4 Simple Exercises That Improve Balance and Strength

June 23, 2016 by Power of Positivity

Graceful fluidity of motion can be something you either lose with age or can improve upon every day by doing 4 easy exercises for strength and balance. Aging doesn’t have to mean that you lose your joint mobility and strength, but keeping active does help prevent the decline of your physical abilities.

Dancers are highly aware of their body position in the dance floor space. The same is true for athletes within the space of their sport.

People who give great attention to their physical form are said to have excellent proprioception.

Proprioception is your sense of your physical body and the force or effort it takes to move your body concerning your surrounding environment. This back-and-forth communication from the brain to the body and from the body to the brain is important for strength and balance. Improving communication by doing these four daily exercises will give your movements more fluidity.

Doing These 4 Exercises Every Day Can Improve Your Strength And Balance

Your posture, movements, and the force you use to move your arms, legs, and torso all require your brain to talk to your body. Your brain begins the process by sending a signal to your body to move, and the brain also tells your body the amount of energy to use when it moves.

For example, jumping from a standing position up to a platform one foot high requires less force than jumping to a platform two feet high. Your brain knows that, but your body doesn’t.

In our example of jumping on a platform, when you jump up, your feet and ankles send signals back to your brain about the position of your feet. Then the brain uses this information to decide if another movement is needed. For example, if you jumped onto a slippery surface, which your feet would know by their position and movement, your brain might need to decide to move again quickly.

Working on speeding up your brain-body communication is the easiest way to improve your balance and strength, as well as your posture and reaction time.

1. Joint position matching

As we age, we lose some of our body-brain communication, and we can fall more easily. Instability for elderly adults can be dangerous as it can result in hip joint fractures that result in limited mobility and decreased quality of life.

In a study of patients who had ankle injuries, muscle weakness and poor ability to perceive the position of the foot with eyes closed resulted in greater instability and the likelihood of another fall and injury.

Practice joint position matching with a partner or physical therapist to prevent injuries. To practice joint position matching, lie down, close your eyes, ask your partner to move your arm or leg into a specific pose, and then return your arm or leg to a flat resting position. With your eyes either open or closed, try to duplicate the arm or leg position and have your partner check your guess.

Your goal is to duplicate the exact body position and angle from the resting posture. The better you are at re-creating the angle and position of your body, the better your awareness of your muscle and joint position.

2. Plyometric exercises

Stretching and contracting muscles at a fast pace is a type of conditioning exercise called plyometrics. Plyometrics is also called jumping or jump training due to the use of trampolines and 18 platform jumping exercises for the lower body.

When jumping from a height, the joints and muscles are shocked when they hit the ground. This force then translates into upward momentum, which enables the body to jump higher. The muscles stretch when you land and contract as you jump up.

In a rehabilitation study after shoulder injuries, researchers used plyometric exercise equipment such as trampolines, weighted balls, and elastic tubing to test proprioception and mind-body communication in patients. They found that plyometric exercises can help nerve changes that enhance mind-body awareness and muscle performance.

3. Balancing exercises

Balance ball, wobble board, one-legged, and hand or shoulder stand yoga poses all help improve balance as well as muscle strength. While you are in a safe place and practicing balance, close your eyes and focus on your body position.

4. Strengthening exercises

Weight training isn’t the only strengthening exercise. Resistance bands provide the effect of weight training, as do isometric muscle exercises. Yoga is beneficial for both strength and balance, as is Tai Chi.

The muscle fibers are tested with strengthening exercises until they send pain signals to the brain. The brain learns the force it takes to create the pain signal and the mind and body connect to learn if the movement should continue or stop. Small tears in the muscle fibers are responsible for increasing muscle mass and the body tells the brain to initiate the repair of the muscles.

Believe it or not, certain strengthening exercises are best for certain personality types. You can read more about your Ayurvedic personality type and the exercise recommendations of Ayurvedic medicine in our related article What Exercise is Best for Your Body Type.

4 Steps To Healing After A Breakup

June 23, 2016 by Power of Positivity

Through every breakup we are left depleted, heartbroken, and undergoing several stages of loss. Many times there is shame, disbelief, unworthiness, and other traumatic emotional issues that arise. You can heal after a breakup. You can regain your confidence and place your heart back in balance. After the initial shock, anger, sadness and acceptance, you can pass on to the greatest source of healing, which is forgiveness.

An article in HelpGuide.Org shares that “breakups launch us into uncharted territory. Everything is disrupted: your routine and responsibilities, your home, your relationships with extended family and friends, and even your identity. A breakup brings uncertainty about the future. What will life be like without your partner? Will you find someone else? Will you end up alone? These unknowns often seem worse than an unhappy relationship.”

Romantic relationships give us tremendous highs of joy and hope for the future. When they fail, we experience the sense of loss beyond words. This leads to emotional and physical issues including stress, anxiety, and grief.

Here are four steps to healing after a breakup:

Try these four steps to begin healing your heart.

1. Mourn the loss during a breakup.

It doesn’t matter how long you were in a relationship. Breakups don’t take time into consideration as to how much the pain will be endured. You still must go through the 5 stages of loss that were first proposed by Dr. Elisabeth Kubler- Ross in her 1969 book, “On Death and Dying,” whether it was two months or twenty-two years.

Five stages of loss:

Denial and isolation. Sometimes a breakup catches us by surprise. We didn’t notice the red flags (or maybe there weren’t any). The moment it happens, and we are done with the relationship, we begin to deny that it happened. We return time and time again to the scenarios. It is then that we isolate ourselves from the world. Denial and isolation are defense mechanisms dealing with the shock.
Anger. This stage usually comes from vulnerability. We begin to blame the other person for doing this to us. We question everything in the relationship, angry for not taking action sooner. Anger can be explosive. It even escalates and magnifies guilt and shame.
Bargaining. This is the middle point to the stages of loss. We begin to rethink any decisions and even feel hopeful about a possible rekindling with our loved one. We begin to bargain with everything, including spiritual beliefs, friends, and egos.
Depression. Once bargaining ends its cycle of getting nowhere, we enter into the stage of deep sadness and depression. We begin to worry about what others think, how you will be talked about in social circles, and start regretting ever falling in love. This stage can linger for a long while and it’s important to get help. Depression can mask itself into feelings of hopelessness and even desperation.
Acceptance. Finally, when you are out of the darkness of deep grief, you enter acceptance. Acceptance is a deep breath of hope. Coping with any loss is a personal experience. Acceptance is finally acknowledging the loss. And, it’s in this stage that you can let go of all resentments, regrets, and start healing.

It is ok to get help!

While you are undergoing the deep mourning process, it’s important to seek help. This can be through conventional therapy, spiritual counseling, friends or other support groups. This is not the time to retreat into your own little space. It’s important to write, create, and talk about your feelings.

2. Start taking care of your body, mind, and spirit.

The first thing we deprive when we are sad is our health. We stop exercising, eating right, and doing the things we enjoy. You don’t have to return to normal habits immediately. You get a grace period to mourn. However, the faster you begin to care for your physical body, the easier it is for your emotional body to also heal.

Be in nature. Give yourself the gift of breathing clean air. You don’t have to start running or hiking, but you can just walk around the neighborhood. Sit outside under a tree. Allow nature to heal your soul.
Eat better. Cut out the sugars and fatty foods that you have been craving. Recognize any addicting habits that have taken over such as alcohol and drugs. Return your body to the equilibrium of continuum health by slowly integrating back your dietary needs. Watch cooking shows or search for recipes on the Internet for inspiration.
Join a gym or support group. Sometimes you need a new environment to start over. Take a yoga class. Join a cycling group. You can check your local newspaper for hiking or other groups. It is important to put yourself out there in new experiences. Check out spiritual gatherings or other like-minded subjects you have put aside because of the relationship.
Have a makeover. Get that haircut you have been thinking about getting. Buy new clothes and donate old ones. Get that beard shaven or trimmed. Rearrange your closet and your home to make it only yours.

3. Give of your time to heal from your breakup.

Volunteer for a hospital, church, library, homeless shelter, or other organizations. It’s satisfying to give of your time. You can’t focus on feeling sorry for yourself when you are seeing others who need so much more. Giving time to a charity raises your self-esteem and you begin to feel good about yourself.

Read to an elderly person. Many assisted living facilities to encourage volunteers to spend time with their folks. You will witness gratitude from these people who usually have no one come to visit.
Adopt a pet. Giving your love to a new animal has many healing benefits. You will start to feel an immediate unconditional love in return. Pets bring out the selfless generosity in us.
Babysit for a neighbor. Children can teach us how to play. They can show us how to take things lightly and enjoy life.

4. Meet new people.

As you begin to heal from the trauma of the breakup, it’s just as important to go out again. Reinvent yourself and put yourself in healthy places where you can be enriched and supported.

Go out with friends. Start going out to movies, dinner, or other social gatherings. You don’t have to go to a nightclub or a bar. You don’t have to rush into exposing yourself into social interactions. Restart socializing and feeling good about yourself.
Use your creativity to meet others. You can join a writing or book club. You can take a cooking or pottery class. Creativity opens you up and brings you joy.

Breakups are difficult events in our lives. We begin to question everything about ourselves. Remember that for every ending, there is a new beginning. You might just be making room for something much better in your love life.

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

3 Reasons Why Delaying Intimacy Is Good For Your Relationship

June 23, 2016 by Power of Positivity

When you met your partner, a definite spark made you want more. But there are at least three reasons why you should consider delaying intimacy for the good of your relationship.

Being aware of your physical attraction to another person and choosing not to act on it takes self-control. Self-control can be developed with training, just like a muscle in your body that you exercise. Let’s look at why delaying intimacy by practicing self-control is good for your relationship.

3 Reasons Why Delaying Intimacy Is Good For Your Relationship

When we are teenagers, we are encouraged to wait to have sex. We learn that it will benefit our own physical and emotional development. These are also good reasons to wait as an adult. We are still in the process of learning and becoming who we are. So rushing into things with a romantic partner can stop or delay our own growth due to the distraction that the other person makes.

It can be very difficult to make good decisions, like delaying intimacy for the good of your relationship, while your hormones tell you to go full steam ahead. Delaying your passion with your partner is like saying to yourself, ‘This person might be worth waiting for so I am making a deliberate choice to wait.’

1. That initial spark of attraction burns out fast

Is this true love? Very few people believe they can tell they have met their true love at first sight. It is indeed possible. But usually, the attraction you feel for someone will last only a month or so, and that quickly, it is gone.

Part of the quick burnout of that spark is that you are fresh and new to your partner in the first part of your relationship. As you become accustomed to each other, what was once special and new about you is now less so. The less mystery there is about you, your partner may show interest in you.

When you are delaying intimacy, you are building trust with each other, which is very important to a relationship. During this time, you can spend time bonding with conversation and learning about what is important to your partner.

Are you two compatible with your core values? Do you feel strongly about something that your partner feels differently about? It’s better to know now than when it is time to get out of a complicated relationship.

2. Research shows delaying intimacy is better for making a relationship last

Doing what scientists say doesn’t sound romantic. But delaying intimacy is necessary if you hope for a successful relationship with your current mate. Think of it this way. If you choose to stay together, you can have sex as long as you are in a happy relationship, but delaying intimacy now means you will have a long happy relationship.

Researchers in the Journal of Family Psychology asked the question ‘Is it better to test sexual compatibility as early as possible or show sexual restraint so that other areas of the relationship can develop?’ What they found reveals a reason why delaying intimacy is good for your relationship. The research showed that delaying intimacy ‘was associated with better relationship outcomes, even when controlling for education, the number of sexual partners, religiosity, and relationship length.’

A second study in the Journal of Marriage and Family found that having sex early was associated with poor relationship happiness in marriage, especially for women. The researchers say that when couples have sex early on in their relationship, they also decide to move in together too quickly. As a result, they put an extra strain on the relationship.

3. Waiting is rare and, therefore, more valuable

We have many things, like air and water, that are relatively easy to get and cost little. As a result, we value them little. What is cheap or free is not valued. On the other hand, what is rare, like pearls, is treated carefully, highly prized, and highly valued. Think of the first time with your partner as a valuable gift that you can give only once.

Although you want your first intimate moment together to be special, you also don’t need to put pressure on yourself to make it memorable. The longer you can delay intimacy, the more you get to feel comfortable. Furthermore, when you are closer to your partner, you will feel less stress about intimacy.

Your initial spark of romance includes a rapid pulse, higher blood pressure, breathing faster, and sweating. You know–all of the usual signs of anxiety or stress. Allowing yourselves some time to become more relaxed around each other will help make the eventual intimacy more relaxed and pleasurable, which is good for your relationship.

7 Warning Signs Of Anxiety

June 23, 2016 by Chris Butler

People with anxiety can tell you how exhausting and frustrating their disorder can be, and the worst part is, that finding a cure for it isn’t a one-size-fits-all approach. People respond differently to different treatments, and finding the one that works for you is just a matter of trial and error. Even if one attempts a full recovery, totally getting over anxiety may not happen for some people.

Despite all the research and information available about anxiety, scientists remain baffled as to the direct cause of anxiety. Because anxiety can creep up on anyone at any time, we thought we’d make a list of common symptoms to look out for so that you can prevent anxiety before it rears its ugly head.

Seven Common Anxiety Warning Signs

Here are some of the most frequent warning signs of anxiety:

1. Muscle Pain

Anxiety affects the entire body, plain and simple. One such area of discomfort lies in the muscles, as stress can make muscles tighter and cramp easier. People with anxiety can experience almost constant muscle tension, and those who have lived with the disorder for a while, may not even notice it anymore. Regular exercise can help to keep this symptom under control, but those with anxiety may still experience muscle tension despite moving their body regularly.

2. Headaches

Since anxiety causes the whole body to tighten up, the head is no exception to this. People with chronic anxiety report frequent headaches and migraines, as the tension causes a buildup of cortisol in the body. This stress hormone can cause you actual physical pain, as the body essentially prepares for a situation in which survival is at stake. Our bodies still have this fight-or-flight response, but in those with anxiety, it doesn’t seem to operate properly.

3. Fatigue

Anxiety can severely deplete the body’s energy stores, resulting in extreme fatigue and exhaustion. If you regularly feel tired despite a good night’s rest, you might have anxiety. Your body is using most of its energy on simply staying alive and avoiding a dangerous situation, so you have no energy left for anything else. Also, anxiety causes you to ruminate over things, which can leave the body and mind feeling depleted as well.

4. Craving Sugary or Starchy Foods

When we experience high levels of stress or anxiety, we want to reach for the first sugary or fattening treat we can find in order to stabilize our body. However, this is heightened even more in those with anxiety, as their bodies feel under constant attack from their disorder. If you find yourself using food to cope with your emotions often, you might have a hidden anxiety disorder. Keep note of when you start to crave these types of foods so you can better understand when and why you use these foods to cope with your feelings.

5. Digestive Issues

Chronic anxiety has been directly linked to poor digestion, including irritable bowel syndrome (IBS). When the brain is “not right,” the digestive system generally isn’t either. In fact, between 80 to 90 percent of the brain’s “calming” neurotransmitter, serotonin, is produced in the gastrointestinal tract. The result is two-fold: poor digestion and inefficient production of serotonin.

6. Fluctuating Moods

When our brain is inundated with anxious thoughts, we have very little patience for things that demand our attention. Note that is obviously counterproductive – it is far better to focus on things that are constructive than to allow anxiety to run amuck. However, for those with chronic anxiety, their default reaction is to “snap” or “lash out” when someone or something requires attention.

7. Insomnia

This is relatively obvious, but when the brain is rapidly firing it can be quite difficult to enter a state of relaxation. When relaxation is difficult, sleep is as well. It is common for someone with chronic anxiety to be “exhausted in body, but restless is mind;” in other words, they may be more than willing to enter a deep sleep but their brain simply won’t allow it.

17 Behaviors to Help Beat Anxiety

Here are some steps you can take to restore your peace of mind.

1. Learn about anxiety

Learning everything you can about anxiety helps you better understand it. This will also help you understand how to respond when you feel anxious. Educating yourself about anxiety helps you feel in control instead of the anxiety controlling you.

2. Explore the outdoors

Being outside is a natural way to beat anxiety. When you’re in the sunshine and fresh air, your body releases a chemical called serotonin. It’s a natural mood enhancer that makes you feel happier. Get outside every day for at least 15 minutes to raise your vitamin D. This vitamin helps your immune system and allows your body to absorb and regulate calcium. Try outside activities such as:

Walking
Gardening
Birdwatching
Biking
Having a picnic
Swimming

3. Read a good book

Reading gets overlooked to beat anxiety. But reading not only strengthens your brain, but it also relaxes your heart rate and lowers your blood pressure. One study found college students who read every day were less prone to anxiety. Reading slows down your heart rate and breathing so much that it’s been compared to meditation.

4. Watch your diet

One way to beat your anxiety is to eat a healthy diet. When you’re eating well, you feel better and have more energy. This boosts your positivity. Eating less sugar, low fat, and low sodium are great choices. Choose to eat fresh fruits and vegetables, whole fibrous grains, and low-fat meats to stay fit, so you can maintain a positive outlook.

5. Relaxation

If you’re feeling anxious, find some relaxation strategies to reduce your anxiety. These techniques put you in control of your anxiety, rather than being controlled by it. Try relaxation techniques, such as:

Deep abdominal breathing
Isometric relaxation
Muscle relaxation
Yoga
Ta chi

6. Sufficient sleep

Individuals who are well rested are less prone to depression and other mental health conditions, like anxiety. When you sleep, it recharges your mind and body. An adequate amount of sleep can

Help you remember things better
Protect your heart
Improve your decision-making skills
Prevents weight gain
Improve your ability to learn new things

7. Laughter

Laughter improves your mood and relieves depression and anxiety. It’s a natural way to lower your stress, so you feel better about your life. Studies show that laughter decreases cortisol levels, so the stress in your body goes down. Laughter also increases the dopamine and serotonin levels in your body. Many therapists are incorporating laughter into their patient treatments.

8. Let your creativity flow

Creative experiences stimulate your mind and lower your stress level. Being creative allows you to focus. Creative endeavors produce positive emotions, which give you a sense of well-being and happiness. People who let creativity flow say they have more energy and feel happier. Try some simple creative activities:

Doddle-Let your mind wander as you doddle. This stimulates brainstorming.
Write a little song about the problem you’re having at work
Try some new today-Breaking out of your routine, frees your mind to think creatively
Move your desk-Rearranging your office can stimulate creativity.
Listen to music

9. Write about it

Writing your thoughts and feelings is a wonderful way to beat anxiety. It helps you work out exactly what’s bothering you and can ease your stressful feelings. The act of writing doesn’t take away your problems, but it makes you feel better.

10. Socialize with friends and family

Resist the urge to isolate yourself when you’re struggling with anxiety. Being alone is the last thing you need. Having friends and family around you gives you a new perspective on your life. As you focus on others, the anxiety fades. Talk to your family and friends about how you’re feeling. This breaks the secret hold anxiety has on you.

11. Avoid alcohol and recreational drugs

Alcohol and drugs make anxiety worse. If you’re already feeling depressed and anxious, they will only make you feel sadder. If you feel you’re addicted to these things, find a support group to help you break free from the control alcohol and drugs have on you.

12. Quit smoking

Nicotine creates a sense of calm, so you think smoking helps you to relax. But it’s a temporary experience. Soon after you smoke, you’ll have cravings for more nicotine. It’s classified as a stimulant because it speeds up your breathing and heart rate. It’s hard to withdraw from nicotine, and this adds to your feelings of anxiety.

13. Avoid caffeinated drinks

Too much caffeine creates the same feeling as an anxiety attack. Your heart rate speeds up, you breathe quickly, and your mind races. It’s important that you’re aware of this when you choose your drinks. You don’t need to give up caffeine entirely, but if they give you anxiety symptoms, you want to find alternative drinks.

14. Identify triggers

If you suffer from anxiety, you need to understand what triggers it. As you learn your triggers, you can be better equipped to beat anxiety. Triggers for anxiety include:

Finances
Work problems
At home issues
Health problems
Feeling isolated
Falling into bad habits

If possible, limit your exposure to your triggers, or use coping strategies to get through situations you can’t avoid. You may need extra help from your therapist, your friends, or your pastor.

15. Catch your negative thoughts

Negative thoughts trigger anxiety. If your mind focuses on something negative, stop your thoughts and redirect them. Pick to think about positive things. It takes deliberate effort, but there is always something positive in any situation. Negative thoughts steal your joy about your life.

16. Aromatherapy

Aromatherapy reduces anxiety, giving you a sense of calm. Whether you use a scented aromatherapy candle, incense or diffuser, the soothing scent helps activate certain brain chemicals that ease your anxiety. Choose scents like these for best results.

Lavender
Sandalwood
Chamomile

17. Belief in God

Believing in someone bigger than you can help you beat anxiety. Faith releases you from feeling as if you need to control every little thing in your life. You find strength in trusting God. Prayer to God helps you let go of your fears. Write your prayers in a journal and read the Bible to find peace. Find other friends who share your same values to draw strength from them.

Final Thoughts on Understanding Anxiety

Anxiety is exhausting to deal with. There is no one way to deal with it. Plus, different experiences or situations trigger anxiety. Everyone’s a little different which helps them fight anxiety. Hopefully, these suggestions help you beat your anxiety and find peace in your life.

Holding This Point On Your Body Can Melt Stress and Anxiety

June 23, 2016 by Sarah Barkley

Everyone deals with stress and anxiety sometimes, but not everyone knows how to overcome it. Knowing the best ways to melt stress can quickly improve your life and well-being. One way to handle the feeling is through acupressure, but there are other ways.

Anytime you feel tense, experience worried thoughts, or notice physical changes in your body, it could be anxiety. It can be a healthy emotion if you don’t allow it to get out of control and interfere with your life. Learning to melt stress can make a lasting difference, improving your well-being and sense of peace.

Anxiety is one of the most common mental health disorders in the United States, so you aren’t alone. It affects around 40 million adults each year, making it a well-known and researched condition. One way to melt stress is by using acupressure, and there are specific pressure points that target your feelings.

While there are multiple pressure points you could try, the one discussed below works quickly and effectively. It relieves physical and psychological distress, allowing you to feel better overall.

The Best Pressure Point to Relieve Stress and Anxiety

The union valley point is one of the best points to hold to melt stress and anxiety. This pressure point is also called Hegu (LI4). It is located in the webbing between the base of your thumb and index finger,

Putting pressure on the union valley point eases stress, but it also reduces headaches and neck pain. Plus, it can induce labor, so be mindful of that if you’re pregnant.

How to Stimulate It

Knowing where the union valley pressure point is won’t help much if you don’t know how to stimulate it. Follow these directions:

Use your index finger and thumb of the opposite hand to apply pressure to the area.
Massage the pressure point for four or five seconds while focusing on sleep and deep breathing.
Switch hands and do the opposite side.

Why It Works, According to Science

Some experts believe that stress or anxiety occurs when your body’s qi is unbalanced. The qi is a natural energy that flows within, affecting your health and well-being. Activating pressure points throughout your body can help restore your energy balance.

Research shows that people who receive acupressure report decreased stress levels. Other studies show that it also improves physical signs, including heart and respiratory rates. Furthermore, acupressure reduces depression and stress while increasing overall well-being.

What Causes Anxiety?

Anxiety is a normal part of life, but you must learn to cope with it. Some people experience the feeling more than others, and sometimes it negatively impacts their life. No matter how severe your situation, knowing the causes can help you make a beneficial change.

As long as you can imagine your future, you’ll experience anxious feelings. It indicates that you’re thinking about what might or might not happen in the future. Feeling uncertain about pending circumstances can cause feelings of overwhelming worry.

The worry might be about your job, health, relationships, or world events. Anything that triggers you or makes you feel threatened can cause the anxious feelings that you desperately want to ignore.

Anxious feelings can also occur when you experience the following:

Potential danger
Something needing your attention
Urges to prepare for your future
Needing to protect yourself
Dread or misfortune
Presenting or speaking in front of others
Risk losing social standing
Too much caffeine
Hormone imbalance
Disease or disorders
Stress at work
Financial difficulties
Significant life changes

With that being the case, it’s easier to understand why stress and anxiety can be a good thing. However, if it intensifies or persists, it might be going too far. You’ll end up struggling with problem-solving and mental functioning.

Some risk factors increase the chance of developing anxiety, including:

Biological makeup
Genetics
Life history
Personality factors
Lack of coping skills

Determining the causes and risk factors can help you overcome stress and anxious feelings. It’ll help you recognize your triggers and decide which ones you must work on first.

14 Anxiety Coping Strategies

Acupressure is a beneficial way to cope, but it isn’t the only way. There are many other ways to cope, building your resiliency with each step.

1. Stay Physically Active

Exercise triggers the release of endorphins, the body’s happy hormones. Each time you get active, you’ll experience a boost of positivity as stress melts away.

If you develop a routine to stay active, you’ll experience much less stress. You should be active most days of the week, improving your mood as you keep your body healthy. Start slowly and then increase the intensity of your movement.

2. Avoid Drugs and Alcohol

Many people believe that drugs and alcohol make them feel better, but it’s not true. These substances worsen stress quickly, severely exacerbating the symptoms. If you need help quitting, seek a professional for assistance.

3. Stop Smoking Cigarettes

The nicotine in cigarettes can worsen anxious feelings. Cut back until you can quit entirely, and you’ll notice a drastic change in your overall well-being.

4. Cut Back on Caffeine

Caffeine worsens anxiety symptoms, so overindulging has effects on your life. It increases your heart rate and blood pressure, increasing stress levels.

Additionally, caffeine withdrawal can contribute to anxious feelings, too. If you consume too much right now, start cutting back gradually rather than all at once. However, if you haven’t developed this problem, take precautions to avoid it.

5. Get Enough Sleep

Getting enough sleep each night can make all the difference in your life and overall well-being. Set a bedtime schedule to help wind down before lying in bed each night. Do the same for the morning to have something to look forward to.

6. Eat Nutritious Foods

Consuming a healthy diet can make a big difference in your mental health and well-being. Make sure you include vegetables, fruits, whole grains, and fish because they all reduce stress.

7. Identify Your Triggers

If you can learn what triggers your anxious feelings, you can decrease and prevent episodes. You’ll know what to avoid or which areas of your life to address.

8. Write in a Journal

Writing about your personal life and thoughts can help you identify areas of your life to work on. It’ll show what triggers you the most, helping you work through the situation. As you write, you’ll take the time to think about it and process it.

9. Spend Time with Friends and Loved Ones

Stress and anxiety often make you feel like you should isolate yourself, but it worsens the situation. Instead, reach out to people you enjoy spending time around or talking to anytime you feel overwhelmed. It can help you sort through your emotions, or it can help you think about something else if that’s what you want.

Try to focus on nonjudgmental people when you aren’t feeling great. Otherwise, you could wind up feeling worse than when you reached out. Turn to someone who will support you and want you to be happy.

10. Practice Self-Care

Taking care of yourself involves regular self-care, and it’s more than just bubble baths and naps. You can practice self-care by doing things to keep your body healthy and strong. Then, participate in activities that bring joy and relaxation to your life.

Many people are surprised to find that taking a break and relaxing can make you more productive. So not only do you reduce stress through self-care, but you also do better at your daily tasks. There’s no losing when it comes to taking care of yourself.

11. Meditate

Regular meditation is life-changing, and it doesn’t take as much time as many people think. Even five minutes a day can make a difference and help you feel better.

12. Be Creative

Being creative has a way of reducing stress, and you have plenty of options to choose from. You can paint, scrapbook, write, cook, or bake because they all get your creativity flowing.

Focusing your mind and energy on creating something can boost your mood and melt stress. Creativity can help you process your thoughts and work through things that overwhelm your thoughts.

13. Practice Breathing Techniques

Deep breathing techniques help reduce your heart rate, calming stress and anxiety. Box breathing is one technique that involves breathing in for a count of four and out for another four seconds. However, there are many other methods, so make sure to explore your options.

14. Ask for Help

Sometimes you might need a little help with your anxious feelings. Don’t feel bad if that’s the case because it’s more common than you think. Reach out to a mental health professional who can help you overcome and persevere.

Final Thoughts on Mastering This Anxiety Reduction Technique

Occasional stress and anxiety are normal, but they shouldn’t control your life. If anxious feelings occur more than you’d like, this technique can help. Plus, you can try other ways to cope and see what works for you.

Reducing stress can improve your life in so many ways. You’ll be happier and feel better as it promotes mental and physical health.

3 Signs It’s Time To Take Your Relationship To The Next Level

June 23, 2016 by Power of Positivity

Knowing if the time is right to take your relationship to the next level can be tricky. Missing the right timing for taking things to the next level can have negative consequences for your relationship. Moving too fast could scare your partner into thinking that you want things to become too serious too soon.

When you and your partner think you might be ready, look out for the following things to be present…

3 Signs It’s Time To Take Your Relationship to The Next Level

Making a special connection to someone that you feel could make a good romantic partner feels amazing. The initial spark of attraction is strong and your hormones are telling you to take things to the next level. But this is a big decision that could impact the rest of your relationship. How do you know if it’s the right time?

There are many firsts in a relationship and when you are wondering if you should take things to the next level, it could mean the first time you and your partner:

Kiss
Make love
Move in together
Meet each other’s family members
Talk about important things like having children
Discuss getting engaged

You don’t have to agonize over making a decision about whether to take things to the next level in your romance. You just need to make sure that both of you are on the same page in your relationship.

Here are 3 signs that this is a good time to make a move.

Understanding yourself and your own relationship history is a good step to making sure that you are ready to take your current romantic relationship to the next level. How did you learn to act in a relationship from your earliest experiences with one; your parents?

As a teenager, your communication between parents and yourself can be either positive and supportive or negative and rejecting. The way that you interact with parents is likely to influence how you interact with romantic partners later in life.

Penn State University researchers say that early life also affects your adult relationships in how you handle conflicts as well as how you experience love from family. The divorce of your parents can also shape how you see commitment in your own relationships. Awareness of your parents’ relationship good or bad habits is helpful to recognize your own tendencies in relationships.

1. You can tell that you and your partner trust each other

You have established a bond of trust. Most likely, you know something about your partner that was special for them to open up to you about and you have done the same thing for your partner.

You have shared experiences together. You communicate emotions well and express your needs to your partner, who in turn provides what you need. When you know that someone cares for your needs, you know that you can trust in them. When you feel comfortable disclosing personal information to them and they do to you, you know you can trust each other.

2. You and your partner communicate your needs well

From the arranged marriages of the 1800’s, dating has changed rather rapidly. It’s no wonder that single people who are in relationships get confused about how fast to move when they really care for another person. Asking your partner to ‘go steady’ used to be one of the steps in taking your romance to the next level.

Researchers have connected the level of your personalized communication to the strength of your relationship. As a relationship progresses, more personal details are shared and you build a bond of intimacy. Improving your communication skills with your partner is a good sign that it’s an appropriate time to take your relationship to the next level.

Researchers also found that the labels we give our relationships like ‘friend,’ ‘lover,’ or ‘fiance‚’ are important to how our relationships develop over time. If you’ve ever been on the receiving end of the ‘friend-zone’ designation when you were hoping for more, you can understand how labels can affect relationships.

3. You are not afraid to talk to your partner about this decision

Other than making the first move and giving your partner a kiss, most other relationship-next-level decisions might actually need to include your partner in the decision-making process. If you are considering advancing your relationship, you shouldn’t be afraid to ask your partner to tell you if they think it’s time to move things along.

Tell them how important mutual communication, understanding, and trust are to you and tell them that you’ve been thinking about taking things to the next level. Listen to your partner and also look for the non-verbal body language clues that tell you if their words match their feelings.

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3 Signs It’s Time To Take Your Relationship to The Next Level

Here are 3 signs that this is a good time to make a move.

1. You can tell that you and your partner trust each other

2. You and your partner communicate your needs well

3. You are not afraid to talk to your partner about this decision

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