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7 Things Nobody Told Me About Depression (That I Wish I Had Known)

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It’s the disease that’s in the news almost daily. Almost everyone in the country knows someone or has been affected by it and doctors have no known cure. This scary proposition sounds right out of a horror film but it’s all too real. Depression is an all too common disease that affects over 300 million people around the globe according to the World Health Organization.

If you suspect that you’re suffering from the disease, you may think that you can just hop online, check your symptoms, and find a way to get better–wrong. Not all people deal with the disease the same way or even the right way. There are all sorts of remedies like meditation, therapy, and a change in behavior. The true answer is that it’s a combination of solutions that will help to ease the disease.

In the meantime, if you’re researching how to deal with the disease, you’ve found the right place.

Here are 7 things that I wish I had known about depression:

Sadness Is Not What You Think

Sadness isn’t always a symptom of the disease. It can appear in some but not others. So how do you know when you’re experiencing sadness and not the disease itself? Sadness is a completely normal human emotion–everyone experiences sadness. The disease of being depressed, however, is a completely different animal.

Sadness in those that are are trying to deal with depression is pervasive, constant, and life affecting–it’s an abnormal reaction to external stimuli. Things that don’t normally trigger sadness will now ruin your entire day. It’s an emotion that will sap the energy from all other emotions.

Physical Pain

It’s not just a mental disease, but a highly physical one as well. The daily toll that grinds down on your body will leave you fatigued and cause you physical pain. Chest palpitations, aching muscles, and a constant desire to sleep are symptoms found in many sufferers.

It’s ironic, however, that a common way to treat depression is through exercise. Your body and mind will be screaming “NO!” The disease tells your mind that you won’t get better and it tricks the body into thinking the same.

It’s Not A Choice

Nobody chooses to be depressed. If you’re experiencing the disease, you will know that that phrase rings with truth. Often, people may come up to you after hearing of your diagnosis and say, “Snap out of it,” or “Oh yeah, I had that.” They’ll offer up unsolicited advice and counsel that can actually do more damage.

The worst part about the disease is that it grows and expands across your brain and thoughts. It shows you a path filled with dark and dreary but it is a well laid out map. You can’t just will your way out of the disease. It will take a concerted effort to fight your way out of the depths. The hard part is not depression, it’s getting away from it.

Anxiety is Your New Best Friend

Anxiety doesn’t always go along with depression but if you are suffering, the chances of being impacted by anxiety rise by 60-70%. A 70 percent chance is good odds in Vegas but with your mental health, it’s terrifying.

Everything will stress you out and may be a trigger leading to a horrible day. A flippant comment from someone on the street may have you reaching for the covers and pulling them tightly over your head as you curl into a little ball. You’ll replay the incident over and over until you no longer want to get out because the stressors of anxiety will be too much to bear.

Suicidal Tendencies

Many think that suicide is a universal symptom of the disease–it’s not, by the way. Sufferers of the disease may never even think about suicide. Some may just think about death or disappearing from the world. If these manifest into thoughts of suicide, you should seek help immediately.

Suicide is never the answer. Help is available even if it doesn’t seem like it now. According to studies, 8 out of 10 people that consider suicide will let their intentions be known. If you are experiencing or know someone who is experiencing these intentions, please call a suicide hotline.

The Disease is Sneaky

You could be having a great day and then “Boom!” something is triggered and you’re deep into your head again. It sneaks up on you when you least expect it and at the most inopportune times.

You won’t even know you have the disease, at first. It starts as a tiny, little seed. Each passing day things may cause that seed to grow and grow and grow until it’s fully mature. At this point, it’s difficult to get rid of and there was nothing you could do to prevent it.

You Are Not Alone

Being depressed can leave you isolated and withdrawn from the world. Going out for drinks, shopping for groceries, or seeing a movie at the theater may feel like a chore. You’ll stop talking as much with friends and family and you’ll wonder where everyone went.

depression

 

They didn’t go anywhere; they’re still there. They also might not understand what you’re going through. This only compounds matters because if you were to lash out or avoid these people in your life altogether, they may even come to resent you. All this piles up into the feeling of loneliness and abandonment that is difficult to get over.

Realize that you’re not alone. According to the ADAA, depression affects 6.7% of the population, or 16 million adults. Chances are that at least a few people in your life have experienced or are experiencing the stresses of the disease.

Don’t give up. It may seem like the easy thing to do but to deal with depression, it takes a monumental effort on your behalf. Friends and family may not be the ones to get you that assistance. Sometimes, the first step is identifying the issue and then seeking treatment. One thing is for certain–it does get better. It may not seem like it now but it truly does and when you emerge from the depths of the disease, you will be a whole new person–tougher and stronger, with eyes wide open.

21 Things You Can Do When Bad Things Happen

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When misfortune enters our lives, we often wonder what we have done to bring trouble upon ourselves. Everyone experiences bad things in their lives from time to time. Dealing with setbacks is part of the human condition. Sometimes these bad things are career related and sometimes they are related to dealing with family and friends.

No one can stop bad things from happening, but we can control our reaction to them. Taking action can help you process your disappointment. These 21 tips will help you learn to move forward from misfortune and find a sense of peace.

21 Things You Can Do When Bad Things Happen

“Here is the rule to remember in the future. When anything tempts you to be bitter: not, ‘This is a misfortune’ but ‘To bear this worthily is good fortune.'” – Marcus Aurelius

1. Focus On What You Can Control

Rather than obsessing about the ways life has let you down, it’s a good idea to focus on what you can change. Don’t focus on the ways you failed.

2. Avoid Unhelpful Thoughts

When bad things happen, do your best to adapt your thinking to a more positive mindset. Don’t blame yourself for your misfortune.

3. Reach Out to Friends

Friendly support can help you deal with bad things when they happen. Find a trusted friend with whom to share your emotions.

4. Exercise

Exercise can burn off the bad feelings in your heart and give you a boost from endorphins.

5. Think Objectively

Rather than focusing on how the bad things make you feel, look at them without interference from your feelings.

6. Ask for Help When Bad Things Happen

Always be willing to swallow your pride and ask for help fixing your problem.

7. You Can Change Your Reaction

It’s important to remember that while you can’t stop bad things from happening, you can change your attitude. Try to take control of your emotions.

8. Accept What Happened

Moving forward requires letting go of our self-pity and blame.

9. Do Your Part

When misfortune happens to other people, focus on how you can help them. When they happen to you, take concrete steps to make the situation better.

10. Write Down Your Feelings

Journaling can be an immense help in processing your thoughts. If it makes you feel better, write out your troubles and then burn or destroy the paper to symbolically let them go.

11. Think of Your Misfortune as an Obstacle

Rather than focusing on how your difficulties have interrupted your life, try to view them as obstacles to be overcome. You will learn from your mistakes and move on as a stronger person.

12. If You Survive This You Can Survive Anything

Focus on how your misfortune has strengthened you as a person. If you’ve lived through the worst, life can only get better.

13. Reach for a Higher Power

If you have a religious or spiritual practice, look toward it for help in a bad situation.

14. Meditate If Bad Things Occur

When we find ourselves in unfortunate situations, our minds often race and continually go over the mistakes we’ve made. Meditation can help you clear your mind and organize your thoughts.

15. Take Time to Feel Your Emotions

Rather than sweeping your negative emotions under the rug and pretending nothing bad has happened, take time to work through your feelings. Acknowledging your pain can help you move on.

16. Make a Plan

When you’ve made a mistake, make a plan to keep yourself from making it again.

17. Turn to Great Minds

Find inspirational words and take comfort in them. You will find that reading about someone else’s experiences may help you process your own.

18. Don’t Ignore the Problem

Denial and emotional walls will only delay your suffering, they won’t remove it.

problems

19. Be Philosophical

Don’t allow your negative emotions to take over your life. Try to detach yourself from your problems and think about them in relation to your life as a whole.

20. Think Ahead to the Future

Just because you’ve experienced troubles in your life doesn’t mean that your life is ruined.

21. Focus on the Lessons You Learned

This can be challenging, but it will help you move on. Identify the issue that got you into the bad situation and focus on ways you can change.

Final Thoughts

Life’s misfortunes can be overwhelming, but don’t let them make you bitter. Don’t bottle up your emotions: share them with a trusted friend or family member. Changing your reaction to unfortunate events can help you put them in perspective and help you move forward positively.

Do Soul Mates Really Exist? 5 Signs You Have Found Yours

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As you go down through life, are you fated to find one person that makes you feel emotionally and spiritually complete, a soul mate? Or are you destined to meet several ‘ideal’ mates? Research on human behavior and even science has time and again proven that this crop of individuals exists. A recent population poll by Marist, for instance, affirms this with its reporting that over 73 percent of Americans believe in the idea of finding this perfect while the rest don’t.

A soul mate is by far a person ideally suited to complete and compliment you as a close friend or a romantic partner. It is, therefore, hard to imagine that you can’t find such a person or persons in the world of over seven billion people. You can hence undoubtedly conclude that soul mates do really exist.

These are the soul mate signs that you might already have found yours:

1. You can feel it

When you have found a match for your soul, you don’t have to wait for eternity to write off your relationship as a happily-ever-after affair. You have a palpable gut feeling telling you its right from the onset. Importantly, you connect on more emotional, spiritual, and physical levels than you can really explain. There is always this unexplainable energy drawing from both ends of the involved parties. And even when you hit a bump or face some potential ‘deal-breakers’ along the way, you always find a way of rekindling the passion.

2. They give you a sense of peace and comfort

Finding a soul mate is also comforting and takes away all the unease characterizing most relationships. Psychologists argue that you have found a soul mate when you can sit quietly in the same room, or car without a cloud of suspicion and unnecessary anxiety hanging all over you. And while most couples are only able to cultivate this feeling late in their relationship life, you can strike it off quite early in life. Such depths also allow soul mates to listen in on each other’s thoughts effortlessly even when not verbally expressed.

3. Your values and aspirations align

Your background plays a huge role in determining how you interact with other people and by extension the type of relationships you get into. This particularly manifests in your morals, core values and beliefs that define your uniqueness. Everyone, therefore, goes about life finding a person that matches these values and aspirations as closely as possible. You will, therefore, know when you have found a soul mate because they match your values perfectly. The aspirations and dreams of life perfectly align with your making them a perfect match.

4. You understand each other

The realization that you have found a soul mate stems from understanding each other in and out. In such a case, you know what makes your friend or partner tick and what can drive them into depression. From such a deep understanding of each other, you can tell when they have a dampened spirit and how to uplift them and vice versa. This level of understanding also creates room for the both of you to complement and cover up flaws. And even when you don’t agree on some issues, it helps form a mutual respect for each other’s decisions instead of always agreeing to disagree.

soul mate

5. You don’t shy away from conversations

Do you feel aggrieved by your friend or partner’s action or habits? Are there some closeted skeletons you dread talking about? This form of relationship doesn’t allow for elephants in the room. Instead, it gives you the freedom to discuss just about everything and raise your views and concerns about virtually anything affecting either of you freely without fear of reprimand or being judged. Such openness eliminates jealousy in the relationship, and none of you have anything to worry about should either of you crave for some alone time.

As Dr. Jacqui Gabb from Open University, England, would put it, soul mates don’t lead “rose-tinted lives.” They too have their ups and downs like any other ordinary couples and best friends. The only difference between the two is that the bonding with the former makes them better at “enjoying their relationships, warts and all.” In summation, the scholar is only trying to say that while finding the perfect match for your soul doesn’t eliminate familiar frictions between friends and couples, it reduces their incidence and makes you better adapted at addressing any of these relationship issues when they arise.

Bottom line

There exists a perfect match for every soul waiting to be found. You only have to be patient enough,look out for the above soul mate signs and in one way or another, it will land on you. Through interactions with different individuals drawn from varied backgrounds, your perfect match will find their way to you. And you will know it by the way you connect with each other, how you feel when around one another as well as how your values and aspirations match and complement each other.

You Won’t Be Able To Resist Working Out After Reading These Inspirational Quotes About Fitness

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The most profound inspirational quotes about fitness carry a weight capable of elevating a rough workout from demoralizing struggle to righteous, eye-opening victory of mind over body. Sometimes, you only need a single reminder that someone before you rose to incredible heights only after challenging the definition of “impossible” through consistency, clearly defined goals and the will to see the finish line beyond one bad day.

Remember, every healthy body is the product of individual positive decisions chained together into a greater whole. Which thoughts will you choose to feed the next time your usual drive to finish a run or set aside an hour for yoga goes AWOL?

Memorize these inspirational quotes. Hear them in your head before you doze off to sleep. Set them to an adrenaline-pumping soundtrack and upload a montage to YouTube. However you internalize them, make each word a tiny plate of armor the next time anything or anyone suggests your fitness goals will never be within your reach. Whatever might be stopping you right now, bet that somebody has already overcome it.

Here are some inspirational quotes to help you on your fitness journey:

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

The most successful professional basketball player the world has ever known didn’t make his high school varsity team as a freshman. Unfortunately for every opponent he would face from that day forward, failing to make the cut at Emsley A. Laney High School only stoked Michael Jordan’s fire.“Whenever I was working out and got tired and ?gured I ought to stop, I’d close my eyes and see that list in the locker room without my name on it,” he later explained. “That usually got me going again.”

For the rest of his career, that same competitive blaze became Jordan’s hallmark, a reason to fear just exactly how driven he would be if anyone ever got the best of him.

“Everyone has a plan ‘till they get punched in the mouth.” – Mike Tyson

As inspirational quotes about fitness go, this one doesn’t mince words: what do you do when someone or something defeats your best strategy? Whatever you do, things can and will go awry. In the ring, Mike Tyson always had the same choice as any fighter after catching one on the chin: give up or adapt.

Remember, when Plan A fails, you still have 25 letters left in the alphabet. Try the next best thing. Take what circumstance gives you, and you may find it pans out surprisingly better than what you originally had in mind.

“Don’t count the days. Make the days count.” – Muhammad Ali

Always trust a fighter accustomed to scraping for every hard-fought win to one day produce at least a few insightful, inspirational quotes. Few were ever quite as introspective as the late, great Muhammad Ali.

Here’s a doozy of a reality check: anxiety stems from focusing too far ahead of the present. Meanwhile, depression often takes root because we spend too much time looking backwards. Stop keeping score of how many days you supposedly have left to meet a fitness goal or how many you spent without living up to your own expectations. Instead, acknowledge today as all the guaranteed time you have and make the most of every moment.

“Create healthy habits, not restrictions.” – Unknown

You could file this under “inspirational quotes about about fitness” or simple common sense. Above all else, you may need to change the way you look at yourself. What receives more of your valuable energy, thinking about everything you cannot do or exploring positive actions you know will benefit your well-being? Celebrate the good things your choices bring into your life, and savor them as your rewards for constantly working toward your goals. As another old saying goes, “When you change the way you look at things, the things you look at change.”

”No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.” – Tony Robbins

To his millions of followers, Tony Robbins could practically pen a personal religious text using only his own advice. This one places relative success into a particularly stark light for anyone who has ever spent a month or more working out and still hated what stared back from the mirror.

OK, so your thighs may not crush walnuts yet. Your biceps wouldn’t lock up this year’s Mr. Universe title. Compare that to how far you are ahead of someone who refuses to take a single step toward a goal such as yours. Getting off the couch for just one set of push-ups still lands you ahead of anyone remains seated.

”If you are working on something that you really care about, you don’t have to be pushed. The vision pulls you.” – Steve Jobs

Surprise! Inspirational quotes about fitness don’t always come from athletes or celebrated personal trainers.

In this case, Apple founder Steve Jobs would remind you to never forget why you started chasing something. Yes, you want to run a marathon, but why? What is it about running such an insane race that compelled you to start training? Zero in on that triumphant dream and everything associated with it that moves you. Focus on everything you cannot stop wanting. Do that, and you will never lose sight of what pulled you to your feet in the first place. Just get to the very heart of your desire.

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.” – Vince Lombardi

The NFL has never known a more hard-nosed, bluntly spoken coach than the legendary Vince Lombardi. Truly, inspirational quotes such as this one encapsulated the one thing he asked of every player he ever led onto the gridiron: everything.

inspirational quotes

Lombardi was realistic. He knew that every man had his limit. That’s why he demanded only that every player who suited up under his watch left nothing in the tank at the end of the day. If his team ended up on the short side of the score, so be it, as long as they left no doubt they had not an iota of energy or effort left. On those days, someone else’s “best” was simply better. That was out of anyone else’s hands.

Final Thoughts

Ask yourself, “Could I have done anything else today?” No? Then cut yourself some slack.

For all the inspirational quotes about fitness listed here, there are another hundred or so worthy pearls of wisdom out there capable of lighting a profound fire beneath anyone. From Wayne Gretzky to Dwayne “The Rock” Johnson, the world’s most decorated names in fitness have often overcome untold adversities before passing along their lessons. Now, go out there and become someone else’s role model. You never know who might be watching.

(C)Power of Positivity, LLC. All rights reserved

6 Signs He’s About to Confess His Love for You

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Is the man you’re dating ready to say the L-word? There’s something about crossing this milestone in a relationship, especially since men and women express their love differently. So, how do you know if he is going to confess his love for you soon? While positive thinking helps, there are some signs you can observe from your partner that indicate he’s about to confess his love for you.

Here Are 6 Signs He’s About to Confess His Love For You

“The face is the mirror of the mind, and eyes without speaking confess the secrets of the heart.” – St. Jerome

1. He uses the word “we” more often.

When he starts using the word “we” more than “I,” or “us” more than “me,” then it could be an indication of how he sees your relationship. He doesn’t regard you as two different people anymore. Instead, he considers the two of you as an inseparable pair. Dating expert David Wygant told Match.Com that a man’s choice of pronouns is an important clue. It tells a woman how much he’s really into her and he hopes you will like hearing the word “we” more often, too.

2. He can’t stop looking at you in an adoring way.

Do you catch your man looking at you and admiring your every feature? It might feel creepy but this is another sign he’s so into you.  If he can’t stop ogling, he’s actually saying he’s very attracted to you, and passion is so important in a long-lasting romance. A Japanese study revealed that a man who stares at his partner activates a part in his brain that triggers deep love. When your man looks at you and observes your every movement, he’s actually realizing how special you are in his life.

3. He makes you his priority.

If the man you’re with makes you his priority, then it’s a sure sign that he’s ready to take this romance to the next level. While he has not yet put a label in your relationship, his actions towards you should be telling enough. When he goes out of his way to do things for you, or when he indulges in stuff that interests you, then he’s letting you know you’re his priority. If his plans always involve you and he wants to spend his free time with you, then it’s a good sign he’s ready to say he loves you.

When you plan a date that doesn’t work out because he’s suddenly tied up at work, he’ll feel awful about canceling things. He’ll make an effort to do something else, or perhaps even surprise you with a bigger and more elaborate date, so you will not be disappointed that your original plan did not push through. A guy who keeps his promises wants to let you know you’re important to him. Soon enough, he’ll be saying how much he really loves you.

4. He doesn’t stay mad at you.

Arguments and disagreements occur in every relationship, especially when you’ve been dating for quite a while. But your guy is likely in love with you if he can’t stay mad after a fight. This is a clear indication that he cares about you so much that he’s willing to patch things up as soon as possible.

Relationship expert Kia James revealed on Insider that if he’s willing to enjoy an ice cream with you after an argument, then that is love. But more than just simply patching things up so you both can go back to the way things were before a fight, a man who is willing to work out the issues you’ve argued about is a man who’s ready to get serious with you. He’s ready to evolve just for you.

5. He values your opinion.

Respect is a good foundation of a successful relationship. If a man shows that he values your opinion, then it’s a sign that he is serious about being with you. Does he consult you when he needs to make big decisions? Does he ask for your advice?

If he is changing his point of view to incorporate your ideas, then that’s even better than simply asking you about your say. This is a positive sign that he has so much trust in you that he’s willing to take your advice. It also shows the level of honesty you both have in your relationship. It’s not always easy for a man to open up, more so to a woman he’s been seeing for a few months.

love

6. He introduces you to his friends and family.

He’s taking a huge step in your romance if he finally introduces you to his inner circle of friends and family. It’s a bonus if your boyfriend has actually talked about you to these people before he brings you over for dinner. It shows that he talks about you when you’re not there to people who really matter in his life. This is also a sign that he wants to show you how he really is around friends and family, according to Glamour. With this gesture, he’s opening up to you in a big way. Are you ready to take him for how he is?

Final thoughts

If he hasn’t actually said, “I love you,” yet, then these actions are hints. Maybe he’s just waiting for that perfect moment to declare his love for you so that it’s really special and unforgettable.

https://youtu.be/Qb0WixYxQ5M

(C)Power of Positivity, LLC. All rights reserved

7 Breathing Exercises That Help You Lose Belly Fat

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Yogis are some of the fittest people on the planet. A yogi, or “one who performs yoga,” engages in a practice that involves connecting the body and mind on a very deep level. To sustain themselves both mentally and physically, yogis use a breathing technique called pranayama. This is one of those breathing exercises that have been around for a long time.

“Prana means life force or breath sustaining the body; Ayama translates as “to extend or draw out.” Together (they) mean breath extension or control.” – Yoga Journal

Yogis believe that the breath is incredibly powerful, containing the essence and energy of life. This vital life force is known by various names – “qi,” “ch’i,” and “ki” to name a few.

In the Western world, the concept of chi is looked at with a heavy dose of skepticism, and even disdain. As a result of this ignorance, we waste billions of dollars on substandard medical care every year, while something as simple as breathing exercises could make a huge diference.

Case in point: the United States, despite spending nearly $3,000 USD per person more on health care than any other country, ranks 37th.  Who ranks first? France. The French, by the way, welcome proven forms of alternative care (e.g., acupuncture). The French also spend less than half per capita than the Americans.

Anyways, digression aside, breathing exercises have proven useful as a method of weight loss.

On that note, here are seven breathing techniques (with their proper names in Sanskrit) that can help you lose belly fat!

Seven Breathing Exercises that Help You Lose Belly Fat

Alternate Nostril Breathing (Nadi Shodhana)

breathing exercises

  1. Sit in a comfortable spot with your spine and head straight.
  2. Comfortably relax your left hand, palm down, on your lap.
  3. With the right hand, rest your pointer and middle fingers between your eyebrows.
  4. Close your eyes and take a deep breath, inhaling and exhaling through the nose. Do this for 30 seconds.
  5. Close your left nostril with the left thumb and inhale, filling your lungs (slow and steady!)
  6. Following the full inhale, hold for a few seconds. Release.
  7. Repeat step 6, but this time close your right nostril with the right ring finger so that both nostrils are closed.
  8. Hold for a few seconds. Release and exhale.
  9. Repeat step 5, but with your right nostril closed. (The breathing sequence should be: left closed, both closed, right closed, repeat).
  10. Continue for 5 to 10 cycles. Concentrate your mind on following the breath for best results.

Abdominal Roll (Uddiyana Bandha)

  1. Stand or kneel down on a mat
  2. Exhale completely
  3. Closing the air passageway in your throat, perform a “mock inhale” with your chest. Relax your abdominal area.
  4. Hold the breath and attempt to inhale with your abdomen relaxed.
  5. Release the mock inhalation and allow the abdomen and chest to drop. Exhale and repeat for 3 to 5 cycles.

Diaphragmatic Breathing

  1. Begin by sitting comfortably or, if you are new to diaphragmatic breathing, lying on your back.
  2. Place your hands above the area of the diaphragm.
  3. Slowly inhale through the nose; feel your stomach expand underneath your hands.
  4. Exhale through pursed lips (like you’re blowing out a candle).
  5. Practice for 5 to 10 minutes. Pay attention to the flow of the breath to realize maximum benefits.

(The point here is to learn how to breathe correctly. Most people are “shallow breathers,” meaning that they breathe with their chest. Over time, this habit can drain our energy and increase stress. This is one of the breathing exercises that you can practice pretty much anytime.)

The “Bellow” Breath (Bhastrika Pranayama)

  1. Sit comfortably on a mat or chair, with your palms resting on the knees. Your spine and neck should be straight.
  2. Release the stomach muscles and close your eyes.
  3. Forcefully inhale and exhale. Experiment a bit until you find a breathing pattern that is swift and brisk, yet comfortable and rhythmic.
  4. Continue for 5 minutes.

The “Humming Bee” Breath (Bhramari Pranayama)

  1. Begin by sitting comfortably on a mat, legs crossed. Rest your palms on the knees. Straighten your spine and release all tension from your shoulders.
  2. Close your ears with the thumbs while resting your index fingers on the forehead. Use your middle and ring fingers to close the eyes.
  3. Keeping your mouth closed, slowly and deeply inhale and exhale while humming with your throat on the out breath. Pay attention to the vibration.
  4. Continue step 3 a few times. Return to the starting position as described in step 1.
  5. Repeat for 5 to 10 cycles.

Traditional Deep Breathing

  1. Sit comfortably on a chair or mat. Rest your hands on your knees or thighs. Straighten your spine and release all tension from your shoulders.
  2. With your eyes closed, breathe normally for about 60 seconds. Use this time to relax your forehead, eyes, jaw, and neck.
  3. Inhale deeply and exhale to a count of four. Pull your navel inwards, as if trying to connect it with the spine. Focus on your breath and your breath only.
  4. Continue the exercise for 5 to 10 minutes.

chillThe “Stomach Vacuum”

stomach vacuum

  1. Lie down on a mat, arms rested naturally at your side with palms down. Keep your knees bent and feet flat on the floor.
  2. Exhale as much as you can while bringing your stomach inwards, as if you were attempting to connect the navel with the spine.
  3. Hold this position for 20 seconds.
  4. Release by inhaling through the nose and exhaling through the mouth. Repeat several times.

Closing Thoughts

At first, some of these breathing exercises might not come naturally to you. You may feel awkward while you are practicing them. Keep them up, however, and you will find great benefits in not only losing belly fat but also improving your ability to manage stress and maintain a more relaxed demeanor.

(C)Power of Positivity, LLC. All rights reserved

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

How to Make A Homemade Face Mask for Wrinkle Removal

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Wrinkles aren’t just signs of aging. They also develop because of stress, bad lifestyle habits, and toxins from the environment. The beauty market is littered with products that promise to prevent or fade out wrinkles but many of these contain harsh ingredients that could cause more skin damage. A few easy solutions for wrinkle removal are actually in your kitchen. You can create a homemade face mask from ingredients you use for food and mix it with bentonite clay for best results.

“Most people do not have a problem with being old. They have a problem with looking old.” – Mokokoma Mokhonoana

But first, what’s in bentonite clay and how does it work?

Bentonite clay is collected from volcanic ash, so it’s 100 percent natural. It’s named after Fort Benton in Wyoming, which has the biggest clay deposits in the U.S. It’s also called “Montmorillonite clay,” based on a region in France also known for its large deposits of the clay.

In ancient times, people used bentonite clay for beauty and wellness, according to the Iranian Journal of Public Health. Aside from reducing wrinkles and scars, it exfoliates and clarifies the skin, unclogs and shrinks pores, and makes skin softer. It also works well for all types of skin.

Below are some homemade facial masks for wrinkle removal to make with bentonite clay. Never use metal bowls and spoons when making your facial mask with bentonite clay because it will apparently affect its healing properties.

wrinkle removal

Here Are 5 Homemade Masks for Wrinkle Removal

1. Yogurt

Use plain yogurt, not flavored yogurt, and combine with one to two teaspoons of bentonite clay. After mixing the ingredients well, massage it evenly on the face and let it sit for 15 minutes. Wash your face with lukewarm water and wipe with a clean washcloth.

2. Honey and Lavender Oil

Mix a teaspoon of clay powder with a teaspoon of raw honey and two teaspoons of water. Add two drops of lavender essential oil and continue to mix well. Apply on your face but be careful around the eye area. Leave this mask on for 15 minutes before washing it off with water.

3. Rosehip Oil

Use the bentonite clay without any food ingredient but add two drops of rosehip oil and two teaspoons of water. Apply as desired and let it stay for 20 minutes before rinsing off with water.

4. Coffee and Apple Cider Vinegar

Add two teaspoons of bentonite clay to a teaspoon of coffee grounds. Mix in one teaspoon of apple cider vinegar and add three drops of tea tree oil. Spread evenly on the face and let it sit for 20 minutes. Clean off with lukewarm water and apply moisturizer afterward.

5. Charcoal

Using charcoal powder, mix three tablespoons of bentonite clay and three tablespoons of distilled water. You can also add witch hazel as an optional ingredient. Put 20 drops of tea tree oil and mix well before applying on the face. Distilled water reduces the chances of facial irritation for people with sensitive skin as it lowers the pH levels of the clay mask.

Facialist Sharon McGlinchey, who owns a line of organic skincare products, said in Allure magazine that clay masks shouldn’t dry completely while on your face. Doing so can dehydrate your skin and cause itchiness and irritation. A completely dried face masks appear flaky and lighter in color. If your mask is dry but still sticky, that’s a good indication it’s time to wash it off.

You can also mix other homemade ingredients into a facial mask for wrinkle removal without using bentonite clay. Here are a few recommendations:

Here Are 4 Facial Masks for Wrinkle Removal Without Bentonite Clay

1. Avocado and Oatmeal

Mash the avocado with the oats properly before putting it on the skin. This combination is rich in antioxidants that fight skin aging and reduces fine lines and wrinkles.

2. Potato and Carrot

Grind these two ingredients with a few tablespoons of water until it turns to paste. Add a drop of rosehip oil and mix everything with a spoon. Leave it on the face for 20 minutes before rinsing. Potatoes and carrots are rich in Vitamin A that helps clear the blemishes and dark circles, as well as lessen the appearance of wrinkles.

3. Aloe Vera and Lime

Use Aloe Vera extract with lime juice and let it sit on the face for 10 minutes before washing it off with water. This combination has a healing effect and lessens collagen damage that usually leads to wrinkles. Some homemade face masks can work effectively with regular application twice a week but this Aloe Vera and lime combination is best applied every day.

4. Papaya and Yogurt

Mash the papaya and mix with plain yogurt. Leave it on the face for less than 10 minutes. Papaya has papain that helps clarify and smoothen the skin. For sensitive skin types, however, use only half the papaya so that it won’t cause redness.

Final thoughts

When using homemade face masks for wrinkle removal, you can actually tweak the ingredients depending on what you need for your skin type.  While home ingredients are generally safe, it’s still best to do a skin patch test in a small area first to ensure you experience no adverse reaction. Also, make sure you’re picking fresh ingredients and use the facial mask as soon as you’ve mixed it. Storing it overnight will expose it to bacteria (which you don’t want).

Here’s a good rule to follow with homemade masks: don’t put something on your skin that you won’t otherwise eat. Always check out the expiration date of the product, such as yogurt, even if it has been unopened in your fridge, as bad ingredients might cause blotches. Finally, be positive and remember that there are always more natural ways to remove wrinkles than opting for expensive health care beauty products.

https://youtu.be/YeKgaiwOtXo

(C)Power of Positivity, LLC. All rights reserved
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5632318/
https://www.allure.com/story/right-way-to-use-clay-face-mask

How To Overcome Self Doubt – 5 Life Changing Lessons For People Struggling With Self Doubt

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Avoiding self doubt can be an incredibly difficult task for those who are not experienced with instilling confidence in themselves. Even for those who are generally confident people, it can only take a slightly stressful day for someone’s confidence to cave in. As a result, they give in to self doubt.

This can be a stressful dilemma for those who aren’t expecting it, causing the normal aspects of somebody’s personality that help temper confidence to give into feelings of distraught anxiety.

However, this doesn’t mean that everybody must succumb to a lack of confidence. In fact, what if we were to tell you that there were actually many ways to overcome doubt and begin leading a happier, healthier life?

Though there are many ways to effectively overcome doubt, we’ve come up with a few of the best to help you out.

Here are 5 ways to overcome self doubt:

self-doubt

1. Don’t Focus on What Other People Say

One of the key reasons why people develop a lack of confidence stem from the belief that they are not as good as they appear to be. This results from anxiety about what people think, something that is often easy to amplify in one’s own head. While it is important to take criticism from others and internalize it, there is a point where you have to let go of other people’s perceptions of you, as it can ultimately be more negative than positive and a true deterrent for those looking for a sense of mental clarity and relief.

2. Take Time to Wander in Nature

One of the biggest aspects to do with anxiety and losing confidence is our connection to the modern world. Social media in particular is an aspect of our modern life that has improved many things, but has also added a feeling of constant sharing that appears to be universal, but oftentimes feels more constricting. For people with self doubt, focusing on their appearances can be multiplied by how they feel they represent themselves on social media.

This is not a phenomenon unique to social media, but a way to alleviate it is to unplug for a while. Whether it be a few hours, a day, or even a month, taking a break from electronics in general can be incredibly helpful for those experiencing self doubt. Understanding that the way in which you represent yourself and your appearance is not an essential thing to worry about can be an incredibly liberating feeling for many and can inspire feelings of enlightenment.

When you indulge in disconnecting yourself from electronics, use the opportunity to take a walk in nature and surround yourself by the beauty of the natural world. This will allow you not only to have a moment of sincere reflection among the peaceful surroundings, but also remember that life and the natural forces feel much more urgent than any of our worldly concerns and fears. Realizing this will help you gain more independence in your overall demeanor and life.

3. Surround Yourself With Positive Material and Affirmations

One of the best ways you can help your overall self confidence is to stop indulging in content and literature that encourages negative moods. Instead, you can focus on the various authors and publishers whose content is able to help instill confidence. Surrounding yourself with things to boost your confidence have been shown time and again to be effective ways to bring your mood up and decrease the power of your self doubt. For example, two great suggestions are the books of Pema Chödrön and Oprah Winfrey. Both are extraordinary women who understand a lot about keeping internal balance.

4. Use a Gratitude Journal Each Day

An entirely underestimated way to stay motivated and inspired is to keep a gratitude journal on a daily basis. Through writing about what you are grateful for at the end of the day, you can remind yourself of the many positive events of your life. Writing positive affirmations about your experiences and ambitions can help keep you going and inspire you to do better each day. It serves as a type of affirmation that many people would benefit from if given the chance.

self doubt

5. Talk to a Professional

Undoubtedly the most effective way to overcome your lack of confidence is to reach out to a counselor. Indeed, talking to anyone is helpful on its own, at the end of the day only a medical professional will be able to provide you with objective methods to deal with your mental health effectively and get yourself back on your feet.

For more tips, check out these helpful lists!

10 People Who Transformed Their Health On A No Sugar Diet

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One of the latest health trends is the no sugar or sugar-free diet, and people on Instagram have proven the positive results one can get from it. Many foods with added sugar contain a lot of extra calories, so cutting them out can make for easier weight loss. Not to mention, sugar can cause health problems due to how the body breaks it down as well as its addictive nature.

While following a no sugar diet might seem challenging, these people prove that it can be done, and doing so can totally transform your life!

Here are 10 people who got healthier by following a no sugar diet:

1. A no sugar diet did wonders for this woman!

2. In just three months, this woman lost 20 pounds and 10 inches on a no sugar diet!

3. One year and 75 pounds down!

4. After just five weeks on a no sugar diet, you can see how the inches have melted away!

5. Obviously exercise plays a role in weight loss, but a no sugar diet can certainly help, too!

6. Now this is amazing! 80 pound weight loss on a no sugar diet!

7. 100 pounds down following a sugar free diet. You go girl!

A post shared by coco | ? 102 lbs (@keto.coco) on

8. She looks healthier and happier in this transformation photo, all thanks to a no sugar diet!

A post shared by Tori ? (@shrinking_tori) on

lose weight

9. We almost couldn’t recognize the woman in the second photo. Amazing work!

10. Not only does a no sugar diet make you lose weight; you have a lot more energy and mental clarity, too!

We hope these photos provide inspiration for those of you who want to lose weight and cut out sugar at the same time. In today’s world, eating healthy and maintaining positive thinking toward weight loss can prove quite difficult, but just remember that you can still enjoy your favorite foods from time to time. The important thing is to remain consistent and jump back on the bandwagon if you fall off. Eating a small sugary treat in moderation will not hinder your results, but try to look up recipes for a no sugar diet that will help you satisfy that craving without making you feel guilty.

Which of these no sugar transformations inspired you the most? Share with us in the comments!

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