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10 Easy Ways to Prevent and Treat Receding Gums

March 8, 2018 by Power of Positivity

Gum recession is the medical term describing when the margin of gum tissue surrounding the tooth pulls back, exposing more of the tooth, or its root. Receding gums can produce noticeable gaps, making it easy for disease-causing bacteria to build up.

If left untreated, the supporting tissue and bone structures of the teeth can be severely damaged, and may ultimately result in tooth loss.

Receding gums is a common dental problem because of its subtle onset. In fact, most people don’t know they have gum recession because it occurs so gradually. Generally, the first sign of gum recession is usually tooth sensitivity. Alternatively, one may notice a tooth appears longer than surrounding teeth. A little bump or ‘notch’ may be felt near the gum line.

Why Do Gums Recede?

There are many explanations as to why gums may start to recede; these include:

Genetic predisposition: Genetics account for many of the health conditions to which human beings are suspect – and dental health is no different. Studies show that more than 30 percent of the population is at risk for gum disease strictly because of their genetic makeup.

Harsh tooth brushing: Brushing your teeth too hard may cause the enamel of your teeth to wear away, leading to receding gums.

Inadequate dental care: Irregular brushing, flossing, and rinsing, in essence, invite bacteria to reside in your mouth. Accumulation of bacteria leads to tartar – a hardened substance that can only be removed via teeth cleaning.

Hormonal transitions: Fluctuations in female hormone levels throughout a woman’s lifetime, including menopause, pregnancy, and puberty, may cause the gums to become more sensitive; which then may lead to gum recession.

Periodontal diseases: Bacterial gum infections destroy gum tissue and the bone that surrounds the tissue. Gum disease, or periodontal disease, is the leading cause of gum recession.

10 Natural Ways to Treat Receding Gums

Now, let’s shift our focus onto ten rather easy and natural ways to treat gum recession! Here they are:

1. Sea Salt Rinse

Simply rinsing your mouth with a warm water and salt mix is one of the easiest methods for easing gum recession, pain, and inflammation.

Just dissolve a small amount of sea salt into a cup of warm water, swish the mix in your mouth for about 15 seconds and spit it out. Repeat 2-3 times daily for best results.

2. Sesame Seed Oil Rinse

Also known as ‘oil pulling’ in Ayurvedic medicine, rinsing with sesame seed oil produces some excellent benefits. Sesame oil possesses potent anti-inflammatory and antibacterial properties.

Swish one tablespoon of sesame oil for about 15 minutes, or until the oil becomes thinner. Spit out the liquid and rinse your mouth with fresh water. Repeat daily for approximately one month.

3. Chamomile Tea

The chamomile flower has some serious antiseptic properties and helps to reduce the inflammation accompanying gum disease and recession.

Add 2-3 teaspoons of chamomile tea mix into a cup of hot water. Allow the mix to steep for about 10 minutes; strain and cool. Repeat the process three times a day for as long as necessary.

RELATED: 5 Ways to Whiten Teeth Naturally

4. Tea Tree Oil

Similar to other ingredients on this list, tea tree oil has some awesome antibiotic and anti-inflammatory properties. A 2008 Australian study concludes that regular application of tee tree oil reduces gum bleeding and gingivitis.

Add 1-2 drops of tea tree oil on your toothbrush, or mix it in with your toothpaste. That’s it! Continue to brush using this essential oil two times a day for a few weeks.

5. Coconut Oil

While we’re on an “oil kick,” here’s another useful tidbit: coconut oil is useful as an effective treatment for gum disease! When mixed with baking soda, coconut oil helps to rid your mouth of bacteria-causing acids.

Simply mix two tablespoons of both coconut oil and baking soda. This mixture will serve as a toothpaste replacement once or twice per week until the problem subsides.

6. Myrrh Mix

Myrrh isn’t talked about much as an oral treatment, which is a shame considering that it’s highly recommended as a remedy for sore gums.

Put 10 to 12 drops of myrrh tincture into a cup of warm water. You’ll use this mix as a mouth rinse for your normal brushing routine.

7. Cranberry Juice

Cranberry juice is highly concentrated with vitamin C and makes for an excellent antioxidant in treating oral problems. Specifically, cranberry juice has shown to be effective in fending off receding gums and oral infections. Studies demonstrate that low intake of vitamin C is linked to higher risk of periodontal disease.

Simply drinking four ounces of cranberry juice per day may help prevent bacteria from accumulating and hardening into the teeth. Other excellent sources of ‘C’ include oranges, grapefruit, lemons, strawberries, papaya, broccoli, and red pepper.

8. Green Tea

Known for its age-fighting composites, green tea was found by Japanese scientists to help promote healthy teeth and gums. One study, published in the Journal of Periodontology, found that drinking a cup of green tea each day decreased periodontal pocket depth, improved the attachment of the gums to the teeth, and reduced gum bleeding. In fact, the more cups of green tea consumed, the better the results.

Green tea, along with cranberry juice, may just be the two best products we can drink to promote gum health.

9. Septilin

Spetilin is an Ayurvedic medicine shown to strengthen immunity. This traditional medicine is a mix of compounds that, in addition to supporting a healthy immune system, also reduce inflammation.

A study published in the Journal of Periodontal Implant Science found that dietary supplementation with Septilin improves periodontal treatment outcomes in just three weeks.

10. Flossing

Okay, we’re breaking the mix/compound/rinse/oil mold here with this last item. But flossing with an all-natural material helps reduce bacteria and plaque almost as well as oil pulling.

It isn’t necessary to floss every day, either. Flossing a couple of times per week, as well as maintaining good oral hygiene, may be enough to ward off gum recession.

Can A Relationship Be Bad For You? 5 Signs Your Relationship Is Becoming Bad For Your Health

March 8, 2018 by Power of Positivity

Relationships can be both a source of joy and stress. The key, of course, is balance, and being able to healthily handle the stress in a relationship without allowing it to overwhelm you. Unfortunately, sometimes these relationships can turn toxic and impact your health.

A bad relationship can affect someone’s mental health. And mental health can have an overall effect on a person’s physical health as well. Understanding how a toxic relationship can hurt our minds and bodies is a step to recognizing when a relationship has become toxic to begin with.

This goes for all types of relationships, as well: romantic, platonic and familial. Cutting toxic people from our lives is a health decision, and can affect your overall health for the better.

5 Signs a Relationship Is Becoming Bad For Your Health

1. Upset stomach from relationship stress

When you’re experiencing high levels of stress and anxiety on a daily basis, this can cause your stomach to become constantly upset. The phrase ‘listen to your gut’ exists for a reason, after all. High levels of chronic stress can even cause ulcers, if you’re predisposed or you aren’t careful. Stomach symptoms like nausea, indigestion and vomiting can be caused by the high levels of stress and anxiety that is being caused by your toxic relationship. Medication can help calm the symptoms temporarily. But cutting toxic people will out of your life will improve your overall health quickly, and more permanently.

2. Substance abuse

If you’re constantly upset from a toxic relationship, you may find it tempting to turn to alcohol or drugs to make yourself feel better. While the high might feel good for a while, you’ll eventually need more and more of your chosen substance to make yourself feel better. This is dangerous, and can lead to substance abuse problems. Heavy use of drugs and alcohol can also lead to more anxiety and stress, as well as doing – sometimes irreparable – damage on your body. Be honest with yourself about how often and for what reason you use substance to cope – you may need help to get back on track, as well as help to step away from the toxicity that influenced you to abuse substances in the first place.

“Toxic relationships are dangerous to your health; they will literally kill you. Stress shortens your lifespan. Even a broken heart can kill you…” – Bryant McGill

3. Poor sleep schedule

The stress from a toxic relationship can disrupt your sleeping patterns, as well as the quality of sleep you get. You may find yourself waking up in the middle of the night, unable to fall back asleep. Or, you may find that you’re unable to fall asleep, and spend your days in a sleepy haze. Lack of sleep can become dangerous, and lead to a whole host of physical problems if you’re unable to get the sleep your body needs to function on a day-to-day basis. Locating the source of the stress, and dealing with it or removing it from your life, will make your sleep habits start to return to normal – even if that stress means ending a relationship or friendship.

4. Your immune system is compromised

A toxic relationship can cause stress so severe that it messes with your immune system, which means you’re prone to getting sick more often than you usually do. If you find that your relationship is so stressful that you’re battling your third cold of the month, you may want to reconsider that relationship. Your body can only put up with so much, and your immune system needs to be able to function properly. Anxiety and stress will suppress your immune system, and lead to a chronic array of illnesses that you just can’t seem to shake.

5. Your face starts breaking out

Stress is absolutely linked to acne. Your hormone receptors are hard at work when your body is suffering through chronic stress. As a result, it can lead to your skin producing more oil than usual. This can cause more pimples and blemishes in your skin. Stress can also cause you to pick at your skin, which will only cause your skin to worsen. If you’re surrounded by toxic people, or suffering through a stressful and toxic relationship, you may first notice it when you break out more often than you’re used to. The best way to get rid of your stress pimples, is to get rid of your stress. Your mind and body will thank you for it.

Taking into consideration how your health has declined after meeting or engaging in a relationship with a toxic person can help you recognize just when it’s time to get out. Listen to your body – it knows best, after all. When you cut ties with a toxic person, you’ll start to feel all of your facilities start to function better. Your mind will be healthier, and so will your body. From your stomach, to your mind, to your skin, your body will be able to function better when it isn’t overloaded with stress.

Therapists Explain 8 Ways To Deal With Loneliness And Avoid Depression

March 8, 2018 by Power of Positivity

Everyone struggles with loneliness at one point or another in their lives. It can feel like you’re trying to breathe underwater. The often accompanying depression can be even worse. Even if you’re surrounded by friends and family, sometimes the loneliness creeps in. It can happen after a bad breakup, a divorce, or even the death of someone you hold dear.

According to Dr. Pamela Qualter, “While social isolation is an objective measure of how much we interact with others, loneliness is a subjective experience related to whether we feel we have enough friends or have good quality relationships.” Loneliness can feel impossible to escape from. Luckily, it doesn’t have to last forever. Learning how to handle and deal with loneliness will allow you to process the accompanying feelings, and then learn to move on.

Here are 8 ways to break free from loneliness (and avoid depression)

“Negative emotions like loneliness, envy, and guilt have an important role to play in a happy life; they’re big, flashing signs that something needs to change.” Gretchen Rubin

1. ACCEPT THAT THERE’S NO EASY FIX

If you came here seeking a 24-hour fix to loneliness, you won’t find it. But that’s okay! It shouldn’t be quick. Giving yourself time is the most important part of learning how to break free from loneliness. When you allow yourself time to feel your emotions, you learn to be patient and kind with yourself. These positive feelings and coping skills mean that you’ll be better equipped to handle the waves of loneliness.

2. ASSESS YOUR LONELINESS

Learning to assess what is making you feel lonely is the next step to breaking free from the overwhelming feeling. Is it a break up? Is it the death of a close friend or family member? Once you’re able to access that loneliness, you’ll have the knowledge you need to seek help moving past it.

According to Dr. Eric Maisel, “Nothing causes more emotional distress than the thoughts we think. We must do a better job than we usually do of identifying the thoughts that don’t serve us, disputing them and demanding that they go away, and substituting more useful thoughts.”

If you’re unable to pinpoint what it is that’s making you feel lonely, talking to a therapist can help you bounce ideas back and forth and maybe find what’s hiding deep in your subconscious that’s making you feel this way.

3. REMEMBER: LONELINESS IS JUST A FEELING

While it may feel overwhelming and unpleasant, your loneliness is just a feeling. It isn’t a state of being or a fact of life. When you’re able to conceptualize your loneliness as a feeling that can and will pass, you’ll be able to work on simply feeling it – and then, when it’s over, letting it go. Don’t allow the feeling of loneliness to trick you into thinking that it’ll never go away. It will, and you’re strong enough to move past it.

4. REACH OUT TO YOUR LOVED ONES

Building a support network in your time of need is one of the most proactive things you can do to combat the feeling of loneliness. As cognitive behavior therapist Ratna Golaknath mentions, “This is something I have struggled with in my difficult periods, but the truth is, we need to let others in. Remember there are people around you who are concerned and want to help. Just as you would want to be there for them, they want to be there for you.”

Your loved ones will be able to reassure you, validate your feelings, and most of all offer comfort and distractions. While it may be tempting to keep yourself locked away inside with nothing but the television for company, this is only going to exacerbate your feeling of loneliness.

5. TALK TO A THERAPIST OF COUNSELOR

Family and friends can sometimes be too biased to help us access our feelings, and they may not have the background necessary to offer sound advice. A therapist or counselor can give you tools and coping mechanisms to deal with your loneliness. A therapist can also offer an outside perspective that we won’t be able to get with friends or family. Therapists are also great at playing the devil’s advocate and forcing us to really examine why we feel the way we do.

6. PRACTICE SELF-AWARENESS

This is something that a therapist or counselor can help you with if you don’t know where to start. Self-awareness means that you’re able to become aware of what triggers your feelings of loneliness, and then understand how your mind and body react to those situations and feelings. This process will help you gain better control of the loneliness so you can process your emotions.

7. GET OUT OF THE HOUSE

It doesn’t have to be with a large group of people, or even one other person. Go to the art museum or see a movie by yourself. Learning to be alone and having fun by yourself will help combat that feeling of loneliness. Getting out of the house and allowing your body to move will help clear your mind. It may even distract you from your feelings and give you some relief.

8. KEEP TRYING

Always keep trying. Even if your loneliness persists for months and it feels like it’s never going to stop: always keep trying. Because each day that you keep trying is another day that you’re working towards getting better and breaking free of your loneliness. So, no matter how hard it feels: keep trying.

Loneliness can be overwhelming, but there’s no reason that you have to suffer alone. Having the tools to overcome your feelings is the first step to breaking free. Before you know it, you’ll wake up one day and find that the persistent loneliness is nothing more than a memory of a sadder time in your life.

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

References:
We asked experts how to combat feeling lonely and isolated http://metro.co.uk/2017/03/03/we-asked-experts-how-to-combat-feeling-lonely-and-isolated-6484232/
10 Tips for Emotional Healing https://www.psychologytoday.com/blog/rethinking-mental-health/201309/10-tips-emotional-healing
Ask the Experts: Learning to be Kind to Yourself When You’re Low http://healthcollective.in/entries/ask-the-experts/learning-to-be-kind-to-yourself

7 Deficiencies Almost Everyone Has (And Doesn’t Know About)

March 8, 2018 by Kristen Lawrence

We need a certain amount of various nutrients daily; vitamins and minerals, in particular, are crucial elements to nearly every critical biological process in the human body. Given how much food the average American consumes, it’s astonishing to think that we’d have any problem acquiring the appropriate nutrients. However, we do have several nutritional deficiencies that are strangely common.

“Nutrient deficiencies alter bodily functions and processes at the most basic cellular level.” ~ Tricia L. Psota, Ph.D., RDN

Don’t Overlook Deficiencies of These Essential Nutrients

1. Iron Deficiency

Iron is the main component of red blood cells. It binds to the substance hemoglobin and transports oxygen throughout the body.

There are two dietary varieties of iron: heme and non-heme. Heme iron is easily absorbed and is mainly found in animal foods, especially red meat. However, non-heme iron is more common. You can find it in both animal and plant foods. However, your body does not absorb it as readily as heme iron.

The World Health Organization (WHO) advises that this deficiency causes anemia, a blood disease. They estimate that iron deficiency is the most widespread nutritional hurdle in the world, impacting:

33% of non-pregnant women
40% of pregnant women
42% of children worldwide

Symptoms of iron deficiency include impaired cognitive function, impaired immune system function, fatigue, and a weakened immune system.

The best sources of heme iron include the following items: red meat, seafood, organ meat, and canned sardines. The best sources of non-heme iron include kidney beans, pumpkin, sesame, or squash seeds, broccoli, kale, and spinach.

2. Vitamin D Deficiencies

Vitamin D is critical for skin and bone health and nerve transmission throughout the body. Exposure to sunlight is paramount to natural Vitamin D acquisition, as the vitamin is created from cholesterol produced by the skin.

Vitamin D is the “sunshine vitamin” because the most potent source is spending time outdoors in the sunshine. However, that leaves people in cloudy regions apt to miss out on sufficient exposure.

One scientific article estimates that an average of 50% of people fails to get sufficient Vitamin D globally. This estimate includes the following:

“In the United States, 47% of African American infants and 56% of Caucasian infants have vitamin D deficiency, while over 90% of infants in Iran, Turkey, and India have vitamin D deficiency. In the adult population, 35% of adults in the United States are vitamin D deficient whereas over 80% of adults in Pakistan, India, and Bangladesh are Vitamin D deficient, in the United States, 61% of the elderly population is vitamin D deficient whereas 90% in Turkey, 96% in India, 72% in Pakistan, and 67% in Iran were vitamin D deficient.”

Symptoms of vitamin D deficiency include these symptoms: fatigue, muscle aches, and weakness. The symptoms of vitamin D deficiency can be vague, however.

Besides the sunshine, the food sources of vitamin D include these items: fortified milk or yogurt, fatty fish (mackerel, salmon, trout), cod liver oil, and egg yolks. It is tough to get enough vitamin D from diet alone, so exposure to sunshine daily is essential.

3. Vitamin B12 Deficiency

Vitamin B-12 is critical for proper brain and nerve function and the production of DNA. Per Harvard Health Publishing, vegetarians and vegans, in particular, may be at risk for developing B-12 deficiency as plants do not produce the nutrient.

Symptoms of B-12 deficiency may include numbness in the feet, hands, or legs; dizziness, weakness, fatigue; a swollen, inflamed tongue; memory loss, paranoia, and hallucinations. In addition, a 2018 article in BMJ Case Reports cites a lack of B-12 as the cause of hyperpigmentation of the fingernails.

The following people tend to lack this vitamin, according to science: 80 to 90% of vegetarians, 20% of older adults, and around 30% of U.S. adults.

The best sources of B12 include fish, chicken, milk, and yogurt. Besides, the best sources for vegans include nutritional yeast, meat substitutes, and fortified soy or almond milk.

4. Calcium Deficiency

Calcium, as we all know, is crucial to bone health and maintenance. But calcium is also essential to nerve transmission. Indeed, without it, our primary organs would not be able to function correctly.

Calcium deficiency estimates: 80 to 90% of vegans and vegetarians; 20% of elderly individuals. And 30 to 40% of U.S. adults.

Symptoms of calcium deficiency include abnormal muscle heart rhythm, bone fragility, and muscle cramps. The best sources of calcium include whole milk and dairy products, dark green vegetables, and boned fish.

5. Magnesium Deficiency

Magnesium is a critical mineral that affects just about every bodily function. ‘Mg’ is crucial for brain function, nerve signaling, bone structure, and enzymatic reactions.

It is estimated that up to half of the U.S. population consumes the required amount of magnesium. Magnesium deficiency can contribute to several diseases, including heart disease, osteoporosis, metabolic syndrome, and type 2 diabetes.

Symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and muscle weakness.

Good sources of magnesium include nuts (almonds and cashews), whole grains, dark chocolate, and dark leafy green vegetables.

6. Folate Deficiency

Folate is a B vitamin that is naturally present in many foods. A form of folate called folic acid is used in certain dietary supplements and fortified foods. Folate plays a crucial role in the manufacturing and producing DNA and other genetic material. Besides that, your body requires it for cell division and synthesis.

Symptoms of folate deficiency include fatigue, mouth sores, and changes in the color of hair, weak or brittle fingernails, and dry or flaky skin. Excellent sources of folate include beans, fortified cereals, dark leafy greens, and lentils.

7. Iodine Deficiency

Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones. Furthermore, it is vital for brain development, bone health and maintenance, metabolic regulation, and growth.

Iodine deficiency is one of the most common nutritional deficits in the world. In fact, a German study monitored iodine and found about 33% of participants to have low levels. Iodine deficiency may produce many symptoms, including increased heart rate, enlarged thyroid gland (goiter), trouble breathing and shortness of breath, and weight gain.

So what are the best sources of iodine? Try to include shellfish, seaweed, white fish, dairy, and eggs in your diet.

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

8 Behaviors That Reveal Someone Has Low Self-Esteem

March 8, 2018 by Power of Positivity

Low self-esteem isn’t altogether uncommon.

“People with low self-esteem tend to see the world as a hostile place and themselves as its victim. As a result, they are reluctant to express and assert themselves, miss out on experiences and opportunities, and feel powerless to change things. All this lowers their self-esteem still further, sucking them into a downward spiral,” says psychiatrist and author, Dr. Neel Burton.

Many people suffer from low self-esteem. Sometimes, the signs aren’t always obvious. However, there are many key signs and behaviors that expose low self-esteem in people. Whether you notice them in yourself, or notice them in other people, it’s important to know the telltale signs of low self-esteem.

Here Are 8 Behaviors Of People Who Have Low Self-Esteem

“Low self-esteem is like driving through life with your hand-brake on.” – Maxwell Maltz

1. Indecision

People who have low self-esteem are often indecisive. They have trouble making choices, and often spend more time than necessary deliberating over them. It could be something big or small. It doesn’t matter. Making a choice is difficult for people with low self-esteem, because to them, it feels like it doesn’t matter what they choose – The Universe is going to find a way to mess it up anyway.

“People with high self-esteem are decisive because they understand that their opinion is worth just as much as anyone else’s even if they are with high-profile people like the President of the United States,” says author Robert Chen.

2. Trouble being alone

People who have low self-esteem don’t like to spend time by themselves. This is usually due to the fact that they don’t like themselves very much. Instead, people with low self-esteem prefer to hang out with other people. The people that they surround themselves with are often used only to validate the person’s own feelings. If faced with spending time on their own, a person with low self-esteem will become very withdrawn.

3. Put others down

If someone doesn’t like themselves very much, then chances are they also won’t appreciate other people’s high self-esteem. According to study author Jeffrey Sherman, “When we feel bad about ourselves, we can denigrate other people, and that makes us feel better about ourselves.”

People who feel good about themselves are often targeted by someone with low self-esteem. These people tend to put others down more often than they lift them up. They always seem to have something sour to say in every conversation.

4. Someone with low self-esteem fears failure

People with low self-esteem don’t believe in themselves. This creates a fear of failure. They won’t even try to reach their goals or challenge themselves because they don’t believe they are capable of it in the first place.

“Perfectionism is one of the more destructive aspects of low self-esteem. A perfectionist is someone who lives with a constant sense of failure because their achievements, no matter how impressive, don’t ever feel quite good enough,” says psychotherapist Christine Webber.

People with low self-esteem will often give up, because at least then they can control the outcome. They would rather be seen as quitters than failures.

5. Easily frustrated with mistakes

As humans, we all make mistakes. It’s just part of life. Most people can recognize a mistake, correct it, and then move on. However, people who have low self-esteem don’t have that ability. In fact, people with low self-esteem become easily frustrated with their mistakes. Mistakes consume them, and they can’t stop worrying about them. Instead of correcting them, they tend to lash out and avoid addressing them if at all possible.

6. Trouble saying “no”

A person with low self-esteem has trouble understanding that people will like them for who they are. Instead, they tend to try to find reasons for people to like them. Being a “yes man” is one of the ways that people with low self-esteem get people to like them.

They have trouble saying “no” to tasks or favors, because “I believe some of it comes from being nice and wanting to be helpful but a big part of it comes from wanting to please people,” adds Chen. Even when they are overworked and overwhelmed, someone with low self-esteem isn’t likely to say “no”.

“If you want to build your self-esteem, learn to say “no” when you really want to say “no”,” concludes Chen.

7. Always saying “I’m sorry”

Chances are, we all know someone in our life who is always saying, “I’m sorry” even if there’s nothing to be sorry about! People with low self-esteem are always trying to minimize the impact they have on people. They tend to apologize for speaking their mind, for talking about their emotions, or even asking for a favor.

“When a person feels worthless, they can start to show poor performance or stop trying to achieve in areas in which they feel defeated: academically, professionally, or personally,” says psychologist and author Lisa Firestone, Ph.D.

8. Seeking reassurance

Everyone needs to be reassured once in a while. It’s a good way to get a reality check. However, people who have low self-esteem are constantly seeking reassurance from other people. They need to make sure their friends and family care about them. They also seek reassurance for their own thoughts, often asking if something they say, or feel, is appropriate.

Here Are 5 Ways To Improve Self-Esteem

Low self-esteem is something that a lot of people go through at some point in their life. But, it isn’t a permanent state of being. Recognizing these behaviors as stemming from low self-esteem is the first step to improving it. Here are some ways to value yourself.

1. Use positive self-talk to improve self-esteem

One of the ways to improve self-esteem is by using an internal voice that is kind and gentle. Imagine you were speaking to a loved one when you talk to yourself, and your internal dialogue will be much more positive.

“Remind yourself that, despite your problems, you are a unique, special, and valuable person, and that you deserve to feel good about yourself. You are, after all, a miracle of consciousness, the consciousness of the universe,” says Dr. Burton.

2. Utilize self-care

Taking care of yourself is a good way to boost your self-esteem. “Activities like painting, music, poetry, and dance enable you to express yourself, interact positively with others, and reduce your stress levels. You might even impress yourself!” adds Dr. Burton.

Take time out of your day to unwind, relax and be kind to yourself. Do something that makes you feel good every day.

3. Learn from mistakes

Instead of hiding from mistakes, embrace them. Learn what went wrong and make a plan of action for next time.

4. Find a support system

“Tell your friends and relatives what you are going through and ask for their advice and support. Don’t be overly shy or reserved: most people do want to help,” adds Dr. Burton. Take the time to connect with your friends and family. A support system is always useful when trying to overcome low self-esteem.

5. Learn to forgive

Self-esteem can be greatly impacted by holding onto grudges. Learn to forgive for your own peace of mind, and for your self-esteem. “No one is ever all good or all bad. Doing something you regret doesn’t make you an awful person, just as doing something good doesn’t make you a saint,” adds Webber.

References:
https://www.psychologytoday.com/blog/hide-and-seek/201205/building-confidence-and-self-esteem
https://psychcentral.com/blog/signs-of-low-self-esteem/
http://www.embracepossibility.com/blog/warning-signs-of-low-self-esteem/
https://www.livescience.com/12976-esteem-racial-prejudice-psychology.html
http://www.netdoctor.co.uk/healthy-living/wellbeing/a25866/how-to-overcome-low-self-esteem/

10 Things People Do to Become Mentally Tough

March 8, 2018 by Power of Positivity

People who are mentally “tough” are the kind of people who know what they want, and how to get it. “We all reach critical points in our lives where our mental strength is tested. Whatever the challenge, you have to be strong, see things through a new lens, and take decisive action if you want to move through it successfully,” says Dr. Travis Bradberry.

“It’s hard to be mentally strong, especially when you feel stuck,” says Dr. Bradberry, but changing your attitude and outlook on life is just one way to become a tougher person mentally. If you’re looking for a way to start being tougher, here are the best ways to go about it.

Here Are 10 Things People Do To Become Mentally Tough

1. No more complaining

It can be tempting to complain about something that doesn’t go right. But complaining only brings your attitude down. Complaining doesn’t help, so the best thing to do is to look for what you can change.

“Mentally strong people are flexible and are constantly adapting. Only when you embrace change can you find the good in it. You need to have an open mind and open arms if you’re going to recognize, and capitalize on, the opportunities that change creates,” adds Dr. Bradberry.

Even if it’s nothing, you can control your attitude and your outlook on every situation.

2. You are in control

And even if you aren’t… act like it. There’s something to the old saying of “fake it until you make it”. If you act like you’re in control, you’ll feel much more relaxed and confident. Even in situations when you’re not in control, acting like it can help center your mind.

“The challenges that come along from time to time are a test of our willingness to stretch and change. The worst thing you can do is to ignore the situation or procrastinate in developing solutions. The challenge is here and the difficulty is now. Focus your energy on the present moment; don’t lose what is right before you,” says president of Lead from Within, Lolly Daskal.

People who are mentally tough have a sense of control, even if it’s just over their own selves. Feeling in control is the path to success.

3. Be mindful

Practicing mindfulness is one of the major steps to becoming mentally tougher. After all, when you’re mindful and have control of your thoughts, you’re less likely to have an adverse reaction to stress. Mindfulness can also help alleviate anxiety.

“Whether it’s an emotion, a thought, a belief, an impulse, or something in the environment, mindfulness calls us to approaching everything with a curious, nonjudgmental, open, and accepting attitude,” adds Daskal. Being mentally in control is important when it comes to mental toughness.

4. Practice strong habits

Sometimes, things fall by the wayside. Staying motivated towards your goals can be hard when life gets in the way. But, people who are mentally tough have one secret in their back pockets. They are consistent with their habits. Practice makes perfect, and to be mentally strong, you have to keep trying.

5. Be kind to yourself

How many times have you caught yourself being self-deprecating? People who are mentally tough have a more kind and genuine inner dialogue with themselves.

“Positive daily affirmations can help you develop your mental and emotional strength. Take a few moments every day to look at yourself in the mirror and say something encouraging to yourself,” adds Wiki How.

Start treating yourself the way you would treat a loved one. You’ll be surprised by how quickly your attitude turns around when you start being kind to yourself.

6. Break bad habits

In line with practicing good, strong habits, it’s important to break habits that are bad. “Letting go of a bad habit can help you work smarter, not harder. Giving up bad habits that rob you of mental strength, like feeling sorry for yourself, will ensure your healthy habits are much more effective,” says clinical social worker, psychotherapist and author Amy Morin, LCSW.

Any habit that is maladaptive or makes it harder for you to do your best, either mentally or physically, is considered a bad habit. This requires consistency and commitment, though it’s important to forgive yourself if you slip up sometimes.

7. Distance yourself from toxic people

Author Israelmore Ayivor once said, “Fire False Friends as early as possible. Do it before they dig out the dream seeds you’ve planted! The earlier, the better; the quicker, the safer!”

People who are mentally tough don’t allow toxic people to spread negativity into their lives. While there may be some toxic people you can’t avoid, someone who is mentally tough won’t allow that person to affect their day.

“It’s really easy when confronted with a negative person to get sucked into their spiral of negativity. Choosing not to engage doesn’t mean ignoring them, but it does mean maintaining your emotional distance,” adds Wiki How.

Know that you’re in control of your own feelings, attitude, and reactions, and take other people’s toxicity with a grain of salt.

8. Learn to say “no”

People who are constantly saying “yes” to tasks, even when they’re overworked, have a tendency to experience higher stress levels, as well as anxiety. To be mentally tough, it’s important to learn when and how to say “no”.

“Make no mistake about it, no is a powerful word that you should not be afraid to wield. When it’s time to say no, you need to avoid phrases like “I don’t think I can” or “I’m not certain.” When it’s time to say no, just say no,” adds Dr. Bradberry.

It’s okay to set boundaries and to put your own health and well-being first. After all, you can’t say “yes” if you’re too overwhelmed.

9. Learn from your mistakes

People who are mentally tough don’t fear mistakes. After all, making mistakes is all part of learning. It’s also part of being human.

“Perseverance gives you the ability to face any difficulty, any challenge, any setback without being defeated. It’s better to have a lifetime full of small failures that you learned from rather than one filled with the regret of never having tried,” adds Daskal.

The thing that makes a mentally tough person different from someone else, is that they learn from their mistakes. They embrace them and allow those mistakes to make them a better (and more mentally tough) person.

10. Own your responsibilities

Taking responsibility for your own actions, your own thoughts, and your own feelings is one of the best ways to become mentally tough. People who are mentally tough rarely blame other people for their own shortcomings or make an excuse. When something goes wrong, they say to themselves, “Okay, now how can I make it better, and how can I make sure it doesn’t happen again?”

Final thoughts

Being mentally tough isn’t about how smart, confident or motivated you are. People who are mentally tough develop good habits, and then they stick with them. These are the things that people do to make sure that they toughen themselves up mentally. It’s good to practice any of these in your daily life, whenever you can. Overcome the negativity with positivity at every turn.

“Low self-confidence isn’t a life sentence. Self-confidence can be learned, practiced, and mastered — just like any other skill. Once you master it, everything in your life will change for the better.” – Barrie Davenport

https://youtu.be/YzsVx_h8IbA

References:
https://www.huffingtonpost.com/entry/11-habits-of-mentally-strong-people_us_58efd4a7e4b04cae050dc5bd
https://www.inc.com/lolly-daskal/how-to-make-yourself-mentally-strong-this-year.html
https://www.wikihow.com/Be-Mentally-and-Emotionally-Strong
https://www.psychologytoday.com/blog/what-mentally-strong-people-dont-do/201701/10-strategies-make-yourself-mentally-stronger
https://www.wikihow.com/Deal-With-Negative-People
http://www.talentsmart.com/articles/The-Art-of-Saying-No-1545891057-p-1.html

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Here Are 8 Behaviors Of People Who Have Low Self-Esteem

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