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5 Proven Ways To Treat Depression Naturally

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Are you searching the internet to learn how to manage depression without relying on chemical drugs?

Zion Research has published a new report titled “Depression Drug Market: Global Industry Perspective, Comprehensive Analysis and Forecast, 2014-2020.” According to the report, the global depression market was valued at USD 14.51 billion in 2014 and is expected to generate revenue of USD 16.8 billion by the end of 2020.” – GlobalNewswire, a Nasdaq company

The National Institute of Mental Health defines depression as: “a common but serious mood disorder. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working.”

Symptoms of Depression

Symptoms associated with depression are numerous and include the following:

  • Persistent sad, anxious, or “empty” mood
  • Feelings of hopelessness or pessimism
  • Irritability
  • Feelings of guilt, worthlessness, or helplessness
  • Loss of interest or pleasure in hobbies and activities
  • Decreased energy or fatigue
  • oving or talking more slowly
  • Feeling restless or having trouble sitting still
  • Difficulty concentrating, remember, or making decisions
  • Difficulty with sleeping, early morning awakening, or oversleeping
  • Appetite or weight changes
  • Thoughts of death or suicide, or suicide attempts
  • Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment.

Depression is a complicated mental disorder; as such, individuals diagnosed with depression may experience subtle to severe symptoms. Some may experience one symptom, others may experience ten. That’s the nature of this terrible illness.

Worse yet, they don’t know why they feel how they feel and, more often than not, don’t know what to do.

Depression is an almost constant state of sadness, fatigue, emptiness and frustration. In most cases, depressed individuals seek the advice of a family physician or specialist (i.e., clinical psychologist or psychiatrist) in a desperate attempt to find answers.

illness

The “Easy” Solution

The “solution” is all too common: anti-depressants.

Within thirty minutes of consulting with a doctor about their symptoms, most M.D.s will whip out a prescription pad and scribble down a 30 to 90-day supply of Zoloft, Prozac, Celexa, Lexapro, Paxil, or any of the dozens of antidepressants available at the local pharmacy.

To be clear, we’re not disavowing the efficiency of anti-depressants. Given the enigmatic nature of the disorder, it’s only fair for doctors to put a patient through a period of “trial and error” in attempting to resolve the underlying symptoms.

Again, to be fair, sometimes anti-depressants do work. The National Center for Biotechnology Information at the U.S National Library of Medicine reports that 40 to 60 percent of patients “noticed an improvement in their symptoms within six to eight weeks.”

Follow the Money

The problem that many people have is the over-prescribing of depression medication.

Much of this over-prescribing epidemic can be attributed to the aggressive (admittedly effective) marketing campaigns of pharmaceutical companies. Consider the revenue of the five most profitable anti-depressant-producing drug companies in the U.S.:

  1. Novartis (Revenue: $49.4 billion)
  2. Pfizer (Revenue: $48.9 billion)
  3. Roche (Revenue: $48.1 billion)
  4. Merck (Revenue: $39.5 billion)
  5. Astra Zeneca (Revenue: $24.7 billion)

5 Proven Ways That Help Treat Depression Naturally

When under the diabolical influence of depression, it’s so very tempting to walk into a doctor’s office and walk out with a possible solution.

Again, we are not here to tell you what to do in this circumstance. Our only desire is to educate you on possible alternatives. We sincerely hope that you take the time to consider all options carefully.

1. Roseroot (Rhodiola rosea)

Roseroot has been used for centuries to treat stress and mental ailments throughout Russia, China, Scandinavia, and elsewhere. Some scientists are publishing research that this ancient herbal remedy could treat depression better than conventional medicines.

Promisingly, the herb resulted in half the common side effects of traditional anti-depressants. Scientists associated with the study claim that roseroot may provide more favorable outcomes to those diagnosed with mild to moderate (not severe) depression.

2. Green Tea

Green tea is quickly gaining prominence as a “magic elixir.” Some of the world’s most ardent followers of the scientific method (read: cynical scientists) have wholeheartedly embraced green tea as a treatment for various conditions.

The depression-fighting properties of green tea can be traced to its abundance of theanine, a vital amino acid. According to Dr. Shawn Talbott, a nutritional biochemist, theanine “is an amino acid naturally found in tea leaves that provides an anti-stress relaxation benefit to tea drinkers.”

3. St. Johns Wart

St. Johns Wart is one of the most heatedly debated herbal remedies in existence. Its presence on Earth spans thousands of years, and while many studies have concluded that the plant-based herb is highly effective, others have found no observable benefit.

However, if one is seeking a natural solution to depression (or anxiety) symptoms, trying St. Johns Wart may be in order.

4. Meditation

Now that we’ve covered three more popular herbal remedies for depression, it’s time to move to the mental, physical, and spiritual side.

We could write an entire thesis on the proven benefits of meditation, mindfulness, and the myriad of similar practices. In short, meditation has been shown to relieve post-traumatic stress disorder (PTSD) in veterans, generate neural growth in areas of the brain (i.e., brain plasticity), and drastically improve concentration, focus, endurance, and mental clarity.

heal depression with meditation

Institutions such as Harvard University are just now uncovering the tremendous power of mindfulness and meditation, producing several research studies demonstrating the practice’s efficiency. Thanks, Buddha.

5. Yoga

Yoga is another physical, mental, and spiritual practice that has been around for thousands of years. Like meditation, it has proven to be effective In the relief of numerous physical and mental symptoms.

A quote by Dr. Mason Turner of Kaiser Permanente Medical Group: “(Yoga) can be very powerful in the treatment of depression,” as clarity of mind, focus on the mind-body connection, and emphasis on deep breathing are deemed “effective in reducing depressive symptoms.”

Furthermore, Harvard University and several other highly reputable institutions have published study after study on the potential effectiveness of yoga on anxiety and depression.

Just one question: what the heck took us so long?

10 Habits That Guarantee A Good Day

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Repeatedly. Do. Excellence. Habit. The truth is there is no magic formula for developing habits. There’s no “hack” or pill to supplant mindful action.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” –  Aristotle

That Aristotle guy was pretty smart. Before the thousands of books (and “revisions” to said books) that do nothing but dwell on about the importance of habit, the Greek philosopher summed up the practice in fifteen words. Can you find the key words in the above quote? Go ahead and give it a shot.

If we had to break down habit-forming in three steps, it’d be as follows:

  1. Write down the habit (one at a time) you want to change and why in a journal. Keep this journal accessible by bringing it with you everywhere.
  2. Make the necessary preparations (e.g. scheduling, getting organized, etc.)
  3. When resistance arises, use mindfulness to overcome it – and refresh your memory by re-reading your journal.

Too many people associate the word habit with self-deprivation. Too many people make the formation of consistent behaviors far too complicated.

Please don’t buy into it.

Ten Habits That Support Your Well-being

habits

Let’s take a look at ten habits that make for a better day, every day.

1. Define your purpose, goals, and objectives

What do you want to get done today and why? Here’s a real example:

  • Stop by the store and pick up veggies
  • Message the partner
  • Clean bathroom floor
  • Read work emails and write responses

Of course, every person reading this will have a different set of things to get done.

2. Get up earlier

If you have aspirations and dreams, it’s essential to maximize the 24 hours we’re all given. Watch for some incredible changes soon after implementing this habit: more energy, more productivity, and less stress.

3. Drink H2O

Ladies and gentlemen, water is a magical elixir. Boring and tasteless? Maybe. But consider the reasons to “aim for 64.” Water eliminates toxins, eases digestion, boosts metabolism, increases energy, promotes skin health, and so on.

(Oh, and please do drink 64 ounces.)

4. Single task

For those who do not know, multitasking – or doing more than one thing at a time – has repeatedly been debunked by neuroscientists. We’ve covered this issue repeatedly, but here’s a reminder from MIT neuroscientist, Earl Miller:

“The brain is very good at deluding itself. Switching from task to task, you think you’re actually paying attention to everything around you at the same time. But you’re really not,” Miller said, “You’re not paying attention to one or two things simultaneously, but switching between them very rapidly.”

In short, the human brain is not wired to multitask.

5. De-clutter

Right now, there’s some clutter or useless junk around you. Look at your desk, in your closet, or on your shelves. How much of that stuff do you need? If you don’t need it, get rid of it.

External clutter = mental clutter

choice

6. Lay off the tech

For people who swoon over technology (*shields eyes*), it’s sacrilegious to disavow our e-toys. It’s not necessary to swear off our PlayStations, X-Boxes, PCs, and smartphones, thank Heavens.

The biggest timewaster is probably the internet. (There’s a reason employers block external sites.) Remember, time wasted is an opportunity lost. Have fun, but try and keep yourself in check.

7. Have a routine

“Blech…routines and schedules.” Some people hate the notion of scheduling things – until they realize the oh-so-glorious freedom that comes with it.

People hate schedules because they see them as boring and restrictive. They aren’t. Done correctly, a schedule – such as an evening schedule (e.g. sleep hygiene) – can make for a more independent lifestyle.

8. “Make your bed!”

Does anyone else remember getting screeched at when we “forgot” to make our beds? Perhaps our moms or grandmothers had the right idea. A  tidy space could actually mean a tidier mind.

On a serious note, Gretchen Rubin, author of The Happiness Project, states, “When I was researching my book on happiness, this was the number one most impactful change that people brought up over and over.” The rationale is simple enough: we do one productive thing and feel good, so we continue doing productive things that make us feel good.

9. Take some time to think

Our society is built around productivity – it’s a fact of life. As such, we rush around and do one thing after another until it’s time to hit the sack, only to do the same thing the next day.

Do you have a block of time when you just sit down to think about things? To dream, visualize, meditate, or “space out?” If so, you’re in good company. Bill Gates and Jeff Bezos (CEO of Amazon), despite their crazy schedules, have a dedicated amount of reflection time – a habit that both say has contributed to their success.

habits

10. Remember to have fun while developing better habits

Life is too damn short to take everything seriously. Whatever you find “fun,” whether it’s gaming, reading, journaling, or just “being,” carve out some time during the day to do it.

Having fun is not a luxury, it is a necessity.

Scientists Explain What Happens to Your Body When You Meditate Every Day

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Have you ever tried to meditate? Meditation is a huge trend right now and for good reason. Finally the scientific and medical field can agree. meditation has been shown to produce incredible benefits in the body.

To demonstrate just how much meditation has taken the medical community back by its health outcomes, consider that the most prestigious university in the world – Harvard – has an entire research center devoted to the practice. As does MIT, and Yale, and Johns Hopkins, and…well, you get the idea. So lets dive deeper into the subject.

Here is what happens to your body when you meditate every day, according to science:

meditate

Meditation Increases Resilience to Stress

Stress – or, to be more precise, distress – is triggered by the hormone cortisol, which is released once the brain identifies something as a stressor. While the experience of stress is hardwired to ensure species survival, the majority of the available scientific literature concludes that regular meditative practice decreases our emotional reactivity.

In a study published in the journal Social Cognitive and Affective Neuroscience, researchers state that meditation strengthens our resilience to stress by suppressing the activity of the amygdala. Part of the limbic system, the amygdala, is the brain’s emotional center, “responsible for detecting fear and preparing for emergency events.”

Meditation Enhances Our Ability to Focus and Pay Attention

Mindful meditation requires single-pointed attention onto an object or activity, (for example, a religious figure or the breath.) Therefore, it should come as little surprise that the act of meditation enhances our ability to concentrate on everyday events.

Ignoring distractions is part and parcel of attention. In this respect, the scientific literature shows that regular meditative practice inhibits the innate tendency of our brain to function on “autopilot,” that is, without conscious thought. Brain scans of long-term meditation practitioners show increased activity in the region of the brain known as the Lateral Prefrontal Cortex (lPFC), which allows us to pay attention while dismissing non-relevant stimuli actively.

Daniel Goleman, Ph.D. and Richard Davidson, Ph.D., in their book Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body, say “(meditation) undergirds a huge range of what makes us effective in the real world – everything from learning, to realizing we’ve had a creative insight, to seeing a project through to its end.” All activities mentioned by Goleman and Davidson require the effective utilization of focus and attention.

Meditation Boosts Pain Tolerance

Per Kelly McGonigal, Ph.D., meditators process pain differently than the rest of us, explaining: “Meditators pay more attention to the direct sensation of pain. In laboratory studies that deliver painful stimulation, meditators’ brains show more activity in areas associated with sensory processing … non-meditators (show) more activity in areas associated with evaluation and language.”

But wait! Wouldn’t paying more attention to the pain itself hurt (literally) more than help?

It would indeed seem so! But, alas, this is not the case. It is not the feeling of pain that makes the experience (like stubbing a toe) more painful, but our reaction to the event that enhances the pain response. While undergoing voluntary pain stimulating experiments, the functional brain scans (fMRIs) of meditation experts show decreased activity in the areas of the brain responsible for interpreting pain stimuli.

Meditation Decreases Anxiety and Depression

Some studies show that regular meditation sessions may work just as well, if not better, than prescription drugs for relieving anxiety and depression symptoms. This research suggests that meditation changes the structure and function of some areas of the brain, including those affected by episodes of anxiety and depression.

In a meta-analysis of over 18,000 mindfulness meditation studies, researchers from John Hopkins University conclude that the number one use for meditation is anxiety relief. Other studies demonstrate that meditation helps a variety of anxiety and depression conditions, including addictions, agoraphobia, attention deficit disorder (ADD)/attention deficit hyperactivity disorder (ADHD), binge eating disorders, bipolar disorder, generalized anxiety disorder (GAD), and social anxiety.

In other studies, mindfulness meditation has shown to influence the activity of brain chemicals, including GABA, serotonin, and dopamine. Predictably, all three neurochemicals play a role in anxiety and depression.mind

Meditation Strengthens the Immune System

It is no secret that chronic stress weakens the immune response. A weaker immune system makes one more vulnerable to sickness and disease. As we’ve touched on, regular meditation regulates the stress response – and, in turn, strengthens the immune system.

According to a study published in the journal Brain, Behavior, and Immunity, an 8-week meditation training known as Mindfulness-Based Stress Reduction (MBSR) “resulted in a significantly smaller post-stress inflammatory response” in the participants’ brains.

Prolonged meditative practice does more than strengthen the immune system. Long-term meditators seem to show increased activity in an enzyme called telomerase – known to increase the lifespan of our body’s cells.

“Spiritual meditation is the pathway to Divinity. It is a mystic ladder which reaches from earth to heaven, from error to Truth, from pain to peace.” ~ James Allen

https://youtu.be/CU2LlJxEdJ4

(C)Power of Positivity, LLC. All rights reserved
Sources:
https://bebrainfit.com/meditation-anxiety/
https://greatergood.berkeley.edu/article/item/can_meditation_lead_to_lasting_change
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666115/
https://www.ncbi.nlm.nih.gov/pubmed/23092711
https://www.psychologytoday.com/us/blog/the-science-willpower/201109/how-meditation-changes-pain-relieves-depression

Science Explains 5 Proven Ways To Boost Your Intelligence

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“People who boast about their I.Q. are losers.” ~ Stephen Hawking, 1942-2018 (Rest in Peace, Sir)

The word intelligence never fails to spark a debate. Nevermind there are multiple ways to define intelligence; the truth is that there are multiple intelligences (plural) – and the notion of assigning a simple number to something so complex is borderline absurd.

In 1985, Robert Sternberg, a former dean of Tufts University, put forth his Triarchic Theory of Intelligence, arguing that previous definitions of intelligence are too narrow because they are based solely on intelligences that are measured in an IQ test. (I like him already). So in honor or Mr. Sternberg, we’ll define intelligence as:

“The ability to acquire and implement both innate and obtainable knowledge in three domains: analytic, creative, and hands-on.”

The chances are good that some of you reading this article believe that your smarts are fixed and unchangeable. You are not alone: scientists believed this very thing up until about two decades ago. Then, this little thing called neuroplasticity – the ability to grow new neural connections throughout life – changed modern medicine (and a countless number of lives.)

Brainline, an organization that focuses on brain injury and PTSD research, says: “Neuroplasticity is the brain’s amazing capacity to change and adapt. It refers to the physiological changes in the brain that happen as the result of our interaction with our environment … This dynamic process allows us to learn from and adapt to different experiences.”

In other words, we can become more intelligent with the right environment and knowhow.

intelligence

Five Ways To “Get Smart”

1. Do High-Intensity Interval Training (HIIT)

Forget the days of 60-minute workouts five times a week. HIIT gives you all of the physical and mental benefits of cardio exercise in much less time. (Regular cardio is still great if you have the time!)

First, here are the brain-boosting benefits of HIIT and other cardio:

– Improves memory, problem-solving, and decision making
– Relieves stress
– Lowers risk of dementia
– Releases feel-good chemicals such as endorphins
– Reduces levels of the stress hormones adrenaline and cortisol

HIIT training can range in duration from 5 minutes to 45 minutes. Some people do a 5-minute HIIT session and then strength training, for example. The Tabata routine is a textbook example of a short, efficient HIIT workout.

exercise

2. Read

Become a lifelong learner by reading, preferably about a variety of topics – art, science, history, etcetera. Research shows that regular reading increases the brain’s white matter and speeds up the brain’s ability to process information.

Here’s a practical tip: try to work on one perceived “weakness” every three months. Buy a couple of books and implement the knowledge contained within during these 90-day periods. By committing, you are both improving your quality of life and boosting your smarts. Win-win, baby!

3. Learn a Musical Instrument

Regularly playing an instrument, studies show, changes the shape and power of the brain – and may even be useful for therapeutic purposes. It is suggested that critical parts of the brain that control hearing, memory, and motor skills become progressively larger as someone learns to play an instrument.

Lutz Jancke, a psychologist at the University of Zurich in Switzerland, says that increased intelligence from learning to play an instrument also applies to older adults:

“We found that even in people over the age of 65 – after four or five months of playing an instrument for an hour a week – there were strong changes in the brain.”

4. Play Dual N-Back

You’ve no doubt seen the proliferation of brain training games and systems, and neuroplasticity has much to do with this trend. Dual n-back has been scientifically shown to boost both working memory and IQ score – drastically in some cases.

Dual n-back involves remembering the sequence of spoken letters and positions of a square at the same time, and identifying when a letter or position matches at certain intervals. The game gets more difficult as you remember both letter and position at progressively longer intervals.

5. Eat Brain-Boosting Foods

While this last tip for making you a brainiac lacks in excitement, it is nonetheless vital. The foods you eat have a marked influence on your intelligence levels.

Here are these foods in order:

Fish oil: Omega-3 fatty acids are crucial to brain function.

B-vitamins: B’s improve memory and mood – both critical to a highly-functioning noggin.

Matcha: A powdered form of green tea, matcha gives a boost to your mental acuity and alertness.

Antioxidants: Besides protecting your brain against harmful substances, antioxidants also enhance memory and problem-solving abilities.

Blueberries: Lovingly referred to as “brainberries,” blueberries are an antioxidant powerhouse. No food promotes mental function quite like brainberries.

Avocado: Avocado is loaded with (healthy) fats, including monosaturated fat, which increases blood flow to the brain. Gingko Biloba, a supplement, reportedly has similar effects.

https://youtu.be/7BNGVmwxoHI

(C)Power of Positivity, LLC. All rights reserved
Sources:
http://bigthink.com/going-mental/what-is-intelligence-2
http://www.businessinsider.com/exercise-cardio-brain-body-health-benefits-2017-12#cardio-exercise-may-even-help-reverse-some-heart-damage-from-normal-aging-5
https://draxe.com/15-brain-foods-to-boost-focus-and-memory/
https://www.brainline.org/author/celeste-campbell/qa/what-neuroplasticity
https://www.success.com/blog/5-smart-ways-to-increase-your-iq-because-its-not-set-in-genetic-stone
https://www.telegraph.co.uk/news/science/science-news/6447588/Playing-a-musical-instrument-makes-you-brainier.html

5 Behaviors That Reveal You’re In A Codependent Relationship

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There’s Clingy, and then there’s Codependent

Clinginess is different from codependency in that the former is much less extreme. Whereas a clingy person may “hang around” a bit too much, a codependent person believes that they can’t be alone. Their lives revolve around having the other person nearby all of the time.

A codependent individual must feel as if they are needed, even if it means leaning entirely into a person for physical, emotional, and mental well-being. Often, this exaggerated sense of neediness leads to the person compromising not only their self-esteem and self-worth but that of their partner as well.

The Effects of Codependency

A codependent relationship is characterized by “a person belonging to a dysfunctional, one-sided relationship where one person relies on the other for meeting nearly all of the emotional and self-esteem needs.” Psychologists often call the non-codependent person in a relationship the “enabler,” as they make it possible for the other to “maintain their irresponsible, addictive, or underachieving behavior.”

relationship quote

The other half of the relationship often reports feeling as if they are always expending energy. A highly dependent person always seems to need something – a behavior that drains their partner. As a result, the other person may feel as if they’re trapped; sacrificing their personal happiness to meet the codependent person’s insatiable needs.

5 Characteristics of a Codependent Relationship

“Codependency is an emotional and behavioral condition that affects an individual’s ability to have a healthy, mutually satisfying relationship. It is also known as ‘relationship addiction’ because people with codependency often form or maintain relationships that are one-sided, emotionally destructive and/or abusive.” ~ Mental Health America

1. Excessively Controlling Behavior

Most people are more comfortable knowing that they are in control of their own lives. But comfort is not the motivating reason behind a codependent person’s excessively controlling ways.

For codependents, sensing that they are in control – often manifesting as an overly-bossy demeanor – is a must. Without controlling those close to them, codependents are vulnerable to “unacceptable risks,” such as having to share their feelings.

2. Displaying Painful Emotions

Make no mistake: most codependent people have lived difficult lives. Here’s just a short list of reasons why codependency develops in a person:

– Parental abuse and neglect
– Caring for a seriously ill family member at a young age
– Exposure to drugs and alcohol abuse

As a result of early life experiences, the codependent person has a tough time managing stress, which leads to experiencing painful emotions. They may show anger and resentment, or develop chronic anxiety and depression. Physical abuse is not uncommon.

3. A Near Absence of Personal Boundaries

A codependent person finds it nearly impossible to respect boundaries. The reason for this is that they don’t understand them. Innately, most of us know that an “imaginary line” exists between what belongs to us and what belongs to others. For instance, few people would willingly barge into a co-workers cubicle during work. They certainly wouldn’t presume to possess the other person’s feelings, thoughts, and needs.

But then again, most people are not excessively insecure codependents. What makes this whole scenario ironic is that codependents themselves have super rigid boundaries, often closing themselves off and withdrawing.

4. Poor Self-Esteem on Both Sides

A codependent personality could not develop without a deficient sense of self-esteem. Think about it: codependency involves latching onto others for the fulfillment of most needs. A person in possession of even a moderate level of self-respect wouldn’t think of doing such a thing.

And then there is the partner. While we’d like to make them out to be the innocent party, their behavior is often ignorant and twisted. Some people get off on knowing that they can “satisfy” an otherwise unsatisfiable person. This is the reason why partners of codependents are referred to as enablers, a not-so-flattering term.

5. People-Pleasing Behaviors

As mentioned prior, codependent individuals are often victims of abuse and neglect. As a result of this mistreatment, some have developed extreme people-pleasing behaviors where even the thought of saying ‘No’ exerts a profound sense of anxiety.

Though they are often withdrawn, people who suffer from codependency will often go out of their way to accommodate someone. Worse, some people notice and take advantage, further trapping the codependent person in their state of mind.

Treatment

Individual or group therapy may be more beneficial than couples therapy, as it emphasizes the treatment of underlying behaviors and feelings. Difficult though it may be, therapists often recommend some relational separation, encouraging them to find an activity or hobby in which to expend their energy.

The enabling partner must recognize that their actions are worsening the situation. If both individuals decide that the relationship is salvageable (a tough sell) it is paramount that both acknowledge specific patterns of behavior as unacceptable. This means awareness and adjustment of codependent behaviors and attitudes, ceasing appeasing behaviors by the enabler, and dedication to a healthy, non-abusive relationship.

https://youtu.be/lO-TMrAyth4

(C)Power of Positivity, LLC. All rights reserved
Sources
www.mentalhealthamerica.net/co-dependency
https://www.medicalnewstoday.com/articles/319873.php#signs-and-symptoms-of-codependency
https://psychcentral.com/lib/symptoms-of-codependency/

Researchers Explain What Your Smile Says About Your Personality

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“Always remember to be happy because you never know who’s falling in love with your smile.” ~ Anon.

A Story in A Smile

Do you ever feel your heart melt a bit when someone you love smiles? Whether it’s a child, partner, or close friend, an ear-to-ear beamer is a beautiful sight.

Did you know that, by smiling, we’re displaying some of our personality? That the way you smile can benefit your life? That simple, sincere, and straightforward smile has a way of attracting all sorts of attention?

A smile is a powerful thing.

Let’s talk a bit about what your smile says about you.

Whether We’re Outgoing or Reserved

People who are outgoing tend to smile more broadly. Individuals who are shyer tend to grin, which shows they’re more comfortable with keeping to themselves. (As an introvert, I must say this is right on.)

There are times when we may feel the need to be a bit more outgoing (e.g. at a work event or an interview) – this is when a glimmering smile can do wonders. Pamela McClain, a former president of the American Academy of Periodontology, says, “When someone has a big smile, it shows they’re willing to open up and expose part of themselves.”

Our Relationship Success

According to a study published in the journal, Motivation and Emotion, how a person smiles in old photographs is a good predictor of future relationship success.

“In one test, (researchers) looked at people’s college yearbook photos, and rated their smile intensity from 1 to 10.” None of the people who fell within the top 10 percent of smile strength had divorced, while (in) the bottom 10 percent, nearly one in four had a marriage that ended.”

Researchers followed this up with a second trial, in which people over age 65 provided photos from their childhood. After scoring each’s smile, only 11 percent of the “biggest smilers” had divorced someone. The “frowners” divorced at a 20 percent higher clip.

Our Fertility and Overall Health

Many studies show that a healthy smile may impact overall health. There also appears to be a possible correlation between smiling and fertility.

While this research is speculative, studies indeed have shown that oral hygiene is associated with health outcomes. Per a 2009 study published in the journal Obstetrics and Gynecology, “gum disease is linked to an increased risk of heart disease, respiratory disease and kidney disease.”

Researchers state that this link is related to the effect of gum disease on inflammation levels.

Our Confidence

“A smile conveys confidence and professionalism,” says Lily T. Garcia, DDS, a past president of the American College of Prosthodontists. As such, people with a broad smile are typically viewed as reliable, trustworthy, and flexible – they also demonstrate the ability “to cope better with challenges than those who are withdrawn and unsmiling.”

In one study, researchers asked random strangers to view multiple pictures of women’s college photos. Those who smiled in their photographs were presumed to be more optimistic and capable than women who did not.

Our Anxiety Levels

Social anxiety is defined as “the fear of interaction with other people that brings on self-consciousness, (and) feelings of being negatively judged and (evaluated).”

In this state, it’s going to be very difficult to summon a genuine smile. People inherently link this lack of smiling with anxiety and insecurity (*sigh* as they say, “Perception is reality.”)

However, it is fair to say that people with wider smiles are perhaps less anxious than others.

Our Happiness

Paul Eckman, Ph.D. and psychologist who studies facial expressions, taught himself to “arrange the muscles in his face to make certain expressions.” Eckman, despite his disbelief, found that he actively felt the facial expressions he was mimicking. He felt happier when he smiled expressively – by lifting his cheeks, parting his lips, and moving the corners of his mouth upwards.

To test his hypothesis that feigning a smile produces happy feelings, Ekman and his research team studied the brain images of college students while smiling. The interesting thing is that regardless of whether the subject’s smile was purposeful or spontaneous, the activity within the brain was practically identical. They felt happier either way.

Eckman’s test can teach us a great deal about the power of smiling. In fact, if you take just one thing away from this article, let it be the ability to make yourself happier by smiling.

It’s also helpful to know that your smile can produce benefits aside from a positive emotional state. Others will see you as more open, friendly, flexible, confident, resilient, and successful.

You are a beautiful person, whether or not you feel that way right now. Your smile is your shine, and as we love to say here at Power of Positivity, “Shine on!”

Any thoughts on the article? Any related personal experiences to share? Please do!

(C)Power of Positivity, LLC. All rights reserved
References:
http://www.webmd.com/beauty/features/smile-personality#1
https://www.livescience.com/41142-smile-says-about-you.html
https://socialanxietyinstitute.org/what-is-social-anxiety

3 Reasons Why You Should Start Talking to Yourself

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Have you ever given yourself a pep talk in the mirror, maybe before a big job interview or a first date? Well, then you are already on the right track. Some people feel silly talking to themselves, and would rather work through their problems in a more stoic manner. But studies have shown that talking to yourself can be psychologically useful in managing a stressful or distressing situation. It can also help with problem solving, motivation and confidence.

Talking to yourself can help manage your emotions, de-stress and situation and calm you down when you feel like anxiety becomes overwhelming. And while talking to yourself isn’t for everyone, if you find that other ways don’t seem to work, you should give a little self-talk a try. Here are some reasons to start talking to yourself – even if you do feel a little crazy at first.

3 REASONS WHY YOU SHOULD START TALKING TO YOURSELF

“We may not be able to change the reality but we can change how our minds see and store it.” –  Maddy Malhotra

1. MOTIVATION

Talking to yourself using second and third-person language is a great way to motivate yourself into being prepared for a task that is particularly stressful. Instead of just trying to will motivation out of nowhere, a better choice would be to give yourself a pep talk. By saying, “You can do this, you’re fully prepared,” you give yourself the strength and motivation to jump right into the task at hand.

Often, when we are struggling to find the right kind of motivation, we can be left frustrated and more stressed out than before. In fact, we can be our own worst enemies. By talking to yourself, you are giving yourself the exact ally that you need to feel confident and motivated. A stressful situation can seem less daunting once you have given yourself a good pep talk. After all, no one knows what you are capable of better than yourself.

2. MANAGE YOUR EMOTIONS

By talking to yourself, you have a greater impact on how you are able to manage how you are feeling. Stress can be overwhelming, and can cause you to feel panicked and distressed. By talking to yourself, you are able to more easily work through your emotions and see things from an outside perspective when you couldn’t before.

Self-talk can easily take a situation that seems threatening and turn it into one that is more of a challenge, such as a nerve-wracking job interview or your first time giving a presentation to your boss. When you can manage your emotions through self-talk, you will feel calmer and more prepared for the task at hand. This can work for any kind of emotion, whether it be frustration or anxiety or even sadness. Talking yourself through how you feel means you will be less likely to be overwhelmed by those emotions.

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3. PSYCHOLOGICAL DISTANCING

Removing yourself from the stressful situation can help calm your down more quickly than anything else. But what if you can’t physically walk away? That’s where self-talk comes in. By using second and third person language while talking to yourself, you are able to psychologically distance yourself from the situation by referring to yourself as someone else.

This technique can help you manage your anxiety at a higher level, and allow your head to be more clear so you can make logical decisions about the next step to take. Problem solving can become almost second nature when you start talking to yourself as if you are talking to another person. After all, someone else’s input always seems more valuable than our own.

There you have it! Three really amazing reasons to give self-talk a try. Even if you feel a little silly at first, you will be sure to notice the differences in how you face stressful situations and problems that need solving. If you find yourself stuck on a problem, being able to talk to yourself out loud will help you come up with a solution, rather than just sitting there and wracking your brain for information.

You will also notice a marked difference on how you can handle your emotions and your anxiety. The more you talk to yourself, the more you will be able to self-motivate and self-soothe your anxiety. So, who cares if you look a little silly? You will be the best-prepared and calmest person in any situation!

5 Things to Never Change About Yourself In A Relationship

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A relationship. It’s more than just the dates, holding hands and kissing. It’s about accepting each other’s weirdness and flaws. It’s about being yourself and finding happiness together.
It’s about seeing an imperfect person perfectly. ~ Unknown

To find someone who loves and accepts us as we are is a dream come true. Going further, settling for anything less than that often ends up in suffering and heartbreak.

The truth is that if your partner loves you, they’ll love all of you, including imperfections. They may not necessarily love all of your behaviors, but they’ll love you as a whole person.

Here are five traits you shouldn’t have to change about yourself in a relationship:

1. Your Relationships with Family and Friends

Surely, tussles with extended family (read: in-laws) and members of one’s social circle happen, right? Sure, but there’s tussling, and then there’s division. The former is unacceptable, says Christine Wilk, a marriage therapist in Easton, Pennsylvania:

“You can’t give up special friendships or relationships with family members at the behest of your partner. It’s going to be hard to have a truly authentic relationship with your partner if they force you to pick sides.”

2. Your Goals and Ambitions

While we don’t have to have the same interests as our partner (as many of you surely know), it is essential to respect our significant other’s goals and ambitions. In other words, we should hold sacred that which drives them.

Never allow someone to discourage you from chasing your dreams – even if it’s someone with whom you’ve developed feelings. If you get the slightest hint that they aren’t on your side when it comes to things you want to achieve, ending the relationship is a far better option than losing your life’s purpose.

3. Your Means of Self-Expression

When we’re in a relationship with someone, all of our emotions eventually come out. We get frustrated. We get angry. We get anxious. We may break down in tears or scream at the top of our lungs. This is part of the human experience – and if your partner can not appreciate that, they’re not your true partner.

We’re all different people who feel different things. Our personality meshes better with some than it does others, and that’s okay. Loving someone means loving what makes them unique, and your emotional experience is one element of your personality that makes you unique. Don’t shut yourself down just because your significant other doesn’t understand. Move on.

4. Your Beliefs and Valuesrelationship quotes

If you’ve ever fallen for someone only to have them try to instill their “beliefs and values” into you, then you can probably sympathize here. There is no rational excuse for such pedantic and disrespectful behavior; and the longer that the relationship goes, the worse it will likely get.

But alas, things aren’t so simple. When you’re single, it’s relatively easy to stick to your guns about things like your religion and spirituality, political views, and other things. When you’ve committed to a serious relationship, there is always the chance that your partner will make a big deal out of these things. When they do, it can come as a shock.

If a relationship is to thrive, it is imperative that each person’s opinions on sensitive topics are respected. Disagreement and debate are healthy. Trying to force someone to believe something against their will is abuse.

5. Your Hobbies and Interests

How many stories have we heard about the husband or wife, boyfriend or girlfriend who “forbids” their significant other from doing something that they love? (Dramatic example: think the disgruntled husband who has his golf outings taken away, or the wife who can’t have a “girls night.”)

A relationship does not – and should not – mean that someone has the right to deny you the things you love. Demanding that the person we supposedly love give up the things that make them happy indicates a severe fracture of the relationship.

Depending on the underlying problem, the situation may or may not be fixable. Are you willing to sacrifice the things that give life meaning? Why allow someone to dictate what you can and can not do?

https://youtu.be/lO-TMrAyth4

(C)Power of Positivity, LLC. All rights reserved
Sources
https://thoughtcatalog.com/marisa-donnelly/2016/09/6-things-you-should-never-change-about-yourself-when-you-get-into-a-relationship/
https://www.bolde.com/things-you-should-never-change-about-yourself/
https://www.huffingtonpost.in/2016/09/29/6-things-you-should-never-change-about-yourself-for-a-partner_a_21482884/
https://www.pinterest.com/pin/760967668258666171/?autologin=true

6 Behaviors That Reveal You’re In A ‘Situationship’

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More than friends with benefits. Less than an official relationship…Does this sound familiar?

What exactly is a situationship? Basically, a ‘situationship’ is a relationship that’s not quite official, but something definitely more than friends. Dating expert Sarah Louise Ryan defines situationship as a, “pseudo-relationship… a placebo masking itself as a relationship, but the reality is that it is not.”

Most people find themselves in a situationship before they have the “relationship talk” with the person they’re seeing. It’s almost like you can call them your boyfriend or girlfriend, but not quite yet. How do you know if you’re in a situationship, and not an actual relationship, or just friends? Here are some key behaviors to let you know that your situationship isn’t quite there yet.

Here Are 6 Behaviors That Reveal You’re In A ‘Situationship’

1. There’s no title on the relationship

Are you friends? Are you boyfriend and girlfriend? Are you partners? There’s absolutely no way to tell, because the relationship has no definite title. People in situationships “know they’re committed to you, but don’t want the additional social pressure and responsibility of being known as your partner,” says relationship expert Susan Winter.

You hang out, hold hands, and maybe you’re even intimate. But all of that still doesn’t have a definite label. When you introduce this person to your friends, you probably stumble over what to call them. If you’re talking to your parents, you probably still refer to them as just your ‘friend’. This is definitely a sign of a situationship.

love

2. You don’t meet each other’s friends

Introducing your partner to your friends is usually a big step. It signifies that the relationship is somewhat serious, and you want to keep seeing each other for the foreseeable future. For this reason, a situationship probably doesn’t include meeting friends. In fact, you probably don’t even know what kind of people he likes to hang out with. If you’ve never even considered introducing him to your friends, then there’s a high chance that you’re just in a situationship.

3. You avoid talking about the future

Any kind of future – whether it’s a week from now, or a year. Most people who are in committed relationships give some kind of thought to the future of their relationship. But when you’re in a situationship, you avoid talking about the future at all costs.

“Though it may not be spoken in words, you instinctively know not to ask. There are boundaries around the discussion of your ‘relationship.’ You feel as though you don’t have the right to ask, “Where’s this going?” adds Winter.

You live in the moment, and only make plans for a couple of days in advance. You never know if the other person is going to be in your life long enough to make plans any further out than that. If you’ve never discussed where this relationship is headed, you’re most likely in a situationship.

4. You’re not dating anyone else

When it comes to a relationship, it’s pretty standard that you’re not going to be dating someone else. But what about a situationship? It’s a pretty grey area when it comes to whether you’re actually together, or you’re just friends. However, if you’re in a situationship, you’re probably not seeking other people to date, either. If this was just a ‘friends with benefits’ situation, you might be looking for someone else with a little more permanence in your life. But a situationship is almost a relationship – just enough that you’re not looking to date anyone else, either.

5. You see each other mostly at night

When you’re in a situationship, you’re probably only heading over to their house during the evening hours. That is to say, the main reason that you get together is to hook up. You’re probably not seeing a lot of each other during the day. You’re also definitely not going on dates. Your relationship is largely physical. However, if you’re in a situationship, that’s probably not something that’s going to bother you a whole lot. Not to mention, when you do get together, you have a lot of fun.

6. You don’t go on dates

In a situationship, you definitely don’t make plans to go on dates together. There’s no fancy dinners, red wines and quiet nights on the beach. In a relationship, those romantic gestures would be expected, but not in a situationship. At most, in a situationship, you make plans to hang out casually. Maybe you both really want to go see the same movie, or maybe you grab lunch together. Those aren’t dates, though. At most, if you’re in a situationship, you’ll probably be hanging out together at home.

Final thoughts

Situationships are a relationship grey-area. Are you friends? More than friends? Lovers? Not quite partners? Trying to define a situationship is impossible. But now, at least, you’ll be able to notice the behaviors that let you know what kind of relationship you’re really in.

https://youtu.be/B1u8qaermPc

(C)Power of Positivity, LLC. All rights reserved
References:
https://www.sarahlouiseryan.com/single-post/2017/03/13/7-Signs-Youre-In-A-Situationship
https://www.elitedaily.com/p/what-does-it-mean-if-youre-exclusive-but-not-in-official-relationship-6338027
http://www.susanwinter.net/8-signs-youre-going-nowhere/
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