Doctor Explains the Link Between Vitamin D and Depression

April 26, 2023 by Dr. Kirstin Kraft

Did you know that Vitamin D deficiency can lead to poorer mental health? Well, it can, and you must stay on top of your levels, especially in the wintertime when the sun is not out as much. Your body needs optimal levels of Vitamin D to function correctly. When your levels are too low, it can lead to seasonal affective disorder, schizophrenia in adults, and depression.

These are the most common types of mental health issues that can occur from low levels of Vitamin D. There is a multitude of other health conditions that can present themselves when Vitamin D is too low, including heart disease, rickets (in children), issues with low bone density and bone softening, and cancer.

What is Vitamin D?

Even though it’s referred to as Vitamin D, it acts as a hormone in the body. It’s processed by the kidneys and liver and converted to an active hormone. The brain has Vitamin D receptors like your heart and immune system. Researchers have found that many people with depression have insufficient Vitamin D levels in their blood, which also links to postpartum depression.

Sun exposure is the most natural way your body can acquire Vitamin D. Since it is a fat-soluble vitamin, you must supplement it with a healthy fat such as nuts or avocado for it to be adequately absorbed. If you choose not to take it with healthy fat, it won’t be absorbed nearly as well, and you won’t get the most out of your supplement.

There are Vitamin D receptors in four different places in our bodies: the brain, the heart, the muscles, and the immune system. This vital nutrient goes to the liver and the kidneys, converting it into an active hormone. When it’s in the active hormone form, it helps the body to absorb calcium. So as you can see now, the importance of optimal Vitamin D levels is multifaceted.

People with Depression Have an Increased Chance of Having Vitamin D Deficiency

Did you know that someone who is depressed has a higher chance of having a deficiency than someone who is not depressed? In some cases, Vitamin D deficiency is the only cause of depression. But in most cases, it’s multifactorial, with multiple reasons that someone suffers from depression. So it’s essential to address the whole person to treat it holistically. Anyone who attempts to treat depression should always know the Vitamin D levels of the person they are treating.

If you haven’t had your levels checked in a while, it’s essential to know the symptoms of Vitamin D deficiency:

Forgetfulness
Hair loss
Bone pain
Trouble sleeping
Loss of interest in activities once enjoyed
Increased anxiety
Fatigue
Mood changes
Feelings of hopelessness
Feelings of sadness
Suicidal thoughts
Decreased appetite or loss of appetite
Excessive weight loss or weight gain
Muscle weakness
Getting sick more easily

See your doctor if you see any of these symptoms, especially if you experience them in multiples. They can test to ensure that isn’t the cause because it’s such an easy fix. In addition, it’s also important to be aware of foods that are naturally high in vitamin D, including:

Egg yolks
Fish liver
Beef liver
Canned fish like sardines
Fish: tuna, trout, salmon mackerel, swordfish
Cod liver oil

Some orange juices, plant and dairy milk, and cereals are fortified with Vitamin D and can be an excellent way to get Vitamin D through food.

Supplementation Guidelines

Vitamin D toxicity typically occurs from taking supplements. The lower levels of Vitamin D found in food are less likely to reach any level of toxicity. Even with supplementation, toxicity due to Vitamin D is rare, but it’s still something to be aware of.

The two primary forms of D are D2 and D3. Studies show that D3 is more effective at raising Vitamin D levels in the body, so D3 is the choice of most health practitioners when suggesting supplementation. Unless specifically recommended by a trusted healthcare professional, avoid taking more than 4,000 IU daily, which is considered the safe upper limit.

The RDA for children, teens, pregnant women, and adults nineteen years and older is 600 IU (15 mcg) daily; for adults over seventy, it’s 800 IU (20 mcg) daily. Therefore, it’s easy to remember since anyone less than 70 years of age should supplement with 600 IU, and seventy and over, bump it up to 800 IU.

Supplement Quality

Many people think that because they buy a supplement, it will automatically do what it says it does and have a therapeutic effect on the body. This is not necessarily the case, and sometimes they can cause harm. Avoid low-quality supplements. It’s better not to take them than to take them because they can be tough on the liver and cause toxicity. Many are buying supplements from Amazon, which are not regulated at all, or lower-priced discount supplements from the drug store. Many times lower quality supplements say they have x amount of whatever vitamin or nutrient. But that’s inaccurate. Besides that, they generally have lots of fillers which can also be harmful.

Every supplement you put in your body must be third-party tested. Instead of researching yourself, ask your physician, pharmacist, or mental health provider for a specific product recommendation.

Why is professional guidance important?

Supplements are not regulated by the FDA as drugs, only as food, and therefore need to be third-party tested. When supplements are third-party tested, you can ensure that the supplements you’re buying have what they claim to have in them. Third parties that test the various supplements have no relation to the company or incentive to misreport.

Advice From Harvard on Selecting Supplements (Vitamin D or Any Others)

Below is an excerpt from Harvard Medical School explaining what you should know when considering a supplement.

“It’s often hard to balance sober scientific judgments against simple, forceful claims for health in a pill. If you are considering taking a supplement, here are a few cautions:

Beware of extravagant claims; if it sounds too good to be true, it is usually not true.
Beware of testimonials and endorsements, especially from celebrities. Even the most sincere, well-meaning success stories offered by friends and relatives without financial incentives can’t establish a product’s safety or efficacy.
Beware of the idea that if a little is good, more is better. Although vitamin A is essential for health, for example, doses that exceed the RDA (3,000 IU a day for men, 2,330 IU for women) increase the risk of fractures. And as noted above, a high intake of folic acid may increase the risk of certain tumors.
Beware of meaningless terms. The list includes all-natural, antioxidant-rich, clinically proven, anti-aging, and other vague but seductive claims that a product will promote heart health, prostate health, sexual prowess, energy, weight loss, fat loss, muscle power, and the like.
Beware of interactions between supplements and medications. A survey of over 3,000 people ages 57 through 85 found that 49% used at least one supplement, 81% used at least one prescription medication, and 37% of men over 74 used five or more prescription drugs. Always tell your doctors and pharmacists about any supplements you take and ask specifically about potential interactions with your prescription and over-the-counter medications.
Beware of adulterated products. The FDA has withdrawn over 140 products that were laced with undisclosed pharmaceutical ingredients. Products touted for sexual performance, weight loss, and athletic performance are the most likely to be contaminated with medications.
Beware of products that contain less — or more — than they claim. Since you won’t have the protection of FDA oversight, it’s hard for you to know what you’re actually getting. In general, products that are voluntarily submitted for approval by private organizations like the United States Pharmacopeia (USP) or NSF International are your best bet.”

Final Thoughts on Vitamin D and How It Can Impact Mental Health

Vitamin D deficiency can cause depression and other mental health issues, so you must be aware of your levels and that even if you do have low levels of Vitamin D, that likely isn’t the only cause of the mental health concern. Age can contribute to a deficiency because older adults generally spend less time in the sun, and the skin becomes less efficient at producing it. If you or anyone you know is suffering from depression or any other mental health concern, reach out to a holistic provider and make sure you know your Vitamin D levels.

Always remember to take Vitamin D alongside a healthy fat and don’t exceed over 4000 IU daily without getting tested and explicit instruction from your mental health provider. Only consume high-quality, therapeutic-grade supplements, third-party tested, so you know they’re safe.

8 Behaviors That Reveal Someone Has Mild Depression

April 25, 2023 by Kristen Lawrence

If you have mild depression, you may not recognize the signs immediately. Often, people with low-grade depression, or dysthymia, brush off feelings of hopelessness or fatigue. They may attribute minor depression to a particular event, such as a divorce, job loss, or other distressing situation. However, depression isn’t a passing mood but a serious condition requiring proper treatment and care.

Recognizing the signs from the start can help prevent mild depression from turning into major depression. People with low-grade depression experience many of the same symptoms as someone with severe depression. However, the symptoms are often much less intense and more subtle. Dysthymia may cause the following symptoms:

anger or frustration
hopelessness and despair
self-hatred
loss of interest in hobbies or activities
feelings of guilt or shame
cognitive problems such as distractedness and memory loss
low motivation
social withdrawal
body aches that have no apparent cause
sleeping more or less than usual
changes in appetite
rapid weight loss or gain
reckless and impulsive behavior

Remember that these symptoms don’t always signal a mental disorder like depression. But if they persist for months, seeking professional help is vital. You can intervene to prevent long-term mental health issues when you know the signs of mild depression before it becomes more pervasive. Let’s review the behaviors someone with low-grade depression may display so you know what to watch for in yourself and others.

Eight Common Behaviors of Someone With Mild Depression

1. Persistent Sadness or Low Mood May Reveal Mild Depression

The most common sign of depression includes a consistent lack of energy and feelings of despair. Someone with a depressed mood may also withdraw from activities they once enjoyed due to a lack of motivation. Feeling down occasionally is normal, but people with depression struggle to feel joyful or content daily.

2. Changes in Appetite and Sleep Could Reveal Minor Depression

Another telltale sign of depression involves changes in sleeping habits and appetite. Depression often co-occurs with insomnia since it disrupts neurotransmitters involved with mood regulation and the circadian rhythm. A low mood may trigger other sleep disturbances also, such as oversleeping or undersleeping.

In addition, many people with mental illnesses have trouble maintaining a healthy appetite. Therefore, changes in appetite, such as overeating or undereating, are hallmark signs of depression. That’s because depression triggers abnormal activities in the brain’s reward and interoceptive neurocircuitry.

3. Decreased Concentration and Memory May Indicate Mild Depression

If you suffer from a depressed mood, you may experience cognitive impairment, forgetfulness, and difficulty concentrating. Many people with low-grade depression notice subtle changes in their memory, such as forgetting important details or appointments. They may also become more distracted and have difficulty focusing on work or school assignments. Finally, depression may result in diminished problem-solving and decision-making skills.

4. Loss of Interest in Hobbies and Activities

Sadly, depression can lead to anhedonia or a reduced ability to experience satisfaction from activities and relationships. This lack of pleasure can affect every facet of life and potentially snowball into major depression. Not being able to enjoy life can lead to apathy and hopelessness, causing social withdrawal and extreme isolation.

5. Neglecting Responsibilities and Self-Care Can Reveal Minor Depression

Procrastination, self-neglect, and poor hygiene represent classic symptoms of dysthymia. People with depression often don’t have the energy to devote to proper self-care. Of course, they don’t want to neglect their well-being and responsibilities, but the pressures of daily life may overwhelm them. Therefore, they might procrastinate or avoid tasks to prevent further burnout and mental distress. In addition, their academic or work performance may suffer because of their mental health.

6. Social Isolation and Withdrawal May Result From Mild Depression

Unfortunately, people with depressive disorders often feel like a burden or inconvenience to others. They don’t want their painful emotions to affect people, so they engage in avoidance behavior and social isolation. Also, depressed people may find comfort in loneliness because it’s a reprieve from the constant chatter of modern life.

They may want to socialize but struggle to find genuine connections in the hustle and bustle. Because they feel disconnected from the world, they may avoid contact with even close friends and family.

7. Negative Thinking Patterns

Rumination, negative self-talk, and self-criticism may accompany a persistent low mood. Usually, people who suffer from depression have unrealistic expectations for themselves. When they can’t meet these standards, their self-esteem takes a nosedive, and they judge themselves harshly. If you experience repetitive, intrusive thoughts and feelings of worthlessness, it may indicate depression.

8. Self-Medicating Behaviors May Reveal Mild Depression

Unfortunately, many mental health disorders often coexist with substance abuse and addiction. It’s a vicious cycle since self-medication can temporarily numb mental distress but can cause irreparable psychological harm. Without proper coping skills, people with mental disorders may use alcohol or drugs to escape the pain. In addition to excessive alcohol consumption, some take prescription medications to relieve stress or discomfort.

The U.S. Department of Health and Human Services (HHS) Substance Abuse and Mental Health Services Administration (SAMHSA) reported sobering findings on drug use and mental illness. In 2021, nearly 17% of U.S. residents aged 12 and older met the criteria for having a substance use disorder. 13.5% of young adults aged 18-25 experienced co-occurring substance abuse and mental illness in the past year.

If you have depression, you may feel hopeless about your ability to recover or manage symptoms. Fortunately, you can improve your mental health with lifestyle changes and a traditional treatment plan. Exercising, prioritizing sleep, practicing stress-management techniques like meditation, and eating a balanced diet can help you feel better. Also, getting plenty of sunshine, laughing with friends and family, and using positive thinking will enhance your mental health.

Final Thoughts on Early Intervention for Mild Depression

Recognizing mild or minor depression in yourself or others isn’t always easy since the signs are often subtle. However, being able to spot the symptoms before they worsen could potentially save lives. Typical signs of a depressive disorder include a persistent low mood, lack of motivation, fatigue, and social withdrawal. Also, changes in appetite and sleeping habits, neglecting self-care, and self-medicating could signal depression.

If you’re experiencing signs of a mental illness, never feel guilty or ashamed about asking for help. Proper treatment will improve your quality of life and give you the tools to succeed. Supporting mental health with mild depression involves seeking professional support and incorporating positive habits. By prioritizing self-care and creating balance, you’ll start feeling rejuvenated and have a new lease on life.

Study Reveals Why Narcissists Are Usually Physically Attractive

April 25, 2023 by Kristen Lawrence

Most people want to avoid narcissists because of their toxic behaviors and abusive tendencies. However, studies show many physically attractive people have narcissistic traits, so you may find them appealing before they show their true colors. We’re biologically wired to seek out good-looking people because it gives us an evolutionary advantage. Our primitive brains see beautiful people and associate them with better genes, intelligence, and other positive traits.

Unfortunately, being physically attractive has its pitfalls, as scientists have found that alluring, seductive people display more selfish behaviors. They may not have a full-blown personality disorder, but they often put themselves first and have an inflated ego. But many people still consider narcissists more desirable because of their charm, quick wit, and physical appearance.

If you find someone physically attractive, get to know them before you unwittingly fall for a potential narcissist. They may have a pretty face, but it’s not worth the heartache and pain you’ll inevitably experience. Below, we’ll explain why we tend to find narcissists so tantalizing, despite all the warning signs.

Here’s Why Narcissists Are So Attractive, According to Science

According to a meta-analysis published in Evolution and Human Behavior, physically attractive people tend to be more selfish. Because of fitness and evolutionary advantages, good-looking people believe they deserve whatever they want. Therefore, they display more self-centered behaviors to achieve their goals and retain their spot in the social hierarchy.

Prior studies have proven that people treat physically attractive individuals more favorably. However, scientists have performed little research on the behaviors and actions of good-looking people. Currently, two prevailing theories on attractiveness exist: the “what is beautiful is good” theory and the evolutionary theory of beauty.

The former posits that people treat handsome or beautiful individuals more approvingly, positively influencing their behavior. Contrastingly, the latter theory states that attractive people tend to have narcissistic traits and feel entitled.

Since these theories are opposites, researchers wanted to investigate several studies to uncover the truth. Do narcissists behave selfishly because of fitness advantages, or do they act benevolently in response to how people treat them?

First, we’ll discuss what these two theories suggest before explaining the study.

Are Physically Attractive People Self-Serving or Altruistic?

Previous studies show that beauty has many advantages, including improved mental health, relationships, and social status. In evolutionary terms, physically attractive people tend to have healthier, more robust genes that benefit potential mates. People usually perceive them as more mentally healthy, intelligent, and resourceful, reinforcing their inflated egos.

However, in the “what is beautiful is good” theory, gaining people’s approval makes narcissists more selfless and generous. In other words, even if a person displays a self-important attitude, they keep their ego in check and have empathy. When they receive positive feedback from others, they feel motivated to share that kindness and affection. They internalize these supportive, pleasing opinions and make them part of their personality.

On the contrary, the evolutionary theory suggests narcissists act more selfishly because of their good looks. They know people see them as superior and physically attractive, so they behave accordingly. That attitude colors their entire persona, making them believe they deserve preferential treatment.

Narcissists know they have certain fitness advantages that make them appealing and desirable to potential mates. Because they have greater bargaining power, they often put themselves first in relationships. From a young age, narcissists believe they deserve the world and will manipulate others to obtain their desires.

They use their charm, intelligence, and power to attract mates who might otherwise find them intolerable. However, their beauty and irresistible energy draw people to them like a moth to a flame. They realize their influence on others and only pursue those reinforcing their inflated self-image.

As you might expect, the authors concluded that narcissists behave more selfishly because of their physical advantages.

The Study on How Physically Attractive Narcissists Manipulate People

The scientists conducted five studies to analyze whether beauty results in altruistic or entitled tendencies. Their studies included over 1,300 people, comprising four samples with American Amazon workers and one with Chinese undergrads. The researchers measured self-centered intentions and behaviors in both public and private settings. Also, they either measured or manipulated psychological entitlement.

The researchers discovered that self-perceived attractiveness made participants feel more entitled. Narcissists set aside more resources for themselves, believing their social status made them more deserving. Also, the scientists found that manipulating participants into feeling entitled led to more egotistical intentions. Even if participants didn’t feel physically attractive, they responded positively to the researcher’s opinions.

Finally, when researchers made participants feel more attractive, they displayed heightened self-absorbed intentions and behaviors. In public settings, narcissists put their good looks aside and focus more on making a positive impression. Behind closed doors, they used their attractiveness to obtain more control and power.

However, in group settings, they considered how their behavior might influence their social status and future privileges. So, they wanted to win people over as a means to an end, usually to gain access to more abundant resources and opportunities.

Overall, researchers confirmed prior studies’ conclusions about the relationship between good looks and narcissism. Physically attractive people usually gratify their egos by pursuing relationships and opportunities that enhance their status.

They tend to act more selfishly since they believe they can offer exclusive benefits to their partner. Narcissists also think they deserve certain privileges and treatment because of their beauty, intellect, and social prowess. Finally, they seek rewards to fulfill their needs, regardless of how their behavior impacts others.

Final Thoughts on Why the Good Looks of Narcissists

Have you ever noticed that physically attractive people act more entitled or self-absorbed? You do not imagine this behavior; science shows that narcissists use their beauty to manipulate and control people. They know they’re irresistible and can get what they want without trying. Narcissistic people view others as a means to an end and have no problem trampling people to increase their power and status. So, don’t allow someone’s beauty to cloud your judgment €” they might not have your best interests at heart.

30 Affirmations for Men to Make Women Fall in Love

April 24, 2023 by Sarah Barkley

Affirmations for men can help you in many life areas, including building an emotional connection with your partner. They can help you develop and maintain a meaningful relationship full of love and happiness. By using positive affirmations in their daily routine, men can improve their relationships and deepen their connection with their partners.

Affirmations for relationships are positive phrases that improve your relationship quality. Besides that, they help you build healthy ideals and behaviors. They can promote healthy communication, trust, and respect to form an ideal connection.

Positive affirmations for men can help make women fall in love with them. That’s because they encourage better relationships, helping you nurture your romance.

Affirmations for Men to Strengthen Emotional Connection

Using affirmations for emotional connection inspires vulnerability and positive communication. It can also help build emotional intimacy, allowing you and your partner to have a fulfilling bond. Some affirmations for men to use in this situation include:

1 – I show my appreciation daily.

Showing appreciation for your partner is one of the best ways to build and maintain a connection. When she knows that you appreciate what she does and who she is, it can strengthen your relationship. Your bond will deepen, and she’ll want to keep doing the things you love.

2 – I show respect to my partner when I communicate with them.

You won’t always agree with your partner, and disagreements will happen. However, showing respect despite the topic shows her that you’re good for her. It will make her comfortable communicating and working through anything.

3 – I express my needs to my partner even when it leads to vulnerability.

You might withhold things from your partner to avoid vulnerability, but it’s necessary for a stronger relationship. When you open up and help her understand what’s on your mind, it can take your romance to the next level.

4 – I am honest with my partner about everything.

Honesty is essential for a healthy, strong relationship. Even small lies can cause irreparable damage. This affirmation for men can help you remember to be honest despite how hard or uncomfortable it is.

5 – I communicate with love even when going through hardship.

Communicating with love can make a difference in strengthening your relationship. Overcoming problems is necessary, and it can make you and your partner closer than before. Repeat this affirmation for men before discussing issues or hardships with them to ensure it lasts.

6 – I nourish this relationship by expressing frequent gratitude.

Telling your partner how grateful you are is one way to nourish your relationship. Repeating this phrase reminds you of that daily, continually allowing you to build a bond with your love. Consider showing her your gratitude while also vocalizing it so you can be sure she doesn’t miss it.

7 – I am considerate and kind when I speak to my spouse.

Arguments can make you want to say things you don’t need, but giving in can destroy what you have with your partner. When you tell yourself you’re considerate and kind, you act that way when communicating with the woman you love.

8 – I listen to what my partner needs to say without interrupting.

One way to build and maintain a connection is to listen. Don’t comment on what she says until she’s finished speaking so she knows you hear her. Otherwise, she might think you were planning a response rather than listening.

Affirmations for Physical Attraction

These affirmations for men can help foster physical attraction from their partners. Some ideas include:

9 – I am happy and confident with who I am.

Being happy and confident with yourself can increase physical attraction. People notice when you feel good about your appearance, and positivity attracts others. This affirmation for men can make your partner feel physically drawn to you.

10 – I know what my partner wants and strive to provide it.

Awareness of what your partner wants is one of the best ways to promote attraction. It’ll strengthen your relationship when she sees that you pay attention and want to give her what she desires.

11 – I prioritize passion and attentiveness with my partner.

Prioritizing passion and attentiveness is one of the best things you can do to strengthen your relationship. You’ll continually deepen your bond and build an unbreakable connection.

12 – I am a loving and positive partner.

Telling yourself that you’re loving and positive will help you behave that way toward your significant other. It’ll be in your mind, encouraging you to do things to promote a healthy relationship.

13 – I am finding ways to have quality time and perform romantic gestures toward my partner.

Spending quality time together and doing romantic things is a beneficial way to build physical attraction. When your partner feels good about the relationship, they’ll be more attracted to you. You don’t have to plan anything extravagant because quality time could involve simplicity and intimacy.

14 – I attract love from my partner.

Telling yourself that you attract love will make it possible in your life. You’ll subconsciously do things that your partner likes, encouraging sexual chemistry.

15 – I am grateful for the pleasure my body provides me.

Physical attraction involves pleasurable thoughts and sensations. When you’re grateful for the experience, you’ll embrace it more often.

Affirmations for Partnership and Equality

These affirmations for men encourage a healthy partnership and equality. It’s an essential aspect of developing a stronger connection. You can start with the following phrases:

16 – I am comfortable setting boundaries and respect my partner’s in return.

Setting and implementing boundaries is essential to building a healthy relationship. When your partner knows your limits, it’s easier to communicate and interact positively. Respecting your partner’s boundaries is necessary to build a stronger relationship.

17 – I accept my partner’s opinions, even when they differ.

Having different opinions and ideas is common, and that’s okay. Part of developing a strong and healthy relationship is accepting it respectfully.

18 – I help my partner reach their goals and succeed in life.

Having a partnership requires helping your significant other when necessary. Your partner might ask for help, or they might not, but stepping in with support when you see a need can strengthen your bond.

19 – I am open to my partner’s differing perspectives.

One of the best things about being in a relationship is having someone you trust to weigh in with differing perspectives. It can also help you see things differently and make better life choices. Strengthening your relationship requires being open to their mindset and appreciating their differences.

20 – I balance my and my partner’s needs.

You and your partner will often need different things. A successful partnership requires finding a balance that allows both of you to get what you want and need.

21 – I value my partner as an equal.

Valuing your partner and viewing them as an equal contributor to the relationship is essential. This affirmation for men reminds you that it helps build a healthy bond.

22 – I am on a team with my partner as we go through life.

Being teammates is the best way to go through life with a partner. Working together allows you the best opportunities and strengthens your bond. You’ll feel closer when you view one another as a teammate rather than separate forces.

Affirmations for Men for Long-Term Commitment

Affirmations for men who want a long-term commitment can help them prioritize strengthening the relationship. Some ideas include:

23 – I am happy to put in the effort because I know it’ll be worth it.

When you want a lasting relationship, you will want to put in the effort it takes. You’ll be happy to do it because you know it’s what you want long-term.

24 – I am nurturing my relationship to build a strong and healthy connection.

A strong, healthy romantic connection requires nurturing the relationship. So do things that make your partner happy and avoid anything that creates irreparable damage.

25 – I am choosing a happy, long-term relationship.

Every relationship involves a choice because you don’t have to stick around. Using this affirmation each morning can encourage you to consciously decide to do things to promote happiness and a lasting connection. It also encourages loyalty and faithfulness to ensure the relationship last.

26 – I am dedicated to building a strong and successful relationship.

With dedication, you can continually strengthen your relationship. It leads to a lasting connection and long-term commitment.

27 – I am committed to continually learning to understand my partner.

No matter how long you’ve been with someone, there’s always more to learn. People constantly change and grow. So a long-term commitment requires a willingness to keep learning.

28 – I am working on self-growth to bring my best qualities to my relationship.

Committing yourself to a relationship is easier and more beneficial when you strive for self-growth. While you’re great as you are now, you can keep learning and improving your skills. In fact, self-growth allows you to be the best version of yourself for your partner.

29 – I love my partner unconditionally as we work through challenges and conflicts.

A long-term commitment requires unconditional love because no one is perfect. Your partner will make mistakes, annoy you, and have conflicts with you, but that doesn’t mean you must end things. Instead, use this affirmation to remind yourself of the way you feel about them.

30 – I am happy to be committed to my partner.

When you’re happy to be in a committed relationship, you’ll have an easier time doing what’s best for your partnership. Using this affirmation for men encourages you to prioritize your relationship and remember how happy it makes you.

Final Thoughts on Affirmations for Men to Find Love

Using positive affirmations for men in your daily routine makes it easier to do what’s best for you and your relationship. That’s because it reminds you of what you and your partner want, allowing you to put in your best effort.

These affirmations for men in relationships help build a deeper emotional connection with your partner. As a result, your relationship will be stronger and healthier. Indeed, these statements help you set the optimal conditions for a long-term romance.

She Realized She Was Good Enough and It Was Time to Walk Away

April 24, 2023 by Lakeisha Ethans

Leaving a bad relationship can be difficult and painful for many women, even after they realize they’re good enough. This can be due to the inability to release feelings of attachment, fear of being alone, or lack of self-confidence. Women often find themselves stuck in toxic relationships that drain them emotionally and mentally.

The truth is, walking away takes courage, self-awareness, and the belief that you are good enough and deserving of better. If you’re a woman struggling to leave a bad relationship, know you’re not alone. Many women have been where you are and have found a way to break free, let go, and move forward.

It’s essential to recognize that being in a bad relationship can have severe consequences for your emotional and physical well-being and let go. A toxic relationship can cause stress, anxiety, and depression and can even lead to physical abuse. When you’re in a bad relationship, it’s easy to lose sight of your value and worth as an individual. You may begin to doubt yourself and believe you’re not good enough or deserve love and respect.

But the truth is, you are good enough. You deserve to be in a relationship that brings you happiness and fulfillment. Leaving a bad relationship can be long and complex, but it’s worth it. When you walk away from a toxic relationship and past trauma, you’re allowing yourself to heal and find happiness. You’re reclaiming your power and taking control of your life.

6 Ways to Realize You Are Good Enough and It’s Time to Walk Away

1. Recognize your self-worth

Recognizing your self-worth is essential to building a healthy relationship with yourself and others. It’s about accepting yourself for who you are, embracing your strengths, and acknowledging your flaws without judgment. When you recognize your self-worth, you develop a sense of self-respect and confidence. This can help you make better decisions and form healthier relationships.

It’s easy to fall into the trap of believing you’re not good enough or don’t deserve to be treated with respect and kindness. This can happen for many reasons, such as past experiences, societal pressures, or negative self-talk. But the truth is, you are inherently valuable. Your worth does not depend on external factors like appearance, achievements, or relationships.

When you recognize your self-worth, you set a standard for how you want to be treated by others. You begin to demand respect, kindness, and love from those around you, and you won’t settle for less. This can help you form healthier relationships and leave behind those that do not serve you. By recognizing your self-worth, you take the first step toward letting go of a bad relationship. That way, you can start building a happier, more fulfilling life.

2. Identify the signs of a bad relationship

Identifying the signs of a bad relationship is crucial to protecting your mental, emotional, and physical well-being. It’s not always easy to recognize when you’re in a toxic relationship, especially if you’ve been in it for a long time. However, identifying warning signs can help you act and release the relationship before it does more harm. And you should remember that you are good enough, and you should never accept toxic behavior.

The most common signs of a bad relationship include emotional abuse, physical violence, manipulation, and controlling behavior. Emotional abuse can include insults, name-calling, and belittling, while physical violence involves hitting, slapping, or other forms of physical harm.

Manipulation can take many forms, including gaslighting, guilt-tripping, and playing mind games. And controlling behavior can include monitoring your movements, isolating you from friends and family, or making decisions for you. It’s important to note that these behaviors are unacceptable in any relationship. If you experience any of these warning signs, you should take action to protect yourself–release it.

This might mean seeking help from a trusted friend or family member or contacting a therapist or counselor. You can even try contacting a domestic violence hotline. Remember, you deserve a relationship built on love, trust, and mutual respect. You should never settle for anything less.

3. Surround yourself with positive people

A support system of people who uplift and support you is vital to maintaining a positive mindset and building self-confidence. When you surround yourself with people who love and respect you, you’re more likely to feel validated and appreciated. This can help you feel more confident in yourself and your decisions. It can also help you recognize your self-worth.

Friends and family who uplift and support you can be a great source of comfort and encouragement. This is especially important when you’re going through a difficult time, such as leaving a bad relationship. They can remind you of your strengths, offer a listening ear, and provide practical help when needed.

They can also help you remember you are good enough and encourage you to pursue your goals and dreams. If you don’t have a robust support system, there are many ways to build one. Consider joining a support group, volunteering for a cause you care about, or taking a class or workshop that interests you. These activities can help you meet new people who share your interests and values.

They are the people who can offer support and encouragement as you navigate life’s challenges. Remember, having a support system doesn’t mean you’re weak or dependent. It means you recognize the importance of human connection and are willing to ask for help when it’s time to release the past.

4. Practice self-care and release self-neglect

Taking care of yourself physically, mentally, and emotionally is essential to maintaining a healthy and balanced life. Engaging in activities that make you feel good about yourself can help you relax. It can also have a positive impact on your mental and emotional well-being. In addition, engaging in hobbies and activities that bring you joy and fulfillment is also an essential part of self-care.

You may enjoy gardening, painting, reading, or playing an instrument. These activities and many others can help you recharge your batteries. While doing something you enjoy, you can feel more connected to yourself and the world and release past trauma.

Self-care helps you realize that you’re good enough by showing you are worth investing time and effort into. When you prioritize your well-being, you tell yourself and others that you value yourself. It’s a way to start believing that you deserve to be taken care of. Engaging in self-care activities can also help you build your self-confidence and self-esteem.

When you care for your health, you’re more likely to feel good about yourself and your abilities. This can help you recognize your self-worth and believe in yourself more deeply. Self-care is a powerful tool for building self-worth and avoiding bad relationships.

5. Set boundaries

Setting boundaries is an essential aspect of maintaining a healthy and respectful relationship. Boundaries help you communicate your needs and expectations to your partner. They also help you maintain your sense of self and personal integrity. If your partner is not respecting your boundaries, it’s a sign that they may not value you as a person.

There are many signs, such as not listening to your needs, ignoring your requests, or acting in ways that make you uncomfortable. Staying firm and sticking to your boundaries in these situations is essential. This can be difficult, especially if you care deeply about your partner or feel guilty for setting boundaries. However, it’s important to remember that you have the right to be treated with respect and dignity. Your boundaries are there to protect your well-being.

If your partner disregards your boundaries, it may be a sign that the relationship is not healthy or sustainable. Evaluating your options and considering whether staying in the relationship is in your best interest is essential. Remember, you deserve to be in a relationship where your needs and boundaries are respected and valued.

6. Focus on your future and release the past

Focusing on your future is essential to moving on from a bad relationship. Walking away from a toxic relationship can be difficult. But it’s important to remember that you’re taking the first step toward a better future. Instead of dwelling on the past, shifting your focus to your goals and dreams is essential. What do you want to achieve in your life? What steps can you take to make those goals a reality?

By focusing on your future, you can begin to build a life that’s fulfilling and meaningful to you. It’s important to remember that you deserve to be happy and fulfilled in your life, and you don’t need to be in a toxic relationship to achieve that. You can create a life full of joy, love, and positive relationships. It may take time and effort, but it’s worth it.

One way to focus on your future is to set goals for yourself. These goals can be related to your career, relationships, hobbies, or personal growth. By setting clear goals, you can create a roadmap for your future and work toward achieving the life you want. In addition to setting goals, it’s essential to surround yourself with positive and supportive people. Friends and family can help you stay focused on your goals. They can provide a source of comfort and support during difficult times.

Final Thoughts on Ways to Realize You Are Good Enough and It’s Time to Walk Away

Realizing that you are good enough and walking away from a bad relationship can be challenging but ultimately rewarding. It requires self-reflection, self-care, and the willingness to prioritize your well-being. Remember that you deserve to be in a healthy and respectful relationship. You have the power to create a life that’s fulfilling and meaningful to you.

This journey is complex and may require support from friends, family, or a professional counselor. But by taking the first step and prioritizing your well-being, you can begin to build the life you want. Walking away from a bad relationship is not a sign of weakness. On the contrary, that release is a sign of strength and self-respect. You deserve to be in a relationship that supports and uplifts you; you need to release the toxicity.

Psychology Explains Why Micro-Dates Create Happier Relationships

April 24, 2023 by Lakeisha Ethans

In today’s fast-paced world, finding quality one-on-one time with your partner for happier relationships can be challenging. It can be easy to let your relationship take a back seat between work, family obligations, and other commitments. This is where micro-dates come in. Micro-dates are short, low-pressure outings that allow couples to connect more systematically and meaningfully.

Micro-dating allows couples to spend quality time together in small doses that easily fit into busy schedules. You don’t have to wait a whole evening or weekend to spend time with your partner. Micro-dates allow you to connect with your partner during lunch breaks, after work, or even on your commute home. Incorporating micro-dates into your routine can create a stronger bond with your partner and maintain a sense of closeness and intimacy. This can be done even if you have limited time to spend together.

One of the critical benefits of micro-dating is that it allows couples to enjoy a variety of experiences together. Micro-dates can take many forms, from a quick coffee break during the workday to a visit to a nearby museum. Whether trying a new restaurant or taking a short hike, micro-dates allow mixing things up.

This can help to keep things fresh and exciting in your dating and relationships. They give you more to talk about and bond over. Additionally, the lower pressure of micro-dates can create a more relaxed and enjoyable atmosphere. This can help couples connect more deeply and form a stronger emotional connection. Micro-dates can be a powerful tool for building happier and more satisfying relationships.

7 Reasons Why Micro-Dates Create Happier Relationships

1. More Frequent Connection

One key benefit of micro-dates is that they help create a more frequent connection between partners. They allow for more manageable and flexible scheduling. Traditional dating, such as an entire evening or weekend getaway, can be challenging to plan and schedule regularly. This could be due to busy work schedules, family obligations, and other commitments.

Micro-dates, however, can be planned and executed quickly, providing couples with more opportunities to spend quality time together. Because micro-dates are shorter and less involved than traditional dating, they can also be more casual and low-pressure. This can make them easier to schedule on short notice and more conducive to spontaneous moments of connection. For example, a quick coffee break or a walk around the block can be scheduled during lunch or after work.

This makes it easier for couples to stay connected throughout the day. While micro-dates may be shorter in duration, they can offer a deeper connection between partners. This is because micro-dates tend to be more frequent, allowing couples to check in with each other more regularly. This regular communication and connection can create a sense of intimacy and understanding that can strengthen the bond between partners.

2. Lower Pressure

Micro-dates are typically lower pressure than traditional dates because they are shorter, less formal, and require less planning. Traditional dates, such as a fancy dinner or weekend getaway, can pressure couples significantly. They may feel like they need to make everything perfect and create a memorable experience.

This pressure can sometimes lead to anxiety and stress, especially if the couple has limited planning time. In contrast, micro-dates are designed to be low-key and low-pressure. They can take many forms, such as a quick coffee break, walking around the park, or visiting a nearby museum.

Because they are shorter and less involved, they require less planning and preparation. This can make them easier to schedule and execute. This lower pressure allows couples to relax. They can enjoy each other’s company without worrying about creating a perfect experience or meeting certain expectations. This can help them connect more deeply and form a stronger emotional bond.

3. Variety Means Happier Relationships

Variety is often something that couples struggle to find on traditional dates. Micro-dates offer couples more variety in their experiences because they are flexible and can take many forms. Unlike traditional dates, which often involve a specific activity or location, micro-dates can be tailored to each partner’s preferences.

For example, one micro-date might involve trying a new restaurant, while another might include attending a local concert or art exhibit. One of the great things about micro-dates is that they don’t have to follow any particular format or structure. They can be as creative and varied as the couple’s imagination allows. For instance, a micro-date could involve visiting a nearby park, having a picnic, or attending a cooking class together.

Others might include taking a dance class, visiting a local farmers’ market, or taking a scenic drive to explore new areas. Additionally, micro-dates are shorter and less involved than traditional dates. So, couples can have more of them and try a broader range of activities. This can help keep the relationship fresh and exciting. At the same time, it allows each partner to explore new interests and hobbies.

4. Less Stress

Micro-dates can be less stressful than traditional dates because they are shorter, simpler, and require less planning. Unlike traditional dates, which can involve a lot of preparation, micro-dates can be more casual and spontaneous. This can make them less intimidating and stressful for couples. Since micro-dates are shorter and less involved, they don’t require as much planning or preparation.

Couples don’t need to worry about finding the perfect outfit or reserving something weeks in advance. Instead, they can choose an enjoyable activity and go with the flow. This lack of pressure and planning can help couples relax and enjoy the moment without feeling stressed or anxious.

Another reason why micro-dates can be less stressful is that they allow couples to connect more naturally. Traditional dates can sometimes feel forced or artificial, with couples trying to impress each other or create a perfect experience. In contrast, micro-dates are more spontaneous and organic, allowing couples to connect authentically and relaxedly. This can make the experience less stressful and more enjoyable for both partners.

5. More Spontaneity

As mentioned before, micro-dates are more spontaneous. They are often planned on the spur of the moment and do not require a lot of pre-planning. Usually, traditional dates may take weeks of planning and preparation. But micro-dates can be organized quickly and easily, often with little to no advance notice. Since micro-dates are shorter and less involved, they allow for greater flexibility and can be arranged with minimal effort.

Couples can decide on a fun activity they would like to do together, such as bike riding or grabbing a coffee. And they can head out whenever they have a free moment. This spontaneity can be exciting and add an element of surprise and adventure to the relationship.

The less formal nature of micro-dates also contributes to their spontaneity. There is less pressure to create a perfect experience. So, couples can be themselves and let their personalities shine. They can also be more open to new things and explore new places. This makes each micro-date a unique and spontaneous experience.

6. More Focus on Building Happier Relationships

Micro-dates allow couples to be more focused on their relationship. They provide a dedicated time for partners to connect without the distractions of everyday life. With busy schedules and competing priorities, it can be challenging for couples to find quality time to spend together. Micro-dates provide a focused time for partners to be fully present without the distractions of work, family, or other obligations.

Because micro-dates are shorter and more frequent, they can help couples stay connected regularly. This consistent connection can help partners stay engaged and invested in their relationship. They can be connected even when busy with other aspects of their lives. By prioritizing regular micro-dates, couples can ensure that their relationship remains a priority and avoid taking each other for granted.

The simplicity and ease of micro-dates can also contribute to a more focused and intimate experience. Couples can create a shared experience that strengthens their bond by choosing meaningful and enjoyable activities for both partners. The more focused and intentional nature of micro-dates can also encourage partners to be more open and communicative. This leads to deeper connections and stronger relationships.

7. Easier to Fit into a Busy Schedule

With the fast-paced nature of modern life, finding time for an entire evening or weekend date can be challenging for many couples. However, micro-dates can be planned and executed quickly without significant time or effort. They are easier to fit into a busy schedule because they need less time commitment than traditional dates.

Micro-dates can be planned during a lunch break, after work, or even during a free hour in the middle of the day. They are shorter and require less preparation. So couples can fit them into their busy schedules without feeling overwhelmed or stressed. This flexibility can particularly benefit couples with demanding work schedules or family obligations.

The lower pressure and more straightforward nature of micro-dates can make them easier to fit into a busy schedule. Traditional dates may require a lot of planning and preparation. But micro-dates can be as simple as grabbing a coffee or walking around the park. This simplicity can make it easier for couples to execute a date without feeling like they need to go all out.

Final Thoughts on Why Micro-Dates Create Happier Relationships

Micro-dates offer a simple, low-pressure way for couples to connect and strengthen their relationship. With the fast-paced nature of modern life, sorting priorities and finding time for quality one-on-one time with your partner can be challenging. Micro-dates effectively solve this problem by allowing couples to fit short, low-stress outings into their busy schedules.

The benefits of micro-dating are numerous, from providing a more frequent connection to offering more variety in your experiences. They can also help reduce stress, increase spontaneity, and demonstrate the value you place on your relationship.

Couples can stay engaged and invested in their relationship by prioritizing regular micro-dates. This can happen even when they are busy with other aspects of their lives. Ultimately, incorporating micro-dates into your relationship can help create a happier, more fulfilling partnership that lasts for the long term.

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