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7 Phrases to Remember When You’re Overstressed

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If emotions built modern society, then stress would be considered the foundation. No one seems to question the fact that we’ve created this stress; most people just accept it. However, the World Health Organization (WHO) named stress “The Health Epidemic of the 21st century.”

If left unchecked, stress can cause numerous physical and mental health problems. Even though we experience stress as a survival mechanism, modern living seems to have most of us in a near-constant state of stress. When we lived out in nature in eras past, we usually would only experience stress in the form of running from a wild animal or feeling frustration and fear when we couldn’t find food or water.

Now, this stress branches out into other facets of our increasingly complicated lives, so it’s no wonder that stress is at an all-time high around the globe. However, just because we live in a chaotic world does not mean you have to allow this stress to rule your life.

Here are 7 quotes to remember the next time you feel overstressed:

1. “You can’t calm the storm, so stop trying. What you can do is calm yourself. The storm will pass.” – Timber Hawkeye

In life, storms are always brewing because problems never stop. However, you don’t have to allow these problems to control you. Simply accept the stress, breathe deeply, and create a sanctuary in your home and within yourself to retreat to. As long as you remain calm, there’s nothing you can’t face in life. Keeping your composure and quieting your mind will take practice, so have confidence you can learn new behaviors that will help you manage stress better.

2. “The less you respond to negativity, the more peaceful your life becomes.”

What we give our energy to expands and multiplies, so if you find yourself focusing on mostly negative people and thoughts, you will only see more of them reflected in your life. However, when you focus on positive thoughts, people, and ideas, you can watch your world transform into a peaceful paradise. Managing stress starts with eliminating negative thought patterns and people who only bring you down.

3. “Take life day by day and be grateful for the little things. Don’t get stressed over what you can’t control.”

Stress happens partially because we try to control the uncontrollable. We cannot change the world, but we can change ourselves. Focus on the things in your life you can change, and you’ll notice the stress starting to melt away right before your eyes.

4. “You are allowed to be both a masterpiece and a work in progress, simultaneously.”

Much of our stress is self-imposed. We expect perfection out of ourselves so we never truly allow ourselves to grow because we criticize ourselves to death. How can we accept our greatness if we can’t accept our flaws, too? Take it easy and extend compassion to yourself; you’ll only add stress to your life by expecting the impossible out of yourself and others.

5. “Sometimes the bad things that happen in our lives put us directly on the path to the best things that will ever happen to us.”

When we feel overstressed, sometimes we can’t see the bigger picture. We have tunnel vision and feel like we will never get out of a bad situation. This can lead to you spiraling into a negative mindset just because of one bad period in your life. Next time you feel overstressed, try to put things in perspective and think about what you learned from negative experiences rather than dwelling on how awful they made you feel.

6. “The older I get, the more I realize no one has any idea what they are doing and everyone is just pretending.”

While we all take different paths in life, and none of us truly knows all the right answers. Every one of us is doing our best to survive here. The next time you feel overstressed, remember that everyone is in the same boat. They have to deal with the exact same issues as you, so keeping this in mind can help you feel less alone and more in control.

7. “Anxiety happens when you think you have to figure out everything all at once. Breathe. You’re strong. You got this. Take it day by day.” – Karen Salmansohn

As we’ve mentioned before, we can easily add quite a bit of stress to our lives by thinking we need to figure everything out right now. Remember to breathe and focus on your goals. No one goes from the bottom floor to the top overnight, so don’t expect this from yourself. Getting too wrapped up in all the issues in life can overwhelm you, which can lead to feeling overstressed.

Final thoughts

Next time you feel overstressed, remember these simple steps:

  • Breathe.
  • Focus on the present moment.
  • Bring your attention to solutions instead of problems.
  • Practice gratitude.

Implementing these ideas into your daily life will help you manage stress and remember all the good things in your life.

https://youtu.be/lFdcCXmGpy4

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

5 Vitamins That Help Prevent Cancer

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Vitamins to Help Prevent Cancer…Interesting!

The World Health Organization estimates that one out of every six deaths is attributable to cancer. In 2017, the number of new cancer cases reported reached nearly 1.7 million. In this same year, cancer claimed the lives of over 600,000 people.

Many doctors won’t admit it, but many cancer treatments do little to eradicate the condition. Consider chemotherapy, for example. It is probably the most widely prescribed treatment of adult cancer in the world. Want to guess the success rate of chemotherapy? (Hint: it’s far, far lower than what you think.)

2 to 3 percent. That’s it. Put another way, chemotherapy fails 97 to 98 percent of the time. Take into account the horrible side effects of the treatment, and it’s little wonder why more cancer patients might choose a different route.

Potential Causes of Cancer

You will likely not be surprised to hear that cancer can be caused from a vast number of factors. The most common include tobacco use, nutrient deficiencies, poor diet, lack of exercise, and sexually transmitted diseases. Other causes might be exposure to toxins, alcohol abuse, being overweight or obese, and – to an extent – genetic predisposition.

When you read the list, you’ll notice we have some control over many of the leading causes of cancer. In other words, we might, in some cases, prevent it.  For example, tobacco use bears responsibility for about 22 percent of all cancer deaths globally. This numbers roughly 132,000 people in 2017 alone.

Role of Vitamins and Nutrients to Prevent Cancer 

(Note: Before beginning any new vitamin regiment, please consult your wellness advocate!)

“An ounce of prevention is worth a pound of cure.” – Benjamin Franklin

 As mentioned, diet plays a key role in cancer prevention. Eating a well-balanced diet and getting regular exercise can effectively eliminate two risk factors. Being overweight and obesity.

With this in mind, let’s discuss five vitamins and nutrients that can help prevent cancer:

1. Vitamin D

Research shows that people who get regular amounts of vitamin D have a lower risk of cancer. Predictably, a high number of people in developed countries do not get enough of this crucial vitamin.

Over 90 percent of the average person’s vitamin D comes from sunshine. Fatty fish, low-fat milk, orange juice, cereals, beef liver, cheese, and egg yolks are all good sources of ‘D.’ You can also find plenty of high-quality vitamin D supplements.

vitamin d deficiency

2. Omega-3 Fatty Acids

Chronic inflammation has been linked to the growth of multiple cancers. Unhealthy inflammation suppresses the immune system, which puts us at a higher risk of developing all sorts of ailments.

Omega-3 fatty acids act as a natural and potent anti-inflammatory. Also, they may reduce the risk of cancer. In a 2015 study, women who regularly consumed EPA and DHA, two forms of omega-3’s, had a lower incidence of breast cancer than women who did not.

3. Vitamins A, C, and E

Vitamins A, C, and E are potent antioxidants. The National Cancer Institute informs us that these vitamins eliminate harmful free radicals. If free radicals are at high levels, they can damage cellular components, including cell membranes, DNA, and proteins. This may expedite the development of cancer.

Laboratory studies show that antioxidants, including vitamins A, C, and E, prevent the variety of bodily damage caused by the formation of free radicals. As a result, many researchers believe that antioxidants may fight the growth of cancerous tumors. Of course, they must be taken on a consistent basis.

4. Polyphenols

Polyphenols are plant chemicals known to act as antioxidants and anti-inflammatories. Some research shows that drinking green tea, which is a powerful source of polyphenols, may significantly reduce the risks of various types of cancer. This includes cancer of the breast, bladder, esophagus, ovaries, and pancreas.

The only caveat is that green tea extracts do not appear to be of particular help. Consuming high-quality, sugar-free green tea may be the best option. If you take prescription medications, be aware that the properties of green tea may cause interactions. Please be sure to do some research or consult with your doctor.

5. Curcumin

Curcumin is the active ingredient of turmeric, a common spice used in many Indian dishes. Studies show curcumin to have potent anticancer properties. They can potentially neutralize cancer cells and prevent more from growing. To date, curcumin has proved effective against bowel cancer, breast cancer, skin cancer, and stomach cancer.

Curcumin also serves as a powerful anti-inflammatory agent. It may naturally boost the levels of antioxidants in the body. Finally, curcumin may increase the number of neuronal connections in the brain. This may help delay or possibly reverse age-related cognitive decline.

Final Thoughts:

There are many naturalists who argue that CBD can be beneficial if taken in the right dose. This CBD vape guide  is one of the best we have come across that will help you understand the dose. We face numerous factors in this world over which we have little control. We can remain positive, however, knowing we do have control over other aspects of our health and well-being. If improving your diet with these vitamins can help to discourage or prevent cancer, they’re worth a try, right? Try the ounce of prevention that Franklin suggested. It might save you needing the pound of cure later.

References:
http://time.com/3968918/when-chemotherapy-does-more-harm-than-good/
http://www.who.int/news-room/fact-sheets/detail/cancer
https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet
https://www.everydayhealth.com/cancer-pictures/supplements-that-may-fight-cancer-0216.aspx#02
https://www.medicalnewstoday.com/articles/158401.php
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4418048/

11 Foods To Eat If You Have An Iron Deficiency

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It is estimated that 80 percent of the world’s population does not get enough iron in their diet. Up to 30 percent of people may suffer from a condition called iron deficiency anemia, resulting from low levels of red blood cells (RBCs). Symptoms of iron deficiency anemia may include headaches, fatigue, weakness, and more.

Iron is a vital component for blood production. In fact, about 70 percent of all iron processed by the body ends up in blood cells. Hemoglobin, an essential element for transporting oxygen from lungs to tissues, is mostly comprised of iron. Without adequate iron, the body lacks the oxygen necessary to make it “go.”

Iron helps to maintain mental and physical energy, assists gastrointestinal processes, and regulates body temperature.

Recommended Daily Allowance

The Recommended Daily Allowance (RDA) is the quantities of dietary nutrients necessary for good health. RDAs are prescribed by the Food and Nutrition Board of the National Academy of Sciences.

The RDA of iron varies according to demographics. As of this writing, the RDA for iron is as follows:

Males:

  • 9-13 years: 8 milligrams (mg)
  • 14-18: 11 mg
  • 19+: 8 mg

Females:

  • 9-13 years: 8 mg
  • 14-18: 15 mg
  • 19-50: 18 mg
  • 51+: 8 mg
  • When pregnant: 27 mg
  • When lactating; 14-18 years: 10 mg
  • When lactating; 19+ years: 9 mg

Sources to Prevent Iron Deficiency

As with most nutrients, it is best to consume iron through the foods we eat. Iron supplements do suffice as a viable replacement when needed.

Here are 11 of the best sources of iron with their respective RDAs:

1. Breakfast cereals with fortified iron (100% RDI)

Cereals such as All Bran and Wheat Bix provide all of your daily iron needs in just one serving. Boom, done.  Breakfast cereals with fortified iron can deliver up to 18 milligrams of iron! Besides being packed with iron, fortified cereals are very high in fiber content.

2. Canned Clams (130% RDI)

While not a breakfast food (for most people!), these guys can give you a whopping 26 milligrams of the stuff in just three ounces. One serving of canned clams contains just 130 calories – while packing 22 grams of protein! The only drawback is their high-salt content.

3. Oysters (44% RDI)

A 3-ounce serving of oysters contains about 7 mg of iron. They also include a decent amount of protein. Perhaps the best nutritional value comes from high concentrations of calcium, magnesium, potassium, and vitamin B-12. 

4. Spirulina (44% RDI)

Besides having more abundant amounts of protein than beef and chicken, spirulina packs about 44% RDI of iron in a one-ounce serving. And, oh yeah, it may be the most nutrient-dense food anywhere. 

5. Dark chocolate (60% RDI)

heart chakra foods

Long gone are the days when dark chocolate was considered a dessert. In fact, this delicious treat is considered by many to be a superfood because of its nutrient density. A 3.5-ounce serving of dark chocolate contains approximately 12 mg of iron. 

6. Beef liver (36% RDI)

Grass-fed beef is by far the best meat source of iron. Beef liver is also brimming with vitamins, minerals, and protein. A 3.5-ounce serving of beef liver contains 6.5 mg of iron.

7. Lentils (36% RDI)

Lentils are both delicious and incredibly versatile in that they go with pretty much any food. A half-cup contains 12 grams of protein, 252 mg of potassium, and 10% RDI of folate.

8. Spinach (10% RDI)

There’s a reason Popeye cracked open this superfood before taking on Bluto. While spinach won’t give you forearms the size of your thighs, a 100 mg serving delivers a respectable 3 mg of iron. It is also high in folate, niacin, potassium, riboflavin, vitamins A and E, protein, and many other vitamins and minerals.

9. Tofu (25% RDI)

Besides being perhaps the best meat-substitute on the market, tofu  contains about 5.5 mg of iron in a 100 mg serving. Additionally, tofu includes all eight essential amino acids and is an excellent source of calcium, manganese, phosphorous, and selenium.

10. Kidney beans (20% RDI)

Kidney beans contain over 4 mg of iron per cup. Not bad. Something else that makes kidney beans special is the fact that they contain 40 grams of protein and precisely zero fat! As with pretty much any other bean, kidneys are also dense in fiber and promote satiety, or the feeling of fullness.

11. Garbanzo Beans (15% RDI)

Also called chickpeas, garbanzo beans contain about 15% of your RDI of iron in just a half-cup. The nutritional value of these beans isn’t limited to just iron, however. Chickpeas contain high amounts of magnesium, folate, and a whopping 7 grams of protein.

Final Thoughts: Iron Supplements

As mentioned, iron supplements can be a good source of iron – and definitely beats having an iron deficiency. As with most things, the quality of your iron supplements matters. Iron supplements have been known to cause stomach cramps, nausea, and diarrhea for some people.

Most quality supplements will contain about 18 grams of iron, which is the RDI for most people (with the exception of pregnant women, who need 27 grams).

Therapists Explain How to End A Relationship with An Addict

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Addiction is horrible and it ruins many lives on a day-to-day basis. We all know as much. It’s always hard to be an addict, but sometimes it’s even harder to love one. If you’re in that situation, there are probably hundreds of things going through your head. Is it your fault? Will it get worse when you leave? How can you go on without blaming yourself for whatever happens to this loved one? Will positive thinking be enough to save your relationship?

Unfortunately, sometimes you need to face the harsh truth. Living in a relationship with an addict is difficult. If you can’t cope, then you need to leave, both for their well-being and for yours. Sometimes, loved ones can end up enabling an addict, which can lead to heartbreaking consequences and even more guilt (on both sides). At times, even if you don’t want to admit it, ending an unhealthy relationship brings a certain sense of relief.

At the same time, there are certain things you need to consider before breaking off a relationship with someone who has a serious addiction. Take a look at some things to look out for on your way out.

Here Are 5 Ways to End A Relationship with An Addict

1. Are they safe?

If you’re feeling angry, hurt, or distressed, the last thing that you’re thinking of might be their safety and wellbeing. However, as the hurt, anger, and distress fade away, you will definitely find yourself looking back and wondering why you didn’t do more to help this person. That’s why, when you decide it’s time to walk out the door, consider whether or not they have a support system of family or friends. Do they have relatives who can keep an eye on them when you’re not there anymore? Have they got any solid income? What will they live on?

Many addicts become increasingly dependent on their partners as their addiction worsens. For your own sake as well as theirs, try to make sure a support system is in place for them, otherwise you may end up regretting it.

2. Be firm with your decisions

It’s very hard to say that something is forever, but in this case, you can’t allow yourself to be lenient. If you do, you might see that you’re going back to the situation you were trying to avoid. Decided to cut all ties with the addict? Then cut all ties. Don’t answer their calls, their messages, don’t go back to them “just for one night.” Decided to stick around and help them instead?

You need to be just as firm in that decision as in any other. You can’t just skip back and forth between these two extreme, because it’s unfair to both of you. Once you know what you want to do, communicate it clearly and make sure that both parties know what to expect.

positive quotes

3. Take your safety into consideration

When a relationship ends, the last thing that we want to think about is the practicalities. However, if you’re in a serious relationship – especially if you have children – you can’t escape without fallout. Your decision is a difficult one and it’s not something you should go through alone – whether it’s an attorney, a doctor, or your family, you deserve to have support too. Figure out how you’ll communicate the breakup to your partner and what will be easiest for both of you.

Addicts often tend to have abusive tendencies, so make sure you keep your safety – and the safety of any dependents you may have – a top priority.

4. Remind yourself that you don’t owe an explanation to anyone

Addiction is ugly business that doesn’t normally get a lot of public awareness. It’s possible that even people in your close circle of family and friends don’t know about your partner’s addiction. So, when the relationship ends, there will inevitably be questions coming from all sides. Remember that your safety and well-being always come first. It’s easy to think you owe something to someone, but it’s vital to remember that you really, really don’t. No one knows the ins and outs of your relationship as well as you do, and no one should feel entitled to that information.

5. Remember that life goes on – but be careful with your behavior

Once it’s all over, there’s no larger relief than knowing you can go on with your life. In this case, however, always carry the experience from your previous relationships. People who have dated addicts in the past are very likely to date addicts again. Why? Because you have gotten used to the dynamic of this particular type of relationship. If you find yourself chasing after someone because you think they’ll need you just as much as your ex did, it’s time to reconsider your strategy.

Additionally, think of healthy coping ways to deal with your relationship breakdown – like starting therapy. A good therapist will be able to help you with these issues and make sure they stay in the past forever.

Final thoughts

It’s always hard to recover from a relationship like that, but with the right positive mindset, nothing is impossible. The main thing is to follow your gut and know what you want to do before you do it. Because once you go down that road, there’s no way to turn back.

“My encouragement: delete the energy vampires from your life, clean out all complexity, build a team around you that frees you to fly, remove anything toxic, and cherish simplicity. Because that’s where genius lives.” – Robin S. Sharma

https://www.youtube.com/watch?v=WeJ8dXDZUcA

References:
https://goodmenproject.com/sex-relationships/no-matter-much-love-addict-ok-leave-cmtt/
https://www.turningpointtreatment.org/blog/signs-enabling-loved-ones-addiction/
https://www.huffingtonpost.com/carole-bennett/breaking-up-with-an-alcoholic-addict_b_1128612.html
https://www.choosehelp.com/topics/living-with-an-addict/addiction-partnerships-marriage
http://killtheheroinepidemicnationwide.org/2017/03/02/enabling-vs-loving-a-drug-addict-ending-a-relationship-to-save-a-life/
https://pairedlife.com/relationships/When-someone-you-love-is-an-addict-11-things-to-keep-in-mind

10 Best Essential Oils for Weight Loss

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Have you ever set a weight loss goal for yourself? Ever considered trying essential oils for weight loss?

As you start out, you feel motivated and the weight just starts falling off. It seems like you could keep this up forever. As time goes on, you start to notice the pounds are harder to lose. Sometimes, achieving your goals takes more than just exercise and eating right.

Small tweaks, like adding essential oils for weight loss, are a great way to kick up your routine. Aromatherapy proves to stimulate specific parts of the brain that help your physical and mental well-being.

Top 10 Essential Oils for Weight Loss

Diffusing oils won’t make the weight fall off in and of itself, but it will give you enough motivation to keep you working towards your goals.

essential oils for weight loss

1. Grapefruit Oil

Grapefruit oil is known for aiding your metabolism, helping with water retention, reducing bloating, and suppressing appetite. With a high-quality oil, the extract is taken right from the rind of the fruit, leaving the nutrients intact.

To use the oil, add one or two drops to a glass of water. This will help detox your body and improve your metabolism throughout the day. Having some grapefruit oil after you eat a meal will help with digestion and prevent bloating.

2. Cinnamon Oil

Cinnamon is known as a potent essential oil for weight loss. It is often used for diabetic patients. Studies have found that cinnamon will help reduce your blood glucose levels and maintain your cholesterol.

Next time you are drinking a cup of hot tea, add a few drops of cinnamon oil to experience these positive side effects. If you feel a craving coming on, simply open the bottle and inhale it to help keep them at bay.

3. Ginger Oil

If you are looking for an oil to keep your digestive system healthy, ginger oil is for you! Gingerols is a natural nutrient found in ginger and it helps to reduce the amount of inflammation in the digestive system. Ginger also helps your body absorb needed vitamins and minerals.

The best way to add ginger oil to your diet is to either drink one or two drops in your morning glass of water (try adding a squeeze of fresh lemon or honey for added flavor) or inhale it directly from the bottle.

4. Peppermint Oil

For relaxing the muscles in your stomach and reducing bloating, try adding one or two drops to water. You must make sure it is 100% oil and free from all added toxins or other additives.

If you prefer just to sniff your oil, put it on a cotton ball and smell it from there. Diffusing peppermint oil in your house is also a great way to help keep your cravings down and your energy up for your workout.

5. Lemon Oil

Lemon is a natural way to get rid of fat by eliminating toxins in the body and improving your digestive system. In the mornings, add 1-2 drops to your water for detoxification throughout the day.

You can also add the oil to a carrier oil, like almond oil. Then, massage directly into your skin in the areas where you have cellulite. This is a great way to get rid of toxins in the fat cells.

6. Bergamot Oil

If you struggle with emotional eating, bergamot is a great oil to use to help you through the craving and achieve weight loss. The suggested way to use this oil is by smelling a cotton ball. You can also put a few drops in your shower in the morning.

7. Sandalwood Oil

Sandalwood oil helps calm your mind and body during emotional eating or cravings. When you mentally feel better, you will be less likely to eat to fill a void in your life. Instead, you will be motivated to exercise and lose weight.

You can rub this oil directly on your wrists and ankles unless you have sensitive skin and prefer mixing it with a carrier oil. This habit will help prevent cravings and stabilize your mood throughout the day.

8. Lavender Oil

Lavender oil is a popular go-to oil for relaxation. If you are stressed, this is a great option, especially to prevent emotional eating. A popular way to use this oil is to diffuse in your home. This creates a lasting effect all day.

weight loss

9. Fennel Oil

Fennel is an energizing and uplifting aroma and smells similar to licorice. Many people use fennel for both culinary purposes and to promote healthy digestion.  Add one or two drops of this gut-healing oil to a glass of water before you sit down for a meal to help you from eating too much at a time. This oil is also safe to dab on your wrists for instant results.

10. Eucalyptus Oil

Eucalyptus oil is a minty and refreshing smell that will help keep your stress and anxiety at bay – the two top causes of weight gain. Adding a few drops to your shower will instantly relax you and help you feel better and able to conquer the day.

Final Thoughts on Essential Oils for Weight loss

Essential oils for weight loss are a great way to naturally help you lose weight as they are all geared towards helping you mentally and physically on your weight loss journey. While diet and exercise are all crucial elements in losing weight, your mental state is just as important to keep you working hard and motivated.

Sign of Depression in Women : How to Deal With It

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Depression affects many more women than men. Some studies claim that depression in women is twice as common as it is among men. The reasons why more women are depressed than men are complex. They overthink things more, and they are under more stress than men are. This is due to the many demands society places on women.

Depression in women involves a host of symptoms. The stereotypical symptom of depression is sadness. Other important signs include anxiety, loss of interest, irritability, feelings of guilt, sleep disturbances, and thoughts of death or suicide. This is not an exhaustive list of depression symptoms, but it can help you begin to understand your condition and point you toward sources of help if you feel you are in trouble.

Sign of Depression in Women

1. Anxious or Sad Mood

If you constantly feel anxious or sad, this can be a sign of depression in women. You could also experience a persistent “empty” mood where your emotions are blunted. This is a self-defense mechanism that keeps you from feeling the pain you have inside.

2. Loss of Interest

When women are depressed, they often lose interest in activities that used to give them pleasure. This is a major sign of depression. Loss of interest in sex is also very common. If you find that your favorite hobby or activity leaves you empty, it may be a sign of depression.

3. Irritability and Restlessness

The stereotype of a depressed person is that they can’t get out of bed and have trouble getting up and around to do the basic tasks of life. While this is true for many people, one symptom that can be missed is irritability.

4. Feelings of Guilt and Worthlessness

Everyone has times when they feel guilty, but a persistent sense of guilt and worthlessness could be a sign that something is wrong. These feelings can be overwhelming and cause you to stop enjoying your life.

5. Sleep Disturbances

While insomnia can be a warning flag for depression, sleeping too much is also a common symptom. Waking too early in the morning is a common problem for depressed people.

6. Appetite Changes

Sometimes, people who are depressed overeat to comfort themselves. They may gain a great deal of weight. Some depressed people find that they have difficulty eating or enjoying food. This can lead to unhealthy weight loss. A depressed person’s relationship with food may be distorted.

7. Fatigue

People who are depressed often feel extremely tired or have little energy. This may result from a lack of sleep and poor diet, but it also is a sign of depression on its own. If you constantly feel like you are “slowed down” or dragging yourself through life, you may be depressed.

8. Thoughts of Death

This is the most serious sign of depression in women. Persistent thoughts of death and suicide are a major warning flag for depression. If you feel like you are about to give up and can’t go on any further, call a suicide hotline or 911.

sign of depression

9. Difficulty Making Decisions

When a person is depressed, they often lose their decisiveness. This is a sign of depression. They spend a lot of time worrying about decisions and feel paralyzed by too many options. They can also have extreme trouble concentrating.

10. Other Physical Symptoms

Frequently, people’s bodies internalize depression, especially when they feel they can’t express themselves verbally. Headaches, stomachaches, and other forms of chronic pain are prevalent. This is a common sign of depression in women. People can even have increased high blood pressure or cardiovascular symptoms.

Final Thoughts

When a woman feels depressed, she may experience an array of troubling symptoms. Each sign of depression should be taken seriously. If these symptoms happen one at a time or pass quickly, she may be reacting to life events and perhaps she is not depressed. If any of these symptoms last longer than 2 weeks, she should contact her primary care doctor immediately. She can be referred to a therapist or psychiatrist, or her primary care doctor may be able to treat her for depression.

Depression is nothing to be ashamed of. It is a biological disorder no different from high blood pressure or diabetes. It can be managed with the help of therapy and medication. Don’t give up hope, and take comfort in the idea that you can be helped.

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

References:
https://www.psychologytoday.com/us/blog/hide-and-seek/201205/the-7-reasons-why-depression-is-more-common-in-women
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4478054/
https://www.webmd.com/depression/guide/depression-women

Not Losing Weight? Try These Quick and Healthy Breakfast Recipes

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There’s nothing more frustrating than trying to lose weight and feeling like you aren’t getting anywhere. A good place to start with figuring out what you can adjust is your morning routine. Most of us have one or two healthy breakfast recipes we stick to eating until we can’t bear to eat it anymore and this is not only a good way to bore yourself to death and make breakfast a chore, your body can also adapt to the food you’re eating and will stop making the progress it had been making before. You might simply need to mix it up or, if you’re like most people, start eating breakfast in general! We’ve got plenty of healthy breakfast recipes for you to try out so there’s no need to settle for a boring meal again!

Smoked Salmon Toast
1 slice whole-wheat bread, toasted
1 1/2 Tbsp cream cheese
2 oz smoked salmon
1 thick slice red onion
1 Tbsp chives

This is a healthy breakfast that is quick, easy, and delicious. Spread the cream cheese onto the bagel and throw the toppings on! If you’re worried about the cream cheese, don’t be- it’s not a large amount and has calcium that assists in burning fat. The healthy carbs will give you a steady supply of energy throughout your morning.

Blueberry-Pecan Oatmeal
1 cup water
Pinch of salt
1/2 cup old-fashioned rolled oats
1/2 cup blueberries fresh or frozen, thawed
2 tablespoons nonfat plain Greek yogurt
1 tablespoon toasted chopped pecans
2 teaspoons pure maple syrup

Boil the water and salt in a small pot. Cook the oats until most of the water is absorbed. Remove from the heat and let sit for about 3 minutes and then add your toppings! Oatmeal is abundant with fiber and can easily help you lose weight. The best part- there’s nothing plain about this healthy breakfast meal.

Eggs and Greens
1 Tbsp olive oil
1 cup sliced mushrooms
2 cups spinach
1 egg
1 Tbsp Sriracha sauce

Put half of the oil into the skillet when heated. Saute the mushrooms and spinach and put them on your plate. Add the rest of the oil to the pan and cook your egg sunny side up. Eggs and spinach make the perfect pair. They have ample protein and the spinach has vitamins and minerals. Combined, you can experience fewer cravings throughout the day.

Home Fries with Sausage
3 links Applegate Naturals chicken and sage breakfast sausage
1 cooked sweet potato, cubed
1 1/2 cup chopped kale
2 tsp olive oil
1/4 tsp crushed red pepper flakes

Who doesn’t love home fries? If you think they can’t be part of easy healthy breakfast recipes think again! Heat up the sausage. In a pan, saute the potatoes, kale, and olive oil until they are soft. Then add the red pepper flakes on top. Red pepper will give you a major metabolism boost in the morning and reduce cravings throughout the day.

Breakfast Quesadilla
1 whole egg plus 1 egg white
2 Tbsp chopped green pepper
2 Tbsp chopped red onion
1 8-inch whole-wheat tortilla
1 oz Monterey Jack cheese, shredded
2 Tbsp chunky salsa

Scramble your eggs along with the pepper and onion. Then add them to the tortilla with cheese and salsa. There are 20 grams of protein in those quesadillas that will more than hold you over until lunch. If you exercise in the mornings, this is the perfect post-workout meal.

Berry English Muffin
1 Tbsp natural creamy peanut butter
1 whole-grain English muffin
1 Tbsp dried chia seeds
1/2 tsp ground cinnamon
1/4 cup sliced strawberries

Toast your English muffin and add your toppings! This is one of those easy healthy breakfast recipes that packs a superfood punch. Chia seeds have long been used to supply the body with energy throughout the day. They also transform into a gelatinous substance once inside the body and help to remove toxins stored in the digestive tract. Peanut butter will supply you with adequate protein and the strawberries will give you an anti-oxidant boost.

Ricotta Swirl
1 cup part-skim ricotta cheese
1 tsp honey
1/2 cup chopped papaya
1/2 tsp flaxseeds

This is one of those healthy breakfast recipes that will come in handy on a rushed morning! Preparation? Mix the ricotta and honey and add the papaya and flaxseeds on top. Enjoy the fastest (and tastiest) 26 grams of protein you can get!

healthy breakfast recipes

A general rule of thumb for healthy breakfast recipes is to remember to incorporate a healthy carb and protein source so you have plenty of energy to get you through your morning and reduce cravings throughout the day.

Healthy breakfast recipes are aplenty these days. Try any or all of these healthy recipes to see what you like the most and don’t be afraid to mix it up! Losing weight should be an enjoyable experience, not a stressful one and it is a common misconception that you can’t eat delicious foods while living a healthy lifestyle.

https://www.youtube.com/watch?v=yG-G9_LOkLA

Sources-
https://www.womenshealthmag.com/weight-loss/a19989705/healthy-breakfast-ideas/
https://www.womenshealthmag.com/weight-loss/a19932881/the-food-group-that-burns-more-fat/
http://www.eatingwell.com/article/77715/the-best-breakfast-foods-for-weight-loss/

8 Behaviors That Reveal Someone Has High-Functioning Anxiety

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People who have high-functioning anxiety are affected to varying degrees. On the lower end of the scale, anxiety produces symptoms so subtle that they hardly register at the conscious level. At the other end, an anxiety condition such as panic disorder can leave one paralyzed, withdrawn, and unable to normally function.

Most individuals fall somewhere along the lower to middle end of the spectrum, experiencing symptoms that are mild to moderate. From an outsider’s perspective, there may be no visible signs of distress from such a person. Such a scenario describes someone with high-functioning anxiety quite well.

“High-functioning anxiety” is not an actual medical diagnosis. Instead, high-functioning anxiety describes a manifestation of the condition. People who fit this description almost never show that something is wrong; on the contrary, this person appears driven, even-keeled, productive, and even happy.

Here are eight behaviors that reveal someone has high-functioning anxiety:

1. They’re High Achievers

People who function, yet have high levels of anxiety, are likely to make up for their racing thoughts and restlessness by staying busy. While this may not sound too bad, continually thinking about the need to do something can quickly render them exhausted. Furthermore, high-functioning anxiety often manifests as a chronic sense of underachievement despite a track record of success.

anxiety quote

2. They’re Control Freaks

 Anxiety often leads to either uncomfortable apathy or the need to control one’s environment. High-functioning anxiety usually leads to the latter. The problem is that when the need to control things extends to that which is uncontrollable, the individual runs the risk of worsening an already unhealthy state.

3. They Don’t Focus on the Present

 Anxious people are more prone to think about the future or the past than the present. We all do this to some respect; it’s just that this tendency is much more pronounced in the highly anxious. Now, combine this trait with a to-do list that never seems to end. The end result is chronic stress and lack of fulfillment.

4. They’re Poor Listeners

Unless the person has exceptional powers of concentration, their anxious nature will make it very difficult to pay attention and keep up with conversation. Although very driven and perfectionistic, those with high-functioning anxiety typically don’t apply their constant need for improvement to their listening abilities. They may appear distant and have trouble making eye contact even during important conversations.

5. They Appear Stoic and Unemotional

Sadly, pronounced anxiety may make the person timid and shy. They may view their anxiety as a weakness, and thus make every effort to conceal what’s going on underneath. To an observer, they may appear aloof and uninterested when this is probably not the case at all. They are making an attempt to compartmentalize their strong emotions in an effort to think and act rationally.

6. They Are Perfectionists

Perfectionism is the hallmark of a highly-functioning anxious person. To the layperson, being labeled a “perfectionist” may sound desirable. On the contrary, perfectionism – in a person with high anxiety – can be debilitating. Highly-intelligent, anxiety-driven perfectionists focus a disproportionate amount of attention on what they’ve done wrong than what they’ve done right – even if the latter occurs much more often than the former.

7. They’re Depressed

As we’ve mentioned in prior articles, a high correlation can be found between anxiety and depression. In fact, the two conditions are frequently discussed together. Part of the reason for this is that the symptoms that accompany depression, such as irritability and nervousness, are also evident in anxiety disorders. However, depression can lead to feelings of helplessness, hopelessness, and despair. A person with high-functioning anxiety may be at a greater risk for depression because they are less likely to admit when there’s something wrong.

8. They Have Problems Sleeping

 People who have anxiety disorders are more prone to insomnia, irregular sleeping patterns, and problems falling asleep. Among all anxiety symptoms, difficulty sleeping may pose the biggest threat to mental and physical health. Importantly, during sleep the brain solidified memories, eliminates toxins, and prepares itself for the upcoming day. Erratic sleep patterns also throw a wrench in the endocrine system, which helps maintain hormonal homeostasis in both the brain and body.

Final Thoughts: Don’t Suppress Your Anxiety. Be Mindful.

The odds of developing an anxiety disorder skyrocket when anxious thought patterns aren’t appropriately identified and accounted for. This is not to say that we should ruminate in our anxiety. Instead, we should become observers.

The practice of observing your thoughts is fundamental to mindfulness and some contemplative traditions (e.g. Buddhism). In simplest terms, to observe your thoughts is to allow them to come and go without judgment or emotional attachment. Thoughts are just thoughts. They do not define who or what you are, nor are they something to be scared of. This same concept applies to anxiety in all of its forms.

https://youtu.be/lFdcCXmGpy4

(C)Power of Positivity, LLC. All rights reserved
Sources:
https://psychcentral.com/blog/seeing-through-the-cloud-of-high-functioning-anxiety/
https://www.powerofpositivity.com/7-signs-someone-high-functioning-anxiety/
https://www.womenshealth.com.au/symptoms-signs-high-functioning-anxiety

How to Teach Yourself to Stay Positive At Work (Even When People Are Negative)

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“In order to carry a positive action we must develop here a positive vision.” – Dalai Lama

The average person will spend over 90,000 hours of their life at work. That’s a long time to spend somewhere that makes you unhappy or nervous. One of the hardest things to discern when starting a new job is the working atmosphere and the kinds of people you’ll be working it. It’s more or less a coin toss. In other words, you might make friends for life, or you’ll make enemies for life.

If you find yourself working in a place with negative energy, that can take a real toll on your life outside of work as well. Fortunately, there are many ways to keep up the positive thinking when you work somewhere you don’t particularly enjoy. From little changes in your routine to small lifestyle hacks, here are some ways to keep your workplace positive – even if your coworkers are doing everything they can to make your day miserable.

Here Are 7 Ways to Keep Your Workplace Positive

1. Find causes for celebration

Most workplaces these days involve at least some amount of teamwork. Whether you’re working together to a close deadline, or to hit a particular performance point, there will always be something that’s reliant on more than one person. Make sure to celebrate good performances with your coworkers as much as you can. Very few people can stay sour during a celebration and you’ll find that it’ll uplift the general spirits in your office. If you don’t get the chance to do much teamwork, celebrate holidays and random days – International Pet Day, International Book Day, International Women’s Day. Put your heads together and figure out a fun activity to brighten up everyone’s day and you’ll see smiles appear on even the grumpiest faces.

life quote

2. Have lunch outside

One of the reasons you might be feeling down at your workplace is because you spend all your time at your desk – even when you’re supposed to be having a few moments of downtime! We know it can be hard to break away from work for an hour, but consider this: it’s your time to take a break and not stare at the screen you stare at for the other eight hours of the day. Go outside and get some fresh air. Maybe socialize with some co-workers and figure out somewhere to go together. Don’t have lunch at your desk, because that’ll destroy any positive thoughts you have of your workplace.

3. Be a team player

The importance of teamwork isn’t only for the job interview, so make sure to listen to what everyone on your team has to say. Good ideas can come from all sorts of places. When you show a readiness to listen to everyone’s opinion and voice, you will gain respect in your coworkers’ eyes. It can be tempting to be a stickler for the rules but, let’s face it, no one likes a stickler. Do your best to express an open-mind towards new ideas from your team. This will build up your reputation as a trustworthy and reliable co-worker.

4. Random acts of kindness

Did you buy a day ticket for the bus that you won’t need anymore? Leave it by the workplace printer. Did you have some extra brownies leftover from last night? Bring them to work with you. You don’t have to attach your name to every single little thing you do either. Sometimes, people just like knowing there’s a friendly soul among them, someone ready to do selfless acts for others. Things like that uplift the communal spirit and encourage even more kindness to spread (maybe you’ll even get some free baked goods out of it).

5. Find meaning in your days

When you do the same thing over and over again, every day, it’s easy to convince yourself that what you do doesn’t matter. Don’t miss a chance to remind yourself and others of the importance in the work you all do. It’s very easy to forget, especially if you work the same job day in and day out. Whether you bring it up in casual conversation or in chats with your senior manager, point out that you recognize the benefit you bring to your company, or the positive and purposeful aspects of people you work with. Finding meaning and purpose in tasks does wonders to uplift everyone’s spirits.

6. Be constructive in your criticism

No one likes being criticized; however, they look at criticism differently if you give them ways to improve. Don’t think of criticism as an argument. See it more as a chance to give someone feedback. Don’t be confrontational in your workplace, but be supportive and understanding. Explain your point of view and how you think this person could do better in a particular task. You’ll find that more of your coworkers will find they prefer to receive feedback from you after this.

7. Brighten up your office space

You might think that things like framed pictures or motivational quotes or drawings pinned on the boards in the workplace are a bit cheesy, but you realize soon just what a difference they can make. Office buildings have the habit of being monotonous and depressing – especially if you work in a cubicle. Brighten up your space and it won’t only affect your mood but it’ll also showcase your creativity and personality to others around you. Besides, everyone likes having decorations around and a well-decorated space does wonders for mental health. Try it. You might be surprised at the effect it has on you and others!

Final thoughts

Working somewhere full of negativity is a hard task, but the change can always start with you. You might feel despondent and think that there’s no way to change the way someone thinks or reacts. Just try some of the tips in this article, and we’re confident you’ll soon feel positivity flowing back into your workplace. Make the most of those 90,000 hours of your life – it’s too short to waste on negative emotions.

https://youtu.be/m-qoeOxXwXM

(C)Power of Positivity, LLC. All rights reserved
References:
https://good.co/blog/create-positive-work-environment/
https://www.bustle.com/articles/154739-11-ways-to-keep-a-positive-attitude-at-work-so-you-dont-have-to-feel-miserable
https://www.liquidplanner.com/blog/5-ways-to-create-a-positive-work-environment/
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