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Why It’s Hard To Find Love As An Introvert

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Contrary to popular belief, introverts don’t love constantly being alone. Alot of people falsely believe that introverts are true lone wolves, and we perfectly find going our entire lives without a significant other.

Granted, warming up to someone takes us longer than most, and we have to really like someone before we give up some precious alone time to be with them. But introverts are people just like everyone else, and even the most reserved ones still crave the love and companionship of a healthy relationship.

Finding love is a challenge for anyone nowadays; online dating transformed the way we meet potential partners, and many people decided to forgo monogamy altogether in favor of friends with benefits and hookups.

For introverts, love is something sacred. We crave the connection with someone whose company is as comfortable as our solitude. It isn’t easy to find them, and it’s even harder when your friends are out every Friday night and you’re pumped to Netflix and chill for the entire weekend.

Here are a few reasons why finding love is so hard for introverts along with some introvert dating tips to help you break out of your comfort zone and find the love you’ve been dreaming about!

We Don’t Socialize as Much

The most obvious reason dating is hard for introverts is the fact we don’t take as much opportunity as extroverts to meet people. While our counterparts typically can’t get enough of going out and meeting new faces, we’re all about that homebody life. We enjoy a night on the town with our friends, but the idea of spending our precious free time trying to converse with complete strangers is about as appealing as gouging our eyes out with a fork.

Introverts don’t need to go out as often as extroverts to feel content, and once we find a tight-knit group of friends, we don’t tend to seek out additional companions. For this reason, introverts find themselves stuck in a rut when it comes to love. We aren’t the type to rush out and meet new people, so finding a partner (and actually getting to know them) is a challenge.

Small Talk Isn’t Our Strong Suit

Everyone says they hate small talk, but to an introvert, meaningless chatter is practically hell. We despise all the topics people usually rely on as ice-breakers; as we tend to only thrive off deep, meaningful connection, the light-hearted talks that are commonplace when first getting to know someone are practically non-existent in our lives.

Most of our friends came into our lives through shared interests, and we had something to discuss right off the bat. Small talk and all its trivialities don’t appeal to introverts; some of us might even have social anxiety.

We might find the person who keeps making eyes at us in the coffee shop adorable, but we have no idea how to approach them or what to say.

We Need Time to Recharge

Half of the U.S. population are introverts, but most people still don’t seem to understand the nature of our personalities (1). After a night out with friends, we require at least a day or two to ourselves to recharge. That’s literally what it feels like. Imagine your cell phone battery; it drains even just by keeping the phone on. When you throw an introvert into a social situation, we use up all our “battery power” engaging with others. Even if we had a fantastic time, we still can’t wait to get home and spend some quality time by ourselves to recharge.

Many people might find this to be standoffish, especially when you’re first getting to know one another. An introvert has a tendency to withdraw simply because they enjoy being by themselves, but a date may just take their reserved nature as disinterest.

We Don’t Usually Make the First Move

We won’t strike up conversation 99-percent of the time, which means we’re left waiting for love to find us. Our dating lives are usually pretty dull because opportunity doesn’t fall into our laps all that often. Plenty of perfectly lovely people are single and available, but they’re too shy or introverted to approach others.

We’re more likely to drop our eyes the minute we lock gazes with the attractive stranger on the subway and spend the rest of the day fantasizing about them rather than just saying hello.

We Overthink Everything

Building off the last point, an introvert is marked by their analytical and introspective nature. We constantly wonder how we performed in a social situation, and we tend to replay conversations over and over in our heads after they’ve occured. Sometimes, we’ll get second-hand embarrassment just thinking of something potentially awkward we may have said the other day.

Because we tend to worry about other people’s opinions of us or become overwhelmed by the uncertainty of a future social interaction, we usually just steer clear of any potential stressors altogether.

This isn’t true for all introverts; many will tell you that they’re generally not concerned with other people at all, which is an equally challenging facet of our personalities.

Finding Love as an Introvert

If you’re here for some dating advice, get out your pen and paper. These are some simple, practical introvert dating tips you can follow to find love as an introvert that won’t leave you exhausted before you even begin.

Make a List of What You’re Looking For

Have you ever felt like dating is just a waste of time? You’re forced to socialize with someone, realize you don’t click, and then are faced with the horrifyingly awkward conversation of telling them you’re not interested.

To avoid getting stuck in the cycle of bad dates and missed connections, write down a list of the qualities your future partner must have. Start with dealbreakers, then work your way down to the desirables. Make sure that you focus on truly important qualities such as a love for art or a shared religion.

No one wants to waste their time with people they don’t have a future with, and that statement applies tenfold for an introvert. You only want to socialize and get to know people you have an immediate connection with; understanding your must-haves will help you avoid burnout.

If you’re not sure whether someone has the potential to be a partner, consider scheduling a phone call or video chat before meeting in real life (if you’re using dating apps or got set up by a friend). This will give you an instant feel for who they are and whether or not you should bother meeting up.

Focus on Your Passions

Pursue what you love outside of the home. You can go to the museum or poetry reading, join a book club or any other activity that taps into what you love. When you meet someone while doing one of these activities, you’ll already have something in common that you both love to talk about.

Don’t Be Afraid to Speak

This might feel like it goes against your character, but speaking up and engaging with people more is one of the most effective introvert dating tips. People with introverted personalities tend to be great listeners, and many of us are quite the conversationalists once we feel comfortable around someone! However, sometimes you have to go the extra mile and push yourself to be a bit more social if you want to get to know someone better.

introvert

While you might naturally be more on the quiet side, dare yourself to speak up when you want to. Participate in conversations and actively contribute; what you have to say matters, and the right person will love hearing all the ideas nestled in your head.

Ask Your Closest Friends to Set You Up

You may not want to go online or play the dating scene IRL, and that’s fine. Your best friends know you well, so why not ask them if they know anyone you’d be a good match with?

Don’t Rule Out Extroverts as Potential Lovers

Your next significant other could be an extrovert. The thought might make you cringe, but you’d be surprised at how well introverts can be paired with extroverted partners. You both rest on opposite ends of the social spectrum, but that’s exactly why you may find you share an incredible synergy with the right person.

Extroverts who understand and appreciate an introvert’s need for alone time can develop deeply satisfying relationships that feed off one another’s unique qualities.

Don’t Lose Hope

Being single isn’t the worst thing in the world. You may fear that your introverted ways will leave you flying solo forever, but love will find you eventually. Don’t be afraid to break out of your comfort zone and try something new every once and awhile. Finding a significant other shouldn’t be your sole reason for going out, but if you decide to test the waters, why not keep your eyes (and heart) open for love?

Introverts can make wonderful partners, and even if you require more alone time than your future partner, the right one will understand and respect your nature. You’ll be able to still feel comfortable and content with them by yourself, and you’ll never have to worry about feeling guilty for needing some time alone.

While you follow these introvert dating tips, make sure you focus on your own life as well. Practice self-care daily; being single can take a toll on our self-esteem if we struggle to find love, so remember to love yourself first and enjoy the life you’re living today!

https://www.youtube.com/watch?v=dFDvNfQm2kc

12 Signs Of Food Poisoning

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Food poisoning is a common but unpleasant experience. If you believe you have it, you are not alone.

The CDC notes that one out of every six  (about 48 million) Americans suffers from food poisoning yearly. The main sources of this prevalent discomfort are bacteria, viruses, and parasites that thrive in particular food and water sources. Transferring these harmful microorganisms to humans happens when proper sanitary or cooking requirements are unmet.

By religiously observing simple common sense procedures in food preparation, most food-borne illnesses can be prevented. Avoid contamination by keeping your hands clean when preparing food, washing them often when moving between raw and cooked foods. Use clean utensils and surfaces such as cutting boards. Cook foods to a safe temperature and refrigerate unused or leftover foods quickly. If in doubt, throw it out!

If you do find yourself suffering from this uncomfortable malady, there are a variety of food poisoning remedies which may help ease your symptoms and shorten your recovery time. For anyone afflicted, this is great news.

Twelve Signs of Food Poisoning

How can you tell if you’re experiencing the symptoms of food poisoning? Some food-borne illnesses may begin manifesting almost immediately, while others may not become apparent for days, or longer. As soon as symptoms begin to be identified, you can take appropriate actions to alleviate them. Here’s what to look for:

  • 1. Abdominal cramps
  • 2. Nausea
  • 3. Vomiting
  • 4. Diarrhea
  • 5. Stomach pain
  • 6. Low-grade fever
  • 7. Dehydration
  • 8. Headache
  • 9. Abdomen tender to touch
  • 10. Weakness
  • 11. Loss of appetite
  • 12. Fatigue

food poisoning

Which Are the Most Common Symptoms of Food Poisoning?

The first four symptoms on the list are the most common. Some bacteria, such as Staphylococcus aureus, may manifest cramps, diarrhea, and nausea as soon as thirty minutes after ingestion. This bacterium thrives in meats, eggs, and dairy products that are not properly refrigerated.

On the other end of the time spectrum, travelers in developing countries may be susceptible to the much rarer hepatitis A virus, which may not manifest for up to fifty days. This virus generally originates from contaminated water coming in contact with food and drink sources.

Although most of what is referred to as food poisoning does not result from actual poisons, some foods such as some mushrooms, shellfish, or seafood harvested from contaminated sources, can contain hazardous toxins. Although they may cause symptoms similar to common food poisoning, ingesting these toxins should be considered an emergency and treated as soon as possible by professionals.

Other food safety issues, such as the safe transport and storage of food to outdoor events, should be carefully considered. Some groups of people, such as children or those suffering from compromising illnesses, can be more at-risk for contamination. Awareness is key for the safety of yourself and others.

Two Guidelines for Reducing Symptoms of Food Poisoning

If you begin to suffer the symptoms of food poisoning, there are several steps you can take to help ease your suffering, along with natural food poisoning remedies to settle and cleanse your digestive system. Even without treatment, these stomach issues should resolve themselves in 24-36 hours. Proper treatment can speed up the process. Some of the steps include:

1 – Stop eating if you suspect food poisoning.

Avoid eating solid food for several hours to allow the stomach to settle. Give your body time to deal with whatever contaminant is affecting it. When you do begin to eat again, start with bland foods that are easy on the digestive system, such as:

  • Saltine crackers or plain toast
  • Ginger ale or other soda without caffeine
  • Potatoes or other boiled, bland vegetables
  • Rice
  • Oatmeal
  • Diluted juice or sports drinks so long as they don’t cause further upset.

2 – Stay hydrated as you recover.

Drink small sips of water or suck on ice chips to avoid dehydration. Especially if you suffer from vomiting and diarrhea, dehydration can become a serious health issue that must be immediately addressed.

Avoid some foods and drinks. Some foods and drinks are difficult to digest and should be avoided until symptoms disappear. Some things to avoid include:

  • Alcohol
  • Caffeine
  • Dairy products
  • Fatty or fried foods
  • Spicy food

Eight Food Poisoning Remedies to Try at Home

Several food poisoning remedies will help ease symptoms and quicken recovery time. Be careful about taking over-the-counter medications. Some of these stomach meds may add to irritation or mask more severe symptoms.

Natural remedies treat symptoms in a variety of ways. They can soothe the digestive tract and restore a proper pH balance. And once you are recovering from food poisoning, you must eat foods that will help relax your stomach as it heals. If you are suffering from food-borne illness, here are some possible remedies for your discomfort.

food poisoning

1 – Ginger can ease your stomach during food poisoning

Ginger has been used to treat stomach disorders for millennia. During illness, ginger’s therapeutic effects improve the absorption of essential nutrients. This popular herbal supplement can give almost instantaneous relief from symptoms such as nausea and vomiting.

You may eat ginger raw, or boil a grated teaspoon in water and add a bit of honey. Drink this soothing tea often to help alleviate nausea and soothe the digestive tract.

2 – Apple cider vinegar

Another potential remedy, apple cider vinegar, balances stomach acid with its alkaline properties and is also antibacterial. It can attack toxic microorganisms as it soothes the stomach lining, bringing quick relief.

If swallowing several teaspoons of undiluted vinegar doesn’t appeal to you, try combining 2 tablespoons with a cup of hot water before eating. You’ll be amazed at how quickly this remedy can settle many stomachs upsets.

3 – Lemon

Lemon is anti-inflammatory, anti-bacterial, and anti-viral. It is another easy home remedy that can bring quick relief while naturally cleansing your entire digestive system. The acid in lemon can kill invading bacteria, placing it among the top food poisoning remedies.

Add honey to a teaspoon of fresh lemon juice several times a day to relieve symptoms. Or take the remedy in tea form by adding it to warm water and sipping throughout the day for maximum cleansing.

4 – Basil leaves

The anti-microbial properties of basil soothe abdominal discomfort. As one of the food poisoning remedies, it helps destroy the culprits causing the discomfort. Basil also contains powerful antioxidants to help build up and restore compromised immune systems.

There are several ways to take basil medicinally. Basil juice extracted from several fresh leaves may be added to a tablespoon of honey and drunk several times a day. Or add a few drops of basil oil to four cups of water and sip throughout the day.

5 – Garlic

This popular herb has been used for more than just flavoring food since ancient times. Garlic contains powerful anti-bacterial, anti-viral, and anti-fungal properties, making it an effective treatment. It also relieves diarrhea and abdominal cramping.

Eat one fresh garlic clove, or add the juice or water. You can even mix garlic and soybean oil and rub it on your stomach after eating. It may be a little smelly, but it’s worth it.

6 – Cumin

Take cumin to ease abdominal cramps and inflammation. The herb also has potent antimicrobial effects and contains several key nutrients.

Boil one teaspoon of cumin seeds in a cup of water and drink it twice daily. Fresh coriander juice may also be added for flavor. Or use cumin seeds, sea salt, and asafoetida to create an herbal drink to cleanse the digestive system and relieve symptoms.

7 – Honey

Raw honey has anti-fungal and anti-bacterial effects. It can also help control excess acid in the stomach. Honey is also known for its antioxidant and healing properties. It’s easy to combine honey with many of the above remedies to make them more palatable. Add honey to tea or take a spoonful to aid in recovery and relieve symptoms.

food poisoning

8 – Fenugreek seeds with yogurt

Fenugreek is a lesser-known herb that smells and tastes like maple syrup. It also has several properties that fight against toxic microorganisms. Fenugreek can soothe an upset stomach and improve appetite.

The live cultures in yogurt make it helpful in restoring balance in the digestive system. Add a teaspoon of fenugreek seeds to a tablespoon of plain yogurt. You don’t have to chew the seeds. Swallow them with the yogurt. The combination can provide immediate relief from vomiting and stomach pain.

Final Thoughts on Food Poisoning and When to Seek Help

If initial symptoms are not lessening or more severe symptoms develop, seek medical attention. Some more severe symptoms may include:

  • Persistent high fever
  • Blood in vomit or stool
  • Tingling or weakness in limbs
  • Symptoms lasting longer than a day or two
  • Rapid heart rate
  • Stiffness in the neck or headache

You can lessen frequent stomach upset by avoiding foods known to be toxic. Many people consume a variety of toxic foods without realizing it. You may need to examine your diet more closely if you have ongoing issues.

Some people with pre-existing conditions may experience food poisoning-like symptoms when eating certain foods. If you have a condition such as fibromyalgia or heart disease or are undergoing cancer treatment, you may experience some food sensitivities. Monitor any symptoms carefully and consult your doctor for advice.

10 Habits That Make Your Hair Thinner (And How to Avoid Them)

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Are you aware that you lose around 100 hair strands a day? This is part of your hair’s natural cycle but you also grow back new hair to replace what you’ve shed. However, if this natural cycle is disrupted, you may begin to see some signs of hair thinning, hair loss, or a receding hairline. While these hair problems are quite common to everyone, regardless of gender or genetics, some of the things you do may make your hair thinner.

Additionally, you might not be aware that you’re causing any damage. Below are some habits that may contribute to your hair problems.

Here Are 10 Habits That Make Your Hair Thinner (And How To Avoid Them)

“Despite some of the claims, a shampoo or conditioner won’t be able to stop or slow hair loss, nor help with a receding hairline or thicken hair that’s becoming thinner…” – Anabel Kingsley

1.    You don’t shampoo frequently or you shampoo too much

There are too many misconceptions about how often you need to wash your hair.  Some argue that you should not do it frequently because it will lead to hair damage. Others disagree on this because shampooing helps to keep the scalp healthy.

But trichologist Anabel Kingsley, who is the daughter of the late hair expert for celebrities, Philip Kingsley, stated that you ideally need to shampoo your hair every day or every few days, depending on your hair type. She compared shampooing to having a good skincare regimen for your facial skin, which you also need to do every day.

Like the skin, the scalp has sweat glands or sebaceous glands that secrete and produce the sebum or oil. This is what keeps the hair from drying out. It is what nourishes the hair follicles on the roots. However, the sebum may mix with other pollutants that penetrate your hair, thus causing a build-up that affects its form, appearance, and quality.

Because of this build-up, Kingsley recommends the following frequency for shampooing:

  • Fine Hair – People with fine hair have more hair per follicle, so it can easily get greasy at the end of the day. You likely have to get rid of this grease by shampooing daily.
  • Coarse Hair – People with coarse hair, on the other hand, should not go without shampooing for more than three days.

Meanwhile, according to Cleveland Clinic dermatologist Dr. Melissa Piliang, when you don’t wash your hair every one-to-three days, then the build-up on the scalp will lead to seborrheic dermatitis (dandruff) and inflammation. These can contribute to itching, scratching, and hair breakage. It may also lead to slow hair growth and thinning hair.

But if you shampoo too often when your hair type is not fit for this, you may risk turning your hair brittle and dry. If your hair becomes fragile, you will also have hair breakage that can make your hair thinner. Use a conditioner to prevent hair damage if your hair is becoming dry.

2.    You use a hairbrush roughly

Kingsley does not advise using a hairbrush because the hair can easily get caught in between the bristles and tangle up. Instead, she recommends a wide-tooth comb for grooming your hair so that there will be less hair pulling and hair loss. You also need to use gentle strokes to detangle your hair and not vigorously brush or comb it.

3.    You over-groom your hair

Hair expert Kingsley also doesn’t believe in the myth that you must brush or comb your hair for 100 strokes a day to keep it shiny. Grooming your hair works to untangle and smooth its surface. If it’s smooth, the light will reflect better; that is why it looks shiny. You still get this positive effect if you comb or brush your hair with less than 100 strokes. What is more, you won’t make your hair thinner by over-brushing.

4.    You don’t get your hair trimmed regularly

How long has it been since your last hair trim? Experts say that you need to get this done at least every two months to facilitate a healthy hair growth. Some people do away with hair trimming because they want to maintain the length of their hair. The thing is, broken and damaged hair won’t grow out unless you get a trim.

Usually, hair damage is concentrated on the edges so you really have to cut the ends. You can get a quarter-inch cut and still keep the approximate length but your hair will still benefit from the trim.

5.    You’re using too much heat on your hair

The tools you use to style your hair – such as flat irons, curling irons, and hair dryers – can cause hair breakage. These can weaken the scalp and the fibers on the hair shaft. It can also dry out the cuticles of the hair’s outer layer, making your hair thinner.

  • The experts do not recommend the daily use of these styling tools as damage may go beyond the possibility of repair.
  • You should let your hair naturally dry after washing.
  • Use flat or curling irons for special events only.
  • Also, try to look for other ways to style your hair every day without using any heat.

If you really need to use a dryer, experts in a study on the Annals of Dermatology suggested a distance of 15 cm. The dryer must also not be affixed on one spot.

6.    You’re using too much bleach

Bleaching accelerates the damage on the hair cuticles because the chemicals in bleaching agents make the fibers thinner. Thus, your hair easily breaks when you bleach too often.

It will also make your crowning glory less appealing because the bleach will cause dryness and dullness. Affecting more than your hair’s appearance, bleaching agents may also lead to scalp burns.

Experts say that if you’re fond of coloring your hair, you must never do it on your own. It has to be done by a professional hairdresser. You should also ask for a hair lift product that’s less harmless than bleach.

7.    You’re using the wrong products for your hair

There is no shortage of hair products in the market, which means that many people are buying and using these to style and improve their appearance. But hair products are formulated differently and won’t work for all hair types. Some products might be popular and sell well while containing ingredients that cause dryness and brittleness, leading to hair thinning.

So, be sure to read the label of hair products you buy. Use the ones that won’t cause damage. If possible, opt for natural or organic alternatives. These have fewer chemicals and are, therefore, a lot more gentle on your hair.

8.    Your bun or ponytail is too tight

Tying your hair too tight is bad for your hair’s health. You’re constantly pulling the strands together for a ponytail or bun, bringing tension to the hair follicles. As a result, your hairline will scar and thin out over time.

  • You must let your hair loose as much as possible to allow the roots to breathe.
  • Also, avoid tying your hair for too long.
  • If you need to keep it tied, for instance, when you’re working out, only use a soft scrunchy or a hair-friendly clip to prevent hair damage.
  • You should never tie your hair when wet because it can easily break.

9.    You don’t maintain a healthy diet

The same positive and healthy diets you follow to ensure the health of your vital organs will also benefit your hair. Like the heart, liver, or kidneys, your hair also needs nourishment. Consuming protein, vitamins, iron, zinc will help your hair grow and stay healthy.

If you are deficient of these nutrients because you’re not eating the right kinds of food, your hair will be the first to show the symptoms of any deficiency. The best types of food that promote healthy hair include:

  • Avocados
  • Beans
  • Berries
  • Eggs
  • Fish with Omega-3
  • Nuts
  • Shrimps
  • Sweet potatoes
  • Spinach
  • Soybeans
  • Meat

Chicken meat, eggs, and chickpeas (beans) are especially vital to hair because they are rich in protein, the building block of nutrients. If you’re lacking in protein, your body won’t be able to replace the hair that falls or sheds every day.

10. You’re not managing your stress well

A number of studies have shown that there is a direct relation to stress and hair follicles. Your body produces more stress hormones called cortisol when distressed. These stress hormones weaken the composition of your hair.

hair

If you’re not managing your stress well and your body’s cortisol level is constantly high, you impair the functions of the adrenal glands from regenerating, repairing, and healing. Your stress will also trigger the glands to work harder, thus causing adrenal fatigue.

Stress cannot be completely avoided because there will always be challenges in life. Hence, it’s important that you adopt activities that will give you stress relief, as well as adapt good habits.

  • You need to give up smoking and drinking. These bring toxic chemicals into your body that may increase your cortisol levels.
  • Ramp up your exercise routines since a good workout can lower your stress hormones.
  • Indulge in a hobby that will keep your mind off the stuff that worries you.
  • Also, ensure that you’re getting plenty of quality sleep.
  • You might need to add supplements to your diet to help your body produce the right levels of hormones.

Final Thoughts On Habits That Make Your Hair Thinner And How To Avoid Them

It’s not too late to do something about thinning hair when you start to notice it happening to you. You can reverse the condition by making positive changes to your habits and lifestyle.

Even if you have changed some habits and don’t notice any improvements, it might help to get yourself checked for any underlying medical cause. In some cases, hair thinning may be a symptom of an immunity disorder, a hormonal disorder, or a medical condition. If you get a proper diagnosis, you will be able to treat and better manage your thinning hair.

Researchers Explain 10 Causes Of Sleep Paralysis (And How to Prevent It)

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If you have never experienced sleep paralysis, consider yourself very fortunate; the condition is one denoted by impaired breathing, an inability to move, and hallucinations. For many people, the experience is something akin to a disconnect between the brain and the body. To say this an unpleasant experience would be a gross understatement. This condition typically occurs during REM sleep, a pattern of sleep characterized by rapid eye movement along with shortness of breath and a rapid pulse rate. In this article, we will detail some of the more common causes of sleep paralysis, ways to prevent it, and how to wake yourself up if you find yourself confronted with such a condition.

WHAT CAUSES SLEEP PARALYSIS?

As far as what causes one to become paralyzed while sleeping, there are many factors that can contribute to this phenomenon. Nonetheless, 10 of the most common factors include

 

  • An inability to regulate REM sleep
  • Disrupted Rem
  • Sleep deprivation
  • Stress
  • Mental illness
  • Sleeping positions
  • Narcolepsy
  • Sleep apnea
  • Seizures
  • Heart attacks and strokes

Having identified 10 common sleep paralysis contributors, let’s take a moment to establish a nexus between them and the resulting condition:

An inability to regulate REM and Disrupted REM can both play a role in identifying who will likely be afflicted with sleep-related paralysis. To help put all of this into context, the body naturally enters into a muscle relaxation state known as atonia while sleeping, which inhibits our ability to act out scenarios we may be experiencing in our dreams. To further illustrate this point, if you were experiencing a violent dream and suddenly began flailing around, you could unintentionally injure yourself or the person who shares your bed. Unfortunately, for many people, this natural occurrence can manifest itself in the form of paralysis while sleeping and, in some cases, while awake.

Sleep deprivation and stress can also result in sleep paralysis. In fact, sleep-related paralysis, as a result of being sleep deprived, is especially common among those who work varying shifts where sleeping patterns are unpredictable and change frequently.

Mental illness can result in a number of behavioral health problems, but sleep paralysis can also be a byproduct of certain disorders like anxiety and depression, for example. If drugs or alcohol are added to the equation, this will further complicate matters. This is especially true for those who have family members struggling with the same condition as genetics can influence one’s susceptibility to sleep paralysis.

Sleep positions can trigger sleep-related paralysis while you sleep; in fact, those who favor a supine sleep position are often the same ones who struggle with the condition the most. However, it should be noted that some people who sleep on their stomach or on their side also struggle with this condition to some degree. All in all, there is no optimal sleep position when it comes to avoiding this condition, but sleeping on your stomach or side can lower your chances of enduring this otherwise unpleasant experience.

Narcolepsy and sleep apnea have both been linked to sleeping paralysis, as they can both result in fragmented sleep, which coincidentally is one of the primary contributors of this condition.

Heat attacks, strokes, and seizures are some of the medical conditions that many suggest are related to paralysis while sleeping. Although there is no scientific evidence to support these claims, it stands to reason that any medical condition that impedes restful, restorative sleep could trigger the condition.

SLEEP PARALYSIS TREATMENT

Now that we have a basic understanding of sleep-related paralysis, let’s focus our attention on treatments. When it comes to treatment options, surprisingly there are not many. Most of the information related to this topic pertains to improving your overall sleeping habits as a corrective measure. That said, treating the underlying conditions that contribute to sleep-related paralysis is a great way to avoid an episode. For example, seeing a therapist to help resolve feelings of anxiousness or depression would be beneficial; the same also holds true for medical conditions. You should see a physician to address in any medical conditions that prevent you from getting uninterrupted sleep.

WHY YOU SHOULD IMPROVE YOUR SLEEPING HABITS

Improving your sleeping habits can help you not only get a better’s night rest but also aid avoiding episodic sleep-related paralysis. Having said that, let’s take a look at what good sleep habits entail:

MAKE SLEEPING YOUR NUMBER ONE PRIORITY

Although this may seem obvious, bedtime is intended for sleeping. So don’t deprive yourself of deep, restorative sleep by watching television or surfing the internet while in bed as these activities will keep you up longer. Also, you should aim to establish a sleep time and adhere to that schedule. It’s important to note that a sound sleep schedule can improve your circadian rhythm, the body’s clock that allows us to fall asleep and get a good night’s rest. Lastly, optimizing your circadian rhythm can be as simple as going to bed at the same time every night.

sleep paralysis

CHOOSING A COMFORTABLE SLEEP ENVIRONMENT

Your sleep environment can play a tremendous role when it comes to sleep quality; as such, you should choose an environment that is conducive to sleeping, meaning a space that is cool, comfortable and, most importantly, dark.

AVOIDING STIMULANTS

Stimulants can be a barrier between you and a good night’s sleep; as such, it would be in your best interest to avoid caffeinated drinks, alcohol, and nicotine products right before bed. Why are stimulants so bad, you ask? Well, they can keep you awake, especially if they’re consumed six hours before going to bed. As far as alcohol is concerned, the same general premise applies; despite the popular belief that alcohol can help you sleep, it actually causes fragmented sleeping, meaning you periodically wake up throughout the night. As such, most would agree that alcohol is the antithesis of a good sleep paralysis treatment.

WHY YOU SHOULD AVOID NAPPING DURING THE DAY

Taking a nap can help you feel more alert during the day, but it can also contribute to keeping you awake at night by adding to your “sleep drive,” which works in tandem with the body’s circadian rhythm. In short, taking a nap resolves the body’s desire to sleep temporarily, but in the long-term, you’ll struggle to sleep when nighttime rolls around. In saying that, if you struggle with narcolepsy, a condition that makes you suddenly fall asleep, especially during the day, you should consult with a physician as remediating this underlying problem can help sleep-related paralysis.

AVOID EXERCISING RIGHT BEFORE BED

Although there are a variety of health benefits that come with being physically active, exercising right before bed can keep you at night. It’s best to exercise earlier in the day so that your heart rate and body temperature has enough time to return to a relaxed state before going to bed. All in all, scheduling your exercise routines so that they don’t conflict with sleep can be a great self-prescribed sleep paralysis treatment.

WAKING YOURSELF UP FROM SLEEP-RELATED PARALYSIS

The inability to move while awake as to be one of the scariest experiences that anyone can endure, but there are ways to escape sleep-related paralysis. Here are a few helpful tips for those who need help breaking free from this sleep phenomenon:

  • Avoid the temptation to fight yourself into a wakeful state as this may intensify your condition and may cause feelings of fear to intensify. Instead, try to remain as calm as possible and slowly guide yourself awake with positive affirmations.
  • Focusing on breathing can be a great tactic for those feeling overwhelmed by sleep-related paralysis. In fact, controlled breathing exercises can go a long way toward lessening chest pain, which is one of the many byproducts of this condition. While struggling with sleep-related paralysis, many people forget to breathe, often because they’re in a state of panic. So avoid fighting and breathe, understanding this terrifying moment will eventually run its course.
  • Coughing is another tactic that can be used to guide yourself awake; this autonomic/conscious act forces the body to become alert even if you’re firmly in the grips of sleep-related paralysis. At the very least, it can also alert others in the household of your struggles.

In summation, sleep-related paralysis is a wide-ranging topic. There are a variety of ways to awaken from this state, and when it comes to sleep paralysis treatment, there are some options that did not make it into this article for the sake of brevity. Nonetheless, if you’re struggling with this condition, you’re urged to follow the information contained in this article and also consult with a physician who is well-versed in sleep paralysis treatment.

https://www.youtube.com/watch?v=FWMSYeRHWU4

Researchers Reveal The 3 Different Types of Depression (And How to Avoid It)

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Millions of people globally suffer from various mental illnesses, with the most common being anxiety and depression. Researchers from the University of Queensland performed the most comprehensive study to date about anxiety and types of depression. The journal Psychological Medicine published the results. After analyzing surveys from 91 different countries including more than 480,000 people, they concluded that 1 in 13 people globally suffers from anxiety. Additionally, 1 in 21 people will have major depression at some point in their life.

While anxiety seems to be more common than depression, depression carries a much higher risk of suicide. It’s estimated that up to 70% of suicide victims have major depression or bipolar disorder. Depression is a complex disorder caused by a variety of factors such as genetics, environmental stressors, childhood trauma, imbalanced brain chemicals, lifestyle, and economic status, to name a few.

New findings about depression surface often as scientists look for answers. Researchers from the Okinawa Institute of Science and Technology Graduate University and Department of Psychiatry and Neurosciences, Hiroshima University recently discovered there are three subtypes of depression.

We’ll go over the different types of depression below, as well as ways you can manage or prevent it.

Depression is diagnosed when an individual experiences five or more of the following symptoms in a 2-week period. One of the symptoms should be either (1) depressed mood or (2) loss of interest or pleasure.

Depression DSM-5 Diagnostic Criteria

  1. Depressed mood almost every day for most of the day.
    2. Loss of interest or pleasure in activities
    3. Significant weight change or change in appetite
    4. Slowed speech and movement observable by others, not just subjective feelings
    5. Fatigue or loss of energy most days of the week
    6. Feelings of worthlessness or guilt
    7. Extreme difficulty maintaining concentration, indecisiveness
    8. Frequent thoughts of death or suicide, or has a suicide plan
    9. Sleeping too much or too little

Other possible symptoms of depression: decrease in self-esteem, pessimistic thoughts, anger, ideas of self-harm.

To be diagnosed with depression, these symptoms must cause significant impairment in a person’s life and severely impact daily functioning. They also must not be caused by another medical condition or substance abuse.

Because of the various symptoms of depression and the fact that medications such as selective serotonin reuptake inhibitors (SSRIs) don’t help all patients with depression, scientists now believe that there are different types of depression. The problem with diagnosing depression, however, is that it’s very subjective and is based on questionnaires given to patients about their symptoms.

Scientists are now looking at specific biomarkers for depression by studying neural activities in the brain. Identifying the types of depression using observable data might help with future treatment options that are better tailored to specific disorders.

The Study on Types of Depression

“It has always been speculated that different types of depression exist, and they influence the effectiveness of the drug. But there has been no consensus,” Professor Kenji Doya said in a statement.

Doya and his colleagues set out to find as much observable data as they could about major depressive disorder. For the study, the scientists gathered data from 134 individuals – half of whom had major depressive disorder while the other half had no depression. They used questionnaires and blood tests. Participants answered questions about things like their sleeping patterns, stresses in life, and any other mental disorders.

Researchers also performed functional MRI scans to analyze brain activity in different regions. They scanned 78 regions of the brain to study how different areas reacted and if there was any correlation. “This is the first study to identify depression sub-types from life history and MRI data,” says Professor Doya.

With over 3,000 measurable features, including whether or not participants had endured childhood trauma, the scientists had to figure out how to analyze such a large set of data. “The major challenge in this study was to develop a statistical tool that could extract relevant information for clustering similar subjects together,” says Dr. Tomoki Tokuda, a statistician and lead author of the study.

Three Sub-types of Depression

He therefore designed a new statistical method that would reveal clusters corresponding to three different types of depression. The three sub-types of depression were characterized by two main factors: functional connectivity patterns synchronized between different areas of the brain and whether a patient experienced childhood trauma or not. They found that the brain’s functional connectivity between the right angular gyrus – a brain region associated with processing language and numbers, spatial cognition, attention, and aspects of self-awareness – played a large role in determining the effectiveness of SSRIs in treating depression.

The researchers found that patients who had increased angular gyrus connectivity as well as childhood trauma did not respond well to SSRIs. However, the other two types of depression – where the participants’ brains did not show increased functional connectivity or where participants didn’t have a history of childhood trauma – showed a positive response to SSRIs.

This is the first study to identify different types of depression based on the response to SSRIs using measurable data such as MRIs and blood tests. “It provides scientists studying neurobiological aspects of depression a promising direction in which to pursue their research,” says Doya. He and his research team hope that this study will help mental health professionals better diagnose and treat individuals with depression in the future.

Now that you know about the different types of depression, we’ll go over some ways to avoid it, or at least manage your symptoms effectively.

How to Avoid the Types of Depression

  1. Get enough sleep.

Sleep affects every single function in our body, because sleep helps our bodies “reset” for the following day. Multiple studies have shown that poor sleep results in decreased functioning and mood. Short-term effects of sleep deprivation include irritability and increased stress. In the long-term, a lack of quality sleep can lead to severe mental disorders.

According to a study published in Biological Psychiatry, between 15%-20% of people with insomnia will later develop major depression. So, it’s vital to your mental and emotional well-being to make sleep a priority. Shut off electronics a couple hours before bed and try to stick to a regular sleep schedule.

  1. Exercise

In an article for the American Psychological Association, James Blumenthal, a clinical psychologist at Duke University, stated, “There’s good epidemiological data to suggest that active people are less depressed than inactive people.” Exercise releases feel-good chemicals that relieve anxiety and depression, so make sure to get in at least three or four moderate-intensity workouts per week.

  1. Follow your heart

While following your dreams may come with a lot of setbacks, nothing worth having in life comes easy. Following your true passions in life will give your life meaning and purpose. It will help you wake up every day excited and ready to face the challenges ahead of you. If you’ve always wanted to travel the country, make a plan to bring your dreams into reality. If you’ve been wanting to start a photography business, start saving for a camera so you can take that first step.

Plus, having goals in life will ward off depression since you’ll have something to focus on to distract you from your thoughts.

  1. Get outside

Recent studies have linked a Vitamin D deficiency to depression. We spend a lot more time indoors than our ancestors did, so we don’t have as much access to this vital nutrient. Vitamin D helps regulate our moods and give us energy. Therefore, try to get at least 15 minutes of sunshine per day. If this isn’t possible, look into light box therapy or take a Vitamin D supplement.

  1. Eat healthy and get good fats in your diet

Omega-3 fatty acids are essential for good emotional and physical health. A growing body of research suggests that omega-3 fatty acids may help ward off depression since they play a large role in regulating the central nervous system. Studies show that many people with major depressive disorder have low levels of Omega-3.

types of depression

However, it’s important to get a wide variety of nutrients in your diet, especially zinc, selenium, folic acid, and antioxidants. All of these have been proven to help ease symptoms of depression. Eat as much fresh food as you can, such as fruits, vegetables, whole grains, nuts, seeds, and lean meats. Also, limit your intake of processed foods.

These are only a few suggestions to ease symptoms of depression. Ultimately, you have to find the right combination of remedies that work for you. Please note that if you have severe depression, see a mental health professional as soon as possible. They will have the best advice on how to treat your condition.

Final thoughts

Research has now shown that there are three types of depression: one influenced by functional connectivity in the brain as well as childhood trauma, one influenced solely by brain activity, and one influenced only by childhood trauma. This groundbreaking discovery about depression could help with future treatments that are more specific to the patient’s type of depression.

There are many natural ways to avoid depression, but these don’t work for everyone. If you feel you need professional help, please don’t hesitate to seek counsel and treatment. There is no shame in getting help for an illness, especially when it comes to mental health disorders.

https://www.youtube.com/watch?v=dDn84WupgBA

Psychologists Explain How “Adult Coloring” Is The Best Alternative to Meditation

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With the world growing more hectic and fast-paced, many people have turned to mindfulness to maintain their sanity and peace of mind. Mindfulness simply means being in the moment without distractions, and one of the best ways to do that comes from meditating. According to an article from the American Psychological Association, meditation offers the following benefits:

  • Reduces overthinking.
  • Cuts down on stress and anxiety.
  • Boosts memory.
  • Increases focus and emotional control.
  • Increases self-awareness.
  • Helps with communication in relationships.
  • Boosts immune system.
  • Enhances intuition.
  • Decreases effort on tasks.

Other health benefits to meditation include decreasing depression, generating kindness, decreasing blood pressure and pain, improving sleep, and helping overcome addiction. These are only some of the many benefits of mindfulness meditation, but we have to stop here because we could literally write a book about how this type of meditation can change lives.

At the end of this article,   we would like to go over the basics of meditation for those who prefer this method of attaining mindfulness instead. Now that we’ve talked about the benefits of mindfulness and how you can begin your own practice, we’ll go over a new alternative to meditation: coloring.

How Adult Coloring Books Can Replace Meditation

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Yes, you read that correctly. “Adult” coloring books have become popular in recent years, maybe because people secretly want to feel like kids again, or maybe because it gives them a relaxing escape from daily stresses. Mandala coloring books, specifically, have gotten popular, along with nature and animal themes.

Coloring Welcomes Mindfulness

Coloring might help people with mindfulness because their minds must focus on one task. Additionally, coloring doesn’t require a lot of critical thinking. It gives the brain a break because it induces a “flow” state, where you lose track of time and simply enjoy the moment.

For people who don’t like meditation, coloring books can provide the same benefits in a totally different way. Before we get into the studies about adult coloring books, let’s talk about what a mandala is and why it seems to offer such healing properties.

The mandala is a symbol for the universe in Buddhism and Hinduism. Its various designs in adult coloring books allow the artist to venture to new worlds and universes. The designs are made differently so adults can remain stimulated enough with the activity to keep at it for at least a little while.

Coloring Reduces Stress

Anxiety and stress are at all-time highs, as people feel the effects of modern life with growing intensity. Coloring offers an escape to all the stress and responsibilities of adult life without having to spend a lot of money or time on the activity. Adults deserve to be kids for a little while, don’t we? Even if you only have 30 minutes to spare each day, carving out the time for this quiet activity can make a big difference in your mindset.

meditation

A few studies have proven the benefits of adult coloring books. First of all, coloring helps us detach from our worries temporarily and instead focus on the task at hand. The studies also showed an increase in mindfulness and decrease in anxiety, which is the whole point of the exercise. Psychologist Gloria Martínez Ayala explains what happens in our brains while coloring:

“The action involves both logic, by which we color forms, and creativity, when mixing and matching colors. This incorporates the areas of the cerebral cortex involved in vision and fine motor skills [coordination necessary to make small, precise movements]. The relaxation that it provides lowers the activity of the amygdala, a basic part of our brain involved in controlling emotion that is affected by stress.”

Adult Coloring Allows you to be a Child Again

As we get older, we have more to stress about. So often, it seems that the carefree days of childhood are long behind us. Children generally don’t have much to worry about, which means their fight-or-flight response isn’t as active. Becoming an adult requires taking on a lot of responsibilities, and sometimes, it can get pretty overwhelming. Luckily, many people are finding enjoyment and relaxation in the simple activity that we used to spend hours on as children.

“Adult coloring” allows you to get back to that carefree state of mind and immerse yourself in the creative experience. A lot of us have lost touch with our creative side, but coloring allows you to tap into that once again. You can choose from thousands of different designs either in stores or online, which means you’ll never run out of options for coloring.

A Few Tips for Adult Coloring

When you color, make the environment as peaceful and inviting as possible, because this is truly a meditative experience that can transform your life.

  • Set aside a quiet space in your home free from distractions.
  • If you have phones or computers nearby, shut them off temporarily so you won’t be tempted to scroll through social media or check emails.
  • You can play soft music if that helps you concentrate better.
  • Light some incense or candles to help you relax.

We get so caught up in our chores and worries that we make little time to just enjoy life. Don’t worry about work, school, the kids, or anything else for the time being. Allow your mind to wander and daydream, because you deserve to disconnect for a bit so you can reconnect with yourself.

Here are three important steps to beginning your (traditional) meditation practice:

“The best way to capture moments is to pay attention. This is how we cultivate mindfulness.” – Jon Kabat-Zinn

  1. Find a comfortable place.

The ideal time to meditate is in the early morning hours or just before bed. Try to find a peaceful, quiet spot in your room or in a corner of the house where you can create a haven of sorts. You can sit on the floor or in a chair, but avoid meditating in your bed since you might fall asleep during your practice.

Cross your legs if you’re on the floor. If you’re in a chair, keep your back straight and posture upright. Turn your focus to the chair supporting you or the floor beneath your body. Focus on the sensations you feel throughout your body. Bring your awareness to your feet, then your legs, and so on until you reach your head.

Part of this practice involves getting back in touch with your body, as most of us have grown very disconnected from ourselves due to lack of awareness.

  1. Practice positive thinking during meditation.

While a clear mind is ideal for meditation, this will not happen for some time as it takes a while to learn the art of unthinking. To start, you want to replace negative thoughts with positive ones, as this will help you form a better relationship with yourself and avoid rumination.

Many people who are learning how to meditate find that repeating a mantra in their head helps them maintain focus throughout their practice.

Here are a few positive mantras you can recite to yourself, either aloud or in your head:

  • “I love myself.”
  • “I’m accepting of myself.”
  • “I am beautiful, and I notice the beauty reflected in the world around me.”
  • “I’ll treat myself with kindness no matter what.”
  • “I am safe and happy.”
  • “I am strong and capable of whatever life throws at me.”

  1. Focus on your breathing.

Breathing exercises while you meditate will help decrease anxiety and allow you to clear your mind. Breathe in and out slowly, and hold your breath for a few counts so you can practice deep breathing.

One great breathing technique to try is the 4-7-8 breathing exercise. Here’s how to do it:

Sit up straight and place the tip of your tongue against the back of your upper two front teeth. Keep your tongue here for the entire exercise, and breathe out near where your tongue is placed. You can purse your lips if this feels more comfortable.

Then, exhale through your mouth while making a whooshing sound. Close your mouth and inhale through your nose until you get to four. Hold your breath for seven counts, then exhale through your mouth to a count of eight. This counts as one breath. Repeat this three more times.

When you meditate, it’s important to be patient with yourself. As we said before, you won’t be able to have a clear mind when you first start practicing. In the beginning, focusing on self-awareness and getting back in touch with your mind and body is much more important.

Final thoughts on How Adult Coloring is a Great Alternative to Meditation

Adult coloring books are a wonderful option to help you relax, learn mindfulness, and create beautiful art at the same time. You can do this activity alone or with your family. Either way, make sure to reduce distractions and create a peaceful environment. People all over the world have turned to coloring in order to reclaim their childhood and avoid “adulting” for a little bit. Try it out and see what you think; you might have found a fun new hobby for yourself!

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