Megan Santiago's Blog, page 11

10 Most Popular Stay-at-Home Jobs: Salary, Schedule, etc.

Stay-at-home jobs have become increasingly popular post-pandemic. Even though one could have performed the positions listed here at home before the pandemic, many have become more popular in recent years.

Organizations have quickly pivoted to full-time remote work where you can stay at home to get the job done. Below is a list of jobs you can consider if you have the interest, skills, and qualifications to apply.

Accountant

On the surface, accounting may seem like a straightforward job. However, as you dig in, you’ll find there are several different types of accounting jobs. Financial, management, tax, and cost accounting are different versions of the accounting field. All are related to keeping financial accounts for a business or individual.

According to a 2018 survey of CPA firms, 43% of firms now have employees that regularly work from home. As office positions move towards stay-at-home positions or a hybrid approach after the pandemic, this number is likely much higher.

Office jobs, in general, are increasing in remote options. Accounting positions are jobs that can be done anywhere in the world if permitted by the company.

An accountant’s average salary is $58,488, though this number can vary widely depending on an individual’s experience. Many accountants make six-figure salaries.

Consultant

A consultant is another position that has many different variations. Generally, a consultant works directly with a business or organization to help improve performance. Most consultants move from project to project within the same company or with different companies.

Examples of the more popular consulting companies include McKinsey & Co, Booze Allen Hamilton, and Deloitte. Many consultant positions require travel to learn about a company and build relationships with staff. However, you can do most of the work while staying home.

The average salary for a business consultant is $75,356. The most experienced business consultants can make well into six figures, with good benefits.

Project Manager

Project management is one of the more versatile jobs in the corporate environment. Almost every organization has projects of some sort, and having someone oversee the projects increases the likelihood of success. In addition, project managers ensure the timely completion of projects within budget and scope.

Because project management is so versatile, there are plenty of opportunities to stay at home within many large organizations. A stay-at-home project manager’s ideal situation is to work with a remote team.

Project management is all about communications and relationships with the team, which can be more complicated if the team is in the office and you work from home.

The average salary for a project manager is $78,675. Project managers often require a Project Management Professional (PMP) certification to demonstrate expertise in the field.

Customer Service Representative

Customer service positions have become more common in remote environments. Companies are shedding expensive corporate offices and instead allow their customer service representatives to work from home.

Customer service representatives generally use phone or instant messaging to communicate with customers, answer questions, resolve issues, or respond to complaints.

This stay-at-home job typically does not require a college degree, making it one of the more appealing jobs for someone with high school education. Individuals who enjoy helping people and like interacting with customers will generally do well in this type of position.

However, there is a risk of burnout in customer service representative positions that deal more with complaints and disgruntled customers.

The average pay for a customer service representative is $15.18 per hour. Most customer service representative positions are paid by the hour instead of on salary, which can work in their favor if they work over 40 hours. In that case, the person would receive overtime pay.

Recruiter

Recruiters are responsible for helping organizations find the best talent for their open positions. Recruiters almost always work for a company, and the services provided to help a potential candidate are free. The organization with the open position typically pays a recruiter after filling a position.

With the popularity of Zoom and other collaboration tools, recruiting can primarily be done from home. However, there is still value in meeting candidates face-to-face. For example, years ago, Aldi would meet candidates in coffee shops to conduct initial interviews before determining which candidates to send to a client.

However, as people become more comfortable with improved technology in the collaboration tools space worldwide, it’s possible to conduct remote interviews.

The average recruiter’s salary is $54,500, though there are a lot of variabilities depending on skills and experience.

Recruiting is similar to other sales jobs where the top 10% earn most of the money in the field. This career path is all about developing and maintaining solid relationships with clients; a few excellent clients can allow a recruiting firm to establish a successful business.

Software Developer

The role of a Software Developer is to write code for applications and other products based on a client’s or organization’s needs. A Software Developer can write code anywhere with a laptop and the right tools.

More companies are moving to Agile software development practices, which require additional communication and collaboration compared to former methodologies. However, the bulk of the role of a software developer is still to put their head down and write code most of the day.

A Software Developer is needed to build almost any website, video game, or application we use today.

The average salary for a software developer is $127,228. However, suppose you don’t have a degree in software development and are looking to break into the field. In that case, plenty of boot camp-type options can teach a person how to write code in a relatively short period.

Writing code takes a mix of hard work and natural talent; you’ll never know how easily you can pick it up until you try it.

Data Scientist

Data Scientist is a relatively new job title for individuals who analyze large amounts of data. In the past, other job titles for Data Scientists have included Data Analysts or Statisticians. Data Scientists are similar to software developers in that they write code. The difference is that Software Developers generally build a product, while Data Scientists use tools to analyze large amounts of data to make business decisions.

Data processing power is the lifeblood of Data Scientists. The evolution of technology makes it more feasible for a Data Scientist to stay at home and work. Years ago, this position would almost certainly have required the person to be on-site as that’s where they would find the best processing power to run queries on large amounts of data.

The average salary for a Data Scientist is $141,305. This career typically requires a degree in computer science, economics, finance, or other field related to data science. In addition, the position requires the unique ability to write code, analyze information, and effectively communicate findings. Data analysis is becoming more popular, so this field will likely continue to grow in the next several years.

Editor

Editing positions come in many different variations. Prominent blogs require editors before publishing their content, corporations need editors before posting a news release, and publishers need editors to review their books.

The role of the editor swings anywhere from proofreading information to writing articles or books before they are made available to the public.

Editing is popular in the freelance world as it’s a side job many can do at any time, day or night. However, there are also many corporate editor positions available. To be an editor, all you need is a laptop and an internet connection, which makes this job very flexible.

The average salary for a full-time editor is $54,487. Corporate editing positions typically require a degree in English or a communications-related field. Freelance editors’ jobs are based more so on reputation, so it may be an industry you can get into if you have a natural talent for editing but not the degree.

Blogger

Bloggers can make money in various ways, including through ad revenue, affiliate marketing, sponsorships, or product sales.

The majority of bloggers do not make any money. However, others are wildly successful, making hundreds of thousands of dollars per month. Blogging is another popular side hustle that anyone can do from anywhere in the world with a laptop and internet connection.

To make money as a blogger, you need to develop a strong understanding of the fundamentals of blogging while building a network of other bloggers to help prop you up. Very few bloggers can go about it alone and become successful. Most need the help of others.

According to Indeed, the average salary for a blogger is $15.60 per hour. Again, the blogging industry is very top-heavy, with the top 10% of bloggers making most of the money. Many people treat blogging as a hobby and are not trying to make money, but even those trying to make it a business can find it challenging to make a full-time salary from it.

Blogging takes years to build up a site to the place where it creates revenue. However, it can be an extremely lucrative field for those able to break through.

Virtual Assistant

If you’re someone that doesn’t need a full-time job but would like to make extra income, becoming a virtual assistant may be ideal for you. Virtual Assistants are usually contractors for small businesses that handle administrative duties. You can do almost any responsibility any time of the day, so there is flexibility in the hours you work.

Virtual assistants usually do not require any special tools or licenses. Your employer will likely provide access to accounts. You should be in good shape if you have a laptop and a high-speed internet connection.

Growing small business owners limited on time might want to consider hiring a Virtual Assistant to help with social media management, publishing content, scheduling appointments, data entry, or a variety of other tasks.

Virtual assistants make an average hourly wage of $22.11. Since Virtual Assistants are usually contractor positions, you’d have to find other means for typical company benefits such as health insurance and 401k matching.

However, the flexibility afforded by most Virtual Assistant positions makes it appealing to anyone looking to make extra money or have a flexible, part-time position.

Summary of Popular Stay-at-Home Jobs

The world is different today than it was even a decade ago. With improvements in technology, including better internet connections and collaboration tools, you can do many more jobs while staying home.

In addition, the pandemic has accelerated the availability of these jobs as more employers have moved to virtual environments.

If you are interested in working from home, you should consider one of the jobs listed in this article. While this article highlights some more popular stay-at-home jobs, dozens of others are out there. Your options are almost limitless if you have a laptop and good internet connection.

This post originally appeared on Savoteur.

Blended Family Challenges and Tips to Overcome Them

With divorce rates hovering around 50% and couples remarrying at a high rate, blended families are becoming the norm in the United States. A blended family, also known as a stepfamily, is a family unit composed of two people with children from previous relationships coming together to start a new family. 

A study on American family structures shows that 55% of American children live with one of their biological parents and a step-parent. While starting a blended family marks the beginning of a new journey, it comes with unique challenges like communication issues, differing parenting styles, and conflict between children. One of the biggest challenges is managing blended finances. 

Whether you have a blended family or are looking to start one, it is best to understand the challenges of merging your families. In this article, we will lay out the most common challenges faced by couples and children in blended families, including issues related to blended family finances and techniques to resolve them successfully. 

Challenges Faced by Members of a Blended Family

Statistics surrounding divorce and remarriage in America paint a picture of how tough it is to succeed as a blended family. According to a summarized view of US Census Bureau data, second marriages have a high divorce rate of more than 67%. This figure increases by 15% when there are children involved from a previous marriage. 

Let’s dig deeper into the challenges that drive these grim statistics. 

Challenges Couples May Face 1) New To Parenting

Some adults in a blended family may be new to parenthood and must quickly assume the role of an adoptive parent. Developing relationships with your new family while having no prior experience with parenting can be stressful and overwhelming. 

It can take time to identify your parenting style and develop a sense of attachment to someone else’s children. 

At the same time, your partner’s children may not have the same respect and love for you that they do for their biological parents. Parents in this category face the challenge of quickly adapting to their role as step-parent and building a new relationship with their partner’s kid(s). 

2) Relationships With Ex-partners 

Relationships can become complicated when exes are involved. Biological parents have a right to be involved in their children’s lives, but this can cause tension and strained relationships with your new spouse. Besides the emotional strain, balancing work and court-mandated visitation schedules while trying to spend time with your partner can take a toll. 

3) Parental Insecurities

Step-children may resist the change or have close relationships with their biological parents. Watching your step-children not accept you like they love their biological parents can breed resentment and insecurity, as step-parents may compare themselves to biological parents.

A National Library of Medicine study defines this insecurity as Stepmother Syndrome, where step-parents can feel “preoccupation with position in the family, feelings of anxiety, rejection, ineffectiveness, guilt, hostility, and exhaustion, loss of self-esteem and overcompensation.” 

Challenges Children May Face

Children are the most affected by remarriage. After their parents’ divorce or death, they’ll need to adjust to a new family, follow new traditions and potentially live with step-siblings. 

Included below are some challenges that arise out of this situation.

1) Step-sibling Rivalry

If both spouses enter the marriage with their biological kids, both sets of children may be concerned about living together and sharing parental attention. There is bound to be competition between kids in a blended family, potentially resulting in bitterness and resentment. A child may crave attention, compete for dominance or assume their biological father/mother loves their step-sibling(s) more.

2) Identity Confusion

Being part of a new family can cause an identity crisis in young children. As they live and grow closer to a step-parent, there might be feelings of confusion or betrayal toward their biological parent.

3) Grief and Loss After Divorce or Death

Death and divorce can take a toll on both the couple and their children. Grieving the loss of their loved ones or lost relationships can lead to depression and other mental health conditions. 

While a psychologist or counselor can help children express their emotions and deal with the loss healthily, it is crucial to understand what children in a blended family may be going through emotionally to avoid frustration and misbehavior.

Challenges Managing Finances in a Blended Family

Personal finance is a private and sensitive topic for most adults, and it’s no surprise that disputes about money are one of the leading causes of divorce. Successful couples manage family finances as a team, but due to interconnected relationships spanning various households, managing finances in a blended family is especially complicated. 

Financial challenges include merging and managing each person’s assets and taking joint ownership of ongoing financial obligations that both partners and their respective families bring into the new relationship. 

Below are some common challenges a blended family can expect to face when it comes to finances.

1) Estate Planning

Estate planning refers to how an individual’s assets are managed and distributed in the event of incapacitation or death. When blending finances, new partners may need to re-allocate assets equitably to consider partners and children from previous and new relationships. If not appropriately handled, this can lead to hostilities and legal complications. 

“One of the major challenges that families don’t often consider is the impact on which assets are left to whom,” says Kevin Lao, a Certified Financial Planner based in Jacksonville, Florida who specializes in retirement planning for blended families. 

Lao continues, “Many default to just splitting their estate evenly between a spouse and children. In doing so, this could reduce the tax benefits of certain retirement accounts like 401ks or IRAs that could have otherwise been ‘stretched’ over their spouse’s life expectancy.  A common solution I have found extremely effective is using life insurance to satisfy certain estate planning goals for the children, but at the same time preserving their new spouse’s ability to maintain independence to and through retirement.” 

2) Financial Infidelity

A recent U.S. News & World Report survey shows that approximately 30% of couples have experienced financial infidelity in the past year. Financial infidelity occurs when someone hides or lies about their income, debts, or other money-related decisions from their partner. 

Financial infidelity may include hiding loans and credit card debt, lying about income levels, or concealing assets and inheritance acquired before the current relationship. 

Financial infidelity fosters mistrust in relationships and can have a devastating impact on a couple’s relationship and children’s future.

We asked Tim and Alexis Woodward, the husband and wife team of Certified Financial Planners at Blend Wealth, how they suggest couples in blended families mitigate the risk of financial infidelity. 

“Our number one tip for blended families is to have monthly family budget meetings to review and discuss income, expenses, and account balances on a regular basis,” says Tim Woodward. “We recommend using a personal budgeting software (i.e. Mint, YNAB, Quicken, etc.) to help facilitate these conversations.”

“We also recommend having as many accounts as possible titled jointly to help increase transparency, which then creates a spirit of oneness,” says Alexis Woodward. “Working with a Certified Financial Planner who can serve as an independent third-party in the middle between you and your finances may help reduce any tension that exists around finances in your marriage and may help facilitate honest money conversations.”

3) Money Habits

Everyone has money habits. It is crucial for all couples, including those who are building a blended family, to discuss their spending and saving habits, expectations from each other, and financial philosophy. 

For example, if one person prefers day trading while the other likes long-term conservative investments, it is essential to go into the relationship with eyes wide open. If only one has biological children, their spending habits are likely to be vastly different than someone who does not. 

Aligning financial habits can help a couple to ensure that they’re on the same page and are working towards their life goals with the same level of commitment. Not discussing these issues or differences can lead to conflicts, especially in a blended family.

4) Financial Plan

While couples must discuss their money habits, they also have to agree on their long and short-term financial goals. 

Will they have more children? What’s the retirement plan? Will they relocate or move to a bigger house? Setting financial goals and having shared visions make a successful blended family.

Ideally, couples should create a joint financial plan, including savings goals, family budget, income sources, debt payments, net worth target, investments, and retirement plans. 

5) Financial Obligations Due To Divorce Settlement 

Couples must know if their partner owes alimony, child support, or other payments mandated in the divorce settlement. Knowing how much and how long the payments will last is crucial so the family can plan accordingly. 

It is also essential to know the laws surrounding alimony and child support. For example, the court can stop alimony payments once the ex-spouse remarries. Child support age limits vary from state to state, but child support stops once the child starts attending college. 

Techniques to Manage Blended Family Finances 1) Have an Open and Transparent Conversation

Couples must have an open and honest conversation about their finances, including debts, financial obligations, child support, assets, etc. 

This conversation should cover their spending habits and how they previously managed their finances. If necessary, the couple should work with financial experts like tax professionals or financial advisors for better financial decisions.

2) Consider Merging Finances

Merging finances is crucial to the success of a healthy, blended family, and it promotes unity and togetherness between partners. Blending accounts help partners save for shared goals like buying a bigger house, going on a dream vacation, or paying for shared expenses. 

In addition, owning a joint account clearly shows where each partner stands and evokes team spirit, which is pivotal to a blended family. Above all, blending finances is a more convenient and efficient way of managing the family’s finances. 

Here’s an overview of the three main models for merging finances.

The Proportional Method

This model involves couples combining their finances while contributing toward household bills at a rate proportional to their income. Besides joining finances, couples can keep separate accounts for their personal needs.

The Raw Contribution Method

In this case, couples contribute the same amount irrespective of their income. For example, If one partner earns $3,500, the other earns $5,600 per month, and their shared bills total $4,600, they would contribute $2300 each. 

Complete Combine Method

Here, the partners combine all their finances and share the responsibility of paying bills and developing joint saving goals. For many couples, a joint bank account symbolizes their financial union.

3) Consider a Prenuptial Agreement 

Consulting a lawyer, especially for couples embarking on a new journey as a blended family, is crucial. A lawyer’s guidance on the prenuptial agreement can help the couple navigate challenging conversations about money and protect their assets.

Couples shouldn’t proceed with prenups without proper counseling from a lawyer. A lawyer will explain the processes and ensure the prenuptial agreement meets the court’s requirements. The requirements include both parties disclosing their assets, income, and financial obligations. 

Other requirements include partners reviewing the document and seeking legal advice before signing it. Sometimes the terms of the prenuptial agreement may be confusing, and a lawyer can help the couple comprehend their rights and options.

Final Thoughts

Overall, every blended family is unique. What works for one family may not work for another.  Managing complex relationships associated with blended families is hard enough, but managing blended finances does not have to be. Follow the pointers above to avoid money-related friction and tension between family members. Ultimately, having honest conversations about finances and creating a financial plan will help alleviate the stress. 

The sooner partners discuss the issues that may arise as a blended family, the better. This will foster a healthy, financially sound, and happy marriage.
This post originally appeared on Hello Sensible.

How to Access Free Wi-Fi Anywhere in the World

Having a reliable internet connection is essential if you’re a digital nomad. It can be challenging when you’re on a budget and can’t afford to spend much money on an internet bill each month. Even though it is not ideal, there are still ways to ensure you can get online with free Wi-Fi access.

This article will cover how to use hotspots so you can always access the internet anywhere in the world.

What Is An Internet Hotspot?

An internet hotspot is a physical location where people can access wireless internet. You can connect through Wi-Fi or by using a mobile broadband connection. You’ll find hotspots in public places, such as cafes, libraries, and airports.

Companies generally use public Wi-Fi hotspots to provide internet services to visitors, customers, and employees. Most of the free Wi-Fi connections you use are hotspots. Standard Wi-Fi and Wi-Fi hotspots are not quite the same, however. 

What Is The Difference Between Standard Wi-Fi and a Hotspot?

Hotspots are usually in a physical location or an individual device, while Wi-Fi is a wireless technology that devices use to send information back and forth to each other.

Your home Wi-Fi system consists of a router that quarterbacks all your wireless gadgets and an internet service provider that connects the router to the internet.

With a strong password, a private wireless network is much more secure than a public, unsecured network. With private Wi-Fi, you control who is allowed to connect to it and when.

Public Wi-Fi is not at all like the internet at home. Public hotspots are open to anyone in range, making it all too easy for people to access your personal information if they have the skills to do so. Be wary of hotel internet and ensure you are not logging into any financial accounts.

In a situation like this, it would be best to have a virtual private network (VPN) or another reliable security measure to protect your privacy. Many offer fast internet and a free trial, which helps you save money.

Best Ways to Find A Free Wi-Fi Network or Free Public Hotspots

There are many options to find free wireless networks or hotspots when you’re out and about. There are several Wi-Fi apps that can help you with this.

InstabridgewifiMapperWimanAvast Wi-Fi FinderSwift

These apps will show a map of your area with a list of all free public open Wi-Fi available. Most of these apps will allow you to track login requirements. They will also show reviews customers have left about Wi-Fi quality. Make sure you choose local-area connections with good reviews.

You can almost always assume that locations like coffee shops and libraries will have free Wi-Fi networks with a public IP address. Still, if you want to change your scenery, it’s best to check the app or call the location first to see if they offer a free Wi-Fi option. It’s best not to use your network or start data roaming.

Instabridge

A Swedish company developed Instabridge. It allows users to “turn on” and be a part of one of the world’s largest free Wi-Fi sharing communities.

The database is constantly updating to include functioning Wi-Fi hotspots. It also discourages users from using ones that do not work correctly.

Instabridge also offers a bonus VPN service to protect your data while using public Wi-Fi. Always use a VPN to protect yourself from hacking and malicious activity from hackers.

wifiMapper

This hotspot database contains an extensive list of hotspots and important information about them.

You can display comments, the hotspot type, and its exact location.

Developers have said they would like to implement password-sharing functionality and offline hotspot maps in the future.

Wiman

Wiman, like Instabridge, is one of the largest hotspot databases in the world. Wiman operates like your smartphone’s built-in Wi-Fi connection manager, offering Wi-Fi hotspots and classifying them based on their overall quality.

You can also earn special rewards from the app and compete with your friends to see who can find the highest number of free Wi-Fi hotspots.

Avast Wi-Fi Finder

Avast is a cybersecurity software company that created a convenient Wi-Fi finder. With a single tap, you can see a live answer to the question, “Is there any free Wi-Fi near me?”

Avast works without an active internet connection and has an extensive database of Wi-Fi passwords provided by community members worldwide.

Swift

Swift has a massive database with over 20 million free Wi-Fi hotspots. Since its launch, the app has attracted over 10 million users globally.

Swift also has one of the best built-in security features. The app will perform a basic evaluation of nearby hotspots and alerts you of any that hackers may use for malicious purposes.

The app will also test your current internet speed to help you determine if the hotspot you’re using is fast enough for what you need to do.

Get Access to a Free Wi-Fi Hotspot

To set up and use free wireless access, first make sure that the device you’re using has access to the internet. Once you have verified this, turn on your device’s Wi-Fi function.

Once you have arrived at your location, pull up the Wi-Fi function in your web browser settings or, if you’re using a laptop, click the Wi-Fi icon at the bottom left of the screen to connect to the internet.

Once you have chosen the free Wi-Fi service you want to connect to, you may be redirected to another site where you must agree to the terms and conditions for using the Wi-Fi.

You may get lucky and come across a business that uses encryption, which is a sign that they offer a secured network. The shop may have the username (network name) and password posted somewhere in the establishment, or you may need to approach an associate for the password. This situation is preferred because they will protect your privacy if the business is using a secured network.

Set up your laptop to scan for Wi-Fi hotspots automatically. Now you will automatically have internet access any time you enter the establishment in the future.

Setting Up and Using a Private Hotspot

While having a private network isn’t free, it can be convenient in a public setting where a public network isn’t available.

Most smartphone plans offer the option to add a personal hotspot. You may want to upgrade to an unlimited data plan if a personal hotspot is something you like. Or, for a cheaper alternative to upgrading your cellphone plan, Calyx Institute offers relatively inexpensive Wi-Fi device plans with the device included.

You can choose to have your smartphone as a Wi-Fi hotspot or have a separate dedicated hotspot device.

Wi-Fi hotspots are easy to use once you have a phone service that supports them. Open your phone’s settings and go to the tab “personal hotspot.”

Click on that and turn it on and set a strong password.

Now you essentially have mobile internet. If you use too much data on the mobile hotspot, it can affect the speed of your smartphone data in general, so keep an eye on your usage.

Which One Is Better?

The data usage on a personal hotspot is separate from your mobile plan and has its own data limit.

It comes with an extra cost, but you won’t need to worry about your mobile data eating up your hotspot data.

If you set a strong password for your hotspot, it will be just as secure as any other private Wi-Fi network. It will often have a greater range of coverage while also giving you the benefit of high-speed internet.

Many Wi-Fi routers and mesh routers receive their incoming signal from a cellular connection (LTE or 5G).

You can use both anywhere. However, a cellphone hotspot is more convenient for getting a bit of work done while at Starbucks or a public library.

What Does My Internet Provider Offer?

When the pandemic hit in late 2019, the Federal Communications Commission created an initiative called Keep Americans Connected. The goal of this initiative was to aid people in keeping their broadband and telephone connectivity during the pandemic.

Additionally, providers such as Xfinity extended free public Wi-Fi to anyone during 2020, regardless of whether they were customers.

Many other providers have also extended this benefit into 2022. Check to see if your provider is one of them.

Get Connected

If you’re a digital nomad who needs reliable wireless internet access to do their job while traveling or a tourist looking to stay connected, free Wi-Fi connectivity is essential.

Whether you use a public or private network or a portable hotspot, you’re guaranteed to get the free wireless internet you need. With so many options available for internet connectivity, you’re sure to find one that suits your needs.

This article originally appeared on Wealth of Geeks.

Brilliant Ways Motivational Interviewing Reduces Depression + Techniques Used By Therapists

Depression happens to the best of us, and the effects can be dreadful. However, the good news is that there are effective ways or therapies to combat this illness. Some of these therapies include cognitive behavioral therapy, interpersonal therapy, and psychodynamic therapy. Another brilliant solution is motivational interviewing.

Motivational interviewing is patient-driven, and many studies and experts attest to its effectiveness against depression and other mental illnesses. This depression treatment method helps patients find the motivation to make changes that will heal their depression. Unlike other approaches, it is not intrusive, and the patient is more likely to change their lifestyle faster and see results. 

This guide explores salient aspects of motivational interviewing (MI) and how it contributes to depression treatment.

What is Motivational Interviewing?

The concept of motivational interviewing is simple; patients are guided toward lifestyle changes that help improve their condition. MI is a conversation between therapist and patient that motivates the latter to solve their problem. The therapist does little to impose their perspective, which may make the patient apprehensive and defensive.

MI is also an interview-style conversation, with the mental health professional asking questions and making statements based on the patient’s responses. The patient will generally feel comfortable in their seat and talk their way to a tenable and actionable solution. 

Most times, patients already know the changes to solve their problem and defeat depression, but they struggle with indecision, fear, or uncertainty, and that’s where motivational interviewing comes in. 

How Motivational Interviewing Reduces Depression (Benefits)

There are many benefits of the motivational interviewing method for depression, and that’s why it’s widely used today. Let’s see how it helps against depression.

The Conversation Focuses on the Patient’s Struggles

During motivational interviewing sessions, the focus is on the patient’s issues and challenges. The idea is for the patient to talk through their problems and learn valuable lessons. In the end, the patient understands their challenges better, how they feel about them, and what they should do to get better. 

Acknowledgment and Empathy

This is a crucial aspect of motivational interviewing. The therapist is empathetic about what the patient is going through and uses open-ended questions to learn more. That acknowledgment of the struggle and show of understanding makes it easier for the patient to be receptive to the therapist’s guidance. 

On-the-Spot Feedback

As the patient shares their story, coping mechanisms, and possible changes they haven’t been able to make, the therapist gives immediate feedback. The feedback can come in the form of positive affirmations or empathy. 

Patients Realize They Have the Power to Change

The entire premise behind motivational interviewing is for people to understand that they have the power to change their lives. People with depression get caught up in their problems, and the solution becomes shrouded and seemingly unattainable. MI helps uncover the truth about the patient’s role in freeing themselves from the throes of depression and finding the motivation to live a better life.

How to Use Motivational Interviewing Techniques

The therapist will use a combination of techniques for a successful motivational interviewing session. The mental health professional uses these techniques (OARS) to evoke the patient’s intrinsic motivations for change. Let’s see how they use these techniques.

Asking Open-ended Questions

Open-ended questions allow the patient to express themselves, resolve their ambivalence, and better understand their problem. The therapist will then follow up with other open-ended questions based on the patient’s answers. Some examples of open-ended questions are:

Describe the way you felt after that action?What have you been doing since our last session?How would you respond to this situation if it happens again?Why do you think it happened?

These questions require an answer that is more descriptive and expressive than “yes” and “no” and encourages the patient to talk.

Offering Affirmations

Affirmations are super helpful for growth, positivity, and self-esteem, and they also play a crucial role in motivational interviewing. The therapist will take note of the patient’s strengths and successes and commend their efforts. The clinician will also show understanding, empathy, and comfort for the tough times and setbacks.

Therapists use this technique to encourage the patient to keep making the right moves—no pressure, persuasion, or cajoling; just affirmations.

Reflective Listening

Reflective listening entails repeating what the patient said. This technique ensures the therapist doesn’t impose their idea for change but lets it flow naturally from the patient.

Furthermore, this technique encourages patients to keep talking, build engagement, and arrive at an idea for change. Also, it helps the clinician clarify what the person said and presents an opportunity for the patient to hear what they have said and reflect on it. 

Example:

Patient: I eat late almost every night and feel bad about it.Doctor: So you don’t feel good about eating late almost every night.

Generally, this technique helps the patient feel heard and understood, often leading them to make ideal behavioral changes.

Summarizing

This is the last piece of the OARS acronym. A summary helps the patient identify the real problems and hear themselves talk about change. The therapist will recount the key aspects of the conversation and check to see that nothing is lost in translation. 

And the doctor can end by evoking self-motivational statements from the patient by asking an open-ended question about the next steps. Example:

How do you plan to improve with everything you’ve said?Are there any changes you should make to change the status quo?How to Learn Motivational Interviewing

Learning motivational interviewing takes time, practice, patience, and discipline. You will have to combine personal study with other hands-on, practical steps. The different ways to learn MI include:

Private study: Get books and other materials and study the principles associated with motivational interviewing.

Attend Workshops: Join workshops and listen to seasoned clinicians teach aspects of MI.

Individual or Group Coaching: Attend individual or group coaching sessions and learn from consultants with MI skills and practical experience. Participate in discussions and on-the-spot presentation of practice samples and get actionable feedback.

If you stay committed to mastering a skill in motivational interviewing, you will. And with it, you can help clients make crucial changes that will better their life.

Wrap Up

Motivational interviewing for depression is a practical approach to treating depression and other mental conditions. If you or anyone you know is depressed, consider asking your doctor or health care center for MI. Or, if you’re a clinician, it’s another feather in your cap if you learn motivational interviewing.

Sleep Training Techniques: Best Postpartum Relief

You waited nine months for this moment, and finally, your cutie pie is now in your arms. Nothing can aptly describe your excitement and keep you from cuddling her. A few weeks have passed, and she’s still as cute as ever, but her sleep tantrums are now unbearable, and you don’t know what to do.

Dear new parent, you are not alone. Many families are in the same boat, with either parent taking a night shift to get the baby to sleep. You should know that sleep difficulties are normal for children and will become more stable and consistent over time. 

But, there are ways to help your baby learn to sleep independently, peacefully, and without fuss. You can apply sleep training techniques to make your baby fall asleep without help. This article explores some of the best sleep training methods and why you should or shouldn’t try them. 

Let’s dive in!

How Does Sleep Training Work?

The concept of sleep training is to teach your baby to fall asleep independently. In other words, without your input or pacifying them. There are well-established sleep training techniques you can use (which we discuss here), or you can create something that works for you. 

Some people think Sleep training is a bit harsh because babies will have to get used to a new system, usually after crying and discomfort. However, if your focus on the result, which is a win-win for you and your baby, it’s worth it. Now let’s see popular sleep training methods to try.

Sleep Training TechniquesFerber Method

The Ferber Method, named after the pediatrician Dr. Richard Ferber, suggests that you place your baby in their crib when they feel sleepy. Come back to check on your baby when the crying starts but only after a few minutes. When you get in the room, don’t pick up or rock your baby; a rub or pat should do.

Keep coming back to check on your baby at preset intervals, and increase the time interval each time. So, for instance, you can start with 4 minutes, then 10 minutes, 15 minutes, and so on. Continue this practice daily and over the week, and you should see improvements.

ProsAfter a few days, your baby will learn to soothe and fall asleep without your helpYou’ll have more time for yourself and your spouseArguably a better approach than the Crying It Out MethodConsYour baby might feel frustrated when crying, and nobody shows up immediatelyThe crying can take a long time and can leave you emotional and worriedYou’re leaving your baby on their own for some timeCry It Out

This is undoubtedly the most controversial and ‘gangster’ approach to sleep training. You tuck your baby in for the night, say good night, and ignore them till morning. You’re not to respond to the crying when it starts, and it’s expected that your baby will cry it all out and learn quickly to sleep without help.

There are conflicting views about this method among sleep consultants and experts. While some believe it’s a quick, safe, and effective way to get your baby to sleep, others think it poses a real danger and should be avoided. We think you can explore this sleep training technique but feel free to customize the approach.

For instance, you can return to the room and comfort your baby after a while or feed them at preset times if needed. 

ProIt helps your baby sleep independently after a very short time.ConsYour baby will cry for a long time, and you might feel guilty.Babies might become adapted to crying before bed.Some people think leaving your baby to cry is harmful, but there are no studies to back this up.This technique may not work for older babies because they might pick on your antics.Pick Up and Put Down Method

This is a more gentle and reassuring approach to sleep training. If you use this method, you won’t have crying bouts and long nights thinking about how insensitive your actions are. This approach demands that you stay in the room or close by and attend to your baby whenever needed.

You can decide to give them a pat on the back, nudge them gently, rub their back, or scoop them into your arms for a few minutes. After soothing your crying baby and they are calm again, return them to their crib. 

ProsThis is a no-cry method. It’s a more gentle approach to getting your baby to sleep.ConsIt will take a long time to see lasting results.You and your baby will get exhausted after a while with these repetitive actions.Babies may get used to this technique and not be motivated to settle in and sleep independently.You will have a difficult time if your baby is weighty.Other Sleep Training Techniques That Work

Chair Method: You must enter your baby’s room when the crying starts and sit on a chair. It gives your baby a sense that mommy is there for them. However, you shouldn’t attend to them; many experts don’t support this method.

Fading Method: You will do everything from rocking, singing, patting, and cuddling your baby to help them fall asleep. It’s a gentle approach that aims to make babies more independent over time, and the con is that it takes time and physically drains you.

How Long Does Sleep Training Take? 

There is no fixed time frame for sleep training to work; however, the technique you choose will determine if it takes too long or not. For instance, the Cry It Out approach takes a relatively shorter time to see results than other methods. Generally, expect to see results after a few weeks. 

Last Words

Sleep training helps if you want your baby to learn to settle in and soothe themselves to sleep. Try any technique that works for you, and be consistent. It is also best to consult an expert so they can help you make the best decision for your baby. 

Devastating Signs of Broken Heart Syndrome

Broken heart syndrome can be a temporary and mild illness, and it could also lead to dire and fatal outcomes. Like any condition, it is crucial to identify the signs of broken heart syndrome early before it gets worse. 

This guide explores the obvious and not-too-obvious signs of broken heart syndrome. You will also learn about the condition, its diagnosis, and the treatment options. 

Before we get into all that, if you’ve been diagnosed with broken heart syndrome, the good news is that it is treatable. With proper care, you should make a full recovery in weeks.

What is Broken Heart Syndrome?

Broken heart syndrome (BHS) is a heart condition that results from stressful situations and causes muscle weakness. The stress could be physical or emotional. Broken heart syndrome only affects and enlarges a part of the heart that disrupts the pumping function. As a result, this leads to symptoms that may be misconstrued for heart attack.

Broken heart syndrome is also called Stress cardiomyopathy, Takotsubo cardiomyopathy, or Apical ballooning syndrome. Whatever name is used, it refers to the same thing. The condition may be triggered by any stressful event, good or bad. For instance, winning a lottery or losing a loved one.

Now, let’s see the signs of broken heart syndrome.

Signs of Broken Heart Syndrome

There are several tell-tale signs of broken heart syndrome, but unfortunately, they resemble that of a heart attack. For this reason, it is best not to self-diagnose and assume you have BHS. Instead, visit your doctor and get a medical check.

The most common symptoms of broken heart syndrome are:

Chest pain: The enlargement of a part of your heart and the disruption of the pumping function will cause chest pain. You may also feel tightness as the heart muscles become lax. Chest pain is not something to ignore, and you should seek help if the pain persists.

Shortness of breath (dyspnea): This is the next obvious sign that you may have broken heart syndrome. Are you struggling to breathe properly? Are you having a feeling of suffocation, air hunger, or intense tightening in the chest? It all points to shortness of breath, and it’s common among broken heart syndrome patients.

Other recognizable signs are:

DizzinessSweatingNauseaIrregular heartbeatLow blood pressure

All these symptoms usually occur suddenly or a few hours after a stressful event. Always check with your doctor to rule out the possibility of a heart attack and get appropriate care if it is broken heart syndrome.

What Causes Broken Heart Syndrome?

Broken heart syndrome usually results from sudden acute stressful events. These events could be physical (an illness) or emotional (losing a loved one). Generally, anything that induces a strong emotional response may lead to broken heart syndrome. 

Some examples of physical stressors that could cause BHS are:

Low blood sugarSeizureAsthmaFever

Emotional stressors:

FearAngerGriefSurprise or shock

As you can see, you may not be able to prevent broken heart syndrome because you can’t control all physical and emotional stressors. For example, a broken-up romantic relationship could leave you emotionally battered and lead to BHS. You can do nothing about it because you were emotionally invested in that person. 

How is Broken Heart Syndrome Diagnosed?

Your doctor may perform several tests to confirm your broken heart syndrome. These tests must be carried out to rule out a heart attack or any other heart condition with similar symptoms. Some of the tests used for diagnosing broken heart syndrome include:

Physical Examination and Medical History

Your doctor will perform a physical exam and ask about any recent, major stressful events you’ve had. He will also ask about your medical history, prescriptions, and any medications you are taking. This information will help him better understand the condition and diagnose the problem.

Chest X-ray

You may undergo an x-ray to see if a part of your heart is enlarged. Remember, an enlarged heart is one of the signs of broken heart syndrome. 

Electrocardiogram

Your doctor will use this procedure (ECG or EKG) to take note of the electrical signal from your heart. Electrodes will be placed on your chest to pick up the signal and translate it as waves on a connected computer monitor. The results will show whether the symptoms are from a heart attack or broken heart syndrome.

Coronary Angiogram

Like the electrocardiogram, this test is done to eliminate the possibility of a heart attack. Your doctor will insert dye into your coronary arteries to see if there are any blockages. If there are blockages, you have a heart attack or broken heart syndrome if there are no blockages.

Echocardiogram

This ultrasound procedure will help your doctor determine whether or not you have broken heart syndrome. This method uses electrodes to identify your heart rhythm and see how blood moves through your heart. 

Your health care provider may also perform blood tests as they can show damage and abnormalities in the heart.

How to Heal Broken Heart Syndrome

The good news about broken heart syndrome is that it is treatable. If you’re diagnosed with this condition, your doctor should prescribe some medications and activities, and they may refer you to a cardiologist – a heart specialist. 

Your doctor or cardiologist may administer medications for heart muscle weakness to help your heart function at its best. The prescription may include

Beta-blockersAnti-anxiety medicationACE inhibitors

Or any medication that helps with broken heart syndrome.

You may also be required to join exercise programs and get active. The cardiac rehabilitation program is helpful for anyone experiencing heart anomalies. And lastly, they will advise you to avoid stressful events as much as possible.

Closing Thoughts

Don’t feel defeated if you or anyone you know is diagnosed with broken heart syndrome. The condition is treatable and does not leave permanent damage to the heart, and you’re better off seeking medical assistance to manage the condition effectively.

Whether or not you’re diagnosed with this heart condition, take steps to manage emotional stress to help prevent broken heart syndrome. You should get enough sleep, maintain a healthy diet, exercise regularly, and connect with loved ones. If you feel good, your heart will too.

Do I Have ADHD? Quiz, Symptoms & Natural Remedies

According to the CDC, nearly 6.1 million children are reportedly diagnosed with ADHD and 6 out of 10 individuals diagnosed with ADHD also suffer from another mental, emotional or behavioral disorder. This is only from parent surveys that participated in the surveys and this only includes those children and adolescents that are diagnosed. Many people can go undiagnosed and some may never even be evaluated.

ADHD affects around 4.4% of adults currently, however, there has been some evidence about the correlation between anxiety and ADHD. Again this is only a number based on the reported diagnoses, and it neglects the individuals who suffer from it and do not get an evaluation, meaning it is probably quite a bit higher.

Do I have ADHD?

Have you had 6 of the following symptoms for 6 months or more (must be 17 years or older)?

Inattention Symptoms:

Makes careless mistakes & misses detailsHas difficulty remaining focused during lectures, activities or lengthy readingMind is elsewhere and does not listen to when spoken directly toFails to complete schoolwork, chores, or workplace dutiesHas difficulty organizing tasks & activities (managing sequential tasks, messy, disorganized, poor time management, fails to meet deadlines)Avoids dislikes, reluctant to engage in tasks that require sustained mental effort & attention ( lengthy papers, schoolwork)Loses things necessary for tasks (school materials, wallet, phone, etc.)Easily distracted by outside stimuli (including unrelated thoughts)Forgetful in daily activities (running errands, returning calls, paying bills, etc.)

Hypersensitivity & Impulsivity Symptoms:

Fidgets or taps hands and/or feetHas a hard time staying seated when required to do soRuns about or climbs in situations when it is inappropriateUnable to engage in leisure activities quietlyUncomfortable being still for an extended period of timeTalks excessivelyBlurts out an answer before a question can be completedDifficulty waiting for turnsInterrupts or intrudes (using other people’s things without asking, cutting someone off in conversation

These are just symptoms of ADHD, many diagnoses can overlap and I do not recommend self-diagnosing every disorder you find on the internet. However, this should be a guide to help you start that conversation with your doctor and have them refer you to a mental health professional who can further help you.

ADHD Quiz

The Conners Comprehensive Behavioral Rating Scale is one of the assessments used to diagnose ADHD. After answering the questions above that cover symptoms found in the DSM-V and you are still wondering do I have ADHD? Then trying a further assessment or working with your therapist for a proper mental health diagnosis will be very helpful!

What Causes AHDH?HereditaryBrain InflammationArtificial Food Coloring

Genetic vulnerability can increase the risk of ADHD, anxiety and other mental health disorders.

Anxiety and ADHD have shown a lot of overlap recently and they commonly occur together in childhood and continue throughout adulthood. The correlation between ADHD and anxiety is actually as high as 25%. (Michelini, et al., 2015)

ADHD is co-occurring with anxiety when trying to complete visuospatial working memory tasks. This causes impaired working memory and can contribute to decreased academic performance. This dysfunction causes issues with executive functioning and spatial awareness. (van der Meer, et al., 2018)

Since anxiety and ADHD have correlational addressing both can be helpful in reducing overall symptoms.

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. How to Treat ADHD

There are natural ways to cope with ADHD however, it is typically treated with psychotherapy and medications.

Psychotherapy is a natural drug-free treatment also referred to as “talk therapy” or “counseling”.

Understanding what vitamins and minerals you are deficient in can help you get to the root of the issue rather than treating the symptoms.

However, here are some things that are helpful for anxiety and ADHD:

MagnesiumInositol (a B-vitamin)Niacin ( Vitamin B-3)L- Carnitine Minimizing food dyes, artificial flavors, and artificial sweeteners (sucralose which is Splenda, sweet n low, etc. ) Eating anti-inflammatory foods (whole, organic fruits, vegetables, and meats) there are exceptionsImprove gut health Exercise dailyGet Sun on your bare skin (track the time so you don’t get burnt)Get 8+ hours of sleep every nightCreate strategies to help you focus betterMindfulness meditation helps you focus on the current moment instead of everything around youConclusion

ADHD can be coped with naturally and lifestyle changes can aid in managing symptoms and treating the disorder. Diagnosis can occur in adulthood but it is more commonly discovered in childhood. Lifestyle changes play a major role in any mental health disorder so even if you think you do not have ADHD and it may be something else, it is still beneficial to address health concerns holistically.

References:

Michelini, G., Eley, T. C., Gregory, A. M., & McAdams, T. A. (2015). Aetiological overlap between anxiety and attention deficit hyperactivity symptom dimensions in adolescence. Journal of child psychology and psychiatry, and allied disciplines, 56(4), 423–431. https://doi.org/10.1111/jcpp.12318

van der Meer, D., Hoekstra, P. J., van Rooij, D., Winkler, A. M., van Ewijk, H., Heslenfeld, D. J., Oosterlaan, J., Faraone, S. V., Franke, B., Buitelaar, J. K., & Hartman, C. A. (2018). Anxiety modulates the relation between attention-deficit/hyperactivity disorder severity and working memory-related brain activity. The world journal of biological psychiatry : the official journal of the World Federation of Societies of Biological Psychiatry, 19(6), 450–460. https://doi.org/10.1080/15622975.2017...

The Greatest Guide to Dealing With Intrusive Thoughts: From A Therapist Intern

Intrusive thoughts are considered unwanted thoughts that may come into our minds with no prior warning at any time of the day. These thoughts are usually repetitive in order, with the same thought chain showing up repeatedly, and they might even be distressful or disturbing. 

You can decide to think about anything but there are times when intrusive thoughts take the stage without your say in the matter. These thoughts are usually unsettling, disturbing, or troubling. As a result, you may feel disgusted, embarrassed, ashamed, or worried. It also causes mood swings in some people.

Individuals with symptoms of stress, anxiety, depression, and Obsessive-Compulsive Disorder are likely to have these kinds of thoughts in their heads, but it may still happen to anyone. While these are harmless in themselves, intrusive thoughts may negatively impact our quality of life, affecting our behaviors as well. 

The negative or intrusive thoughts we may have might come in statements, images, and even sounds. 

Is it a cause for concern when you have intrusive thoughts? Well, yes and no. it occasionally happens to everyone, but you should do something about it when it becomes frequent. Whether your intrusive thoughts are regular or not, you can use the tips in this guide to stop them. And it’s crucial to stop them before they get worse.

What is The Cause of Intrusive Thoughts?

Alarming or unwanted thoughts usually come from nowhere, are random, and do not require your input. You could be walking down the street with your pet, humming a tune, and boom! An uninvited thought drifts in. It is normal and happens to most people. However, when it happens frequently, there is usually an underlying cause.

Professionals suggest that frequent or repeatedly occurring intrusive thoughts signify that something is going erroneous or challenging in a person’s life. Maybe they are undergoing a problem with a relationship, have stress in their work, or have frustration when it comes to parenting their child and keeping the condition from bubbling over.

Regardless, rather than the issue staying suppressed, it somehow finds its way to come up to the surface. 

There is a proposition that these intrusive thoughts might manifest as we are not willing to act in that certain way. In other words, although as humans we wouldn’t want to act on the things we keep thinking about, our mind just starts spitting out some inappropriate stuff that it may imagine. 

If you constantly worry about these thoughts, that anxiety could lead to more intrusive thoughts. It will happen because you are now obsessed with them – trying to unravel and understand. It is called obsessive-compulsive disorder (OCD). 

It is also noteworthy that you can influence intrusive thoughts. Usually, these thoughts are random, but your reaction to certain events can affect the thoughts you have. For instance, if you attended a wedding where the groom broke up with the bride at the altar, you may begin to have obsessive thoughts about this experience. You may feel that this could be your experience, too, making you skeptical about your partner.

How to Identify Intrusive ThoughtsYou Feel troubled or Alarmed

Intrusive thoughts are not your regular thoughts and are usually far removed from what you would think. As such, they are usually troubling or alarming thoughts. They are troubling because the content is bizarre, violent, embarrassing, depressing, or weird. If you don’t feel good about it, it’s most likely an intrusive thought.

The Thought is Unusual

Again, if you haven’t thought about something in the past or it’s not something you would think about, it’s likely an intrusive thought. That’s not to say any new thought is an intrusive thought; to check if it’s intrusive, consider the first litmus test – do you feel troubled or alarmed by this thought?

You Can’t Easily Control It

You can easily stop or control anything you think about, but it’s different for intrusive thoughts. The reason is that you didn’t originate these thoughts – they came unexpectedly. 

What Are the Examples of Intrusive Thoughts?

There are many examples of intrusive thoughts that vary from individual to individual based on their experiences. 

1. Hurting Someone Innocent Such as A Child

If you are new to parenting, you might come with the intrusive thought of hurting your baby. These thoughts might point towards accidental harm. These thoughts are often based on hurting your child purposely. A study suggested that almost 50% of the new parents have such intrusive thoughts. 

2. Intrusive Thoughts of Acting on Something Illegal or Violent 

Intrusive thoughts regarding violence or doing an illegal thing are also quite usual to appear. These are, however, not the kind of actions you might want to do. However, the thoughts might want to make you second-guess yourself. The violent thoughts may be vivid and may result in a stressful condition, given you cannot brush these thoughts off. 

3. Thoughts Which May Result in Doubt 

Doubts may come among the common types of getting intrusive thoughts. Doubts might be around big or small elements occurring in your life. For instance, these intrusive thoughts may cause you to doubt yourself regarding your sexual orientation or relationship. Alternatively, you might be thinking something is going wrong with your actions like you have forgotten to turn off the stove or sent a text to the wrong person. 

4. Unanticipated Reminders Regarding Past Trauma 

Some individuals may get unanticipated intrusive thoughts regarding past trauma. Such thoughts are triggered by some things going on in your circle. For instance, a specific place or smell might trigger an unexpected memory. However, it is possible you may not always be aware of what caused this trail of thoughts. 

5. Worries Regarding Catching A Disease 

Concerns regarding germs or getting a chronic disease are common examples of intrusive thoughts. Some individuals might worry about spreading the disease even when the risk is minimal. Such thoughts may lead to obsessive concerns regarding your health and result in different behaviors, including excess hand-washing. 

6. Concern That You May Embarrass Yourself 

You might have intrusive thoughts regarding embarrassing yourself around other individuals. These intrusive thoughts might be regarding saying, shouting, or simply doing a thing not considered inappropriate in a public capacity. Sometimes, these intrusive thoughts might be linked to past trauma, like getting embarrassed when you were a child. 

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. Is it Normal to Have Intrusive Thoughts?

These intrusive thoughts usually do not cause any harm, so these are considered normal. However, if you are obsessing about them to the point that they start interrupting your daily life, it may signify an underlying mental health problem. The intrusive thoughts might be a symptom of depression, obsessive-compulsive disorder, or anxiety. 

How Do I Stop Intrusive Thoughts?

There are different ways through which we can stop intrusive thoughts. Let’s see some:

Divert Your Attention

Trying to forget or avoid intrusive thoughts can be counter-productive. You will most likely fixate on those thoughts when you attempt to forget about them. The best thing to do is to distract yourself. Find another activity that is engaging and takes your mind off intrusive thoughts. This diversion could be anything from playing a game, reading a book, listening to music, or exercising.

The new activity must have no connection to those thoughts. Ensure it’s something different and focus on it. 

Utilize grounding techniques to help you regain focus on the present moment and get you out of those uncomfortable thoughts.

Accept These Thoughts as “Thoughts”

Find solace in the fact that those thoughts are not real; it’s your imagination running wild. Some people have dark intrusive thoughts, and because it feels real, they worry about them happening. This action will lead you down a difficult path.

Always accept the thoughts merely as thoughts, which will have no power over you. No matter how real it feels, remember it’s all in your mind, and you don’t have to act on it. After a while or after diverting your attention, those thoughts will dissipate.

Mindfulness teaches us to observe thoughts that cross our minds but remove the judgment. Albert Ellis is a well-known theorist who says that A- is the event, C- is our thought or opinion about it, and B- is our response to that thought based on our opinions. Therefore if we remove the opinion about that thought then it is simply just a thought.

-Megan Santiago

Fix the Underlying Issue

Your experiences or fears can trigger intrusive thoughts. Remember those thoughts; do they remind you of something you’ve experienced? It might help to keep a record, so you don’t forget. You may have to find and fix the underlying cause if you notice a recurrence in your thought pattern.

For instance, some people have violent thoughts after seeing a horror movie. If you find that that happens to you, consider avoiding such movies. Take notice of what happens after taking a break.

Make sure you are getting plenty of quality sleep, avoiding any food sensitivities, exercising, meditating, and eating three well-balanced meals per day with fat, fiber, and protein in them.

Embrace a Positive Lifestyle

Positivity always trumps negativity. Embrace a positive lifestyle daily; it will be tough for negative intrusive thoughts to find a nesting place in your mind. Living positively entails healthy eating habits, keeping inspiring company, practicing positive affirmations, and generally exercising your body and mind.

In a nutshell, live your life to the fullest. Be content with where you are and enjoy every moment of every day as much as possible.

If you surround yourself with positivity, you are at a lower risk of getting yourself surrounded with intrusive thoughts. Some of the positive changes that you can bring in your life include the following:

Developing eating habits that are healthy for you Practicing some yogaTalking strolls outside Talk it out with someone you trust 

Another way of implementing this is by working with a therapist utilizing cognitive-behavioral therapy to help you gain better control over your thoughts and behaviors.

Speak to Someone

In times like this, it does help to speak to someone. Sharing with people you can trust is therapeutic, and you may get helpful tips from them. If you’d rather speak with someone unfamiliar, therapy is good too. Find a no-judgment zone and share your struggles; you should feel much better afterward.

Don’t Suppress Your Thoughts 

For many individuals, the first response they have as they get an intrusive thought is that they try to forget about the thing. Unluckily, it is a method that acts in the opposite effect; you may be overthinking the intrusive thought. 

There was also an experiment about this kind of thinking, in which the participants were requested not to think regarding white bears for a few minutes. The individuals had more intrusive thoughts about white bears more times in a minute on average. 

Become Aware of the Triggers

Usually, your intrusive thoughts are not considered random on the whole, and your interactions going daily might influence them. Keeping a note of your intrusive thoughts might aid you in understanding those patterns over time. 

In addition to sorting out your intrusive thoughts, you need to note the overall notes and mood of your day. As you begin to see similar thought patterns appearing over time, you need to check back those notes and see if you can identify any kind of patterns.

What Are OCD Intrusive Thoughts?

OCD is a mental illness that shows intrusive thoughts. It is considered unwanted, repetitive, and intrusive thoughts and excessive urges to do some typical actions. Although individuals with OCD might realize that their behavior and thoughts don’t make any kind of sense, they can usually not stop those thoughts. 

Symptoms related to this mental illness start during childhood or young adulthood, although men usually develop such symptoms at a relatively younger age than females. About 1.2% of US citizens get OCD every year. 

OCD Symptoms Include: Obsessions and compulsionsRepetitive ThoughtsExtreme discomfort until those rituals are performed outHow to Stop Intrusive OCD Thoughts

If you have obsessive-compulsive disorder, you are not alone. Understanding what causes it can help you cope with these thoughts. Like, intrusive thoughts, identify the underlying cause and see what lifestyle changes you can make to prevent or reduce the intensity.

Many people are put on antidepressants and benzodiazepines if they have severe symptoms. There are natural antidepressants and natural benzodiazepines that are helpful, but it is important to discuss these with your mental healthcare professional and physician.

It would help if you also had in the back of your mind that these thoughts are not representative of what you want. They’re not real; they are unwanted, and you shouldn’t act on them. If you take away the power it wields, you are in control.

And you should get help. Medications, meditations, and psychotherapy treatments will help with your condition. One of them is cognitive behavioral therapy, CBT, and this form of therapy will help you change your thought patterns.

Exposure therapy is another form of therapy that helps you deal with your anxieties and uncomfortable feelings by learning how to endure them. I know that sounds scary but essentially the longer you avoid dealing with something, the more intense those feelings can become and the more problematic they can become.

How Long Do Intrusive Thoughts Last?

There is no fixed answer to this question. However, if you practice the tips in this guide or get therapy, you will have fewer intrusive thoughts. Remember, intrusive thoughts occasionally happen to everyone, so it’s not an exclusive anomaly to worry about.

Last Words

Intrusive thoughts are thoughts, nothing more. In trying to stop them, your best bet is first to accept they’re just thoughts without real implications. Then, distract yourself with other healthy activities and generally embrace a more positive lifestyle.

Originally posted 2022-03-05 03:11:54.

Cognitive-Behavioral Therapy: Breaking Bad Habits for Good

You may have done some research on different types of therapy or therapy techniques such as cognitive-behavioral therapy. Cognitive-behavioral therapy is the combination of two different therapies, cognitive and behavioral therapy.

What is Cognitive-Behavioral Therapy?

Cognitive-behavioral therapy is a very popular form of therapy stating that what people believe affects how they act and feel. It says that if we modify thoughts we can modify Albert Bandura and B.F Skinner created behavioral therapy, along with Robert Ellis created rational emotive behavior therapy and Aaron Beck created cognitive therapy. Cognitive-behavioral therapy was formed from the combination of these therapies and theorists.

What Is Cognitive-Behavioral Therapy Helpful For?

Cognitive-behavioral therapy is one very commonly used perspective in therapy to help individuals with the following mental health disorders: (Kaczkurkin & Foa, 2015)

Eating DisordersPost-Traumatic Stress Disorder (PTSD)Obsessive-Compulsive Disorder (OCD)Generalized Anxiety Disorder Social Anxiety DisorderPhobias

Cognitive-behavioral therapy is for more than just individuals with these disorders. It can help you work on your time management skills, pain management, sleep, being on time for events, etc.

Fear Conditioning

“”The serotonergic system modulates Pavlovian fear conditioning”, serotonin imbalance is
associated with anxiety and depression. “(Bauer, 2015)

Studies have shown that taking control of your mindset can dramatically affect your outcomes
in life. The expression “it’s all in the mind” isn’t just empty words! One’s whole outlook is defined by how one thinks, and it also plays a very important role in determining the habits that one imbibes.

Bad habits do not just spring out from nowhere.

They are combinations of external factors that trigger actions, which are then meant to satisfy a want or a drive. They are also the result of neurological factors.

Scientists have traced the development of habits to the part of the brain called the basal ganglia, which is also involved in the creation of emotions and memories.

This is also the part of the brain involved in recognizing and enacting patterns. Conscious decision-making is situated in a different part of the brain, the prefrontal cortex. Ideally, conscious decisions are meant to balance the impulsiveness of emotional thinking.

However, when habits form, the involvement of the prefrontal cortex in our actions decreases. It is as if this part of the brain freezes.

This is why habits are often tied to patterns and memories, and why bad memories and emotions tend to produce bad habits. Conversely, healthy emotions caused by a positive outlook tend to prevent the creation of bad habits.

But of all emotions, there is one that tends to be most potent in the production of bad habits — fear. In psychology, the topic of “fear conditioning” has gained a lot of attention.

The 2007 edition of Psychoneuroimmunology mentions that fear conditioning is “learning that a neutral stimulus predicts the appearance of an aversive event”.

For example, the onset of a long weekend (a neutral stimulus) is associated with the onset of boredom (an aversive event), so one may decide to go on an indulgent shopping spree to kill time — a potentially bad habit that stems out of a trigger and the drive to avoid fear.

Other Useful Articles:

Is Anxiety a Disorder? Exactly What You Need To Know Dealing With Anxiety: Here’s The Right Way to Do It! What Anxiety Causes: The Silent Killer “Fixing” Bad Habits — Cognitive Behavioral Therapy

The shopping spree example is a very straightforward one, but most habits are not like that. Most arise from complex mental processes, so much that they are already hard-wired into a person’s mind. “Fixing” these habits would mean having to untangle the mind.

Cognitive Behavioral Therapy (CBT) is one of the most effective tools that can help resolve runaway bad habits. It is a form of psychological treatment that is currently being employed to help with a range of issues, from depression to anxiety, to addiction. Mental concerns, no matter how big or small, fall within the province of CBT.

In fact, the term “cognitive-behavioral therapy” in itself is an umbrella term, which helps us understand how it can cover so many different psychological issues.

There are different techniques that can be mixed and matched to achieve the desired effects on the client. Some techniques include multimodal therapy (focused on the senses). Dialectical behavioral therapy (focused on addressing thoughts and emotions), and rational emotive behavior therapy (focused on identifying incorrect beliefs)

One of the interesting things about CBT is the fact that it recognizes the way most psychological problems are caused — by “unhelpful” ways of thinking.

Which results in the mind misinterpreting and incorrectly reacting to triggers. Cognitive-behavioral therapy recognizes that these ways of thinking did not come naturally. They were learned, and therefore they could be “fixed” by replacing them with other thinking patterns.

Positive Growth

Cognitive-behavioral therapy has been known for enticing positive growth in the structural levels of the brain.

A 2004 study found that while conventional medical treatment relating to emotions. Such as the use of antidepressants — caused a dampening of the brain’s limbic system (the part of the brain involved in the processing of emotions) — CBT works by calming the activity in the brain’s cortex.

This means that instead of reducing emotions, CBT contributes by helping the therapee properly process emotion. This is a healthier approach, with a lower chance of relapse.

Rewire Thoughts

Cognitive-behavioral therapy takes a two-pronged approach to rewire a person’s thought process for the better.

First, it uses logic and science in that it entices the person to use learning and problem solving to cope with difficult scenarios — situations that, unchecked, could lead to the recurrence of the psychological issue that we are seeking to fix.

The individual attending therapy is enticed to learn various skills to increase his self-confidence and to increase his arsenal against the things that could trigger the unwanted habit.

For example, one could take up fitness activities in order to ward off cravings. Or, one could take up skills like bookkeeping to boost one’s financial awareness and prevent overspending.

On the other hand, CBT also uses introspection and reflection as a means to help eliminate ill habits.

These are methods of understanding one’s own thought processes and motivation, through conversations with the therapist. Aside from helping find the root of one’s behavioral concerns, these techniques also have neurological effects.

MRI scans show that the prefrontal cortex shows heavy activity during introspective and reflective sessions. This means the mind’s decision-making center is stimulated, helping it regain control over the more impulsive limbic system.

This introspective and reflective technique is in keeping with the origins of the concept of cognitive behavioral therapy itself. According to sources, the main pioneers of CBT looked to Stoicism as the precursor to their technique. (Robertson, 2010). Stoicism is famous for its view that while anything can happen to a person, how that person reacts to such events (whether in a productive or harmful way) will depend on that person’s mindset alone.

Fear and CBT

Perhaps more importantly, cognitive behavioral therapy also recognizes that fear can be a debilitating issue. Something that easily hijacks our thought process.

This happens on a neurological level, as the brain’s cortex shuts down. In a way, this is a survival move — when all brainpower feed is diverted to instinct instead of conscious thought, one can react and find short-term solutions faster.

However, in the long run, this survival instinct causes a negative chain of results as anxiety becomes the norm and the cortex fails to resume its normal functions.

Cognitive-behavioral therapy also recognizes the different ways fear affects our mind and body.

Fear causes the release of stress hormones like cortisol and norepinephrine that prime the body for the fight-or-flight response.

This causes mental stress, which in turn causes the inability to properly decide for long-term benefits.

Getting Relief Naturally

A cognitive-behavioral therapist can help a person learn calming techniques to relax the mind and body, for use when the gripping sensation of fear pushes one to bad habits once more.

Breathing techniques, for example, can help disengage the sympathetic fight-or-flight system and shift the controls over to the parasympathetic side of the nervous system. This is the rest-and-digest system that puts a brake on the stress response of fear and can have immediate effects such as the lowering of blood pressure and altering of the blood’s pH.

In order to further dispel fear and create a positive atmosphere, CBT also works by creating reinforcement systems that serve to strengthen the effects of the good behavior that is seeking to replace the bad habit.

These reinforcements can be as simple as an encouraging word from the therapist, or as substantial as demonstrating how one’s positive behavior serves to improve one’s life.

CBT, however, is not meant to shelter one from situations that provoke negative emotions.

On the contrary, it seeks to gradually increase your exposure to these negative emotions so that you may be able to cope with them better.

Imagery-based exposure, for example, one of the CBT techniques that involve visualizing a negative memory, helps to reduce “avoidance coping” (essentially the tendency to run away from problems). By decreasing the level of distress caused by these negative memories.

Talking to a Friend

Most people think of a psychological intervention as a last resort. “What would my friends think about me when they learn I’m seeing a shrink?” For others, they feel uncomfortable having another person pick his brain, analyzing his quirks, his tics, and every word he says. This is why so many people would rather suffer while struggling with the effects of their bad habits, rather than get help.

But the idea of cognitive behavioral therapy defies these stereotypes. The whole idea of CBT is that the client and the therapist would work as one, helping each other understand the issues that lie at the core of the unwanted behavior, in order to find the most effective way to treat it. It’s not much different from talking to a friend in order to come up with a solution to a problem.

Dig Deeper

In CBT, the therapist seeks to learn more about what is going on in the life of the client, so that he can understand how these events help shape the client’s response to things. This is a more holistic and realistic approach, unlike some other types of therapy that only seek to understand the specific events that surround the psychological issue in question.

Ideally, cognitive behavioral therapy aims to help the individual become his own therapist. While there are formal therapy sessions, there are also “homework” or tasks that need to be performed outside the therapy session.

These tasks are meant to further explore one’s thoughts and actions and can be used to develop skills necessary for forming new and better habits. Unlike a doctor issuing prescriptions that the patient knows nothing about, a cognitive-behavioral therapist seeks to give his client the keys to his own healing by helping him understand every step of the way.

Going on a cognitive behavioral therapy session is like talking to a friend. It is done in a healthy environment, free of judgment.

Here, we are free to talk about and reflect on the events of the day, our current thoughts, and our plans for the future. And the therapist helps us find the path forward by helping us think of the best course of action.

In essence, it echoes Paul’s exhortations in Philippians 4:8 — “Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable — if anything is excellent or praiseworthy — think about such things.”

CBT and Christianity’s Role in Change

Cognitive-behavioral therapy is well-known because it is simple, practical, and effective. To Christians, CBT is also preferable because it makes sense in the light of Scriptural thought.

Behavioral therapy techniques are geared towards helping people make the right decision in times of stress and temptation. Looking towards mental clarity in order to resolve psychological conflicts and get rid of external triggers. Again, this is one with the Bible’s words in Romans 12:2 — to “not be conformed to this world but be transformed by the renewal of your mind”.

Cognitive-behavioral therapy is simple, practical, and effective because it takes a common-sense approach to things. It does not mire the person in complicated psychological processes, though these are definitely at the core of things.

This is similar to how the Bible does not mire us in theological doctrines or philosophies but only aspires to give us the simple truth of a clear mind and a clear heart based on faith in God and his works.

20 Anxiety Bible Verses to Fuel Your Day

Opening New Doors

The ability to maintain a clear mind and a clear heart does not only help one surpass the tensions of daily life and the temptations of bad habits.

In addition, it also helps open new doors in the world. While it is true that one can hardly advance in life when burdened by a distorted mindset and the behavioral clutches of bad habits, the exact opposite is also true. That is, a person who gains clarity of mind and freedom from the bindings of external stressors also finds a way to advance in life that few others find.

In a sense, being rid of this fear is not really something new. It’s simply a return to our base state. We were not born with fear — as 2 Timothy 1:7 states, “for God hath not given us the spirit of fear; but of power, and of love, and of a sound mind.”

Our years on earth have taught us fear, and maybe it’s now hard for us to imagine how to live without it and its effects — but if we really want to move forward, we have to.

A clear mind helps a person see the truth not only in his surroundings but also in himself. A clear heart allows him to move forward with a clean conscience, knowing that what he does is right.

In the end, both Scripture and cognitive behavioral therapy aim to dispel the same things — fear, and the many mental processes that go with it. These are also the same things that we need to eliminate if we are to progress in life.

With this out of the way, we are free to live to our full measure. To take root and bear fruit, and to spread the blessings we receive to others, instead of squandering them in misplaced beliefs.

All we have to do is to take that big first step forward. In order to recognize that we need help with what we are going through, and to search for that help.

Today, there are many licensed cognitive behavioral theorists who can kickstart this transformative process. If one isn’t readily available, there are always the words of the Scripture to live by.

The aid may come either from a therapist’s couch or from the pages of the Bible. Either way, when we find it, we’re one step closer to our goals.

Resources:

Kaczkurkin, A. N., & Foa, E. B. (2015). Cognitive-behavioral therapy for anxiety disorders: an update on the empirical evidence. Dialogues in clinical neuroscience, 17(3), 337–346. https://doi.org/10.31887/DCNS.2015.17...

https://www.npr.org/2012/03/05/147192...
https://jamanetwork.com/journals/jama...
https://academic.oup.com/brain/articl...
https://www.npr.org/2010/12/06/131734...
https://www.psychologytoday.com/us/bl...
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Originally posted 2020-07-27 21:58:02.

The Best Pre-Workout For Women

Finding the best pre-workout for women can be a challenge. The main problem people have is choosing the one that fits their needs. Understanding the benefits of a pre-workout supplement can help you reach your fitness goals while giving you the endurance you need. Taking these supplements has many benefits, and you must get the correct information before making the right decision. No one likes being disappointed in their purchase, and the same goes for purchasing the right quality pre-workout formula. Here is the information so you can get the full benefit from your workout and choose the right supplement for your needs. 

What Are The Best Pre-workout Supplements?

Before you can decide to read this list of the best pre-workout for women supplements, you need to take the time to learn more about them. What are these supplements, and why should you use them before your workout routine? They come in different forms, and you need to make sure that you choose the one that will give you enough energy to get through your workout routine but won’t give you any side effects. These supplements come in forms like powder, shake, pill, or even a snack like a bar. You take it about 30 minutes before your daily workout. 

The Benefits Of Using A Pre-workout For Women

Why should you consider using the best pre-workout for women before your daily workout routines? There are many reasons why you should make use of these supplements. But, especially if you want to get the most out of your workout routines, these are the most important benefits of using the workout supplements:

It will increase your energy levels, which means you will have much more energy for your workout routine than you usually would have. It gives you enough power to get through your routine, no matter how strenuous. It can also help you avoid excess fatigue after your workout. 

How Will A Pre-Workout Formula Help Your Body?

You will get better athletic performance when taking the supplement. This is because it gives you amino acids and nutrients your body needs to train harder for a longer period of time. 

It offers faster recovery after a workout, especially if you overwork your muscles and they become stiff and sore. It also helps to prevent muscle strain during exercise and hormonal regulation in women with Polycystic Ovarian Syndrome (PCOS). However, following a PCOS diet is essential to weight loss and hormonal management in those with PCOS. 

Postpartum Exercise And Your Pre-workout Supplement

It’s best to speak to your doctor before beginning an exercise routine and when taking a pre-workout supplement. A pre-workout supplement can aid in women’s postpartum diastasis recti healing process. The essential amino acids, combined with diastasis recti exercises can help to aid the healing process and repair the rectus abdominis (abdominal separation), known as diastasis recti, in postpartum women. 

Ingredients to Look for 

If this is the first time you are using a pre-workout, you will see that there are many different brands and types of these supplements. Therefore, choosing the right one can be a problem for a beginner. 

However, if you know what ingredients to look for in a good pre-workout supplement, you will not have a problem choosing the best one. These are the ingredients that make a high-quality supplement. 

Caffeine

Typically every pre-workout supplement for women and men has caffeine in it. This is to assist with improving strength and performance and to give you energy. 

However, you need to look for the amount of caffeine in your pre-workout because some people are more sensitive to high amounts of caffeine. A mistake many are making is to think that the more caffeine there is in your supplements, the better it will work. 

Beta-alanine

Beta-alanine is another common but essential ingredient in these supplements. This is an amino acid that will allow your muscles to work harder. It prevents the buildup of acid in muscle tissues, which contains your muscles from working harder without injury. This is one of the essential ingredients to look for when buying a pre-workout for the first time. Remember that some people might be sensitive to beta-alanine, and you can experience a harmless tingling sensation. It’s important to consult your doctor before taking any pre-workout supplement.  

L-citrulline

For those who don’t know, L-citrulline is another essential amino acid when working out a lot. But, it has an entirely different use and benefit than beta-alanine. The L-citrulline amino acid can boost your nitric oxide production. This ensures that you get more blood flow to your muscles. 

The result of more oxygen and blood flow to your muscles will ensure more muscle performance and growth. This ingredient has no side effects; if it isn’t in your supplement, you should look for a new pre-workout supplement. 

L-arginine 

This is an amino acid that is usually going with the L-citrulline. However, suppose the L-arginine is the only ingredient without the L-citrulline. In that case, it doesn’t mean this is a low-quality supplement. It might only mean that they have increased the amount of L-arginine in the supplement. It gives the same benefits as L-citrulline. Support your muscles during a workout to ensure that your muscles are working harder. 

Creatine 

This is an essential ingredient in your pre-workout supplement if you are serious about increasing your strength. This is the number one supplement for improving your muscle strength and performance. It can also help repair muscles much faster than without creatine after working out. You can also buy creatine on its own if you already have creatine as an ingredient in your supplements.

Ingredients That Can Make Your Supplement Less Effective

One thing is essential to remember, not all pre-workout supplements are full of good ingredients. Some have elements that can be harmful and that can cause more problems than benefits. Some toxic ingredients are making the supplement less effective. If you find any of these ingredients in your workout supplement, you should look for another brand.

Artificial sweetenersSugar and alcoholsCaffeine, if you are sensitive to caffeine.Beta-alanine GlutamineAllergy, Lead, California warning labelPeople Who Should Avoid Taking Supplements Anyone who has a heart condition should avoid a pre-workout supplement. It is recommended that people with conditions like coronary artery disease or arrhythmias should not use a pre-workout supplement.Children under the age of 18 years. A pre-workout is designed for adults that want to improve endurance. This isn’t something children should be taking. Anyone that is sensitive to caffeine should avoid a pre-workout supplement, or you should ensure that you are using a workout supplement that doesn’t have caffeine as an ingredient. Women that are pregnant or breastfeeding should avoid supplements altogether. Allergy if you are allergic to any ingredients in a pre-workout formula, it’s best not to consume it.It’s best to purchase a pre-workout supplement that does not contain a California Warning and may contain lead that could cause birth defects, cancer, or reproductive harm. Looking at the label on the back of your supplements is essential when choosing the right pre-workout supplement. If you feel you may have ingested lead or have high heavy metal levels in your body. Consulting a physician is key to getting your levels tested. You can also make a heavy metal detox smoothie to aid in detoxification from these harmful heavy metals. The Best Pre-workout Supplement For Women 

Now that you know more about the best pre-workout supplements for women. You can use it to improve your workouts. You might be wondering which supplements are recommended. There are a couple of these supplements that you can purchase that will benefit you more than the side effects that you might experience.

Before you go and buy any of these products we are mentioning here, you need to make sure that you aren’t caffeine sensitive and that you aren’t allergic to any of the ingredients found in pre-workout supplements. Nevertheless, these are some of the best women’s pre-workout supplements you can buy on the market today. 

Here is a list: 

Alani Nu Pre-Workout Supplement: it is the number one pre-workout product for women that contains many essential nutritional components to give you energy and aid in workout recovery.

Legion Pulse: an all-natural pre-workout for women who is looking for one of the best workout supplements on the market, with the least amount of side effects. 

Transparent lab’s LEA: a pre-workout product that is great if you’re looking to lose weight. If you are looking for a pre-workout that doesn’t contain any caffeine but will give you the best results, include the Legion Pulse all-natural pre-workout with no caffeine. 

Things to Consider When Choosing The Right Pre-Workout Supplement.

You need to consider a couple of things when buying the right pre-workout supplement so that you won’t waste money and get the full benefits with results.

Monitoring Your Personal Fitness Goals

In other words, why are you working out? Is it for strength training, fitness, or weight training? There are different pre-workouts for different fitness goals. The ingredients that you can find in the supplement are just as essential. You want to ensure you buy a natural product without any harmful components.

Price Shopping For a Quality Supplement

The price of your supplement is important. You want to ensure you’re getting a quality supplement at an affordable price. Don’t be fooled by purchasing the most expensive supplement. Some affordable ones will give you the same results as the more expensive ones. 

It doesn’t matter if you are looking for better performance during your workouts or if you are looking for a product that will give you more energy while working out. It is a good idea to consider making a list of what you are looking for in a pre-workout formula. This list may help to ensure that you get the complete guide to what to look for in a pre-workout supplement. 

In Conclusion

A pre-workout formula can help to improve your energy, feed your muscles and help in workout recovery. It’s best to remember that everyone’s needs are different. When choosing the best pre-workout formula, choosing a formula that fits your individual needs and making a list of what you are looking for in a pre-workout formula can be helpful. Ultimately, choosing a healthy, nutritious supplement that will give you the energy to perform and recover from your workout is vital. 

This post originally appeared on Hello Sensible