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How to Make Natural Energy Drinks to Boost Your Energy And Improve Your Mood

April 30, 2018 by Power of Positivity

About 90 percent of Americans consume caffeine in one form or another every single day. More than half of all American adults consume more than 300 milligrams (mg) of caffeine every day, making it by far America’s most popular drug. – Villanova University

There is nothing wrong with a bit of caffeine for extra energy. In fact, scientists often highlight its numerous benefits for the brain and body. In addition, caffeine does not appear to have adverse effects, even in relatively large doses. Per the Mayo Clinic:

Up to 400 milligrams of caffeine seems to be safe for most healthy adults. That’s roughly the amount of caffeine in four cups of brewed coffee.

You might find that bit of information surprising. What is more, the Mayo Clinic is not the only health center sharing this kind of data. Consider this comment by Harvard University’s Dr. Robert H. Schmerling:

Over the last several decades, coffee has been among the most heavily studied dietary components. And the news is mostly good. Moderate coffee consumption (three to four cups per day) has been linked with a longer lifespan.

(Coffee, by the way, has numerous research-based health benefits!)

The problem isn’t caffeine, but the wave of adulterated caffeine-based products. These have led to an alarming public health epidemic. Companies like Monster Energy, Red Bull, and Rockstar make energy drink products loaded with additives, which are known to be harmful the body. Sugar, high-fructose corn syrup, ginseng, gingko biloba, guarana, high levels of taurine, and an excessive amount of B vitamins enhance the physical and mental effects of caffeine. The problem is that the biochemical interaction between these ingredients can be very dangerous.

So how do you get the energy without the potentially harmful additives? Enter the better option: natural energy drinks. Because these are homemade, you can have full control over what you put inside your drink (and your body).

**These Healthy, Natural Energy Drinks can Improve your Mood and Boost your Energy Levels**

Apple-Banana Energy Shake

Yeah, this drink is as good as it sounds. Energy-wise, apples are the cream of the crop (or tree), as they are packed with vitamins, minerals and natural sugar. Bananas are a perfect complement, because they provide a quick-acting effect on mental stamina. This is one of the simplest natural energy drinks that you can make.

Ingredients:

1-2 peeled apples

2 bananas

¼ cup cold, non-fat milk (optional)

½ cup crushed ice

Directions: Mix all ingredients in a blender until smooth and serve chilled.

Kombucha Tea

Kombucha – a type of fermented green tea – contains probiotics, vitamin K-2, vitamin B-12, and fatty acids. The last two ingredients are very beneficial for cognitive energy and function.

Ingredients:

1 gallon of water

4 black tea bags

¾ cup of organic sugar or organic artificial sweetener

SCOBY (Symbiotic Culture of Yeast and Bacteria)

Directions: First, place the SCOBY in a glass jar and set aside. Bring the gallon of water to a simmer and mix in the tea bags. Add the organic sugar (or sugar substitute) and boil for about 15 minutes over low heat. Allow the mix to cool before pouring into the glass jar. Place a rubber band over a paper towel or coffee filter, which will allow the mixture to “breathe.” The culture will develop in seven-to-ten days. Finally, you have the opportunity to serve yourself and glass, and enjoy the health benefits.

Mint Tea Refreshment

A few refreshing mint leaves plus vitamin-C-packed lemon juice equals a serious energy kick!

Ingredients:

1 cup of cold-brew green, white, or mint tea

1 cup of cold water

A glass full of ice

1 whole freshly squeezed lemon

A few sprigs of fresh mint

Directions: First, combine all of the ingredients into a cocktail shaker. Shake thoroughly and then pour mixture into glass.

Coconut-Matcha Energy Drink

Matcha contains a natural calming agent called l-theanine. When combined with the right ingredients, it provides a calm, focused, and happy energy. (Think coffee without the jitters!) Coconut, while it doesn’t have caffeine, contains a fatty acid called medium-chain triglycerides (MCTs). These provide a super quick energy boost. Oh, and it’s delicious!

Ingredients:

1 cup coconut water

2 teaspoons matcha powder

Orange slice for garnish (optional)

A few ice cubes (optional)

Directions: Mix matcha powder with coconut water and mix thoroughly. If desired, garnish with orange slice and serve over ice cubes.

These natural energy drinks are sure to give you a lasting energy and mood boost! In addition, they make tasty homemade beverages. The only problem you’ll face is deciding which one to try first.

https://youtu.be/7BNGVmwxoHI

(C)Power of Positivity, LLC. All rights reserved

Sources
https://today.uconn.edu/2015/03/children-and-energy-drinks-a-growing-public-health-crisis/
https://www.health.harvard.edu/blog/the-latest-scoop-on-the-health-benefits-of-coffee-2017092512429
https://www.rd.com/health/wellness/natural-energy-drinks/
https://www1.villanova.edu/villanova/studentlife/health/promotion/goto/resources/drugs/caffeine.html
https://www.verywellfit.com/energy-drinks-89052

5 Habits that Lower Your IQ

April 30, 2018 by Power of Positivity

Certain things, such as smoking and drinking, obviously lower intelligence and cognitive abilities. You probably wouldn’t want to take an IQ test after a night out at the bar, for example. However, there are habits many of us partake in that can lower our IQ without us even realizing it.

Of course, many factors determine a person’s IQ. In addition, there are many different types of intelligence. Everyone brings their own set of unique gifts to the world, and IQ isn’t the only determining factor for intelligence. With that said, we want to go over a few habits that have been proven to “dumb people down” and even harm their health.

Here are 5 habits that make you less smart:

1. Frequently using a smartphone.

Okay, we know pretty much everyone owns a smartphone these days, and these devices definitely have their advantages. However, we can’t list things that can potentially lower your IQ without giving the smartphone a mention. Smartphones have an addictive, mind-numbing quality about them, which can hinder our cognitive abilities.

To prove this, researchers at the University of Texas gathered a group of about 800 smartphone users. The participants had to take several computer tests that required their full attention. The researchers asked some of them to leave their phones in another room, while the others just had to mute their phones and place them face-down on their desks. The participants who left their phones in another room performed much better on the tests than those who had their phones right by them.

Researchers believe that having a phone right near you hinders your ability to focus. One reason for this is that we have grown so accustomed to checking our phones constantly. With the phone out of sight, people automatically focus better because they have less distractions. You actually have to exert effort to avoid checking your phone when it’s in your sight, so the saying “out of sight, out of mind” definitely applies here. The energy you have to use to not check your phone can then be diverted to the task at hand.

2. Eating a lot of processed foods.

This point might seem like a no-brainer, but a poor diet starting in childhood can stunt intellectual growth for the duration of one’s life. After examining eating habits and IQ’s of approximately 14,000 young children, researchers discovered that kids who ate mostly processed foods at three years old had lower average IQ scores five years later than kids who had healthy diets.

We all know that the human body and brain need certain vitamins and minerals to grow and function optimally. The brain grows at its fastest rate during the first three years of life, so the kinds of food given to a child during this stage makes a lasting impact on the child’s brain.

Sadly, researchers also found that kids who ate a diet high in processed foods at age three showed little improvement in IQ scores when positive dietary changes were made later in life.

3. Regularly multitasking

Did you know multitasking doesn’t actually exist? (If not, there’s your little tidbit of new knowledge for the day.) The brain cannot truly focus on more than one thing at a time, which means “multitasking” is, in fact, just switching back and forth between tasks very quickly. Many people think multitasking gets things done faster, but it takes longer than doing one thing at a time. Plus, multitasking isn’t nearly as effective as focusing on and completing one job before moving on to the next.

Not only is multitasking ineffective, but it also lowers the IQ. A study done by the Institute of Psychiatry in London discovered that multitasking resulted in a temporary 10-point drop in IQ. To put that in perspective, smoking marijuana or missing a night’s sleep didn’t cause as large of a decrease as multitasking does.

4. Having a diet high in sugar.

Most of us know sugar isn’t good for us, but it does more than harm our health; it lowers our intelligence, too. Researchers found that a diet high in fructose lowers intelligence after just six weeks.

Researchers from UCLA studied the effect of a high-fructose diet in rats. The rats were taught how to find their way through a maze before being split into two groups. Both groups were given fructose water, but one group was also fed omega-3 fatty acids, which have been shown to promote brain health.

After six weeks, the rats that had been given omega-3’s performed significantly better than the other group. In fact, the rats in the other group could not recall the route they had learned and showed decreased synaptic activity.

We do need sugar to survive, but it’s the type of sugar we ingest that matters. Choosing low-sugar fruits and vegetables instead of highly processed foods is your best bet.

5. Having a long commute to work.

This is probably the most surprising one on the list. Researchers at the University of Leicester found that driving more than two hours each day rapidly lowers IQ. They studied the lifestyles of more than 500,000 people over a five-year period, giving them memory and intelligence tests throughout the study.

Among the participants, 93,000 drove more than two hours each day. In addition to scoring lower at the beginning of the study, they showed a steady cognitive decline throughout the study compared with those who did little to no driving.

Final thoughts

Perhaps you have a job that requires a long commute, you can’t simply switch jobs from one day to the next, and this is a concern to you. Well, just because you can’t alter some things about your lifestyle doesn’t mean you can’t change anything. If one of the above points is one that you find it difficult to adjust in your life, focus on the others. What is more, you don’t need to change it all in one shot.

Choose one of the points above and build positive habits in that area before moving on to the next. Adopt healthy lifestyle habits, one small change at a time, and you will find that your overall health is improving. And although you might not be able to quantify it, you can be confident that your IQ is on the upswing as well!

https://youtu.be/7BNGVmwxoHI

(C)Power of Positivity, LLC. All rights reserved

Sources:
https://www.theguardian.com/science/2011/feb/07/diet-children-iq
https://news.stanford.edu/news/2009/august24/multitask-research-study-082409.html
https://www.livescience.com/20329-sugar-stupid.html
https://www2.le.ac.uk/offices/press/press-releases/2017/july/hours-of-driving-and-watching-tv-lower-iq-scores

10 Inflammatory Foods to Always Avoid

April 30, 2018 by Power of Positivity

Did you know that most diseases have one thing in common? You guessed it – inflammation. However, as we’ve said before, inflammation is not inherently bad; it allows the body to heal from wounds and serves to protect us from foreign invaders.

Inflammation only becomes a threat when it’s chronic in nature, and sadly, millions of people worldwide are suffering from long-term inflammation. We don’t have an exact number for you, but if you consider that heart disease, arthritis, diabetes, cancer, and cardiovascular disease all fall under the umbrella term “inflammation,” you can get an idea of just how widespread the problem has become.

We could write a whole book about why chronic inflammation exists today, but for now, we’ll focus simply on the role of food. As most of us know, natural foods – such as fruits, vegetables, meat, nuts, and seeds – provide us with optimal health. However, in our modern society, we have been inundated with unhealthy foods that taste great but make us sick in the long run.

Just like a car needs quality fuel to run, we need quality food to function. With that said, we’ll go over ten foods to avoid if you want to keep yourself free from inflammation.

Here are ten foods that increase risk of inflammation:

1. Sugar

Allow us to clarify: sugars from unnatural sources of food. Sugar has been shown to be eight times more addictive than cocaine and has the exact same effect on the brain. Great news for the food industry; bad news for our health. Simply put, sugar without fiber is empty calories. The fiber in whole foods allows us to get full and provides us with nutrients. Sugar in processed foods packs on calories while doing nothing for our overall health. As such, it should be among the top on your personal list of foods to avoid.

2. Refined carbs

Researchers believe that refined carbohydrates – common in our modern diets – promote inflammatory gut bacteria, which can cause all sorts of diseases. Refined carbohydrates have been shown to cause cravings and boost inflammation levels. Instead of white rice, go for sweet potatoes or brown rice, as these foods have many nutrients. What is more, they will leave you feeling full and satisfied for longer. Plus, they promote healthy gut bacteria.

3. Alcohol

Sure, a glass of wine or two a day probably won’t hurt, but drinking in excess certainly can. Not only does drinking a lot of alcohol lead to liver disease, but it can cause other problems such as diabetes, heart disease, and even cancer. If you want to lower inflammation, it’s vital to keep your alcohol consumption to a minimum.

4. Processed meat

Like anything else processed, processed meat can cause a lot of health concerns. So far, this one food has been linked to an increased risk of diabetes, colon cancer, heart disease, and stomach cancer. Compounds called advanced glycation end products (AGEs) are formed during the manufacturing process of some meats, which can lead to inflammation in the body.

5. Trans fats

Most foods do not contain trans fats anymore, after studies came out showing how harmful they are for health. However, trans fats can also be hidden under different names such as “partially hydrogenated” oils. If you see this on any food label, put the item back on the shelf, as trans fats have been linked to inflammation and a greater risk of cancer.

6. Refined grains

Just like any refined carbs, refined grains do not pave the way to good health. The refinement process removes all the good stuff from the grains, such as bran and germs. What you’re left with is basically empty calories and sugar with no nutrients; avoid white bread, flour, and noodles if you don’t want inflammation.

7. Monosodium glutamate (MSG)

While some people are more sensitive to this additive than others, it doesn’t do any of us any good. MSG has been shown to cause inflammation, heart palpitations, muscle weakness, numbness, increased blood pressures, headaches, and weight gain. While studies about MSG are conflicting, a general rule is to avoid it if you’re sensitive to it or don’t want to consume a large amount of salt.

8. Gluten

Those with celiac disease should be concerned about this one, but people who don’t enjoy the sluggish feeling they get after consuming refined carbs might want to take heed, too. Gluten is a protein found in wheat, and some people cannot digest it properly. Those with celiac disease report feeling bloated and having digestive issues after consumption of gluten. Even if you don’t have this disease, you might find yourself wanting to cut down on gluten to improve digestion and decrease the risk of inflammation.

9. Artificial sweeteners

A 2014 study published in Nature found that artificial sweetener consumption in both mice and humans alters gut bacteria and increases the risk of glucose intolerance. When our bodies can’t metabolize glucose properly, it can lead to a greater release of inflammatory cytokines often found in the body after eating refined carbs. Good gut bacteria release anti-inflammatory compounds, but artificial sweeteners inhibit this healthy bacteria.

10. Vegetable oils

Oils abundant in omega-6 fatty acids – such as sunflower, corn, and soybean – have been shown to raise inflammation in the body. However, oils rich in omega-3’s – such as olive and coconut – have the exact opposite effect. Choose your oils wisely and you will be making choices that support your health.

https://youtu.be/yG-G9_LOkLA

(C)POWER OF POSITIVITY, LLC. ALL RIGHTS RESERVED

Sources:
http://www.health.com/health/article/0,,20637702,00.html
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
https://www.healthline.com/nutrition/6-foods-that-cause-inflammation
https://www.ncbi.nlm.nih.gov/pubmed/26287637
https://www.niaaa.nih.gov/alcohol-health/alcohols-effects-body
http://abc13.com/health/study-sugar-is-as-addictive-as-cocaine/533979/
https://draxe.com/inflammation-at-the-root-of-most-diseases/

4 Easy Ways to Manage Anxiety Naturally

April 30, 2018 by Power of Positivity

The Anxiety Epidemic

“We’ve been at war since 2003, we’ve seen two recessions. Just digital life alone has been a massive change. Work life has changed. Everything we consider to be normal has changed. And nobody seems to trust the people in charge to tell them where they fit into the future.” – Kai Wright, host of “The United States of Anxiety” podcast

Anxiety is officially an epidemic in the United States. The truth is that we’re all at fault. We’ve become a tech-addicted, “more for less,” debt-laden, overworked people. Anxiety has infiltrated our society – and we’ve done little to nothing about it. If you harbor doubts about this, all you need to do is look at the numbers:

Anxiety is the most common mental illness in the U.S.
Over 45 million adults have been diagnosed with an anxiety disorder.
It’s estimated that only 37 percent of individuals with a diagnosable anxiety disorder seek treatment.
38 percent of teenage girls and 26 percent of teenage boys have an anxiety disorder, according to the National Institute of Mental Health.

Bear in mind that these are conservative estimates; as in, the real numbers are likely to be much, much higher.

Anxiety Is Hell

For those with an anxiety disorder, the word “hell” is often used when attempting to describe the experience. Here’s how one person describes it on the site Quora:

Mentally, the underlying anxiety of everyday life is torturous. It’s like living in constant fear of something. It’s always around the corner. Ready to strike. You don’t know what will set you off or why. It’s pretty horrendous actually. You are always on edge and it is constantly taking a lot out of you.

If you suffer from anxiety, you probably empathize with that quote and know exactly how that “constant fear” feels.

Treatment

There is one statistic left out from before: The U.S. spends $42 billion annually on treating anxiety disorders. Unfortunately, the “treatment” of anxiety too often involves a prescription for one of the most addictive drug classes in existence: benzodiazepines (e.g., Xanax, Valium). If you happen to sidestep the benzos, the odds are that you’ll end up with some form of antidepressant.

Despite the medical community’s predilection for anything that comes in pill form, natural treatments exist. These natural treatments for anxiety may help, and they don’t come with negative side effects. With that in mind, here are …

Four easy and natural ways to resolve anxiety and feel calmer:

1. Activate The PNS

It’s remarkable but true: part of your nervous system is there to help you feel peaceful. It’s called the PNS, or “parasympathetic wing of the autonomic nervous system” and it may just be the most powerful anti-anxiety cure.

Here’s something else amazing: you can activate the PNS at will. Besides dramatically reducing anxious feelings, this immediately lowers your sense of stress, reduces blood pressure, and strengthens the immune system.

Here’s how to do it:

When inhaling, fill your lungs fully and hold for one second.
Relax while exhaling (don’t try to “control” the out breath.)
Repeat this process for 60 seconds.

2. Re-direct Your Attention

Daniel Goleman, author of the books Focus: The Hidden Driver of Excellence and Emotional Intelligence: Why It Can Matter More Than IQ says this about what he calls “emotional distractions”:

“If one of those emails you’ve been working through happens to trigger a strong reaction – annoyance, anger, anxiety, or even fearfulness – that distraction will instantly become the focus of your thoughts, no matter what you’re trying to focus on.” The good news? “Our attention regulates emotion,” Goldman says.

Since attention regulates emotion, re-direct your attention away from your anxiety (onto your breathing, for instance). If you’re on your own time, pick up a book, go for a walk, take a nap, or play a game (yes, playing games is okay!).

3. Mindfulness/Meditation

“Anxiety softens when we can create a space between ourselves and what we’re experiencing,” the staff from Mindful writes, “(but) when you react in ways that aren’t mindful, they can gradually grow into habits that are detrimental to your health and well-being. Consequently, these patterns of reactivity further your suffering or distress.”

There is a mindfulness/meditation revolution taking place all over. And there’s good reason: numerous studies show that practicing one or both methods can significantly reduce subjective feelings of stress. One shining example of this is Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) program.

But you needn’t commit to a structured program for eight weeks. A space of 15 to 20 minutes a day is all that you need.

4. “You are not your thoughts.”

While this last one may not be a method per se, the phrase is nonetheless worth remembering. “You are not your thoughts.” Here are three good reasons you should keep this in mind:

– First, the human brain tends to focus more on the negative than the positive. Naturally, this tendency produces more negative than positive thoughts.

– Second, thoughts that you do not control are nothing more than impulses from the deep recesses of the subconscious. In other words, if you have not intentionally called up some particular thought, it has entered your mind of its own accord.

– Third, no known method or practice leads to more “positive thinking.” We can redirect our attention to something positive, but thoughts are – for the most part – entirely autonomic.

Closing Thoughts

Even if there are many aspects of our lives – or even of our own psyches – we can’t control, isn’t it wonderful to know that we can choose our own responses? We can control our reactions and where we focus our attention. Practice mindfulness, deep breathing, re-direction of attention, and let go of those thoughts that make you feel shame or fear. Take a deep breath (or two), smile, and tell yourself, “I choose a mindful life of peace.”

Sources:
http://www.danielgoleman.info/the-two-biggest-distractions-and-what-to-do-about-them/
https://adaa.org/about-adaa/press-room/facts-statistics
https://www.nytimes.com/2017/06/10/style/anxiety-is-the-new-depression-xanax.html
https://www.psychologytoday.com/us/blog/rewired-the-psychology-technology/201706/the-anxiety-epidemic
https://www.quora.com/What-does-anxiety-feel-like

5 Aggressive Behaviors Never to Tolerate At Work

April 30, 2018 by Power of Positivity

Here’s an interesting factoid: the average person will spend one-third of their life at work – or approximately 90,000 hours. Given this amount of invested time, it’s hardly surprising that work impacts our health. Per the World Health Organization (WHO): “Work may have both a positive or an adverse effect on the health of the worker.”

As many of us do not labor in physically hazardous conditions, work-related health ultimately comes down to the quality of the working environment. An organization’s leadership and company culture, as well as the quality of our working relationships, have an impact on the environment – and, ultimately, our physical and mental health.

“In the most favorable circumstances work provides the income and material outputs (and) has a positive impact on social, psychological, and physical health and well-being,” reads a WHO report on occupational health. “In spite of this, conditions at work (for) many occupations and in many countries still involve a distinct and even severe hazard that reduces the well-being, working capacity and even the lifespan of working individuals.”

Most governments consider the right to health and safety at work as a basic human right, yet most are plagued with workforces that are both dissatisfied and unhealthy. Per Gallup’s “2017 State of the American Workplace,” for example, a mere 33 percent of workers are ‘engaged’ in their job. 51 percent are doing enough to get by, and the remaining 16 percent detest their work (often voicing their displeasure.)

What do such dismal results show? “These figures indicate an American leadership philosophy that simply doesn’t work anymore,” says Gallup Chairman and CEO, Jim Clifton, “One also wonders if the country’s declining productivity numbers point to a need for major workplace disruption.”

Signs of a Workplace Bully, Don’t Tolerate These Aggressive Actions

Mental Health America (MHA) lists culture and bullying as two big reasons for skyrocketing employee dissatisfaction. “These high-stress situations can have serious effects on an individual’s physical health, mental health, and relationships,” explains MHA on their website.

The Workplace Bullying Institute lists five of the most commonly reported aggressive behaviors in the work place as:

1. Making false accusations

Falsely accusing someone of misconduct is a type of passive-aggressive behavior that is unacceptable in the workplace. Not only is such behavior against most organizational policies, but it is also likely to be against the law.

The victim is likely to suffer considerable mental and physical stress as a result of being wrongly accused. False accusations can create a culture of distrust and disdain, low employee morale and diminishing productivity.

2. Verbal intimidation

In a bully’s eyes, verbal harassment is satisfying, safe, and hard to prove. As the market becomes more competitive and fast-paced, the number of complaints involving verbal intimidation and abuse continue to rise.

Experts consider verbal intimidation to be either deliberate or inadvertent. Most workers will readily admit that the latter variety “just happens.” Indeed, they claim it is a part of being in a competitive environment. While that may be true, it can still be harmful if left unchecked. Deliberate verbal abuse in the workplace is against the law, and you should report it.

3. Attempting to suppress work-related speech

Did you know that the first amendment to the U.S. Constitution – the freedom of speech and expression – does not apply in the workplace? While it’s understandable that some speech can’t be allowed in a professional environment, actively disregarding someone’s thoughts and ideas can undoubtedly be considered abuse.

So make no mistake: if someone is trying to shut you up, you may have a legitimate complaint. Attempting to undermine work-related communication hinders the ability to do one’s job, which often falls under the definition of “employee harassment.” In some cases, confronting your manager about their biased behavior can be a necessary step, especially if the harassment stems from discriminatory practices.

4. Disregarding someone’s work

Unfortunately, office politicking is a very real thing. Taken to the extreme, a worker may find that their contributions are undervalued – or even disregarded altogether. Such behavior is a deliberate act of aggression and probably against the law. Most organizations fiercely combat such behavior as it threatens the efficiency and potential profitability of their operations.

Government organizations, predictably, are especially prone to backslapping, tit-for-tat working environments. (Hmm, maybe that’s why a trip to the DMV is enough to provoke an episode of insane rage?)

5. Physical aggression

Physical aggression isn’t just about punches and kicks (most people aren’t idiots), but any form of unwanted touching. This includes “accidental” rubbing/massaging/caressing, and so forth. Sexual harassment that involves touching is also a form of physical aggression.

In short, it’s a bad idea to gesture or touch someone in any way (wanted or unwanted) in the workplace. Most employee grievances of physical aggression are treated very seriously because of legal ramifications, and termination of employment is a frequent outcome of such cases.

Sources:
http://www.gettysburg.edu/news_events/press_release_detail.dot?id=79db7b34-630c-4f49-ad32-4ab9ea48e72b
http://www.mentalhealthamerica.net/workplace-culture-bullying
http://www.who.int/mental_health/in_the_workplace/en/
http://www.who.int/occupational_health/publications/globstrategy/en/index2.html
http://www.workplacebullying.org/top-25/
https://www.forbes.com/sites/cherylsnappconner/2017/11/13/communication-in-action-preventing-and-surviving-workplace-harassment/#72bd5381156c
https://www.forbes.com/sites/kathycaprino/2017/09/09/is-your-boss-a-true-bully-how-to-tell-and-what-to-do-about-it/#3b9d6ab72435

How to Let Go of Trapped Emotions To Avoid A Nervous Breakdown

April 29, 2018 by Power of Positivity

Emotions are an essential part of life as a human being. Sometimes, our emotions get caught up inside of our heads. There are many different reasons for us to develop trapped emotions. High-stress situations can cause people to shut down certain emotions such as fear, pain, sadness, and even trauma. But research has shown that shutting down emotions isn’t a healthy coping mechanism. People need to be able to feel their emotions in a healthy way.

When emotions get trapped, try these steps to help you release negative feelings without the fear of suffering an emotional meltdown.

Here Are 4 Ways to Release Trapped Emotions without Having a Breakdown

1. Define what you are feeling

The first step to releasing any emotion is to first identify what it is that you’re feeling. This can be particularly difficult if the emotion is stuck, or it has been buried for a long time. Taking some time alone to think about what you’re feeling can be invaluable to anyone having trouble identifying emotions. Journaling can be a great way to get inside your own head as well. Talking with a friend, family member, or therapist can also help identify what you’re feeling. A sounding board might be all you need to identify the emotion that you’re keeping locked away inside.

Once you know what you’re feeling, then you can move ahead with releasing your emotions. Don’t try to force yourself to identify a feeling. Just allow yourself to think about it, and the feeling will come about organically.

2. Let yourself cry

When emotions get trapped inside of us, a natural way to let them out is crying. In fact, crying is one of the most cathartic things you can do when it comes to releasing emotions. Whether the emotion is stress, sadness, or grief, crying really can help.

Of course, you want to make sure that you have an appropriate place to cry. Find a quiet place where you won’t be disturbed if you would rather cry alone. Having a comfort object, like a blanket or favorite pillow, can help soothe you once you begin to cry. Once you feel like you’ve released those pent-up emotions and finished your cry, wash your face with warm water and take a moment to comfort yourself in whatever way you need.

3. Find a quiet place to meditate

In order to release trapped emotions, you need to be able to understand what you’re feeling in the first place. If you’re having trouble releasing your trapped emotions, try taking some time to really get to know what you’re feeling. Meditation is a great mindfulness technique to help you feel your emotions. According to the EOC Institute, meditation is an amazing tool for dealing with stress and anxiety.

When most people think of meditation, they think of new-age hippies closing their eyes and crossing their legs. While some people find this position comfortable, meditation can be performed in any position you like. You can lie in bed, recline on the couch, or sink down in a warm bubble bath.

4. Move your body and exercise

You might be surprised to learn that moving your body can help release trapped emotions. You don’t have to exercise regularly (although regular exercise is not a bad idea). However, if you feel like there are emotions stuck inside of you that need to be released, don’t be afraid to stretch and move. Dance, hit the gym, go for a jog, or find a 15-minute exercise routine on YouTube. The important thing is that you’re getting your blood flowing.

Exercise naturally releases and decreases negative emotions like anger, stress, and anxiety. The Anxiety and Depression Association of America lists exercise as one of the best ways to manage stress. The next time your emotions are feeling trapped, try getting active to help release those pent-up feelings.

Final thoughts

All of these suggestions should help anyone release negative emotions that are stuck inside. Releasing trapped emotions can be difficult, and you might fear that releasing these emotions will lead to a breakdown. Thankfully, these healthy, positive ways will help you release negative feelings without having them boil over. Don’t be afraid to talk to a therapist or counselor, who can often help you navigate your emotions. The key is finding ways to control the release of your emotions, and not let them go all at once.

https://youtu.be/FnJLrAQrzjw

Sources:
http://mysahana.org/2011/05/emotion-suppression-effects-on-mental-and-physical-health/
https://eocinstitute.org/meditation/the-psychology-of-meditation/
https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

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Every day is a day to shine. Shine on!

These Healthy, Natural Energy Drinks can Improve your Mood and Boost your Energy Levels

Apple-Banana Energy Shake

Kombucha Tea

Mint Tea Refreshment

Coconut-Matcha Energy Drink

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Here are 5 habits that make you less smart:

1. Frequently using a smartphone.

2. Eating a lot of processed foods.

3. Regularly multitasking

4. Having a diet high in sugar.

5. Having a long commute to work.

Final thoughts

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Here are ten foods that increase risk of inflammation:

1. Sugar

2. Refined carbs

3. Alcohol

4. Processed meat

5. Trans fats

6. Refined grains

7. Monosodium glutamate (MSG)

8. Gluten

9. Artificial sweeteners

10. Vegetable oils

(C)POWER OF POSITIVITY, LLC. ALL RIGHTS RESERVED

The Anxiety Epidemic

Anxiety Is Hell

Treatment

Four easy and natural ways to resolve anxiety and feel calmer:

1. Activate The PNS

2. Re-direct Your Attention

3. Mindfulness/Meditation

4. “You are not your thoughts.”

Closing Thoughts

Signs of a Workplace Bully, Don’t Tolerate These Aggressive Actions

1. Making false accusations

2. Verbal intimidation

3. Attempting to suppress work-related speech

4. Disregarding someone’s work

5. Physical aggression

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Here Are 4 Ways to Release Trapped Emotions without Having a Breakdown

1. Define what you are feeling

2. Let yourself cry

3. Find a quiet place to meditate

4. Move your body and exercise

Final thoughts

(C)Power of Positivity, LLC. All rights reserved

Sources: http://mysahana.org/2011/05/emotion-suppression-effects-on-mental-and-physical-health/ https://eocinstitute.org/meditation/the-psychology-of-meditation/ https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

The Community

Our Free Community of Positively Powerful SuperFans

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

Stay Connected With

Us

Every day is a day to shine. Shine on!

**These Healthy, Natural Energy Drinks can Improve your Mood and Boost your Energy Levels**

Sources:
http://mysahana.org/2011/05/emotion-suppression-effects-on-mental-and-physical-health/
https://eocinstitute.org/meditation/the-psychology-of-meditation/
https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

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