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8 Ways to Have A Better Work Life Balance

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If you find yourself unhappy with your work, putting in long but unfulfilling hours and having strained relationships with friends and family, it might be time to rethink work life balance.

A better work life balance will ensure that you are energetic and productive at your workplace without compromising on other areas of your life. Here are work life balance tips that will help you achieve more in life.

Tips to Maintain a Better Work Life Balance

Know your Priorities 

Priorities vary from one person to another. For a newly married couple, priorities can be making more money and spending time together. For older couples, making money may not be the primary goal but to slow down and relax. Understand your goals and work hard to achieve them. Many people sacrifice family for work, and as a result, they never find fulfillment in life even if they achieve major success in their careers. You must always strive to prioritize both work and family to achieve a healthy work and life balance.

Create and Respect Boundaries 

If you do not have a proper schedule when you should start work and finish or when to create time for other activities such as dinner with family or an exercise routine you are likely going to mix things up. Boundaries allow you to attend to what you have to at the right time. It helps you build a healthy culture and lifestyle where you can predict all your days’ activities. Building and sticking to boundaries is not easy because there is always something extra to attend to just when you want to call it a day but stay focused. As actress Betsy Jacobson said,’work is not better time management but better boundary management’.

Learn to say no 

As much as you would want to help everyone and be there for them including your boss, it is not always possible. You will end up achieving less and getting frustrated in the end. Saying no is healthy and does not mean that you are selfish. Weigh every request and put aside those that will take too much of your time and energy or those that will interfere with your work life balance.

Learn to control Technology 

Technology can be addictive. Learn to survive without your phone or laptop for a day especially when you are on vacation. If you have time with family, refrain from checking emails or attending to office work. You can set time every day when you do not check your phone, answer calls or reply to emails. Within this time, focus on a better relationship with family, friends or have time to yourself without distractions.

Work Smarter 

Throughout time, the need to work hard has been oversensitized and those who work for long hours and sleep less are deemed as hardworking and high achievers. In the new age, it is working smarter that matters. Output or quality of work should be your focus and not the many hours you put in. For instance, if you get to work early, spend most of the day checking emails and chatting with friends then take care of your responsibilities later after working hours. You will probably achieve the same with a person who came to work on time, focused on the day’s duties and left early to unwind. The only difference is, you will be more tired and disoriented.

Delegate 

Part of achieving a healthy work life balance is understanding that you cannot handle it all on your own. If there are tasks that can be taken care of by other colleagues, delegate. This will free up your time for other activities such as being with friends or taking care of yourself. At home, get someone to clean and take care of the shopping and other errands. It can be hectic coming from work only to continue with the house chores where you left off in the morning. You will never have time to relax or be with those you love.

Create your pace 

There are days when you have to put in every effort or spare time you have on work projects, and there are days you need to take it slow. There are days your body will demand you slow down and relax while on others, you will be super energized. Knowing your pace will help you achieve a healthy work life balance.

work life balance

Take Good Care of Yourself 

To achieve a good work and life balance, create time for yourself. Eat right, exercise and have days when you reward yourself for the achievements you’ve had. When you are happy, the happiness will flow to all other people around you because it is infectious.

These work life balance tips can be adopted by anyone regardless of what state they are in life. It is never too late or too early to start. As Hillary Clinton said,’do not mistake having a career with having a life’. Do not throw away your life at the expense of a job.

How to Build Self Confidence in Less than 5 Minutes a day

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The word confidence is derived from Latin. It means with faith. Self confidence is the foundation of everything. We have different skills, but if we are not able to build self confidence, how good are these skills?

Choices made in our daily lives have a role to play too. A study has shown that we can control our thoughts. Thus, we have the power to build self-confidence and self-esteem by ourselves.

When you have self-esteem, empowered by positivity and courage, you will be able to face any challenge head-on. This article is designed to help you unlock your full potential and get over your short faults.

Some things influence your level of confidence. The genes you are born with impact the balance of neural chemicals in your brain, your environment, and the social pressures that come along with it as well as the choices you make on a daily basis.

Have an understanding that you are capable. Let’s go beyond the essential tips to look confident anywhere, anytime.

1. Picture your success before beginning any task

Listening to music with a deep base can give you a feeling of power. Music can lift your mood. Music is known to help the growth of plants. You can also strike a pose and even motivate yourself and help you build confidence.

2. Trust in your ability to improve

Be flexible in your thinking. Having a fixed mindset and thinking that you can’t improve your confidence wont help you. You will not be able to build self-confidence. Instead, have a flexible mindset that sees challenges as opportunities for growth.

People with a growth mindset have proved to be more successful and excel when faced with challenges and have improved grades.

3. Understand that you may fail sometimes

Face it. You need to fail sometimes; we ALL do. Joanne Rowling was rejected by 12 different publishers before one accepted Harry Potter; The Wright brothers had a history of failed attempts in flight before his plane experiment was succesful.

4. Stop comparing yourself

Anyone at one point falls prey to a feeling of inadequacy brought about by someone else’s achievements. Be your person. Learn to appreciate what you have to build self-confidence.

You don’t have to compare yourself to anyone. You are not competing with anybody, you are not above anyone, and you are not below anyone. Remember–you are good enough.

5. Use affirmations

Just list the qualities that make you feel good to be you. You can say to yourself:

  • I am a talented artist
  • I am strong, I’m kind
  • I’m capable
  • I am awesome
  • I am valuable.

Feel proud as you contemplate building confidence.

Focus on your positive qualities and not the negatives. We are perfectly imperfect. Everyone is good at something.

6. Nourish yourself with positivity

Think positive thoughts, especially when you feel down. Tell yourself life is short. Read books that stir your self-confidence. Watch funny and inspiring clips. Surround yourself with supportive people rather than relating to the people that make you feel dreadful about yourself.

To build the self-confidence you need to have a high opinion of yourself for others to reciprocate.

build self confidence

 

7. List your past accomplishments

Laze around in the light of your success. Celebrate your achievements.

8. Find your passion

Know your strength, know your talent, and know your skills. Use this to build self confidence and stay true to your character.

9. Be good to others

Be nice and care for others. Always make other people feel better about themselves. This is the greatest gift you can give to others and yourself. Loving others makes you love yourself thus you build self-confidence.

Anyone can build self confidence. You need to look strong and sure of yourself. Stand tall and be yourself. Know you are great and be the humble champion. You might need to work harder than others if you are committed to build self confidence.

With time, you will ultimately get there. Once you build the confidence you will enjoy it and when you are feeling down bring that feeling back into your mind and remind yourself this is a situation you can control.

We can all evolve and change for the better. You have to stop obsessing over whatnots and start focusing on what can. When you lose sight of yourself and your belief you become useless but with confidence no matter the odds, no matter the difficulty, no matter the adversity, you are able to accomplish any task. Have the belief that you can accomplish anything. Practice these life-changing tips every day and you will perfect it.

Researchers Explain The Health Benefits And Risks of Coffee

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Do you wake up in the mornings needing caffeine to get your day started? If so, you aren’t alone. Millions all over the world begin their day with a cup of coffee. It’s the most common beverage besides water consumed in the United States.

Studies have shown both good and bad reasons to drink coffee. There are definitely some benefits, but are there reasons not to drink your morning cup (or cups)?

Is Coffee bad for you?

Research about Coffee

The American Heart Association’s research concludes that drinking coffee has its health advantages. There have been some concerns about the ingredient, acrylamide, a chemical found in the roasting process. However, studies regarding acrylamide haven’t linked it as causing cancer in humans yet. The dietary guideline for the Department of Agriculture has stated that three to five daily cups (about 400 milligrams of caffeine) can actually be healthy.

The American Heart Association also suggests anyone with an abnormal heart rhythm, such as arrhythmia or tachycardia, may want to seek advice from their doctor or health professional about how much caffeine they take in. For instance, one cup of coffee(about 8 ounces) has between 95-200 milligrams, while tea has between 14-60 milligrams.

Health Benefits of Coffee

  • Some of the nutrients found in coffee are: Manganese, Riboflavin, Potassium, Niacin, Chromium, Folate, Magnesium, Thiamin, Phosphorus, and Pantothenic Acid. Obviously if you’re drinking more than one cup, these nutrients increase.
  • Your risk for Type II Diabetes is lower. Studies have shown that the Magnesium helps the body’s use of insulin and may help to regulate blood sugar.
  • Your risk for developing kidney disease is lower.
  • Its strong antioxidant power helps to prevent tissue damage which is caused by free radicals. This aids in fighting cancer, especially colon and liver cancer, and cirrhosis of the liver. For some, this may be the largest source of antioxidants in their diet.
  • Your risk for developing Parkinson’s disease is lower, as well as dementia, and Alzheimer’s disease because of the reduction in inflammation. Parkinson’s is a neurodegenerative disorder, second behind Alzheimer’s.
  • Strokes (especially in women), heart attacks, and the risk of atherosclerosis are reduced because blood vessels are healthier.
  • You may live longer. It seems that the metabolic processes are slowed down, causing you to age slower. Also, by lowering your risk for other diseases, it increases your chances of living a healthier and longer life.
  • It may improve your energy levels since caffeine is a stimulant. By boosting your metabolism, more calories are burned making coffee for weight loss more probable. Even your exercise levels are increased.
  • Brain functions tend to improve, such as memory, reaction times, and your mood. It actually blocks the brain hormone called Adenosine.
  • Coffee for weight loss. It is possible that caffeine helps you to burn fat. Many fat burning supplements contain caffeine, which are also helpful in sending signals to your fat cells to break apart body fat.
  • It may actually make you happier and can help fight depression. Suicide rates could also decrease in numbers.

Possible Negatives

  • Your sleep may be interrupted and you may have some anxiety or panic attacks. You may need to stay away from caffeine late in the day to prevent sleeplessness.
  • Caffeine may raise your blood pressure and adrenaline.
  • For pregnant women, increased amounts may also increase the possibility for miscarriages
  • It may also increase your risk for heartburn due to the acids.
  • Caffeine is addictive and may cause withdrawal symptoms, such as headaches, irritability, and fatigue if you miss a few cups.

Caffeinated or Decaffeinated

Are you wondering if you’re getting too much caffeine? Moderation seems to be the key. If you’re experiencing acid reflux, the acidity in the caffeine may be doing you more harm than good, so either try half and half or decaffeinated. However, some studies have actually found that the acid levels may be derived from the particular bean that is used. The average person can ingest about 200 milligrams of caffeine every day.

coffee

 

Although more studies will undoubtedly be made as to the pros and cons, there are definitely some very good reasons to drink your cup of joe every morning. Other factors, besides your caffeine intake, need to be taken into consideration. Are you a smoker or drinker? Are you overweight? Do you try to live a healthy lifestyle?

Until doctors actually find hard evidence that coffee isn’t good for you, continue drinking your morning cup, just do so in moderation. The pros definitely outweigh the cons!

References:
https://news.heart.org/craving-a-cup-of-joe-what-does-the-research-say-about-coffee-and-your-health/
https://www.livestrong.com/article/543945-acid-levels-caffeinated-vs-decaf-coffee/
https://www.healthline.com/nutrition/coffee-good-or-bad#section7

12 Things That Help You Lose Weight Fast Naturally

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Recent government statistics site that at least 1 in every 3 American adults is obese. No wonder so many people are jumping on the fad diet bandwagon. They often see fast short-term weight loss; however, it usually does not last in the long run, and the crash dieters end up gaining it back—plus more.

Are you tired of the dieting roller coaster? Would you like to lose weight fast and keep it off? Mother Nature has many remedies that have helped people lose weight naturally for generations. Many of these home remedies are common ingredients you keep in the pantry. Discover how to lose weight fast naturally with these twelve home remedies:

1. Honey and Apple Cider Vinegar

Naturalists have long known the benefits of taking honey and apple cider vinegar daily to lose weight fast. Purchase organic, unfiltered apple cider vinegar that has the “mother”. Mix two teaspoons of it with two teaspoons of raw, organic honey in a glass of warm water, and drink it every morning. This mixture may reduce fat cells and lower bad cholesterol levels.

2. Green Tea

You have probably read about the many health benefits of drinking green tea, such as calming the nerves. Did you know that green tea is also an excellent home remedy to lose weight naturally? The essential ingredients in green tea can boost your metabolism, which burns off fat. The caffeine may also give you a little pep of energy during the day.

3. Cayenne Pepper

If you are researching ways on how to lose weight fast naturally, consider cayenne pepper. Not only does this potent spice kick up the heat in your cooking, but it may help you lose weight fast. Capsaicin, its active ingredient, may build up your metabolism, decrease your appetite, and curb cravings. Use a teaspoon of it to make a hot tea or sprinkle it on your food.

4. Lemon Juice

Lemon juice is the quintessential home remedy with many benefits. People who are learning how to lose weight fast naturally have found that lemon juice can help. The natural chemicals in lemon juice may detox your body and reduce fat cells. Try adding the juice of one lemon to a glass of water, and drinking it first thing in the morning.

5. Crunch On An Apple

An apple a day may keep the doctor away and may help you lose weight naturally. First, they are filled with dietary fiber, which can give you a feeling of satiety. Apples may help stabilize your blood sugar level and keep you from reaching for snacks. Eat a daily apple with the peeling for maximum benefits.

6. A Bit of Dark Chocolate

As you modify your lifestyle and find how to lose weight fast naturally, you probably put chocolate on the naughty list. Surprise, because a little dark chocolate may benefit your weight loss efforts. An ounce of chocolate three days a week might inhibit insulin resistance, and make you eat less. Be sure it is at least 70% cocoa chocolate.

7. Try Some Flax Seed

For centuries, various cultures have consumed flaxseed to assist with their digestion. The fiber in flaxseed can may you fill fuller quicker, and it has heart-healthy fats and protein. These ingredients may help you lose weight quickly. Sprinkle flaxseed in your morning yogurt, or blend some up with a smoothie.

8. Eat Slower At Mealtimes

When deciding on how to lose weight fast naturally, you may learn ways of changing your eating habits. Can you remember the last time you put the fork or spoon down on the table, and savored each bite of your meal? When you eat slower, your stomach can be satisfied with less food, and you may lose weight. Make it a point to lay your silver wear down after each bite and enjoy the moment.

9. Drink More Water

Many people gulp down sugar-free sodas and think they are helping their waistline. Instead, these drinks may cause you to gain weight. When you drink water, it flushes your digestive and urinary tract. If you enjoy a glass of water before a meal, you may eat less, and lose weight.

10. Sleep On It

If you do not get enough sleep, your whole body can be affected, and it may resist losing weight. Try getting at least 6 to 8 hours of sleep a night. It can reset your body’s natural rhythm and will let your food digest more efficiently.

how to lose weight fast naturally

11. Switch To Coconut Oil

Although coconut oil is a saturated fat, your body digests it differently than other fats in the same category. Its molecules are sent to the liver, where it is converted into energy. The extra boost of energy can burn more fat and help you to lose weight quickly. Of course, coconut oil is still a fat that should be consumed in moderation.

12. Have A Stick Of Gum

Do you experience a case of the munchies throughout your day? Instead of reaching for the bag of chips, pop a stick of sugar-free gum in your mouth. The act of chewing and the sweetness of the gum might satisfy your urge to munch. You may consume less empty calories and lose weight.

Learning how to lose weight fast naturally is not a magical cure. However, many old home remedies for weight loss have shown promise in scientific studies. They can be a safer alternative to fad dieting and diet pills.

Before you begin any diet regiment or consider a dieting home remedy, talk to your doctor about what is best for you. He or she can offer you other ideas that can help you lose weight. When following a healthy lifestyle, you can feel better and more confident.

lose weight without gym

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REFERENCES: 
HTTPS://WWW.NIDDK.NIH.GOV/HEALTH-INFORMATION/HEALTH-STATISTICS/OVERWEIGHT-OBESITY 
HTTP://WWW.HEALTHYWOMEN.ORG/CONTENT/ARTICLE/HOW-DRINK-GREEN-TEA-WEIGHT-LOSS 
HTTPS://WWW.HEALTHLINE.COM/HEALTH/FOOD-NUTRITION/CAYENNE-PEPPER-FOR-WEIGHT-LOSS#RESEARCH 
HTTPS://WWW.LOSEWEIGHTBYEATING.COM/LEMON-WATER-BENEFITS/ 
HTTPS://WWW.LIVESTRONG.COM/ARTICLE/448566-CAN-DARK-CHOCOLATE-HELP-YOU-LOSE-WEIGHT/ 
HTTPS://WWW.CUREJOY.COM/CONTENT/HOW-TO-USE-FLAX-SEEDS-FOR-WEIGHT-LOSS/ 
HTTPS://WWW.WASHINGTONPOST.COM/NEWS/TO-YOUR-HEALTH/WP/2017/07/18/DIET-DRINKS-ARE-ASSOCIATED-WITH-WEIGHT-GAIN-NEW-RESEARCH-SUGGESTS/?NOREDIRECT=ON&UTM_TERM=.A7041B84C0E2

How to Beat Depression Naturally Without Medication

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Anyone who has experienced situational depression knows how intense it can be. More than just a low mood, it can sap you of any and all motivation or hope. It can make it seem like everything you touch is blighted. Your sleep, eating, and social habits can all be negatively affected by it. The good news is that there is hope. Thanks to a better understanding of mental illness, we now understand that people can sometimes beat depression naturally.

While medication is a popular means of treatment for situational depression and often a good course to take for clinical depression, it is not the only one. There are plenty of ways to beat situational, and sometimes clinical depression naturally without medication.

Sleep well

Being depressed can make it very difficult to get proper sleep. Depending on what sort of depression you go through, you could be getting far too much or too little sleep. You might be lying awake, lamenting your life and your decisions. On the other hand, you might find that sleep feels like the only refuge you have. In order to get healthy sleep, you must have healthy sleep habits. Have a set bedtime and wake-up time and follow through. Aim for seven to eight hours of consistent sleep every night.

Eat properly

As the saying goes, “you are what you eat.” If you aren’t putting the right foods in your body, you could increase your depressed mood. A healthy body means a healthy mind. You should be taking part in a balanced diet of things like fruits, vegetables, and complex carbohydrates.

It’s also important to eat breakfast and to consume water throughout the day. Your body will thank you and you’ll feel all-around better.

Meditate

When depressed, you can feel like a prisoner of your own mind. It’s easy to try and fight against your thoughts. However, doing so can be an ultimately futile gesture.

The more you try to resist these thoughts, the more powerful they can become. Mindfulness meditation is a practice worth taking up. It involves observing your thoughts without judgment.

Go outside

You might want to hide from the world when depressed. It can seem like everything around you is so daunting and unfriendly. However, being outside can have profound benefits.

For instance, sunlight can have a positive impact through increased dopamine and serotonin. It can also help you feel much less trapped inside your problems. Instead, you can remember how much the world has to offer and how much you have to offer the world.

Exercise

You can’t expect to beat depression naturally if you aren’t treating your body properly. Exercise is a must for all able-bodied people and can help you to feel better. It doesn’t need to be anything too intense either. You can start slowly, with some basic aerobics in the morning. As you progress, you will be able to do things you previously weren’t able to. The further you go, the more you’ll see exercise as a treat.

depression

Therapy

It’s one of the most common ways to beat depression naturally, and for good reason. Professionals who have been trained in mental illness can unravel reasons behind mental illness. If you’re depressed, you should set up an appointment with a therapist. While they won’t be able to solve your problems themselves, they will work with you so you can find the tools you need to succeed. In therapy, it’s vital to keep up with all the necessary practices. This can include logging your thoughts and studying your thought patterns. Realize that you don’t have to be stuck in your ways for any longer, and that hope is available.

When you decide to deal with depression, you’re not giving in and doing nothing. Rather, you’re admitting that you have a problem and deciding to deal with it maturely. It can certainly be challenging, especially in the early stages. However, the road ahead is far less daunting when you take those first steps.

It’s also important to remember that you don’t need to suffer alone. Millions of people are going through depression at this very moment. Many of them will hide it due to fear of being judged. Remember that you can help them to beat depression, just as they can help you.

Science Explains Why You Need Negative Energy In Life

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Vibrational energy comprises everything visible and non-visible. This energy gives birth to planets, stars – and, yes – human beings. It grants life and is transformed in death.

“If you want to find the secrets of the Universe, think in terms of energy, frequency and vibration.” ~ Nikola Tesla

The Serbian-American engineer and physicist Nikola Tesla found these truths to be make perfect sense. So did Max Planck, perhaps history’s greatest physicist aside from Albert Einstein. Planck won the 1918 Nobel Prize in Physics for his discovery of quantum energy, which many scientists believe is the lynchpin of consciousness.

Quantum and The Role of Consciousness 

“I regard consciousness as fundamental. I regard matter as derivative from consciousness. We cannot get behind consciousness. Everything that we talk about, everything that we regard as existing, postulates consciousness.” ~ Max Planck

Quantum represents the smallest unit of mass, energy, or any other physical quantity in any object. Quantum energy exists as quantum particles in the form of protons and electrons (remember those?). Well, these particles provide energy to everything we experience through our five senses (as well as everything we don’t experience, of course.)

We can define consciousness as the state of being aware of internal and external events. Self-awareness, as well as empathy both exists as forms of consciousness.

What does quantum energy have to do with consciousness? Biologically, the brain, as a physical organism, relies on electrochemical signals. This transmission of signals is only possible through the electromagnetic properties of molecules, including quantum particles.

If we had to represent this relationship in equation form, it’d look something like this:

C = p(IE) = QE

Consciousness, the perception of internal and external events, is made of quantum energy.

consciousness

Balancing Positive and Negative Energy

“Genius is the ability to receive from the Universe.” ~ I Ching

Do you remember the proton, electron, and neutron jargon from 9th-grade chemistry? If so, you recall that ions (electrically-charged atoms) can carry a positive or negative charge. Under certain conditions, a positively charged element – a cation – can become an anion or a negatively charged element.

All light, matter, and antimatter in the Universe are positively charged, while the gravitational attraction between these particles is negatively charged. While our first instinct is to believe that the total energy in the known universe must be in vast quantities, this isn’t the case.

In fact, there’s likely no energy in the Universe at all. Because despite the countless number of positive subatomic particles in the vastness of space, there is an equally huge amount of negative energy. This comes in the form of gravitational pull on those particles. The result:  a zero-energy Universe.

Going Beyond the Physical

“We are not human beings having a spiritual experience. We are spiritual beings having a human experience.” ~ Pierre Teilhard de Chardin

Many scientists believe the debate between believers and non-believers, spirit-seekers and materialists, will one day be rendered moot. They claim that as we discover more about the Universe, we’ll one day have “no need” for any “alternate” explanation of the Universe beyond what is measurable.

The argument can be made, however, that the exact opposite is occurring. Scientific discoveries, such as the famous “double slit” experiment and the finding of quantum microtubules in the human brain, are confounding the materialist view. Those who subscribe to such a view are finding it more and more difficult to explain the vast complexities of the Universe.

Carl Sagan, the late great astrophysicist, once said, “We are a way for the universe to know itself. Some part of our being knows this is where we came from. We long to return.” What was Sagan getting at? After the Big Bang, our Universe went into full-blown expansion mode. Particles became atoms. Atoms became stars. Massive amounts of energy flew out of nothing. It then collected and transformed into something. All of this transformation occurred through the delicate balance of positive and negative energy. Without this perfect balance, the birth of life and the Universe itself would not have been possible.

Each and every one of us consist of the stuff from which the Universe formed. Scientists estimate that stardust comprises over 90 percent of the body. Over 90 percent.

Final Thoughts: A Delicate Balance

“Everything that appears in the physical realm is always connected with energy flow at the invisible level.” ~ Nan Lu

A strong idea is that all material and non-material energy somehow in harmony goes back thousands of years. From the Yin-Yang symbol in the I Ching to Einstein’s E = mc² and the double-slit experiments, the Universe continues to remind us of this eternal truth.

Let us each do our small part to sustain and improve this beautiful planet and the Universe. Try and maintain a positive outlook by being grateful, acting with love, and doing no harm. Embrace the power of positivity. Let’s leave the world better off!

(C)Power of Positivity, LLC. All rights reserved
References:
https://sciencing.com/list-positive-negative-ions-7159393.html
https://www.livescience.com/33129-total-energy-universe-zero.html
https://www.psychologytoday.com/intl/blog/going-out-not-knowing/201707/are-we-really-made-stardust
https://www.psychologytoday.com/intl/blog/inviting-monkey-tea/201507/spiritual-beings-human-journey-remembering-our-stardust

6 Things Couples Do to Survive Infidelity

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One of the most devastating events that can occur for those who are in a relationship or marriage is if they experience infidelity with their partner. For many people, it can be difficult to recover and establish trust with their spouse. If you want to strengthen your relationship and survive infidelity, there are a few necessary steps to take to move on from the pain.

Have Patience

Recovering from infidelity takes time, and it’s an overnight process. You’ll need to have patience with your partner as you learn how to trust them again while going to therapy. You’ll also need to have patience with yourself. You need to accept the amount of time that it takes to heal from the pain and avoid thinking about the infidelity each day.

Avoid playing the victim or viewing your partner as a villain, which can make it impossible for the relationship to survive infidelity. Stay away from labels if you want to rebuild your bond. Expect that it will require baby steps instead of leaps to grow and move on from the event if you want to know how to survive infidelity.

Prepare for Growth

Growth is needed from both parties to ensure that you can move forward and strengthen your relationship. You’ll learn new facts about one another and about yourself, which is necessary to keep the marriage intact and have an even stronger bond than you did before the infidelity occurred. Even if you’re not the one who cheated, there are likely mistakes that you made that caused the other individual to make the mistake, whether they felt ignored or neglected. Remain humble and vulnerable to ensure that you can make the necessary steps and improvements to grow in the relationship and become the partner that your spouse needs.

Although you may not have been the one to have cheated, be ready to ask for forgiveness from your partner if you haven’t been treating them well in the relationship to ensure that they can also heal.

Obtain Therapy

Getting therapy is essential to ensure that you have the help of an outside party that can work as the middleman as you attempt to survive infidelity. Working with a professional allow you to have unbiased advice that allows you to each consider the other person’s perspective. Without therapy, it can be easy to become lost in the pain and have direction on how to move forward and heal. The professional will help you to discover underlying causes of the infidelity and how to avoid it in the future to ensure that you can survive infidelity. They can even assist with addressing other problems in the relationship and the necessary steps to take to resolve them.

Find a licensed therapist who specializes in counseling couples to ensure they’re qualified to handle your case when you want to know how to survive infidelity.

Institute Open Communication

Communication is necessary to rebuild your relationship and to maintain intimacy as you work through the issue. Practice fluid speech by remaining open and honest with your partner on a daily basis. Share your personal feelings and also listen to your spouse’s expectations of what they need to be happy in the relationship. You’ll also need to revisit your feelings from time to time to ensure that you’re both satisfied in the marriage, which will require consistent communication to survive infidelity.

Schedule Date Nights

Make it a point to continue dating one another to ensure that you can thrive together and find the spark again that first made you fall in love. Consider a two-hour walk in the park or going on a picnic to keep the relationship exciting and romantic. You should be able to spend time alone together at least once each week to keep the flame arrive and rekindle your romance. You can also make it a rule to turn your phones off to avoid distractions and remain more focused on one another. Incorporating fun and romance into your relationship will make the relationship worthwhile again and can allow you to have hope when surviving infidelity.

Survive Infidelity

Set Aside Quiet Time

Surviving infidelity requires setting aside time to sit in silence as your reflect, pray, or meditate. The time alone or with your partner can allow you to work through the pain and hurt while quieting your mind. Make the decision not to judge your partner but to understand the cause of why they decided to remain unfaithful.

Knowing the right steps to take to regain your relationship and allow it to thrive after infidelity has occurred is necessary to recover with your partner. With professional help, you can also have accountability and the encouragement of an outside party to move forward and begin growing as a couple.

https://www.youtube.com/watch?v=tHMUnm-vDNk

REFERENCES:
HTTPS://WWW.WOMANSDAY.COM/RELATIONSHIPS/DATING-MARRIAGE/A58324/THERAPISTS-SHARE-HOW-TO-YOUR-MARRIAGE-CAN-SURVIVE-AN-AFFAIR/
HTTPS://WWW.HUFFINGTONPOST.COM/2014/04/19/SURVIVING-INFIDELITY-_N_5162798.HTML

10 Signs Someone Needs Help with Addiction (And Doesn’t Know It)

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Addiction and drug abuse is one of the leading causes of death in the United States. Research shows that 10% of Americans have had a drug abuse disorder in their lifetime and those percentages are only growing every year. Prescription drug use has even claimed the lives of high-profile celebrities such as Prince and Tom Petty. But how do you recognize that someone needs intervention?

Whether it’s marijuana, alcohol, heroin or prescription drugs, there are several tell-tale signs to look out for in an addict. Remember, people with addictions are very good at hiding them because they’re well aware that if they’re found out, they will have to face the consequences. So, they have to be secretive about it or sometimes downright aggressive. Either way, they need help. Here are some signs to look out for to show that someone needs help with addiction.

Here Are 10 Signs Someone Needs Help with Addiction

1. Deteriorating appearance

This is only really visible towards the later stages of addiction, but it’s still a good one to look out for. You will notice an addict’s appearance rapidly changing throughout the course of their addiction. One day they’ll look like they’re going to a gala, and the next they’ll look like they’ve just crawled out of bed. Look out for disheveled clothes, unkempt skin, and hair (stubble for men). Women often try to hide an unkempt appearance with more makeup, too.

2. Isolation

If someone you know has started closing themselves off from other people, that may be a sign they need help with addiction. Especially if it’s a deviation from their normal behavior – if someone was, at one point, the life of the party, but then has suddenly started warding off all your invitations to meet you or others, that should be a big warning sign. An addict only wants to spend time and energy towards getting their next dose. Everything else takes a backseat to this supreme goal – including their relationships with other people.

high functioning alcoholic

Related article: 9 Warning Signs Someone Is A High-Functioning Alcoholic

3. Unhealthy friendships

Has your friend or family member fallen in with a bad crowd? Whether it’s other people who use drugs or not, a sudden change in the friend group can be a clear sign of a developing addiction. Addicts tend to band together and try and find kindred spirits, which, unfortunately in their case, are other addicts or sometimes even drug dealers. Those friendships encourage their habit and can only worsen their addiction.

4. Bad memory

This is very common with alcoholics, but it can also happen with other kinds of substance abuse. Commonly known as black outs or brown outs, those are episodes that addicts have where they won’t be able to recall certain moments – whether it’s a few hours or a few days. If you notice this symptom, get involved as soon as possible, because it’s a sign of serious addiction as the drugs are already meddling with their brain functions.

5. Neglecting responsibilities

A substance addict only cares about getting their next dose, so all other priorities in their lives start fading away. Absence from work is most commonly the way this goes, or a failure to pay taxes and household bills. Sometimes, it can even take on a dangerous facet of neglecting children and other dependents. If this happens, intervene straightaway. Do not wait because it might not just be the addict’s safety at stake.

6. Withdrawal symptoms

Nausea, increased anxiety, headache, sweating, fatigue – those are all classic symptoms of drug withdrawals. If you see someone exhibiting them all, keep a close eye on them because it might be something more serious than a common cold. A lot of times, addicts try to kick the addiction themselves, leading to debilitating withdrawals. This indicates a physiological dependency to the drug too, so it’s nothing but a desperate cry for help with addiction.

7. Increased number of accidents and injuries

This is especially common with addiction to alcohol and prescription opiates. Opiates are initially used to numb chronic pain. Once a person becomes addicted, they may manufacture injuries or complain of different pains to get their fix of opiates. Alcoholics are also prone to injury, as alcohol dulls the senses and makes pain less noticeable. They’re especially dangerous if they decide to drive under the influence, as then they put other people’s lives in danger, too.

8. Atypical behavior and poor judgment

Drug addiction may push people towards breaking the law or engaging in behavior that’s not typical for them just to get their drug. If someone’s life seems to drastically turnaround from one day to the next, keep a close eye on them, because it might be an aftereffect of their drug addiction and their need to get their fix as soon as possible. If you’re not careful, they’ll continue acting this way – and might even land themselves in jail.

9. Mood swings

If all addicts are one thing, that’s unpredictable. They may be acting like the nice, positive person you once knew and then turn into an aggressive, unfamiliar stranger the next second. Mood swings are incredibly common for substance abuse and are always dictated by their relationship with drugs. Withdrawals and hangovers will cause destructively negative moods, while a high will bring about elation and happiness.

10. Increased tolerance

The more an addict abuses a certain substance, the more their tolerance will grow and they’ll want more. Have you noticed your friend takes longer to get tipsy than others? Or that their headaches last longer and just one pain pill doesn’t do it? It might just be a sign of a serious addiction. Consider talking to them about it carefully and getting to the bottom of it.

Final thoughts

“Caring people help others not because they expect a reward, but because it is natural to show kindness.” – Anonymous

Addiction is a very serious problem that can’t just be solved with positive thinking. At the same time, make sure you remain positive about your ability to help. Addicts need real, physical solutions and interventions to help with addiction. This can only happen if the people around them recognize the tell-tale signs of addiction. If you’re worried that someone you know is developing an addiction, organize an intervention or contact a doctor for help.

References:
http://time.com/4117199/one-in-10-people-in-u-s-have-abused-drugs/
https://www.addiction-intervention.com/addiction-intervention/10-tell-tale-signs-someone-needs-an-addiction-intervention/
https://luxury.rehabs.com/drug-addiction/10-most-common-drug-addiction-signs/

How to Teach Yourself to Relieve Stress Naturally

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Is stress controlling your life? If so, you’re not alone. A Gallup Poll conducted in December of 2017 found that as many as 44% of people today reported feeling stress often during their daily lives.  Stress may be the result of your facing too many demands every day or a need to shoulder a humongous workload. A worry about making ends meet or how to take care of your family causes lots of people stress. Stress may be making you feel as if you are constantly being attacked. However, you can relieve stress to prevent it from controlling your life.

Stress in your life is all too often perceived by you to be a threat. The problem of that is the perception of being threatened causes your hypothalamus to set off an alarm system within your body. This alarm system may stimulate your adrenal glands to set off a surge of cortisol and adrenaline hormones. Greater amounts of adrenaline may elevate your blood pressure and increase your heart rate. Both of these can be a health threat for you. The cortisol increase may set off an alarm system that could communicate with your brain’s region that controls mood and fear. Feeling fearful can also be a threat to your health. All of these factors add up to stress being detrimental to your well-being.

For that reason, you simply must decrease the effects of your stress. In just 15 minutes, any of the following practical ways to relieve stress will help you to avoid these threats to your health.

Ways to Relieve Stress

relationship quote

1. Meditation

Meditation is one of the best ways to relieve stress. You can control your stress by practicing meditation just 10 minutes a day. By increasing your capacity for relaxation with meditation, you can not only improve your cardiovascular health, but you can also decrease any anxiety you may be feeling.

When your body is faced with a sudden threat or stress, it responds with an adrenaline rush known as a “fight or flight” response. Up goes your blood pressure and pulse rate. In addition, you breathe faster and an increased amount of blood flows to your muscles.

Meditation instills a deep relaxation state in your body and reverses your body’s reaction to the “fight or flight” response. It slows your breathing, lowers your pulse rate and blood pressure and your metabolism is decreased. This state of relaxation will relieve your stress.

How to Meditate with the Relaxation Response Technique

• Find a pleasant and quiet place to meditate. Repeat a sitlent word or phrase to yourself. The word or phrase should have meaning to you. Sit quietly with your eyes closed and good posture for about 10 to 20 minutes. Breathe in a natural and free way.
• You should focus on the word or phrase. Any worries that burst into your mind should be either dismissed or ignored.
• Before finishing, open your eyes and allow your thoughts to return to everyday reality.

2. Massage Therapy

People have used massage to feel better for thousands of years. Any relaxation technique that has been around for so long must be one of the best ways to relieve stress. In 2007, the American Massage Therapy Association reported the results of a survey they conducted indicated that almost one quarter of American adults had at least one massage in 2006.

With a large variety of as many as 80 therapy styles, you can certainly find the best style to suit your needs. In order for your therapist to know the massage style you will need, you should decide your reason for wanting a massage. If you want a massage to control your stress and provide relaxation, you should tell your therapist. The style can then be determined to decide on the best movements, pressures and techniques for the therapist to use. In addition, an overall feeling of wellness can be gotten from massages.

According to Cathy Benninger, an assistant professor at Ohio State University Wexner Medical Center in Columbus, another option for a massage could be your giving yourself one using a tennis ball. She suggests you should, “Place the ball between your back and the wall. Lean into the ball, and hold gently pressure for up to 15 seconds. Then move the ball to another spot, and apply pressure”.

3. Yoga

Yoga may be one of the fun ways to relieve stress you could enjoy. All yoga styles have only one common goal — to join your mind and body.

One way yoga may get you to relax is by its increasing your breath and body awareness. Yoga has also been found to be effective on a person’s mental health. It has been found to be a mood enhancer and an antidepressant as well. Being an antidepressant, it has been used to treat both anxiety and depression.

At this time, we don’t know how yoga is able to reduce stress and anxiety. However, it does appear that yoga has an effect on the stress response and the nervous system. Many studies have shown that yoga lowers your heart rate, blood pressure and stress hormones including cortisol, the primary stress hormone.

One study followed 24 women who saw themselves as being emotionally distressed. The women participated in a three month yoga program. At the end of the three months, their cortisol levels were significantly lower. Their levels of anxiety, stress, depression and fatigue were also lower. Besides learning yoga, they did learn that they can relieve stress while having fun.

4. Exercise

Exercise is one of the best ways to relieve stress. It may put physical stress on your body, but it does relieve mental stress. It has been found that regular exercise makes it less likely for a person to feel anxious than a person who doesn’t exercise.

Regular exercise can:
• Lower your body’s stress hormones including cortisol.
• Improve your sleep.
• Make you feel more confident and give you a feeling of well-being.

5. Listen to Music

Listening to music is one of the most enjoyable ways to reduce your stress. You can relax by listening to soothing music as it lowers your anxiety, blood pressure and heart rate. Listening to sounds of nature such as a bubbling brook, the ocean or birds may be even more soothing. A great way to blow off steam is to listen to upbeat tunes and rock with them. You can also sing along with them loudly. Isn’t music a great way to relieve stress?

Relieve stress

6. Laugh

Another great way to relieve stress is to simply laugh. Besides relieving your stress, laughing is good for your health. When you’re laughing, you can’t feel anxious. Lighten your load with a good belly laugh.

Laughing:
• Produces oxygen to your organs and body.
• Relaxes your muscles as it relieves your stress.
• Improves your mood and immune system.
• Lowers your cortisol, the body’s stress hormone.

Since laughing can be the answer to how to relieve stress, discover ways to make yourself laugh. Watch a funny sitcom, read funny comics, read a book of jokes or just talk with a person who keeps you smiling. All of these things can relieve stress.

Perhaps you would enjoy one of the above ways to reduce your stress. Meditation, massage, listening to music, exercise, and laughing can help you to “fight the flight” of stress.

https://www.youtube.com/watch?v=VlUfp0uZXvA

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REFERENCES:
HTTPS://WWW.WEBMD.COM/BALANCE/GUIDE/BLISSING-OUT-10-RELAXATION-TECHNIQUES-REDUCE-STRESS-SPOT#2 
HTTPS://WWW.HEALTHLINE.COM/HEALTH/10-WAYS-TO-RELIEVE-STRESS#5 
HTTPS://WWW.MAYOCLINIC.ORG/HEALTHY-LIFESTYLE/STRESS-MANAGEMENT/IN-DEPTH/STRESS/ART-20046037 
HTTPS://WWW.FORBES.COM/SITES/FORBESCOACHESCOUNCIL/2018/01/29/10-PRACTICAL-WAYS-TO-REDUCE-STRESS-IN-YOUR-LIFE-AND-AT-THE-OFFICE/#41F510E06F88 
HTTPS://WWW.WEBMD.COM/BALANCE/GUIDE/MASSAGE-THERAPY-STYLES-AND-HEALTH-BENEFITS#1 
HTTPS://WWW.HEALTHLINE.COM/NUTRITION/16-WAYS-RELIEVE-STRESS-ANXIETY#SECTION16
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