Page 626

7 Productivity Hacks to Make The Most Of Your Day

March 3, 2020 by Power of Positivity

If you feel like you spin your wheels every day and barely accomplish something, adopt some productivity hacks.

It is tough to get anything done without a fundamental focus on our priorities. Despite this, we’ve grown accustomed to counterproductive habits such as hectic multitasking and working amidst distractions. Some places of work even encourage this kind of thing.

Such a poorly devised approach to productivity takes a toll on pretty much all of us. We’re more stressed, less effective, and, yes, less productive.

However, most of us don’t have the option of being unproductive. Whether we’re at home or work, things need to be done. Not only do we get in our way in this regard, but, as we’ll soon discuss, the pace and mindset of modern society don’t make things any easier.

Such is particularly true in the workplace, where the expectation that we do more with less has become the rule rather than the exception. In addition, most of us are working longer hours in increasingly less-satisfying jobs, and we have a potential crisis on our hands.

However, regardless of how you may feel, you can improve your productivity with just a bit of effort. In other words, you can hack your productivity.

For those unfamiliar with the word hack, in this sense, its meaning is similar to a shortcut. It’s putting in just a bit of effort and getting back a lot more. In other words, you’re getting a lot for relatively little.

This article is all about productivity hacks. First, let us discuss why productivity hacks are even needed in the first place. Reason #1? Stress.

Read the skills many employees hope for in a boss.

American Overwork: A Catalyst for Stress

While we can’t quantify our mindset’s influence on work-related stress, we can infer that it plays a significant role. But this hasn’t stopped us from working hard. Here are a few statistics:

– The average U.S. workweek of 38.6 hours is two hours higher than the OECD average.

– Nearly 86 percent of males and 67 percent of females work longer than 40 hours per week.

– Per one International Labor Organization (ILO) report, “Americans work 137 more hours per year than Japanese workers, 260 more hours per year than British workers, and 499 more hours per year than French workers.”

Meanwhile, the productivity of the average worker (calculated by “units produced relative to employee labor hours” or “a company’s net sales relative to employee labor hours”) continues to rise.

So, we find ourselves between a rock and a hard place. On the one hand, society demands that we maximally produce in the workplace; on the other, we suffer the consequences.

According to the 2019 American Psychological Association (APA) report, Stress In America, 64% of adults identify work as a “significant” source of stress. This is a higher percentage than money (60%), climate change (56%), and immigration issues (48%).

While the average wage has reached an all-time high, individual workers are nonetheless dissatisfied with and stressed out with the state of the workplace.

And what often gets lost are the genuine health repercussions of stress. Per Harvard University:

‘Abundant evidence shows that chronic stress chips away at physical health…[Stress] plays a role in diabetes, asthma, and gastrointestinal disorders.”

A new strategy is needed. Enter our productivity hacks.

7 Productivity Hacks

You must first acknowledge that you are in complete control of our efficiency and output.

Not our place of work, not other people, not the traffic, not your spouse, and not your kids. As the wise Buddha once said, all of the answers you seek are inside yourself.

So without further ado, let’s get to seven awesome productivity hacks that will help you make the most of your day!

#1 – Single-Task

Per a study published by Harvard University, American knowledge workers (i.e., white-collar employees) spend 47 percent of their day in a state of distraction.

Single-tasking is, by far, the best productivity hack out there – and it’s so super simple. All you need to do is focus the entirety of your attention on the task at hand. When potential distractions occur, reengage the job and stick with it.

That’s it.

Of course, it’s easier said than done. It’s not easy because we’ve spent nearly half of our life in a state of distraction. But, with practice, the ability to focus 100 percent of your attention on a single task will become second nature.

#2 – Eliminate ALL Distractions

“Starve your distractions, feed your focus.” ~ Daniel Goleman

Research shows that it takes, on average, 25 minutes to refocus on a task following an interruption completely. This phenomenon is called ‘attention residue,’ which causes the brain to have fewer cognitive resources available for the task at hand.

Needless to say, such a haphazard approach to work kills productivity. The only feasible solution is to cut away at distractions ruthlessly.

We do this by evaluating the environment and (honestly) asking ourselves: “What’s needed for the job at hand?” and getting rid of everything that isn’t.

Don’t need your smartphone? Put it away. Too much noise? Move somewhere quieter. A co-worker dropping by to chat? Save it for breaktime.

#3 – Schedule “Deep Work” Sessions

“To produce at your peak level, you need to work for extended periods with full concentration … [this] type of work…is deep work.” ~Cal Newport

A deep work session is one in which you allow for no distractions, are entirely focused, and lasts for at least a couple of hours. According to Cal Newport, the author of the book ‘Deep Work,’ a single deep work session may allow one to achieve more in two hours than most people do in two days.

The idea here is to make time for complete focus on the most critical tasks. This is a crucial point. Working a long time on stuff that doesn’t generate a “return” is a massive waste of energy. So, it’s necessary to figure out the work that brings in the most value.

#4 – Use Technology

“I’ve always felt that technology can be used to our benefit, and if it should be used to our benefit.” ~Deepak Chopra

There are plenty of useful free and paid tools one can use to help improve productivity.

For example, if you want to hold yourself accountable for how you spend your time, try a time tracker like Rescuetime. If you’re having difficulty keeping things organized, try using Google Calendar or a similar scheduling tool. If you have a hard time resisting certain websites, download a site blocker.

Just bear in mind that the less technology you have, the better. One or two programs should do the trick.

Moreover, it isn’t necessary to spend hundreds of dollars on new software just for the sake of improving your productivity. There are plenty of free versions of software out there that, when combined with a bit of self-discipline, can take your efficiency to another level.

Learn why a pet in the workplace can alleviate stress and improve productivity.

#5 – Try the Pomodoro Technique

“One day we will be more creative, more productive and yet more relaxed.” ~Francesco Cirillo

If you’re starting to get your focus game going, you can do far worse than trying the Pomodoro Technique. Per a 2015 study on the Pomodoro, “Feeling failure and the avoidance of tasks are the main reasons for procrastination. The Pomodoro is a good method of beating that destructive habit.”

Developed by Italian Francesco Cirillo in the late 80s, the Pomodoro method is straightforward. Set a timer for 25 minutes and work single-mindedly on one task for the entire duration. After the 25 minutes are up, mark your accomplishment (hey, small wins matter!) on a piece of paper and take a five-minute break.

After completing four pomodoros, you’ve earned a 20- or 30-minute siesta.

#6 – Listen to Focus-Boosting Tunes

Music lovers probably don’t need an academic study to tell them that music helps sustain concentration. But more and more research is demonstrating the potent effects of music – especially of the classical variety – on attention capabilities.

It does appear that music isn’t created equal to its effects on task performance. For example, music that includes lyrics seems to compete with the attentional resources within the brain—as such, jamming out to your favorite album is probably not the best choice.

But if you can find some instrumental music to your liking, you may find that getting in the flow of work is much easier.

#7 – Practice Mindfulness

“Mindfulness is paying attention, on purpose, in the present moment, and non-judgmentally.” ~ Jon Kabat-Zinn (Source)

The above quote by Jon Kabat-Zinn says it all. Cultivating mindful awareness is honing attentional skills to a razor’s edge. In short, becoming more mindful throughout your day can make a huge difference in what gets done and what doesn’t.

The reason for this is simple: mindfulness takes us off autopilot. When the bottom-up brain circuitry is not ruling us, we can fully direct our significant cognitive resources to whatever we choose. Try mindfulness and these other productivity hacks–you have everything to gain.

Scientists Reveal Lax Parenting Links to Childhood Emotional Disorders

March 3, 2020 by Power of Positivity

Mental health issues have increased dramatically across all age groups in the past couple of decades. Sadly, children are no exception. According to the Centers for Disease Control and Prevention, here are some statistics about childhood emotional disorders in the U.S. today:

ADHD, behavior problems, anxiety, and depression are the most commonly diagnosed emotional disorders in children

4% of children aged 2-17 years (approximately 6.1 million) have received an ADHD diagnosis.
4% of children aged 3-17 years (about 4.5 million) have a diagnosed behavior problem.
1% of children aged 3-17 years (nearly 4.4 million) have diagnosed anxiety.
2% of children aged 3-17 years (approximately 1.9 million) have diagnosed depression.

Some of these conditions are co-occurring. For example:

Having another disorder is most common in children with depression. About 3 in 4 children aged 3-17 years with depression also have anxiety (73.8%). Additionally, almost 1 in 2 have behavior problems (47.2%).
For children aged 3-17 years with anxiety, more than 1 in 3 also have behavior problems (37.9%). Furthermore, about 1 in 3 also have depression (32.3%).
For children aged 3-17 years with behavior problems, more than 1 in 3 also have anxiety (36.6%). Plus, roughly 1 in 5 also has depression (20.3%).
Depression and anxiety have increased over time
- Anxiety and depression diagnoses among children aged 6–17 years increased from 5.4% in 2003 to 8% in 2007 and 8.4% in 2011–2012.
- “Ever having been diagnosed with anxiety” increased from 5.5% in 2007 to 6.4% in 2011–2012.
- “Ever having been diagnosed with depression” did not change between 2007 (4.7%) and 2011-2012 (4.9%).

These statistics point to something very wrong with our current system. But perhaps we can look closer to home to figure out what’s happening to our children.

Scientists reveal how lax parenting links to childhood emotional disorders:

In the old days, before technology and the “always-on” society took over, moms typically stayed home with their children while the dads went to work. Of course, this doesn’t mean women shouldn’t have the right to work if they choose to, but with both parents gone, that leaves the children under the care of babysitters and nannies. Nowhere else in nature does this type of parenting occur; all other mammals remain with their mothers until it’s time to leave the nest. However, since we’re out of alignment with nature, we go against the natural rhythms and processes of the universe.

Studies show time and time again how important it is for mothers and children to bond during the first few years of life, especially. A strong bond during the critical years of a child’s development allows the child to have protection from stress and helps him or her develop emotional resilience. Without the mother there to offer love and nurturing, it doesn’t give the child a solid foundation for regulating emotions in the future.

While caretakers can provide nurturing and support, the baby becomes confused if more than one person takes on the role of primary caretaker. Only the biological mom can give the emotional stability and safety necessary for long-term growth and development. Of course, making ends meet in today’s world often requires both parents working; however, in the first few years of life, the mom should stay at home if possible.

How being away from mom affects a child’s emotions

According to a study by the Society for Research in Child Development, raised cortisol levels were noted in the majority of children in full-time, home-based daycare (63%) compared to those who remained at home with their mothers. Intrusive, overly controlling care correlates to a rise in cortisol. In the girls, the increase of cortisol connected with anxious, vigilant behavior, while in boys, it associated with angry, aggressive behavior.

In another study by the National Institute of Child Health and Human Development, researchers followed more than 1,000 children in 10 cities who had various types of child care arrangements, including daycare centers, preschools, babysitters, and care from relatives other than their mothers. Their mothers, caregivers, and kindergarten teachers monitored their behavior.

Startling findings about child behaviors

The study found that children who spent the most time in daycare had the most severe and frequent incidences of behavior problems. Most children in the study spent ten or more hours a week in childcare, and around 10 percent spent more than 45 hours per week under the care of someone other than their mothers. Even if children had a stable home life and the mother remained sensitive to a child’s needs, behavior problems still existed the more hours children spent in child care. Furthermore, the quality of child care didn’t matter in the study. Indeed, children even showed behavior problems despite having adequate caretakers.

Overall, around 17 percent of the children had above-average levels of problem behavior like disobedience and over assertiveness. Even though the children displayed behavior within normal limits, they still risk developing behavioral abnormalities, said the study’s scientific coordinator, Dr. Sarah L. Friedman.

Even though none of the variables in the study offset the effects of daycare on the children, researchers found that the mother’s sensitivity and the family’s socioeconomic status had more weight on a child’s behavior than the amount of time they spent in daycare. The study found that greater maternal sensitivity and higher income and education levels produced better behavior in children.

Other factors contributing to childhood emotional disorders

Even if the mother raises a child mostly at home, the quality of care dramatically influences a child’s behavior. For instance, psychiatrist Dr. Luis Rojas Marcos found the following factors produced poor emotional health in children:

Digitally distracted parents
Indulgent and permissive parents who let children “rule the world” and whoever sets the rules
A sense of right, of deserving everything without earning it or being responsible for obtaining it
Inadequate sleep and unbalanced nutrition
A sedentary lifestyle
Endless stimulation, technological nannies, instant gratification and absence of dull moments

A healthy childhood includes emotionally available parents, clear rules and guidelines with punishments if the child doesn’t obey, as well as healthy food and adequate sleep.

Additionally, children need plenty of time to play outside and explore the world; however, most parents today choose to use technology as a babysitter. Many studies have shown how harmful phones and tablets are to developing children. Not only do they promote isolation and lack of engagement, but one study found that the more time children spent on digital devices, the longer their speech was delayed.

The studies back this up

The study examined nearly 900 children between the ages of 6 months and two years between 2011 and 2015. After gathering data about the children’s daily screen time and language abilities, researchers found that for every 30 minutes of additional screen use, speech delays increased by 49%. However, researchers didn’t find any delays in other forms of communicative expressions, such as hand gestures and body language.

Also, other studies have found that children’s memory, attention span, and comprehension decreases the more online content they consume. In traditional learning environments, children read books and head outside to play. Plus, they don’t have as many distractions as online. In a developing brain, overstimulation can produce behavior problems such as ADD or ADHD. So, in a child’s first few years of life, some experts advise that parents don’t allow their children access to digital devices at all.

Children learn by example from their parents, so if the parents engage with them and allow them time to express themselves creatively and with other children, they will have much fewer behavior problems later on. Even though our world is rapidly changing, our biology still requires the same things: love, attention, education, food, shelter, water, and interaction. Technology has its place, but it shouldn’t come between a parent and a child’s need for bonding and love.

Final thoughts for parenting in a time of rampant childhood emotional disorders

With all of life’s demands today, parenting comes with more challenges than ever before. However, sticking to specific guidelines and habits will benefit your children greatly in the years to come. The psychiatrist mentioned above suggests that parents:

Provide nutritious food and limit junk food.
Spend at least one hour a day outdoors doing activities such as cycling, walking, fishing, bird/insect watching
Implement a consistent sleep routine to ensure your child gets enough sleep. The schedules will be even more critical for school-age children.
Teach responsibility and independence. Do not overprotect them against all frustration or mistakes. Misunderstanding will help them build resilience and learn to overcome life’s challenges,
Turn off the phones at night when children have to go to bed to avoid digital distractions.
Become a regulator or emotional trainer for your children. Teach them to recognize and manage their frustrations and anger.
Connect emotionally – smile, hug, kiss, tickle, read, dance, jump, play, or crawl with them.

50 Quotes Only Parents of Toddlers Will Understand

March 3, 2020 by Power of Positivity

As a parent, it can feel like you are continually making mistakes and not being “good enough.” All parents have been there, and it’s not uncommon to feel that way! However, as frustrating raising a toddler can be, nothing brings more joy to a parent’s heart than watching their little ones learn and grow.

Toddlers especially bring significant challenges to our lives, and it can often feel like you make one step of progress and two steps back. If you are feeling this way, here are fifty quotes about parenting toddlers to bring a smile to your face!

Fifty Quotes That Only the Parents of Toddlers Will Get

1. “Having children is like living in a frat house – nobody sleeps, everything’s broken, and there’s a lot of throwing up.” – Ray Romano

2. “If evolution really works, how come mothers only have two hands?” – Milton Berle

3. “A two-year old is kind of like having a blender, but you don’t have a top for it.” -Jerry Seinfeld

4. “When my kids become wild and unruly, I use a nice, safe playpen. When they’re finished, I climb out.” – Erma Bombeck

5. “My kid is turning out just like me. Well played, karma. Well-played.” – Anonymous

6. “Mom Pro Tip: If you’re old enough to critique what I put in your lunch, you’re old enough to make it yourself.” – Anonymous

7. “I love when my kids tell me they’re bored. As if the lady standing in front of a full sink of dirty dishes is where you go to get ideas about how to have a good time.” – Anonymous

“I’d love to be a Pinterest mom. But it turns out I’m more of an Amazon Prime mom.” – Unknown

9. “Cleaning your house while your kids are still growing up is like shoveling the sidewalk before it stops snowing.” – Phyllis Diller

10. “And then I thought to myself, What’s the point of cleaning if my family is going to keep living here?” – Anonymous

11. “You can be a mess and still be a good mom. We are allowed to be both.” – Katie Bingham Smith

12. “The quickest way for a parent to get a child’s attention is to sit down and look comfortable.” – Lane Olinghouse

13. “The easiest way to shop with kids is not to.” – Unknown

14. “Parenting is yelling ‘you just had a snack!’ over and over until you give in and throw them another snack.” – Unknown

15. “My mom voice is so scary, even the neighbors brush their teeth and put their shoes on!” – Unknown

“Being a mom means having an address book filled with names like ‘Jenny Jacob’s Mom.'” – Unknown

17. “Toddlers: Take 10 minutes to put on shoes but can download 3 apps, take 42 selfies, and change the language of your phone to Spanish in 20 seconds.” – Unknown

18. “‘Hi, I’d like to return this.’ ‘Is it damaged or broken?’ ‘No, its just annoying.’ *hands toddler over*” – Unknown

19. “Me: *Falls down a flight of stairs*, Toddlers: ‘Mommy can I have a snack?'” – Anonymous

20. “You is tired, you is in leggings, you is drinking cold coffee. You is a Mama.” – Unknown

21. “No matter how big and bad you are, when toddlers hand you a toy phone, you answer it.” – Unknown

22. “I just had to apologize to a toy shark and kiss a toy fire engine goodnight…parenthood is weirder than I thought it would be.” – Unknown

23. “One minute you’re a horse and the next minute you’re a ballerina. Being a parent can make you do strange things… especially when it’s bedtime. But somehow the little ones just have a way with you.” – Bijou Playpen

24. “Cuddling seems like it should be a super-sweet family activity, but with a toddler it’s more like guarding your ribs from a professional kick boxer. How can someone so small take up an entire king size bed?” – @sarahjessica710 on Instagram

“Toddlers are surprisingly fast for their size. Between lifting and chasing a mischievous toddler, it’s basically a free gym membership– or one that you have to feed and change.” – Unknown

26. “Every toddler suddenly becomes busier than a CEO when it’s time for bed. First we need a bathroom break, then a snack, then a story, and so much more. How can they be so awake when you’re so tired?” – @sleepymumsvillage on Instagram

27. “Toddlers are truly just designers at heart, so don’t let the paint splatters, wall art, and cookie crumbs get you down. A little chaos is actually just creativity if you have the right attitude.” – @mylittlefarmerusa on Instagram

28. “Forget the stunt double. Toddlers can manage get into every dangerous corner of the house in the blink of an eye.” – @cluelessmamad on Instagram

29. “A little peace and quiet seemed nice until you found a ketchup and mustard mural on the wall. Any seasoned parent knows silence is actually an omen for mischief.” – Unknown

30. “It’s important to let kids do things on their own, but watching a two-year-old struggle with a zipper is the stuff of nightmares. Double that if you’re running late.” – @inspiredbyjaiamber on Instagram

“When you have brought up toddlers, there are memories you store directly in your tear ducts.” – Robert Brault

32. “You can learn many things from children. How much patience you have, for instance.” – Franklin P. Jones

33. “Children are a great comfort to us in our old age, and they help us reach it faster too.” – John Ruskin

34. “The reason I love toddlers so much is because they’re so honest, so you know right away if they like you or they don’t.” – Colin Egglesfield

35. “I love toddlers, but they are a tough audience.” – Robin Williams

36. “I think that the best thing we can do for our children is to allow them to do things for themselves, allow them to be strong, allow them to experience life on their own terms, allow them to take the subway… let them be better people, let them believe more in themselves.” – Joybell C.

37. “Toddlers are always more trouble than you thought and more wonderful.” – Charles Osgood

38. “No one has yet fully realized the wealth of sympathy, kindness and generosity hidden in the soul of a child. The effort of every true education should be to unlock that treasure.” – Emma Goldman

39. “There’s nothing more contagious than the laughter of toddlers; it doesn’t even have to matter what they’re laughing about.” – Criss Jami

40. “A child enters your home and for the next 20 or so years makes so much noise you can hardly stand it. Then the child departs, leaving the house so silent you think you are going mad.” – John Andrew Holmes

“You don’t know what unconditional love is. You may say you do, but if you don’t have a child, you don’t know what that is. But when you experience it, it is the most fulfilling ever.” – Regina King

42. “The more people have studied different methods of bringing up children, the more they have come to the conclusion that what good mothers and fathers instinctively feel like doing for their babies is the best after all.” – Benjamin Spock

43. “What it’s like to be a parent: It’s one of the hardest things you’ll ever do but in exchange it teaches you the meaning of unconditional love.” – Nicholas Sparks

44. “Accept the children the way we accept trees—with gratitude, because they are a blessing—but do not have expectations or desires. You don’t expect trees to change, you love them as they are.” – Isabel Allende

45. “Before I had my child, I thought I knew all the boundaries of myself, that I understood the limits of my heart. It’s extraordinary to have all those limits thrown out, to realize your love is inexhaustible.” – Uma Thurman

Therapist explains how to make pareting more joyful.

46. “Toddlers will make love stronger, days shorter, nights longer, bankroll smaller, home happier, clothes shabbier, the past forgotten and the future worth living for.” – Unknown

47. “Having children is a life-changer. It gives you a whole other perspective on why you wake up every day.” – Taylor Hanson

48. “I love these little people; and it is not a slight thing when they, who are so fresh from God, love us.” – Charles Dickens

49. “A happy family is but an earlier heaven.” – John Bowring

50. “Stop trying to perfect your children, but keep trying to perfect your relationship with them.” – Dr. Henker

25 Comebacks That Stop A Toxic Person (And Their Bad Attitude)

March 3, 2020 by Power of Positivity

Bad attitudes kill. Not literally, of course, but a toxic person’s perspective sucks the life out of everyone around them. They’re usually pessimistic, and highly critical, and demeaning to co-workers, schoolmates or family members. Their bad attitudes are contagious, so spreading discontentment and dissatisfaction. It can be challenging to understand fully how to deal with this kind of person. So, what are some comebacks to kindly squash a toxic person’s bad attitude?

Don’t just stand there, say something

Not only are toxic people annoying, but they can also be downright intimidating. Studies show that bad behavior has power; it influences people more than good behavior. Don’t let a toxic person’s intimidating attitudes leave you powerless. Speak up. Ask a question to help them see you’re not going along with their toxicity.

Ask:

“You sound upset. Are you okay?”
“It sounds like you’re having a bad day. Maybe you should take a break.”
“You seem so unhappy.”
“What are you grateful for today?”

Respectfully push back

Be kind-hearted, but don’t be a pushover. You can be kind and strong at the same time. Speak politely but honestly to the toxic person. Your lack of push back may encourage the person’s toxicity. You may be feeling intimidated or overly helpful to this person. Here are some positive comebacks you can use to push back on the toxic person.

Use “I” statements to demonstrate to them how you feel about what they’re saying.
“When you say_________I “I want you to understand this because you’re my friend.”
“Life is too short to complain about everything!”
“Sorry, I’m not going there.”

Keep it light

Don’t get drawn into their toxic behavior, but counteract it with humor. Keep it light for your peace of mind, so you’re not drawn into their web of complaining, anger, and bad attitudes. Don’t fall prey to their tactics. They’re looking for a victim, don’t let it be you! If they’re manipulating you or trying to draw you into their gossip. Give them a funny answer to let them know you’re not buying what they’re trying to sell you.

“Today is national don’t be manipulated day! Let’s celebrate!”
“Sorry, I’m all out of drama!”
“Let’s change the subject. I’m bored.”
“Did you know being happy will make you live longer?”
“I’m going to get you some happy pills.”

Don’t feel pressured

Don’t feel like you must agree with a toxic person. They often feel the need to control those around them. Plus, they hate being wrong. Don’t negotiate with them. Be your person with your own opinions and stand up to the toxic person’s control with statements like:

“I need to think about that; I’m not sure I agree with you.”
“I’m still thinking about that issue right now, so I’d appreciate it if you didn’t pressure me.”
“I’m not committing to anything new right now, so please stop asking.”
“I don’t think I feel as strongly about it as you do, but that’s okay.”

Refuse to respond to their negativity

Toxic people like to get others to agree with them. Like the story of the spider and the fly, they want to draw you into their mean spirited gossip and backbiting. It’s easy to be drawn into this scheme. But rise above their toxic attitudes. When they spew their poisonous words, take a deep breath, and respond in a positive, firm way.

If they say, “Did you hear what ______did yesterday?”

You say, “I’ve always liked_______. She seems genuine.”

Turn the conversation to a positive one, if possible, with affirming statements about people or situations. The toxic person may be surprised or even angry that you don’t agree with them since they love being right. That’s okay, stay true to yourself, your faith, and your goals for growth. If they get nasty, look at your phone and say, “I need to get back to work” or walk away.

Gentle words

“A gentle answer turns away wrath, but a harsh word stirs up anger.” (NIV, Proverbs 15:1)

Toxic people are needy. They are angry, stubborn, and need to feel important to be the “go-to” person at work or school. When they aren’t getting the attention which they crave, they spew toxic, bad attitudes everywhere. For that reason, answering them with a gentle answer gets to their heart’s needs. They may not respond well, they may be angry or laugh at you, but deep down inside, they are listening. They are hurting, and they probably need counseling.

Try using “I” words, be firm, but kind-hearted. Offer them help if they want it, but be sure they know you’re not going to participate in their toxicity. Many people see this as being a Pollyanna, but kindness never goes out of style. Whether the toxic person deserves compassion or not, they are a human being, so that’s a good reason to be kind to them.

“I’m praying for you to be happier in life.”
“I won’t participate in your backbiting, but I’m still your friend.”
“It’s not my style to be angry like you are.”
“Sorry, but I”m not going there.”
“I’m happy here at________, You’re missing out by being so angry all the time.”

Don’t overstep your boundaries. Never offer help to someone who doesn’t want your help. Be self-preserving enough to keep your distance from someone who is trying to hurt you.

Tell the truth

It’s hard to believe, but toxic people don’t always know they’re poisonous. They’re blind to what they’re like. Their co-workers or schoolmates don’t tell them the truth about themselves, because they’re afraid they’ll get an angry outburst. If you are a friend or a caring enough person, you can tell them the truth. They may not like it; they may yell at you or gossip about you. That’s okay, their opinion of you isn’t your identity. Don’t allow them to dictate your decisions. You make your own decisions based on your convictions. Approach them privately, over coffee, or outside the workplace.

Say,

“Hey, may I speak with you for a moment privately? I value our friendship, so I wanted to tell you truthfully that you come across bitter and sort of toxic. I know this may be surprising to you, but I’m worried about you.”

Or say,

“I feel uncomfortable saying this, but you seem so unhappy all the time. You’re an angry person. Do you think you might need counseling to help you? I’d be happy to help you find one.”

Talk to them one time; don’t keep bringing it up. Never feel like you must change a toxic person. That won’t happen. You can’t change people, but you can be strong and courageous enough to tell them the truth. In time, they may respect you for it. Or they may never speak to you again. That’s okay. You were true to yourself, and that’s all you can do.

See you later

Sometimes, when you’ve tried everything to live with the toxic person, the only thing you can do is to say goodbye to your friendship. It is sad to need to do this, but you need to take care of yourself. Stand your ground and say keep your goodbye short and sweet. If you’ve been truthful with them and told them in the past that they’re toxic attitudes affected you, then they won’t be surprised you’re ending the relationship. Simply tell more truth. Say something like, “I need to end our friendship. Your negativity isn’t healthy.” Or say, “Your toxic view of life is affecting me too much, I think it’s best if we part ways for now. I do want to be your friend, but I need a break.”

They may get angry or yell at you, but that’s okay. Walk away, and remember this is the best thing for you.

Final Thoughts on Using These Comebacks To Kindly Let a Toxic Person Know You Don’t Like Negativity

Toxic people will always be around. Whether it’s at work, at school, or perhaps even in your family, you’re going to experience bad-mannered, cynical, and angry people. It takes courage and pure strength of character to have a good comeback with these people. Good chance you won’t change them. That’s not your job, but you can take control of your life and stand up to them. Your words matter, you’re accountable for how you live and what you say, but it’s not your fault that the toxic person is so negative.

Don’t let them blame you! Stand up for yourself when necessary. Speak up and push back kindly when you need to. Believe it or not, deep down inside, a toxic person may respect you for it. You never know when your strength and courage affects them. Stay true to yourself with a positive outlook on life, and pray for them to change their ways in due time.

7 Evening Habits That Melt Stress

March 3, 2020 by Power of Positivity

Most of us work quite hard. In the majority of countries, the average workday is around 8 hours. Considering that we regularly sleep between 7 to 8 additional hours, that doesn’t leave much time left before getting up and doing it all over.

As such, it’s imperative to take advantage of the time we have to reduce stress and rejuvenate our bodies and mind. The best time to do this is in the evening when we (hopefully) have some peace and quiet.

So what do we do to promote this sense of relaxation? Well, if you’re like most Americans, you sit in front of the television. For almost 5 hours. Every day.

That right, we spend about as much time watching television (35.5 hours) as we do working each week.

The problem: television does little – if anything – for our health and wellbeing. If anything, TV watching promotes a sedentary lifestyle, making it less likely that we engage in physical exercise or some other activity that is conducive to health.

Worse, binging on television, playing video games, or engaging in some other form of digital media appears to correlate with negative mind states. Per a joint study undertaken by Germany and Dutch researchers, we’re more likely to interpret our TV time as a failure of self-control, driven by feelings of ego-depletion, guilt, and procrastination.

Most of us need to rethink our evening routines if we are to get the rejuvenation we so desperately need – not to mention, deserve.

Which brings us to the focus of this article: nighttime habits that can melt stress.

Here are 10 ways to relieve stress when you feel overwhelmed.

7 Healthy Habits That Help You Melt Stress

Habit #1: Get your mind out of “work mode.”

Here’s one sign that we work far too much: we can’t stop thinking about it. We can’t possibly decompress our overworked minds when we’re still ruminating about what happened at the office that day.

So why do people carry a workaround in their heads? There are many reasons. Perhaps an interaction with a customer made us upset, maybe that annoying co-worker won’t back off, or some pressing issue or task keeps intruding for our attention.

None of these are good reasons to ruminate about work. Work’s over with for the day. You’re not on the clock, and no one is paying you enough money to take your work home with you.

So try not to.

Here are a few practical ideas to help melt stress you carry home from work:

Take the last 15-30 minutes to complete every small task that you can.
Shut off your business phone if you have one
End any work-related conversations before you leave the office
Set the expectation that you will answer all messages and emails will within 24 hours
Make a rule not to discuss work-related matters at home

Habit #2: Eat at the same time every night and in smaller quantities

This habit is all about getting your body ready for a good night’s sleep. There’s an intimate, complicated relationship between what and when we eat and our circadian rhythm (“sleep/wake cycle”). Making it a habit to eat dinner around the same time every night is more conducive to quality sleep.

Sleep researchers find a correlation between erratic sleeping and eating patterns and higher-calorie diets. While they’re unable to explain exactly why this relationship exists, it’s almost certainly suggestive of the intricate association between three things: nutrition, metabolism, and circadian rhythm.

Larger evening meals also disturb your circadian rhythm, which interferes with sleep. Instead of eating your most substantial meal during the evening, research suggests rescheduling it for the midafternoon hours and eating a light evening meal of no more than 500 calories. You’ll melt stress by rebalancing your melatonin and getting good shut-eye.

Read about seven nutritional deficiencies that interfere with your sleep.

Habit #3: Review your day

A review of the day may be a good idea for helping you keep track of your progress and ease your mind. It’s also an excellent exercise for getting a head-start on the next day as opposed to rushing around the following day.

A daily review is especially helpful if you are making some significant life changes – or aspiring to do so.

Here are a few questions to get you started:

Did I do what I set out to do? If no, why not?
What approach works best for completing my most important tasks?
Did I waste a disproportionate amount of time on something or many things? How can I avoid this in the future? Did I leave any essential tasks unfinished? Why?
Looking at how the day transpired, am I closer or further away from my goals and aspirations? Why? What can I do better?

Regardless of how you answer these questions, do not reprimand yourself too harshly. You’re human, and the fact that you want to improve says a lot. Just resolve to do better tomorrow and leave it at that.

Habit #4: Write it down

If you find yourself ruminating about the day’s happenings, it may be a good idea to get it all out on paper. Keeping one journal for your nighttime “brain dumps” may help to solidify the habit. You may find it so relaxing that you look forward to journaling!

So what should you write down? Anything! Your brain droppings don’t need editing or forethought – they’re to be released. In this case, written down.

All you need to do is peek inside of your mind. What’s “on the surface” that is waiting to come out? This is the stuff that belongs in your journal, and probably consists of worries and fears for the most part. But don’t forget to add some encouraging words too!

There’s also a scientific rationale for writing things down to melt stress. According to the University of Rochester Medical Center, “journaling helps control [adverse mental and physical] symptoms and improve…mood by…[helping] you prioritize problems, fears, and concerns…[and providing] an opportunity for positive self-talking and identifying negative thoughts and behaviors.”

Habit #5: If you’re an exerciser, pay attention to your body at night

No, this doesn’t get you off of the hook for not exercising! Yes, it does imply that you should perhaps abstain from getting in your sweat session too close to bedtime.

Why? Because the evening hours are for rest and rejuvenation. More specifically, sleeping hours are essential for the recovery of muscles in particular, and the body in general.

For certain people, everything that makes exercise great (and healthy) may make it difficult to fall asleep! It wouldn’t seem that elevated heart rate, endorphins, and a revved-up metabolism would be compatible with quality rest.

However, per a study published in the Journal of Sleep Research, while “In sleep hygiene recommendations, intensive exercising is not suggested within the last 3 [hours] before bed time,” the authors found in their tests that “vigorous exercise does not disturb sleep quality.”

Different strokes, as they say.

Habit #6: Shut down the devices

Listen, we all love our smartphones and tablets. They’re super convenient and fun to play with – even in our jammies. According, to the National Sleep Foundation (NSF), the vast majority of us agree. Per an NSF article, 90 percent “admit to using a technological device during the hour before turning in.”

But all of this tech usage is disturbing our sleep—the reason: stimulation of the body and mind.

TVs, laptops, smartphones, tablets, and other electronic devices “[delay] your body’s internal clock…suppressing the release of the sleep-inducing melatonin,” says the NSF.

The culprit, as you’re no doubt aware of by now, is blue light, which, according to the American Association of Ophthalmology, “has been proven to affect the body’s circadian rhythm.”

The solution, per the AAO, is to limit screen time to 1-2 hours before bed. (Yes, even if you use a blue light filter!)

Habit #7: Meditate for at least 15 minutes

Most of the “hippy-dippy” talk around meditation is flat-out wrong. No, you don’t need to be a Buddhist – or even religious – to practice meditation.

Meditation is a skill that people from pretty much every imaginable walk of life practice. It’s also a skill that, if practiced regularly over some time, can lead to long-term, healthy changes in the body and mind.

A publication arm of Harvard University, The Harvard Gazette, states:

“Studies have shown benefits against an array of both physical and mental [health conditions], including irritable bowel syndrome [IBS], fibromyalgia, psoriasis, anxiety, depression, and post-traumatic stress disorder [PTSD].”

Generally, the longer one engages in meditation practice, the more noticeable the benefits. However, even meditation masters agree that 10-15 per day may provide much-needed stress-relief, improved mood, less irritability, and enhanced focus.

Final Thoughts on Adopting Better Habits to Melt Stress

With the pressures of life, work, and family, it’s no wonder that we each carry a heavy load of stress. The silver lining, though, is that we can adopt better habits to melt stress. And with that release of stress, we can lead healthier and more enjoyable lives.

6 Behaviors That Reveal Emotionally Mature People

March 3, 2020 by Power of Positivity

Do you find yourself surrounded by people who are not emotionally mature?

Emotional maturity isn’t quite the same thing as standard maturity. Instead, it specifically refers to one’s ability to manage negative or stressful situations without causing unnecessary escalation.

It sounds simple. But if you’ve ever been in a tense environment with multiple less-than-happy people, then you know that it’s much more challenging to diffuse a bad situation than it is to wind up saying the wrong thing or letting your feelings get the better of you.

Emotionally mature people also tend to have healthy, positive relationships with others, and they tend to be happier overall. Combined, all these factors are enough to make anyone strive to achieve this maturity. Here are six behaviors that reveal emotionally mature people.

Six Behaviors Emotionally Mature People Display

1 – They Are Aware Of Their Needs And Emotions

To be emotionally mature, one must be aware of their feelings, needs, and thoughts. Here’s how emotionally mature people can do this with ease:

They Recognize Needs And Feelings

It’s easy to close yourself off when you feel negative emotions. But it’s essential to be aware of them in the first place. Denying emotions will only cause internalized issues, or will explode later.

They Put Things In Perspective

Emotionally mature people know how good they have it, and they regularly check themselves and shift their perspectives to realize they’re lucky compared to everyone else. Of course, suffering and sadness are not competitions, and no matter how “good” your situation, you are allowed to be upset when things go wrong. But it can also help to remember all the good things in one’s life when dealing with strong feelings.

They Don’t Take Things Personally

Emotionally mature people never fall into the habit of thinking that the world is out to get them. Their egos aren’t so vast as to believe the world revolves around them!

They Don’t Make Things Personal, Either

When an emotionally mature person runs into conflict, they don’t jump into a defensive mode where they take everything as a personal attack. They put aside their pride (within reason, of course) and communicate with honesty and empathy, to solve the problem well.

They Don’t Let Their Emotions Rule

When someone is aware of how they feel, they can keep those emotions from running the show. Bottling emotions up instead can cause them to subconsciously influence you, which is something that doesn’t happen to the emotionally mature.

2 – They Are Positive But Realistic

Optimism is beneficial in everyday life, and emotionally mature people tend to favor positive thinking over a doom-and-gloom mentality. They’re bright and happy lots of the time, which makes them enjoyable to be around, and they don’t let anything get them down for very long.

But this doesn’t mean that these individuals are hopeless idealists with their heads in the clouds. It’s quite to the contrary! They’re realistic about the situations that they’re in and see them accurately. Still, they use positive thinking to focus on the right sides, or on how to work towards solving problems and improving situations. They don’t get stuck wallowing in their sadness! Instead, emotionally mature people:

Keep themselves grounded in reality, with their heads tilted to the sun
Understand that life cannot be anything but positive or negative occurrences, but balances of both
Look forward to the future, prepared for the good times and for the challenges that will undoubtedly arise
Are intent on making the best out of bad situations and finding the silver linings in every troubling time
Assume the best of those around them, barring those who have proven themselves untrustworthy before
Naturally feel thankful for small things in their everyday life

3 – They Are Flexible and Open-Minded

An emotionally mature person knows that their views are not the be-all and end-all of truth. They stay flexible and are always open to hearing new ideas and opinions, even those that clash with their thoughts.

Research has shown that open-minded individuals are often happier overall, with better positive thinking as well as improved conflict management skills. If that sounds like something you’d like to be a part of your life, then emotional maturity is the solution.

Of course, there’s a limit to open-mindedness. We’re not saying that emotionally mature people tolerate those who are intolerant, for example. But even in those situations, they maintain a degree of curiosity. They aim to understand the causes behind these points of view so that they can better speak for or against them.

4 – They Ask Before They Speak

You may know people in your life who talk and talk and talk, but always seem to fail to listen accurately. These people are not emotionally mature, as they are more interested in themselves than in other people, putting themselves above others.

On the other hand, an emotionally mature person listens and observes before reacting. They always think before speaking or acting, gathering context clues and facts from people’s speech and the environment before making a carefully considered move. They control their impulses, which prevents any emotional outbursts.

On top of that, emotionally mature people don’t listen to add their points in – they try to understand and to relate. The fact that listening is twice as complicated as the act of speaking is one of the reasons why many individuals don’t successfully perform this positive trait.

5 – They Are Honest

When someone is emotionally mature, they are also emotionally honest. Because they’re so in tune with themselves, they have no trouble being in touch with their feelings, and they are therefore able to understand themselves and be honest about their sincere thoughts. They also see that others appreciate honesty from them and that honesty is crucial for effective, positive communication. Here are some ways emotionally mature people are honest:

Integrity

An emotionally mature person is committed to a life of integrity. They want to work with the truth, and nothing but the truth, even if that truth hurts. As such, they are honest with others and themselves, working with facts. They also expect honesty from others, so they have an open mind to listen to all sorts of feedback and information.

Sincerity

An emotionally mature person is sincere. They do not feel the need to pretend to be someone they are not. They don’t wear masks. Indeed, they show their true selves and are proud of their own identities.

Assistance

For many people, being honest about needing help can be difficult. But admitting that this help is necessary is part of living honestly, and emotionally mature people don’t let their pride stop them from seeking help. Don’t be afraid to reach out for assistance, whether of a physical or emotional kind. People will appreciate that you’re open to them!

No White Lies

Emotionally mature individuals tell it like they see it and don’t try to preserve the feelings of others by lying. However, this doesn’t mean an emotionally mature person is tactless. They can be kind and let someone know the truth gently, but they see no benefit in white lies.

Vulnerability

Being vulnerable is scary, but an emotionally mature person has learned to overcome that fear. They are comfortable with their good sides, bad sides, and flaws, and they aren’t afraid of being open about their lives and who they are. They can be real with you and build trust with those around them by opening up. The vulnerability can also help positive thinking, allowing for better mental health.

6 – They Take Responsibility When They Are Wrong

When someone lacks emotional maturity, they may be unable to accept when they are wrong and take responsibility for whatever they caused or whatever has happened. Someone who lacks that maturity may:

Jump into a defensive mode
Deflect blame
Point fingers
Make excuses
Focus on protecting their egos

But this shows a massive lack of maturity because it means that this person isn’t willing to make things right, all for the sake of their pride. It’s a selfish action and is the mark of someone who hasn’t become emotionally mature. Here are some ways that those who have become emotionally mature react to their mistakes:

Admission

If someone suggests they’ve done something wrong, an emotionally mature person considers the subject seriously. They don’t have an interest in fighting to prove their innocence and will offer a polite apology. They don’t feel a supreme need to be right all the time that often plagues the less mature, so they don’t waste their time trying desperately to be believed.

Recognition

Sometimes, emotionally mature individuals notice far ahead of time when their actions are less than savory. They have a level of self-awareness that allows them to see and admit fault quickly, so they can acknowledge the issue and promptly make up for it in a positive way.

Blame

Emotionally mature individuals never blame others for their problems. They don’t blame traffic or the weather, they don’t blame the people around them, and they don’t even blame those who are also partially responsible. They hold themselves accountable and take ownership of their wrongdoings, no matter how minor.

Excuses

Unless an explanation is warranted, or if there’s been a misunderstanding, an emotionally mature person never uses reasons as a crutch. They know that it doesn’t matter why they did something wrong – all that matters is that they did it in the first place.

Biases

Emotionally mature people know that they have innate preferences and that they, as humans, can be irrational and imperfect. Prejudices are often internalized and can be challenging to break. So mature people keep these in mind when interacting with others and are sure to check themselves and be more careful around topics that tend to push their buttons.

Final Thoughts On Some Behaviors That Reveal Emotionally Mature People

Emotional maturity is sadly not as typical as it likely could or should be. You may have overlooked this trait as the one you should seek to emulate. Luckily, it’s never too late to start!

These behaviors that reveal emotionally mature people are ones that you can slowly incorporate into your everyday life. Though it may be difficult at first, you will gradually become more adept at them, and soon they’ll feel natural to you!

5 Habits To Let Go That Help Beat Anxiety

March 3, 2020 by Power of Positivity

Anxiety disorders are the most common kind of mental disorder than anyone in America experiences, affecting 18.1% of the country’s adult population. It can be challenging to beat anxiety. Plus, it is even harder when your habits are unknowingly worsening it.

Believe it or not, the things you do every day and not put much thought into could be the cause behind worsened anxiety symptoms. Quitting these behaviors may even help reduce those symptoms in an efficient and easy way, which, while it doesn’t get rid of anxiety entirely, is certainly helpful! Here are five habits to let go that help you beat anxiety.

Beat Anxiety by Breaking These Five Habits

Do these seem familiar to you?

1 – Overcommitting

Overcommitting is a simple concept: you pack your schedule full, perhaps hoping to get that rush of accomplishment that comes with productivity. But trying to do all those things at once can lead to a tremendous amount of anxiety, whether your tasks involving meeting people, attending events, or completing errands.

Selectively choose the most critical tasks and spread your schedule out. There’s no need to pack everything into one week. Learn to prioritize! Here are some habits surrounding overcommitting that hinder you in your quest to beat anxiety:

Not Scheduling Breaks

If you’re going at full speed nonstop, you’re going to up your anxiety levels significantly. Energy levels will drop throughout the day and make you less efficient, adding to overall stress. You don’t need long breaks – take 5 or 10 minutes every hour or so to breathe and relax in peace and quiet.

Procrastinating

When you overbook yourself, the overwhelming feeling that accompanies it can cause a tremendous amount of anxiety. This then leads you into a vicious cycle – you have too much to do too quickly, so you get anxious and procrastinate, which causes you to have even more to do too soon. Don’t get caught in this vicious trap!

Always Running Late

What is your morning routine like? Are you always rushing out the door with barely a minute to spare? Of course, this is going to be a source of anxiety or stress, and it’s also going to set the tone for the rest of the day – you’ll be quicker to anger and get frustrated over small things more easily. Plus, running late to all your appointments is a nerve-wracking experience, and it inconveniences others, too.

3 – Checking Things Too Often

In our modern world, it is very easy to get caught up in the constant barrage of information that comes at us from every corner, on every device, from every medium. But it’s important to remember that you shouldn’t be a slave to all this information.

Yes, it’s all very convenient, and it’s great to connect to the rest of the world. But when you become so obsessed with this that you’re constantly checking things, you wind up worsening symptoms of anxiety. Here are some things to stop checking too often:

Your Phone

Phones are very distracting and offer countless methods of entertainment and distraction, but they can be very harmful. Checking your phone too often can cause you to feel a lot of stress as you look for notifications time and time again. On top of that, being available to contact 24/7 is known to worsen symptoms of anxiety.

The News

Yes, the news keeps you informed. But if you watch it first thing in the morning, the barrage of bad or stressful news stories can already set a bad precedent for your day. You see negative images, learning about the horrors around the world, and listening to this fast-paced music. Instead of always watching the news or checking news apps, control how much of it that you consume in one sitting over a particular time.

Social Media

It’s easy to stay connected to acquaintances and loved ones via social media, but that isn’t all that we see in there. We see people pretending to have perfect lives that you fall for, which proves to reduce positive thinking. On top of that, social media can be very distracting, so once you start checking it, you may wind up spending hours there, not even noticing the time flying by! So set timers for social media checking and don’t spend more than 15 minutes scrolling.

3 – Drinking The Wrong Things In The Wrong Way

A lot of people don’t put much thought into what they drink in a day. But if you think what you eat is essential, you should feel the same about what you drink. After all, drinks enter your body the same way and are even similar digested! Here are some lousy drinking habits that you need to get rid of to beat anxiety:

Too Much Coffee

Coffee contains a lot of caffeine, which helps you stay awake but also acts as a stimulant. This causes increased heart rates, which lend themselves well to alertness, but worsen anxiety symptoms and restlessness. Do note that this applies to all caffeinated beverages, not just coffee!

Too Little Water

Every single bodily function we experience requires water. Our organs need water, our processes need water, and our health needs water. A lack of water leads to dehydration, which increases heart rates, adding to the anxiety.

Too Much Alcohol

When you experience anxiety, you’re already much more likely to be an alcohol drinker, but it’s a habit that must be kicked. Heavy consumption of alcohol can affect your brain, leading to even more severe anxiety symptoms. Essentially, by drinking to deal with anxiety, you’re making it worse.

4 – Eating The Wrong Things In The Wrong Way

You are what you eat! Well, not really, but in this case, that old phrase rings true. Bad eating habits can worsen symptoms of anxiety quite significantly. Here are some of the things you may be doing with your food that could be messing you up:

Low-Fat Meals

We’ve all heard praises of low-fat diets, but did you know that a lot of “low-fat” beliefs are incorrect? It’s true that certain types of fats – namely trans fats – are horrible for you. But healthy fats are packed with omega-3 fatty acids, which are crucial for reducing inflammation that can contribute to anxiety and physical health issues! Fats are needed to keep your organs healthy!

Low-Carb Meals

Ever notice that, when you’re upset, you always crave carbs? This is likely because carbohydrates can boost serotonin – a feel-good hormone – and its production. Of course, plenty of people today eat low-carb diets, and you don’t have to stuff yourself with carbs to reduce anxiety. Instead, have healthy servings of whole grain-based carbohydrates during meals.

Low-Protein Meals

No one is intentionally eating low levels of protein, but it happens sometimes. When you rely only on carbs for energy, you’re more likely to experience dramatic blood sugar fluctuations that can cause crashes of mood and energy.

Skipping Meals

With the challenging economic situation many people – especially the younger generation – are facing, skipping meals has become commonplace. But skipping meals causes your blood sugar levels to dive, leading to mood and energy crashes. Consistent meals are needed throughout the day to keep anxiety in check.

Eating Too Little

If you’re working on losing weight, you may be cutting down on a lot of calories. But ultra-low-calorie diets can cause a lot of stress on the body and may even produce long-lasting, negative psychiatric results that may continue for the rest of your life. By all means, consume with a calorie deficit when you’re trying to lose weight, but don’t let yourself starve! Diet in a safe, positive way.

Eating On The Go

It’s convenient to grab some food and eat it while hurrying along to your next appointment or commitment. But eating while moving removes your body’s natural, correct chewing methods, and this leads to digestive system struggles. These gut issues can lead to indigestion that, finally, results in anxious emotions.

5 – Spending Your Free Time In The Wrong Ways

Free time should be a quick, natural stress-buster. Well, wrong! You need to make sure that the free time in question is being spent in the best way possible. Misuse your free time, and you’ll make the anxiety worse. Here are some free time habits to avoid:

Spending All Day Indoors

It’s comfortable inside your home, but spend all your time in there, and you may wind up dealing with a decrease in positive thinking and an increase in stress. Fresh air improves mood and can even boost productivity, and sunlight exposure helps regulate your circadian rhythm to allow for healthy sleep-wake cycles, which are needed for lowered anxiety.

Staying Up All Night

Even night owls need regulated sleeping times. Sleep plays a huge role in mental health, and getting too little sleep (any less than 8 hours) can significantly exacerbate symptoms of anxiety. So instead of watching an extra episode of that show you’ve been binging, call it a night. It’s for your good!

Staying In One Weekends

After a long week at work, you may want to crash at home and never move. This is especially true if you’re a socially anxious person who would rather not deal with people over the weekend. But isolation is often much worse than the difficulty of socialization. You need to maintain close relationships with those you care about and interact with them regularly to reduce anxiety.

Not Having Free Time At All

In today’s busy world, it’s easy to miss out on self-care time, or any time at all that’s just dedicated to you. But “me time” is very, very necessary for anxiety management. If you have trouble getting free time, schedule it! Consider it a date with yourself. Just half an hour of “me time” per day can help you recharge and reduce anxiety levels.

Final Thoughts On Some Habits To Let Go That Help Beat Anxiety

Anxiety can be tough to manage as is without the addition of negative habits that further ruin your positive thinking and mood. So take a look at your daily habits. Which ones are indirectly making symptoms of anxiety worse? Let go of them, and you may be surprised at how much it helps.

Of course, do note that anxiety disorders are genuine and often severe mental disorders that require professional aid. If you think you are struggling to beat anxiety disorder, seek help from a mental health professional.

Researchers Reveal How Crickets Can End World Hunger

March 3, 2020 by Power of Positivity

Any environmentally-conscious person knows that raising animals for meat has a significant impact on environmental health. You’ve probably also heard about the benefits of switching to a plant-based diet or the rise of lab-grown meat.

However, another possible alternative has arisen: crickets. Some scientists have hailed crickets as an environmentally-friendly protein option. You can already buy cricket flour, cricket powder, and ready-made snacks containing insect protein from a variety of health-food vendors. And crickets are cheap to raise and require very few resources. Therefore, cricket meat offers a way to combat world hunger while also helping the environment.

How Do You Eat Crickets?

If you’re just hearing about the use of cricket meat, you might be confused. How does someone eat a cricket? With more research linking traditional meat products (and mainly processed meat) to cancer and other health problems, you might be curious about adding cricket powder to your diet.

The truth is that eating insects may seem like a strange thing in many Western cultures. However, many other cultures embraced consuming insects for centuries. In Asia, Africa, South America, and even parts of Europe, crickets, beetles, caterpillars, and other insects are an essential component of many people’s diets. Bugs are prepared differently depending on the culture, but they are often roasted and eaten whole.

Of course, if you could only get protein from eating whole insects, most people would shun the idea. As insect protein grows in popularity, the ways you can eat cricket are steadily expanding.

This reach is a good thing. Indeed, it might convince those who were previously on the fence about insect meats to give insect-protein foods a try. But before we delve into why cricket meat might be the answer to world hunger, let’s look at a few of the different ways you can eat crickets.

Doctors reveal what happens to your body when you eat a vegan diet.

Eat Crickets Whole

Most Western people won’t want to try this option. As mentioned, eating bugs seems like a foreign concept. However, you can roast and season insects to make them more appealing.

Furthermore, some companies even sell freeze-dried, seasoned crickets as a high-protein, crunchy alternative to beef jerky. This snack is an option for the adventurous eater. Admittedly, it likely isn’t something that will catch on in the West anytime soon.

Or In Pre-Made Products

While cricket products are still a novel concept, a few companies have begun making cookies, crackers, chips, and even energy bars from cricket powder. If you aren’t sure if you’ll like the taste of cricket, these products offer a way to sample cricket products before you spend money on something like cricket powder. Granted, eating high-protein snack food is much different than cutting into a steak, but it still offers a sustainable way to incorporate complete animal protein into your everyday diet.

Or In Flour or Powder

If you want to add some more healthy protein to dishes you already make, cricket flour can be bought and used to create a variety of different food items. Alternatively, cricket protein powder offers a sustainable alternative to whey protein.

You can consume it in protein shakes or some types of baking, just like whey protein powder can be added to pancakes and other food items. As an added benefit, cricket protein contains omega-3 fatty acids, whereas whey protein does not.

How Do They Stack Up Nutritionally?

Cricket protein, like most types of meat, is a complete protein, meaning it includes all essential amino acids. With this in mind, some researchers have set out to compare insect proteins to more traditional meat sources.

A study published in the European Journal of Clinical Nutrition in 2015 investigated the widely-held belief that crickets were nutritionally superior to commonly-eaten meats like beef, pork, and chicken. Researchers used two different nutrient profiling systems, and they noted that no type of insect meat was statistically less healthy than traditional meat. However, no kind of insect meat had a significant nutritional advantage.

Mostly, while some people may have been disappointed to learn that insect meat has no real advantages over beef, chicken, or pork, this study found insect meat to be so similar that it was a viable alternative.

Plus, all the environmental benefits that cricket farming brings are enough to make researchers and entrepreneurs explore it further.

This nutritional research is also essential if you’re someone who wants to avoid consuming beef, pork, or chicken due to the objectionable treatment of animals. Crickets offer a way to quickly get enough dietary protein while avoiding supporting the traditional meat industry.

Cricket flour is gluten-free

Aside from the benefits that harvesting insects for meat will have on the environment, cricket flour has a distinct advantage for those on a gluten-free diet. Cricket flour is similar in consistency to regular flour, and it’s bland, slightly nutty taste makes it a great choice to use while baking. It’s much higher in protein than wheat flour, so you may want to cut it with another type of gluten-free flour before baking. This addition will help improve the texture of anything you bake.

How Can Crickets End World Hunger?

Recent research into crickets as a food source has suggested that by 2050, world food production would need to approximately double. And with Western agriculture’s harmful impact on the environment, scientists have explored several alternative protein sources. The most successful traditional meat alternative thus far has been insect meat.

1 – Sustainability

We already know that plant-based diets have less of a harmful impact than meals that include meat. But convincing everyone on earth to adopt a vegetarian or vegan diet isn’t feasible. Crickets offer a sustainable way to get animal protein in the diet, but they don’t accelerate global warming and environmental destruction in the same way that animal agriculture does.

Even if the use of cricket powder and other forms of cricket protein don’t wholly replace animal agriculture, also removing some of the demand for meat will make a difference in environmental health and agricultural sustainability.

2 – Farms require fewer acres

Animal agriculture contributes to significant environmental pollution, often through contaminated groundwater and rivers. It also contributes to deforestation as acres of land are cleared to make room for cattle pastures. Even large tracts of rain forests have been cleared to accommodate the world’s increasing demand for meat and other animal products.

If the world population continues to increase, it’s possible that there eventually won’t be enough space to continue to support animal agriculture. And since animal agriculture contributes significantly to pollution, likely, some tracts of land will no longer be able to support plant or animal agriculture.

3 – Fewer pollutants

However, due to their much smaller size, insects are a much more environmentally-friendly species to raise. They don’t create the same amount of methane pollution that cattle do, and they also don’t require farmers to clear large tracts of land. Even a small barn or warehouse usually offers enough space to begin a cricket-growing operation.

Cricket production also doesn’t require nearly the same amount of water that goes into raising cattle. Water first needs to be used to irrigate fields and grow crops that are used to make cattle feed.

Some cities (like LA) now ban certain weedkillers and chemicals used in farming.

4 – They consume less water than other animals

Then the animals themselves drink water. Some countries face extreme water scarcity, making agriculture a challenge. But the smaller drain that insects place on the environment makes them a viable choice for dietary protein. In fact, some cricket production facilities even supply water to the growing insects through the use of plant matter.

Insects are easy to raise and don’t require a lot of resources. Thus, they also offer a way for resource-poor nations to produce high-quality protein. Once a grower starts a cricket colony, these bugs reproduce quickly and don’t need human interference.

5 – Harvesting does less harm to the environment

You might wonder how growers harvest the crickets. Most people will be relieved to know that the process is humane. They freeze the bugs to death. But insects don’t respond to cold in the same way that a mammal would. They become torpid in extreme cold, entering a kind of stupor until they finally succumb to the cold.

Thus, it’s worth mentioning that the killing of insects for protein also doesn’t produce a massive amount of waste that slaughtering animals does. The whole insect is used in the making of protein products. Plus, manufacturers don’t run the risk of environmental pollution and the spread of disease. Many people who run cricket-raising operations do so in part because they are environmentally conscious. Thus, growers continually explore ways to reduce and even eliminate any waste that raising insects creates.

Learn how to transition to a gluten-free diet in five easy steps.

Final Thoughts on Crickets as A Sustainable Protein

So far, the research on crickets as a nutritional source looks promising. One of the main factors limiting their popularity is likely the ick factor. Using insects for protein is a relatively novel concept. Furthermore, many people (especially those in Western countries) are averse to eating insects. If anything, the switch to insect protein is likely to be a gradual one. And it may never completely replace traditional animal meats. However, thanks to a good nutritional profile and a lower environmental impact, cricket protein might take over the world.

Science Explains the Link Between Artificial Intelligence and Your Health

March 3, 2020 by Power of Positivity

s.The term artificial intelligence receives mixed emotions in society. Many people feel that AI means that robots will take over the jobs of many humans, and the job industry will suffer. Though the fear is that people will become obsolete, it’s far from the truth.

Separating Fact from Fiction

AI creates new jobs with the birth of innovative products and methods. AI-driven computers make decisions that don’t require human intervention. In the future, will a robot make a diagnosis in the medical field and remove some of the roles that a doctor plays?

It’s imperative to separate fact from fiction as many applications of artificial intelligence are already in use. It has made significant changes in modern medicine and the way physicians handle their patients.

What Can Artificial Intelligence Do for The Medical Field?

Outside of robots, artificial intelligence in the medical field gives doctors and medical centers life-saving information and data on demand. They can quickly identify a patient’s best treatment methods, the potential outcome, survival rates, and they can gather this data from patients across the globe in a matter of minutes.

Armed with computer power, AI can quickly analyze trends and make predictions. The ability to detect potential health outcomes is substantial. It can help doctors know which treatments to use and which ones to avoid.

Computers are programmed with statistical techniques, which means the data that is entered can be scrutinized to identify unique patterns. Doctors can use these trends to make decisions about their patients’ health.

Crossing the Barriers of the Human Brain

Decades of data that has been collected can be entered into computers that allows this information to be used for your health. Since these computers need very little human interaction, it’s able to cross barriers that were once impossible. Some experts believe that the ability of artificial intelligence to improve the health care field is astounding.

A machine can learn new information, which means that it can keep it straight and put the data to good use. It doesn’t have the limitations of the human brain. Take, for instance, the astounding correlation between ovarian cancer and blood pressure medication.

Women who are diagnosed with ovarian cancer, who also happen to take beta-blockers, can live almost five years longer. No human would be able to analyze the data and come up with that conclusion.

However, using artificial intelligence, it was easy for the computer to spit out this data. By merely putting a woman suffering from this form of cancer on a beta-blocker, it may add years to their life. While this big data has not been sent to a trial yet, it gives promising hope that wasn’t there before.

Big Data Compares Patient History

Medical experts have dreamed of using this kind of intelligence to help their patients. Another way that the big data can assist is by comparing one patient with another.

For instance, if you have Parkinson’s disease, the data can look at what’s been the most successful with similar patients. It allows doctors to have a brilliant discussion with you about what statistically has worked. Together, you can make an informed decision about your care.

Did you know that the human brain can receive about 34 GB of data each day? In total, it can hold the equivalent of three million hours of television shows. That’s quite impressive when you consider how much information that contains. While the brain can hold a substantial amount of data, it cannot even compare to a computer.

Think of AI as an advocate for you that is continuously looking for a better way to treat your condition and making sure that your doctor issued a diagnosis correctly based on previous data.

Meet a kind nurse who helped a homeless man receive a live-saving transplant.

The Downside to Artificial Intelligence

Of course, many critics are against using artificial intelligence in the medical industry. One of the main points of concern is that big data can be used against doctors and hospitals.

If performance irregularities track, then the information can be used in lawsuits and other disciplinary actions. Can administrators discipline doctors and bring about lawsuits based on artificial intelligence data alone?

AI can also affect how the medical community treats a patient. Will some doctors do things to try to make the numbers look good in their favor, rather than have the best interest of the patient?

When it comes to a patient’s care, the stakes are high. Whenever people are involved, there will always be bureaucracies and competition, and this could directly affect the patient and the care they receive.

Consider top surgeons that are in high demand. One of the things that makes them at the top of their league is the survival rates of their patients. Some doctors may use artificial intelligence to refuse those that need a high-risk surgery.

Surgeons could eliminate the use of nonstandard treatments for fear that it will mess with the data and their status. There could be potential deaths from the lack of medical intervention that people desperately need. Consequently, AI can easily detect these trends.

If a surgeon purposely inflates their data by taking the easy cases and turning away the tough ones, then they taint the data. Or, if administrators manipulate the numbers when entering crucial data, then the use of AI is of little benefit.

The Advantages of AI Far Outweigh the Risks

The advantages of tapping into the power of AI far outweigh the risks. Using algorithms and various other types of intelligence has been around for some time. However, the medical community is just now beginning to learn how to collect and analyze the data for the good of the patients.

Over the past ten years, molecular biology has been the focus of study. Scientists have looked at the sequences of DNA and its associations. While it was exciting, the next decade seems to be dedicated to the development of big data.

Hospitals across the globe are adopting artificial intelligence as well as metric analyses to help in the care of their patients.

Proof of Artificial Intelligence Benefits

Most people think robots when they think of AI. However, AI only employs robots, only a portion of the time. One of the fascinating uses of this robot benefits autistic children.

Many autistic children can’t distinguish facial expressions. With the help of Dell Technologies, they created a robot that could teach children to identify emotions.

This robot, named Milo, is now used in 27 states around the country. It can help children from five to 17 years of age with facial expression recognition.

1 – Brain-Computer Interfaced Glasses for ALS

Another medical miracle came about to help patients who have Lou Gehrig’s Disease or ALS. As the disease advances, patients cannot speak or move. Communication becomes a significant issue.

However, the use of eye-tracking glasses allows many individuals to communicate once again. These devices are known as a BCI or brain-computer interface, and they vocalize a person’s thoughts. With these glasses, a person can read a book, check their email, surf the internet, and remain connected with friends and family.

2 – Identify Arrhythmias

Atrial fibrillation or AFib is one of the most dangerous arrhythmias of the heart. When a person has this condition, the risk of a heart attack or stroke increases.

However, an electrocardiogram or EKG identifies these dangerous arrhythmias with better accuracy than a human. Using AI software, identifying this intermittent problem can be done with ease.

3 – Next Generation Radiology

MRI and CT scans offer doctors a view of inside the body. However, many scientists believe that soon artificial intelligence will completely replace the need to get a biopsy of a tumor. Within the next decade, it’s understood that visual biopsies will become next-generation radiology tools.

4 – At-Home Heart Monitors

Long QT syndrome is a heart rhythm disorder that causes the heart to beat too fast and chaotically. It’s a rare condition that affects only one in 7,000 people.

However, using an AI-powered heart monitor can detect any arrhythmias that are dangerous and need prompt medical attention. It’s just one of the exciting inventions on the horizon with the use of artificial intelligence.

Learn the research supporting use of alternatives to heart surgery.

Final Thoughts About Artificial Intelligence and How It Improves Health Care

The use of AI has many benefits. One of the most exciting things for patients is that wait times will be improved. Johns Hopkins reports that since they are now using AI to allow patients to check-in, there has been a reduction of more than 30 percent of wait times.

By merely putting in self-help kiosks, they can save time and streamline the process. The medical community doesn’t know what all artificial intelligence can do for you and your loved ones until they fully implement its capabilities. The next decade will bring about significant changes, and with these changes come some exciting things for patient care.

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

They Recognize Needs And Feelings

They Put Things In Perspective

They Don’t Take Things Personally

They Don’t Make Things Personal, Either

They Don’t Let Their Emotions Rule

Integrity

Sincerity

Assistance

No White Lies

Vulnerability

Admission

Recognition

Blame

Excuses

Biases

Not Scheduling Breaks

Procrastinating

Always Running Late

Your Phone

The News

Social Media

Too Much Coffee

Too Little Water

Too Much Alcohol

Low-Fat Meals

Low-Carb Meals

Low-Protein Meals

Skipping Meals

Eating Too Little

Eating On The Go

Spending All Day Indoors

Staying Up All Night

Staying In One Weekends

Not Having Free Time At All

Every day is a day to shine. Shine on!