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Doctors Explain 5 Best Exercises For Anxiety

May 26, 2019 by Power of Positivity

Maybe you’ve found yourself in this terrifying scenario: You’re in the throes of an anxiety attack, and you feel like nothing is working to calm yourself down. Practicing these exercises for anxiety now can help you avoid that feeling of helplessness in the future.

These exercises aren’t cure-alls for anxiety, but practicing them every day can help you build up a greater sense of well-being over time. The next time your anxious thoughts and feelings come to a crescendo, you’ll have more strategies to bring them down to a manageable level.

1. Breathing Exercises for Anxiety You Can Practice

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

If you’re in the middle of a panic attack, in an earnest attempt to be helpful, a friend might tell you to “just breathe.” You may not appreciate this advice because it’s harder than it sounds — how can you breathe when you can’t breathe?

While telling someone to “just breathe” may not be the best way to offer help in a time of crisis, learning and practicing breathing techniques is crucial in managing your anxiety. When you learn to control your breathing, it becomes easier to relax your body.

In order to be effective, breathing exercises must be practiced on a regular basis. The only time you run wouldn’t be the day you’re participating in a 5K. You would practice every day. It’s the same thing with breathing. If you only try to practice breathing when you’re having a panic attack, you’re not going to be able to relax your body. You haven’t honed your technique enough yet.

Diaphragmatic Breathing (Belly Breaths)

Think about what happens to your breathing when you become anxious. Where are you breathing from, your chest or your stomach? Chances are, you’re taking in short breaths from the chest.

In order for breathing to be relaxing, it needs to come from your stomach. This is known as diaphragmatic breathing, or “belly breaths.” Studies have shown links between the regular practice of diaphragmatic breathing and stress reduction. (1)

Dr. David Carbonell, Ph.D explains how to practice belly breathing: (2)

Sit in an upright position
Put one hand on your stomach above your belt line. Place your other hand on your chest.
Let out a gentle sigh with your mouth open slightly.
Pause for a few seconds with your mouth closed.
Inhale slowly through your nose for as long as you comfortably can, letting your stomach expand.
Pause for as long as is comfortable, holding your breath in.
Exhale through your mouth.
Pause and repeat several times.

2. Mindfulness Exercises for Positive Mental Wellbeing

When you hear the word “mindfulness,” the image that may come to your imagination is of a person meditating in an empty room, attempting to clear their mind of distractions. This is not what mindfulness is.

Mindfulness is the process of bringing your thoughts to the present moment.

You don’t empty your mind; rather, you focus on what is happening in the here and now. As thoughts come and go, you don’t judge them. You acknowledge them for a moment before releasing them.

To understand why this works, think for a moment about where your anxiety comes from. You may be distressed about an event in the past or worried about an upcoming issue. Notice how these problems are in the past or future? The idea behind mindfulness is that the present moment is a safe place to be.

Mindfulness can have a positive effect on the brain. An empirical study conducted by Shian-Ling Keng, Moria J. Smoski and Clive J. Robins examined several other studies on the effects of mindfulness on mental health. Their research found that mindfulness can decrease rumination, reduce emotional reactivity and improve behavioral regulation. People who practiced mindfulness had more self-compassion and a better overall sense of well-being.

Mindfulness Exercises You Can Incorporate Into Your Daily Routine

Mindfulness can be practiced anywhere you go. Here are some exercises you can start incorporating right now:

Five Senses. This exercise involves using all five senses to return you to the present moment. Bring your attention to five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
Mini Mindfulness. In this technique, bring your attention to what you are feeling, thinking and doing at this moment. Then, become aware of your breathing for six breaths, shifting your attention inward. Notice how your body is feeling. Now, push your attention outwards, becoming aware of what’s around you.
Mindful Walking. As you walk, pay attention to your steps and how each foot feels as it interacts with the ground. Begin noticing what’s going on around you. What do you see? Hear? Touch? Feel? If your mind wanders, bring your attention back to your footsteps.

3. Visualization Exercises to Promote Calmness

Visualization is similar to mindfulness, but instead of bringing your attention to the present moment, you imaginestimuli instead of perceiving them.

Relaxation techniques, including visualization, have been shown to reduce negative mental health symptoms. Visualization helps you to calm your nervous system and bring your mind and body down from an anxious and distressed state.

How to Practice Visualization

Visualization can take many forms. Here is one method you can try the next time you need to become calm:

Find a relaxing place. Allow yourself some peace and quiet. Find a space with minimal distractions where you can feel relaxed.

Pick a peaceful imaginary scenario. Many people like to imagine they are on the beach. If that’s a relaxing place for you, choose that. If the beach isn’t your thing, you might pick the mountains, by the lake, in the forest or at the park. It doesn’t matter. Just let it be a place that makes you feel good.

Immerse yourself. Fully imagine what it would be like to be in your imaginary safe space. Don’t just focus on what you see — consider also what you feel, taste, smell and hear. You might taste the saltiness of the air at the beach, or you may feel the crinkle of leaves under your feet in the woods.

Imagine your stresses and release them. As anxious thoughts enter your mind, imagine them flowing out of you and into an object. The object can be anything that fits in with your visualization. For instance, if you’re imagining being by a river, you might imagine your anxieties entering a stick. Place that stick in the water and watch the current take it away.

4. Muscle Relaxation Exercises for Mental Wellness

Close your eyes for a moment and become aware of your muscles. Are they tight? Do you feel pain? Muscle tension that is not otherwise explained by another cause can be a sign of anxiety.

Our muscles become tense when we’re stressed. If unchecked, this can leave us with lingering muscle pain and tension.

Progressive muscle relaxation (PMR) is a powerful technique that can reduce muscle tension and make you feel more relaxed. In a study on people affected by leprosy, participants showed a decrease in anxiety and depression symptoms after practicing PMR.

How to Perform Progressive Muscle Relaxation

To practice PMR, find a place where you won’t be interrupted and lie down. Get comfortable and close your eyes. You’re going to work your way through each muscle group from your head down to your toes. For each muscle group, follow these steps:

Breathe in.
Tense the muscles in your forehead as much as you can without causing pain.
Breathe out.
Relax the muscles you were tensing.
Pause for ten to twenty seconds, noticing how these muscles now feel.
Repeat these steps for the next muscle group. Continue all the way down your body until you’ve done them all.

5. Physical Exercises to Better Your Mental Health

“Exercise because it’s good for you even if every step weighs a thousand pounds.” — Andrew Solomon

Gathering the motivation to exercise can be hard, and it may be one of the last things you want to do when you’re anxious.

It will be worth your while to make sure you get that exercise in. Many of us are familiar with the link between exercise and physical health, but exercise also has a powerful impact on mental health. Exercising for at least 45 minutes, three to five days a week, resulted in 43.2% fewer poor mental health days for participants in a cross-sectional study on the association between mental health and physical exercise.

Some Go-To Physical Exercises to Try

Finding the right type of exercise for your mental health is a choice you get to make, but here are some suggestions to get you started:

Go for a brisk walk. Keep up the pace! Walking fast is better than taking small, meandering steps. This form of exercise has the added benefit of offering you a chance to practice mindfulness while you’re at it.

Improve your mental health by stretching. Stretching is both good exercise and relaxing at the same time.

Get into a habit of running. You may find the rhythm produced by your foot falls to be calming. You can run on a treadmill or outdoors. Try going outdoors when you can to get the added feel-good benefits of nature.

Go to the gym for aerobic exercise. In the study mentioned above, high-intensity aerobic exercise, such as using the elliptical or stair-stepper, had a positive effect on mental health. If going to the gym makes you nervous, research which hours of the day are the slowest at your local gym and go at those times.

Final Thoughts on Exercises for Anxiety

Practicing these exercises for anxiety will help you build a repertoire of defenses to manage your mental health. The journey to mental wellness can be long and hard, and you may feel yourself taking steps backward sometimes. That’s okay.

You may find that some of these exercises manage your anxiety better than others. Try them all at least once, then choose the ones that are the most effective for you. Practice these exercises often and keep making progress, one step at a time.

6 Things That Happen To Your Body When You Eat Probiotics Every Day

May 26, 2019 by Power of Positivity

Many people make the mistake of believing that all microorganisms are inherently bad, but that’s far from the truth! There are good microorganisms and bad ones, and probiotics are definitely one of the former.

There’s a lot of talk surrounding probiotics, which are types of living microorganisms present in certain foods. They have been known to provide all sorts of benefits to one’s health, but what exactly can they do for you? Should you start eating them, and why?

The short answer is yes, you should absolutely add them to your diet! In fact, you’d be amazed at what regular consumption of probiotics can change! Here are some things that happen to your body when you eat probiotics every day.

6 Things That Happen To Your Body When You Eat Probiotics Every Day

1. Your Heart Becomes Healthier

Heart health is crucial to a long life, and to preventing plenty of diseases. Consuming probiotics on a daily basis works to boost heart health in a few ways, with the main ways being:

a) Blood Pressure

Studies have indicated that probiotics can have a positive effect on blood pressure, though the effect is somewhat modest and requires significant dosage. You would have to consume probiotics for more than two months, totalling around 10 million CFUs every day, in order to see results.

What are CFUs? Known as colony-forming units, it is the measurement used when estimating the quantity of fungal or bacterial cells that are capable of multiplying through binary fission within a certain sample.

This sounds like a lot, but given the millions of bacteria on every surface you can think of, it’s not outrageous to be able to consume this many probiotic CFUs daily, and it’s fairly safe. Speak to your doctor about options before taking any form of supplementation.

b) Cholesterol

Probiotics help to bring down the levels of LDL, which are essentially “bad” forms of cholesterol, within the body. This is done thanks to some of the bacteria within probiotics, which produce lactic acid. This lactic acid then goes on to the gut, where it helps to break down bile.

Bile, which is naturally produced within the body, aids digestion, but is also made up largely of cholesterol. When bile travels, it can make its way into the bloodstream, thus reabsorbing as cholesterol. Probiotics help to prevent this from happening.

Studies have proven that consuming probiotic yogurt for between half a month and two months can help reduce LDL levels by around 5%. Other studies suggest that probiotics help to boost good cholesterol levels instead, namely HDL.

2. Your Immunity Gets Stronger

Negative bacteria is primarily responsible for a weak immune system. Probiotics help kill off all that bad bacteria, allowing you to be more protected against infections and illnesses. How does it do so? Here are some of the ways:

a) Antibodies

Certain types of probiotics have the ability to help facilitate the production of a variety of components, including antibodies – completely natural, body-produced antibodies!

b) Gut Bacteria

Probiotics stifle bad gut bacteria growth. We’ll touch on more about this in our next point.

c) Immune Cells

Some kinds of probiotics may be capable of producing good immune cells that help your body fight against infections and viruses. These cells include T lymphocytes, cells that produce Immunoglobulin A, and killer cells.

You don’t even have to take these theories at face value; plenty of studies show how well probiotics can protect the body! Some of them include:

· Respiratory infections

A review of multiple studies revealed that probiotics can likely assist in preventing and healing respiratory infections of all varieties.

Though evidence in adults is less conclusive, in children, consuming Lactobacillus GG probiotics regularly can reduce the development of regular or severe infections by an impressive 17%.

· Urinary tract infections

Probiotics are actually surprisingly positive for vaginal health in multiple ways, and one such way is in urinary tract infections or UTIs. In fact, they bring down the risk of developing UTIs by 50% in women!

3. Your Digestive Health Improves

The most effective things that happen to your body when you eat probiotics every day are digestive benefits. There’s a whole lot that probiotics can do for your gut, so here are some of the most positive ones.

a) Balancing Bacteria

Probiotics are completely packed with positive bacteria and microorganisms, and these are believed to aid in the overall balance of bacteria within the gut.

Excessive bad bacteria, often from unhealthy diets, sickness, medication, and other issues, can cause a number of negative consequences, such as weight gain, digestive problems, allergies, and even decreased positive thinking and mental health.

Probiotics help increase the good bacteria content of the gut, preventing these unwanted health problems from arising. Eating enough will definitely help you out.

b) Easing Digestive Disorders

In the United States alone, more than a million individuals deal with digestive disorders such as Crohn’s disease, inflammatory bowel disorder, and ulcerative colitis.

Some kinds of probiotics – namely those within the Lactobacillus and Bifidobacterium strains – have been found to improve ulcerative colitis well. E. coli Nissle, another probiotic, was also found to significantly aid in ulcerative colitis remission – just as much as actual drugs designed for that purpose.

Probiotics also reduce the risk of developing severe necrotizing enterocolitis, a dangerous and potentially fatal bowel disease that affects premature infants, by half.

In addition, early research shows that probiotics may help manage irritable bowel syndrome symptoms. More study is still needed before conclusions are made.

c) Diarrhea Prevention and Treatment

Probiotics typically assist in diarrhea treatment, especially after eating antibiotics. Antibiotics are fairly well-known for causing diarrhea that can be quite severe. This occurs because antibiotics throw off the good and bad bacteria balance.

Studies indicate that regular probiotic consumption can bring down the risk of developing diarrhea from antibiotics by 42%. These probiotics are mainly of the Lactobacillus casei, Lactobacillus rhamnosus, and yeast Saccharomyces boulardii strains.

But it’s just not antibiotic-based diarrhea that probiotics help; other types of diarrhea are helped, too, including an 8% decrease in travelers’ diarrhea, a 57% decrease in children’s diarrhea, and a 26% decrease in other adult diarrhea.

4. Your Kids Are Less Likely To Have Allergies

Infants and children who consume certain types of probiotics tend to have less severe eczema and allergy symptoms. Similarly, pregnant parents who consume probiotics during pregnancy tend to have children with an 83% lower chance of winding up with eczema in their first few years of life.

Some studies also somewhat suggest that probiotics can ease the typical inflammatory responses experienced by those allergic to milk and dairy. However, in both this case and in the case of eczema in children, more research is needed to draw any firm conclusion.

5. Your Mental Health Gets Better

Probiotics can’t get into your brain, but they can aid your gut health, as we’ve discussed – and many studies actually link digestive health to the state of one’s mental health. Studies have shown that regular probiotic consumption has great effects on mental health, mood, and positive thinking. Some studies that have indicated these results are:

a) Chemical Workers

Over 6 weeks, 70 workers consumed 100 grams of yogurt containing probiotics on a daily basis – or probiotic capsules. In both cases, there were notable benefits shown for a variety of disorders, including:

Stress
Depression
Anxiety

b) Depression

Over a period of eight weeks, 40 study participants consumed probiotic supplements and saw decreased levels and symptoms of depression. Further investigation also saw inflammatory proteins, such as C-reactive proteins, and insulin hormones decrease in amount through this consumption.

c) Reviews

A comprehensive review covering 15 studies conducted on humans found that Lactobacillus and Bifidobacterium strain probiotic supplementation over the course of between one and two months can ease multiple mental health disorder symptoms. This includes:

Depression
Obsessive-compulsive disorder
Anxiety
Autism
Memory-related conditions

6. You Lose Weight

Regular probiotic consumption, coupled with reasonable eating habits, can help weight loss progress in a safe and positive way. There are a number of different ways that this happens, including the following.

a) Satiety

Probiotics can help you to feel more full after meals, and it can also allow you to stay fuller for longer. This prevents unnecessary snacking.

b) Dietary Fat

Certain strains of probiotics can help the intestines prevent absorption of too much dietary fat. Instead of storing the fat, the body expels them as waste material so you don’t retain it.

c) Calorie Burning and Fat Burning

Probiotics boost some hormones in the body that help the body burn calories and prevent excessive fat storage. One such type of hormone is Glucagon-like peptide-1 receptor agonist, known also as GLP-1.

d) Belly Fat

A study conducted over 210 different people revealed that consuming probiotics (namely Lactobacillus gasseri) can help reduce belly fat. This research, conducted over three months, showed that even small doses helped participants achieve 8.5% lower belly fat.

e) Weight Loss

Research indicates that the probiotic Lactobacillus rhamnosus is effective in aiding weight loss efforts in women. When taken for around three months continuously, women experienced 50% more weight loss results than those who did not take probiotics.

Do note, though, that not all types of probiotics help you lose weight. For example, Lactobacillus acidophilus can actually do the opposite and lead to more weight gain. As of right now, additional research is needed before we can make any firm conclusions regarding probiotics and weight loss.

Final Thoughts On Some Things That Happen To Your Body When You Eat Probiotics Every Day

Probiotics are fantastic microorganisms to add to your diet. Whether you take supplements or eat one of the countless foods available that contain these components, you’re sure to get benefits.

You can get probiotics from foods like kefir, yogurt, kombucha, sauerkraut, apple cider vinegar, kvass, natto, raw cheese, miso, tempeh, and other fermented foods. There’s no shortage of options to try out.

Please note that you should never attempt to consume any type of probiotic supplement – or any supplement for their matter – without a doctor’s consent. This is especially important if you have any pre-existing medical conditions.

The good news is that probiotics have little to no side effects for those without any health conditions. As such, probiotics are a completely safe and healthy way to aid gut health, mental health, heart health, and weight loss efforts!

12 Proven Natural Remedies To Treat Cold Sores

May 26, 2019 by Power of Positivity

Cold sores are a problem when your immune system is down. In fact, these unpleasant symptoms of an underlying virus are not diagnosed by themselves. The reasons we get outbreaks is because of the Herpes Simplex Virus (HPV) that is more common than expected.

About 40% of all people in the United States get regular outbreaks and are carriers of the virus. When the cold sores come up, they can be extremely contagious throughout the one-week to the two-week period that they remain visible. The moment the sore has a crust on it, it is no longer as contagious.

The common cold sore remedies out there are antiviral medications and creams that can be applied over the sore. These remedies simply reduce the time that the sore stays on but does not do much. Other cold sore remedies that are more natural can be utilized to reduce the lifespan of the sore, boost the immune system during the outbreak, and reduce the frequencies of the sores appear.

12 Natural Cold Sores Remedies

The cold sores are just the tip of the iceberg of the Herpes Simplex Virus. While it is not a serious virus, it can be problematic for people who have a suppressed immune system. That is why a natural and holistic approach to cold sores remedies can do miracles for both reducing the instances of outbreaks and for boosting the immune system.

Boosting the Immune System With Foods

Like mentioned, a cold sore outbreak is a more serious problem for those with a weakened immune system. Consuming foods that boost the immune system is a lifestyle approach to this condition that can treat the condition in the long run.

Foods that are great for the immune system are those that are rich in probiotics. Probiotics are bacteria that live in the lining of the gut where the greatest part of the immune system is held. They derive nutrients from our foods and are the first line of defense of various diseases.

Foods that naturally contain probiotics are kimchi, apple cider vinegar, and yogurt. Fruits and vegetables in their natural state can be used to prepare juices that are full of vitamins and minerals that our body can use to boost its immunity.

Vitamin E Supplementation

Vitamin E directly interacts with the skin surface. It can relieve the pain and discomfort experienced by the sores. Other than that, vitamin E is an antioxidant that can bring down inflammation in the affected region.

Capsules with vitamin E can be used to bring more of this vitamin into your body. You can also consume vitamin E with foods such as olive oil, sunflower seeds, spinach, and almonds.

Zinc

Zinc is necessary for the body as a trace mineral that works to boost the immune system and bring down the inflammatory response. It comes in many different forms for the body, but it is best to take zinc through your food.

Foods like eggs, salmon, and cashews can increase your levels of zinc. And it is also important in the case of the herpes simplex virus. It can treat the outbreaks and reduce the symptoms and the duration of the outbreak.

Vitamin C

Vitamin C is another powerful antioxidant. You might know it as the vitamin found abundantly in citrus fruits. It is also contained in peppers, kale, broccoli, and kiwi.

The potent antioxidant effect of this vitamin protects the body from foreign elements like the HPV. The required daily dose of vitamin C can improve the health of the new skin coming beneath the sores and boost the immune system to manage the problem as quickly as possible.

Wear Sunscreen

Burning under the sun can cause an outbreak of the HSV in the form of a cold sore. Heavy exposure to the sun can be limited between 10 AM and 3 PM when the sun is the strongest.

Other than that, you can make it a daily habit to wear sunscreen during the hot hours of the day to protect your skin. You can also use a sunscreen lip balm to guard the skin on the lip area which is where the sores usually appear.

Aloe Vera

Aloe vera is a great anti-inflammatory gel taken from the insides of the aloe vera leaves. It has numerous antioxidants, hormones, enzymes, and minerals that boost the healing process.

The cooling properties of the aloe vera gel are often used for burns. That is why the discomfort from a sore can be treated with this miracle gel.

Peppermint Essential Oil

The reason some people use toothpaste to relieve the sore is because of the peppermint oil found inside. Peppermint is a powerful substance that is suppressing towards the herpes simplex virus. According to research, the peppermint oil is very good in stopping the effects of viruses overall.

In studies, the herpes simplex virus was kept for three hours with peppermint oil. The antiviral activity seen in the experiment went up to 99%. The best time to apply this oil on the sore is in the initial stages — as soon as you detect it appearing. (1)

Echinacea Tea

Echinacea is a plant that is a blessing for the immune system. It is often used by people tackling the cold bt can also be used with other immune-suppressing conditions including HSV.

Drinking the tea of echinacea is a way to boost the immune system. Take this tea when you experience an outbreak. You can even drink it on a daily basis. Not only will it boost your health but it will also reduce the inflammation and pain experienced from the sore.

Ice

First aid of the cold sores remedies is placing ice on the affected spot. If you are really in pain with it or experience irritation, you can take an ice cube and hold it over the sore for as long as you can stand it. It will reduce the swelling and pain and reduce the blood flow to the area.

Tea Tree Oil

Tea tree oil is another strong essential oil that holds some of the most potent antiviral and antimicrobial properties in the plant kingdom. If you can catch the tingle of the sore early, you can apply a gel of tea tree oil as soon as possible.

If you do not have a special gel, you can dilute a drop of tea tree oil is a little carrier oil. Apply it using a cotton ball or a cotton swab over the area. The sooner you use this remedy, the better for your outbreak.

Hydrogen Peroxide

Hydrogen peroxide has a slight burning effect on the surface of the skin. It is often used to disinfect wounds. It can also be used to disinfect the area around the sore to prevent further inflammation and infection.

Not only is it one of the best cold sore remedies, but it can also kill the HSV virus directly in the area. As it turns out through studies, the HSV is very sensitive to the effects of hydrogen peroxide in the area that is treated with it. (2)

Lemon Balm/Lemon Essential Oil

Lemon is a natural remedy when it comes to treating the cold sores. Not only this, but the lemon is also a natural cure to the herpes virus. The way that lemon can be used on a daily basis for chronic protection and treatment of the sores is by applying it in the form of a balm on the lips.

If you do not have a lemon balm or plan to use such, you can always use lemon essential oil and dilute it before placing on the lips. The lemon has shown to decrease the instances of the sore outbreaks and resist the effects of the herpes virus on the body. Because of the specifics of how lemon works, the herpes virus cannot overcome its effects with time.

Distinguishing Cold Sores

Cold sores usually appear on the outer part of the mouth on the edges of the lips. They are very contagious when they are not yet healed with a crust over them. The first appearance of the sores looks like a red blister that oozes to form a core on top.

The time that it takes for the sore to heals is usually 10 days. With the help of cold sores remedies, this period can become shorter. They appear when anything weakens the immune system or when the spot is exposed to the strong sun. Stress is usually a reason for the appearing of a cold sore as it really depresses the immune system just enough to allow the sore to appear.

Final Thoughts on Cold Sores Remedies

A cold sore usually appears after a depression of the immune system. This can happen due to stress levels, seasonal changes, or just as a result of a poor lifestyle.
When you boost your immune system, the seriousness of a cold sore outbreak will decrease, and the span of them will also shorten.

These cold sore remedies are great when you are approaching this condition with the thought of benefiting the whole body. With time, you will notice that the symptoms and instances of outbreaks lose momentum in your experience.

What Is It Really Like To Live With Mental Illness?

May 25, 2019 by Power of Positivity

More people than ever are speaking up about living with mental illness.

As revealed by the National Alliance on Mental Illness (NAMI), approximately 1 in 5 US adults is diagnosed with mental illness every year. Even worse, NAMI reports that over 11.2 million Americans are severely affected by mental illness to an extent of interfering with normal life activities. The above statistics reveal the enormity and seriousness of mental disorders.

Despite the increasing awareness of mental illnesses, there is still a lot that needs to be done, especially when it comes to handling victims of mental disorders. A large number of people fail to understand what people go through when battling mental illnesses.That explains the ever-increasing number of suicides since the turn of the century.

To help combat mental illnesses, it is essential to have a deep understanding of disorders and the various challenges associated with the conditions. As you might be aware, living with mental illness is no walk in the park as victims struggle with both personal and social issues.

What It’s Like to Live With Mental Illness

Read on to find out what it’s really like to live with mental illness.

1. You feel as if you are losing control

Mental illnesses rob people of the control they initially had in their lives. Your thoughts easily get to you, making you feel worthless and undeserving of life. As most victims will agree, dealing with mental disorders gets tougher each day, especially when lacking adequate support from family and friends. Over time, victims of mental disorders tend to lose touch with reality, more so if they allow the thoughts to get the better of them.

2. You start believing that you are unworthy

Once diagnosed with mental disorders, most patients tend to develop feelings of unworthiness. This usually happens due to the disappointment arising from the diagnosis. The stigma surrounding mental illnesses does little to help people battling with mental conditions. Worryingly, victims of mental disorders have higher chances of being suicidal since they question their importance to family, friends, and society in general.

3. You believe you are bound to make mistakes

Unfortunately, a large number of people diagnosed with mental disorders have to deal with anxiety regularly. Victims of mental illnesses tend to doubt themselves as they believe that they are prone to making mistakes. When battling mental disorders, victims tend to avoid taking up responsibilities due to the fear of messing up; this can be frustrating for individuals who, before diagnosis, were highly confident of themselves and their ability to perform consistently.

4. You feel it’s impossible to be happy again

It is not uncommon for people diagnosed with mental disorders to question their ability to be happy. For instance, due to the fear of panic attacks and irritability, victims of anxiety and depression usually avoid interacting and socializing with others. Over time, people struggling with mental disorders tend to isolate themselves as they doubt their ability to maintain meaningful relations.

5. You feel trapped

For most people, mental illness is like a hole that is impossible to climb out of. Due to this, victims rarely face life with enthusiasm since they lack the belief that they can overcome their respective disorders. As such, a large number of victims prefer keeping their issues to themselves, which, in the long run, can further worsen the situation. People dealing with social anxiety usually find it hard to interact with others despite being willing to make new friends.

6. You become scared of yourself and others

If you have been diagnosed with a mental disorder, then you must be aware of the exaggerated feelings of fear and anxiety. All mental disorders weigh down on victims, mainly due to the fear of losing control or rationality. As such, it is essential to reassure friends and family who are battling mental disorders. The fear of self and others is attributed to the self-doubt that emerges as a result of mental illnesses. Once diagnosed with mental conditions, most people find it hard to trust their judgment as they can’t differentiate between genuine thoughts and thoughts that emerge as a result of the illness.

7. You lose your identity

Since mental illnesses affect the brain, it is not unusual for victims to lose their personalities, especially when struggling with denial. To put it in perspective, individuals battling with depression or ADHD tend to lose touch with who they were before the diagnosis. Depression can leave one feeling lonely and unworthy of love despite being jovial and extremely social before diagnosis. It is always difficult for people battling with mental disorders to differentiate between the sickness and their true selves. If not addressed immediately, such feelings can lead to suicidal thoughts over time.

8. You find it difficult to fit in

Unlike other disorders which are well-known and understood by the public, mental illnesses are yet to be fully understood and accepted by society. Unfortunately, a large number of people view victims of mental illnesses as unfit to lead or participate in important activities. Even worse, the stigma surrounding people diagnosed with mental illnesses can be overwhelming, especially for people who lack a robust support system. To avoid the stigma, most victims tend to isolate themselves. But instead of improving things, it only increases the chances of aggravating their respective conditions.

9. You feel misunderstood

Understanding what a victim of mental illness goes through is not easy, especially when dealing with conditions such as ADHD, Schizophrenia, and Bipolar disorder. While such victims might be genuinely wrong in their judgments, it is important to handle them with caution to prevent causing unnecessary harm. Most people feel misjudged, especially when the symptoms surface. Someone with ADHD can be unfairly judged as disinterested in an activity. In a real sense, the condition leads to a lack of concentration.

10. You feel disconnected from the world

Mental illnesses are known to leave victims feeling out of place and disconnected from reality. To expound further, people battling depression struggle to understand their situations and that of others. This can create a disconnect, especially regarding personal relationships or business. As mentioned earlier, mental illnesses make victims doubt themselves and their ability to cope with real-life situations. Due to this, victims usually feel out of place when required to participate in everyday activities. Think work, school, or social interactions.

11. You feel like giving up

The importance of creating awareness of mental illnesses cannot be overstated, especially due to the need to help victims in their fight against the disorders. Without proper care and assistance, it is easy for people dealing with mental illness to stop putting up a fight and give up. This is due to the stigma and stereotypes surrounding mental illnesses. These biases make it hard for victims to cope with their already difficult situations. Conditions such as depression, Bipolar disorder and ADHD can leave victims feeling isolated and without the will to push on.

12. You feel like always pretending

Being honest, not everyone can understand mental illnesses and their true implications. While others might encourage you to discuss your issues, opening up never feels okay since no one can truly understand a mental disorder without experiencing it. Some people pretend to care, only to be judgmental later on when the symptoms surface. To avoid being judged or treated differently from others, most victims prefer keeping their personal struggles to themselves. Pretending to be okay does little to fight mental illnesses since the symptoms can worsen if proper care is not undertaken.

13. You fail to understand what you are going through

Dealing with mental disorders can be overwhelming, especially when having to juggle between the condition and personal responsibilities. For most victims, mental disorders make life unbearable since, once diagnosed, nothing will ever be the same again. Dealing with work, school or other responsibilities can be too much to handle for someone diagnosed with a mental disorder. Due to this, it is essential to take time to understand people suffering from mental illnesses. It’s also vital to learn how to help them overcome their conditions.

14. You believe you will never get better

Although medication can help reduce symptoms and manage mental illnesses, the risk of recurrence remains high. That’s especially true for people with a history of mental disorders. Due to this, most patients doubt their ability to recover since the disorders can reoccur later on despite being managed. The lack of enough information at the time of diagnosis usually leaves patients skeptical of successful recovery.

Final thoughts on what it’s really like to live with mental illness.

As can be seen from the above discussion, mental illness is a serious condition that requires adequate attention. Awareness of mental illnesses has increased over the years. Still, a lot more still needs to be done to protect the welfare of people diagnosed with the disorders.

Living with mental disorders is not easy. It’s especially challenging when people must deal with social stigma and stereotypes. Unfortunately, some people still view mental illnesses negatively thus making it hard for victims to cope with their conditions. To help out in the fight against mental illnesses, it is essential to consider the various challenges victims are forced to face.

Having knowledge on what it feels like to battle mental disorders will surely help victims in coping with their respective mental disorders.

How The No-Makeup Selfie Is Changing The Face of Beauty

May 25, 2019 by Power of Positivity

The no-makeup selfie is taking over Instagram and Facebook, and we couldn’t be more happy. For years, makeup companies have been advertising their products to women and have succeeded in making them believe they aren’t beautiful without slathering on pounds of makeup.

However, a new movement has emerged and women have taken back their power. They know that our real worth isn’t based on what we look like, and that self-love is the newest form of beauty.

The women below have done the no-makeup selfie challenge to show women everywhere that it’s okay to be natural. It’s okay to walk out of the house without spending an hour putting makeup on. It’s okay to love yourself as you are. We hope these photos inspire you to ditch the makeup (even if it’s just for a day) and let your natural beauty shine!

Here’s how the no-makeup selfie is changing the world:

1. This woman definitely makes the no-makeup challenge look good! Sometimes it’s nice to just let your face breathe and allow your natural beauty to shine.

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A post shared by Official IG of Toria Nichole? (@torianicholexoxo) on May 22, 2019 at 6:21am PDT

2. Even Miss Georgia 2018 decided to post a no-makeup selfie. Way to represent all the natural beauties out there!

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A post shared by anniejorgensen (@anniejorgensen) on May 21, 2019 at 7:22pm PDT

3. Being natural is being free. Free from society’s crazy expectations of what a woman “should” look like.

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A post shared by Areesha Kamran | Blog (@areesha_kamrann) on May 22, 2019 at 5:47am PDT

4. This girl is rockin’ the natural look!

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A post shared by CHLOE (@lolly_bloody) on May 21, 2019 at 8:00am PDT

5. Every woman should feel confident in her own skin, because you’re already beautiful without makeup. 🙂

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A post shared by Courtney Lando (Ash) (@innerbeautybycourtney) on Dec 24, 2018 at 11:08am PST

6. Natural is beautiful.

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A post shared by Twitch Gamergirl (@asevera_tv) on Apr 4, 2019 at 12:33pm PDT

7. “When did real faces become bad?! When did real looking skin became our enemy?”

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A post shared by Teodora (@teolite) on Mar 19, 2019 at 2:40pm PDT

8. Nothing like a day at the beach to show off your no-makeup look!

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A post shared by Abbey? | Fitness & Nutrition (@abbeymateo) on Mar 31, 2019 at 11:04am PDT

9. Not only is this woman an amazing poet and person all around, but she regularly shows her face without makeup on social media, empowering women everywhere.

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A post shared by Janne Robinson (@jannerobinson) on May 7, 2019 at 8:08pm PDT

It’s important to love the skin you’re in, and one of the best ways to do that is to go makeup free! Plus, going without makeup comes with a lot of health benefits as well. Not only will your pores have a chance to breathe without makeup clogging them, but studies show that going without it can increase your confidence and self-esteem. By learning to love yourself without a made up face, you can be more authentic in your interactions and relationship with yourself. So, try the natural look out; you might be surprised how good it feels!

10 Signs You Are Doing Too Much Cardio

May 25, 2019 by Power of Positivity

The importance of cardio exercises cannot be overstated, especially when it comes to improving heart health and preventing chronic diseases. As you might be aware, a large number of people consider cardiovascular exercises to be among the most effective ways to cut down on excessive fat and maintain a good a physique. However, similar to overdoing other activities, too much cardio exercise can harm body. Furthermore, it leads to excessive fatigue which can negatively affect your heart.

10 signs you are doing too much cardio

1. Excessive soreness

It is normal to experience joint and muscle soreness when starting out on cardiovascular exercises. But excessive soreness indicates that you are overindulging in your cardio for health routines. Of course, it is normal to want to push beyond your limits, especially if you have massive fitness or weight loss goals. However, exceeding your limits with cardiovascular training can lead to injuries which, in severe cases, can even prevent you from carrying out your daily activities.

As such, you should note minor pains. That’s because they usually signal the onset of recurrent muscular and joint injuries. If the soreness is excessive, then you need to take a break from cardiovascular exercises, and consider taking up different workout routines.

2. Recurrent fatigue

Since cardio workouts are an effective form of intensity training, it is normal to feel excessively tired every once in a while, especially when you go hard in your training session. However, if your fatigue levels never go down no matter how long you rest, then you need to consider slowing down on your cardiovascular routines. Cardio for health is advisable as long you follow your trainer`s instructions and avoid overdoing the routines. You will be shocked to learn that cardio-related fatigue can last even up to a week for people. That’s especially true for those who overindulge in aerobic exercise.

Do you experience abnormal fatigue that never seems to go away. Then you should take a break and try out other workout routines. Remember, overburdening your heart muscles can lead to several cardiovascular illnesses which, if not immediately addressed, can prove to be fatal.

3. Looking and feeling weak

Contrary to popular belief, cardiovascular exercises are not enough to give your body that picture-perfect look. For you to achieve your body goals, you will need to mix cardio for health with other strength exercises. Focusing on aerobic exercises only can leave you disappointed, especially when instead of looking fit and strong, you start appearing frail, skinny and without any definition. Put simply, overindulgence in cardiovascular routines more often than not depletes muscle mass, leaving an individual looking skinnier than normal.

As such, it is advisable to alternate your workout routines and reduce aerobic exercises until you find the right balance for your body. Finding the perfect balance isn’t as hard as one might perceive, in fact, by collaborating with your trainer and other fitness experts, you can discover exercises that will help you to achieve all your body goals. However, if you feel extremely weak, then you should consider taking a break from exercising to regain your body strength.

4. Lack of sleep

As revealed in a study on exercises and hormonal secretion, exercising excessively can lead to sleeping problems. To explain further, overindulgence in cardiovascular exercises leads to the excretion of stress hormones such as cortisol which usually lead to a lack of sleep. Although most doctors will advise you to try regular workouts to fix a sleeping problem, excessive exercise can do quite the opposite. That is, you can spend the entire day working out only to toss and turn desperately yearning for sleep during night.

Therefore, if you have sleeping problems that were not present before you started cardio for health, then you should consider toning down your aerobic exercises. The lack of enough sleep greatly reduces your chances of achieving your workout goals since your body needs adequate time to recover.

5. Belly fat is not disappearing

As mentioned earlier, most people take up cardiovascular exercises to shed off excessive fat. However, if you have been religiously following your cardiovascular routine without any observable results, then chances are you are overindulging in your exercises. To shed off that notorious belly fat, you will need to combine cardiovascular exercises with strength training.

Cycling, running or swimming alone can`t shed off the usually hard to eliminate tummy fat; however, a combination of strength and aerobic training will ensure that all excess fat is used to build muscle mass. Therefore, you should consider changing your workout routines if you have been struggling to lose belly fat.

6. Reduced enthusiasm

While it is normal to lack motivation or enthusiasm at some point in your workout journey, you should be concerned if you completely dread working out. A large number of people start their workout regimens with a lot of enthusiasm which fades over time. However, determined people never give and persevere through the challenging days in a bid to achieve their respective goals. If you were initially determined to stick to your workout routine but now feel like quitting, then you should consider taking a break from your cardiovascular routines.

Overindulging in aerobic routines can dampen your moods to exercise. That’s because you might have a habit of exceeding your limits regularly. Due to this, it is advisable to take a break off your cardiovascular routines to allow your body to recover. Instead of forcing yourself to persevere through the hectic routines, you should consider trying out new exercises that can improve your workout experience.

7. You spend over an hour doing cardiovascular routines

If you are looking to gain muscle mass and shed off the excessive fats, then aerobic exercises should not be your primary focus. You might be tempted to spend more time on your cardio sessions. Still, you should consider taking a break if cardiovascular exercises make up most of your workouts. As any fitness expert will tell you, repeating the same routine can be draining and mentally exhausting.

Therefore, to avoid overindulging in a single routine, it is advisable to take time and plan for your work out sessions; preferably with an expert. Instead of exercising without a solid plan, try scheduling different routines to make your workouts more enjoyable and effective.

8. It doesn’t excite you

Most people head to gyms or indulge in cardiovascular exercises due to the feel-good factor that comes with self-improvement; however, if you no longer feel excited or proud of your gains, then maybe it’s time to take a break. No matter how much you might love running, swimming, biking, or even dancing, repeating the same activities might get you bored over time.

Therefore, you eventually notice that your drills no longer excite you despite achieving positive outcomes. So the chances are you are overindulged and need to take an immediate break from your routine. The best way to achieve your fitness goals is to find challenging activities that are exciting at the same time.

9. You are prone to injury

Unfortunately, overindulgence in cardiovascular exercises can make you prone to injury. When working out, it is important to give your body enough time to recover. Since cardiovascular exercises can be performed outside the gym, it not uncommon for people to overwork themselves in the name of ‘doing what they love’.

It is okay to run for a couple of hours. But running the entire morning and afternoon will only reduce your body’s ability to operate at an optimal level. Therefore, if you easily sustain injuries either when walking or doing simple routines, then maybe you are overdoing your cardiovascular routines.

10. You only know cardiovascular exercises

Of course, it is not bad to perfect aerobic exercises. But understanding other workout routines is crucial for you to achieve positive results. Therefore, if you know nothing about other workout techniques, then chances are you are focusing too much on cardiovascular exercises.

As you improve your overall health and strength, blend cardio with other moves. Knowing too little about other routines can leave your disappointed, especially once your body is in peak shape.

Final thoughts on the signs of doing too much cardio

As established throughout the article, too much of cardiovascular exercise can be harmful to your overall health. To avoid overworking your body with excessive aerobic workouts, it is advisable to know the above-listed signs.

The best way to perform cardiovascular routines is by alternating them with other strength and resistance workouts. By doing so, you will be helping your body to find the perfect balance between shedding fat and building muscles. Most people do not know when they overdo aerobic exercises. So be on the lookout for these signs every now and then.

If you have experienced any of the above-stated signs, then you should consider altering your workout routines with immediate effect. Remember, too much cardiovascular exercises can weigh you down and leave your body feeling weak and extremely fatigued.

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1. Breathing Exercises for Anxiety You Can Practice

Diaphragmatic Breathing (Belly Breaths)

2. Mindfulness Exercises for Positive Mental Wellbeing

Mindfulness Exercises You Can Incorporate Into Your Daily Routine

3. Visualization Exercises to Promote Calmness

How to Practice Visualization

4. Muscle Relaxation Exercises for Mental Wellness

How to Perform Progressive Muscle Relaxation

5. Physical Exercises to Better Your Mental Health

Some Go-To Physical Exercises to Try

Final Thoughts on Exercises for Anxiety

6 Things That Happen To Your Body When You Eat Probiotics Every Day

1. Your Heart Becomes Healthier

a) Blood Pressure

b) Cholesterol

2. Your Immunity Gets Stronger

a) Antibodies

b) Gut Bacteria

c) Immune Cells

· Respiratory infections

· Urinary tract infections

3. Your Digestive Health Improves

a) Balancing Bacteria

b) Easing Digestive Disorders

c) Diarrhea Prevention and Treatment

4. Your Kids Are Less Likely To Have Allergies

5. Your Mental Health Gets Better

a) Chemical Workers

b) Depression

c) Reviews

6. You Lose Weight

a) Satiety

b) Dietary Fat

c) Calorie Burning and Fat Burning

d) Belly Fat

e) Weight Loss

Final Thoughts On Some Things That Happen To Your Body When You Eat Probiotics Every Day

12 Natural Cold Sores Remedies

Boosting the Immune System With Foods

Vitamin E Supplementation

Zinc

Vitamin C

Wear Sunscreen

Aloe Vera

Peppermint Essential Oil

Echinacea Tea

Ice

Tea Tree Oil

Hydrogen Peroxide

Lemon Balm/Lemon Essential Oil

Distinguishing Cold Sores

Final Thoughts on Cold Sores Remedies

What It’s Like to Live With Mental Illness

1. You feel as if you are losing control

2. You start believing that you are unworthy

3. You believe you are bound to make mistakes

4. You feel it’s impossible to be happy again

5. You feel trapped

6. You become scared of yourself and others

7. You lose your identity

8. You find it difficult to fit in

9. You feel misunderstood

10. You feel disconnected from the world

11. You feel like giving up

12. You feel like always pretending

13. You fail to understand what you are going through

14. You believe you will never get better

Final thoughts on what it’s really like to live with mental illness.

Here’s how the no-makeup selfie is changing the world:

1. This woman definitely makes the no-makeup challenge look good! Sometimes it’s nice to just let your face breathe and allow your natural beauty to shine.

2. Even Miss Georgia 2018 decided to post a no-makeup selfie. Way to represent all the natural beauties out there!

3. Being natural is being free. Free from society’s crazy expectations of what a woman “should” look like.

4. This girl is rockin’ the natural look!

5. Every woman should feel confident in her own skin, because you’re already beautiful without makeup. 🙂

6. Natural is beautiful.

7. “When did real faces become bad?! When did real looking skin became our enemy?”

8. Nothing like a day at the beach to show off your no-makeup look!

9. Not only is this woman an amazing poet and person all around, but she regularly shows her face without makeup on social media, empowering women everywhere.

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10 signs you are doing too much cardio

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