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5 Early Warning Signs From Your Scalp To Never Ignore

December 31, 2017 by Power of Positivity

The scalp is skin. And just like the rest of our epidermis, our scalp requires monitoring and care.

In this article, we discuss five scalp conditions you definitely shouldn’t ignore.

To wrap things up, we’ll discuss some methods of self-care for the scalp.

5 Warnings From Your Scalp To Never Ignore

1. Itchiness

If your scalp is feeling particularly itchy and sensitive, it may be because you aren’t cleaning it properly. Ideally, you should be cleansing your hair and scalp a minimum of four times per week.

When buying shampoo, look for products that have active ingredients and contain botanical extracts. Stay away from shampoos containing the chemicals paraben, silicone, and sulfate.

2. Breakouts

When we wash our hair, our scalp is submerged in water. If you have sensitive or reactive skin, not only can your scalp get really itchy, it can also break out into acne.

Acne of the scalp generally stems from one of three causes: dead skin cells, product (shampoo/conditioner) buildup, or clogging of the hair follicles.

Dr. Dendy Engelman, the director of dermatologic surgery at Metropolitan Hospital in New York City, recommends using a clarifying shampoo once a week. “Bacterial growth can lead to breakouts if the scalp and hair are not properly cleansed,” Engelman says.

3. Thinning

Thinning of the hair is part of aging. As we get older, the chances of balding, receding or thinning hair increase exponentially.

But aging is not the only cause of thinning hair. The use of chemical treatments; some brushes and styling tools, and individual lifestyle habits can also stimulate hair loss or hair damage.

Supplementing with vitamin B12, iron, protein, and zinc helps to support hair structure and growth. Additionally, these nutrients assist in the breakdown of carbs and fats, which moisturize the scalp and transfer oxygen to hair cells.

4. Scales

Scaling skin is a telltale sign of psoriasis, an autoimmune disorder caused by bacterial infections, stress, or skin trauma – such as the overuse of harsh skin cleansers, aggressive skin cleansing, or bathing too often with hot water.

Plaquing scales, or plaque psoriasis, typically involves patches of rough, red skin and silvery white scales. While there is no cure for psoriasis, it’s symptoms can be mitigated by the elimination or reduction of the following seven foods:

– alcohol

– chili peppers

– dairy

– gluten

– frozen meals

– sugary beverages and foods

– tomatoes

Advanced medical procedures also exist that may help neutralize many of psoriasis’ symptoms. To see what may work for you, schedule a consultation with a dermatologist.

5. Wider parting areas

Our hair naturally parts along certain areas of the scalp. Most likely, you’ve combed your hair bi-directionally from this parting area.

You may have noticed that this area is becoming wider. This happens as a natural effect of aging. We may lose density along the frontal hairline (resulting in a wider brow), or the middle of our head, for example.

Treating widening parts often requires advanced dermatological treatments due to underlying cause: the reduction of a certain type of hormone (called ‘FGF5.’)

Natural treatments for the scalp

Unsurprisingly, in researching this article, the majority of dermatologists recommended expensive and time-consuming treatments. While these recommended medical techniques may have some merit, they’re beyond the means of most ordinary people.

That said, there are natural treatments (including preventative) for the scalp.

The following is a short list of natural treatments that may help in alleviating some of the abovementioned conditions and symptoms:

– Tea tree oil

– Yoga, Tai Chi, and similar exercises

– Thoroughly cleaning your brushes, combs, and hair

– Using a hair and scalp mask

– Avoiding inflammatory foods (sugar, gluten, dairy, soy, peanuts, alcohol, among others.)

– Avoiding the use of hair chemicals

– Consuming antifungal, anti-inflammatory foods (apple cider vinegar, avocado, banana, coconut oil, flaxseed, garlic, and ginger are best.)

Sources:
https://draxe.com/itchy-scalp/
https://www.healthline.com/health/plaque-psoriasis-pictures
https://www.rd.com/health/conditions/psoriasis-diet/

Reset Your “Heart Brain Connection” With This 3 Step Technique

December 30, 2017 by Power of Positivity

What’s the connection between your brain and your heart?

“At the core of the HeartMath method of emotional regulation is the idea that, by focusing on positive feelings such as appreciation, care, or compassion, anyone can create dramatic changes in his or her heart rhythms.” ~ Doc Childre and Deborah Rozman, Ph.D.

Rethinking the Heart

If you’re like everyone else, you’ve been taught that the heart is little more than a fancy pump that responds to signals sent from the brain.

But did you know that the heart sends more signals to the brain than it receives?

Furthermore, these signals have a profound effect on all sorts of brain functions – attention, emotional processing, memory, perception, problem-solving, and more.

As it turns out, our heart rhythms have a profound effect on our cognitive and emotional well-being. During negative emotions and distress, for example, the heart pattern is disordered and erratic. This inhibits our ability to think clearly, learn, reason, remember, and make good decisions.

Ever wonder why we always seem to make impulsive decisions while under stress? Well, abnormal rhythmic beating of the heart – also known as heart coherence – is the answer to this question.

The heart’s input to the brain during times of stress impacts the brain’s ability to process emotions normally.

On the flip side, a stable and ordered heart pattern produces positive emotions, which in turn enhances cognitive ability.

The information presented in this article will improve the health of your heart and mind – and maybe even save your life one day.

Also, we’re going to teach you a 60-second technique that instantly improves heart coherence!

What’s the Science behind Heart Coherence?

At one time, scientists believed that the heart, when at rest, beat each time at the same time interval (kind of like the second hand on a clock.)

However, both scientists and physicians now know that this isn’t true. Our heartbeats are always in flux – even at rest. The medical term for this is called heart rate variability, or HRV.

HRV and heart coherence have been studied extensively over the past four decades. However, early research primarily focused on HRV under physically-demanding conditions (e.g., running). Eventually, scientists caught on and began studying HRV under a variety of conditions, including sleep!

Then a breakthrough happened. Lew “Doc” Childre – a developmental psychologist and psychotherapist – discovered that people could voluntarily control their own heart rate. Dr. Childre would go on to establish the non-profit HeartMath Institute.

What This Means For You

Stress is the world’s leading killer. According to a study by the American Institute of Stress, approximately 70 percent of all doctor’s visits are related to stress.

A study undertaken at Harvard University discovered a link between generalized anxiety disorder (GAD), depression, and risk of heart attack:

“heart patients who have generalized anxiety disorder — constant, pervasive worrying, even about mundane matters — are more likely to have heart attacks and serious heart problems than heart patients who don’t.”

While this news may be grim, it reinforces the importance of not only caring for one’s own mental health but heart health. In fact, the two are much more intricately related that we once thought.

Understanding HRV – and more importantly, heart coherence – can dramatically improve your emotional, mental, and physical health and well0being. Further, you can start taking action now – and all it takes is 60 seconds.

Ready to learn how? Read on, friend!

The Quick Coherence Technique

The quick coherence technique is a simple, but powerful way to balance thoughts and emotions, increase energy, improve mental clarity, and align heart and brain function.

This technique can be used anytime, anywhere; but it is particularly helpful when feeling draining or overwhelming emotions such as anxiety, anger, frustration or irritation.

Step #1: Sit comfortably; in a place free from distractions and noise.

Step #2: Focus your attention on the area of the heart. Imagine that your breath is flowing in and out of your heart or chest. Breathe a bit slower and deeper than usual.

(Tip: It’s recommended to inhale for 5 seconds and exhale for 5 seconds, but it’s more important to discover a pace that works for you.)

Step #3: Make a genuine attempt to experience a renewing feeling such as appreciation, care, or love for someone or something in your life.

(Tip: Ideas for this “renewing feeling”: somewhere in nature, a child or parent, an accomplishment, a pet, or an overall sensation of calm and ease.)

Try practicing the Quick Coherence Technique once in the morning and again before you go to bed. If you experience a stressful event at work or someplace else, repeat the exercise whenever possible. You’ll feel much better, must faster!

(Readers, did you try the Quick Coherence technique? If so, what was your experience? We’d love to read your comments!)

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

Sources:
https://en.wikipedia.org/wiki/Lew_Childre
https://www.health.harvard.edu/staying-healthy/anxiety_and_physical_illness
https://www.heartmath.com/quick-coherence-technique/
https://www.heartmath.com/science/

Science Explains 5 Things To Do Every Morning That Will Make You Happier

December 30, 2017 by Power of Positivity

How many of you wake up in the morning, hit the snooze button a few times, then hurriedly jump out of bed and run out the door? Probably most of the people reading this, we would assume.

However, mornings don’t have to start off in such a stressful, rushed manner. While not everyone is a morning person, we can all practice certain habits to improve the quality of our mornings and get the day started on the right note.

Yes, you might still need a couple cups of coffee to get moving and alert in the morning, but these habits might just add a little peace to an otherwise stressful day.

Here are five things to change about your mornings to make you happier:

1. Wake up earlier.

Yes, you read that correctly. It might be hard to incorporate at first, but you’ll quickly realize all the benefits of starting your day just a tad bit earlier.

According to a study by the University of Toronto, “people who wake up early in the morning are generally happier and have higher satisfaction overall in their lives.”

The early birds probably feel happier because they don’t rush so much in the mornings since they have more time to get ready and wake up before running out the door.

Try getting up just five minutes earlier for a week, and then ten minutes earlier the next week. You’ll be surprised at how much better you feel having those extra minutes in the morning to yourself.

2. Fit in some exercise.

You probably know about all the health benefits of exercise by now, but did you know that working out in the morning helps you stick to a workout routine better? Researchers believe that since you don’t have any obligations in the morning, you’re more likely to commit to working out. Plus, those endorphins flowing through your body will get you in a positive mindset to begin your day, and you’ll simply feel more energized and alive!

You might find it hard to workout so early at first, but your body will adjust to the new routine.

3. Reach for the H2O before coffee.

We spend (hopefully) 7 hours asleep, and during that time, our bodies are fasting. Upon waking up, we’re dehydrated, which means we should be drinking at least a couple glasses of water in the morning. It can be tempting to go straight for the coffeepot instead, but your body will definitely thank you for the hydration before you get even more dehydrated from the coffee.

Of course, a couple cups of coffee in the morning won’t hurt, and in fact, can help protect against heart disease and lower blood pressure, among other benefits, but make sure you also guzzle down some water at some point.

4. Make some time for meditation instead of scrolling through your smartphone.

What’s the first thing you do in the morning, after using the bathroom? Stretch? Brush your teeth? Lie in bed for a few minutes before you start the day? Or, do you reach for your smartphone and scroll away?

Sadly, according to a study conducted by the Deloitte Global Mobile Consumer Survey of 2016, 61% of people check their phones within 5 minutes of waking up. 88% of people check their phones within 30 minutes, and even more disturbingly, 1 in 3 people wakes up in the middle of the night to check their smartphone. What are these people doing on their phones in the wee hours of the morning? Most commonly, checking text messages and social media notifications. Not good.

Smartphones have infiltrated society so that it has become a hindrance to other important activities, namely, sleep! Make sure you keep your phone at least away from your bed while you sleep, and even better, keep it on ‘Do Not Disturb.’ This will ensure that notifications don’t keep you awake during the night. You can even use an old-fashioned alarm clock to wake up instead of your smartphone, so you aren’t tempted to stay on it after you turn off the alarm.

As far as meditation, the benefits are so lengthy that we could write a novel about them. However, we will just keep it short and sweet and say that meditating in the morning will help you relax, destress, and start your day in a more peaceful way than sifting through endless (often useless) information on a tiny little screen.

5. Listen to music.

While you get ready in the morning, put on some of your favorite tunes and jam away. Not only will it put you in a good mood, but studies have shown it can even ease stress and anxiety. Aside from the benefits, who doesn’t love music?!

Final thoughts

Mornings might not be your favorite time of day, but they can be a little more enjoyable if you take time to slow down, breathe, and add a little mindfulness to the morning routine. Conversely, getting your heart pumping with a workout and some background music will energize you and motivate you to start your day. A combination of relaxation and stimulation is just what the doctor ordered, so let us know if these tips help you look forward to mornings just a bit more!

“When you arise in the morning, think of what a precious privilege it is to be alive—to breathe, to think, to enjoy, to love—then make that day count!” – Steve Maraboli

Researchers Explain 6 Dreams That Reveal Signs About Your Health

December 29, 2017 by Power of Positivity

Dreams are strange and confusing things. There are some people who try to interpret the things we dream, while others believe that there’s nothing of importance in our dreams other than our subconscious thoughts. However, researchers have recently found 6 dreams that are actually a good indicator of your health, as well as having an actual impact on your physical and mental health.

Aristotle once said, “The beginnings of diseases and other distempers which are about to visit the body…must be more evident in the sleeping state.” Like all things that happen with our brain, dreams are often a subconscious indicator of our mental and physical health. Here some of the ways that dreams can have an effect on your health.

Here Are 6 Ways Dreams Impact Your Health

1. Nightmares are a warning sign

Nobody likes having nightmares. Many people already know that nightmares can be a result of emotional trauma or mental illness. However, researchers have found that nightmares can also be linked to things like heart disease and sleep apnea. This is caused by disturbances in your heartbeat, as well as your breathing, which can cause your brain to interpret the warning signs in the form of a nightmare while you’re sleeping.

Mitchell, E. G. wrote in The Physiologically Diagnostic Dream that, “A man [who] experienced a recurring dream in which a rat was gnawing at the lower part of his abdomen… was soon diagnosed with a duodenal ulcer.”

Stay up to date with all doctor’s checkups if you start having nightmares.

2. Conditions linked to dream frequency

“There are nerves coming to the brain from every part of the body—and they relay the signals of impending illness that the subconscious translates into dreams.” – Kasatkin

Most people don’t remember the dreams they have during the night, but rather only the dreams that they have right before they wake up. If you find that you’re waking up from dreams more often, this could be a result of certain conditions that interrupt your sleep during the REM cycle. Mood disorders like anxiety and depression can be the culprit of waking up in the middle of the night, which can result in remembering more of your dreams than usual.

3. Vivid or bizarre dreams

People have vivid or strange dreams all of the time, so it’s not automatically an indication of something seriously wrong. However, the use of alcohol can trigger more vivid, bizarre or memorable dreams. Conditions like Parkinson’s can also cause our brains to have more vivid or bizarre dreams that seem to stay with us during our waking hours.

Parkinson’s Disease Clinic and Research Center states, “In general, research seems to indicate that people with Parkinson’s disease have more sleep disruptions than similarly aged people without the disease. People with Parkinson’s disease also report daytime sleepiness, nightmares, vivid dreams, nighttime vocalizations, leg movements/jerking while asleep, restless legs syndrome, inability to or difficulty turning over in bed, and awakenings to go to the bathroom.”

Medication like antidepressants can also make our dreams much more vivid and wild than we previously experienced.

4. Dreams that wake you up early

Dreams that wake us up aren’t rare. But some dreams always wake us up an hour earlier than our alarms. Dreams that wake us up earlier in the night – or morning – than we would like might indicate someone falling into REM earlier, and coming out of it earlier as well. This can be an indication of mood disorders, like anxiety or depression. Doctors have often observed the people who have these type of mood disorders are prone to falling into REM earlier, and thus being awoken by their dreams earlier in the night and morning.

5. Bad dreams as a result of daily triggers

All kinds of things can affect your dreams, from the food you eat, to the things that you watch and listen to throughout the day. If you are having a variety of bad dreams, you may want to take a closer look at what you do during the day.

Professional dream analyst and author of ‘Dream On It, Unlock Your Dreams Change Your Life’ Lauri Quinn Loewenberg says, “[T]he nightmare is when we are thinking about difficult issues during REM (Rapid Eye Movement) and trying to sort them out. We often try to ignore our difficult issues with distractions during the day but when we are asleep and are forced to be alone in our own heads, these difficult issues will be addressed.”

Consistent bad dreams can be a result of a poor diet, as well as sensory triggers like music, movies, or things that you witness throughout the day. Even vitamins can have an effect on our dreams, according to researchers. B6 is a vitamin that our body needs that can often cause us to have vivid dreams.

6. Healthy lifestyles can affect dreams

Like a lot of things, a healthy lifestyle can have a positive effect on every portion of our lives – including our dreams. When we exercise and eat well, it can keep our dreams pleasant and easy to endure. When we focus our attention on maintaining or dealing with mood disorders, it can help stop nightmares, or even dreams that wake us early in the night and make it harder to get a full night’s sleep.

Rubin Naiman, a sleep and dream expert on the clinical faculty of the Arizona Center for Integrative Medicine added, “Good dreaming contributes to our psychological well-being by supporting healthy memory, warding off depression, and expanding our ordinary limited consciousness into broader, spiritual realms.”

Healthy snacks before bed, like bananas, can make dreams much more pleasant.

Final thoughts

These 6 d reams can be pleasant, funny, upsetting or exciting – it all depends on what we do with our bodies during the day. While some people may simply believe that dreams are nothing but our subconscious brain going wild, it’s been proven that the things that we do with our body, from sensory things like watching TV and smells, to the things we feed it, have an impact on what kind of dreams we have. Dreams can be just as impactful on our health as our health can be on our dreams.

References:
https://www.psychologytoday.com/blog/dream-factory/201412/do-your-dreams-predict-your-health
http://pdcenter.neurology.ucsf.edu/patients-guide/sleep-and-parkinsons-disease
http://www.medicaldaily.com/bad-dream-more-just-dream-science-nightmares-327586
https://www.huffingtonpost.com/2015/11/30/dreams-sleep-quality_n_8513908.html

Scientists Reveal The Chemical Imbalance That Keeps Unwanted Thoughts In Your Brain

December 29, 2017 by Power of Positivity

GABA is the acronym for (get ready!) Gamma-Aminobutyric Acid. The human brain –in fact, the brain of all mammals – requires a delicate balance of “upper” and “downer” chemicals, called neurotransmitters.

GABA fits in the “downer” (inhibitory) class and is crucial to brain function. GABA is the major inhibitory transmitter in the brain. Glutamate, which is a metabolic precursor of GABA, is the main “upper” (excitatory) chemical.

Scientists at the University of Cambridge observe that GABA not only “balances out” brain chemicals but is critical for preventing unwanted (intrusive) thoughts.

Further, the research helps explain why individuals with certain mental health conditions – e.g., anxiety, depression, PTSD, and schizophrenia – often contend with continuously invasive thoughts.

The Prefrontal Cortex

The Prefrontal Cortex, or PFC, is the “executive function” area of the brain. The PFC helps the brain plan complex behaviors, attention, critical thinking, solving problems, self-awareness, decision-making, social cognition, and working memory.

The PFC can also be thought of as the brain’s “control center,” regulating other brain regions such as the motor cortex and hippocampus. It wasn’t until recently that an area of the PFC also played an essential role in stopping unwanted thoughts.

Dr. Michael Anderson, a neuroscience professor – along with his team of researchers at the University of Cambridge – discovered this chemical within the hippocampal area of the brain responsible for memory formation.

The Study: Methods

Anderson’s research, published in the journal Nature Communications, uses functional magnetic resonance imaging (fMRI) and magnetic resonance spectroscopy. fMRI images measure and map brain activity; while magnetic resonance spectroscopy focuses on an individual’s brain chemistry.

Using both technologies, researchers observed the brains of participants as they attempted to suppress their thoughts on a given task.

Findings

“GABA is the ‘downer’ neurotransmitter that counters glutamate (upper), as the two mediate brain activation in a Ying: Yang manner. Highly important in the brain, oral ingestion of GABA is complex due to its difficulty crossing the blood-brain barrier.” ~ Examine.com

Spectroscopy feedback showed that “the ability to inhibit unwanted thoughts relies on a neurotransmitter – a chemical within the brain that allows messages to pass between cells – known as GABA.”

The following is a summation of Anderson’s findings, point-by-point:

– GABA concentrations within the hippocampus, the brain area responsible for memory formation, determines a person’s ability to inhibit unwanted thoughts.

– Suppressing unwanted thoughts is dependent “as much” on PFC activity as the hippocampus. (This bucks the trend, as most neuroscientists focus on the PFC for such roles.)

– People with lower concentrations of GABA within the hippocampus “were less able to suppress (activity) by the prefrontal cortex,” suppressing thought at a much lower rate.

– The study’s discoveries may lead to additional insights – and potential treatment options – for schizophrenia. (Schizophrenics display hyperactivity in the hippocampus, which is thought to be responsible for hallucinations and other intrusive symptoms.)

The importance of “thought control”

The ability to control thoughts is crucial to mental and physical health, says Professor Anderson:

“When this capacity breaks down, it causes some of the most debilitating symptoms of psychiatric diseases: intrusive memories, images, hallucinations, ruminations, and pathological and consistent worries. These are all key symptoms of mental illnesses such as PTSD, schizophrenia, depression, and anxiety.”

In many ways, the ability to halt negative thinking is akin to physical restraint. “We wouldn’t be able to survive without controlling our actions,” says Anderson. “We have lots of quick reflexes that are often useful, but we need to control these actions and stop them from happening.”

Anderson assumes that us humans also have a “similar mechanism” for stopping unwanted thoughts.

Boosting GABA levels

As Anderson’s research is recent, potential treatments have not yet been examined. However, it’s clear that correcting a GABA deficiency – a neurochemical imbalance – can help suppress unwanted thoughts.

Increasing the levels of GABA in the brain may help those dealing with invasive thoughts. Fortunately, there are plenty of natural ways to do this.

Here are a few known GABA boosters:

Exercise: Increasing your heart rate has been shown to boost your GABA levels. Brisk walking or running three to four times per week, may increase you GABA levels.
Meditation: Quiet your busy mind and focus on deep breath–it may help increase GABA levels. Try deep breathing for 10 to 15 minutes to start.
Yoga: Maintaining focus on the present moment may help boost GABA levels. Additionally, yoga focuses on deep breathing, which helps to reduce feelings of stress and anxiety.
Proper Diet: Stay away from soft drinks, MSG, and processed foods as much as possible. Instead, eat foods that are rich in glutamic acid, a building block of GABA.

Foods high in glutamic acid include:

Almonds and walnuts
Bananas
Beef Liver
Broccoli
Brown rice
Halibut
Lentils
Oats
Citrus fruits
Potato
Rice Bran
Spinach

Sources:
http://dx.doi.org/10.1038/s41467-017-00956-z
https://www.cam.ac.uk/research/news/scientists-identify-mechanism-that-helps-us-inhibit-unwanted-thoughts
https://examine.com/supplements/gaba/
https://www.ncbi.nlm.nih.gov/pubmed/12467378
https://www.standard.co.uk/news/uk/scientists-discover-brain-mechanism-to-prevent-unwanted-thoughts-a3676176.html
https://www.wikihow.com/Increase-GABA

Why Anxiety Is A Vicious Cycle (And How to Stop It)

December 29, 2017 by Power of Positivity

The Hell of Anxiety

Have you ever experienced a flight-or-flight response? You probably have.

Maybe someone snuck up on you unexpectedly; perhaps you watched a super freaky movie; maybe you had to cram for a test the next day.

What happened to your body and mind? Did your heart and mind race? Did your palms get sweaty? Were you “shaken up” a bit? These are all typical responses to anxiety.

Now imagine that you must contend with these feelings on a daily basis. To a lesser degree, perhaps, but such symptoms are seemingly always with an anxious person.

Anxiety is both worrisome and frustrating at the same time. You know that what you’re thinking is B.S., but that doesn’t stop the thoughts from flooding your brain.

The Cycle

Basically, someone with an anxiety disorder spends an inordinate amount of time scanning, internally and externally, for potential “threats.” Tiresome as this is, we’re also judging whether or not we have the ability to cope.

Of course, this is a no-win situation; as the anxiety sufferer never feels as if they can cope – and thus becomes even more anxious.

So what do we do?

Well, we will do everything within our power to avoid symptom triggers. In other words, we’ll avoid more people, places, and/or things.

Does this work? For a short period, sure, but we’re worse off in the long-term.

So what does this cycle look like? It can be broken down into four steps:

Step One: An internal or external cue triggers an anxiety response. The individual is continuously scanning for danger, physical symptoms intensify, attention narrows and shifts to self.

Step Two: An effort is made to avoid or escape the situation. (Alcohol, isolation, sleep, T.V., etc.) A short-term period of relief is experienced.

Step Three: Long-term consequences. The number and degree of physical symptoms increase – including anxiety, more worry, and loss of confidence about coping.

Step Four: Continued use of safety behaviors. It’s only human that we do everything in our power to reduce our anxiety, including the use of “safety behaviors.”

Safety behaviors are counterproductive things anxious people do to relieve anxiety. This is where the real danger of anxiety is often found. Becoming dependent on external solutions to an internal problem can worsen the disorder when those solutions are not available. This is particularly true of alcohol, drugs, medications, sex, and so on.

Reversing the cycle

Psychologists agree that one of the best things someone with anxiety can do is create a new, positive cycle.

The first part of creating this positive cycle is confronting feared situations, which builds confidence. Also, after a certain amount of exposure time, symptoms often reside, if not disappear.

It’s essential to distinguish between healthy and unhealthy contact with fear. Of course, diving into the “deep end” of one’s anxiety is not a good idea. Instead, experts recommend a method that encompasses a slow and deliberate practice, called graded exposure.

Basically, the individual begins with less anxious scenarios until a certain level of comfort and confidence is established. After reaching this important milestone, the person can then begin to take on more difficult challenges.

Graded exposure is perhaps the best way to challenge someone with anxiety comfortably. By slowly building self-confidence, the person lowers the chances of symptoms reemerging.

Coping skills

Learning healthy coping skills is paramount to overcoming the anxiety monster. Perhaps the two best ways to cope with anxiety are by practicing the right kind of breathing and the right kind of thinking.

Fast, shallow breaths are respiratory hallmarks of anxiety. The problem with breathing this way is that it invites stress hormones. Contrast this with slow, deep breaths, which can relax the nervous system.

Here’s a quick technique for easing the anxiety response: Inhale through your nose to the count of four. Hold the inhale to the count of two. Finally, exhale to the count of six. Repeat ten times.

What you’ve just done is decreased your basal rate by roughly half. By doing so, you’ve activated the parasympathetic wing of your nervous system, or PNS. The PNS is also known as “rest and digest” mode, which is opposite of the “fight or flight” mode of the autonomic nervous system, or ANS.

It’s also important to observe your thoughts. Anxiety has a way of inundating us with negative thoughts that can send us into a downward spiral fast. Don’t fall into this trap. When you are experiencing an anxiety episode, refuse to investigate and interact with negative thoughts.

Instead, observe. Don’t fight anything. Allow the thought to come, and the thought to go.

With continued practice, it is possible to reverse the cycle of anxiety!

Sources:
http://projectenergise.com/what-is-the-anxiety-circle/
http://www.cci.health.wa.gov.au
https://www.calmclinic.com/anxiety/anxiety-brain
www.anxietycentre.com/anxiety-statistics-information.shtml

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Every day is a day to shine. Shine on!

5 Warnings From Your Scalp To Never Ignore

1. Itchiness

2. Breakouts

3. Thinning

4. Scales

5. Wider parting areas

Natural treatments for the scalp

Sources: https://draxe.com/itchy-scalp/ https://www.healthline.com/health/plaque-psoriasis-pictures https://www.rd.com/health/conditions/psoriasis-diet/

Rethinking the Heart

But did you know that the heart sends more signals to the brain than it receives?

What’s the Science behind Heart Coherence?

What This Means For You

The Quick Coherence Technique

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

Sources: https://en.wikipedia.org/wiki/Lew_Childre https://www.health.harvard.edu/staying-healthy/anxiety_and_physical_illness https://www.heartmath.com/quick-coherence-technique/ https://www.heartmath.com/science/

Here are five things to change about your mornings to make you happier:

1. Wake up earlier.

2. Fit in some exercise.

3. Reach for the H2O before coffee.

4. Make some time for meditation instead of scrolling through your smartphone.

5. Listen to music.

Here Are 6 Ways Dreams Impact Your Health

1. Nightmares are a warning sign

2. Conditions linked to dream frequency

3. Vivid or bizarre dreams

4. Dreams that wake you up early

5. Bad dreams as a result of daily triggers

6. Healthy lifestyles can affect dreams

The Study: Methods

Findings

The importance of “thought control”

Boosting GABA levels

Here are a few known GABA boosters:

Foods high in glutamic acid include:

The Cycle

Reversing the cycle

Coping skills

Sources: http://projectenergise.com/what-is-the-anxiety-circle/ http://www.cci.health.wa.gov.au https://www.calmclinic.com/anxiety/anxiety-brain www.anxietycentre.com/anxiety-statistics-information.shtml

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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!

Sources:
https://draxe.com/itchy-scalp/
https://www.healthline.com/health/plaque-psoriasis-pictures
https://www.rd.com/health/conditions/psoriasis-diet/

Sources:
https://en.wikipedia.org/wiki/Lew_Childre
https://www.health.harvard.edu/staying-healthy/anxiety_and_physical_illness
https://www.heartmath.com/quick-coherence-technique/
https://www.heartmath.com/science/

Sources:
http://projectenergise.com/what-is-the-anxiety-circle/
http://www.cci.health.wa.gov.au
https://www.calmclinic.com/anxiety/anxiety-brain
www.anxietycentre.com/anxiety-statistics-information.shtml

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