate a life of solitude. Introverts feel most comfortable when they are alone and left to their thoughts and ideas. They come across as shy and quiet, but sometimes that isn’t the case.

They tend to rely on their mind to recharge their energy, whereas extroverts rely on others to recharge. Neither of these methods is wrong, it’s just the differences between the personality types.

Introverts tend to share many of the same character traits. With up to half of the people in the United States being introverts, you likely know a few of them. It can be easy to identify an introvert if you know the character traits associated with the personality type.

15 Character Traits of an Introvert

Here are fifteen character traits that some people find perplexing.

1. They Enjoy Being Alone

Introverts look forward to time alone, while others may dread having alone time. They require solitude often to stay happy. The activities they enjoy tend to be ones that can be done alone because that’s when they feel the best.

This fact does not mean that your introverted pal will never want your companionship. Instead, it means that they thrive when they’ve spent time recharging their batteries–alone!

2. They Need Quiet to Concentrate

When things or sounds are happening around them, introverts will struggle to focus. They may begin to feel overwhelmed and frustrated. Introverts become distracted more often than extroverts, so they need quiet.

3. They Take Time to Make Decisions

Making decisions right away is not something an introvert can do. They must think about it, weigh the options, and reflect on their feelings first. Then, after thinking about it and making a plan, they will be ready to decide.

4. Social Interaction Drains Introverts

Some people want to have plans every weekend, whereas introverts are the opposite. An introvert may still go out of going to a party, but they won’t stay as late, and they won’t go every time. By the night’s end, they are ready to be comfortably back in their own home.

Introverts will feel exhausted after they’ve spent time around a crowd of people. They may feel stressed out and need a quiet day to themselves afterward to recuperate.

5. They are Often Thought to be Shy (and this misconception happens often!)

Introverts are often described as shy by people who don’t know them well. This is because they prefer to be quiet and reserved.

They think about what they want to say and consider it heavily before speaking, so they may not speak much. Small talk isn’t something they will enjoy, so they would rather sit quietly instead of participating in a conversation.

6. They are Introspective

Introverts are often daydreamers who plan things out in their minds before things into action. They won’t begin on any project until they have had a reasonable amount of time to think it through.

Often, they spend time self-reflecting and learning more about the things on their mind. This allows them to understand themselves and their feelings better. They are highly interested in progressing in their interests and prefer to feel prepared and ready.

7. They Learn by Watching

Introverts prefer to learn by watching the task be done. Through repeated observation, they can focus on the motions until they can do the task independently. If they are required to learn in a hands-on way, they prefer to do it alone until they perfect it.

8. They Work Better Alone

Introverts dread group projects and can become overwhelmed quickly when they have to participate in one. They can work better independently because they can focus better, allowing them to work more effectively.

It’s not that introverts don’t work well with others; it’s just that they can focus better alone. Some of this could come from socialization because it can cause anxiety or distraction for an introvert.

Due to this, they tend to look for jobs that allow them always to work alone. They gravitate toward careers such as being a writer, accountant, programmer, graphic designer, or artist.

9. They Love Deeply

Introverts might shy away from falling in love quickly. But when they finally find someone special, look out! They love deeply and genuinely care about the people in their life. They keep their group of friends and loved ones small, and they highly value those relationships. This is one of the reasons that they love more deeply than extroverts.

Since they think things through so much, introverts like to show people how much they love them. They tend to do this by surprising their loved ones with small acts of kindness.

10. They Zone Out Often

This could be related to their introspective qualities. When they can, they will zone out to escape their current situation.

They let their mind wander from what they are supposed to be doing to what they would rather be doing. This often happens when they feel overwhelmed or uncomfortable in the present environment. Others may think it means they are unfocused or being rude, but it’s a way of survival for the introvert.

11. They are Loyal

Introverts take a long time to get to know someone. They also keep their group of friends small. So, they will always be loyal to you when you become close to them.

Since they have invested so much into the relationship, you can expect they won’t blow you off or betray you. They will also be highly hurt if you betray them or end the friendship.

12. They Have a Close Group of Friends and Like to Keep it That Way

While they prefer to be alone, introverts have close friends they enjoy spending time with. They will keep their group of friends small and will often resist new friends. It’s expected that they only have relationships that make them happy and are of the best quality.

13. They Like People to Make a Plan Before Coming Over

Introverts don’t like anything to be unexpected, but unexpected visitors are a big issue for them. Since they think things through so much, they tend to have plans for themselves. Unexpected visitors throw off their plans and they may not have the energy to host anyone.

They want to plan for visitors, and they have to prepare themselves for the company. It’s a significant source of discomfort and annoyance to them when this doesn’t work out.

14. Their Preferred Method of Communication is Through Writing

They are more comfortable writing their words than speaking them. This is especially true when they haven’t had time to prepare what they will say. They like to focus on their words and consider how it sounds, which is only possible through writing.

So while you won’t get many phone calls, expect lots of long text message to keep in touch!

15. They Don’t Answer the Phone

If they don’t recognize the phone number, they won’t ever answer the phone. Sometimes, even when they do recognize the number, they still won’t answer. They don’t like to talk in certain places or situations, so they’ll avoid all phone calls during those times.

Another reason they may avoid phone calls is that it could be interrupting a personal project they are working on. They also won’t answer if they are in a bad mood or thinking something through.

Plus, you have to remember that introverts don’t enjoy small talk. Often, phone calls require small talk, making them feel uncomfortable just thinking about it. To get ahold of them quickly, you will want to text so they know what it’s about.

More to Know About Introversion

There are Different Levels

Not all introverts will exhibit every character trait associated with it. Sometimes they will have a few characteristics that are common to extroversion, but more of the qualities of an introvert. Their characteristics may also change as they grow older, and they process things differently.

What Causes Introversion?

While no one is certain about what causes someone to be an introvert or extrovert, there are some ideas. Some evidence supports the idea that genetics plays a role in someone’s characteristics. Evidence also shows that it can depend on a person’s childhood and their environment.

Research shows that introverted brains work differently, and these folks have more blood flow to the frontal lobe of their brain. This part of the brain helps with memory, problem-solving, and planning.

Introverted people are also affected by dopamine differently than those who are extroverted. Dopamine is a chemical in the brain that is directly related to pleasure and reward. For introverts, it creates a feeling of exhaustion and stress, while extroverts become excited by it.

Final Thoughts on Character Traits That Reveal an Introvert

Introverts share many of the same character traits, although they may not have all of the traits on this list. Knowing these character traits can help you understand introverts better, allowing you to communicate and interact appropriately.

Although they are much different than extroverts, introverts still like to spend time with extroverts. They enjoy going out once in a while, although they may want to be back home earlier. Even if they love solitude, they will participate in fun events and socialize regularly.

They tend to be more reflective, thoughtful, and loyal. Plus, they seem to love more deeply. If you have an introvert in your life, you should value the relationship and keep them around.

7 Ways People With PTSD Handle Relationships Differently

August 20, 2020 by Power of Positivity

People with Post Traumatic Stress Disorder (PTSD) have successful relationships with their loved ones all the time. However, it’s not without unique challenges that can put a strain on couples. If everyone is committed to the success of their relationship, they can achieve happiness.

*For this article, we’ll refer to a person who has post-traumatic stress disorder as a survivor.

As you can imagine, suffering from PTSD can make it difficult for a survivor to hold relationships with people due to emotional and psychological issues. This case is especially true because the people in the survivor’s life can become overwhelmed with all the problems that occur. It puts a strain on everyone involved, and this includes all relationships, not just romantic ones.

Knowing how a person with post-traumatic stress disorder handles relationships can be a big help for everyone involved. It can prepare you for issues that may arise and help take some of the strain from dealing with the symptoms. Keep reading to learn about seven ways that people with post-traumatic stress disorder handle relationships differently.

What is Post Traumatic Stress Disorder?

Psychiatrists define post-traumatic stress disorder as a psychiatric condition that occurs in people who’ve witnessed or experienced a traumatic event. This condition is characterized by an inner turmoil that they continuously deal with. People who have post-traumatic stress disorder may have nightmares, flashbacks, depression, trouble making social connections, or uncontrolled fear, sadness, or anger.

People who have post-traumatic stress disorder may seem to lead a healthy life until they’re triggered by something. It could be a sound, a touch, a smell, or just about anything.

Post-traumatic stress disorder is most common in war veterans, especially older vets. However, it can happen to civilians also from life experiences such as car accidents, family deaths, life-threatening experiences, or other traumatic situations. They may even develop the condition from indirectly experience traumatic events, such as merely learning about the death of a loved one.

Can Post Traumatic Stress Disorder Be Cured?

Since post-traumatic stress disorder is a mental illness, it can’t precisely be cured. However, with proper support, it can be managed enough for a person to lead a healthy life. That’s great news because it means that a survivor can have normal relationships.

Here are eleven tips to help you recover from a mentally abusive relationship.

How Does Post Traumatic Stress Disorder Affect Relationships?

It really takes the support of a village to helps someone suffering from the post-traumatic stress disorder. Remember that they aren’t choosing to be the way they are.

1. Constant Feelings of Fear, Anxiety, Irritability, or Stress

Survivors of PTSD are often plagued by scary feelings of fear, anxiety, irritability, or stress. This can make it difficult to interact with a survivor, especially in public. Bizarre behavior can happen, making it embarrassing for everyone involved.

These feelings can often make it difficult for the survivor to relax. It may lead to a lot of ruined dates or angry outbursts at functions. This is especially true if a lot is going on, and the survivors get overwhelmed with everything that’s happening.

2. Intimacy Difficulties

People who have post-traumatic stress disorder can have trouble with intimacy, especially when their trauma comes from sexual abuse. Survivors may find that they don’t enjoy sex, or they can’t concentrate on it. They may not be able to perform at all.

For romantic partners of survivors, this can be incredibly frustrating. It can mean the end of the relationship in the long run.

If you’re in a relationship with someone who has intimacy difficulties due to PTSD, you must be willing to have an extreme amount of patience. Just your touch could be enough to set them off, especially if the abuse was recent.

As a survivor gets the therapy they need, this can help with sexual difficulties due to PTSD. However, a small percentage of survivors may get worse or may never get over it. Whatever the case is, be as supportive as possible.

3. Trouble Sleeping

Sleeping difficulties are common symptoms of someone who has post-traumatic stress disorder. They may have trouble falling asleep or staying asleep. Nightmares may also plague them. Insomnia has been reported as high as 70% of people with post-traumatic stress disorder.

If you sleep with someone that has post-traumatic stress disorder, you’ve probably noticed that their sleep problems have become your sleep problems. If you are about to begin cohabitating with someone that has post-traumatic stress disorder, you’ll soon find out how they’ll affect your sleep. You may even wake up in the middle of the night to the survivor frantically or violently acting out nightmares.

It’s a situation that’s not for the faint of heart.

4. A Person With PTSD May Feel Unworthy

Survivors can sometimes develop a sense of feeling unworthy of love, which causes even more inner turmoil. They may have trouble trusting people, and they may think that the world is unsafe. This distrust can put a lot of strain on relationships because the survivor will continuously need reassurance.

In relationships, the survivor can feel paranoid about everyone’s intentions. They may accuse people of not having their best interest at heart, or they may continuously question people’s loyalty. They can become so dependent on everyone’s approval that it becomes overwhelming to those around the survivor.

It’s worse for romantic relationships. The survivor may have trouble trusting that you are. They may need constant phone calls, pictures proving who you’re with, or they may meltdown at the slightest change in plans. They may continuously question why you’re with them and what you see in them.

5. Social Isolation

People dealing with post-traumatic stress disorder can often have trouble interacting generally with others for all the reasons that we discussed earlier. They may simply feel unsafe around crowds or unable to socialize with people. They may be plagued with feelings of insecurity.

These feelings can cause them to withdraw from people, even people they’re close to. In a romantic relationship, this can cause a lot of stress since the survivor may not ever want to do anything or go anywhere. The survivor may become dependent on their partner for every social interaction. It’s hard to be someone’s everything.

Even worse, the survivor might withdraw from their romantic partner also. This can cause the partner to feel alone or abandoned, which endangers the relationship.

6. Denial

Some people coping with PTSD may be in denial that anything is wrong with their relationship. After all, there may be times where the relationship is perfectly healthy, and you’re happy, and everything seems perfect. Then, out of nowhere, a trigger occurs, and you’re left feeling confused while the survivor doesn’t recognize the problem.

Not all people with post-traumatic stress disorder are scary, sad, depressed, and angry – at least not on the surface. This variation can make it easy for someone to dismiss the symptoms of PTSD.

Their PTSD may manifest itself in other ways, such as hypersensitivity, communication issues, or dissociation. These types of traits may not be alarming, so they may not see them as a problem. However, even if the survivor can’t see it, you can see something is wrong.

It can be hard to convince survivors to get help sometimes, especially if they are in denial. However, if you care about them, keep trying.

7. Abusive Behavior

One of the most significant issues that partners have with their survivor is abusive behavior. Let’s be clear – not everyone with post-traumatic stress disorder becomes abusive. It’s more likely that they’ll withdraw rather than become abusive. However, some do, and it can get out of control if it isn’t addressed as soon as possible.

When the survivor becomes abusive, it may be time to leave, especially if there are children involved. They may not mean to hurt you, but if they’re triggered, things could get worse. Once you’re safely away from the survivor, you can try to help them from a distance. Just remember that your safety is the priority.

Final Thoughts on How PTSD Survivors Handle Relationships

People dealing with post-traumatic stress disorder want to have healthy lives and normal relationships. Most people put their best foot forward. They try hard but, no matter how hard they work at it, they still come up short if they don’t get help.

In these situations, they need love and support from the people around them. It’s easy when the survivor wants help and wants to get better. Eventually, with professional advice and support loved ones, things may be normal.

However, if the survivor is not willing to get help, don’t be afraid to walk away. It can be a hard thing to do, but it doesn’t help anyone if you get post-traumatic stress disorder from trying to help someone else with post-traumatic stress disorder.

In the end, just keep in mind that a successful relationship with a survivor is possible. They may approach the relationship differently while in recovery, but with some hard work, love, and support, they can be the friend, family member, or lover that you dream of.

10 Strength Training Workouts That Help You Get In Shape Fast

August 20, 2020 by Power of Positivity

Have you been procrastinating your strength training workouts because you don’t have an expensive gym membership? There’s no better time to start than the present because you can do an effective workout at home. These innovative exercises don’t require a lot of fancy equipment, either.

All you need is a small space in your house with enough room to move about safely. If you don’t have carpet, consider buying a quality exercise mat that is slip-resistant. They are relatively inexpensive, and you can find them in any sporting goods department or online.

For an optimal workout session, wear comfortable clothes that are breathable and won’t restrict your movement. You might also keep a fresh towel handy and set up a fan so that you don’t get overheated. Also, have a bottle of cold water at your side to prevent dehydration.

Innovative & Improvised Equipment

When you have a family and money is tight, pricey gym equipment may be out of the question. Did you know that most strength training workouts don’t require costly equipment? For the ones that involve weight lifting, you can be creative and use weighted things you have handy around the house, like books, canned food, or even cat litter.

Most fitness experts advise that you do strength training workouts for at least 30 minutes per day. They can easily be integrated into your regular cardio or core routines. Here are ten of the best exercises to consider for your strength training workouts.

Weight Lifting

When you lift weights as part of your strength training workouts, they provide resistance for your muscles and help burn fat. If you are new to weightlifting, consider talking to a certified fitness trainer about the weight capacity and exercises that are best for you. As your body becomes accustomed to it, you can gradually add more weights to lift.

If you have any health issues or problems with your back or joints, consult your primary health provider before beginning a weightlifting regimen. Never lift any more than your ability, and stop immediately if you feel undue pain or strain. If you don’t have dumbbells, you can use homemade weights.

1. Dead Lift

To do this maneuver, you will need a sturdy duffle bag with side handles, filled with canned goods or books. Next, stand flat on your exercise mat with your feet a little wider than shoulder-width. Grasp the handles of the duffle bag and hold it above your head, keeping your arms straight.

Now, bring your bottom and hips back and bend your knees into a squatting position with your back straight. Squat until your knees are level with your hips, then carefully return to the starting position to equal one rep. Do from 5-10 reps, taking care that you don’t strain your back or arms.

If you are a beginner or have back problems, you can modify this exercise by supporting your back against a wall. Doing deadlifts gives your entire lower body an efficient workout, from your obliques to your glutes. To further enhance your performance and protect your joints, consider using knee wraps for squats and deadlifts. They provide extra stability and support, helping you push through challenging lifts while reducing strain on your knees.

2. Overhead Squat

Using the same sturdy duffle bag stuffed with cans or books, stand firmly on your exercise mat with your body straight and your feet aligned with your shoulders. Take a deep breath and expand your chest muscles while lifting your duffle bag and placing it across your shoulders. This is the starting position of the exercise.

Tighten your back, hips, and behind as you lift the duffle bag straight over your head. To prevent your neck from straining, move your head slightly back while you are lifting. Hold the weighted bag straight up for 1-2 breaths, then lower it back into the starting position. Try to do 10-12 reps.

These exercises are an optimal way of working the major muscle groups in your arms, neck, and upper back. You’ll notice how the muscles stretch as you do each repetition. Overhead squats are also beneficial to your core muscles.

3. Kettlebell Swing

If you don’t have a kettlebell, you can fill a large laundry detergent jug with sand or cat litter. As you stand on your exercise mat, grab the kettlebell’s handle (or the detergent jug) with both hands. Try to keep your arms straight while leaning slightly forward with your back straight and your behind out, like a squat. This is your starting position.

Use your core muscle strength to stand while you push your hips forward. The kettlebell will move forward to the chest level by the force of your body. Try not to use your arms to lift the weight. Lower your body and push your bottom out again to return to the starting position. Do 15-20 reps.

4. Hammer Curls

Do you want biceps that will be the envy of your friends? Why not try these muscle-building hammer curls. They give your arms a good workout as they tone and sculpt the muscles.

Stand comfortably on your exercise mat with a weight in each hand. Slowly bring the weights up toward your arms in a curling formation. Stop right before the weights touch your arms and hold for 1-2 breaths while tightening your biceps.

Slowly bring the weights back to the starting position to complete one repetition. Do these steps for 10-15 reps. As you build muscle, you can increase the weights evenly for each arm.

Body Weight Exercises

These next five exercises for your strength training workouts use the weight of your body for resistance. They provide an excellent way for you to burn fat and sculpt your body. You can purchase resistance bands cheaply anywhere sports and fitness equipment are sold.

5. Resistance Bands

To burn fat and build strength and endurance, your muscles require a resisting force. Consider adding resistance bands exercises to your strength training workout. These latex bands come in different sizes and can be used to shape your arms, legs, and parts of your body.

Try these ten fat-blasting resistance bands moves.

6. Yoga

For thousands of years, yoga has been a holistic philosophy to benefit body, mind, and spirit. Yogic exercise uses gentle movement, poses, and mindful breathing to strengthen your muscles and make your joints more limber.

Whether you are a novice or an experienced yoga student, you can find poses to help get your body in shape. Use a quality exercise mat and other specialized equipment. There are many online tutorials that can get you started.

Yoga builds strength, improves flexibility, and melts away stubborn fat.

7. Crunches

You can’t beat a crunch for the benefit of a sit-up without the added strain to your back. You can sculpt an impressive six-pack with them. Crunches can also help sculpt your back and shoulders. For your starting position, lie flat on your exercise mat with your hands behind your head, and bend your legs as if you were doing a sit-up.

Next, tighten your abdomen and core muscles as you raise your shoulders slightly from the mat. Only use these muscles and not your neck or arms. Notice the stretching sensation in your ab muscles as you hold this position for 1-2 breaths.

On the second exhale, lower your back slowly into the first position to make one rep. Aim to do at least 10-15 reps. For an extra bit of resistance, place a heavy book on your chest as you do the crunches.

8. Chair Dips

Remember that chair you used to slump in all day? How about using it as a tool for your strength training workouts? Chair dips work your shoulders and upper back muscles well.

Make sure you use a sturdy chair that won’t move. Put your chair on the exercise mat and stand in front of it, with your face looking toward the wall. Grab each side of the seat while bending on your knees and keeping your arms out straight. This is your first position.

Next, you want to bend your arms slowly till it forms almost a 90-degree angle. You should do this while you lower your body towards the ground. Hold this second position for 1-2 breaths, and slowly bring your body to the start position on the second inhalation. Do these steps for 5-7 reps.

9. Body Squats

These squats are excellent workouts for your glutes, hips, and thighs. Stand normally on your exercise mat with your feet aligned under your shoulders. Now, move your hips back and bend into a squatting position while keeping your back straight.

When your hips and knees are parallel, use your feet to jump up, straighten your body, and immediately return to the starting position. Do these for 5-10 reps.

Working out helps you build up a healthier immune system.

10. Pushups

Use an exercise mat or a carpeted floor for comfort. Nobody has ever left high school or the military without knowing how to do a classic pushup. Whether you loved or hated them, this traditional exercise should be part of your exercise routine. Feel free to modify them if regular ones hurt your back or neck.

First, lie flat on your exercise mat with your palms flat and a little wider than shoulder-width. Keep your back straight and balance on your tiptoes. As you inhale, use your arms and core strength to lift your body until your arms are straight.

Hold this position for 1-2 breaths, then lower your body to the starting position, doing 10-15 reps. Push-ups condition your whole body, especially your arms and upper torso muscles.

Workouts are more fun with a partner! Even solitary exercises like pushups can be done in tandem.

Final Thoughts: Try These Strength Training Workouts, and You Will See Quick Results

Strength training workouts can help shape your body and burn unwanted fat. Use them alone or with other weight training exercises.

10 Signs You Had An Invisible Illness Growing Up

August 20, 2020 by Power of Positivity

Did you know that you can be sick as a child and never get the help you need or a diagnosis of an invisible illness you have? How many times did your parents tell you to walk it off when you didn’t feel well? Howe many headaches or belly aches did you complain about that they thought was caused by being tired or eating too much candy.

Parents don’t know everything. They try their best to do what’s right for you, but sadly, they often don’t make the right choices. It’s hard for a young child to communicate with an adult about their needs.

Maybe you didn’t have the right words to express how you felt, or the doctor couldn’t pinpoint what was going on in your body. It’s possible that you were fighting an invisible illness, but because it wasn’t always apparent to those around you, you were never diagnosed. All you knew is that you felt different than the other children.

Did Your Invisible Illness Start as a Child?

Perhaps, as an adult, you realize that your chronic illness started in childhood, and looking back, it all seems to make sense. Do you recognize any of these symptoms from your younger days?

1. Frequent Exhaustion

While other children came home from school, grabbed a snack, and headed outside to play, did you find that you needed a nap? Many kids are physically exhausted by the school and getting up early. If you needed more sleep than your friends, it could have been a sign of an invisible illness.

Pediatricians and parents often brush off a kid saying their tired and think they need to nap. There’s absolutely nothing wrong with taking a nap on occasion. However, when a 12-year-old is sleeping more than 8-10 hours a day, it needs to be investigated.

Thankfully, doctors are more receptive to childhood illnesses and realize that several serious health complications can start at a young age.

2. Chronic Headaches

Lots of things can cause headaches. People can see them as a side effect from stress, a poor diet, sinus troubles, and a plethora of other reasons. However, a young child shouldn’t be complaining of headaches often.

Many things can cause headaches in a child, specifically juvenile rheumatoid arthritis and eye problems like retinitis pigmentosa. Parents should never ignore ongoing headache problems when it could be a sign of an invisible illness.

3. Social Anxiety

Mental illness has a stigma attached to it. Though experts know more about these conditions today, there was once a time where it was never discussed. If you grew up in the 70s-90s, then it’s possible that you had problems that were brushed under the rug.

Do you remember being anxious, nervous, or had an upset stomach or headaches when you went into the grocery store with your parents? Were there ever times when you went to the bathroom during lunch because mingling with the other kids made you physically ill?

It’s possible that you had a social anxiety disorder or another mental illness. A chemical imbalance in your brain can happen at any age. Parents often say that their child is shy just because they didn’t fully understand the invisible illness that made them act and feel this way.

4. Constant Bruises, Muscle Strains, and Torn Ligaments

Did you ever notice that you had constant bruising? If you barely even brushed your leg against something, it would turn into an unsightly bruise? What about muscle strains and torn ligaments from doing simple things like riding your bike?

It’s normal for a child to have some bruising when playing and roughhousing outside or with friends. However, when the bruises seem to be constant and can occur for the smallest of reasons, they need to be investigated. Conditions like Ehlers-Danlos syndrome can cause people to go through these problems all their life without being diagnosed.

Since Ehlers-Danlos syndrome is a genetic condition, it takes specialized testing outside the routine blood work to diagnose. Many people wait decades to find out what’s going on in their bodies.

5. Heartbeat Irregularities

When you consider heart problems, most people don’t think about children getting these devastating conditions. Sadly, the American Heart Association found that about one in four children under the age of five is plagued by heart abnormalities.

One of the more benign conditions that affect children is an irregular heartbeat or murmur. Most kids outgrow these abnormalities and live a happy and healthy life. However, other illnesses aren’t as innocent.

Things like heart valve disorders, hypoplastic left heart syndrome, ventricular septal defects, atherosclerosis, and Kawasaki disease, can all affect children. If you had problems running on the playground with the other kids because your heart would race out of control, then it’s a sign that the invisible illness started young.

Doctors explain the causes and first symptoms of chickenpox.

6. Intolerant to Heat

Some children cannot take the heat. They will become sick, vomit, break out in a rash, or even pass out. While it’s common to think of an adult as heat or cold intolerant, most people would never consider this in a child.

The same issues that make an adult unable to take temperature extremes can happen to a little one. Things like thyroid conditions and autoimmune disorders can make the body unable to regulate temperature properly, which can cause a day at the park to turn into a nightmare.

7. Chronic Pain

It’s easy to pass off a child’s knee or back pain as a growing pain issue. Most children do experience growing pains. Consequently, other illnesses have nothing to do with growth.

Juvenile arthritis is one condition that should always be considered when a child is in chronic pain, but there are things like fibromyalgia that can start in youth too. Many invisible illnesses can begin at a young age, and they tend to worsen as a person gets older.

8. Frequent UTIs

Urinary tract infections are typically a female problem, though a male can get them on occasion. The very setup of the female system makes little girls and women prone to these horrendous infections.

While it’s perfectly normal to get one of these infections after a round of antibiotics, anyone who continues to get them several times a year is a cause for alarm. Conditions like diabetes, kidney problems, and an abnormality in the urinary system can all cause these issues.

One of the reasons why it’s so important to get to the bottom of this invisible illness is because frequent infections can damage the urinary system and plague you.

9. Always Sick

Were you always sick as a child? Do you remember every bug that came around you seemed to catch? The signs of a weakened immune system are hard to ignore. Many children have a compromised immune system from an underlying problem and have no clue what’s going on.

Parents catch on that their child seems to pick up every illness coming and going, but few doctors investigate it. A child who is always sick needs to be tested to see why their immune system is failing them. There may be an underlying autoimmune disease that is wreaking havoc on the body.

10. Extreme Skin Sensitivity

Children can have skin sensitivity that comes along with certain detergents used or other scented items. However, things like eczema, dermatitis, or even autism can affect how fabrics react with the skin.

Extreme skin sensitivity seems like nothing, and many parents learn to deal with it by changing detergents or trying other holistic practices. Sadly, there can be an invisible illness under the surface that is causing these irritations.

A doctor may look at it and say that it’s “goose or chicken flesh.” However, without proper testing and treatment, it can be a painful situation to endure through adulthood.

Final Thoughts: Fighting an Invisible Illness from the Cradle Up

Many children struggle to deal with the pain, skin inflammation, frequent infections, joint pain, and exhaustion every day. The struggle to be like other children and play carefree outside seems to be a dream.

The medical community has evolved in the past decade, and doctors are more informed about illnesses that involve children. Did you know that you can develop a severe mental illness like schizophrenia and bipolar as a child? Other things like Parkinson’s disease and diabetes can also plague the younger ones.

Parents need to take the complaints of their kids seriously. While they may be trying to get out of school or have developed hypochondriac tendencies that they use for their benefit, there is a good chance that they are telling you what’s going on the best way they know-how.

Children don’t always have the best communication system, so parents need to be in tune with their brood and listen to what they are saying. It never hurts to get an opinion from a medical specialist if a child is continuously complaining about not feeling well.

Canadian Ice Shelf the Size of Manhattan Collapsed Due to Global Warming

August 18, 2020 by Power of Positivity

Much of Canada’s last remaining ice shelf recently collapsed into the sea due to record-breaking summer temperatures, according to scientists. Ice analyst Adrienne White of the Canadian Ice Service studied satellite photos of the 4,000-year-old Milne Ice Shelf. She noticed that around 43% of it had collapsed. Additionally, she estimates that this occurred in just two days around July 30 or 31, 2020.

Milne Ice Shelf sits on the northwestern edge of Ellesmere Island in Canada, and until recently, it had been the country’s last remaining fully intact ice shelf. Of course, because of global warming, it was only a matter of time before the collapse. Many countries in the Northern Hemisphere have seen brutal summer temperatures. For example, the small Siberian town of Verkhoyansk reached a sweltering 100.4 degrees Fahrenheit one day in June. This high temperature set a historical record for the Arctic.

Rising Temperatures Due to Global Warming

One comprehensive study found that the Earth is the warmest it’s been in at least 12,000 years. Scientists reached this conclusion by looking at various geological markers. Plus, they used statistical analysis to reconstruct estimates of Earth’s temperatures thousands of years ago. These soaring temperatures explain why many ice shelves around the globe have started to collapse. Today, scientists are showing their concern.

The Milne Ice Shelf lost an area equivalent to the size of Manhattan in just two days. Amazingly, the Copernicus Sentinel satellite captured the event as it fell into the Arctic Sea. As it drifted further into the water, it broke off into two sizable chunks. These time-lapse photos on Twitter show the collapse of the ice shelf, and you can see where the ice breaks off in two pieces.

“This is a huge, huge block of ice,” White told the AP. “If one of these is moving toward an oil rig, there’s nothing you can really do aside from move your oil rig.”

Learn how melting ice sheets are threatening shorelines.

White said that along with the two hunks of ice, many smaller ones formed as they drifted into the sea. The most extensive one measures around 21 square miles wide and 7 miles long. Both are around 230 to 260 feet thick. According to the Water and Ice Research Laboratory (WIRL), the massive break in the ice shelf may lead to further cracking and movement. These shifts will continue in the coming days and weeks as the ice becomes more unstable.

What Caused This Huge Ice Shelf to Collapse?

Ultimately, global warming led to the collapse of this enormous ice shelf, but more specifically, something called polar amplification was the culprit. This combination causes the Arctic to warm much faster than the rest of the world. Indeed, scientists warn of a six-fold increase in the melting of the polar ice caps since the 1990s. The Canadian Ice Service said that increasingly hot air temperatures, warming open water in front of the ice shelf, and offshore winds all contribute to disappearing Arctic ice.

The Arctic is more vulnerable to climatic change because the ice and snow typically reflect sunlight into space. With less ice and snow in this region, more light gets absorbed in the ground. That causes amplification of already warming temperatures. Gavin Schmidt, the director of the NASA Goddard Institute for Space Studies, provided evidence on Twitter, showing that the Arctic is warming three times faster than the global average. In the area of Canada where the ice shelf broke off, temperatures from May to early August have been 9 degrees warmer than the 1980 to 2010 average, according to the University of Ottawa professor of glaciology Luke Copland.

“Without a doubt, it’s climate change,” Copland said, observing that the ice shelf is melting from both hotter air temperatures and warming waters.

Fast Decline of Ice Shelves in Canada

He added that the Milne was special because of the beautiful location and scenery in the area. Before the ice shelf collapsed, it measured around 72-square miles, which is larger than the District of Columbia. Now, it’s down to only 41 square miles, which means almost half of it is now gone. Ice shelves are not as large and old as glaciers but are still anywhere from hundreds to thousands of years old.

Adrienne White said that Canada’s ice shelf has steadily been breaking off during the last few decades because of humanmade global warming. Canada used to have a sizable continuous ice shelf along the northern coast of Ellesmere Island in the Nunavut territory, but by 2005 only six individual ice shelves remained. The Milne was the last complete ice shelf in the area.

“There aren’t very many ice shelves around the Arctic anymore,” Copland said. “It seems we’ve lost pretty much all of them from northern Greenland and the Russian Arctic. There may be a few in a few protected fjords.”

While scientists believed that the Milne had better protection from collapse since it’s located in an ice-dammed fiord lake, it has sustained many cracks over the last 12 years. While glaciers sit on top of the land, ice shelves float on top of ocean water. According to Business Insider, a research camp on the Milne fell into the sea as the ice shelf collapsed. Fortunately, no one was hurt.

Another expert warns:

“It is lucky that we were not on the ice shelf when this happened – our camp area and instruments were all destroyed in this event,” Derek Mueller, a professor in the Department of Geography and Environmental Studies, Carleton University, said in a blog post. Mueller explained the trip canceled due to the COVID-19 pandemic.

Along with the research camp, the Northern Hemisphere’s last known epishelf – a freshwater lake surrounded by ice – collapsed into the Arctic as well. Ice shelves help to control rising sea levels since they act as a dam, so with more of them collapsing around the Arctic, scientists believe the sea-level rise is inevitable. Just how fast this will occur, however, is still mainly speculation.

Rising Sea Levels Due to Ice Shelf Melting

Of course, even a centimeter of sea-level rise affects people living in coastal regions. Andrew Shepherd, Professor of Earth Observation with the University of Leeds, said that every centimeter of sea-level rise contributes to coastal flooding and erosion. In a few decades, global warming may displace millions of people worldwide, as around 600 million people live in coastal areas that are fewer than 10 meters above sea level.

Nearly 2.4 billion people live within 60 miles of the coast. Researchers estimate that around 200 million people live in coastal areas less than 5 meters above sea level. And they expect these numbers to rise to 400-500 million people by the end of the 21st century. So, the window of opportunity to tackle climate change is tiny. Therefore, scientists around the globe are trying to explain the urgency to politicians and large companies.

Let’s put this scenario into perspective…

If the current melting trend of the Greenland and Antarctic ice sheets continues, the regions could see an additional 6.7 inches of sea-level rise by 2100. These figures are according to the Intergovernmental Panel on Climate Change (IPCC). They published these findings earlier this year in the journal Nature by an international team of 89 polar scientists from 50 different organizations. This groundbreaking research into the rapidly melting ice sheets has grave implications if we don’t start taking climate change more seriously.

The team, including Professor Shepherd mentioned above, found that the two ice sheets lost a combined 81 billion tons of ice per annum in the 1990s. However, in the 2010s, this jumped up to a whopping 475 billion ton ice loss annually. That number represents an increase of greater than six times. The Greenland and Antarctic ice sheets have lost an estimated 6.4 trillion tons of ice combined since the 90s. The melting ice only caused a global sea-level rise of 0.7 inches. And, the diminishing ice sheets in these two regions are responsible for only a third of all sea-level increase.

In the Fifth Assessment Report issued in 2014, the IPCC predicted global sea levels might rise a staggering 28 inches (71 centimeters) by 2100. The Ice Sheet Mass Balance Intercomparison Exercise team’s outcomes found that ice shelf loss in Antarctica and Greenland tracks with their worst-case scenario estimates.

Here are 5 habits that reduce global warming–a key point in your more mindful lifestyle.

Final thoughts on Canadian ice shelf breaking off due to global warming

Science continues to prove that humans have caused much of the global warming on the planet. Also, governments and researchers scramble to figure out how to combat it. Of course, some scientists deem the damage to be irreversible. But others have a more optimistic outlook. No matter your perspective on the issue, the science is clear that humans play a huge role in climate change. The recent Canadian ice shelf collapse is further evidence of our rapidly changing planet. Unfortunately, it doesn’t appear that the ice melting will slow down anytime soon.

IKEA’s Bully A Plant Project Is Proof: Positivity Alters Our Physical World

August 18, 2020 by Power of Positivity

While plants may not have feelings, they still respond to their environment by sending signals to other plants about impending danger. They also can sense water, light, and gravity, and have complex sensory systems that can pick up on changes in their surroundings. Some people believe that plants are aware of their environment that they actually grow better when humans speak kind and supportive words to them.

Due to the rise in bullying around the world, IKEA’s UAE division wanted to test this theory with two of their own plants. They brought two of their Dracaena plants to a school. Next, they instructed school children to speak kindly to one plant and “bully” the other one. IKEA partnered with ad agency Memac Ogilvy to create an inspirational marketing video about the bully a plant experiment. Then, they asked children to help with video recordings to play on a loop for 30 days to the plants.

Children either gave the plant compliments or said mean things on the recordings. Not surprisingly, the bullied plant withered while the other one flourished. The people involved in the experiment gave the plants the same amount of water, sunlight, and fertilizer, so the only explanation for the differences in growth comes down to the varied comments.

The company hoped to raise awareness on the harmful effects of bullying, because if it can cause a plant to suffer, these hateful words can hurt humans, too. In the Middle East, May 4th is Anti-Bullying Day. So IKEA wanted to get involved and show how much damage bullying can inflict on someone’s life. Below, we’ll go over some facts and statistics about bullying and what you can do to stop it if you or someone you know is a victim.

Facts about Bullying (people or a plant!)

First off, due to the advent of the Internet, cyberbullying is on the rise as well as in-person bullying. It seems much easier to bully people while sitting behind your computer typing on a keyboard, but this is what makes it so insidious. Rumors can spread much easier over social media platforms, and this can end up damaging the victim’s reputation for life.

Been Bullied
- The 2017 School Crime Supplement (National Center for Education Statistics and Bureau of Justice) found that around 20% of students age 12-18 experience bullying nationwide.
- The 2017 Youth Risk Behavior Surveillance System (Centers for Disease Control and Prevention) indicates that, nationwide, 19% of students in grades 9–12 admitted being bullied on school property sometime during the previous year.
Seen

Bullying
- 6% of youth say they’ve witnessed bullying in their schools.
- 4% of school staff have seen bullying. 62% witnessed bullying at least twice in the last month and 41% witness bullying once a week or more.
- 57% of the time, bullying stops within 10 seconds when a bystander intervenes.
Been Cyberbullied
- The 2017 School Crime Supplement (National Center for Education Statistics and Bureau of Justice) indicates that, among the students aged 12-18 who had been a victim of bullying, 15% were harassed either online or through text.
- The 2017 Youth Risk Behavior Surveillance System (Centers for Disease Control and Prevention) found that about 14.9% of high school students experienced cyberbullying in the 12 months prior to the survey.
Frequency of Bullying
- In one large study, almost half of children in grades 4–12 reported being bullied at school at least once in the last month, and 30% reported bullying others during this time period.
- Defining “frequent” involvement in bullying as occurring at least twice in the last month, 40.6% of students reported frequent experiences of bullying, with 23.2% being the victims, 8.0% being the children bullying others, and 9.4% involved on both sides.
Types of Bullying
- Verbal and social bullying occurs most often, while physical bullying happens much less. Surprisingly, cyberbullying is the least reported type of bullying.
- According to one large study, middle school students experienced the following types of bullying, in order of most frequent to least frequent: name-calling (44.2 %); teasing (43.3 %); spreading rumors or lies (36.3%); pushing or shoving (32.4%); hitting, slapping, or kicking (29.2%); leaving out (28.5%); threatening (27.4%); stealing belongings (27.3%); sexual comments or gestures (23.7%); e-mail or blogging (9.9%).
How Often Adult Notified
- Only about 20 to 30% of students notify adults if they’ve been bullied at school.

While rare, some cases of bullying may even lead to suicide if an adult doesn’t intervene. Research shows that bullying can worsen feelings of depression, anxiety, isolation, rejection and despair, and these feelings can lead to suicide in some cases.

Prevalence
- Between 25-33% of U.S. students say they have been bullied at school.
- Most bullying happens in middle school, with the most common types being verbal and social.
Risk Factors:
- Young people who are perceived as different from their classmates are at the highest risk of being bullied. They may be singled out for being either overweight or underweight, wearing glasses or clothes that aren’t considered “cool,” or being new to school. If they’re less popular than others, are perceived as weak or have low self-esteem, they may also be at higher risk of being bullied.

How to Prevent Bullying

To prevent bullying, it requires engagement from many staff members at school. Bullying prevention strategies that work the best involve the entire community getting involved, such as the bus drivers, nurses, teachers, cafeteria staff, and principals. Zero tolerance and expulsion are not effective in preventing bullying.
Bystanders who stand up for those being bullied can stop the interaction from escalating most of the time.
Studies also have shown that adults can help prevent bullying by modeling respectful, kind behavior, letting their students or children know that they can come to them if they’re being bullied, and talking to them about the reality of bullying.

While the bully a plant experiment may not have been performed by scientists, it still gives a visual of what bullying does to a living being. Just as the plants wither and decay from unkind words, children can become withdrawn and depressed when experiencing bullying. We could all use a little more kindness in our lives, and it doesn’t cost anything to spread it to others.

How Kindness Can Impact Others (and not just plants!)

A recent study reported on how people felt after either performing or observing acts of kindness for one week. Researchers instructed the participants to carry out at least one more generous act than normal for a close friend or relative, an acquaintance or stranger, or themselves, or try to observe kind acts. They asked participants about their levels of happiness before and after the study period. They found that everyone in the study who either performed acts of kindness for someone or observed a person being kind to others reported greater feelings of happiness.

It just feels better to spread kindness and compassion to others, because what goes around comes around. Whatever you put out into the world will end up coming back to you in some manner. So why not choose love every time? We have enough hatred and negativity in the world today, so we should try as much as possible to spread joy and encouragement.

Here are some ideas on how you can make a difference in someone’s life:

Pay it forward the next time you’re in a drive-thru line.
Compliment three strangers, whether at school or work.
Be a friend to others and always notify an adult if you witness bullying.
Post sticky notes around your school or office with inspiring messages
Leave money on a vending machine for the next person who comes by.
Bake cookies for your grandparents.
Ask a stranger about how their day is going.
Surprise your neighbor with an offer to mow their lawn or cook dinner for them.
Pay for someone’s groceries.
Speak kind words to someone and watch them grow, like in the bully a plant
Spend a day with your parents and help them with anything they need around the house.
Tell your friends and family you love them as much as you can.
Put on a free hugs T-shirt and stand at a popular town square.
Tell a store manager when a store clerk provides you with excellent customer service.
Leave unused coupons at the registers at your supermarket.

Final thoughts on the “Bully A Plant” Experiment

Bullying is still a widespread problem in many schools throughout the world. As you can see in the bully a plant experiment, unkind words can do a lot of damage. Bullying happens mostly in middle schools, and only 20-30% of students tell an adult if they’ve been bullied. So, most of the problem goes unheard, which means we should stand up for those who have remained silent. If you witness bullying, either get involved to stop it or tell a trusted adult.

Every child deserves to feel safe at school. And each of us can make a difference in ensuring that for them.

Nutritionists Reveal How to Beat a Vitamin B6 Deficiency

August 18, 2020 by Deborah Tayloe

Vitamin B6, also called pyridoxine, aids the body in carrying out more than 150 enzyme reactions.

These allow your body to process protein, carbs, and fat in your diet. Also, B6 plays a huge role in aiding nervous and immune system function. Scientists discovered this vitamin in 1932 but continue to study this vital nutrient.

Most people get enough B6 in their diet, but if you have other Vitamin B deficiencies, you probably lack sufficient B6 as well. Studies have found that people with autoimmune, digestive, liver or kidney diseases, smokers, pregnant women, alcoholics, and people who carry extra weight are most likely to develop a deficiency in this vitamin.

Even though scientists discovered this nutrient in 1932, scientists are still learning new things about it. Researchers also recently found that B6 contains a lot of anti-inflammatory and antioxidant properties. This means it may help prevent chronic diseases such as cancer and heart problems. If you have a B6 deficiency, you will likely have notable symptoms that we will review below. We will also list a few foods with large amounts of B6 to help you overcome a deficiency.

Here are eight signs and symptoms of a vitamin B6 deficiency:

Skin rashes

Vitamin B6 deficiency may cause a red, scaly rash called seborrheic dermatitis. It most often appears on the chest, neck, scalp, and face and may cause swelling or white patches on the skin. It may also appear oily and flaky due to a lack of collagen in the skin. B6 helps to regulate collagen, which plays a massive role in maintaining healthy skin.

Taking B6 may help to get rid of any rashes quickly. Some people who suffer from this specific type of rash may need a B6 face cream prescribed by a doctor to ensure higher absorption rates into the skin.

Painful, cracked lips

A pyridoxine deficiency can result in swollen, red, sore lips, especially around the corners of the mouth. If your lips become too cracked, you may have bleeding and possibly infections if you come into contact with certain bacteria. You can ease these symptoms by eating more B6-rich foods or taking a supplement. Remember that riboflavin, folate, iron, and other nutrient deficiencies can also cause cracked lips.

A sore tongue

A Vitamin B6 deficiency may lead to a swollen, red tongue, a condition known as glossitis. A loss of red bumps on your tongue, called papillae, makes the tongue appear smooth and glossy. You may have trouble talking, swallowing, or chewing food without these bumps. If you have this condition, upping your intake of B6 should provide relief. However, deficiencies in other nutrients like folate and B12 can cause glossitis as well, so make sure to take a multivitamin.

Changes in mood

If you have inadequate pyridoxine levels, this can make you more vulnerable to experiencing depression, anxiety, and irritability. B6 directly helps make certain neurotransmitters such as serotonin and GABA, which both aid in regulating moods and sensations of pain. Studies have shown that in about 50% of people with autism, B6 supplements help to decrease behavioral problems because it helps to produce neurotransmitters. Research also shows that taking 50–80 mg of B6 supplements daily may help with symptoms of PMS such as irritability, cramps, anxiety, and depression.

Scientists believe that since B6 helps in the process of making serotonin, it may boost your mood. Ongoing research on links between PMS and possible vitamin and mineral deficiencies will determine if doctors can prescribe nutritional remedies in the future.

Weakened immune system

If you have a robust immune system, this can help in warding off disease and inflammation. Nutrient deficiencies such as B6 can interrupt the functioning of the immune system, leading to fewer antibodies produced to help to fight infections. A pyridoxine deficiency may also reduce the number of white blood cells in your body, which helps to regulate immune system function. Also, B6 helps in the process of making a protein called interleukin-2, which helps control the actions of white blood cells.

Fatigue and lethargy

A vitamin B6 deficiency can make you feel exhausted because this vitamin helps your body make hemoglobin, a protein inside your red blood cells and carries oxygen throughout the body. If your body doesn’t get enough oxygen because of a lack of this protein, you could develop anemia, making you feel weak and lethargic. In addition to tiredness from anemia, a B6 deficiency could make you feel exhausted because it helps make melatonin. Because melatonin promotes restful sleep, a lack of B6 may cause sleep problems such as insomnia.

Tingling feelings and pain in hands or feet

You may have nerve damage if you often feel burning, shooting, or tingling pain in your arms, hands, legs, and feet. Many people call it a pins and needles sensation because of the tingling, painful feeling. Because B vitamins play a significant role in regulating the nervous system, a lack of these vitamins can result in nerve problems. You may notice clumsiness as well as difficulties with walking and maintaining your balance. If you believe you have a B6 deficiency, make sure to have a blood test done, which can measure your vitamin and mineral levels.

Seizures

While seizures can have many causes, a lack of B6 can lead to seizures because of a GABA deficiency. Without enough GABA, your brain can become frazzled and overstimulated, leading to seizure symptoms such as muscle spasms, inability to control the arms and legs, and rolling eyes. Some people experience convulsions or lose consciousness during a seizing episode.

Researchers have observed a link between a B6 deficiency and seizures in newborns. In the 1950s, babies given infant formula without enough B6 had symptoms of seizures. In adults, seizures due to a pyridoxine deficiency have been observed mostly in pregnant women, those with liver disease or alcohol addiction, and people taking medications that didn’t react well.

Researchers have noted a high rate of recovery in people who suffer from seizures who increase their B6 intake.

Here’s how to beat a Vitamin B6 deficiency:

Many foods contain adequate levels of B6, so most people get enough in their daily diets. However, since your body can’t store very much of the vitamin, you should try to consume it regularly. Many kinds of cereal and nutrition bars have added B6, so if you don’t eat a lot of fresh foods, opt for these instead. The daily recommended intake for B6 for adults who aren’t pregnant is 1.7mg.

Here are some of the best sources of B6, as well as recommended serving sizes:

3 oz of Skinless turkey breast, roasted – 40% RDI
3 oz pork loin, roasted – 33% RDI
Cooked halibut, 3 oz. – 32% RDI
3 oz broiled sirloin steak – 29% RDI
3 oz cooked skinless chicken breast – 26% RDI
Cooked wild salmon, 3 oz. – 24% RDI
Medium banana – 22% RDI
small baked potato with skin – 21% RDI
1 oz roasted pistachios – 19% RDI
1 cup raw sweet red pepper slices – 16% RDI
1/4 cup prunes – 14% RDI
1/2 cup boiled frozen Brussels sprouts – 13% RDI
1 oz roasted sunflower seeds – 11% RDI
Half an avocado – 11% RDI
1/2 cup boiled lentils – 10% RDI

Most studies indicate that humans absorb Vitamin B6 better in animal foods, supplements, and fortified cereals rather than plant-based foods. If you follow a strictly vegan diet, you may need to take more B6, so you get the recommended values.

Final thoughts on how to beat a Vitamin B6 deficiency

B6 doesn’t get a lot of attention, but the human body requires a good amount of it to maintain a healthy nervous and immune system. Without adequate Vitamin B6 in the diet, you may experience symptoms listed above, such as rashes, cracked lips, a glossy tongue, fatigue, nerve damage, seizures, mood swings, and an impaired immune system. If you don’t get enough pyridoxine in your diet, go to your doctor for a blood test measuring your nutrient levels.

If they determine you don’t have enough B6, eat some of the foods listed above or take a supplement to increase your intake. Most people will not suffer from a deficiency because of the nutrient availability in most common foods in a modern diet. As long as you follow a balanced diet of animal proteins, vegetables, fruit, nuts, seeds, and grains, you shouldn’t have a problem getting all the necessary nutrients.

Getting enough B6 ensures you can get restful sleep, maintain good physical health, and keep anxiety and depression at bay. You’ll also notice increased energy levels since B6 helps with increasing blood oxygen and hemoglobin. Take care of your body, and it will take care of you!

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

Been Bullied

Bullying

Been Cyberbullied

Frequency of Bullying

Types of Bullying

How Often Adult Notified

Prevalence

Risk Factors:

Skin rashes

Painful, cracked lips

A sore tongue

Changes in mood

Weakened immune system

Fatigue and lethargy

Tingling feelings and pain in hands or feet

Seizures

Every day is a day to shine. Shine on!