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How a Lack of Sleep Weakens Your Immune System as Much as Stress

April 18, 2020 by Power of Positivity

Your body needs sleep to function correctly. Studies show that a person can go 11 days without rest, but the signs of the lack of sleep will begin to show after three or four days. Without rest, your mind and body will start to shut down.

The lack of sleep can cause things like hallucinations and paranoia, but thankfully the symptoms resolve once a person gets to rest. How much sleep does a person need? Well, adults between the ages of 18-60 should get about seven hours each night. Infants need almost double the amount of sleep as their parents, with an average of around 10-13 hours a night.

Sleep is so important because your body is busy repairing and building your immunity to thrive. Your damaged tissues and cells are being healed and restored. If you don’t get the right amount of sleep, then you are more susceptible to disease and infections.

Overcoming Lack of Sleep Should Be A Priority

Do you use your sleep as a bargain time for you to do extra things? For instance, do you think that you can shave off two hours here or there so you can make time for friends and family? Your sleep time should be non-negotiable.

Your body requires about 49 hours each week to thrive. If you get 40 hours instead of what you need, you are sleep deprived. While you may not feel the effects immediately, it’s affecting your immune system.

You may start getting sick more, and you may find that your overall health begins to deteriorate. The Center for Disease and Control found that about one-third of the population is working on less than adequate sleep each day. No wonder there are so many mental and physical problems in the world as their body can’t repair, restore, and revive each day.

Restoring Immunity with T Cells

Different cellular parts make up the immune system. T cells are a vital part of this essential network. These cells are very resistant in their battle to fight intracellular pathogens, which keep you safe.

Research shows that T cells can battle against the flu or things as deadly as cancer. They could be the very thing that stops you from getting sick even though everyone in the household is ill. A recent study was conducted on the effects that a lack of sleep has on these vital cells.

The study found that during your hours of rest, theses T cells kick into overdrive, helping your immune system to boost its defense. Part of their efforts is made during sleep because your stress hormones are at their lowest during this time. Since stress prohibits these cells from properly fighting your immunity, it halts the T cells from doing their job.

When your body has a cell that is virally infected, your system will activate integrins to fight against the foreign pathogens. These integrins are similar to that of a sticky protein that will attach itself to the bad cells to destroy them. The study compared the difference between people who got adequate amounts of sleep versus those who had insufficient levels.

Here’s what happened when participants got plenty of sleep versus those who suffered a lack of sleep

The participants that got sufficient amounts of sleep found that they had a higher level of T cell formation along with integrin activation. The people who were lacking in sleep saw disturbing low levels of these innate cells. When a person doesn’t have enough sleep, and they deal with stressful situations, it hurts their immune system because it cannot function properly.

Thus, a conclusion that states that a lack of sleep can make you sick is verified. Your body is building its defense system when you sleep at rest. It’s not a process that can happen quickly as it needs several hours to complete.

When you lack sleep, it does more than just halt the production of T cells. Many severely underestimate the importance of getting enough rest. If you don’t get at least seven hours each night regularly, then you are allowing the formation of a hostile environment inside your body.

Sleep is a natural state that your body needs to maintain proper health. When you’re not getting adequate levels of rest, then your body creates unusual amounts of stress hormones, which has adverse effects on your entire system. Adrenaline is one of the stress hormones that cause the most damage as it puts the body into a constant state of flight-or-fight.

Understandably, your sleeping habits will change as you age. You may awake from rest, feeling groggy, or struggling to wake. Some older folks can go on five hours of sleep and feel it’s enough. However, these feelings are deceptive.

A person who consecutively gets less than the required amount of sleep for three days in a row equates to someone who has missed an entire night of rest. Studies have proven that those who get an average of five to six hours per night have a higher mortality rate than those who get more rest.

The Long-term Effects of Poor Sleep Habits

When you have insomnia, chronic sleep deprivation can give you both long- and short-term health problems. The short-term consequences of poor sleep may cause:

•Anxiety
•Mood Fluctuations
•Forgetfulness
•Poor Judgment
•Errors at Work
•Car Accidents
•Relationship Issues

When you have chronic sleeping issues that impair your ability to function well, then it becomes dangerous. Your body needs sleep, and if it doesn’t get adequate rest, then it builds a sleep deficit. The deficiency can cause problems with the following things:

•Inflammatory Conditions
•Increase in Blood Pressure
•High Levels of Cortisol
•Weight Gain
•Heart Disease
•Insulin Resistance
•Blood Sugar Regulation Issues

Is There a Correlation Between Heart Disease and Sleeplessness?

A study was conducted about the effects of sleep on heart disease. They used mice for the study. The goal was to find if there were any changes in the heart when the animal received proper amounts of rest or inadequate amounts. They investigated things like bone marrow, blood vessels, as well as brain function.

When the mice had adequate amounts of sleep, the mechanisms that protected the hardening of the arteries engaged and helped to keep disease at bay.

However, the mice the didn’t’ get enough sleep were prone to heart disease. The link between adequate sleep and good cardiovascular health is not fully understood and needs more research, but it’s a promising lead to show how to improve heart health.

What Might Be Causing Your Lack of Sleep?

Why do so many people resist getting a good night’s rest when they know their body needs it? Sleeplessness is often caused because a person’s priorities are not inline. Most of the reasons why people don’t get adequate sleep are voluntarily brought on.

1 – Poor bedtime habits

It’s essential to set the right mood for rest. For instance, your bedroom should be cold and dark. You should avoid having distractions such as televisions, computers, electronics, and other technological devices. Even an alarm clock that is too bright can disrupt your REM sleep.

2 – Allowing pets in the bed

While you may enjoy having Fido sleep with you, pets can be a significant cause of a miserable night’s rest. They can hog the bed and mess with your blankets, making sleeplessness a real issue. If you have a spouse that has a snoring problem, then it also needs to be addressed.

3 – Undiagnosed sleep disorders

Many people have undiagnosed sleep apnea that can be deadly if not treated. Additionally, you may have a snoring problem. You may need to go to the bathroom during the night. These are things that you can’t control, but you can get help for them.

4 – Vitamin or mineral deficiency

Insomnia happens for many reasons. If you cannot get the right amount of sleep, no matter what you try, then you need to see your doctor. Essential oils and natural supplements like melatonin can help to increase your sleep time without nasty side effects. Still, you need to make sure there is no underlying condition contributing to your lack of sleep.

5 – Consumption of too much caffeine

Another thing that you need to be cautious of is your caffeine consumption. Caffeine is a stimulant that increases the heart rate. According to one study, too much coffee or other caffeinated beverages can keep you up well into the night. It’s not that your body doesn’t want to rest, but the stimulant is prohibiting you from entering that state of slumber.

6 – Not getting sufficient exercise

Keep in mind that if you have a hard time going to sleep, you need to start a nightly routine. New research debunks the myth that you should avoid working out before bedtime. Exercise can be an excellent way to end your day, and it’s shown to promote healthy sleep. The bottom line is good sleep is a priority that you must make in your life, and it’s not something that you can use as a bargaining chip.

Final Thoughts: Your Lack of Sleep Could Affect Your Entire Body

What starts as a few hours missed here or there could turn into a severe issue. If you’re having problems getting sufficient rest, then you must take preventative measures to correct it.

When you don’t get sufficient amounts of rest, you are putting your immunity in a volatile position. Those with weakened immune systems are more susceptible to sickness and disease than those who have excellent resistance.

How to Beat a Manic Episode Before It Starts

April 18, 2020 by Power of Positivity

If you live with bipolar I or II, then there are ways to stop a manic episode before it happens. By now, you recognize the emotional upswing that can cause chaos in your life. Even if your disorder is being treated properly, an occasional manic occurrence is possible.

If you study computer images of brain waves or heartbeats from an EKG, you realize that our vitals mimic daily life. There are ups and downs for everyone. The only time we will ever have a flatline physically or emotionally is when we pass away.

The degree of mania with bipolar depression may vary from person to person. Maybe yours were mild or were episodes that spun you entirely out of control. Just remembering these times can trigger depression and anxiety for you.

With advancements in psychiatric medicine and mental health, you are more likely to be less symptomatic than someone diagnosed just a decade ago. When you recognize the warning signs of a mania episode, it can be easier to confront it.

Whether you battle mania rarely or frequently, these episodes can be challenging. They can affect you and everyone in your life. Fortunately, there are helpful ways to deflect these occurrences at their roots.

Understanding a Manic Episode

Mania is much more than hyperactivity or blissful feelings. While the euphoric effect may be pleasant for a while, it will soon drain you physically, mentally, and emotionally. An extended mania episode can also strain personal relationships and wreak havoc on your finances.

On the pendulum of bipolar disorder, mania’s upswing can be just as traumatic as depression’s downswing. You are probably familiar with the warning signs that an episode of mania is eminent. It is common to experience a few or all these signs, though the intensity will vary.

Five Key Signs of a Manic Episode

Before you can prevent mania, you must first be able to identify the critical signs of an impending episode.

1. Your Mind Is in Overdrive

The most common red flag of a mania onset is thoughts racing through your mind. If you have a dual diagnosis of ADD, this stream of ideas may be reasonable for you. However, it’s intensified in bipolar depression.

When your mania rises, you may feel like your brain is perpetually blabbing to the point that you can’t concentrate or sleep. No matter how hard you try, your thoughts are going at full speed. You have so many ideas that you feel overwhelmed.

At work or home, your coworkers and family may find you distracted and unusually giddy. For a while, your creativity may increase, adding fuel to the euphoria and constant chatter in your mind. It frays your nerves and can impede your daily activities.

2. You Feel Euphoric and Invincible

Who doesn’t like to feel upbeat each day? For those who have bipolar disorder, it is a welcome break from the accompanying depression. When your happiness turns into a euphoria that begins to tax your body, it may be mania.

During these episodes, your emotions can go into full swing, and you might lose touch with reality. You may feel so good that you believe you are infallible and invincible. These delusions of grandeur can tempt you to take risks that are unusual or even dangerous for you.

Those around you might enjoy your bubbling enthusiasm at first but could become annoyed when you take it to the extreme, especially with delusions. Increased mania can make you arrogant, judgmental, and argumentative over the least things.

If left untreated, delusional mania can skew your sense of reality, and you may believe things about yourself and the world that are not so. It is not uncommon for people in this manic stage to change personalities and get into potentially dangerous situations.

3. Your Speech and Thought Processes Become Too Rapid

Have you ever heard those annoying disclaimers at the end of advertisements that are delivered so quickly you can’t understand them? A manic episode may increase your speech in almost the same way. You may converse so swiftly and change subjects so much that nobody can understand you.

An increase in speech speed is related to the racing mind symptom. As the mania revs up your brain, your mouth tries to compensate for it. Soon, your thoughts may be too fast for speech, and your conversation becomes a messy stream of consciousness.

4. You Notice a Long Bout of Insomnia

Those with bipolar depression diagnosis often battle hypersomnia, or sleeping too much, when they’re depressed. This symptom probably makes you feel miserable. On the flip side, your need for sleep may decrease to where you go for days without it.

Unless you have been diagnosed with a sleep disorder, any change in your sleeping pattern is worth noting. With your mind chattering and a false sense of euphoria, it’s understandable that you would put sleep on the end of your to-do list.

Do you notice that you are up all hours of the night working or letting your brain spin out of control? It may not affect you for a day or so, but your body will soon shut down. You are at risk if you’re driving or doing other activities.

5. You Carelessly Take Risks with Dire Consequences

Are you usually a level-headed person who avoids risky behaviors? If you have bipolar depression, a manic episode can change your attitude. Fleeting thoughts and delusions of grandeur compound in the brain and can create urges to do things that are out of character.

If you have an addictive nature, this symptom can be even more problematic. Mania can multiply your temptations exponentially and cause a relapse. Those who fight substance abuse or sexual promiscuity are prone to return to their old habits if their mania is not addressed.

Even if you’ve never abused drugs, alcohol, or sex, an episode of mania can overcome your brain, and you might seek these thrills. Other risky behaviors related to mania include excessive spending, gambling, and seeking adventures that could have negative consequences.

After these episodes, those with undiagnosed bipolar disorder may face financial difficulties, broken relationships, and legal issues. When the fog of mania lifts, the aftermath can catapult you into a bleak abyss of depression, and the cycle continues.

Stopping the Manic Episode

Do you recognize any of these debilitating signs and symptoms? Perhaps this isn’t your first time dealing with them. If you haven’t been diagnosed with a bipolar disorder, then you must talk to your doctor or mental health professional as soon as possible.

If this is a familiar pattern, you may minimize or eliminate a total mania flareup. Be sure that you are compliant with all medications, doctors’ orders, and therapy appointments. As you do some personal intervention, get your doctor or therapist involved immediately.

1. Call Your Accountability Person

An accountable person can be a spouse, partner, loved one, or a trusted friend. If you are also working through addiction, your go-to person can be your sponsor. You need someone who can recognize symptoms of mania when you can’t, and they will intervene for you.

Discuss a plan before you notice any signs. At the first onset, your person can make you aware so that you can stop it. It’s still recommended that you also see your medical health professional.

2. Be Prepared

You can’t wait until you have an emergency to plan or gather the necessary resources. Be proactive with your bipolar disorder and be prepared should a manic episode surface. Your accountability person can help you formulate a plan of action.

Keep your bank accounts secure and consider having joint accounts with your partner or spouse, in case you are prone to taking financial risks during an episode. Limit access to any substance abuse and have all your medical information handy in case of a crisis.

3. Stay on Your Care Plan

Although there are currently no cures for bipolar disorders, many patients’ symptoms are substantially minimalized with medications and therapy. If you have any concerns about side effects or how well your medication is working for you, discuss it with your mental health professional.

Your medicine cannot help you if you don’t take it as prescribed. While you may be tempted to discontinue a drug because you feel better, it’s a terrible mistake. If the medicine is doing its job, then you could be at risk if you stop taking it without your doctor’s approval.

Likewise, bipolar disorders are most successfully treated with the right combination of medication and therapy. Regular sessions with your therapist can be beneficial and help you recognize symptoms of mania before they overwhelm you. Keeping your scheduled appointments is a vital part of your care plan.

4. Reaching Out to A Trusted Professional

Bipolar disorders impact thousands of people in our country, and you may be one of them. The good news is that recognizing signs and symptoms of a manic episode is your first defense against them. If you even suspect that mania is creeping into your life, consult your mental health professional immediately.

Final Thoughts on Beating a Manic Episode Before It Starts

Your mental health professional can give you tips and tricks to help you get through your time of mania. Additionally, they can help you to seek hospitalization if necessary.

20 Quotes That Inspire People with Depression

April 18, 2020 by Power of Positivity

There are motivational quotes out there for every situation, including quotes that inspire people with depression. These quotes are intended to give a little hope and courage to get through the hard times.

Quoted from people who understand being depressed and the accompanying mindset, these quotes can help and encourage.

If you find yourself struggling with depression or know someone who is, then read these quotes that inspire. Once you’ve read them, you can pass them along to others.

Quotes That Inspire People with Depression

Read on, we hope these quotes that inspire will help you beat your depression.

1. “A pearl is a beautiful thing that is produced by an injured life. It is the tear [that results] from the injury of the oyster. The treasure of our being in this world is also produced by an injured life. If we had not been wounded, if we had not been injured, then we will not produce the pearl.” – Stephan Hoeller

Even when life is hard and you feel injured or depressed, there can still be beauty in all of it. Like a pearl, life becomes beautiful through all of the hardships. It’s impossible to know how much to treasure life and enjoy the beautiful things if you’ve never experienced the rough parts.

2. “Don’t let life discourage you; everyone who got where he is had to begin where he was.” – Richard L. Evans

Thing positively, because if you feel like you are at your lowest, it can only get better. Everyone has to begin somewhere, so begin now, and you’re on the right track.

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

Life isn’t always perfect, but you can make it through anything. Once you get to the other side, you’ll see what a survivor you are.

4. “Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” – Leah LaBelle

If life was easy, everyone would be exactly where they want to be. Instead, you have to fight for what you want, no matter how hard that fight gets. You can do it by believing in yourself and positively using criticism.

5. “When you feel like giving up, remember why you held on for so long in the first place.” – Unknown

What or who do you love in life? Think about those things and remind yourself why you need to pull yourself out of the darkness.

6. “There are moments when I wish I could roll back the clock and take all the sadness away, but I have the feeling that if I did, the joy would be gone as well.” – Nicholas Sparks

Each moment, good or bad, is part of your story. By taking it away, the entire story will change. That means that the happy moments may become less than what they were.

7. “Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your imperfections but instantly set about remedying them — every day begin the task anew.” – Saint Francis de Sales

Each day is new, which means a new chance to fix your imperfections. It takes time, so be patient and give yourself some grace.

8. “When you are depressed, you need the love of other people, and yet depression fosters actions that destroy that love. Depressed people often stick pins into their life rafts. The conscious mind can intervene. One is not helpless.” – Andrew Solomon

Why push people away when their love would help you? While it may be tempting, fight that urge. Be around those you love and who love you in return, and you’ll bounce back quicker than you thought.

9. “A positive attitude gives you power over your circumstances instead of your circumstances having power over you.” – Joyce Meyer

By letting being depressed, keep you from doing things, you’re letting it win. You’re allowing it to control you when it should be the other way around. Force yourself to put one foot in front of the other and, by doing so, you’ll be controlling the depression.

10. “A journey of a thousand miles must begin with a single step.” – Lao Tzu

When it comes to being depressed, the biggest battle is taking the first step. To beat it, you must take that step because that is when your path to happiness will begin.

11. “Sometimes you climb out of bed in the morning, and you think, I’m not going to make it, but you laugh inside – remembering all the times you’ve felt that way.” – Charles Bukowski

So far, you’ve made it through everything that has come your way. Keep that routine going because every time you felt like you couldn’t go on, you did. You’ll feel better when you get moving and see that life can go on.

12. “Never react emotionally to criticism. Analyze yourself to determine whether it is justified. If it is, correct yourself. Otherwise, go on about your business.” – Norman Vincent Peale

Instead of letting criticism ruin your emotions, decide if the criticism was deserved. If it was deserved, the only way to better yourself is by making changes. Otherwise, if it wasn’t deserved, ignore it and move on.

13. “Listen to the people who love you. Believe that they are worth living for even when you don’t believe it. Seek out the memories depression takes away and project them into the future. Be brave; be strong; take your pills. Exercise because it’s good for you, even if every step weighs a thousand pounds. Eat when food itself disgusts you. Reason with yourself when you have lost your reason.” – Andrew Solomon

When people tell you that they want you in their lives, believe them. Stick around because having people who love you is enough to keep you here. Do what is necessary and follow a doctor’s orders to break through the depressed state.

14. “What you thought before has led to every choice you have made, and this adds up to you at this moment. If you want to change who you are physically, mentally, and spiritually, you will have to change what you think.” – Dr. Patrick Gentempo

By changing your way of thinking, you may be able to get through it more quickly. Think about the things that are best for you and do them. You’ll quickly see a change in yourself.

15. “In the midst of winter, I finally learned that there was in me an invincible summer.” – Albert Camus

Even in the darkest days, happiness can be found inside. It’s all about looking inside of yourself to find the good and choosing that over the negativity.

16. “Hope is important because it can make the present moment less difficult to bear. If we believe that tomorrow will be better, we can bear a hardship today.” – Thich Nhat Hanh

Always keep the hope that things will get better. It’s easier to get through the hard times when you consistently remind yourself that the next day might be better.

17. “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” – Lance Armstrong

By continuing to move forward amidst a time of hardship, you’re setting yourself up to heal from pain. If you give up, however, the opposite happens. Keep moving and healing so that the pain can’t last forever.

18. “In times of pain, when the future is too terrifying to contemplate and the past too painful to remember, I have learned to pay attention to right now. The precise moment I was in was always the only safe place for me.” – Julia Cameron

If you’re struggling when remembering the past, or when the future is too much to wrap your head around, just think about the present. Focus on what is right in front of you, no matter how mundane. It gives you something immediate to focus your thoughts on, rather than torturing yourself with things you can’t control.

19. “Give yourself another day, another chance. You will find your courage eventually. Don’t give up on yourself just yet.” – Unknown

There is always a new opportunity, so give yourself a chance to find yours. Giving up will never get your there, but courage will.

20. “Although the world is full of suffering, it is also full of the overcoming of it.” – Helen Keller

Bad things happen; it’s just a part of life. Getting through the suffering, though, leads to profound happiness. You can overcome any type of suffering if you put your mind to it.

Final Thoughts on Quotes That Inspire People with Depression

Reading quotes that inspire people with depression is helpful when needing some encouragement and help out of a hard time. Either use them yourself or pass them along to a loved one who is suffering. These quotes can also bring some comfort just by offering evidence that you’re not alone in this fight against depression. Use this inspiration to take control and win back happiness.

7 Behaviors That Reveal Someone Wants to Be Your Friend

April 18, 2020 by Power of Positivity

If someone wants to be your friend, they’ll let you know in some way. They might start by inviting you somewhere or adding you to their social media accounts. However, true friendship today seems quite rare as we lead busier lives than ever before. We live in a time where making friends online seems like the most comfortable option. It only takes a quick search to find groups where we feel we belong, and we can choose from thousands of people to form friendships with.

Of course, online friends should never take the place of real-life friendships. Studies have shown that even people who have thousands of Facebook or Instagram friends usually only have one or two close friendships in their real lives. We need human interaction to survive, and unfortunately, more people report feeling lonely than ever before. Scientists have even called it a “loneliness epidemic” because of its far-reaching and dramatic effects on our mental health.

This problem doesn’t just affect seniors, either. Many millennials and Generation Z-er’s report feeling lonely also, and this can have disastrous effects on their health. Scientists have found that loneliness carries the same risks as smoking 15 cigarettes per day, which shows how much humans need friendships.

Now that we’ve talked about the importance of friends in our daily lives, we’ll discuss some signs that reveal someone wants to initiate a friendship.

“A real friend is one who walks in when the rest of the world walks out.” – Walter Winchell

Here are seven signs someone wants to be your friend:

Read to see the behaviors that reveal when somebody wants your friendship.

1 – They enjoy your company and accept you for who you are.

You find that you can let your guard down around them because they seem accepting and nonjudgmental. If someone wants to be your friend, they will take the time to get to know the real you. They encourage you to take off your mask around them and be your full self. A real friend would never judge you for your opinions, thoughts, or beliefs about the world.

If someone wants to initiate a friendship, they will invite you to hang out and take time to see what’s underneath the mask. You can relax and enjoy their company because they have your best interests at heart.

2 – They check in on you often.

If you’ve recently started talking to someone but haven’t established a friendship yet, this person will keep showing effort. If they really want to be your friend, they’ll text or message you often just to see how your day is going. Even if they don’t have much to talk about, they’ll just love hearing from you and engaging in small talk. They genuinely care about your well-being, and this will show with their actions.

Real friendship doesn’t mean you have to put in effort always, but it does mean showing you care by checking in and offering support if needed.

3 – They share deep, meaningful things about themselves with you.

A real friend wants to get to know the real you, and they share their authentic selves right back. They don’t just want to talk about superficial things like shopping and gossip with you. They will feel comfortable sharing their deepest, darkest secrets with you after getting to know you, and they want you to feel okay doing the same. You won’t fear judgment or ridicule from them, and they will feel like they can let their guard down around you. If someone wants to be your friend, they will open up and let you see their true self.

4 – If they want to be your friend, they will put in the effort.

A real friend will not make you chase them down continually or keep you hanging when you ask to do things with them. They call and text you just as much as you do them because they know friendship takes two people to work. Even if they don’t talk to you every day, they still will put in an effort to hang out with you often. They ask about your life and make sure you know you’re important to them.

5 – They give you room to talk and listen attentively.

If someone wants to be your friend, they will allow you to express yourself and won’t judge you for it. Many people don’t feel heard in their relationships, but a real friend will make sure you have time to talk about what’s important to you. They will want to break down your walls and get to know your heart.

They won’t only talk about themselves.

If someone wants to be your friend, they’ll let you vent or talk as much as you need to. You won’t have to worry about them interrupting or only having a one-sided conversation. This person will make you feel heard and respect what you have to say.

They will make you feel important by giving you their full attention.

They will give your conversation their full attention and not half-heartedly listen while playing on their phone. If someone truly wants your friendship, you will feel it in their efforts. Your intuition will let you know that this person does not just want to use you or play games. They enjoy the person you are and want to form a friendship with you.

You can always count on them.

Whenever you need them, you can call them and not feel guilty about it. They give you their time even when they have a busy schedule, and they know you’ll have their back, too. If someone really wants to be your friend, they’ll open up their hearts to allow you in. Real friends make sure you feel safe and comfortable opening up to them and calling on them when you need them the most.

6 – They ask you a lot of questions about yourself.

When someone wants to initiate a friendship, they will ask you common questions about yourself. Some questions may include:

Where were you born? How long did you live there?
What do you do for a living? Is it your dream job?
What’s your favorite type of food?
Are you married? Have kids?
What’s your favorite place to travel?
What did you go to school for?
What kind of music/movies/books do you like?

These are just a few examples. But in general, people will give some sort of indication they want to know you by asking questions. You can’t really get to know anyone without asking about them. So if someone does this, they might want to start a friendship with you.

7 – They will invite you to hang out.

If someone wants to be your friend, they will want to spend time with you. This may mean asking you to see a movie, go to dinner, go for a hike, or something else where you can get to know each other. They may invite you to a group setting or one-on-one, but either way, it shows you mean something to them, and they enjoy your company.

Casual acquaintances can also turn into a deep friendship. Perhaps your casual friend from yoga class or the gym may want to hang out outside of your usual meeting place. Instead of waiting on them to ask, you can always invite them out for coffee or to your favorite park. In life, we can’t forever wait on someone else to make the first move. They may want to be your friend, but feel too shy to take the next steps.

Just as you should always remain open to friendship, you should also make it known to others when you want to be their friend. After all, friendship is a two-way street, and you never know how someone feels until you ask.

Final thoughts about signs someone wants to be your friend

Sometimes people don’t show visible signs when they want to initiate friendship. They might talk to you occasionally at the gym or yoga, but don’t know how to say they want to get to know you better. You might have to ask them to hang out if you don’t want to wait around for them to take the next step.

However, sometimes, people will show more apparent signs that they like you. For example, they may ask you to hang out, ask questions to get to know you better, or simply allow you to talk about your life. They will put in the effort to keep up the friendship, accept you as you are, check-in with you, and share important facts about themselves.

Many people today feel lonely, so if someone reaches out and makes room for you in their life, make sure you keep that friend close. Technology has mostly changed the way we interact, and real friendship seems rarer than ever. If you find a rare gem which seems sincere in their friendship, cherish them – real friends help us weather the many storms we face in life.

10 Behaviors That Reveal a Kleptomaniac

April 18, 2020 by Power of Positivity

A kleptomaniac is a person who has the urge to steal things even when they don’t need them. These people get a rush by taking something that doesn’t belong to them. For instance, a person who steals to provide for their family is not in the same category as someone who steals for the sheer thrill of getting by with it.

Shockingly, the items stolen are of little value, typically, such as a pack of gum from the grocery store. The person doesn’t need the bubblegum, and it’s not that they can’t afford it, but they take it out of the thrill of the matter. Kleptomania is a mental health disorder that can cause serious repercussions.

It’s not uncommon for this person to have several run-ins with the law and still be unable to stop their behavior. One of the hallmarks of this condition is poor impulse control issues, along with anxiety and self-control problems. The temptation to take something drives them, and it can accelerate into an excessive habit that hurts you or someone else.

In most cases of kleptomania, the person refuses to seek help because they are embarrassed about their issues. Additionally, there is no magic cure or medication that will take this mental illness away. The best way to stop the compulsive stealing cycle is to use cognitive behavioral therapy.

Characteristics of a Kleptomaniac

People who have kleptomania are not like typical shoplifters. They are not out to take something on a dare, for revenge, or to seek monetary gain. Instead, they have an urge inside them that is so strong that they cannot resist slipping something in their pocket.

Unlike a traditional thief that may plan their attack, a kleptomaniac doesn’t make any plans for their next crime. They often work spontaneously and seldom involve another person in their offenses. Consequently, these acts almost always occur in public places rather than taking something from a friend or loved one.

To the outside world, the theft makes no sense. The person takes things that they can afford to buy with ease. It’s often the case that a person will have bouts with kleptomania during times of high stress in their life.

Consider Wynonna Ryder.

As a Hollywood A-lister, she became famous at a young age. However, she shocked the world when she stole over $4,700 worth of merchandise from various shops in the Los Angeles area. She faced a six-day trial in which she was found guilty of her crimes.

Ryder had issues with depression and anxiety. During a low point in her career, she hit rock bottom. The did not intend to sell or use the items she swiped. But like most people with this disorder, she stashed them away and never used them.

Typical to the disorder, in Ryder’s case, it lasted for just a short while. She has not had any reports of this atypical behavior since. However, anxiety and underlying depression are certainly an ongoing concern for many kleptomaniacs.

Causes of Kleptomania

Though there are many theories on the matter, the exact cause of kleptomania is not known. Some experts suggest that the problem stems from changes that occur deep within the brain. Consequently, more research must happen to understand why these people feel such an intense need to steal.

Here are theories on what causes a person to become a kleptomaniac.

1. A Kleptomaniac is Low on Serotonin

A chemical imbalance in the brain is the most believable cause for this condition. When this vital neurotransmitter is low or imbalanced, then a person is prone to having issues with impulse control.

2. The Person Has Underlying Addiction Disorders

Another neurotransmitter believed to be involved in this disorder is dopamine. Since this chemical is responsible for bringing feelings of pleasure, it can mess with the reward system that a person feels internally.

The medical community believes that an imbalance of this chemical can play a part in this impulse control issue.

3. The Opioid Receptors Are Involved

The brain has an opioid system that helps to regulate a person’s urges. This system is affected when a person uses illegal drugs, which makes it harder for them to resist their use.

However, other things can affect these receptors too. A person who has a strong urge to steal things may be driven to do these acts because the opioid receptors are out of whack.

It’s estimated that shoplifting costs retailers more than $10 million annually. However, it’s highly unlikely that many of these people have a problem with kleptomania. Most individuals fall into the line of an amateur shoplifter rather than someone with a mental health concern.

It’s thought that only about 5 percent of shoplifting is from those with kleptomania. The prevalence of this condition is thought to be about 1.2 percent of the population, which is about 200 million adults in this country. It’s so rare that only six out of every 1,000 people this condition.

The real problem with a kleptomaniac is that they often go undiagnosed. If they believe they have a problem, then they won’t get help because of the stigma attached. Consequently, many have repeat problems with the law and have spent time in jail for meaningless stolen items.

Experts have narrowed down the fact that the urges to steal most commonly start during the teenage years. Shockingly, more than two-thirds of the people that suffer from this condition are females. Some of the risk factors for having this ailment include:

• Family History

Having a parent or sibling that suffers from the same problem gives a person a higher probability of developing this condition. Other risk factors include addiction issues with alcohol or drugs. Additionally, there are also some genetic links tied to obsessive-compulsive disorder too.

Underlying Mental Illnesses

Research points out that those who have kleptomania often also have another underlying mental health disorder. The most commonly diagnosed comorbidities are anxiety, depression, bipolar, and eating or personality disorders.

Complications of Kleptomaniac Behaviors

The continual urge to steal things of little monetary value is a mental illness. If this problem is left untreated, then it can cause significant issues in their personal or professional life as well as endless legal and financial problems.

The kleptomaniac knows that stealing is wrong, yet they cannot fight the urges they feel inside. Many times, the person caught in this vicious web is an upstanding citizen of society. Thus, they often feel intense shame and guilt when their behavior catches up with them.

Some of the typical complications found with this mental illness include other compulsions like gambling, shopping, eating disorders, as well as substance abuse issues.

Signs That Reveal A Kleptomaniac

It may be difficult for a friend or family member to identify signs of kleptomania initially. However, as time passes on, the actions become undeniable.

Here are the ten most common behaviors that can indicate a person is a kleptomaniac.

A compulsion to steal that may stem from childhood
Severe bouts of anxiety or hostility
Feelings of intrusion
Self-loathing behaviors
Severe stress in life
Impulse control difficulties
Other mental illnesses
Substance abuse issues
A poor self-image
Ongoing issues with self-control

A person who suffers from Attention Deficit Hyperactivity Disorder or ADHD has a difficult time with impulse control issues. They can easily become a kleptomaniac to ease their anxiety.

The average person can stop the urges to take something that doesn’t belong to them. However, having other underlying mental health disorders can add fuel to the fire. It’s not uncommon to find anxiety, depression, a personality disorder, or another underlying mental health problem at the crux of kleptomania.

Final Thoughts: A Kleptomaniac Should Consider Getting Professional Help

Since kleptomania is such a rare condition, going to your family doctor will provide little assistance. Those who suffer from this problem need to be seen by someone who deals with mental health issues. There is currently no medication that can treat this mental health issue.

Often, the people that do seek treatment do so because they don’t want to ruin their career or good name by going to jail. Another common reason why someone will seek help is that the court has ordered them as part of their probation program.

If you suspect that a friend or family member is suffering from kleptomania, then you should talk to them about your concerns. Don’t try to approach this as a character flaw, as this is a mental health issue that is beyond their control.

Make sure you let them know that you are worried about their safety and well-being if this behavior continues. Also, if they continue to steal things, it could impact their job and finances as well as damage relationships.

Additionally, let them know that there are treatment programs that can help them with this addiction, just as there are to help those with gambling difficulties.

Remember, the kleptomaniac can’t just use “mind over matter” to get through this condition. They have a legitimate mental health concern that needs to be treated. In most cases, they must have help for the underlying issues, like anxiety and eating disorders, before they can treat the kleptomania.

10 Times Your Forgetfulness Might Mean Something Worse

April 18, 2020 by Power of Positivity

As a person begins to age, it’s reasonable to forget little everyday things. For instance, you may forget where you put the car keys, or the clothes may be left in the washer overnight. Forgetfulness is not uncommon to an aging crowd. However, if it goes beyond a couple of things here or there, then it’s something that must be investigated.

Ten Things That Can Cause Forgetfulness

Forgetfulness can happen for a variety of reasons, and some things need to be evaluated by your doctors. A few simple instances of leaving the house unlocked or forgetting to turn off the curling iron may be typical. However, sometimes they are a signal that something is going on that is more malignant.

1. Dementia

Dementia is a disease that affects the brain. It disturbs memory, rational thinking, and it causes significant impairment to life. What’s often confusing about this condition is that it’s not specific. Instead, many disorders make up this condition.

Alzheimer’s Disease is a common form of dementia seen in people over 60, but it’s just one cause. Since thinking, behavior, and memory are all involved, a person’s quality of life is significantly inhibited. There are three stages of this disease, which are early, middle, and late.

The early stages may show just mild memory impairment, but a person can still function. As an individual progresses to the middle stage, they often become moody or withdrawn. They may also have a hard time recollecting details about the current life. One of the hallmarks is they want to go home even when they are sitting in their living room.

They will lose control of their bladder and bowels as well as tend to wander at sundown. The final stage is where they cannot recognize the face of their loved one or remember their name. Most will lose their ability to communicate and require 24-hour care. Alzheimer’s Disease is a cruel condition that leaves one’s body functioning, but their brain is unable to remember their current or past life.

Sadly, a person can live with this horrible condition that robs them of their memory for up to 20 years. There is no cure for this memory impairment, but some medications and therapies have shown promising results in slowing the progression.

2. Decreased Cognitive Function

Several conditions can cause a cognitive decline. One of the most common is diabetes. When a person has diabetes, they may have too much sugar in their system. The excessive sugar can cause blurry vision, headaches, and a cognitive decline.

Other things, like improper nutrition, can also cause a problem with cognitive function. Since there are so many reasons that can cause this issue, it must be investigated if it continues.

3. Depression

Depression is a mental health concern that can be caused by various conditions. It can either be circumstantial, or it can be due to a chemical imbalance in the brain. A person that is depressed will often forget things that would have never slipped their mind previously.

When a person is in a depressive state, they may have a hard time getting out of bed in the morning, their focus and concentration may not be what it once was, and they have a difficult time living life as they once knew it. Thankfully, there are various treatment options available.

Depression should not be confused with the blues. If you feel sad or hopeless for more than two weeks, then you need to see a counselor or doctor regarding this issue.

4. Medications

Medications all come with side effects. While most are generally well-tolerated, some can come with some significant warnings. If you are taking medications, such as those that mess with blood pressure or brain chemicals, it can have a side effect of cognitive impairments.

The decreased cognitive function and forgetfulness you feel may entirely go away when you cease the use of the medication. There are plenty of herbs and natural-based treatments that can heal your issues, and they don’t have the dangerous side effect profiles.

5. Inadequate Sleep

Your body needs a set amount of rest to function. If you are not getting at least seven hours each night, then your body may show signs of sleep deprivation. One of the most significant indications of inadequate sleep is impaired memory.

Many things can cause your sleep to be interrupted. One of the most common problems is sleep apnea. Apnea is a prevalent condition that affects more than 22 million people in this country. Sadly, over 80 percent of these individuals won’t receive the proper diagnosis.

It’s only when a person notices that they are not getting proper sleep, they have memory impairments, and wake with sore throats every morning, that they go for help. Insomnia is another problem for various reasons. Since acute insomnia is prevalent, it must be investigated before it turns into a chronic condition.

6. Vitamin B12 Deficiency

A Vitamin B12 deficiency can wreak havoc on your body. It’s a prevalent deficiency that research connects back to proper brain function. Not having enough of this vitamin can cause brain and nervous system damage.

Many times, people are misdiagnosed with Alzheimer’s Disease when they were experiencing a deficiency in this vitamin all along. It must be caught early to avoid any permanent issues.

7. Stress

Everyone is stressed out. Americans live in a constant state of angst. It’s estimated that four to in ten people say their stress levels are too high.

While dealing with stress is an inevitable part of living, it can also take a toll on the body when it continues for long periods. Your body has a built-in mechanism to respond to stress called “fight-or-flight.” When it seems as if you are in danger, then your cortisol and adrenaline levels will rise to meet this challenge.

High cortisol levels can cause problems. Stress will make you say, do, and think things you never thought possible. One thing people that are stressed out notice is that they have a terrible time with forgetfulness. Their mind is only able to handle so much before its short circuits and forgets things they usually would remember.

8. Overloading Your Brain

When people try to juggle many things at once, they can quickly overload your brain. It can display similar signs to a person that is stressed-out. There is only so much that you can do and remember in one day.

People who are overwhelmed may forget to pick their children up from school, or they may forget about things that are a part of their daily routines. Your brain will prioritize what it needs to do, and sometimes when your chemicals are messed up because of anxiety and stress, you may let a few things slip along the way.

9. Thyroid Issues

The thyroid is a powerful organ that controls much of the body’s functions. If your thyroid is hypo or hyper it means, it’s producing too much or not enough hormones. This organ can control your heart, body temperature, and even the metabolization of your food.

The thyroid releases hormones T3 and T4. When there is a deficiency in the body, known as hypothyroidism, the body can become sluggish. These people will feel sluggish, they will gain weight, and they may have problems with forgetfulness.

Thankfully, if your thyroid causes your memory problems, it’s an easy fix. Taking a hormone replacement or herbal replacement can get these chemicals back to a sufficient level.

10. Medical Issues

Sometimes, forgetfulness is caused by an underlying medical condition that has yet to be diagnosed. One of the most common conditions that can cause memory impairment is Multiple Sclerosis, though it’s not the only one.

MS is a condition where the immune system devours the protective covering from the nerves in the body. The damage disrupts the communication between the body and the brain, which results in many problems. One of the issues people experience is memory loss.

Other conditions, like ALS or Lou Gehrig’s Disease, which is a nervous system disorder, can also cause problems with memory. Parkinson’s, Huntington’s, and other movement disorders that affect the brain can cause memory lapses and conative issues.

Final Thoughts on When to Get Help for Your Forgetfulness

When dealing with forgetfulness, it’s essential to evaluate the severity of the condition. If it’s something that happens once or twice, then it probably doesn’t need to be assessed.

However, when an impaired memory becomes commonplace and gets worse, then it’s worth having a medical professional evaluate the condition and make sure it’s not degenerative.

Some things, like anxiety and depression, can get better. These conditions might cause a temporary impairment, but they will improve as the situation gets better. Unfortunately, illnesses like Parkinson’s and Alzheimer’s won’t get better as these conditions are degenerative and will only get worse.

Dealing with memory loss is never an easy feat. It’s imperative to get help sooner rather than later. When dealing with some conditions, time is of the essence, and the sooner you get help, the better off you will be.

10 Signs You Are Spiritually Gifted

April 18, 2020 by Power of Positivity

Having an intuitive nature or being spiritually gifted is often passed down through generations. If you feel that you have a sixth sense, or some call you an old soul, then it could be a gift that is passed to you from your ancestors.

Many people get feelings or sensations that they believe is bizarre or out of this world. Perhaps, something supernatural is trying to communicate. Divine intervention is something that many people experience frequently, but does it mean that you are spiritually gifted?

If you feel that you have unique gifts to communicate with the spiritual world, then you need to open yourself and allow the channeling to occur. The longer you prolong the acceptance that you are spiritually gifted, the harder it can make your life.

Signs of Being Spiritually Gifted

Perhaps, you are on the fence about whether you have an intuitive side or if you have a gift in dealing with the spiritual realm. Well, here are ten things that may happen to you when you have a spiritually gifted nature.

1. Visions

Some say it’s daydreaming, but visions are dreams that you have when you are wide awake. It can be something random that pops into your mind that makes you feel uncomfortable.

For instance, you may envision a car accident with your loved one. One way that the spirit world will communicate with you is through premonitions and visions. These little films play in your mind or visual field to warn you of danger.

It could be your spirit guide is trying to tell you to avoid traveling or to warn your loved one before they get into a car. The beauty of these visions is though while they may be uncomfortable to see, they are almost always meant to help you or someone you love to avoid danger.

2. Vivid Dreams

Do you dream a lot at night? Dreams are another way that the spirit world can easily connect with you. Spiritual experts say that you are the most vulnerable when you are asleep; thus, it’s easy for the spirit world to communicate.

A lady once dreamed that her father was dying. The dream was very descriptive, and it felt so real that she was shaken. She awoke at 2 am to a phone call telling her that her father had just passed. Was the spirit world trying to warn her?

Perhaps, she could sense his spirit leaving this world in her dream. Dreams are always open to interpretation. However, if you get messages while you are asleep, then you should write them down and investigate their meaning.

3. You Awaken During the Most Spiritual Hour

Did you know that between 3 am and 4 am each morning is when the veil between the spirit world and the natural world is the thinnest? It means that you can easily connect with spirit during this time.

If you thought that it was your small bladder waking you up at the same time, you might need to investigate. Waking up at this time is often to mean that the spirit world was trying to tell you something, and you are spiritually gifted enough to receive it.

You need to learn how to receive messages during this time. The next time it happens, sit up and hear what the spirit is trying to say to you. The message may be of vital importance.

4. Synchronicity

You’ve probably heard that death, among other things, always comes in threes. These trends are possibly spiritually based. It’s called synchronicity, and it goes beyond death.

What if you’ve had dreams, visions, and constant thoughts about a person? It could be that the spirit world is wanting you to reach out to this person to help.

A girl once dreamed about her ex-boyfriend from high school dying in a horrific car crash. She accidentally ran into him in a bookstore not long after that occurrence, but she didn’t mention the dream. Then, he suddenly popped up on her suggested friend list on Facebook, which she accepted.

Two weeks after the encounters, she saw a post that his car ran off the road during a snowstorm, and he perished. Perhaps, the spirit world was trying to tell her to connect with him, warn him, or make peace with their past.

5. Hearing Guiding Voices

Do you hear things that no one else does? Do you ask someone a question and seem to know the answer before they speak? You should listen to spiritual voices when they are trying to communicate with you.

They may pop into your mind, speak to your heart, or you may hear them audibly. Regardless of how the messages come to you, you must be receptive to open communication. These voices can mean you’re spiritually gifted, and the spirits want to help support you.

6. Experience Random Emotions

You may have sensations and emotional outbursts that are not yours. It can be someone else’s sensations channeling through you. It may sound a bit farfetched, but it happens all the time.

A story stated that a woman was driving on I-10 in Florida and was about to pass a semi-truck. Every time she got close to the truck, she felt scared, even terrified. She was so anxious that she felt as if they would shoot her.

She knew that she was spiritually gifted. But she wasn’t sure if the spirit was trying to warn her about danger or she was channeling the energy of others. She quickly learned she was an empath. The experience was so uncomfortable that she couldn’t get it out of her mind.

She found out later that her brother’s wife had been kidnapped and was held at gunpoint in Los Angeles. She knew that the emotions she was feeling were that of her sister-in-law. Her sixth sense allowed her to feel these sensations to pray for her family.

7. Night Terrors

It’s often thought that children are the recipients of night terrors because they have irrational fears and are natural empaths. However, some experts say that the reason why children experience these dreams is that they are so sensitive to the spirit realm.

Have you ever heard of the “Delta and Theta” state? When an adult that is spiritually gifted enters this state, they can see things beyond the normal scope. If a spirit is trying to communicate with you but is not getting your attention, then nightmares are another way to communicate.

Remember, they will do anything they can to get your attention, even if it means waking you up at night in a panic.

8. Prickly Sensations

Have you had a tingling sensation when someone tells you something amazing? Some call them tickling vibrations or tingles. However, sometimes you feel so excited inside that you want to dance with glee.

Tingling sensations can be magical; some even describe them as miraculous. These phenomena are just spirit confirming or communicating with you in another way.

9. Pressure Around the Third Eye

Most people know where the “third eye” is located. Have you ever felt a pressure in this area right between your eyebrows?

Spiritual experts say that clairvoyant people can often receive messages when they feel these pangs in this area. Additionally, other individuals say that they can see another person’s chakra colors when they open their third eye.

Doing some spiritual exercises can help you to open and close this extraordinary vision with ease.

10. Discernment and Being Spiritually Gifted

People who have discernment can tell you things present in the room that others can’t see. For instance, they can recognize when an evil entity enters the room. Spirit will give you different feelings to acknowledge the presence. You may get a chill up your spine, or they may be able to see the entity visually.

As you grow in your gifts and callings, you will soon be able to channel the spiritual world as it comes to you, but you also need to know when to close your third eye to get rest. All these things will come with time and practice.

Keep Connected to Your Old Soul to Stay Spiritually Gifted

Do you think you are intuitive? Have you experienced things that others don’t see or hear? Do people call you an old soul? You can consciously welcome these spirits, or you can push them away.

You must know that spirit is very assertive when it wants to get it’s point across. As you become more aware of things going on in the world most cannot see, you can grow your abilities.

Remember, to strengthen a muscle as you must use it often. You can enhance your abilities and learn how to channel the spirit world to help you and those around you. The most crucial step is to acknowledge that you have a gift and work ways to improve it so that it can intensify.

5 Simple Ways to Increase Your Willpower

April 18, 2020 by Power of Positivity

While it may seem like a drag to go to the gym or eat healthy all the time, you can increase your willpower gradually with repetitive action. The body only does what the mind tells it to do, so if you feed your brain with positivity, willpower will come naturally. However, in our world of instant gratification, our minds can quickly become hijacked by advertisements and enticing products around us.

To strengthen our willpower, we must learn to tune out these messages and look inside ourselves for answers instead. While we should give in to our desires, sparingly, indulging in them too often leads to weakened willpower. According to the American Psychological Association, willpower can become depleted from overuse or underuse, just like a muscle.

“Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi

Here are five easy ways to increase your willpower:

1 – Meditate

A lack of willpower means a lack of self-control. By giving in to all of our urges and desires, we don’t get to practice delayed gratification. However, meditation helps us resist the ego’s constant desires by helping us focus our attention and quiet our minds. A chaotic mind leads to a stressful, directionless life, but meditation can help you sift through the chatter and access your potential.

Studies show that regular long-term meditators have improved function in areas of the brain related to self-regulation and executive attention. In other words, they have better control of their emotions and attention spans, both of which play a role in exercising willpower. If you have power over your feelings, you can more easily choose a healthy dinner over a fast food meal, for example. Having a longer attention span means you can use your willpower to do complicated tasks, such as work out or stick to a business plan.

Meditation will seem unpleasant at first as your mind wanders, but just 10 minutes per day can make a huge difference. As you train your brain to focus for more extended periods, you will notice increased focus and more balanced emotions in your daily life.

2 – Get out of your comfort zone by creating goals

The comfort zone may seem cozy and safe, but nothing ever grows there. If you want to break the mold and achieve your goals, you’ll have to get comfortable with being uncomfortable. Pushing yourself every day in some type of way helps to increase your willpower. Remember – your mind will give out long before your body will. This truth applies to exercise, eating healthy, working on business plans, or anything else you desire.

This outcome doesn’t mean you need to run a marathon or hike up Mount Everest, but you should set small goals for yourself, so you have something to work towards. This goal will help you exercise your willpower by utilizing self-control and delaying gratification.

Researchers found that by creating and meeting self-imposed deadlines, you can increase your willpower. To accomplish this, just pick a project that you’ve been putting off and set a deadline to complete it. In the study, the participants crossed some items off their to-do lists while also eating healthier, exercising more, and cutting back on cigarettes and alcohol.

3 – Keep track of your finances

Many of us have automatic deductions taken out for things we don’t even remember we signed up for, such as credit monitoring programs or music subscriptions. While these may cost only a minimal amount each month, they can add up quickly. Researchers found that monitoring finances helped people improve their willpower.

By either writing down expenses or using budgeting apps to track spending, you can more easily see where your money goes each month. If you know that you spend $500 a month on eating out, you may decide you want to cut back by buying more food from the grocery store, for example. If you’re going to work on your willpower, your finances make a great place to start because many of us don’t control our spending.

For example, after a long day of work, you might feel tempted to drive through McDonald’s or order from a delivery service. However, doing this too often can drain your bank account and deplete willpower. No one feels like cooking after spending eight hours at work, but you will save money and have a healthier meal.

Tracking finances can also help you see how your emotions play a role in your spending. When you feel tired and stressed out, you may use food to cope, as we talked about in the example above. You might also go on shopping sprees when you feel sad or lonely, as many people use material items to deal with unpleasant emotions. By seeing your expenses in front of you, you’ll get an idea of how you can cut back and utilize willpower to achieve financial goals.

4 – Keep something tempting with you

If you want to increase your willpower, carrying around something that tempts you will put you to the ultimate test. For example, if you’re going to eat healthier, you could take a cookie or a couple of pieces of candy around with you at work or school. Researchers did a study where they gave participants a box of Hershey Kisses to carry with them for two days. They told them not to eat the candy and gave some of the participants instructions on coping strategies.

They found that the participants who successfully resisted temptations to eat the candy exercised better control in other areas of their lives as well.

After a few days of resisting, you could choose to eat the candy so that you don’t deplete your willpower completely. This will help you to keep up your good habits while also remembering that everyone deserves a treat sometimes!

5 – Analyze your patterns and emotions

Many of us go through our lives on autopilot without really taking time to examine why we do the things we do. For example, if you get fast food several times a week after work, it starts to become a habit. Humans love routine and can get stuck in bad habits without even realizing it. However, our choices have the power to either hurt or help us in the long run.

If you find yourself feeling generally unhappy and tired the majority of the time, you should analyze your habits. Do you eat healthy, exercise, maintain a regular sleep schedule, work on your goals, and engage in positive self-talk? If not, you can cultivate these habits over time. Many of us engage in self-destructive habits to quell negative emotions such as stress, loneliness, fatigue, boredom, or discontent.

However, the habits and choices we make to deal with our emotions can cause a lot of harm over time. If you want to increase your willpower, work on challenging your feelings instead of giving in to them.

Here are some tips on how to deal with negative emotions:

Go for a nature walk. Spending time outdoors in the sunshine can boost our mood, help fight mental fatigue, and release feel-good hormones. Try to spend at least 20 minutes outside per day.
Put down the technology. Speaking of willpower, using too much technology can destroy our self-control. We often reach for our phones or tablets in the morning without even realizing it, and spend hours mindlessly scrolling through social media. Instead, meditate, do yoga, or stretch to begin your day.
Nothing feels better than pushing yourself through that last quarter mile of your run or doing just one more deadlift in the gym. When you feel down or stressed out, increase your willpower by exercising. Your body and mind will thank you for it.

Final thoughts about how to increase your willpower

In our world of endless temptations, having willpower seems almost impossible sometimes. However, just remember that you don’t need all the items and foods that companies want to sell you. You don’t need to open your Facebook 80 times a day to check for updates. Watching that new show on Netflix could probably wait until you have crossed some items off your to-do list.

If you always give in to your desires, you won’t give your willpower muscle a chance to exercise itself. Just like the muscles in your body, it takes work to maintain it. So, to increase your willpower, start small. Deny yourself treats when you want them, track your finances so you can see where you spend unnecessarily, and keep tabs on your emotions and behaviors. Many times, we act irrationally and don’t even realize it.

Also, getting out of your comfort zone by setting realistic goals will help you boost your willpower. You’ll feel empowered when you reach your goals and deny yourself cravings that only hinder your progress. Finally, meditate to increase your mental stamina and focus.

Kind Military Vet’s Passion For Physical Fitness Helps People On Weight Loss Journey

April 17, 2020 by Power of Positivity

Weight loss and physical fitness are two of the top New Years’ resolutions people make every year. Losing weight isn’t easy for a multitude of reasons. Furthermore, the more overweight you are, the more challenging it is to reach your goals.

Getting a coach or personal trainer is one great way to help you. Not only can a personal trainer help to make sure you are doing exercises properly, but an effective trainer can also keep you motivated through their passion and caring. One such example is how a kind military veteran’s passion for physical fitness helps people on their own weight loss journey.

Legitimate difficulties with losing weight

No matter your weight goal, 20 pounds or 200 pounds, losing weight is a challenge. There are a number of misconceptions regarding weight loss that can lead to demotivation and doing exercises improperly. Certain health conditions can contribute to making it 3 times more difficult to lose weight as well.

Our mentality towards weight loss needs to be adjusted

People by nature are lazy unless they are getting a reward or sense of accomplishment out of what they are doing. This holds true for dieting and exercising as well. It’s one of the reasons people look for an easy and fast way to achieve what took them months or years to gain.

1. Dieting is a lifestyle, not a short term option

We tend to think of dieting as a short term choice we are making. In actuality, in order to maintain a certain weight or prevent weight gain, we need to establish certain eating choices depending upon our goal. Eating healthy foods and decreasing calories and bad fat combined with consistent activity or exercise are generally the methods of losing weight. As a result, your energy levels improve, your blood sugar is more stable, your cells in your body can perform better and you’re more mentally sharp.

Doing this does not necessarily require you to become a vegetarian or choose a specific diet such as Keto or Paleo. It is a conscious adjustment to your eating pattern that encourages healthy, balanced food choices for a healthy body. There is a multitude of balanced diets out there. It may require a bit of trial and error to see which benefits you the most.

2. There’s no quick fix for weight loss

I remember in high school that the common practice of losing weight was pretty much to starve yourself and maybe drink a lot of coffee to keep your energy up. Not a smart idea, but it was high school. Unfortunately, that mentality still exists except now it’s replaced by low-calorie protein shakes and bars with a lot of water. It is advertised as a way to “flush the fat” out of your system, remove toxins and bloat.

The fact is, while you are still getting some nutrients from the protein shake, you are still lacking proper nutrients. This places your body in starvation mode, meaning it will hold onto extra fat. Yes, you will lose weight and water and muscle. After it is done, you will put weight back on twice as fast and usually more than you had before. Medical doctors state that you should not lose more than 2 pounds per week to help ensure potential permanent weight loss.

It took you weeks, months, or years to put on the weight. Logic dictates that it will take you almost the same amount of time to lose it by only adjusting your diet. Exercise with diet may help you lose it a bit faster, but it would require a lot of dedication.

Losing weight requires a commitment to yourself, a dedication to achieving a healthy weight in a healthy manner. Attempting a fad diet or extreme dieting will only continue the cycle of poor eating choices and weight gain for the rest of your life. That is also why it is a lifestyle choice. There is no true fast fix.

- Pills or diet supplements

As part of the desire for a fast fix, many people try supposed “diet” pills or supplements. Most diet pills contain epinephrine or caffeine to increase your heart rate under the idea that the result is an increase in your metabolism. They also act as diuretics to potentially rid your body of excess water. Neither will truly help you lose weight.

Exercise and weight loss

Exercise is great for your overall health, but don’t count on exercise alone to help you lose weight. In a review conducted by The 2018 Physical Activity Guidelines Advisory Committee, it was stated that adults should do 150-300 minutes of moderate to extensive cardio or aerobic exercise per week with at least 2 days of strength training. For older or elder adults, some balance training should be included as well.

It is important to understand that it requires 3500 calories to be burned a day to rid your body of 1 pound of fat. You cannot burn off that much with exercise alone. What exercise does do is get your metabolism working, helps you sleep better, and increases blood and oxygen in the body. You will also have better digestion. Weight training is good because muscle burns calories even when you are not exercising. The more efficiently your body operates, the more energy it burns off naturally throughout the day.

Health issues that complicate weight loss

There are conditions or diseases that can make losing weight extremely difficult. It may be difficult because of a lack of diagnosis, metabolism imbalances, hormone imbalances, joint problems, fatigue, mental fog, or more. Additionally, some illnesses or diseases require medication that decreases mental awareness and focus, energy levels, moods, and more. Some of these illnesses include:

Cushing’s disease
Hypothyroidism
Insulin resistance
Depression
Menopause

Using a Personal Trainer

A study published in the Journal of Sports Science and Medicine showed that 57% of volunteers demonstrated an increase in motivation and physical improvement after using a personal trainer.

A personal trainer is trained to provide support, motivation, education, and options with a personalized exercise plan.

Support and motivation come from holding you accountable for following through on doing the exercises as well as from tracking your improvements in form, strength, and stamina.
Education comes from the coach training you on the form your body should be in to perform the exercises in the most effective and safest manner.
Options are made available because they are there to help design a plan personalized for your goals and health challenges.

Meet Veteran, James Coley

One personal trainer in Tampa, Florida, James Coley, caught the attention of ABC News for his outstanding work. Coley is an Air Force Veteran who later played professional basketball in the Dominican Republic. According to the news report, he started just helping friends at the gym and realized that he felt so rewarded helping others get in shape. He found great satisfaction in sharing his passion for physical fitness and began helping others who contacted him. Many of these individuals had significant weight gain and health issues. They found him to be a caring, compassionate person. One such client went from 316 pounds to 175 pounds.

He attributes the leadership skills that have benefited him in multiple positions in his life to the 3 D’s he learned in the service:

Determination
Dedication
Discipline

Final Thoughts About Weight Loss and Achieving Physical Fitness

Making the decision to lose weight is easy. Finding the commitment and dedication to adopt healthy eating and exercise as a legitimate lifestyle can be difficult. It is important to do your research in choosing a diet. Don’t fall for the latest fad diet or miracle pill.

Everything you need to start is in how you approach getting healthy. Reaching out to family, friends, and a personal trainer can be a great way to keep yourself motivated. Plus, you’ll learn how to exercise safely and effectively, and gain the encouragement and support to reach your goals. Perhaps you, too, can find a kind, military veteran with a passion for physical fitness to help you on your weight loss journey!

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

They won’t only talk about themselves.

They will make you feel important by giving you their full attention.

You can always count on them.

Underlying Mental Illnesses

Pills or diet supplements

Every day is a day to shine. Shine on!