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10 Simple Ways To Beat Food Cravings At Night Without Going Crazy

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People often experience nighttime cravings due to various reasons such as poor daytime eating habits, primarily arising from stressful work or school schedules. For other people, a food craving could signify deep emotional troubles or hectic work schedules as the person subconsciously perceives the nighttime snack to be a self-medication tool.

Across the spectrum, however, people affected by this phenomenon crave junk foods. Such diet options are processed at a slow pace as one sleeps and end up being stored as fat in the body. Consequently, such people increasingly gain weight without realizing it. However, it is imperative to note that it is possible to beat such cravings at night if one understands the tricks discussed in this article.

Here’s how to beat food cravings:

local food

Healthy Snacking

One of the most significant problems with night snacking is that people tend to opt for unhealthy snacks to satisfy their cravings. In a bid to overcome a sugar craving at night, it is advisable to have a small bowl of yogurt or a small bunch of grapes instead. Fruits are excellent snacking options, and their natural sweetness tends to curb sugar cravings. However, it is vital to be careful not to eat a large number of fruits because fruits have a sugar known as fructose that the liver converts to fat (if in excess).

High-Intensity Training

A good workout can help your body burn fat and increase its metabolism rate, subsequently increasing your body’s ability to process foods. High-intensity training entails short intervals of intense workouts. A high-intensity training session of about 20 minutes a day is enough to pump up your heart rate and improve oxygen flow in the brain, especially in the cortex. Additionally, working out helps you curtail lousy eating habits, as you will not want to undermine the progress of the hard work at the gym.

Practice Self-Discipline

Thwarting a food craving could be as easy or hard as your mind perceives it to be. Research shows that it is possible to train your mind and body to beat cravings. You can use a few tricks such as brushing your teeth immediately after dinner to avoid consuming additional foods (except maybe a glass of water). Ideally, practice makes perfect. Within no time, your mind and body will dance to the same tune and help curb the cravings at night.

High Protein Intake

Proteins are quite filling and achieve this effect for a long time. As such, you should ensure that your dinner has a significant quantity of protein and whole grains to attain the filling effect. It is unlikely that you will think about snacking when you feel full.

Quench Your Thirst

Nutritionists warn that you should be wary of cravings at night because sometimes, thirst can manifest itself as hunger. If you wake up with ‘hunger pangs’ albeit having a decent dinner before bed, then you might want to take a glass of water to quench the looming thirst. Water has zero calories; hence, nighttime hydration will not be detrimental to the number on the scale.

Active Night Routine

After a tedious day at work or school, most people settle down in front of the TV and binge watch their favorite shows for hours on end. As you watch, you will most likely open a bag of potato chips and gobble it down along with soda. Interestingly, experts found that watching sad movies contributes to binge eating. Experts advise that you should instead opt for an active night routine that will help you avoid binge-eating snacks. Preferably, you might want to read a book or practice yoga poses to avoid thinking about food.

Regular Sleep Pattern

Good sleep is an integral aspect in attaining good health. A peaceful night’s sleep balances hormones and prevents fluctuations that lead to cravings. Try to incorporate a regular sleep pattern with at least 6 hours of sleep every day to create a healthy routine for your body.

Meal Planning

If you fail to plan, then you plan to fail. Consequently, failing to plan your meals can prompt you to eat anything that appears in your sight. To prevent haphazard eating, you might want to prepare your food over the weekend, come up with a weekly timetable for meals, or even prepare food and store it in the fridge. This way, you will organize the meals that you should eat every day, leaving no room for unhealthy food choices.

food

Solve Underlying Issues

Your food craving could be tied to an underlying emotional or mental complication such as depression, anorexia, or stress. In this case, you should seek to solve the underlying problem, as this will help you assuage the cravings. Identify the triggers for your particular eating issue and learn to avoid them.

Temptation Bundling

Healthy living does not necessarily mean having food you do not enjoy. You can curb your daily night cravings by utilizing the temptation bundling technique where you reward yourself after accomplishing a task. You can indulge in an ice cream treat once a week to prevent the tendency of eating at night the entire week. Not only will you have something to look forward to, but you will also beat the cravings every day.

In conclusion, you can combine the strategies discussed in the article to help you beat your nighttime craving. Within no time, the strategies will help you reap the benefits of your efforts.

11 Foods For People Suffering From Depression

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It’s often considered the d-word and many people are ashamed to discuss it. However, depression is more common than most realize. While many people struggle silently, it’s important to know that there are ways to beat it and live a happy life. One of the ways includes your diet.

Consider the following 11 foods to help fight depression:

1. Apples

There’s a popular saying that an apple a day keeps the doctor away. Many people don’t realize how all-encompassing that statement really is. The antioxidants found in apples are instrumental in helping the brain at the cellular level. The fiber is also instrumental because it helps to regulate the blood sugar. When you have a spike in blood sugar, this doesn’t do anything to help with the possibility of mood swings. If you’re someone who has to deal with depression, grab an apple and enjoy it as a mid-day snack. It’ll give you enough energy and decrease the chances of a slump in your day.

2. Onions

Onions are incredibly powerful for your digestive system. When you have inconsistency in your digestive tract, it can easily lead to certain cancers and chronic ailments. It’s also very powerful for helping you boost your mood. Everything is connected. In order to get the effectiveness out of onions, it’s best to consume them in a raw state. Try them as a topping for your sandwich at lunchtime. It’s also a good idea to chop them up and eat them in a salad.

3. Beans

Beans are popularly known for their ability to get things moving in your digestive system. Since the body digests beans at a slower rate than other foods, this process helps the blood sugar remain stabilized. Make a delicious turkey chili and include a mix of kidney beans and pinto beans. You can also season black beans and add them on top of white rice for a delicious nod to the Cuban culture.

4. Mushrooms

Mushrooms are helpful for creating a healthy environment for your gut and gut bacteria. It can serve as a probiotic. Most people love sauteed mushrooms. You can choose to saute mushrooms and eat them on their own. You can also add them to a tomato sauce or a morning omelet. Whether you struggle with a mental illness or not, it’s always important to get your morning nutrition. It’ll help you start the day well.

5. Tomatoes

There are studies that show that people who deal with depression tend to also have lower levels of folate in their system. Folic acid plays a role in stabilizing the mood. Start the day by adding a few slices of tomato to your avocado toast. You can also enjoy fresh, raw tomatoes in a salad or sandwich.

6. Green, Leafy Vegetables

Green, leafy vegetables are excellent for so many reasons. When it pertains to depression, green, leafy vegetables are helpful because of their ability to decrease the chances of inflammation. Inflammation plays a role in minds that are depressed. Green, leafy vegetables can help reduce the chances of depression. It’s wise to include green, leafy vegetables in every single meal. Green smoothies work perfectly for breakfast. A salad is great for lunch. A side dish of bok choy works well for dinnertime.

7. Avocados

Avocados increase brain function and brain power. They contain oleic acid, which is instrumental in its ability to provide healthy fat content. It works well inside of smoothies and salads. You can also enjoy it in guacamole, as it’s the star ingredient.

8. Seeds

Seeds like chia seeds, flax seeds and sunflower seeds provide copious amounts of Omega-3 fatty acids. Most seeds are also excellent sources of dietary fiber as well. Add chia seeds to a smoothie or a bowl of yogurt. Chia seeds tend to swell up in whatever liquid they’re placed in. Once they’re in the digestive system, they’re able to keep a person full and satiated for a longer period of time.

9. Walnuts

Walnuts are known for their ability to support brain health, which is important for anyone who is battling depression. Since it is a nut that’s known to reduce the symptoms of depression, consider regular consumption. Purchase walnut meal to add as a topping for oatmeal in the mornings. Walnuts also make a great snack on their own. They can also go well as a topping for a savory salad or a fruit salad.

berries for depression

10. Berries

Just like apples, berries are filled with antioxidants. Great choices include blueberries, strawberries and raspberries. Use them in green smoothies, cereals and salads. You can also eat them on their own for a delicious treat. Studies show that when people consume lots of antioxidants, they decrease their chances of experiencing intense depression.

11. Coffee

While caffeine is frowned upon in many communities, coffee might be an answer for those who struggle with any type of depressed feelings. There are studies that link caffeinated drinks like coffee to depression prevention. The caffeine blocks certain receptors in the brain from activating. This prevents a response of lethargy, which leads to depressed feelings.

As you work towards incorporating these foods into your diet, it’s always important to do your due diligence. See a medical professional and a psychiatric counselor to work through this mental illness if you show signs and symptoms.

https://www.youtube.com/watch?v=CU2LlJxEdJ4

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5 Effective Ways To Deal With A Narcissist Boss Without Losing Your Mind

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“Narcissists are great con-artists. After all, they succeed in deluding themselves! As a result, very few professionals see through them.” ~ Anonymous

Bosses: we all have them, and we all understand how difficult they can be at times. Many of us manage to adopt effective ways to deal with our demanding bosses. However, some of us must deal with bosses who have behaviors that are simply outlandish. Just imagine working for someone that has an overinflated sense of self and no regard for other people. Well, there are many of us that deal with bosses like this on a daily basis. It is a trying situation where, oftentimes, the employees feel like they are under the regime of a raging tyrant who thinks they know it all. This is no fun at all, and it can definitely make it difficult to function in a professional capacity. Welcome, sadly, to the world of the narcissist with power.

Learning how to deal with a narcissist boss is recommended for those of us who aren’t ready to say goodbye to our current place of employment. Let’s face it; we have to work to survive. But, that doesn’t mean that we have to allow someone else’s behavior to make our professional lives unbearable.

HERE ARE FIVE WAYS TO DEAL WITH A NARCISSIST BOSS EFFECTIVELY:

narcissistic rage

DON’T TAKE IT PERSONALLY

This may be easier said than done, but it is very important that you avoid personalizing negative behavior from your boss. Narcissists employ a variety of techniques to make them feel important. Many of these techniques, such as gas lighting and manipulation, are used to make others feel bad about themselves. Narcissists love nothing more than to see people riled up over their behavior. Remember your boss is the one with the issue…not you. Don’t take the bait.

TAKE THOSE BREAKS

When you work for a narcissist, breaks are important for your mental health. Many psychotherapists promote going “no contact” when dealing with these types of people. This is when a person decides to end all contact with a person in order to maintain or re-establish overall well-being. If you choose to work under a boss that displays narcissistic behaviors, it is imperative that you take the necessary time for yourself throughout the workday to replenish from the toxic behaviors. Go for a walk around the block. Take some healing, replenishing deep breaths. Treat yourself to a delicious lunch away from your job. Self-care is of the utmost importance when dealing with extreme personality types.

BOUNDARIES ARE YOUR FRIEND

Narcissists love to push the edge and see just how far they can push others. It is for this reason that boundaries are vital. Even in a professional environment, you have the right to assert limits. People should know what is not acceptable. Being a boss does not give a person the license to treat others with disrespect. Remember, you show people how you should be treated. You are only a doormat if you allow yourself to be. Respectfully establish your limits so you can maintain your dignity.

ACCURACY IS YOUR SAVING GRACE

Mistakes happen, but when you work for a narcissist, it’s best that mistakes not happen too often. Narcissists are always looking for flaws in others. If your boss is a narcissist, they may actually “get off” on seeing you do something wrong. Do yourself a favor and check and re-check everything you can. Save those emails and notes as a paper trail just in case you need to defend yourself against possible sabotage from your boss. It is always best to be safe rather than sorry.

IT’S ALL ABOUT YOU

Sometimes the job experience is far more important than the person that you work under. When it comes to dealing with a narcissist boss, it’s important to have a game plan in mind. Why are you tolerating the behavior? If it’s to gain valuable professional experience, keep this as a constant reminder to help you deal with the often trying antics of a narcissist in power. Ironically, in the end, it’s not about your boss. It’s about you.

narcissist

When you work for someone with an extreme personality disorder, it is important that you have a strong sense of purpose. Staying focused on the job at hand allows you to place yourself and your professional goals first. While you will never be able to control the actions of others, you do have control over yourself.

Just remember that many would run for the exit if they had to work for a narcissist each day. If you can deal with a narcissist boss, you are developing emotional fortitude that can get you through just about anything.

10 Helpful Anxiety Remedies That Will Completely Change The Way You Feel

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Are you suffering from anxiety? If yes, then you should know that with a few tips, you can treat the condition by yourself. Anxiety can become a serious medical condition if left untreated. Hence, upon realizing that you are suffering from the condition, treat it immediately.

Here are ten ways to beat anxiety and change the way you feel:

1. Meditation

With meditation, you can manage fear and stress by slowing racing thoughts. A variety of meditation styles such as yoga mindfulness and meditation could help. Mindfulness as a meditation technique is becoming famous for therapy. According to research, mindfulness-based meditation can be highly effective for people suffering from stress and mood disorders.

2. Exercise

According to a study, exercise assists to burn off anxious energy. However, high-quality research is necessary to determine its effectiveness. Exercise can also help with fear triggered by stressful situations. A 2016 study showed that people suffering from stress as a result of quitting smoking could benefit from exercising.

3. Writing

You can manage stress better when you have a way to express it. According to research, journaling and other writing forms can assist people to cope with stress. A 2016 study, for instance, showed that creative writing could help teens and children in anxiety management.

4. Relaxation Exercises

Some people unconsciously clench the jaw and tense the muscles in response to anxiety. Exercises relating to progressive relaxation can assist. Attempt to lie in a comfortable position and slowly relax and constrict each muscle group. Start with the toes and work up to the jaws and shoulders.

5. Aromatherapy

You can ease anxiety and stress by smelling soothing plant oils. Particular smells can work better for some individuals than others. Hence, consider experimenting with a variety. Lavender may particularly be helpful. According to a 2012 study, aromatherapy with lavender helped to ease issues with sleep in the long run while reducing the heart rate in the short run.

6. Time management Strategies

When people have a lot of commitments at the same time, they suffer from stress. These may involve health-related, work, and family activities. Planning your next cause of action can assist to manage this fear. Time management strategies that are effective can assist individuals to focus on a particular task at a time. Resisting the multitasking urge, using online calendars, and using book-based planners can help with this. When a significant project is broken down into steps that are manageable, the individual can accomplish the tasks under less stress.

7. Cannabidiol Oil

This oil has been derived from marijuana or cannabis plant. Cannabidiol (CBD) oil lacks tetrahydrocannabinol (THC), the substance that makes you ‘high.’ CBD oil can be found without a prescription in various healthcare shops. According to research, it can assist in panic and stress reduction. In regions where marijuana has been legalized for medical purposes, doctors can prescribe the CBD oil.

8. Herbal Supplements

Various herbal supplements claim to have stress reduction properties. But, there is not much scientific evidence to back this up. Therefore, it requires you to work with a doctor with a background in herbal supplements and their effect on other drugs.

9. Herbal Teas

Various herbal teas claim to aid in sleep and reduce stress. Some individuals find the process of preparing and drinking tea soothing. But particular teas can directly affect the brain, which leads to stress reduction. According to research, chamomile can change cortisol levels, which is a stress hormone.

anxiety

10. Time with Animals

Pets provide support, love, and companionship. According to research, pets can help people suffering from various health issues such as stress. People prefer dogs, cats, and other tiny mammals. But people suffering from allergies can also get pets that lack fur. According to research, caring for crickets can boost the psychological health of older persons. Spending time with animals may also lead to stress and panic reduction where trauma is involved. According to a 2015 study, grooming and spending time with horses can reduce stress and fear linked to trauma.

Conclusion

Meditating, exercising, writing, doing relaxation exercises, undertaking aromatherapy, undertaking time management strategies, using cannabidiol oil, using herbal supplements, drinking herbal teas, and spending time with animals are some of the remedies that you can use for stress and panic reduction.

These remedies are all natural, and you don’t have to worry about intake of harmful chemicals in your body. You will not only beat anxiety, but you will also boost your creativity in the case of writing; improve your physical health in regard to exercising; improve the quality of your life by utilizing time management strategies and spending time with animals; and benefit from nutrients in herbal teas and herbal supplements. In case you need further assistance, seek medical help.

Breastfeeding Benefits : What Should New Mothers Know About Breastfeeding

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Apart from providing basic nutrients and vitamins for your baby, breast milk also protects your young one from dangerous diseases. The milk contains antibodies and proteins that protect the baby from infections.

In fact, the American Academy of Pediatrics urges new moms and existing ones to breastfeed their baby for the first six months after birth. You shouldn’t feed the baby any formula during this period since it can mess with the child’s immune system.

Other known breastfeeding benefits are as follows:

breastfeeding benefits

1. It Protects Your Baby From Having Allergies

An allergic reaction happens due to inflammation caused by undigested food in the intestines. Breast milk contains secretory IgA, which prevents the baby from developing allergic food reactions by creating a protective layer on the baby’s digestive tract. Babies that are fed formula during the first six months of development are vulnerable to allergies because the formula lacks IgA.

2. It Can Boost Your Child’s IQ

Research shows that breastfeeding can increase a baby’s IQ by facilitating the growth of white matter in the brain. Another study discovered that children that drunk breast milk continuously for the first six months scored 7.5 points higher on verbal tests. Further research is still ongoing, but the current results prove that breast milk is good for your baby’s cognitive development.

3. It Can Prevent Obesity in Infants

According to publications in the American Journal of Epidemiology, breastfeeding reduces the baby’s likelihood of developing obesity in their teen or adult years. In fact, the longer the child was breastfed, the less likely they were to become overweight. The reason why breast milk prevents obesity is because it has less insulin than formula.

4. Reduces the Likelihood of Sudden Infant Death Syndrome (SIDS)

SIDS happens when a baby stops breathing while they are asleep. There are a number factors associated with this disease, such as brain defects and respiratory infection. Luckily, breast milk has been shown to reduce the baby’s risk of developing SIDS.

5. A Natural Source of Nutrient Supply

Breastfeeding benefits your baby throughout the entire development period. Unlike synthetic formula, the composition of breast milk changes to cater for your baby’s growing demands. Colostrum – the first breast milk that you produce after giving birth – is full of protein and low in sugar to satisfy your baby for longer. Four days after birth, you begin producing full milk which has a higher volume and protein content to catalyze your baby’s growth.

Benefits On You

1. Lowers Stress and Postpartum Depression

Breastfeeding benefits the mother too. If you are a first time mother, you’ll realize that nursing your baby relaxes you. This effect is brought about by the production of oxytocin, or ‘the happy hormone’. Giving your child breast milk also reduces blood pressure and after-birth anxiety.

2. Lowers Risk of Getting Cancer

Research shows that continuous nursing lowers your risk of getting ovarian and breast cancer. Furthermore, if you breastfeed for one year or more, your chances of breast cancer go down significantly. Although it’s not clear how this happens, biologists believe that lactation leads to positive structural changes in the breast tissue.

3. Helps Burn Calories

Breastfeeding benefits you by helping your body break down fat. Whenever you release breast milk, you burn 20 calories for every 1 ounce. This means that if you feed your baby 1 ounce of breast milk daily for one week, you burn 140 calories.

breastfeeding benefits

4. Healthier Bones

If you breastfeed your baby on a daily basis, you reduce your chances of getting postmenopausal osteoporosis. This effect happens because lactation enables your body to absorb calcium more efficiently. In fact, producing breast milk makes your bones denser and stronger.

5. Stops Menstruation For A While

When you are lactating, you are less likely to ovulate because the process lowers the production of estrogen and progesterone. Usually, you resume regular menstruation after six to eight months when the prolactin levels eventually go down and the volume of breast milk also subsides.

Conclusion

Breastfeeding benefits both you and the baby. In case you are new to parenthood, try to give your baby as much breast milk as possible during the first six months so that they can grow without health problems. If you feel that there’s something else that needs to be added to this list, contact us.

10 Positive Life Quotes Everyone Needs To Live By

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Life quotes can give us a boost when we need it the most. When circumstances get you down, inspiring life quotes are there to help you find a way to move forward. These life quotes apply to many different situations in life. Whether you are looking for a way out of a difficult problem or for a pick-me-up on a rough day, life quotes can lead the way.

Often, our paths are difficult. Inspiring life quotes can help by showing a better example of how to deal with our problems. The people who are quoted here have all gone through painful times in their lives and eventually found a path to success. You too can transform your life through living by their example.

10 Positive Life Quotes Everyone Needs to Live By

maslow hierarchy of needs

1. “The path to our destination is not always a straight one. We go down the wrong road, we get lost, we turn back. Maybe it doesn’t matter which road we embark on. Maybe what matters is that we embark.” – Barbara Hall

2. “The heart of human excellence often begins to beat when you discover a pursuit that absorbs you, frees you, challenges you, or gives you a sense of meaning, joy, or passion. – Terry Orlick

3. “Musicians must make music, artists must paint, poets must write if they are ultimately to be at peace with themselves. What humans can be, they must be.” – Abraham Maslow

4. “Life is too short to wake up in the morning with regrets. So, love the people who treat you right and forget about the ones who don’t. And believe that everything happens for a reason. If you get a chance, take it. If it changes your life, let it. Nobody said that it would be easy, they just promised it would be worth it.” – Harvey MacKay

5. “We need to learn to love ourselves first, in all our glory and our imperfections. If we cannot love ourselves, we cannot fully open to our ability to love others or our potential to create. Evolution and all hopes for a better world rest in the fearlessness and open-hearted vision of people who embrace life.” – John Lennon

6. “You need to learn how to select your thoughts just the same way you select your clothes every day. This is a power you can cultivate. If you want to control things in your life so bad, work on the mind. That’s the only thing you should be trying to control.” – Elizabeth Gilbert

7. “You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You, yourself, as much as anybody in the entire universe, deserve your love and affection.” – Sharon Salzberg

8. “Don’t let the expectations and opinions of other people affect your decisions. It’s your life, not theirs. Do what matters most to you; do what makes you feel alive and happy. Don’t let the expectations and ideas of others limit who you are. If you let others tell you who you are, you are living their reality — not yours. There is more to life than pleasing people. There is much more to life than following others’ prescribed path. There is so much more to life than what you experience right now. You need to decide who you are for yourself. Become a whole being. Adventure.” – Roy T. Bennett

life quotes

9. “Why do they always teach us that it’s easy and evil to do what we want and that we need discipline to restrain ourselves? It’s the hardest thing in the world– to do what we want. And it takes the greatest kind of courage. I mean, what we really want.” – Ayn Rand

10. “There is freedom waiting for you,
On the breezes of the sky,
And you ask “What if I fall?”
Oh but my darling,
What if you fly?” – Erin Hanson

Final Thoughts

These wonderful life quotes will teach you how to deal with the stress you experience every day. They will remind you that everyone is vulnerable and that everyone needs to build their strength from within. With these life quotes, you will be able to bring yourself much-needed inspiration.

10 Healthy Habits That Can Help You Say Bye Bye To Depression

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As anyone with depression or anxiety knows, sometimes there’s no real reason or trigger for feeling the way that they do. In fact, 14.8 million Americans share this condition known as depression. It also manifests as different symptoms for different people. Where some may feel listless and low on energy, others may feel disinterested or even under-stimulated. Because it varies from person to person, this condition is so difficult to treat or manage.

Because of its far-reaching existence, however, researchers have devoted a great deal of time to researching the condition. As such, they’ve discovered a few ways that can help to deal with depression. So, if you or someone you know is suffering, then consider some of these healthy habits to adopt.

10 Healthy Habits That Can Help Depression

depression

1. Exercise

While it may seem almost impossible to drag yourself out of bed, keeping yourself responsible is one of the best ways to deal with depression. Your fitness is one of those responsibilities to focus on and perform. Exercise has been shown to have powerful effects on more than just your health; it can boost your mood, too. While you exercise, you release endorphins, and it’s this molecule that can help make you feel happy.

2. Spiritual Routines

This can differ for every person. For some, it might mean spending an hour or a few minutes in quiet reflection with their respective religious affiliation. For others, it might mean meditating for a while right after they wake up. It could even be as simple as making a cup of coffee and starting your day with a book. Find something that nurtures your spirit, and make it a habit.

3. Discover The What

Another common theme of depression is asking yourself why it is happening to you. The why isn’t important. Instead, understanding what it is doing to you is far more important. By being able to recognize what is stemming from your condition, you can offer yourself a chance for reflection and understanding. You could just end up discovering something new about yourself.

4. Find Support

It can be easy to withdraw, but an excellent way to deal with depression is to not do it alone. Whether your support group is your friends, your family, a group that also deals with depression, or even a therapist, find that group and check in with them regularly. A lot of healing can come from listening to and supporting others.

5. Clean Your Life

Self-reflection is a powerful tool in fighting the condition. Take some time to examine the relationships in your life. Are there toxic people who continue to bring you down without you first realizing it? Are there relationships that, perhaps, don’t add anything to your life? Is there a hobby that is negatively impacting your mental or physical health? All of these should be washed out and removed. It may be difficult to do, but they are necessary.

6. Travel

While flying across the country isn’t the most feasible for every person, it should certainly be attempted. By experiencing other people’s lives, it can help with your perspective and help you learn more about yourself. Learning about a different culture, especially, can be an excellent point of growth.

7. Service

This may also prove to be difficult when your focus has been situated on yourself. However, by forcing that focus on someone else’s plight and actually being able to assist them, you can help yourself far more. Take the time to serve your community and discover your own form of healing.

8. Learn Something New

To help with that understimulation, consider your bucket list. What’s something you’ve always wanted to do or learn about? Set some time aside and join a workshop or class and learn a new craft or hobby.

9. Eat Right

You may not realize how much your diet can actually affect your mood. It does. Try taking out the comfort food and replacing it with wholesome vegetables and fruits. The energy boost you receive from good food could be exactly what you need to break through the fog.

depression

10. Write A Journal

A final method that you may want to consider is keeping a journal. By having an outlet where you can safely express your thoughts, you can remove some of that weight on your chest and shoulders. It can also be an excellent place to test your words out if you need to speak to someone about something.

Not Alone

The important thing to remember about dealing with this mental illness is that you are not alone. There’s support readily everywhere. With these methods in hand, you can shake off the shadow and live.

Therapists Explain 5 Best Ways To Stop Anxiety

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More than 28 million Americans suffer from panic every year. Most people don’t realize what they are dealing with until the symptoms become crippling. While so many are suffering from this condition, it’s estimated that 38 percent don’t seek help. The problem is that there is still a stigma attached to mental health disorders. Then consider those that don’t have insurance or feel they can handle the issue alone. It’s acceptable to have nervousness regarding deadlines at work, a busy schedule or the daily grind. However, it’s when that angst starts interfering with your day that it becomes a disorder.

Anxiety disorders are divided into six categories, they are:

•OCD or Obsessive-Compulsive Disorder
•PTSD or Post Traumatic Stress Disorder
•GAD or General Anxiety Disorder
•Panic Disorder
•Social
•Phobias Such as Agoraphobia

5 Ways to Stop A Anxiety Attack

Research shows that an imbalance of the chemicals in the brain causes that unwanted feeling of impending doom. While medications have proven to be a great source of help for many, they are not always the answer. There are many ways to help rebalance those chemicals that don’t require prescription drugs. By following a few simple tips, you can learn how to stop a panic attack and ease the racing heartbeat, nausea, sweating and intense fear.

1. Learning the Feeling of Impending Doom Will Pass

Once you have experienced a few panic attacks, you will soon begin to recognize the symptoms. You must train your brain to comprehend that the situation is temporary. Though it feels like you are having a heart attack or a stroke, you must remind yourself that it will pass. Most panic attacks last between 3-10 minutes. Though you will be left feeling drained, you can still carry on your day once it’s gone.

Keep a journal of attacks and the sensations you experienced. Refer to this journal to help you make a mental note of how your anxiety disorders displays. Then, the next time one of these sudden attacks comes around, you can remind yourself that these feelings happened before, but you quickly recovered. You can lessen the severity by calming yourself during the incident.

2. Teach Yourself the Art Of Deep Breathing

One of the best ways to beat anxiety is through deep breathing. When a mother is in labor, breathing exercises help her to control the pain. The same theory is used to help with panic. Inhaling deeply and exhaling slowly can help to get the oxygen flowing.

Do you experience a choking sensation when you are having an attack? Most people hyperventilate and don’t get the oxygen they need. However, a deep breathing exercise can help to shorten the duration of the attack. Mastering the art of breathing can help you to control these unwelcomed attacks too.

3. Add Exercise to Your Day

How many times has your doctor told you that you need to exercise? While you may have been thinking about your weight, they know that working out has a bigger impact than calories and pounds. Exercise can do as much as an antidepressant medication. When you move your body, you cause a chemical reaction that releases endorphins in your brain.

The “feel good hormones” as they are called, help to balance neurotransmitters and improve your mood and anxiety level. There are numerous stories on the internet of people who have increased their exercise and decreased their panic, depression, and improved their whole outlook.

anxiety

4. Find Your Happy Place

It’s hard to be tense when you picture yourself lying on a beach soaking up the sun. Visualization is a great tool that many find effective. You must remove your mind from the panic to calm yourself. The next time your heart is racing, and you are feeling the sensation of impending doom, do your deep breathing exercises and picture yourself at a happy place.

Some take themselves to the mountains reaching the top after a long climb, or others want to go to grandma’s house and reminisce about the good old days. Find “someplace” that brings you peace and makes you feel good. One of the best ways to beat anxiety is to transport your mind to a happier place.

5. Use Self Talk

Self-Talk is a very effective tool that works. Have you ever heard the term “talk yourself off the ledge?” The same theory applies to talking yourself through a panic attack. Tell yourself things like:

•”This is a temporary situation.”
•”I am not dying.”
•”I’ve had this happen to me before and was okay.”
•”These sensations are not life-threatening.”
•”I am not having a heart attack or stroke.”
•”I can get through this.”

By giving positive reinforcements during these stressful times, you can learn to minimize their effect. Beating anxiety is not something that is done overnight. However, you can reduce the frequency, the impact, and learn to manage this debilitating condition.

https://www.youtube.com/watch?v=lFdcCXmGpy4

10 Traits Of A Type A Personality

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We all know someone who is overly competitive and impatient, but have you ever considered what else goes alongside these traits? Better yet, have you ever wondered how to best be around someone with these traits, or how others can be around you? Knowing the traits of a type A personality in conjunction with best practices can help you communicate information as well as receive it, and can assist you with decision making, whether logical or intuition-based.

Type A personality traits can seem a little more on the hostile side than most others, but they have quite the redeeming qualities as well. People with type a personality are incredibly productive and self-motivated. With their energetic tendencies, they can amp up a room just by walking in!

10 Primary Traits of a Type A Personality

1. Aggressive 

The first thing to note about type A personality is their aggressiveness. The person will want to win, and they will want to win now! If expressed in a healthy manner, such as refraining from lashing out, they can use their aggressive tendencies to be very productive. Keeping this aspect in check, however, is a must for interpersonal relationships.

2. Competitive 

With their strict adherence to guidelines, type A tends to be very competitive. Being goal-oriented, they want to get to the finish line! Alongside that, however, they tend to not feel joy in their accomplishments. This competitive nature can cause them to overreact, which can cause high blood pressure if left unattended.

3. Ambitious 

The ambitiousness in this personality type is a force to be reckoned! Once they set their sights on an idea, they will not quit until their idea is complete. Having this ambitiousness gets the goal finished, but remember to appreciate the efforts you have put into a project. You will be much happier in the long run!

4. Impatient 

Oftentimes this temperament will loathe waiting in line because of their sense of time urgency and impatient demeanor. If their time isn’t managed correctly, they could lash out, making them seem quite aggressive!

5. Time Urgent 

If their needs in time management aren’t being met, this can often make the person hostile and offensive. They will expect everyone to also be aware of time urgency, and when working with others will have an unending need to get everyone on the same page and finish their deadlines ahead of schedule.

6. Fast Talking 

Everything that is in a type A’s head needs to be said right away, including the next sentence! These fast talkers have so many things they want to tell you and can’t talk fast enough to get it out!

7. Perfectionist 

The perfectionistic thought process could cause quite a bit of anxiety for the person with type A personality traits, and they are often susceptible to stress because of their fear of failure.

type a personality

8. Hostile 

Type A personality traits tend to be overly competitive and perfectionists. If their needs in time management aren’t met, this can often make the person hostile and aggressive. Furthermore, a type a personality can be susceptible to heart attacks. They tend to hold in their emotions, making them also vulnerable to coronary disease.

9. Conscientious 

The work wishes of a type a call for a higher level of productivity and conscientiousness, or thorough aspects of workflow. They are very aware of their deadline and will labor on until it is met!

10. Energetic 

These people are very energetic, and it can often be a challenge to keep up with them! The energy flow in the type a personality they exude keeps them busy and interactive.

With any personality type, it is best to associate what the perks are as well as the risks involved. Knowing your personality type will give you an understanding of your personal people preference, or who you plan to keep company alongside. Furthermore, you will be able to work with all types of personality, even if they do not match your own, because you will understand their key traits. Building better relationships is always a great way to heighten your self-esteem, or maybe help someone else who has trouble connecting with others.

One final thing to note is the predisposition to how your personality affects your body. If you are someone who holds in your emotions, finding a healthy way to express them can be vital to keeping yourself in good health. Working out is one way to keep your heart in check and, if done right, can help push out hostile emotions that may come out in aggressive behavior if not addressed. We’re all in this life together, and the more we learn about one another, the better off we will be both mentally and physically.

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