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3 Major Causes Of Anger And How To Deal With It

October 12, 2018 by Power of Positivity

Every single one of us has experienced it at some point. Our heart rate and blood pressure go up, our muscles tighten, and some of us even have a vein that throbs in our forehead. We have all been angry. Perhaps our life partner has gotten on our last nerve, and co-worker has railroaded us (again), or the tech support we called has wasted an hour of our time with no results. There are many situations which can evoke an angry response. For a healthy and productive life, anger management is necessary.

Put simply, Dr. Harry Mills says that anger is” usually experienced as an unpleasant feeling that occurs when we think we have been injured, mistreated, opposed in our long-held views, or when we are faced with obstacles that keep us from attaining personal goals.” Anger is experienced so often that even kid’s shows address it, such as Daniel Tiger’s Neighborhood. For adults, anger management classes are given on how to control anger, and books have been written about how to overcome it. Still, it is an emotion that can cloud our judgment.

Top Three Causes of Anger

To begin to learn how to exercise anger management, it is important to know what triggers anger. Let’s look at the top three causes of anger.

Fear

Fear can be a huge anger trigger. We are not talking about fear for one’s life, but rather social fears. The fear of embarrassment or failure can lead on the feel angry emotions. Fear of the unknown can manifest as anger. Our mind will change the fearful emotions we feel into emotions of anger as a way to overcome the fear.

Frustration

Frustration can often be the root of anger. As frustration builds up with a situation or life in general, anger at what is going on is generally the next step. For instance, many of us have felt frustration with a coworker who does not pull their weight at work. As the frustration with having to cover for their job mounts, that frustration often gives way to anger at the co-worker and the management which is allowing the situation to continue. Frustration often comes from feeling powerless to change a situation, and it is only natural we would be angry over our own feelings of powerlessness.

Hurt/Pain

When another person hurts us or causes us pain, anger is a natural feeling. How many times have we read about someone who finds out their significant other is cheating, and their pain and hurt turns quickly to anger? Or the anger at being betrayed by someone we trusted? As humans, we want to lash out at those causing us hurt and pain and stop our own hurt and pain from continuing.

How to Deal with Anger

Each of these causes of anger come from very different emotional places. Nonetheless, there are ways we all can exercise anger management.

Anger Management Tip 1

First, focus on solving the problem. In the scenario where you are frustrated with a co-worker, perhaps you could go to the co-worker and speak with them directly. If fear is causing your anger, find a way to mitigate the fear. Fear of public speaking might cause anger, but you could take some speech classes or joining Toastmaster’s to mitigate this issue and reduce the anger you feel. If someone has hurt you, either remove yourself from the situation or confront them after taking some time to calm down. Find ways to focus on how you can fix the issues that is causing your anger, and you will find that your anger fades as you take your power back.

Anger Management Tip 2

You can avoid things that trigger your anger. For instance, if you have a co-worker that grates every one of your last nerves, find ways to deal with them as little as possible. If you know family gatherings begin to get too stressful, and lead to feelings of anger, you can opt not to attend, or attend for a short period of time. You have control over many situations in your life, and you know what you can change or avoid so you can decrease your anger level. Don’t be afraid to make those changes and avoid your triggers!

Anger Management Tip 3

Finally, you can work on your communication skills. Many issues that cause us anger can be avoided if we learn to speak up. How often have our feelings of frustration and anger stemmed from our own inactions or failure to communicate? If there is something that is frustrating you at home, talk to your roommate, parents, significant other (or whoever you live with) and hash it out with them. It could be that they never knew what they were doing angered you. By confidently speaking to people about issues that are bothering you, you can avoid getting angry in the future!

Conclusion

Anger management is at your fingertips. Go and take these tips and apply them to your life and see how much it changes your anger levels on a daily basis!

https://www.youtube.com/watch?v=S9tFe0Zswaw&t=12s

5 Signs of Peripheral Edema (And How to Fix It)

October 12, 2018 by Power of Positivity

Peripheral edema is a condition where your legs and arms experience swelling, often due to the gathering of fluid within the body’s tissues. This can lead to a feeling of heaviness, unsightly swelling, or even pain in different areas of the body. This occurs when a health condition results in an over-collection of water within the tissues that does not get expelled naturally as it should.

The puffiness, discomfort, and annoyance that peripheral edema can bring make it a difficult condition to deal with. It can make actions like walking difficult, disrupt daily activities, and have negative effects on your mood, focus, and positive thinking. As such, it’s important to recognize symptoms and know how to alleviate them. Here are some signs of peripheral edema, and how to positively fix it!

Here Are 5 Signs Of Peripheral Edema And How To Fix It

“If people see any redness, blistering or swelling in the legs, especially if it is getting worse, they definitely need to see their doctor.” – Dr. Leslie Gilbert

1. Pain, tension, or pressure on and around affected spots

One of the most common signs of peripheral edema is pain in areas with swelling. This is because the retention of water in the body puts pressure on the veins, and it can also manifest in discomfort, tension, or simply, pressure.

Essential oils are fantastic for helping to flush out water retention in these situations. Not only are they basically nature’s diuretics, but they’re also great for bringing down the inflammation that causes pain and boosting healthy blood circulation.

You can opt for grapefruit essential oil, which helps the lymphatic system better balance retention of fluid while flushing out toxins to prevent bloating. Mixing 3 or 4 drops of the oil with a teaspoon of coconut oil, then massaging it into the painful areas twice or thrice daily, can aid this mission a lot.

Fennel essential oil works well too. Mixing 3 or 4 drops of it with a carrier oil of your choice and massaging similarly will produce plenty of benefits and bring down swelling.

2. Swelling that leaves a dent

If parts of your body, especially in the legs and feet, are becoming so swollen that pressing a finger into the swell can cause visible dimples, it’s certainly a sign of peripheral edema. In fact, it’s a sign of a specific kind called pitting edema. In general, any kind of swelling in the extremities is typically a symptom for peripheral edema. Sometimes this swelling can be severe enough to cause your clothes to restrict the affected areas.

This swelling can occur due to an excess of sodium in the body. Salt retention often leads to the retention of water as fluids will be absorbed by and follow this extra sodium. This is especially true if you have a condition that reduces kidney function, as the kidneys are responsible for regulating sodium levels. Reducing the amount of sodium you eat daily can help offset this issue. Go for fresh produce, healthy fats, and lean proteins, and try to cook your own meals so you can have some control over the salt that seasons your food!

3. Tightness or warmness of skin

Water retention causes inflammation. So, along with the stretching your skin endures when you face swelling, it can cause your skin to feel warm and uncomfortable.

Drinking some tea made with dandelion root can help bring down this inflammation. It does so by ridding the body of the toxins responsible for that effect. Extract from this plant has fantastic natural diuretic properties that make it a wonderful addition to tea.

You can purchase dandelion tea ready-made, or you can make some with the flowers or root of the plant. Just steep these ingredients inside boiling water for half an hour and strain once ready. Do note that you should start drinking only minimal amounts first to ensure your body does not have adverse effects to dandelion.

4. Difficulty moving joints

Sometimes, peripheral edema can cause your joints to feel stiff or painful, restricting your overall movement. It can make it hard for you to move, and you might even start to wonder if you’re developing arthritis.

Believe it or not, one of the best ways around this is to simply get moving more often and incorporate higher levels of physical activity into your daily life. Although it might not sound appealing when your joints are killing you, your body needs movement. A sedentary lifestyle is actually one of the easiest to avoid – and to incur – causes behind peripheral edema and all sorts of other blood circulation issues. Lack of physical movement can cause blood clots and water retention on the ankles, legs, and feet.

You don’t have to become a fitness guru to reduce your symptoms. All you have to do is get up and walk around anywhere between five and ten times a day, even if you’re only able to move on your feet for about 10 minutes at a time. This is especially important if you work at a typical office job and spend most of your day sitting down!

5. Signs of digestive trouble (nausea, vomiting, bowel movement changes)

It’s not uncommon for peripheral edema to cause a variety of other symptoms, especially ones centering around the digestive system. In these cases, you’ll feel the need to detoxify your body and get rid of all that bloating and water retention.

The herb parsley is actually an extremely good natural diuretic that can work wonders on reducing water retention, and even on bloating of any kind. It boosts urine production in the kidneys, allowing excess fluids to be removed from the body. Your best option to consume parsley is through the use of parsley tea. Simply add about ¼ of a cup of the herb to a boiling cup of water. Let it steep for around five minutes, and then strain and drink the mixture with honey. You can take this twice a day.

If your digestive issues are severe or do not ease with treatment, see your doctor for a professional opinion. Please note that pregnant women should not consume parsley tea. It is always advisable to talk with a doctor before trying strong herbal products like this.

Final thoughts

Although peripheral edema can be a troubling condition, you are not alone in dealing with it. By recognizing the signs and knowing how to address them, you’ll keep this issue from invading your life. Do note that some edema may be an underlying sign of a more severe health issue. If you experience both peripheral edema and other symptoms like breathing difficulties, chest pain, or lightheadedness, you should speak to your doctor as soon as possible.

https://www.youtube.com/watch?v=cHeI3Y_CfMo

5 Causes of Varicose Veins (And How to Avoid Them)

October 12, 2018 by Power of Positivity

Varicose veins, or “spider veins,” affect millions of people over fifty years old globally, However, women are more prone to this condition than men. The causes of varicose veins, as well as the treatments, vary with every person. You can sometimes prevent them once you understand the causes of varicose veins.

Here Are Five Causes of Varicose Veins, And How To Avoid Them

“Varicose veins that can be seen on the surface are stopping you from getting a more serious leg ulcer. Much more serious are hidden varicose veins, which means doctors often miss the signs of leg ulcers.” – Professor Mark Whiteley

1. It comes naturally with aging.

Varicose veins are, unfortunately, a natural part of aging. As you get older, the veins in your body become weaker, less elastic, and stretched. Weakened veins may also lead to the pooling of blood that causes the veins to expand, thus the term “varicose” or swelling.

Researchers note that depleted blood oxygen levels are one of many reasons why people have this condition.

Varicose veins impact the flow of blood that nourishes your heart and the rest of the organs. When the veins turn noticeably blue, it means that deoxygenated blood, or oxygen-poor blood, is flowing back to your heart. This is an indication of poor circulation that raises your risks for other health problems.

While you can’t do anything about preventing aging, you can still slow down the formation of varicose veins through good exercises and a diet of food rich in fiber. You must also increase your intake of anti-inflammatory foods and avoid dishes and snacks with a high salt content.

2. Your work demands long seating or standing hours.

The lack of physical movement might cause varicose veins to form, according to the National Heart, Lung, and Blood Institute. If you have a sedentary lifestyle and don’t make any effort to exercise and become physically active, you’ll likely have varicose veins.

Your aging veins also absorb the pressure whenever you’re sitting or standing for long periods of time. To prevent this from worsening, you need to do your best to move and stretch your legs regularly. Get up and walk from your desk every few hours if your work demands that you have to be seated for the whole day. And if you have to stand for a long time, make sure to take breaks by sitting down.

Switch to flat shoes after work so you do not strain your calf muscles excessively. Wearing a pair of high-heeled shoes shifts your weight with every step so it becomes harder for blood to flow through your veins, according to the Journal of Vascular Surgery.

Avoid crossing your legs as you sit, since this also puts pressure on your veins. Do some feet exercises and flex your muscles even when you’re at a board meeting. No one will notice anyway since you’re doing the movements under the desk.

3. You’re overweight or obese.

People who are overweight or obese develop varicose veins because the extra pounds are putting more pressure on the veins as well. It’s the same reason why pregnant women are also prone to varicose veins. The best thing you can do for your health is to lose some weight. However, the varicose veins won’t go away so quickly even if you’ve managed to drop a few pounds.

In some cases, it might look as though your varicose veins have worsened after significant weight loss. But this shouldn’t discourage you from aiming to drop even more pounds. It’s possible that the veins were revealed when the layers of fat from your body disappeared. In other words, they were there before but you just couldn’t see the veins well because the fat concealed the problem.

Remember, even skinny people develop this condition due to a lot of factors. It’s still better and healthier to manage your weight and then deal with the varicose veins in the process.

Note: Pregnancy weight gain can also cause varicose veins

A 2016 research paper notes that pregnancy can also contribute to this condition. They said this:

“There is a significant and strong association between a history of pregnancy and varicose veins.”

They to on to mention that pregnancy-related leg veins may be more likely if the woman has other risk factors, in addition to pregnancy.

4. Your gene pool is one of the causes of varicose veins.

Did your parents or grandparents have varicose veins in their old age? If so, then you’re prone to have the same condition. Researchers note in a 2019 article that varicose veins can be attributed to genetics. But the fact that it’s hereditary makes people less concerned about addressing the condition. When left untreated, varicose veins may progress to complications like:

Deep vein thrombosis (DVT) or life-threatening blood clots
Venous leg ulcer or the breakdown of the skin
Spontaneous bleeding or blood loss
Hyperpigmentation or skin discoloration
Lipodermatosclerosis or the hardening and stiffness of the legs

5. You have light skin but you’re always out in the sun.

Don’t confuse spider veins and varicose veins! Sun exposure can cause spider veins, which are also unsightly but less dangerous than varicose veins.

The West Florida Vein Center warns that sunshine exposure can cause thin, bluish-looking veins around your cheek and nose area if you have light skin. Harmful ultraviolet rays from the sun may damage the collagen that supports the walls of the veins. That is what causes someone to get the red and blue spider veins on your face.

To get rid of this problem, make a habit of applying sunscreen to lessen the formation of these blood vessels on your face. If possible, limit exposure to the sun, or wear protection like sunglasses, caps, or scarves when you have to go out.

Final Thoughts on the Causes of Varicose Veins

Getting positive results from reducing varicose veins includes following natural remedies like exercise, a healthy diet, and practicing positive thinking. However, if you’re experiencing discomforts like fullness around the legs, cramps, pain, or skin discoloration. Besides that, be sure to visit a doctor as soon as possible to get a proper diagnosis.

Science Explains 9 Deficiencies That Make ADHD Worse

October 12, 2018 by Power of Positivity

What you eat to nourish your body has a direct impact in your brain. If you or someone you love suffer from attention deficit hypersensitivity disorder (ADHD), managing this condition through a good and balanced diet can do wonders. Some nutrient deficiencies may make the symptoms of ADHD worse. Here are some vitamins and minerals that you must always keep in check if you are dealing with ADHD.

Here Are 9 Deficiencies That Make ADHD Worse

“Because body and brain are connected, you can improve or eliminate the symptoms of autism and ADHD by giving special attention to the food and nutrition children receive.” – Julie Matthews

1. Zinc

Zinc is important for bone health, wound healing, and the immune system. It also aids in the proper function of the neurotransmitters in the brain, especially the hormones that are responsible for triggering a calm and happy mood. A deficiency in this mineral has been tied to impulsivity and hyperactivity that’s characteristic of people with ADHD. A study published in the journal BMC Psychiatry showed that ADHD patients who had zinc supplements for six weeks (55mg per day) presented improved mood, positive thinking, and better disposition. They also had fewer episodes of nausea and vomiting. Experts said that zinc helped in increasing their dopamine levels, so taking supplements has been one of the most viable treatments for managing ADHD.

2. Magnesium

The body needs magnesium for muscle and nerve function, as well as blood pressure and blood glucose regulation. For someone with ADHD, magnesium helps with better sleep and relief from sore muscles, headache, and anxiety. Evidence suggests that frequent irritability and aggression in someone with ADHD can be tied to magnesium deficiency. Unfortunately, eating processed food can diminish the amount of magnesium present in the body, while some maintenance medications also have the same effect. If you are taking meds, ask your doctor about this side effect and change your treatment if it will help.

3. Iron

Iron is critical for cognitive development and a lack of this mineral can lead to lowered attention span, behavioral and emotional problems, as well as cognitive impairment, as per a study in the journal Neuropsychiatric Disease and Treatment. In some cases, people with ADHD also complain about a leg discomfort, called Restless Leg Syndrome, which interferes with their activities. For women with ADHD, a lack of iron might also affect their menstrual cycle. To help manage this, take iron supplements and ensure a daily diet filled with dark green leafy vegetables, tofu, beans, and lentils to increase iron content in your system.

4. Complex carbohydrates

Some ADHD patients shun foods that are rich in carbohydrates because it makes their blood sugar levels rise faster. So, they become more hyperactive and lose the ability to concentrate and focus. But the body greatly needs carbohydrates for energy, brain power, and protection from diseases. Ideally, you should not deprive yourself of carbohydrates even if you have ADHD.

It’s simple carbohydrates (raw sugar, high fructose, fruit juices) that people with ADHD need to avoid because these are the foods that cause hyperactivity. Instead, gain carbohydrates from eating beans, peas, and whole grains, which turn into complex carbohydrates.

5. Vitamin D

Hormones in the brain need vitamin D to function. It is also essential for the cardiovascular and immune system, as well as bone development. A lack of vitamin D has been linked to many mental health problems among children and adolescents, as per a study in the European Child & Adolescent Psychiatry. A separate study in the Pediatrics International journal also showed that people diagnosed with ADHD have lower vitamin D concentrations in their system.

Vitamin D can be naturally sourced from the sun and foods like tuna, salmon, soy milk, liver, cheese, and eggs. A person with ADHD should boost his diet with vitamin-D rich foods and participate in outdoor activities more often. This way, the symptoms can be mitigated, especially if his body doesn’t respond well to supplements and treatments.

6. Vitamin B (B3, B6, and B12)

A person with ADHD who is deficient in vitamin B might be easily fatigued. He may also exhibit irritability, distraction, confusion, and short-term memory loss. He might crave for high-carb foods as vitamin B also aids in metabolism. The vitamin B family works in synergy to keep the brain healthy. When it’s daily intake is sufficient, a person with the condition may feel more pleasant, positive, relaxed and mild-tempered.

7. Vitamin C

Vitamin C works as the body’s natural barrier against allergies, bacteria, and infection. It also balances the chemicals the brain processes from different minerals. Like zinc, vitamin C modulates the dopamine levels in the brain that drives a person’s motivation, attention, positive thoughts, and emotions. It helps with iron absorption as well, which ADHD patients need for managing their behavior. However, vitamin C must be taken at least an hour before drinking medication since it can interfere with its effects.

8. Omega-3 fatty acids

Omega-3 fatty acids best benefit the heart but plenty of research also say it helps people with ADHD sharpen their cognitive skills and concentration. It is recommended that adults with this disorder have daily fish oil supplements of up to 5,000 milligrams, while children with this disorder need half the dosage.

9. Protein

Protein provides the building blocks the brain needs for its healthy function. It can prevent blood sugar levels from surging, which causes hyperactivity. Experts suggest to always include protein in your breakfast to help the brain stay more alert but focused. Lean meats from beef or pork, chicken, fish, eggs, soy, and low-fat dairy are some of the most accessible sources of protein.

Final thoughts

Taking a stock on diet is the most sensible approach to helping people with ADHD. But aside from making sure that you get adequate amounts of these essential nutrients, you should also avoid foods with additives, preservatives, artificial colors and flavors.

25 Questions That Prove If Your Partner Truly Knows You

October 12, 2018 by Power of Positivity

While you may not ever truly know every single thing about your partner, you can always learn something new about them if you just ask the right questions! On the flip side, your partner may not know certain things about you, either, so getting them to ask you the following questions could help make the relationship seem new and exciting all over again. Let’s face it, if we’re not careful, relationships can grow stale and boring once the honeymoon phase is over.

So to help spice things up, we’ve come up with a list of questions that both of you can ask each other!

Here are 25 questions that prove if your partner truly knows you:

1. What’s my favorite season?

This might seem like a generic question, but it’s one you should definitely ask to see if your partner has been paying attention. This usually comes up when a couple is getting to know each other, so if you’ve been with your partner for a while, cut them some slack if they don’t get it right the first time. Generally, this falls under the “basic questions” category, and some people tend to forget small details. However, if your partner gets it right, extra brownie points for them!

2. What’s my favorite restaurant?

Pretty much everyone loves food, and it’s a common thing to bond over. After a couple months, your partner should know what your favorite grub is and where you like to get it. Enough said!

3. Where’s my favorite place to relax?

Whether it’s a park, your bedroom, or on a rooftop somewhere, your partner should know where you like to chill out. Chances are, they probably like to wind down with you in the same place, so they should definitely know the answer to this question.

4. Where do I like to go on vacation?

Maybe they haven’t been on a vacay with you yet, but you’ve probably mentioned where you like to vacation. If you have the means and the time, surprise your partner with a trip there if they get the question right; it’ll make for a fun way to bond and relax together.

5. Where would I move to if I could?

This is another one of those questions that your partner probably should know the answer to. After all, most people would move if given the chance, so it’s usually a common topic of conversation among couples.

6. What’s my favorite car?

Maybe it’s the one you own or it’s just a dream car at the moment, but either way, most people have a favorite set of wheels. This is one of those light, fun questions you can ask your partner to see if they really know you!

7. What is one thing I would change about my life if I could?

Let’s face it; most of us like to play the “what if” game from time to time. Most people would want to change at least one thing about their lives, whether it’s having more money, more time, less stress, etc. If your partner knows this answer, they are definitely a keeper.

8. What’s my favorite TV show/movie?

If your partner doesn’t get this answer right, do they really know you at all? We’re not trying to be harsh here, but honestly, it’s a pretty easy question for the most part!

9. What’s a language that I’d like to learn?

When the topic of travel comes up, you will probably discuss languages that each of you wants to learn at some point. If you end up planning a trip to a country that speaks the language you want to learn, take the opportunity to enroll in classes together if you get a chance.

10. What country do I want to visit more than anywhere else?

Questions about travel always come up in a relationship, so your partner should definitely know your travel dreams by now.

11. What comforts me more than anything?

This is very useful information in a relationship, because your partner will know how to help you when you get depressed, scared, or just feel down. If they know this about you, they’ve definitely been paying attention.

12. What helps me cheer up when I’m sad?

This might be similar to the answer above, or it could be totally different; it just depends on you as an individual. Knowing the answer to this question can help your partner comfort you and put a smile back on your face when you have a bad day.

13. What is my favorite type of nature?

Whether it’s lakes, mountains, beaches, rivers, forests, or deserts, your partner should know this important fact about your personality.

14. What’s my favorite book(s)?

Questions about “favorites” help two people get to know one another, so this should’ve come up at some point in the relationship. If your partner knows your favorite book, he or she might be inclined to read it so you can discuss it together.

15. What are my favorite foods?

Your partner should know what makes your tummy and taste buds happy, and if they do, they’ve probably taken you on many dates to indulge in your favorite cuisine. Or, maybe they like to be the chef and cook homemade meals for you (if this is the case, you’re one lucky guy/gal!)

16. What’s my favorite dessert?

This goes right along with your favorite food (even though dessert is a food, but you get the idea!)

17. What helps me relax?

As crazy as this world is, everyone does something that helps them decompress and recharge. Maybe you like yoga or meditation, or maybe going on hikes helps you de-stress. No matter what it is, your partner will know this fact about you if they truly care.

18. What are some of my hobbies?

What you like to do in your spare time is an important aspect of you and shouldn’t be forgotten by your partner.

19. What’s my favorite holiday?

Besides your birthday, of course. Knowing your favorite holiday can help your partner bond with you and immerse themselves in the spirit of the holiday with you. Whether it’s Halloween, Christmas, or some other special day, there are endless activities to do together to celebrate.

20. What are my favorite pets?

This is another question your partner should know the answer to right off the bat. You might even own one of your favorite pets, which would make this question even easier to answer!

21. What are my strengths and weaknesses?

While part of this question might be hard for your partner to answer, it proves if they truly know you or not. Keep in mind that you should only ask this question if you’re fully prepared for the answer.

22. Who inspires me?

Most people have someone they look up to, whether it’s a family member or a superhero in their favorite movie. Knowing who inspires you helps your partner know an important part of your character.

23. What’s my favorite childhood memory?

Most people have a few memories from the good old days that they like to replay from time to time. If your partner and you have discussed your past in any detail, then they will be able to answer this question with no trouble.

24. What are some of my goals?

Partners should know each others’ motivations and dreams, because that makes up such a big part of what drives you in this life. It shows what path you want to take, which is important to know about someone in a relationship.

25. Where do I see myself in the future?

This answer may change throughout your life, but you’ve probably shared a little bit about your future desires with your partner. They should know things like where you want to live, what career you see yourself in, and if you want kids or not.

Final thoughts

This is not an exhaustive list of questions by any means, but it makes for a fun, lighthearted way to see if your partner really knows you, and if you know your partner. Their answers might actually surprise you, because people do change throughout their lives, and it helps you to stay connected to your partner. Asking your partner these questions every so often can keep things exciting and help you stay in the loop as your partner evolves and grows.

https://youtu.be/Q9es9gvnkU0

7 Habits That Help Your Mind Relax At Night

October 12, 2018 by Power of Positivity

There are few things more frustrating than being unable to fall asleep at night, especially when you know you have to get up early the next day. After what feels like forever that you’ve spent tossing and turning, any small amount of sleep you do get won’t be sufficient to energize you for the next day. The problem is, sometimes you just can’t get your brain to relax at night.

If you don’t get enough of that precious shut-eye, however, you’ll feel the effects all day long. Your focus will be wobbly, you’ll feel fatigued, and you won’t be at your sharpest. Worse still, all attempts at positive thinking might crash and burn. The good news is that the reason behind your inability to catch those zzz’s might lie in your bedtime habits. By adjusting these routines in order to encourage calmness, serenity, and drowsiness, you’ll be able to beat down that minor insomnia. Here are some habits that help your mind relax at night.

Here Are 7 Habits That Help Your Mind Relax At Night

“Calm mind brings inner strength and self-confidence, so that’s very important for good health.” – Dalai Lama

Steer clear of electronic devices.

Light – blue light, especially – can have severe effects on the body’s production of the sleep hormone, melatonin. It can prevent sufficient amounts of this hormone from being produced and can actually greatly reduce the quality of your sleep.

Even if you use a blue light filter for your devices, you’re still exposing yourself to lights that restrict melatonin production. Not to mention, you’re looking at a variety of different sounds, videos, and images on those devices (including your TV) that could be stimulating your brain and preventing you from winding down. Your best bet is to put the devices down an hour or two before bed. If you really must do something, listen to soothing music or read a not-too-exciting book.

2. Set up a good bedroom environment.

If your bedroom isn’t cozy, chances are you’ll find it difficult to get comfortable enough to relax at night. You don’t realize it, but everything from noise levels and temperature to the arrangement of your furniture and external lighting can affect your ability to fall asleep. What is more, they can even cause long-term problems in health overall.

Do your best to minimize external noise and lights in your room at night, keep your sleeping space clean and neat, and make sure the temperature is comfortable for you. You should also, if possible, ensure that your mattress and bedding are all to your liking.

3. Keep a journal or diary.

For many people, worries and thoughts can be the reason they wind up staying up, unable to relax at night as their brains whirl with fleeting concerns. Getting this all out in a journal or diary can work wonders in giving you positive peace of mind. Open up a notebook and write out whatever is troubling you, and allow your worry to leave your mind and flood the page.

If you don’t feel like writing about your worries, consider getting your to-do list or schedule in order for the following day. It might seem like a stressful experience, but knowing that you have all your ducks in a row can help your mind calm down and allow for a restful sleep. You can also turn this into an exercise in gratitude by writing about what good things happened during the day. It’s up to you!

4. Take a calming bath or shower.

Hopping into a hot shower or steeping in a warm bath can help loosen tension in the body. For many, it provides a mild form of therapy to the body, and it can melt a lot of stress away. It’s a great way to help the mind relax. Studies have found relaxing routines like this can really boost sleep quality and encourage faster sleep.

Studies have also found that taking a hot bath an hour and a half prior to bedtime will improve your deep sleep quality while allowing for quicker dozing off. If you can’t take a full bath, even just immersing your feet in a hot tub of water will suffice!

5. Watch what you eat and drink.

What you put into your body can change how easy it is for you to fall asleep and how relaxed your mind is. Eating too late at night can have a negative impact on both the production of melatonin and growth hormones, even if being full makes you feel sleepy. It can be bad for sleep quality, too, preventing your brain from fully going into a relaxed mode.

Your best option is to allow three hours between your last meal and your bedtime. Also, reduce your fluid intake about an hour before you hit the sack. This will help you be satisfied, but not too full or too hungry – and your mind will thank you!

6. Engage in visualization or meditation.

Every night, spend a little time before bed visualizing or meditating. The simplest way to do this is by lying on your back in bed, eyes shut, focusing on the movements of your tummy as you inhale and exhale. When you feel relaxed enough, start visualizing – with the use of all your senses – your favorite place or a calm and serene environment. For example, if you think of a river in the forest, you will visualize the sound of the river running, the smell of the trees, the feel of the running water, and so on.

Doing something like this helps your brain relax at night and prepare for sleep. It also helps activate the part of your subconscious brain that is creative and innovative. Who knows, you might just dream up some new ideas!

7. Stretch

Stretching isn’t just good for the body – it’s great for the mind. Apart from loosening up your joints and muscles, you also release stress and tension when you stretch, which can be great for the brain when you need to sleep. Letting all this stress remain in the body can have bad consequences for mental health, and it definitely isn’t good for your sleeping schedule.

Do note that this should be mild stretching only – exercising too close to bedtime can actually make it harder to fall asleep! Stick to calm, relaxed poses and low-impact stretches.

Final thoughts

No one wants to lie awake in bed, staring at the ceiling and unable to fall asleep no matter how hard they try. By adding these habits into your daily routine, you might just find that this problem becomes a thing of the past. Having a relaxed mind leads to a relaxed body, and in turn, this will help you drift off to sleep as soon as your head hits your pillow!

https://www.youtube.com/watch?v=lFdcCXmGpy4

Top Three Causes of Anger

Fear

Frustration

Hurt/Pain

How to Deal with Anger

Anger Management Tip 1

Anger Management Tip 2

Anger Management Tip 3

Conclusion

The Community

Our Free Community of Positively Powerful SuperFans

Every day is a day to shine. Shine on!

Top Three Causes of Anger

Fear

Frustration

Hurt/Pain

How to Deal with Anger

Anger Management Tip 1

Anger Management Tip 2

Anger Management Tip 3

Conclusion

Here Are 5 Signs Of Peripheral Edema And How To Fix It

1. Pain, tension, or pressure on and around affected spots

2. Swelling that leaves a dent

3. Tightness or warmness of skin

4. Difficulty moving joints

5. Signs of digestive trouble (nausea, vomiting, bowel movement changes)

Final thoughts

Here Are Five Causes of Varicose Veins, And How To Avoid Them

1. It comes naturally with aging.

2. Your work demands long seating or standing hours.

3. You’re overweight or obese.

Note: Pregnancy weight gain can also cause varicose veins

4. Your gene pool is one of the causes of varicose veins.

5. You have light skin but you’re always out in the sun.

Final Thoughts on the Causes of Varicose Veins

Here Are 9 Deficiencies That Make ADHD Worse

1. Zinc

2. Magnesium

3. Iron

4. Complex carbohydrates

5. Vitamin D

6. Vitamin B (B3, B6, and B12)

7. Vitamin C

8. Omega-3 fatty acids

9. Protein

Final thoughts

Here are 25 questions that prove if your partner truly knows you:

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Here Are 7 Habits That Help Your Mind Relax At Night

Steer clear of electronic devices.

2. Set up a good bedroom environment.

3. Keep a journal or diary.

4. Take a calming bath or shower.

5. Watch what you eat and drink.

6. Engage in visualization or meditation.

7. Stretch

Final thoughts

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Rise and Shine On! Master Your Day with the Ultimate Positive Morning Guide + Checklist

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Every day is a day to shine. Shine on!

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