Megan Santiago's Blog, page 15

30 Depression Quotes That Will Motivate You

Depression happens to the best of us, regardless of race, status, or beliefs. It often creeps in without notice and affects our thoughts and actions, self-esteem and passions, and desire for life and love. It never ends well when depression is left to thrive, so you must do something about it – now!

If you notice unusual sadness or disinterest in your life or find that you’re increasingly anxious about many things and can feel your joy and poise ebbing away, it’s time to seek help. As you go for relevant medical help, embrace motivation as it has a way of rekindling the fire you once had and helping you find your strength and confidence again. 

This is the post you need to read. It contains the most uplifting depression quotes that will motivate you. Sit back and read each line with conviction, accepting, believing, and making it yours. You’re on the path to recovery already. 

Incredibly Helpful Depression Quotes You Need to Overcome Depression

1. “Once you choose hope, anything is possible.” — Christopher Reeve

2. “Getting better from depression demands a lifelong commitment. I’ve made that commitment for my life’s sake and for the sake of those who love me.” — Susan Polis Schutz

One of the best first steps to overcoming depression is to commit to getting better. Nobody can make this decision for you. Family and friends will be there to support you, and these depression quotes will give you hope, but ultimately, you hold the keys to your freedom. Unlock it today by deciding to be free from depression for yourself and your loved ones.

3. “The greatest degree of inner tranquility comes from the development of love and compassion. The more we care for the happiness of others, the greater is our own sense of well-being.” — Tenzin Gyatso

4. “Although the world is full of suffering, it is also full of the overcoming of it.” – Helen Keller

5. “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” – Helen Keller

6. “There are far, far better things ahead than anything we leave behind.” — C.S. Lewis

7. “Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.” — Thich Nhat Hanh

You may not feel good from the inside, but how about you ignite that joy from the outside? Surround yourself with people that make you happy and appreciate life. Do what you love and smile from ear to ear at every opportunity. Your healing starts here.

8. “If you could only sense how important you are to the lives of those you meet; how important you can be to the people you may never even dream of. There is something of yourself that you leave at every meeting with another person.” — Fred Rogers

9. “A positive attitude gives you power over your circumstances instead of your circumstances having power over you.” — Joyce Meyer

10. “Life is 10 percent what you experience and 90 percent how you respond to it.” – Dorothy M. Neddermeyer

11. “If you want to conquer the anxiety of life, live in the moment, live in the breath.” – Amit Ray

Our wants are insatiable. It doesn’t matter what we have; we will always want more. Don’t allow yourself to drift into the dark hole of ambition and discontentment. Live in the moment and appreciate what you have and where you are, even as you hope for a better tomorrow.

12. “Dance until your bones clatter. What a prize you are. What a lucky sack of stars.” – Gabrielle Calvocoressi

13. “Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.” —Parker Palmer

14. “I’ve learned that everything happens for a reason, every event has a why and all adversity teaches us a lesson… Never regret your past. Accept it as the teacher that it is.” – Robin Sharma

15. “In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive.” – Lee Iacocca

16. “Never let your head hang down. Never give up and sit down and grieve. Find another way.” – Leroy Satchel Paige

Life has ups and downs; it’s how it has been, it’s how it will always be. When things don’t go your way, recognize it’s a phase that will pass. And get on your feet and continue on your journey to greatness.

17. “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” Leo Buscaglia

18. “If you don’t like something change it; if you can’t change it, change the way you think about it.” – Mary Engelbreit

19. “Remember, no one can make you feel inferior without your consent.” —Eleanor Roosevelt

20. “The greater the difficulty, the more glory in surmounting it. Skillful pilots gain their reputation from storms and tempests.” – Epictetus

21. “What you thought before has led to every choice you have made, and this adds up to you at this moment. If you want to change who you are physically, mentally, and spiritually, you will have to change what you think.” – Dr. Patrick Gentempo

The mind is powerful – you can use it to shape your life, including preventing or overcoming depression. Think positive thoughts, focus on positive ideas, and be fine.

22. “Even if you fall on your face, you’re still moving forward. – Victor Kiam

23. “There is hope, even when your brain tells you there isn’t.” – John Green

24. “Sometimes, life will kick you around, but sooner or later, you realize you’re not just a survivor. You’re a warrior, and you’re stronger than anything life throws your way.” – Brooke Davis

25. “What people in the world think of you is really none of your business.” – Martha

26. “Nothing can bring you peace but yourself. – Ralph Waldo Emerson

27. “Difficult roads lead to beautiful destinations. The best is yet to come. – Zig Ziglar

Life is not a straight line; there are several twists, turns, and haters. But the good news is if you continue on the path and believe in yourself, you will reach beautiful destinations. Keep the faith and ditch the hate!

28. “He who fears he will suffer, already suffers from his fear.” – Michel de Montaigne

29. “Someone’s opinion of you does not have to become your reality. – Les Brown

30. “Worrying is like a rocking chair, it gives you something to do, but it gets you nowhere. – Glenn Turner

These depression quotes can get you through your present state, but you have to be willing to get better. Develop a positive attitude and mindset and commit to beating depression, and you will. Holistic Momma is rooting for you.

10 Ab Workout Tips You Need to Learn

Ab workouts are essential exercises for building strong and functional core muscles. Everybody should exercise their core muscles because they help facilitate everyday movements and activities. Ab workouts also help with posture, lower back pain, and toning abs.

Knowing how to perform ab workouts correctly will help you achieve your fitness goals faster. In our books, the best tip is to perform ab workout routines correctly and consistently, and no, that doesn’t translate to doing a hundred crunches each day; it merely calls for smarter workout routines. 

Keep reading for all the helpful tips you can use to get the best from your ab workout routine.

1. Do Bodyweight Exercises

Machines and exercise equipment are great, but do you need them for your ab workouts? Nope! There’s nothing wrong with using them, but if you don’t have access to those tools at home, use what you have – your body weight.

Bodyweight exercises are just as effective if you’re committed. Several bodyweight ab exercises will help tone your abs and build your core. They include push-ups, Russian twists, crunches, and planks. 

2. Explore Exercise Variations

Variety is good; try it!

Performing the same crunches exercise every time might get boring and make you demotivated, so be open to trying other variations. Your brain will recognize the change as a challenge and become extra motivated to get it done.

For example, if you choose the plank exercise, don’t stop at the regular plank; try other variations like knee plank, side plank on the forearm, and walking plank.

3. Perform Ab Workouts Correctly

If you perform ab workouts incorrectly, it may take longer before seeing any results. Worst still, you could injure yourself while at it and not hit the mark.

It is best to understand how to do ab exercises (or any exercise) before getting started. For the regular crunches, ensure you hold for a few seconds before lowering your body back to the ground. And for planks, don’t push your butt up or let your head drop. 

4. Reduce the Intensity and Reps

While building your core is an admirable goal, you shouldn’t overdo it. Please don’t wake up every morning to do ab exercises alone; the consequences are not worth it. Instead, you should perform various exercises that target different muscle groups in the body. Ideally, it would be best to do ab exercises 2-3 times per week.

Also, strength training exercises work the core and other muscle groups. Do those exercises, and don’t isolate the core with ab exercises every time.

5. Do pre-core Workouts

Don’t ambush your core muscles by jumping right in with ab workouts; you will burn out. Start slowly with warm-up strength training sets. 

Your core workout can come later in the exercise routine or towards the end. Remember that other strength training exercises impact the core, so they are not isolated during the whole exercise.

6. Breathe Properly During Exercise

We’ve heard one too many personal trainers talk about breathing properly when performing ab workouts. Your breathing game is almost as important as the moves themselves, and that’s because breathing plays a role in working your core muscles.

Every ab exercise has its breathing requirements; learn it, practice it. Generally, you should inhale deeply and exhale slowly as you make certain moves.

7. Stop When You Feel Pain

Core workouts should not be painful. If you feel pain, especially in your lower back region, take a break and see if your form is correct. Make adjustments and go again. If the pain continues, now is the time to stop until you see a doctor or physical therapist. 

An underlying problem could cause the pain, or you’re not getting the right moves and need some guidance.

8. Stretch Your Abs

Too much focus on strengthening the abs and core area will give you firm abs, but what about flexibility? You need a flexible core to perform everyday actions, and that’s why you should stretch. So, include flexibility exercises in your ab workout routine.

Some stretch exercises are Cat-Cow stretch, Cobra Pose Abdominal Stretch, Supine Stretch, and Snake Stretch. 

9. Increase Exercise Difficulty

When you perform an ab exercise regularly and correctly, your body will become attuned to the movements, and you’d find you can do it with relative ease. That’s a good sign to step it up a notch! Your body is ready for the next challenge; don’t deny it!

You probably want to start by increasing the number of reps before attempting more challenging exercise variations. Focus on the new exercise and reps, leaving the old behind.

10. Be Consistent 

There is a reason it is called a routine, and you should commit to it. That discipline will help you achieve your ab workout goals. 

Again, consistency doesn’t mean overworking your core with core-focused exercises every day. It means performing an ab workout a few times every week while complementing your efforts with other full-body workouts. 

Ab Workouts for Moms With Diastasis Recti 

As a new mom, you might have a condition called Diastasis Recti. It is a situation where the abdominal muscles separate during pregnancy. Thankfully, you can correct this anomaly with some ab exercises, and we have included specific ab workout routines to help bring those ab muscles back together.

Abdominal Compressions

You can do this exercise in any sitting position, just as long as the position allows you to do it correctly. Use the following steps:

? Place your hand on your stomach and take a deep breath. 

? Take short breaths when you hold your belly in, and keep it flat. 

? As you exhale, suck your belly into the spine and hold for a moment. 

? Repeat the exercise a few times in two to three minutes. 

Single-leg Stretch 

This Pilates exercise strengthens the core and can help people who have diastasis recti. Use the correct form below:

? Place an exercise mat on the floor and lie flat on your back.

? Bring your head and shoulders off the mat, looking down towards your abdominals.

? Bring both knees up towards your chest. 

? Extend the right leg 45 degrees away from your body while holding the left leg with your arms. 

? Switch legs and bring the right one to a 90-degree angle and the left 45-degree.

? Repeat the movements.

Some other ab exercises that help with diastasis recti include toe taps and pelvic tilts.

Remember to consult your doctor before beginning any postpartum exercise.

Birthday Ideas: 21 Killer Ways to Celebrate

“To me, old age is always 15 years older than I am.”

— Bernard Baruch.

It is that time of the year, and maybe you are ready to go all out and celebrate another year of life. On the contrary, you may be someone who hates birthday celebrations and treats them like any other day. So, here are some birthday ideas whether you love your birthday or not!

Birthday Ideas for Adults

If you are like me, planning a new idea for your birthday can seem like another task or chore on your to-do list, but here are some fun birthday ideas that should help get you started!

Once your big day arrives, you can spend the morning collecting all your birthday freebies from shops and online and worry a little less about party planning.

These birthday ideas are primarily for adults, but a few in this list may be good birthday ideas for kids. 

Wine Tasting

You could have a group of friends over, purchase a few bottles of wine and have friends bring different types of charcuterie boards. A fruit board, a dessert board, a comfort food board, you name it. 

If you love wine but don’t like all of the sugar, there are healthier brands of wine that you can purchase, such as FitVine, and you can use their store locator tool to find their product near you.

Another way would be to purchase a wine subscription to deliver new wines to your door every month. Winc is a brand that offers wine subscriptions allowing you to try new wines every month, and they have an introductory offer for first-time users; if you don’t know what wines you like, like me, giving this a shot may add some fun to your party!

Dress Up 

I know this one sounds like it may be childish, but I’ve seen it done, and it looks pretty fun. You can create a theme and tell everyone to dress up to match that theme.

For example, you could have your friends dress up as your favorite celebrity, and each friend wears different outfits to look like that celebrity.

Your dress-up night can also be movie-themed, and guests can dress up as characters from that movie.

Host a Murder Mystery Night

This one may be a little creepy for some, but if you are a true-crime junkie like many people, this one may be an excellent idea!

You can order a kit to solve a murder with friends using a kit you can purchase online or at your local Target store. It is called “Hunt a Killer,” You and your friends get to be detectives for the night and figure out “who did it.”

Movie Night 

Movie night can either be at your home, and you can binge-watch a series of movies, or create a list of your favorites and include the wine night as mentioned above. 

Another way of doing movie night is to rent out your local movie theater theaters like AMC offers theater rentals where you can purchase group snacks, pick one of the movies available, and have the whole theater for your guests and yourself. 

Group Getaway

Renting out a hotel for the night with a few bedrooms on the beach or near a destination spot would be a great way to have fun and relax without doing a significant clean-up as you would at home. 

A Solo Trip

You may want to make a short trip that feels luxurious but on a budget. You can use sites like Priceline and take advantage of their price breaker deals to save up to 50% on a hotel. Another site that helps you save money on vacation is Scott’s Cheap Flights; it shows you deals on flights based on the airports closest to you and destinations you may enjoy. 

Karaoke Night 

You can buy some Bluetooth microphones that connect to your tv and play a youtube video of karaoke songs with lyrics. Then, decorate the food areas with your favorite genre of music centerpieces to add to the theme. 

Wine and Painting Night

Many places are popping up that teach painting classes and serve you wine simultaneously. You can go solo or take a group of friends to paint the assigned art introduced for your chosen night.

Game Night 

Pop the champagne and find an adult board or card game that will have you laughing or keep you on the edge of your seat. Like this one, “Freedom of Speech” is similar to the fan-favorite “Cards Against Humanities,” where you fill in the blank to the prompt card with something funny; the difference with the freedom of speech game has a button you press!

“I should have known that” trivia is another one that may be fun, challenging yourself to see what new fun facts you can learn. 

Zip Lining

I did this for a friend’s birthday one year. A group of us did a ziplining obstacle course, and we got a workout in and got to put our athletic skills to the test. You can either do an obstacle course where you walk across a rope while being attached to the zip line above, or you can find some that just let you slide from one tree way down to the next. 

Catering

If you don’t want to go out, do you want to have your favorite cuisine for your birthday? Catering is a great way to have your favorite restaurant delivered to you and save some money by getting catering discounts. 

Virtual Reality Gaming 

Fun fact virtual reality therapy is a technique used to treat anxiety in people with social anxiety. However, it is more commonly known for its video gaming aspect, where you can put on a headset and tap into a game as if you are actually in the game. You can do this often at an arcade place like Dave and Busters or purchase a headset on Amazon to do at home. 

Fitness Classes

I get it this may not be how everyone wants to spend their birthday, but for those who like to be physically active and want to try something new, this one’s for you. There are ways to quickly try new kickboxing, barre, yoga, meditation, and other health and wellness classes with sites like ClassPass. Exercising can be a great way to help reduce stress and increase your feel-good hormones to help your birthday be truly satisfying!

Casino Night

Get a table and cards and create fun prizes for winners like gift cards, free car wash, etc. The game night could be an excellent option for an over-the-hill party. 

Birthday Party Ideas for Kids 

Birthday party themes can make your kids’ party unique and memorable! Get a themed pinata with their favorite character, and half of the work is already done. Okay, maybe not half, but you have a great starting point with their birthday party decorations! Celebrate your kids’ next milestone in life with these birthday ideas that are sure to please!

Bounce House Party

There are bounce house rental options that come to you either at a park or your home and depending on where you live, there may be some bounce house locations. In addition, there are trampoline and bounce house stores you can go to and bounce indoors in bounce houses if you don’t want to have a party at home. 

Rock Climbing

With a quick google search or doing some research on Groupon, you can find rock climbing for kids or some fun odd ideas.

Groupon Adventure

Groupon is a great way to develop birthday ideas for adults and children. Local businesses post their services, and you can find fun ideas like ax throwing, wine tasting, massages, spa days, and more. 

Aquarium

You may be able to find discounts on tickets for kids, and you can take them to your local aquarium or kids museum. There may be a variety of animals and activities available for kids, and the tickets are low in cost.

Zoo

A trip to the zoo for your little one’s 1st birthday will give you many opportunities to take pictures of their big day! A zoo trip is an excellent option for older kids, and it’s typically more affordable than amusement parks and other outings. 

Arts & Crafts

Print out some online printables themed with your child’s birthday, or pick up some coloring books at the dollar store. I highly recommend the mess-free coloring books that only allow them to color on the paper; they are a parent’s best friend! Then, buy another pack or two of stickers at the dollar store, and your little ones will be content for hours.

Birthday Gift Ideas That Make Them Feel Appreciated

If you are celebrating an upcoming birthday for someone and trying to find the perfect gift, here are some tips. By following these clever tips, you will be giving your loved one a gift they will cherish for a long time. 

Gifts

If you want to inspire your friends to try a new restaurant or local business, a gift card is a way to add a little adventure to their routine.

A more personalized gift could be a gift basket with small items that will help them create memories or their favorite snacks or self-care items for their health and wellness. 

Do Something For Them

If you know their love language is an act of service, giving them a tangible item may not be the best gift. Offer to babysit their kids, or if the gift is for a child, then purchasing lessons for the sport or activity they are learning would be more satisfying. 

Throw a surprise birthday to show that you put some thought and effort into their birthday celebration.

Make something handmade for a best friend you know well. 

Spend the Day With Them 

Take your friend on an outing or if this is your birthday request, ask for a day exploring the town with you. Making memories is something you can hold in your mind for a lifetime and enjoy repeatedly. 

“The most precious resource we all have is time.”- Steve Jobs.

Physical Touch

I’m not going to recommend a hug, but you could offer a free massage depending on your massage skills and the relationship with the person whose birthday it was. 

Massages work as a natural muscle relaxer to ease pain and stress and cover the physical touch aspect without your friendship becoming slightly awkward. Although this is somewhat of a tangible gift, it will help them release tension and think of you.

Write About Them

Write a poem, book, or song describing your relationship with the person and what they mean to you. You can remind them of the memories you have made with them and what they add to your life. 

Hire a custom artist to create a beautiful display of your words or perform the song you wrote for them at the party!

Summary

Many birthday ideas involve small celebrations and larger parties for adults and children and low-budget adventures through local and Groupon businesses. Whatever the birthday person’s way of feeling appreciated is, start from there and make it your own!

This post originally appeared on Hello Sensible.

Travel Planning: 23 Creative Self-Care Tips To Reduce Anxiety

While traveling in and of itself could very well be a form of self-care, there are a few ways to avoid burnout, reduce anxiety, and navigate self-care while you’re travel planning and after you’re settled at your final destination.

Plan Your Traveling Self-Care In Advance

Whether traveling or hanging out at home, planning your self-care needs before your trip is a reliable way to ensure you don’t neglect or forget them. Once you start putting off self-care for “later,” you unnecessarily think you don’t have time. You stop putting yourself on the back-burner by planning for it in advance.

Planning for self-care while you travel provides a mindset shift that enables your mind, body, and soul to feel prioritized. When you prioritize yourself, you notice feeling more confident with a stronger sense of self-esteem. And when you feel more confident, your mood remains stable and positive, reducing uneasiness, and improving your mental health.

Regularly practicing self-care enhances your overall quality of life, strengthens your relationships, and continues a trend of bringing more blessings into your life. You deserve this, even when you’re traveling – and especially when you’re traveling with kids in tow.

Set Yourself Up For Success: Be Intentional With What You Pack

How often have you packed for a trip and realized you forgot something? Then how many times did you use everything you packed? Many families frequently run into this, creating lists of things to bring “just in case” that usually aren’t needed. And often, a day into your travels, you end up joking about how it isn’t a vacation if you didn’t forget something.

During your travel planning phase, take some time to focus on what you will be doing and what you will need to support your physical and mental wellness needs, and use those ideas to help you know what to pack.

Sometimes it takes a few trials and errors to realize the essentials and stick with them. Don’t feel discouraged when you realize the “would be nice” things aren’t needed.

Verify Your Travel Itinerary Before You Go

Review your trip details to minimize plans needing to change, prevent anxiety, and preserve your mental health. Make a few calls. Send a few confirmation emails to ensure your flight reservations, trip itineraries, travel guide needs, and accommodations don’t require any changes.

If your vacation is expensive and takes you far away, you may want to consider travel insurance, just in case something happens and you cannot carry out your trip plan.

Avoid Jet Lag or Time Zone Changes, Naturally

If you are traveling to a different time zone, there are some things you can do to help your body adjust more quickly. You can avoid jet lag or time zone changes by eating right and getting enough exercise. Try to stick to your routine as much as possible, including mealtimes and bedtimes. When you fly or are traveling for more extended periods, drink plenty of water, and avoid alcohol and caffeine. If possible, get some light exercise in the new time zone as soon as you arrive.

There are a few things to consider when eating foods to help your body adjust to a new time zone. The first is that your body’s natural rhythm is vital – you want to maintain eating habits that align with when your body expects to be eating. For example, if you’re traveling east, eat earlier than usual; and if you’re traveling west, eat later than expected. It’s also important to consider the types of foods you’re eating.

Eating foods that help your body adjust to the new time zone doesn’t have to be tricky. Foods high in protein and healthy fats, such as meats, nuts, and seeds, can help your body feel more energized and balanced. Vegetables like carrots and celery contain high levels of vitamin A, which help regulate your body’s internal clock. Additionally, drinking plenty of water and avoiding caffeine can also be helpful. Finally, getting plenty of rest is essential for helping your body to adjust.

Another way to adjust is exposure to natural light. Try to spend some time outside in the sun each day, especially in the morning hours, or avoid using blackout curtains—sunlight cues your body’s internal clock that it’s time to start the day.

Finally, try to get plenty of rest before your trip to help your body prepare for the schedule change.

Bring Your Getaway Essentials With You In A Self-Care Travel Kit

When you’re traveling, the last thing you want to worry about is forgetting something important. That’s why it’s essential to have a self-care travel kit packed and ready to go. Your kit should include everything you need to take care of yourself that will help make life easier for you, based on where you’re going and for how long.

First, you’ll want to list the items you’ll need to keep you healthy. The basics are nontoxic personal care and hygiene products, basic first aid products, translating books or devices (if required), lip balm, sunscreen, insect repellent, supplements, and any medication you may need. Even if you could purchase them while traveling, I recommend bringing these with you because not everywhere has healthy options. So many standard store-bought products contain harmful chemicals that weigh heavily on your body, reducing your energy and overall wellness.

A self-care travel kit should also help you manage your mental and spiritual health while on vacation. Think ahead of time about what you need to help you manage the stress and anxiety you may face during your travels. The kit can include noise-canceling headphones, a book, needed devices and chargers, a journal, a hat, comfortable traveling clothes, a translation device, a translation book, or stress balls.

Ditch Any & All Guilt When Planning For Your Trip

You’re traveling for a reason. And that reason should never be bogged down by someone “raining on your parade.” Leave those energy-draining thoughts and emotions at home.

Allow yourself the space to enjoy being out doing your thing instead of running your mind ragged with feeling bad for those left behind, unable to go, or just being judgmental.

When you’re travel planning, keep in mind that you deserve to check off your bucket-list items without justifying them to anyone else or feeling bad for everyone not in attendance. Create your itinerary based on what you want to do and see.

While Getting Around, Focus On Gratitude

Gratitude is a feeling of appreciation or thankfulness for people, things, and events. Genuine thankfulness is a cornerstone of happiness, and research has shown that people who practice gratitude tend to be happier and healthier than those who don’t.

There are many reasons why gratitude is beneficial. It can help improve physical and mental health. It also helps to reduce stress, fatigue, and depression. Gratitude is a great coping mechanism for many people, helping them cope with stressful thoughts or situations. Thankfulness is a perfect antidote to unavoidable stressful situations, especially when your plans require change at the last minute. Finding the silver linings in icky situations is a great coping mechanism for many people.

Move Your Body – Often

Don’t be shy move your body! Getting up and moving before your day’s planned itinerary helps get your blood flowing and boost your energy.

Show Off Your Dance Moves

There are many benefits to dancing. Dancing can help improve your balance, coordination, and physical flexibility. It can also help you lose weight or maintain a healthy weight, improve your mood, and strengthen your cardiovascular system. These are essential benefits when you’re traveling, especially when traveling long distances.

So don’t be afraid to dance, even if it’s just in your hotel room while you prepare for the day.

Stretch

Before starting the day’s adventure, take a few minutes to stretch.

The benefits of stretching are vast. It can improve your posture, increase your range of motion, make you more flexible, and improve circulation. Additionally, stretching helps prevent injuries by preparing your body for physical activity.

When you stretch, you are lengthening your muscles and improving the elasticity of your ligaments and tendons, which increases flexibility and allows you to move more freely and with less pain.

By starting your day with a few stretches, you set yourself up for success for the rest of the day.

Walk

There’s no doubting the benefits of walking. After flying or traveling in tight quarters, you’ll be amazed by how good walking feels after a LONG day of traveling.

Walking saves money on cab fare and enables you to spend more time being present and soaking in everything around you.

Ditch The Alarm Clock

If you need to shift your itinerary to start later in the morning, do so. Starting your day off with a jolt of waking up is not the healthiest way to start your day. Without using an alarm clock, your sleep quality improves, and you’ll feel more energized throughout the day.

Stick With A Meaningful Morning Routine

If you have a set morning routine at home that you enjoy, take it with you. If you wake up writing in a journal, continue that while away. If you wake up and enjoy coffee or tea first thing in the morning, keep that routine. Your mind and body will appreciate a customized itinerary planned around your usual lifestyle habits.

Keeping a morning routine while you travel may provide several benefits. It may ease the transition from one environment to another. For example, if you typically wake up at 7 am at home, you may want to try waking up at 6 am on vacation to help them get used to the new time zone. Additionally, a morning routine can help to ensure that you have plenty of time to do everything you need to before your trip.

Plan For Healthy Meals

A perk of traveling is the ability to try local foods. Too many times, travelers stay within a pre-established comfort zone and prioritize convenience foods. Take time to search for good restaurants and food markets around you to provide healthier foods filled with primarily fruits and vegetables, and do not neglect protein options.

Hydrate!

Hydration by drinking clean water is essential, especially in the mornings.

The morning water is beneficial for travelers because it is a way to cleanse and energize your body before starting a new day of travel. Water helps with digestion and cleansing any toxins that may have built up overnight, which helps to keep your body energized, supports your immune system, and helps you maintain your mental wellness.

Only Use Healthy Travel Products

Items like hand sanitizer and personal care products are must-haves, especially while traveling. Make sure you’re not being frugal on which items you choose. You’ll want to bring nontoxic options that honor your body’s needs.

Too many travel supplies contain harmful ingredients, many hand sanitizers included. Bringing your healthy options helps maintain your wellness and maximize your immune system.

Monitor Your Self-Talk

How you speak to yourself is critical for maintaining a positive mindset and mental health, especially while traveling. You wouldn’t purposefully demean someone you love, so practice not doing it to yourself, especially if you’re one of the millions of people who quietly experience this habit.

Be mindful of how you speak to yourself. Be uplifting and loving towards yourself, especially when your trip doesn’t go according to plan. Mistakes happen. Last-minute plan changes occur and are not a reflection of who you are or you’re capabilities.

Take Photos, But Don’t Forget To Stop & Enjoy

We all love photos to remind us of good times, funny moments, adventures, and extraordinary life experiences. But, don’t let your memory-saving desires get in the way of actually experiencing the locations you visit.

Plan For A Digital Detox

Don’t fall into the trap of pressuring yourself to feel that you always need to be “connected.”

Even if you’re a Digital Nomad, one of the best things about traveling is to disconnect and truly experience what the world offers.

There are many benefits to taking a break from technology, but one of the most notable is the detoxification of the mind. Frequently using electronic devices that emit blue light, such as phones and laptops, stimulates your brain unnecessarily.

When your brain is constantly stimulated, especially with blue light from screens, you’ll experience more difficulty sleeping, headaches, eye strain, exhaustion, and irritability, among other issues. If you’re traveling with kids, they’re more susceptible to these overstimulation issues, causing more meltdowns, stress, and anxiety for the whole family. Taking a break from technology allows your brain to rest and reset, which may lead to improved focus, creativity, and productivity, perfect when you’re away exploring new lands.

By all means, take photos, but don’t allow your electronics to take priority.

Schedule Your Travel Time To Avoid Rushing

Not just making sure you take time every day to rest, but schedule full days between exploring where you can just be and don’t have any expectations of being anywhere or doing anything.

You may choose to take this time to revisit something for a deeper look. Or just play, whether it’s sketching a gorgeous view, kayaking in clear water, napping in the sun, swimming with your family, or wandering around without anything pressing your schedule.

Schedule In Rest

The purpose of scheduling rest while traveling is to ensure that you can reach and enjoy your destination feeling refreshed and energized. By taking a break during your travels, your body has a chance to rejuvenate, which may prevent fatigue and make the trip more enjoyable.

Scheduling too much in terms of sightseeing or activities may create undue stress. Giving your mind and body time to rest is very important too. Even if it is a prolonged lunch or having a relaxing picnic, this gives you time to appreciate everything around you, focus on gratitude, and honor your body and mind.

Scheduling rest in your travel plans may be the most overlooked aspect of taking a vacation. It is easy to want to see everything possible; that rest is an afterthought. Then you return home feeling like you need another break to recover from your vacation.

Memories are great, but you’ll remember the essence of your trip in greater detail and with fonder emotions if you aren’t exhausting yourself through the process.

Be Mentally Present, Avoiding Distractions

While you’re ditching the idea of being buried in electronics and enjoying all there is to experience around you, really make an effort to be present. Taking a digital detox is helpful even if you use social media to distract you from your to-do list at home.

Allow yourself to be present and mindful of your surroundings. Fully indulge in the experience you have at hand. Don’t worry about the article you need to write, how to incorporate your adventure for your career, what you’re missing out on, keeping friends and family back home up to date, or any other distracting thought. Allow those thoughts to move past you, and allow yourself to be present in the here and now.

Set Boundaries With Your Travel Planning – Don’t Do What You Don’t Love Out Of Feeling Obligated.

Everyone you talk to will have an opinion on what you “need” to see, especially if you’re venturing to popular travel destinations. Just thinking about all the things you “need” to see but don’t care about may cause undue stress, panic attacks, or anxiety, which is NOT what a vacation or enjoyable trip is supposed to accomplish.

If you decide you wish you would have seen something, look for future opportunities to return. Don’t fret over prioritizing a popular location or event when you have no personal interest in it. Honor your mind by skipping it.

No, you’re not selfish; you just don’t need to feel obligated to plan your trip in a manner that allows other people to live through you. You control your life, not other people who refuse to create the opportunity to live for themselves.

Take Extra Time To Indulge In What You Enjoy

What hobbies do you enjoy the most? Find a way to integrate your interests into your trip.

If you love to paint, take an art class or set yourself up with a means of painting or sketching a local scene. If you love taking photos, take time to photograph the area you’re exploring. If you love needlepoint or quilting, check out some local artisans or shops that provide kits for local designs you can make. If you love DIY or woodworking, look for opportunities to see what the local culture has to offer. If you love history, find a museum to browse.

Don’t get too caught up in all the typical touristy places, and look for something less popular that you will enjoy doing, seeing, or learning.

Check-In With Your Nervous System & Emotions

Some activities are more emotionally involved than others (like if you’re touring historical sites with a lot of negative energy like Holocaust locations, Alcatraz, former war zones, etc.). You may need extra time to sit and digest the emotions and energy around you that may cause you to feel anxious or more tired afterward.

Give yourself that space if your nervous system and emotions tell you that you’ve had enough or have some unexpected healing to do.

Spend Time Outside

Spending time outside has various benefits. One of the most well-known benefits is that spending time outside helps improve moods. Time spent in natural environments allows you to connect with nature, which has calming effects. Additionally, spending time outside can help improve focus and attention due to the natural stimulation provided by being in an outdoor environment.

Get Creative

There are many ways to be creative when you travel. You may choose to sketch or take photographs of the places you visit; write about your experiences; write a fictional story based on where you’re visiting; make jewelry, paintings, or sculptures from the things you see and experience on your trip. Whatever method you choose, the most important thing is to allow yourself to be open to new experiences and allow creativity to flow.

Journal About Your Adventures

Write in an online journal, on a social media page, or start a blog to share online with your friends and loved ones, so you’re not spending a lot of time repeating yourself.

You can print that online journal or social media channel to turn it into a memory book. Or use it for reflective journaling after you return home.

Stick To Your Travel Budget

The idea of traveling is to explore new and exciting places. While not always cheap, there is wisdom in being a spending minimalist. Often vacations become synonymous with spending sprees, which isn’t necessary. Honor your budget by not indulging too much in things you don’t need, and remember you aren’t required to buy stuff for everyone you know who missed out on your adventure.

Take a look at your plans and your schedule, and identify your absolute minimum expenses. Then leave yourself an emergency fund for those just in case something doesn’t go according to plan. Lastly, look at your “would be nice to” ideas. Set aside what funds you will need and some extras for the “would be nice” list. The biggest key here is to not guilt trip yourself into spending unnecessarily.

Treat Yourself

While honoring your budget, don’t forget to treat yourself. Take an extra moment to pamper yourself, do something you love, or purchase a meaningful souvenir.

Be Ok With Unexpected Changes

Plans change, often unexpectedly. Sites close, planes reschedule, tours cancel, and poor weather rolls in. There are many reasons for your schedule to change, which is ok. Don’t take it personally. Instead, look for the opportunity within the circumstance. What can you do to enjoy the unexpected change?

In conclusion, self-care is an essential part of traveling. You can make your travel experience more enjoyable by taking care of yourself. Here are some travel tips for self-care that will help reduce your travel anxiety:

Create a flexible trip itineraryStay hydratedEat healthy foodGet enough sleepEat healthy foodStay activeTake breaksLove yourself by honoring your creativity, interests, and physical, spiritual, and emotional needs

This post originally appeared on Savoteur.

Mindfulness-Based Cognitive Therapy Treatment for Depression and Anxiety

What is Mindfulness-Based Cognitive Therapy?

Mindfulness-based cognitive therapy (MBCT) is a psychological treatment developed for people with depressive disorders. However, this therapy is also effective for other mental disorders, including bipolar, anxiety, and unhappiness. (Corey, 2021)

Aaron Beck created cognitive Therapy to help individuals with depression and anxiety. Beck says that our reactions are a response to faulty thinking, which is harmful or unhelpful, and these are called cognitive distortions.

Mindfulness is being aware created when you are paying attention to the purpose the current moment serves, and you are not judging it. Acceptance is a way of accepting your current state of being without judging yourself for being angry or triggered by a situation. This helps bring a healthy awareness to areas that have room for improvement, and using mindfulness-based cognitive therapy can help you show yourself grace and mercy while progressing.

The MBCT approach combines cognitive-behavioral therapy (CBT) and Mindfulness-based stress reduction (MBSR) principles. The program teaches cognitive therapy strategies for managing emotional issues to help prevent and manage depression. Participants also learn and practice mindfulness to become more aware of their condition and how to manage it.

What is Mindfulness-based stress reduction therapy for?

It is used for treating depression and generalized anxiety disorder in research study participants. Individuals showed much greater decrease in depressive symptoms in diabetics.

Mindfulness-based stress reduction therapy

Mindfulness-based stress reduction therapy says that our discontent comes from the constant desire to want our situation to be different than it currently is. It helps individuals live in the present and enjoy the process, and it is typically an eight to 10-week program.

It utilizes meditation, and it is not looking to make significant cognitive changes, but more so awareness and removing harsh judgments. Body scans are used to be mindful of all of the different feelings in the body, and this is carried into other typical activities throughout the day. Essentially you are learning your boundaries and how to love yourself without feeling the need to change everything.

Features of Mindfulness-Based Cognitive Therapy Program

Mindfulness-based cognitive therapy includes the use of self-compassion and kindness and allowing us to express goodwill towards yourself and others. Self companion is an important aspect because it allows you to increase your emotional intelligence, increased happiness, optimism, positive emotions, life satisfaction, connection towards others and compassion towards others.

Every MBCT program includes the following essential features:

An 8-week Course

The program usually lasts for eight weeks, and during that time, the instructor combines mindfulness with cognitive therapy to help people with psychological-related problems. The program is done in two-hour weekly sessions, and it integrates principles from mindfulness-based stress reduction therapy.

Session Expectations

When going to mindfulness-based cognitive therapy here is a little bit of what you will be doing in your sessions. You will begin with identifying negative automatic thoughts such as “why should I bother trying, it never works for me anyways”. That is a cognitive distortion that is unhelpful that is an automatic thought you will have to become mindful of.

Sharing about your life experiences and how to be more compassionate and kind to yourself acknowledging that you have been through difficult things even if other people may have seemed to “have it worse”. Learning breathing techniques tp help you focus on the present and relax your body via the vagus nerve that tells your body to physically relax along with your mind.

Implementing meditation and mindful walking, learning how to experience events and let go of what is unhelpful or unnecessary. Then you will acknowledge thoughts as just being thoughts and not things that define us or have power over us, “thoughts are not facts”. (Corey, 2021)

Group Format

The program is taught in a group format, including 5-25 participants and 1-2 instructors. While it is possible to have one-to-one sessions, the group therapy approach makes it easier to learn meditation, and it’s a cost-effective option.

Homework

One of the guiding principles of MBCT is that participants are required to develop skills to deal with psychological problems caused by stress, sadness, and anxiety. Although group work helps, self-awareness is also crucial, and homework allows participants to take the time to practice meditation and cognitive therapy lessons.

How Effective is Mindfulness-Based Cognitive Therapy?

People with psychological disorders who enroll in the program can expect to feel much better after the 8-week course. This study points to the effectiveness of the program.

If you’re considering signing up for MBCT, here are some of the ways the program can help you:

Mindfulness-based cognitive therapy helps people find ways to feel less worried and anxious about things in their lives. Also, the lessons help them to gain control over mental problems.People who follow through with the MBCT become more aware of their thoughts, feelings, and reactions without being overwhelmed by them.Participants also learn to be kinder, appreciate where they find themselves, and deal with issues more balanced and practiced.

Some conditions could make or mar one’s results from mindfulness-based cognitive therapy. They are:

Your ability to follow instructionsYour ability to work with the groupYour ability to work by yourselfYour willingness to learn and grow

If you follow the instructions and practice the principles with your group and yourself, the results will be positive.

Advice for Anyone Interested in Mindfulness-Based Cognitive Therapy

MBCT works, but you have to be committed to the program if you want to see results. Here are some of the best tips to help you benefit from the experience.

Commit to Learning the Techniques

You must understand the strategies instructors teach before practicing them. However, these scientific approaches are the key to overcoming depressive disorders.

For instance, people who have suffered from depression tend to return to automatic cognitive processes that may trigger an episode. MBCT teaches participants to recognize when automated processes occur and how to change their reaction to a reflection – observing them without judgment.

If you can successfully pick out negative thoughts as they come, you can prevent depressive episodes. So, be committed to learning the principles and applying them.

Work With the Group

The mindfulness therapy group is like a support group – everyone involved (except the instructor) is there because they want a solution to depression and other related mental problems. If you work together, it is easier to achieve the same results.

So, don’t be a loner and engage with the group as much as possible.

Practice Mindfulness and Cognitive Therapy Alone

The essence of MBCT is to help you be in control, to manage depression-causing situations without outside help. As you go through the program, practice the strategies on your own and give feedback to the instructor.

Taking homework seriously is also an avenue to getting results. Implementing meditation into your daily schedule even if it’s only 5-10 minutes in the morning or before bed.

References:

Corey, G. (2021). Theory and practice of counseling and psychotherapy. Cengage.

The Ultimate List of Healthiest Foods- Nutrient Dense & Healing

There are several foods available that can be a complete diet for humans. It would help if you chose a diet rich in vitamins and minerals and low in sugars, starches, and bad fats. Try to eat a variety of food to get all the essential nutrients. These foods keep you safe from chronic diseases like diabetes and heart diseases. Following foods contain several vitamins, proteins, fats, and minerals. Let’s dive into the details of the healthiest foods for overall health.

Healthiest Foods For Longevity & Quality of Life 1. Dates

The first on the list is dates. We know that it has a high percentage of carbohydrates, almost 88%, talking about dates. It also has some amount of protein (5.6%). Dates have 14 fatty acids that consist of both saturated and unsaturated fatty acids. The unsaturated fatty acids consist of palmitoleic acid, linoleic acid, and linolenic acid. 

The highest percentage of fatty acid is oleic acid which is almost 58. 8% in dates. There are 15 minerals and salts present in specific amounts on dates. All the minerals vary between 0.1 to 916mg/100 g of dates. Dates consist of at least six vitamins, including vitamin A, vitamin C, vitamin B1 thiamin, vitamin B2 riboflavin, and niacin (nicotinic acid).

The high percentage of fiber in dates helps prevent constipation and maintain regular bowel movements. In addition, the fiber in the dates slows down digestion, thus preventing the blood sugar level from spiking too high. This is why dates have a low glycemic index and are beneficial for health.

One of the beneficial factors of the dates is it has a high percentage of antioxidants. Antioxidants prevent the formation of free radicals in the body. The free radicals are harmful to the cell and result in disease conditions. There are three primary antioxidants in the dates:

Flavonoids: Flavonoids are essential antioxidants, and it has a significant role in the human body. It reduces inflammation and reduces the risk of cancer, diabetes, and Alzheimer’s disease.

Phenolic acid is one of the potent antioxidants in the body. It reduces inflammation and lowers the risk of heart disease and cancer.

Carotenoids: carotenoids are essential for eye health. It helps in reducing the risk of eye diseases such as macular degeneration and heart diseases.

 Moreover, it lowers the risk of neurodegenerative disorders. It also promotes fewer anxiety-related behaviors and many more.

 2. Avocados

Avocados have a unique place in fruits because most fruits are rich in carbohydrates, but avocados are rich in fats. It contains 80% fats which makes it a nutritious and high-energy diet. Avocados also have antioxidant properties.

 Avocados also help to control the cholesterol level in the body. Avocados also contain a high potassium level of 15% of the daily value per 5-ounce (150g).
 Avocados are also a great source of fiber. Fiber helps lower the risk of constipation and improves digestion and regular bowel movements.

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 3. Eggs

 In the past, it was considered that eggs were unhealthy food because of the unhealthy yolk and high-fat content. But in recent studies, it was proved that the fat content in the eggs does not negatively affect the body’s cholesterol level.

 Moreover, eggs are very beneficial for those who want to lose weight and become slim. This is because eggs have good protein content that keeps you full between meals so that you do not have the urge to eat unhealthy food.

 Eggs also consist of several vitamins and minerals. One of the nutrients in the eggs is choline which is vital for brain health. One egg has 27% of the daily value of choline. Therefore, the egg is essential for people not having enough choline.

 4. Full fat yogurt

Full-fat yogurt is another healthy food that you can add to your diet plan; if you do not have any food sensitivities to it then dairy is okay. The critical nutrient it contains is probiotics which are essential for the human body. In addition, full-fat yogurt has no negative impact on your cholesterol level.

You must choose full-fat yogurt with minimum sugar added because of the blood sugar level that rises when you take a meal.

 Full-fat yogurt has a beneficial impact on health as it reduces the risk of heart disease. In addition, it improves digestive health and helps in weight management in obese.

5. Nuts

 Nuts are an important plant-based protein source and have several essential nutrients. Nuts have magnesium and vitamin E, which is vital for people who don’t get this from their regular food. In addition, they have high levels of fiber and healthy fats.
 Almond and macadamia nuts are included in the nuts. Consuming nuts lowers the risk of various diseases, including type 2 diabetes, heart disease, and obesity.

 6. Cheese

Surprisingly cheese is one of the healthiest and most nutritious foods globally. They have several nutrients like phosphorus, selenium, calcium, and vitamin B12.

Cheese also has a rich amount of protein. One ounce (28g) of cheese has 6g of protein which is nearly equal to the level of protein in a glass of milk.

Like other high-fat foods, cheese does not increase the risk of heart diseases, and it is beneficial to consume cheese as a high-energy diet.

 7. Bone Broth

Bone broth is very nutrient-dense, and it helps improve gut health. It is dense in vitamins and minerals and contains around 8-10g of protein per cup. There are beef and chicken options that you can buy at the store, or you can make some yourself with a bone broth recipe!

 8. Omega 3 Rich Seafood

 Fish is another nutritious and wholesome food that we can consume. The two crucial nutrients in fish and other seafood are omega-3 fatty acids and iodine, which most people don’t get quickly. Omega 3s like DHA and EPA help reduce overall inflammation and improve brain health.

Different Seafood and their benefits:
Sardines are small-sized fish that are rich in essential nutrients. Significant nutrients include vitamin D and calcium.

Shellfish serve the same purpose as organ meat. Shellfish include mollusks, clams, and oysters.
Salmon is the most popular fish because of its taste and nutrient profile. It is a type of oily fish. It is rich in omega-3 fatty acids, proteins, and vitamin D, essential for bone health in children and adults.

Tuna is very popular in western countries. It is unique because of its nutrient profile. It is low in fat and calories and high in protein. Therefore, this fish is beneficial for those who want to improve their protein intake and lower their fat intake.

Like tuna, shrimp is also rich in protein content and low in fat and calories, making it best for those on a special diet. This fish is also rich in selenium and vitamin B12.

 9. Vegetables

Vegetables are a rich source of nutrients that we consume or need to consume in our daily life. Following are some vegetables rich in essential nutrients:

Bell peppers are sweet and crunchy and come in a variety of colors which are yellow, green, and red. They are also a rich source of vitamin C and antioxidants.Carrots are rich in carotene, an essential precursor of Vitamin A. Vitamin A is vital for vision. They have Vitamin K, which is critical in blood clotting, and fiber, which improves digestion. Moreover, carrots also contain antioxidants which help protect the cell from free radicals.Cucumber is one of the most famous vegetables around the globe. They are not rich in calories and carbs, but they store large amounts of water. They are also a source of vitamins like vitamin K.Tomatoes- Tomatoes are used as vegetables but are essentially fruit. They are rich in potassium, and vitamin C. Vitamin C is an essential element of the immune system. They are delicious Kale is popular and used in salads and other dishes in which it gives a crunchy taste. Kale is rich in Vitamin C and K and also rich in fiber.
 10. Beans

 Beans are rich in fiber and low-fat protein and also have photo proteins. The combination of these nutrients helps the body protect itself from life-threatening diseases such as cancer, diabetes, and cardiovascular diseases. They also help in repairing muscles.

You can add beans to salads or add them to soup, chili and stews. You can also add them to scrambled eggs. They add value to your food and are also nutrient-rich. Common bean sources are black turtle, scarlet, and cranberry.

11. Popcorn

Popcorn can be a good diet as it is a whole grain, and most of us are not consuming whole grain enough. They are low in fats and rich in minerals, proteins, and vitamins. In addition, it has antioxidants that can protect the human body from cancer.

Summary

 So far, we have discussed foods that are healthiest in terms of proteins, fats, vitamins, and minerals. The foods described above must be included in your diet as it improves your growth, your digestive health, and your memory. These provide essential nutrients and protect the body from harmful processes such as free radical formation. Formulate a diet around these foods, and it will prove beneficial. These are the healthiest foods that will give you vitamins and minerals to increase your longevity and quality of life.

7 Ways to Improve Your Self-Confidence

Self-confidence is a feeling of believing in your capabilities, qualities, vision, and judgment. It is like food for the mind, body, psychological wellness, and overall health. You are not confident by birth or by instinct. Social and emotional factors play an important role in determining your confidence level. Also, the feeling is not constant. Instead, it is highly dynamic.

Your trust in yourself varies during different phases of life. There are situations when your self-confidence is either at its peak or dropped down to the lowest self-esteem. If your self-confidence is under the cloud, you can give it a boost by slightly changing the ways you look at yourself. Below are a few suggestions for taking your self-confidence to high spirits. 

What is Self-Confidence and What Depletes it?

Self-Confidence is when you feel happy with who you are and you do not look to others for your worth. Sometimes people fake this or do certain things to receive that confidence from others but it has to come from within.

You feel confident when you think you are capable of controlling your life situations. Generally, people suffer from low self-confidence due to;

Physical appearanceUnpleasant past eventsDifficulty in relationshipsWorkplace difficultiesLagging in education  Social anxietyHow to Build Self-Confidence

Being confident enough in yourself is an amazing feeling. It would not be wrong to assert that highly confident people survive various life situations with much ease as compared to those with low self-esteem. Self-confidence is a major issue when individuals go to counseling is that they do certain things or do not pursue what they want in life because of a lack of self-confidence.

Better Productivity and Performance: Instead of wasting time and energy worrying too much about the potential failures, they focus on their tasks and give better output.

Healthy Relationships: when you feel good about yourself, you are more able to maintain healthy and successful relationships. If things do not go well, you have the strength to cope with the situation without much emotional damage.

Ready for New Experiences: When you have a better self-image of yourself, you do not fear trying new things. 

Resilience: Self-belief enhances your ability to bounce back from any life adversity.

Self-confidence is not a uniform entity. You might feel highly confident in one area and feel less confident in others. There is no perfect one-word method or methodology for gaining self-confidence. But, there are certain strategies you can adopt to work on self-confidence.

1. Stay Away From Unhealthy Comparisons 

Mostly your confidence level drops when you have a feeling that other people are far better than you.

Their looks, lifestyle, profession, and income might throw you into a pool of despair. Over-indulgence in social media is a big factor. There is no harm in making health comparisons to keep you motivated unless it starts debilitating your self-image. You appreciate others for their achievements, envy them, and later the feeling of worthlessness overwhelms you.

Drawing too many comparisons hinders your confidence building. Reinforce the fact that everyone has their life challenges. Life is a blessing, not a competition. Think of your strengths and blessings which others might find missing in their life. 

Tip. Learn what you can and can’t handle and stay away from what doesn’t serve you.

2. Find Good Friends

The people around you greatly influence your thoughts about yourself. Keep noticing how they make you feel.

Moral support is everything for a person struggling with low self-confidence. Surround yourself with people with a positive, encouraging, and welcoming aura. It will provide a healthy environment for boosting your motivation and dealing with your weaknesses with an open mind.

On the other hand, judgmental friends bring you down. If a particular person makes you feel bad about yourself, it is a red flag that this person is a threat to your self-confidence. It is not possible to cut off judgmental people from your life completely but what you can do is reduce contact with them. If you can’t avoid them, keep your conversations neutral and try to create a less competitive environment, at least from your side.

3. Positive Affirmations

 Positive affirmations are a great way to give your mind a positive bank to pull from.

A positive attitude is the first step on the road to self-confidence. What is a positive attitude? A positive attitude does not reveal itself in a single action or a set of particular actions. It is embedded in everything you do. For instance, your level of gratefulness reveals your intensity of positivity. When you feel envious or insecure about someone’s achievements, count your strengths and blessings. Celebrate your achievements, giving yourself credit for even the smallest accomplishments.

A positive mind performs better and responds better. This is how positivity separates a confident person from another person with low self-esteem. 

Signs of a Healthy Self-Confidence levelNot feels threatened by other people’s successAre open-mindedWilling to take risksDecisiveOpen to learning and growingEmbrace mistakesTake responsibility for their actionsSigns of Low Self-ConfidenceJudgmental Jealous of others’ achievementsClose-mindedUnable to accept changeHide and negate flaws IndecisiveAct like they know everythingFind excusesBlame others 4. Listen to Your Body

It might sound strange but taking care of your body and understanding its needs is an important aspect of achieving self-confidence. The universal fact that a healthy mind comes from a healthy body holds truth. How can a person feel good about themselves with an ill body? The journey of improving self-confidence starts with a fit body. Here is why personal self-care is crucial. The following self-care practices are easy to implement and boost your self-confidence in the long run.

Healthy Eating: A healthy diet keeps you in high spirits physically, psychologically, and spiritually. How it impacts your confidence and self-esteem. A nutrient-rich diet keeps you healthier, stronger and energized. Consequently, you feel better about yourself.

Exercise: Physical activity helps you achieve your desired body shape to make you feel more confident about the way your body looks. Secondly, it maintains the flow of happy hormones in the body.
Sleep: Sleep disturbances give rise to a chain of emotional instabilities. Contrary to this, sound sleep helps to manage emotion ebb and flow and induces healthy traits of optimism and self-esteem.

Meditation: Sleep relaxes your body, while meditation relaxes your mind, body, and soul. It is an important component of a feel-good regime. Through practicing meditation, your mind flees from the repeatedly haunting thoughts. What impact does it have on self-confidence? Meditation is the beginning of the journey of self-awareness and acceptance. It emancipates your mind of discouraging self-talk and the non-stop unhealthy mental chatter that ruins your confidence.

5. Stop Being Hard on Yourself

Understand your purpose of living. You are not to please others, striving to get their appreciation and approval. Liberating yourself from the shackles of what people think of you is the beginning of the journey of self-acceptance. Treating yourself with kindness is the first step toward this journey. No individual is free of weaknesses, errors, and flaws. Like everyone, you are bound to make mistakes. Some mistakes are beyond your control. From others, you can learn a lesson and amend in the coming days.

Self-compassion leads to self-confidence. At times you go through a challenging situation, and you acknowledge that to err is human. Ponder on these things with empathy and self-compassion and free yourself from bearing the lifetime burden of low self-esteem.

Mindfulness-Based Stress Reduction Therapy is a way of being mindful of how you feel about a situation but not judging yourself for how you feel. Acknowledging that you have emotions about something but those thoughts and emotions “aren’t you” and don’t define you and they don’t have to control you either.

6. Positive Self Talk

Negative utterances have a devastating impact on your abilities. Your mind absorbs such talk and starts accepting that you are less than others in abilities, performance, and achievements. Underestimating your abilities prevents you from soaring high and dreaming big. Contrary to this, positive self-talk helps instill self-compassion, overcome fears and self-doubts, and you are ready to embark on new challenges.

Use optimistic phrases to nullify the influence of negative self-talk like:
Say “I can do it” or “I can try it” instead of saying, “it is too difficult for me; I cannot do it.”
Or replace “I can’t do anything right” with “I can do better next time.”

7. Face Your Fears

Avoiding fears makes them intense and worse. Facing your fears is to stop escaping or delaying things that are indispensable but threatening to you, like going for an interview or a date, or public speaking. Think of the possible worst that could happen. Once you dive in, you learn how to dance in the rain.

The above tips work most of the time. Sometimes these things do not prove effective and keep on interfering with the person’s daily life. This is an indication that low self-confidence might be due to any mental health issue, depression, or anxiety. If this is so, the person should consult a mental health professional. A therapist can apply various approaches to understand the problem and causes and recommend treatments accordingly. 

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Buy Now We earn a commission if you make a purchase, at no additional cost to you. 8. Set Boundaries

Setting boundaries can be a major part of how you face your fears and gain respect. Make sure you are doing this when you are calm and collective as best as you can. If it is someone you care about, explain to them how you feel but let them know you love them but you need “this” to feel respected and heard.

If this is something that is challenging for you to do, try doing some psychodynamic therapy with a psychotherapist to work out why you feel like you can’t set those boundaries.

Conclusion

Improving your self-confidence positively influences your life. It makes you feel better, think better, and perform better. Low confidence makes you miserable and vulnerable to stress. Every person struggles to get through some confidence crises at some stage of life. Certain minor things can help to make you feel more confident. Focus more on making yourself happy and healthy instead of getting approval from others.

Little-Known List of Emotions

What Are Emotions?

According to traditional theory, “Emotions are feelings that are associated with the experience.” Since there are different experiences with a person, other emotions are associated with a person. Emotions are particular types of feelings that are influenced by some experience. Emotions are naturally the driving force that moves us in or against other powers. This list of emotions will help you be able to better identify the meaning behind why you feel a certain way.

What Are Different Emotions?

As described above, emotions are experienced in different types. Emotions are of two types:

Positive emotionsNegative emotions
Positive Emotions

Positive emotions are those emotions that we find pleasurable. These emotions are usually due to the positive environmental influence on your mind and body. Following is the list of some positive emotions:

SerenityHappinessAmusement EnjoymentInterestJoyLove

Positive emotions differently affect our brain than negative emotions. Positive emotions affect our brain in the following ways:

First, it encourages us to focus on important things to us. It increases positive energy in ourselves and does not distract us as negative emotions do.Positive emotions reduce the stress hormone in our body; resultantly, we feel good. It also broadens our horizons and helps us develop new ideas. 
Negative Emotions

Negative emotions are the type of emotions that are not pleasurable but exhausting to us. These emotions may be due to the negative effect of the environment on us. Those emotions that drag you down are negative. Following are some types of negative emotions:

LonelinessRageDisgustAngerSadnessFear

Negative emotions affect us differently, and our brains perceive things differently. Negative emotions affect our brain in the following ways:

First, it helps us to tackle challenging emotional situations. Second, it helps us to learn from different stressful, dynamic situations.Third, it helps us not to involve too much with others. Fourth, it reduces the experience of empathy in ourselves. 
Why Are Both Emotions Important?

Do we need negative emotions? This is important because nobody wants to feel negative emotions. We felt some negative emotions, and we do not want to touch them again. But here is the critical thing: negative emotions are essential in our daily lives. This is because of two reasons:

Negative emotions counterpoint positive emotions. If there were no negative emotions, would the positive emotions feel so good? The answer is a big “No.” The second reason negative emotions are essential is that they give the person the survival instinct to cope with a loss in our lives and be strong in difficult situations. 
Impact Of Different Emotions On Our Lives

Whether positive or negative, different emotions have different impacts on our lives. Following are some emotions and their effects on our life:

Fear: to protect us from dangerSadness: to connect us with our loved onesSurprise: to tell us how to deal with new situations Trust: to connect us with our loved ones and seek helpJoy: to give us energy and hope and remind us what is importantAnger: to fight against the problem
The Third Type Of Emotion, Neutral Emotions

We usually don’t discuss these types of feelings. These emotions are defined in Buddhism as “not painful, not pleasant.” These emotions are in between two emotions that are positive and negative.

Some say that this third type of emotion is positive emotion as they have no pain and suffering. However, it is up to you what you think about these feelings or emotions as people have less interest in these types of feelings. 

Balancing Both Emotions to Have A Meaningful Life

It is essential to balance both emotions in your life to have a joyful and meaningful life. Without balancing these emotions, you will stress out yourself and won’t do anything good to yourself or others. 

The first thing is to understand the pattern of your emotions. At what particular time are you experiencing these emotions? The next thing is to learn how they affect you at that specific time. The last thing is to cope with them. 

Dealing with emotions is not easy. It takes time to deal with your emotions, and it can be stressful initially. But with time and focus, you can deal with difficult emotional situations. 

Stress – An Important Element Of Emotions 

Conventional thinking is that stress is the element of negative emotions, but that is not entirely correct. Stress is the critical element of emotions as it is responsible for the action of humans in a particular situation. Stress can be experienced in positive emotions or neutral feelings, for example:

Starting a new jobPlanning a wedding or a holidayMoving to someplace you are excited aboutHaving a baby

This indicates that stress is not a negative emotion and is not only felt when you are feeling low but can also be felt during positive or neutral emotions. 

If you want to work through your emotions I recommend using a journal to write out a situation and the emotions you feel about it.

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How Are Different Emotions Confused With Each Other?

Many different emotions are sometimes confused with each other. The most common reason behind this is that many different emotions feel the same. For instance, fear and anger are both confused with each other because both of them make you shaky, and your heartbeat increases in both situations. Similarly, the fear and the surprise emotion are confused because of the same facial expression we see. For example, in fear and surprise, our eyelids and eyebrows are raised. In another example, anger and disgust are confused with each other because we record lowered eyebrows in rage and hate. 

Another reason why feelings are confused is that the same emotion may feel differently. For instance, the fear of making a speech in front of an audience and facing a lion may feel different. 

In similar ways, other emotions are also confused, and the reason behind confusion may be different. 

It is imperative to understand what you feel and why you are feeling this emotion. 

How to Understand Your Emotions?

Some people understand their emotions very quickly, but others do not. Some people find it challenging to understand their emotions. The easy way to understand your feeling is to think about why it happens. For example, when facing a lion, your heart starts to pound, and you will feel a sense of running away. When you run away, you will find time to think about why it happens. The heart pounds probably due to fear, and the emotion you are feeling is fear. Sometimes it is difficult for people to understand their feeling, and it takes time for a person to understand her feelings.

The next question is, why is it important to understand your feelings? The simple answer is it helps you to respond to the emotional situation you are dealing with. It is crucial that your feeling is according to your problem. For instance, if you face a snake, you will feel fear and stay away from the snake because of the fear of being bitten. In this way, you will respond better by staying away from the snake. 

How to Regulate Your Emotions?

On the other hand, if emotions do not happen according to the situation, they will damage you. For instance, if you have a fear of exams and you do not take the exam, then you will not get good grades. In a similar situation, if you are angry at your friend who hits you by accident, it will ruin your friendship with your friend. 

It is easy to respond when your emotions are helping you. But when a situation comes in which your emotions are not helpful, how will you deal with that situation. Sometimes it is challenging to respond to unhelpful emotions, and in this situation, people get anxiety attacks or panic attacks because they do not know how to tackle this situation. In such conditions, it is advisable to seek help.

Scientists have devised ways to deal with unhelpful emotions. The first thing is to approach your fears. For instance, if you are afraid of taking your exam and skipping it all the time, then you will not develop the courage to face it. Instead, if you push yourself to face your fear, you will not feel scared afterward. The next skill is the reappraisal-which is changing your thoughts about something. For example, if you are scared to take an exam, you can change your thoughts like you have passed all the exams before, and this one is probably OK to accept. In this way, you can tackle the unhelpful emotions in your life.

Summary

Emotions are complex, and it is difficult to understand and tackle them. Yet, emotions are the key elements of life, and it is imperative to learn about your emotions as it is the key to a joyful life. This list of emotions can help you better understand yourself and others better.

Amazing Treatments for Bipolar Disorder

Bipolar disorder is a lifelong condition that runs an unpredictable course of changes in mood, energy, and activity levels that can make day-to-day living difficult. These mood changes include depression (low or weary lows) and manic episodes (intense and hyperactive highs). This article discusses treatments for bipolar disorder using therapy and antipsychotics, as well as some unconventional natural remedies.

What is Bipolar Disorder?

Bipolar disorder is the combination of recurring depression and manic episodes when left untreated, can cause severe disruption to a person’s life.

It affects both males and females and bipolar disorder is generally diagnosed at 25. However, in some cases, symptoms start appearing at an early age.

During manic episodes, a patient feels hyperactive, has elevated mood or emotions, and has impulsive behavior. While in the depressive phase, the person feels drastic weary lows, coping with these lows can be difficult depending on the individual’s coping mechanism.

Fortunately, with early diagnosis and successful treatment, many people have overcome this disorder and live productive lives. However, the prime concern here is to identify if the person behaving weirdly around you is bipolar or not. We may often confuse our loved ones suffering from bipolar disorder as just depressed or disturbed without knowing that they are going through something more severe form of depression or mania.

To understand the disorder and for appropriate treatment, it is essential to identify the symptoms and patterns of depression and mania. Once appropriately diagnosed, only then can we expect to help our loved ones get rid of it. Continue reading below to learn about the symptoms of bipolar disorder.

Symptoms and Pattern of Behaviors (Depression/mania)

Do not ignore the signs if you notice any of these indications in your loved ones.

Depressive Phase Signs:

Foggy thinkingFeelings of low self-worthLoss of interest in everyday activitiesA sense of hopelessness and despairPhysical fatigueChanges in appetiteNot sleeping at all or sleeping too muchProblems with memory and concentrationHallucinations and being delusionalSelf-destructive behaviors like suicide attempts

Maniac Indications:

Feeling very happy or overjoyedTalking very fastHigh levels of energy and enthusiasmRacing thoughts with poor judgmentDo things that can have devastating consequences like spending large sums of money, driving too fast, or having unsafe sex.Loss of appetite and sleepAngry outburstsExperiencing a less extreme form of mania having elevated energy levels, increased productivity, and more outgoing behavior known as hypomania.

Symptoms of bipolar disorder in a person vary depending on the nature of episodes and severity. Its effects are wide-ranging and are responsible for psychotic episodes that involve depressive phase psychosis (psychosis expressing itself as paranoid delusion) and manic phase psychosis (psychosis may involve delusions).

Types of Bipolar Disorder

There are two different types of Bipolar Disorder, Bipolar I and Bipolar II.

Bipolar I is when a person suffers from manic episodes, hypomanic episodes, and major depressive episodes. Bipolar II is when a person suffers from hypomanic episodes and manic episodes, according to the diagnostic criteria from the DSM-V which is used by mental health professionals to diagnose mental health disorders.

Exploring Bipolar Disorder Treatments

Several factors are responsible for the successful treatment of bipolar disorder; medications alone cannot do miracles. You must communicate with your doctors and therapists to educate yourself about your condition. Recognize the difference between your authentic self and your symptoms. Only then can you help yourself by adopting healthy lifestyle choices that may reduce your need for medication. It’s crucial to stick to your treatment plan, and once you start observing changes in your behavioral patterns, reexamine with your doctor for a revised treatment plan.

It requires a lot of patience on your way to recovery from bipolar disorder, and it won’t happen overnight. Bipolar disorder treatment has its ups and downs and might take time and numerous doctor visits before being correctly identified and treated. But you must talk to your health care provider to get your symptoms under control and live life to the fullest.

A combination of therapies essential for the bipolar disorder treatment include:

Medication

Treating bipolar depression is one of the challenges in clinical practice, but according to recent findings use of traditional anti-depressants and drug therapy is highly effective at controlling bipolar disorder symptoms.

Psychiatric drugs help calm down moods and restore balance to energy levels, limiting the impulse to abuse alcohol. Medications for bipolar patients are tricky sometimes and need to be selected and adjusted carefully. In a few cases, certain drugs resulted in triggering manic episodes or worsening depression.

Every drug and antidepressant leaves a different impact; the drug that successfully treats major depression in an average person may not be equally effective for a bipolar patient and can induce manic psychosis in the patient.

That is why bipolar disorder medication falls into the following categories:

Mood Stabilizers- Lithium is one of the widely prescribed mood-stabilizing pharmacological agents. It is most potent at preventing or reducing the severity of bipolar disorder type I (mania and depressive episodes) and type II (hypomania and depression).

It has a unique anti-suicidal effect and high potential relevance in treating the disorder as such patients suffer an increased risk of suicidal attempts. The efficacy of lithium in preventing relapses and acute episodes is of high significance.
 
If lithium is prescribed, and you gain relief you can supplement some lithium orotate in and talk to your doctor and see if you can lessen your prescription dosage but do not stop on your own. Discontinuation of lithium without the doctor’s permission can result in adverse effects and may increase the risk of relapse in your mood swings.

However, lithium orotate is a natural alternative that is safer and has fewer side effects because you can take it in a smaller dose due to its bioavailability.

Anticonvulsant drugs- are anti-seizure medications prescribed to prevent mood instability in individuals with bipolar disorder. Commonly recommended anticonvulsants are divalproex, carbamazepine, lamotrigine and topiramate. When bipolar disorder does not respond to lithium on its own, anticonvulsant medicine may be used alone or in combination with lithium to enhance the results.

Antipsychotics can be particularly useful for severe behavior warning signs. Quetiapine, aripiprazole, risperidone, and olanzapine are the antipsychotics that help to minimize the delusional thought patterns and erratic moods caused by manic phases.

Other medicines for Specific Symptoms- in addition to psychiatric medications, doctors can add other pharmacologic drugs that address the physical symptoms of bipolar disorder. These include medicines for sleep or anxiety, certain blood pressure medications, and medications that help ease hormonal imbalances.

Psychological Treatments/ Therapies

From reduction in any mood relapse to enhanced social functioning, a few of the therapies that show promise are:

Cognitive-behavioral therapy (CBT) examines how your thoughts affect your emotions and addresses destructive behaviors that contribute to depression, addiction, and anxiety. Clients learn to change negative thinking patterns and replace them with more positive, self-affirming coping strategies. You also know to identify self-defeating thoughts and actions and find ways to overcome their consequences.

Interpersonal therapy focuses on interpersonal problems and current relationship issues and helps you alter the way you treat significant people by reducing stress in your life. Since stress triggers bipolar disorder, this type of therapy uses a relationship-oriented approach to decrease interpersonal issues.

Solution-Focused Therapy is a client-centered therapy responsible for helping individuals with mental illness and addiction to recover from the addiction and set specific goals for a healthy lifestyle. Substance use or abuse and addictions can cause the patient to delve deeply into mental instability and self-harm. This therapy works well in urging the patient to define a pattern of positive daily activities and habits.

Trauma therapies are concerned with those who face an increase in severity of bipolar disorder due to any childhood abuse or violence, history of traumatic events, and chaotic living environment. Such a therapy targets internalized fears and negative memories, escalating agitation and anxiety.

Healthy Lifestyle Remedies

An unhealthy lifestyle and poor eating and sleeping habits can worsen depression symptoms. So consider adopting these healthier habits like eating meals and snacks at specific times throughout the day and increasing your intake of vegetables, lean proteins, and whole grains. In addition, maintaining a sleep routine of a minimum of seven to nine hours of sleep each night and waking up and going to bed simultaneously every day can help improve stress management and ward off depression.
 
When scheduling your daily tasks, prioritize your time to make sure you attend medical appointments despite your lack of energy and not having enough motivation to do anything. It’s essential to continue participating in activities such as reading or baking and others that make you happy because it can alleviate depression and aggression.
 
Social situations are overwhelming sometimes but don’t isolate yourself when you’re depressed. You might feel like being alone, and being alone can intensify the symptoms of depression. Getting involved in social activities and spending time with loved ones, friends and family can help you feel more comfortable and confident.

Similarly, if you have never tried a relaxing massage, yoga, or meditation, consider booking an appointment at a nearby spa. Again, it may sound new to you, but they can make it easier for you to cope with irritability you may be facing and be beneficial during depressive episodes.
 

The Bottom Line

There may be no possible cure for bipolar disorder, but following a treatment plan and making lifestyle modifications could be of more benefit to your condition. Most of the time, a combination of medication and psychotherapy can help boost your mood and relieve symptoms.
 
These are all the best possible treatments for bipolar disorder; we hope this writing proves beneficial to all. All the best!

How to Do a Hack Squat Correctly and Effectively

Hack squats are one of the most effective leg exercises you can do with a machine. This exercise works your glutes, quadriceps, calves, and hamstrings, helping you achieve a fitter and more toned lower body. Like any exercise, if you show commitment, you will see results.

Some people miss out on the benefits of hack squats because they get it wrong. It is always crucial to understand how to use a machine before beginning a routine in fitness training. This guide will help you do hack squats the correct way to get the full benefits of the workout. Exercising is also a great natural antidepressant and it can increase your overall mental and physical strength. If you find you are very tight and tense after exercising, here are some natural muscle relaxers.

How to Do Hack Squats Correctly

The hack squat machine is designed to have you in a standing position and use your body to facilitate an up-down movement on the unit.

Use the steps below:Place your legs against the back pad of the machine and keep them shoulder-width apart. Align and hook your shoulders under the shoulder pads on the machine.Disengage the safety bars by moving the handles from the sides to a diagonal angle. The positioning and movements for the safety bars are different for each model.As you disengage the safety bars, push your upper body upwards and straighten your frame on the machine.Ensure you do not lock the knees as you straighten your body. This is your starting position.Begin the exercise by lowering your knees while still maintaining a straight posture.Keep your back pressed on the back pad and your head facing up throughout the motion.Continue the downward movement like a regular squat up to a 90-degree angle and pick yourself back up again. To get back up, raise the unit by pushing the floor with the heel of your feet.Inhale as you move down the machine, and exhale as you move up.Straighten your legs and go back to the starting position.Perform as many reps recommended for you.

And that is the correct way to do the hack squat exercise. But that’s not all. You can add additional plates to the unit after getting familiar with the machine and the movements. 

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You should be wary about making these mistakes because they could ruin the hack squat exercise for you. They include:

Adding More Weight Than You Can Handle

It’s always better to start small and modify the unit as you become more experienced. Start with the base weight first and get used to the movements before adding more plates. 

If you jump right in to add more plates, you might have difficulty reaching the 90-degree angle with your knees. The heavier the weight, the less likely you can do the exercise correctly.

Incorrect Weight Distribution

There is something called weight offset, which happens when you place different plate sizes on either side of the machine. Don’t experiment with this because it could result in injuries. So, if you choose a 45 pounds plate, ensure it is 45 pounds on the other side.

Wrong Foot Placement

The correct stance for your feet is to have the toes facing forward, leaving a shoulder-width worth of space between both feet. Don’t get too excited and change this position as it could affect your balance and take from the overall experience.

Takeaway

Hack quotes are great for your lower body, and you should add them to your leg exercise routine. Keep in mind that this exercise is not suitable for people with lower back or knee pain. Also, avoid the pitfalls, and you will get the best results from this exercise.