How To Do The 4-7-8 Breathing Method to Release Anxiety and Fall Asleep

December 26, 2022 by Sarah Barkley

The 4-7-8 yogic breathing method can help you relax enough to release anxiety and fall asleep. You can sleep quicker if you calm your racing or worried thoughts.

This yogic breathing technique is a relaxation exercise that requires keeping a ratio in your breaths. You’ll inhale for four counts, hold it for seven, and exhale for eight.

Many people can’t fall asleep because their minds won’t stop racing. You might be thinking of things that have already happened or worrying about tomorrow. Either way, it can prevent you from relaxing enough to fall asleep and rest peacefully.

Practicing the 4-7-8 yogic breathing method can help promote peace. It doesn’t put you to sleep, but it eases your anxiety enough to improve your chances of a good night’s rest.

How To Do The 4-7-8 Yogic Breathing Method

The 4-7-8 yogic breathing method has existed since ancient times but became more popular thanks to Dr. Andrew Weil. It is also called the “relaxing breath” because it requires breath regulation. The regulation can help you control your breathing, relax, and ease the anxiety enough to fall asleep.

Using this yogic breathing method requires practice, and you’ll improve each time you work on it. It doesn’t require any equipment; you can do it in any calm, quiet setting. Follow these steps to do the 4-7-8 breathing technique:

Lay in a comfortable position, keeping your back straight
Place the tip of your tongue on the roof of your mouth, specifically against the ridge of tissue behind your front teeth.
Keep your tongue in place during the entire technique. Sometimes, pursing your lips makes it easier.
Exhale through your mouth, making a whooshing sound until you have no air left.
Close your mouth and count to four as you inhale silently through your nose.
Hold your breath for seven seconds.
Exhale through your mouth, making a whooshing sound, for eight seconds.
Repeat the process four times, beginning a new cycle each time.
Once you improve the practice, you can increase the technique to eight cycles.

Tips For the 4-7-8 Yogic Breathing Technique

Following the steps for this yogic breathing method can help you release anxiety and fall asleep. However, there are other tips you can follow to improve your practice. These tips include the following:

Not doing it when you can’t relax: This technique doesn’t always make you fall asleep, but it promotes deep relaxation. Don’t practice it if you must stay fully alert, or staying focused and awake can be a struggle.
Speed up the exercise if you have trouble holding your breath: When you first start practicing this technique, you might struggle to hold your breath for a full seven seconds. You can speed up the process if necessary, but keep the ratio the same.
Don’t pressure yourself: This yogic breathing technique takes practice, so don’t pressure yourself for perfection. Go at whatever pace works for you, and work on increasing your skills as you practice more often.
Form a habit: Practice the breathing method every day to get better at it. When you make it a habit, your body will recognize it as a stress response.

How Yogic Breathing Works, According to Research

Experts indicate the 4-7-8 yogic breathing technique can improve your heart rate and blood pressure. Breathing methods can help you relax your mind and body.

Holding your breath during the techniques can help you replenish your body with oxygen. It boosts the oxygen that travels to your organs and tissues, promoting overall health.

Finding ways to relax also balances your body and regulates the fight-or-flight response. With regulation, you’ll experience less stress and overcome potential triggers more easily. It will help you relax enough to fall asleep if you have trouble turning off your thoughts while lying in bed.

The 4-7-8 yogic breathing method helps you focus on your breathing instead of stress or worries. It improves your heart’s health and calms your nervous system enough to allow you to get some rest. This process also helps you resist distractions and relax your mind quickly.

You might not notice the effects of the 4-7-8 breathing technique the first few times you do it. It takes practice, and you’ll recognize the benefits the more you try.

This method can help activate your parasympathetic nervous system. The system affects resting and digesting, helping your body prepare for sleep. Triggering this system also can help you focus on something other than your anxiety.

Other Ways to Release Anxiety and Get to Sleep

The 4-7-8 yogic breathing method isn’t the only way to release anxiety and fall asleep at night. You can combine it with other techniques, including the following:

Using a sleep mask

A sleep mask goes over your eyes and can help you sleep better. It will block light and other disturbances around you, allowing you to relax and focus on sleep.

Listening to a white noise machine

A white noise machine can eliminate distracting sounds around you while you lay in bed. You can choose from sounds like a fan, ocean waves, rain, and other relaxing sounds.

Putting in earplugs

Ear plugs can block out noises in your home as you lay in bed to fall asleep. You can choose from different shapes and sizes to find the most comfortable earplugs. There are also foam plugs or pre-molded earplugs for further comfort.

Turning on relaxing music before bed

Studies show that listening to relaxing music before falling asleep improves your sleep health. It also helps you fall asleep quicker as it helps ease your anxiety.

Diffusing calming essential oils

Breathing in specific essential oils before bed can help you fall asleep sooner than when you don’t use them. Some oils that can help you sleep include lavender, bergamot, chamomile, cedarwood, and clary sage oil.

Limiting caffeine intake in the afternoon or evening

Caffeine promotes wakefulness and can cause issues with sleep and anxiety if consumed too late in the day. Experts suggest that caffeine stays in your body for five hours, so avoiding it five hours before bed can help.

Practicing yoga before bed

Yoga can help reduce stress, ease anxiety, and promote sleep. Focusing on your breathing while doing yoga can help with self-soothing and releasing tension. Some of the best yoga positions for getting rest include:

wide-knee child’s pose
standing half forward bend
reclining bound angle
standing forward bend
legs up the wall pose

Mindfulness meditation

This technique focuses on breathing and awareness, calming your mind, and easing anxiety. Studies show that it reduces insomnia and fatigue while helping you fall asleep easier at night.

Guided imagery

This technique requires focusing on a specific sound, object, or experience to push away other thoughts. The things you focus on should be peaceful, helping calm your mind and promoting sleep. It reduces stress and anxiety, giving you the rest you need to function the next day.

Alternate nostril breathing

The alternate nostril breathing technique can lower stress, ease anxiety, and help you fall asleep at night. It also promises improved pulse and blood pressure. This method involves breathing in through one nostril and exhaling through the opposite one.

Sleep visualization

Visualization promotes unwinding, stress relief, and sleep health. It eases anxious or fearful thoughts and images, allowing you to focus on sleep or positivity.

You can visualize places you’ve been that triggered relaxing and peaceful feelings. Once you think of a location that promotes peacefulness, you should recall sensory details that bring positive emotions. Consider the colors, textures, temperatures, people, or time of day that made the place so peaceful.

Take a Warm Bath Before Bed

Research indicates that enjoying a warm bath can help ease anxiety and promote sleep health. The water should be warm but not too hot, as you should be comfortable as you relax in the tub.

What to Do If Nothing Helps You Sleep (even the yogic breathing)

There might be an underlying condition if the 4-7-8 yogic breathing method or other techniques don’t work. Sometimes, medical issues can trigger insomnia, and you’ll need medical intervention to help. These conditions might include the following:

menopausal hormonal changes
side effects of medications
substance use disorders (suds)
depression or other mental health disorders
sleep apnea or other sleep disorders
pregnancy
restless leg syndrome
autoimmune diseases

When you can’t overcome insomnia, consider talking to a professional. Contacting your doctor can help you determine the underlying cause and allow you to get help.

Final Thoughts on How to Do The 4-7-8 Yogic Breathing Method to Release Anxiety and Fall Asleep

Anxiety and stress can keep you awake at night, but yogic breathing methods can help. Practicing the 4-7-8 technique can help release anxious feelings and help you get some rest.

Managing your stress can be life-changing when it comes to getting enough rest to function fully. You can try the 4-7-8 breathing method with other techniques to help you fall asleep at night.

Counselors Explain Why Defensive Behavior Ruins Relationships

December 26, 2022 by Sarah Barkley

You can either apologize or exhibit defensive behavior when someone gets upset with you. Becoming defensive will sometimes happen because no one is perfect, but a lack of accountability can too often ruin your relationship.

Discussions or arguments might turn into you feeling defensive and growing angrier. You might have trouble voicing your thoughts to your partner or getting them to be open with you.

Your partner might tell you that you’re getting defensive, or you may realize it yourself. Either way, if you recognize that you show defensive behavior toward your partner, you can learn how to handle impulses.

You can’t learn to overcome defensive behavior if you don’t understand why it ruins relationships. Understanding allows you to strengthen your relationship and develop a deeper connection with your partner.

A Few Facts About Defensive Behavior

We’ve all gotten defensive after hearing a complaint or pointed question from our partner. You might think they’re questioning your character or accusing you of something. Becoming overprotective of yourself in these moments can indicate defensive behavior.

You might want to explain why what your partner says is incorrect. It leads to anger and defensiveness about what your partner wants to discuss. Defending your point of view or opinion might be your priority, but it’s not usually warranted. Moreover, it points to a lack of accountability for your role in a disagreement.

Your partner often wants to understand you or why you did something. They often say things for clarity, not to attack you or give unwarranted criticism. Understanding one another is key to bonding and developing a healthy relationship.

Defensive behavior involves shifting responsibility and focusing on the bad rather than dealing with the situation. You might say negative things to ease insecurities or minimize mistakes.

Your partner wants you to work to improve your relationship, so getting defensive can be problematic. Sometimes defensive behavior occurs when you think your partner will say you did something wrong. You might focus on the negatives of those around you to deflect what your partner wants to say.

Defensive behavior may manifest as blaming your partner or someone else. You may not take responsibility or admit your contribution to the situation. This behavior may also appear as criticism, trying to hurt your partner and deflect attention.

Another type of defensive behavior is justification. Justifying your actions helps you avoid confrontation and displace responsibility.

It’s not always easy to confront our mistakes, and you might exhibit controlling or manipulating behavior to defend yourself. This behavior is often a way to protect yourself from insecurities or defend your ego. You might shift the narrative and make your partner feel like they are the problem rather than looking for a beneficial solution.

Why Defensive Behavior Ruins Relationships

Here are some ways a lack of accountability could hinder progress in your relationship.

Defensive Behavior Prevents Growth

When you feel insecure or uncomfortable, you might start making excuses. Excuses are a way to get out of things or ignore a problem. However, they prevent you from addressing the issue and don’t allow your relationship to grow.

Without growth, you can’t create a fulfilling life or healthy relationship. It leaves you stuck in hardship rather than finding positive ways through it. Growth and change are essential in relationships, but defensiveness doesn’t allow it.

Doesn’t Allow for Communication

One of the reasons defensive behavior ruins relationships is that it doesn’t leave much room for listening. It builds barriers between you and your partner, and you won’t see their point of view or understand their needs.

This behavior doesn’t leave room for growth in your relationship because you’ll never hear what could improve your connection. That lack of accountability is a sign that you’re protecting your ego rather than working toward a healthy relationship.

Doesn’t Allow for Listening

For a healthy relationship, both partners must listen to one another. Even if you don’t like what your partner says, listening is essential if you want to move forward. Listening to your partner helps you tune into their emotions and needs.

When you can’t listen, it’ll cause you to drift away from your partner. You might have negative feelings that interfere with your thought process, but pushing through those feelings is essential. Listening to your partner means more than you might realize, even if you don’t want to hear it.

You might be so fixated on proving how you’re right, but it’s not always worthwhile. Sometimes you’ll want to remain silent while your partner voices their concerns because you disagree with their opinion. Either way, it can be detrimental to your relationship because your partner might feel you don’t care.

Try giving your full attention to your partner rather than focusing on your defensive behavior. It can help you listen to their concerns and thoughts before it creates a barrier between you.

Defensive Behavior Interferes With Building a Connection

When you don’t listen or can’t discuss issues within your relationship, it prevents a connection. Your partner might agree with what you say to avoid your defensive behavior. They won’t always want to get into an argument when they say something, so they might choose to stay silent instead.

Your partner might also get defensive if you behave that way. They will feel the lack of connection and how you aren’t putting in an effort in your relationship. It can lead to detrimental behavior from both of you.

Anytime your partner attempts to develop a closer relationship, you might defend and deflect your actions. It prevents you from becoming close to your partner, interfering with bonding and reconciliation. Your partner might push you away because they become uncomfortable with your reactions, further preventing healthy communication.

It Can Make You Appear Smug

When you get defensive and feel like you always need to be right, it can make you appear smug. While you want to prove yourself right, it can lead to unhealthy feelings. Constantly protecting your ego indicates unconscious beliefs and feelings that you’re not good enough.

No matter how you feel about a situation, there’s more than one right opinion. When you refuse to see your partner’s perspective, it makes you appear condescending.

Deflecting Accountability Interferes With Growth

When you exhibit defensive behavior, it interferes with relationship growth. You can’t develop with your partner when one of you is always trying to be right.

Everyone makes mistakes, and refusing to admit yours doesn’t allow development. Strive to overcome issues and move forward without starting an argument as you try to protect your ego.

Defensive Behavior Causes a Victim Mentality

When you frequently get defensive, it indicates that you’re portraying a victim mentality. Having this mentality makes you act powerless to what happens to you. It prevents you from making decisions for and improving your life.

You always have choices, and it’s up to you to take responsibility for your life. Recognizing that you have options and don’t have to stay in a bad situation can help you stop expressing defensive behavior.

A Lack of Accountability Can Make You Lonely

Frequently getting defensive can lead to breaking up. Your partner might decide the behavior and lack of growth are too much for them. It can also happen in friendships and family relationships, eventually making you feel alone.

Losing Self-Respect and Sense of Identity

Defensive behavior is often a habit, not something you want to do. You might want to stop behaving that way or feeling bad about it later. If you don’t find ways to stop, it can cause you to lose respect for yourself because you’re not acting the way you want to.

You might also lose your sense of identity through defensive behavior. It can cause you to see yourself as the person you want to be and the one who has defensive habits.

Can Lead to Poor Parenting

If you and your partner want a family together, defensive behavior can make it difficult. Parenting requires releasing your insecurities and focusing on growing and changing together. Continuing the behavior after becoming a parent can interfere with your ability to find fulfillment and give your child the best version of you.

How to Stop Exhibiting Defensive Behavior

If you have a habit of getting defensive, it doesn’t have to be that way. You can learn to let go of defensiveness so your relationships can grow and thrive.

Validate Their Perspective

Understand that listening to your partner and validating their feelings doesn’t mean you agree. Rather than trying to defend yourself, let your partner know that you understand and hear them. It helps build a connection and diffuse the situation while encouraging a beneficial discussion.

Acknowledge and Take Responsibility for the Behavior

If you acknowledge your defensive behavior when it occurs, your partner will recognize that you’re trying to overcome the issue. Practicing accountability can help you shift your mindset and approach conversation positively.

Focus on the Present

When you get defensive, it’s easy to start thinking about the past and bringing up irrelevant situations. Focusing on the present can help alleviate defensiveness because it allows you to focus on the current issue.

Final Thoughts on Counselors Explain Why Defensive Behavior Ruins Relationships

Defensive behavior can interfere with your relationships, making it hard to grow and connect with the people who mean the most to you. You might want to protect your ego and appear superior, but this lack of accountability doesn’t benefit your relationship.

Understanding why defensive behavior ruins relationships is essential to overcoming it. You’ll be more mindful of easing the habit when you know the harm it can do.

15 Signs Someone Secretly Likes You

December 26, 2022 by Sarah Barkley

Sometimes it’s not easy to figure out if someone secretly likes you. Knowing what signs to watch can help determine if your crush admires you. The better you know someone, the easier it is for the person to hide their feelings, but there will be signs you can watch for.

Even when someone hides their feelings, you can figure out if the person admires you. Once you know, it’ll be up to you if you want to do anything about it since they’ve kept it a secret. They are likely afraid to make their feelings known without you making the first move.

Body language signs and other indicators can help you determine the truth. You can’t read their mind, but you can read their actions and demeanor when you’re around. They’ll give clues without realizing they’re doing it, and you can discover the truth by paying attention.

Fifteen Signs Someone Secretly Likes You

1 – When Someone Likes You, They Want to Make You Happy

When someone secretly likes you, your happiness will make them happy. They know you deserve the best and will do what it takes to give it to you. The person will likely ask how you’re doing and if they can do anything to make your life easier.

Your admirer will surprise you to inspire your happiness, making you feel special. They will also ask your opinion before making decisions to ensure you’ll be happy with what they do. Someone who isn’t romantically interested in you won’t go out of their way to do these things, so it’s a good indication.

2 – An Admirer Fidgets When You’re Around

You might notice that someone seems to fidget when you’re near them. They might play with their clothes, mess with their hair, or touch their face. It shows that they are nervous or want to draw your attention.

The person often doesn’t realize that they are fidgeting, so it’s a subconscious action you can pick up on. Try to watch them when they don’t know you’re around to see if they fidget the same way they do when you’re there. If not, it’s time to consider whether you want to address their admiration.

3 – They Maintain Eye Contact and Sometimes Seem to Stare

When someone likes you, they’ll look at you more often than others. They’ll want to look deep into your eyes whenever they can, and you might catch them staring sometimes. An admirer does this subconsciously to understand and figure out your thoughts.

4 – When Someone Likes You, They Lean Toward You and Often Find Ways to Touch You

Watch how someone positions themselves when they are near you. They’ll often move closer or lean toward you if they like you. They’ll also look for innocent ways to touch you. You might notice that they rub your arm or have their leg against yours while sitting next to each other.

5 – An Admirer Shares Personal Details About Their Life

Not everyone will open up and share personal details with you. When they do, it could mean that they secretly have a crush on you.

It shows that they feel comfortable with you and trust that you won’t judge them or share their personal information with others. While it could indicate a deep friendship, it could mean much more. It deepens intimacy and makes the two of you closer than they are to others.

6 – When Someone Likes You, They Keep Things You Give Them

Having romantic feelings for someone often leads to cherishing everything you receive from them. When someone keeps old gifts or random mementos from you, it’s a good sign that they want to be more than friends. They might save a keychain you gave them, a picture you drew years ago, or anything else that makes them think of you.

The person doesn’t hold onto the gifts because they’re valuable. They hold onto them because they see you as an asset in their life that they don’t want to lose.

7 – An Admirer Smiles Often and Laughs at Your Jokes

One way to determine if someone has a secret crush on you is by watching how often they smile and laugh around you. If they smile most of the time they’re in your presence, there’s a good chance they like you. It shows that they’re happy with you and cherishes your company.

Additionally, laughing at all your jokes is another sign that they enjoy spending time with you more than as friends. They might laugh even when your joke isn’t great, indicating attraction and a desire to connect on a deeper level.

8 – They Do What They Can to Make You Feel Good

Someone who likes you will want to do whatever they can to make you feel good about yourself. They might offer frequent compliments, hugs, and support whenever you’re in their presence.

When someone does this, it shows that they want you to notice them. It can also mean that they want to be the reason for your happiness. Someone with a crush on you will also notice subtle changes in your appearance.

They are often the first to notice a new haircut or color or point out a wardrobe change. Not only will they notice, but they’ll compliment you and assure you that it suits you.

9 – When Someone Likes You, They Mimic Your Body Language

When someone likes you, they might mimic your body language. You can watch them to see if they cross their arms when you do or tilt their head after you tilt yours. Sometimes, they’ll speak at the same volume or speed, even if it’s not how they typically talk.

The person won’t always realize they’re doing it, but it often happens when there’s romantic attraction involved. It shows that they want to make you feel comfortable around them and establish trust.

10 – They Want to Be Friends With Those Closest to You

One sign that someone secretly likes you is if they want to become friends with your friends and family. They’ll try to form a connection with the people in your life they don’t know well. The person wouldn’t go through the effort if they didn’t have feelings for you, so don’t ignore this sign.

Getting close to your friends and family is a way for your admirer to get closer to you. It can also give them insight into who you are and where you came from. This situation allows them to gather details about you without asking you directly.

11 – An Admirer Likes to Walk Next to You

When someone walks next to you without falling behind or getting even slightly ahead, they might secretly like you. They’ll fall into step with you and try to match your pace without realizing they’re doing it.

12 – They Look for Reasons to Spend Time with You

Someone who likes you will often try to find a reason to be near you. The person might show up in places you go to or take their lunch at the same time as you. An admirer might also offer to help you with things so they can spend time with you.

Additionally, when someone secretly likes you, they’ll be available when you want to hang out. They likely cancel their other plans or drop what they’re doing to be available when you ask. It shows that they prioritize your presence in their life over everything else.

13 – When Someone Likes You, They Don’t Go Back on Their Promises

Many people break promises, even when they intend to keep them. You can’t rely on everyone, but you can rely on someone who secretly likes you. They’ll keep their promises even if it means sacrificing something else to make it happen.

14 – They Want to Look Their Best Around You

Consider how the person appeared before they got to know you and how they present themselves now. Your admirer might secretly like you if they make more effort with their appearance when they know they’ll see you. It shows that they want to impress you and have you notice them at their best.

They might obsess about their hair, frequently checking their reflection to see if it’s still in place. Additionally, they might start dressing differently if they did it once and you complimented them. They’ll remember your compliment forever and strive to make a permanent change.

15 – When Someone Likes You, They Seem Jealous When Others Show Interest in You

Jealousy is a common sign that someone has a secret crush. While people don’t always show it when they feel jealous, you can pick up on it. They might be jealous if they become tense when you bring someone up or a certain person talks to you.

Additionally, they might say negative things about someone they think likes you, even if they don’t know the person well. Another indication of jealousy is changing the conversation when they don’t like the person or topic you bring up. When someone behaves this way, it could be that they are jealous of the other person.

Final Thoughts on Signs Someone Who Likes You

When someone likes you more than a friend, they won’t always be willing to admit it. They might even go out of their way to cover it up because they fear rejection. This situation often means that the person doesn’t want to lose you as a friend but would rather have more.

These signs can help you determine if someone secretly likes you. Then, you can decide if you want to do anything about it. The choice is up to you, but it’s always nice to know how others feel.

Stop Suffering by Finding Inner Peace

December 25, 2022 by Lakeisha Ethans

People will do anything to find peace and happiness again when they suffer. Letting go of the pain doesn’t just mean forgetting about it and pretending that it doesn’t exist, even though that’s what most people believe. People strive to be happy but don’t know how to reach that level. That’s because they try to find energetic and active ways to stop suffering and replace it with happiness.

But being happy doesn’t mean that you’re always on the move or constantly doing exciting things. Instead, happiness often comes from finding inner peace. Being at ease and feeling content can be precisely what you need to turn your life around and start being more comfortable in your own skin. The thing is, people don’t understand what inner peace is and how to reach it.

When people think about inner peace, they imagine someone sitting at the top of a mountain and meditating. And sure, this can be one way to achieve inner peace. But it’s not the only one. Not to mention that inner peace isn’t just some buzzword. It had a lot of psychological benefits, and no, these benefits aren’t just a placebo effect.

These benefits stem from a calm mind and finding ways to be more in tune with your thoughts and desires. Finding ways to achieve inner peace won’t just help you be happier, but it will also give you a routine and something to anchor you when things are tough. So, if this seems like something you might be interested in, keep reading for tips on achieving inner peace.

What Is Inner Peace?

Inner peace is a concept that has been used for thousands of years. But the people who practiced this state of mind used to be the most spiritual members of society. Historically, priests, monks, and other people of faith praised inner peace, while common people didn’t care much for such things. Even in the modern era, people in the West don’t care for such spiritual concepts.

But there’s still a decent amount of passion surrounding the topic in Eastern states. This is because Eastern society has always been more in tune with the spiritual aspects of life. That’s why they still care about meditation and being one with nature and the world. It’s clear by now that inner peace is tied to the spiritual aspects of life. This is also clear when you look at most definitions of the term.

The most popular way to define inner peace is as being mentally and spiritually at peace. It’s a state of calmness, even though there might be many stressors surrounding you. But this is not just a way of being that someone can just stumble upon. Achieving inner peace takes work, and you need to be motivated to keep working towards achieving a deliberate state of peace and happiness.

Achieving Inner Peace (and End Suffering)

When someone achieves inner peace, they reach a state in which they don’t overthink every little thing around them. Ideally, there would be no more anxiousness or stress. Even though there would still be stressors in your life, achieving inner peace is learning to deal with them without letting them affect your life.

As opposed to most other tricks to get over the rough patches in your life, finding inner peace ensures that you won’t allow outside factors to tear you down anymore. You might have heard that peace is just the absence of violence. If that’s what you learned, it might not make sense how inner peace can help. After all, there’s no violence happening in your own body.

But this is not about physical violence. Peace is the absence of violence, but it can be so much more than that. This definition of peace is a Western one. And, as we’ve established, the West isn’t the best representative of spirituality. So, in this case, peace refers to calmness, contentment, and happiness. And inner peace is just an instrument through which you can reach this state of mind.

Lastly, inner peace is about being mentally strong and not allowing suffering to control your life. When faced with hardships, most people just want to give up and wallow in pain. And that’s normal. But it doesn’t help you become a better person or overcome the bad things in your life. So, inner peace is about resilience and finding the motivation to do better even when it feels useless to do so.

Just because someone can achieve inner peace doesn’t mean their life will be filled with sunshine and rainbows. There will still be things that will taint how beautiful life can be. You will still have to deal with a lot of issues, suffering, and problems. But that inner peace will help you overcome those issues and get out of bad situations without any scars. Overall, achieving inner peace is the best way to ensure you’ll have a happier and healthier life.

How to Achieve Inner Peace?

1. Become One with Nature

Inner peace usually comes from connecting with yourself and understanding what’s happening inside your brain. And one of the best ways to have time for introspection is to become one with nature. Not only will being in nature give you time to reflect and think, but it also has dozens of other benefits. For example, even something as simple as taking a walk has been proven to boost one’s levels of happiness and well-being.

But this benefit can be achieved even without a strong commitment to being in nature. So, if you don’t have time to spend your days outside, at least make it your mission to do some things in nature, no matter how small they are. A long-term commitment to nature can give you even more benefits. But it’s harder to achieve that true, deep connection with nature.

However, when you commit to that, your suffering will get much better. Just know that you must be present without distractions to connect with the outside world. Don’t take your phone or any electronic devices with you whenever you go outside. Just enjoy nature without any interference from your daily life and stressors. And take the time to reflect and listen to your body and mind.

2. Meditate

Meditation is one habit you should incorporate, regardless of whether you want to achieve inner peace. This technique helps you have a better and happier life in general. It’s been shown to help people manage their anxiety and stress. And it’s also just a nice thing to have as part of your routine. But it’s also one of the most effective ways to achieve inner peace.

You can meditate in many ways and choose a technique based on what suits you best and what you like most. For example, mindfulness is one of the most popular types of meditation. But that doesn’t mean this is the only type you should try.

There are also transcendental meditation, mantra meditation, and many more types. But they all have one thing in common. Meditation is about focusing your attention and looking inwards to understand yourself better. It’s also a way to relax and just take some time to be alone with your thoughts.

If you have never meditated before, you can start with a simple technique that you can do whenever you feel the need. The simplest way to meditate is to get comfortable, close your eyes and tune out all outside distractions. It’s best if you can find a quiet place in which to meditate. Then, you need to get in tune with your thoughts and feelings. This will help you understand yourself and your needs. Plus, it will make you calmer and help you be more at peace with yourself.

3. Be Grateful

One of the best ways to overcome your suffering is to remember to be grateful for everything you have. People often make the mistake of taking everything for granted. Because of that, they forget how lucky they are and how many good things they have in their lives. No matter how small something is, it can still bring you joy and help you be more content.

So, even if someone just held the door for you, you still need to be grateful for that nice gesture. That doesn’t mean you should pretend everything is fine in your life. Instead, you should acknowledge when things aren’t going your way. But finding inner peace is all about managing your attitude and how you approach things. Having a positive mindset and striving to turn things around is much better.

It has been shown that gratitude helps people be aware of life changes, but it helps them not get too hung up on what they can’t control. Grateful people will look at the bright side and focus on the emotional aspects of life rather than the material ones. Sure, they will be gutted if they lose their jobs. But they’ll take that time to figure out the best way forward instead of stressing over the things they can’t control. Because of that, they can be calmer and more at peace.

Final Thoughts on How to Stop Suffering by Finding Inner Peace

One of the main things people want is to stop suffering and find ways to be happier in their skin. But many people go about this the wrong way. They think that happiness comes from material possessions or adrenaline-inducing activities.

And sure, it’s fun to go cliff jumping or to get a new watch. But that’s not a guarantee that your life will be free of pain. To make sure you can cope with pain, you must create better coping mechanisms. And one of the best things you can do is achieve inner peace. It will make you calmer, happier, and more content with your life. And it will give you the tools to get over the things going wrong in your life.

There are a few things you can do to achieve inner peace. And one of the healthiest things you can do is to become one with nature. Even taking a short walk can do wonders. Meditation and practicing gratitude are great ways to be calmer and find happiness even in the darkest times.

Stop Making Yourself Small to Please Others

December 25, 2022 by Lakeisha Ethans

Society can be wild and dangerous and can bring even the most confident person to the ground, and neither self-respect nor self-love is a concept that people learn to practice. Instead, society pushes people to be small and submissive. It can even feel like it’s easier to do what everyone around you wants you to do. And sure, people need to be able to fit into groups.

But there is a big difference between destroying your individuality to please others. At the same time, if you’ve lived all your life with the idea that you should do everything in your power to please others, it can be hard to change. Incorporating self-respect into your life can be challenging when you haven’t been taught how to do that.

Unfortunately, this whole issue stems from how kids are raised by their parents. Usually, the parents expect complete respect from the kids, but they don’t give that respect back. And this is the case with almost all figures of authority that people have in their lives. Kids need to respect their teachers and their elders in general. But, because they are just kids, they don’t get treated as nicely as they are supposed to treat others.

Plus, it’s easier to turn to people-pleasing if you want to ensure that you can achieve something. For example, the nicer you are to your boss, the easier to secure a promotion. And that’s just an example. Not to mention that this whole need to be a people pleaser comes from not having any respect for yourself, which is a psychological issue. So, it won’t do you any good to keep making yourself small to please the people around you. It’s time to start having self-respect and treating yourself with more kindness.

Why Do People Lack Self-Respect?

Everyone knows someone who is always quiet and prefers to keep to themselves. There are many reasons why they choose to be shy and quiet, but that person is usually someone who has been mistreated throughout their life. And there’s a real reason they are all moody and sad, not just because they want to deem edgy. These are the people who are struggling with their image and self-perception.

As we’ve already established, there are many reasons why people lack self-respect. And these issues can appear at any point in someone’s life. For example, even the most confident person can become scared and shy if faced with a horrible accident. However, self-respect issues usually stem from trauma, especially if that trauma happened during childhood. Unfortunately, there are way too many cases of kids being abused at a young age.

Some are instances of physical abuse, but, more often than not, it’s emotional and psychological abuse. It doesn’t matter if that abuse leaves a visible mark because the long-term effect is the same. Any abuse will make the victim feel like they are not worthy of being loved and appreciated. And that often makes people lose all the confidence they have in themselves.

Plus, when a kid is made to feel like not even their parents love them, it’s not a surprise that they would grow up to become people pleasers. This is because, in their mind, if they couldn’t get their parents’ love, they might be able to get it from virtual strangers. But this trauma doesn’t even have to stem from full-blown abuse to lead to low self-esteem. Something as seemingly unimportant as bad parenting can also have the same effect.

The Effects of Bad Parenting and Abusive Relationships

That’s because a bad parent, even if they are not abusive, won’t make an effort to teach you how to love yourself. Sure, such a parent will ensure that their kid has the necessities to survive. But that doesn’t mean they will genuinely take care of them. Along with issues that happen during one’s childhood, some other factors can chip away at someone’s self-esteem.

And one of the most common is having a harmful or abusive relationship. Your partner is the one who’s supposed to love you the most. So, you’ll begin to doubt yourself when that person starts disrespecting you and treating you with malice. Not to mention that some abusive partners will gaslight and manipulate you into believing you are inferior and that you should be quiet and do what you’re told.

Another thing to consider is that even if your partner isn’t straight-up abusive, they can still do things that make you feel unworthy. For example, having your partner cheat on you will make you feel like you’re not worthy of love. It will make you question if you did anything wrong or if it’s your fault that it happened. It will chip away at your self-love until you stop believing in yourself.

Being a People Pleaser Causes a Decrease in Self-Love

Besides all these reasons, a few more things can destroy the way you see yourself. For example, accidents, bad friends, failure, and many more things can make you feel inadequate. And, when people lose their confidence, they usually turn to people pleasing as a way to get that validation that they cannot give themselves. But, of course, there’s nothing inherently wrong with being a people pleaser.

But it’s also not the best thing for you or the people around you. Being a people pleaser is not the same thing as being kind. And, no matter how much you try to fill a void by getting validation from others, it won’t help you feel better. The only way to get your life together is to stop making yourself small to fit other people’s narratives. Instead, you should focus on building yourself up again. Find that self-love!

How to Increase Self-Respect and Self-Love

1. Understand What Your Values Are to Implement Self-Respect

Most people struggle with understanding what it is they truly value. Instead, they go along with the values imposed by the people around them without questioning whether they are right or wrong. You don’t need to follow everyone else’s definition of right and wrong to be happy. Sure, some things can be considered objectively good or bad.

But that doesn’t mean you should conform to other people’s norms in the hope they might respect you a little more. It’s much more important to be true to your own values and act according to what makes you happy. For example, if you value friendship above all else, don’t let anyone tell you that you shouldn’t care about your friends.

One way to understand your values is to list and rank the important things to you. Carry that list with you everywhere and read it whenever you need a little reminder of what’s essential. The more you can live according to your values and wants, the happier you can be. And ultimately, that’s the best way to gain back some of the self-love you lost in the past.

2. Practice Self-Care to Show Some Self-Love

Everyone seems to be making a big deal about self-care lately, but still, the concept is way more trivialized than it should be. Contrary to popular opinion, self-care isn’t just about pampering yourself and taking bubble baths. It’s so much more than that. Sure, it can also be about taking a nice, relaxing bath while doing a face mask.

But it’s more about caring for yourself and working on your psychological and emotional well-being. So, the aim matters no matter what activity you choose to practice. You work out, pamper yourself, or decide to spend time reading a book. Whatever you do, if you do it for yourself, that’s all that matters.

Self-care is important because it allows you to spend time with your thoughts. Plus, when you do something just for yourself, it will enable you to feel special. Sure, it would be nice if other people would do special things for you. But the world isn’t always that nice. Though, you can always make sure that you do things for yourself. Making a conscious effort to look after yourself will help you understand your worth and why you should start to love yourself again.

3. Surround Yourself with Good People to Increase Self-Respect

Sure, self-respect comes from within. And you are the only one who can ensure you treat yourself with the care and love you deserve. That said, it’s essential to surround yourself with good people, not just because the right people can build you up, even though that’s also an important aspect.

But having the wrong people in your life can destroy even the tiniest shred of self-respect you once had. As mentioned before, the people around you can affect how you see yourself. And, more often than not, the bad people in your life make you lose sight of who you are and your values. So, you need to identify if you have such people in your life so that you can cut them out of your life.

Even though self-love comes from within, no one needs toxic people around them. It’s better to have fewer people in your life, but make sure those people can add value to your life. Otherwise, you’ll let others’ unfounded opinions affect your thinking.

Final Thoughts on How to Stop Making Yourself Small to Please Others

The only person you can count on for the rest of your life is yourself. So, you need to treat yourself with kindness and respect. Even though there are many reasons why your self-respect might be rusty, that doesn’t mean you can’t do things to fix that. There’s always progress to be made. You have to be determined to work on bettering yourself.

First things first, you need to understand what your values are so that you can stop blindly following everyone else’s. Then, you can focus on self-love and happiness. Make time to do the things you love, or at least allow yourself some time to take a nice, relaxing bath. Lastly, make sure that you are surrounded by people who can lift you instead of tearing you down.

Researchers Reveal Artificial Sweeteners Can Raise Risk of Heart Attack

December 25, 2022 by Sarah Barkley

Artificial sweeteners have become a popular replacement for sugar, but they come with the potential for health concerns. While they add a sweet flavor to your food and drinks, they aren’t as healthy as you think. They can raise the risk of cardiac issues, including heart attacks.

Some people switch to artificial sweeteners to consume fewer calories, while others do it to avoid the detrimental health effects of sugar. However, the switch might not be as great as it sounds. The health effects of artificial sweeteners can be deadly, meaning it’s not as great of an alternative as we’ve learned to believe.

Understanding how artificial sweeteners can raise the risk of heart attack can help you eliminate the habit. You can also learn healthy, all-natural sweeteners to add to your food and drinks. This option can give you a sweet flavor without causing health risks.

Why Artificial Sweeteners Became Popular

Artificial sweeteners became popular because they produced a sweet flavor with fewer calories than sugar. Many foods and drinks contain artificial sweeteners, so you may consume them without realizing it. You’ll often find it in the following products:

processed foods
sweetened beverages
snacks labeled as low-calorie
Low-calorie meals
dairy products
cereals
baked goods

Experts indicate that artificial sweeteners are in more than 23,000 food or drink products worldwide. Many people use them in their coffee, tea, and other drinks instead of sugar.

A food label won’t usually clearly state that it contains these additives, so it’s essential to know how to look for them. The food label might even say that it has no added sugars, but that’s because they don’t include artificial sweeteners in that statement. Some of the popular artificial sweeteners include the following names:

Aspartame: This sweetener sells under the names NutraSweet or Equal. It is much sweeter than refined sugar but not much healthier as it poses health risks.
Acesulfame potassium: This sweetener is sometimes called acesulfame K and used for cooking and baking. You might recognize it by the brands Sunset or Sweet One.
Sucralose: This sweetener is about 600 times sweeter than table sugar and gets used for baking and cooking. The brand name is Splenda, which is commonly used for sweetening drinks.
Saccharin: While this sweetener is much sweeter than refined sugar, it’s not a healthier option. The brand names include Sweet’N Low, Sweet Twin, and Necta Sweet.
Neotame: This sweetener often gets used for cooking and baking, so you’ll often find it in processed baked goods. It sells under the brand name Newtame.

How Artificial Sweeteners Can Raise Risk of Heart Attack

With cardiovascular disease being the leading cause of death, it’s essential not to ignore the risks. The World Health Organization notes an association between drinks containing artificial sweeteners and heart disease.

Studies show that artificial sweeteners can raise the risk of heart attack by nearly 9% and stroke by 18%. It can cause issues in many ways, making it a serious concern. Some of the ways it raises the risk include:

weight gain
high blood pressure
inflammation
vascular dysfunction
altered gut microbes
high cholesterol

The researchers followed participants for around nine years to see how the fake sweeteners affected them long-term. Artificial sweeteners increase the risk of heart attacks, angina, transient ischemic attacks, and strokes.

People who regularly consumed these sweeteners were more likely to require an angioplasty procedure than others. This procedure involves widening blocked or narrowed arteries leading to the heart. Without this procedure, death could occur.

If you’re using these sweeteners as a safer alternative to sugar, you might want to rethink your plan. It isn’t healthier and doesn’t decrease the detrimental effects of sugar. The increased risk of heart attack isn’t the only health concern, although it is the deadliest.

Other Health Risks Associated with Artificial Sweeteners

Artificial sweeteners pose more risks than you might think. Studies show that it can cause gut bacteria to invade the cells in your intestine walls. When this occurs, it can increase your risk of infection and organ failure.

Other research links these additives to obesity, even though many people use them to lose weight. It often has the opposite effect, triggering weight gain even when you reduce your calorie intake.

Another health risk associated with these sweeteners is dementia. People who consumed at least one diet drink every day were three times more likely to develop dementia. Those who drank regular soda didn’t have an increased risk, showing that the artificial sweetener was the differing factor.

Artificial sweeteners can also increase your risk of diabetes. They can disrupt your body’s ability to metabolize glucose, a risk factor for diabetes. It doesn’t end there, as these additives can make you more likely to develop cancer.

Alternatives to Artificial Sweeteners

With all these health risks associated with artificial sweeteners, it might be best to find healthier alternatives. You don’t have to switch back to sugar, as there are many other beneficial ways to sweeten your food and drinks.

Add Flavor to Your Water

Rather than consuming juice or soda, you can opt for water with natural fruit flavoring. You can add fruit to a water pitcher and then let it sit in the refrigerator. Then, when you want a sweet beverage, you can choose that instead of something unhealthy.

You can also put mint or slices of cucumber into your water to add flavor. While it might not be sweet, it will still give you something to drink rather than plain water.

Honey

Honey is an all-natural sweetener that is full of antioxidants and digestive enzymes. You can use it to sweeten your food and drinks, improving your digestive system without increasing your risk of health complications.

It can help your body fight free radicals and ease allergies as it helps strengthen your immune system. You’ll have an easier time fighting local histamines that often trigger allergies if you consume honey regularly.

However, it’s essential to mention that honey is high in calories. You might want to consider another sweetener option to lose weight.

Agave Nectar

This nectar comes from the bulb of an agave plant. It gets processed into a sweet syrup that offers a naturally healthy sweetener. Agave nectar is thick and best used in baking and beverages. Like artificial sweeteners, agave is high in calories, so keep that in mind if you want to reduce your calorie intake.

Molasses

Molasses comes from sugar beets and sugar cane. It is a thick sweetener that comes in syrup and might be light or dark in color.

Molasses is a byproduct of sugar production but contains nutrients and antioxidants that other sweeteners don’t have. It also doesn’t contribute to a spike in your blood pressure as refined sugar does. You only need a small amount of molasses to add flavor and sweetness to your food or drinks.

Monk Fruit

Monk fruit originated in China and is more than 150 times sweeter than refined sugar. However, it doesn’t have the high-calorie amount that sugar involves. You can add monk fruit to your drinks or use it as a sugar substitute in baking or on top of foods.

Dates

This fruit comes from a palm tree and is dense and sweet. Dates are full of nutrients, antioxidants, and fiber, making them a healthy option. You can use them in desserts in place of butter, sugar, or chocolate as a beneficial alternative. They’re high in calories, so keep that in mind if you’re concerned about your intake.

Xylitol

This natural sweetener is in many fruits and vegetables, typically in small amounts. You can also find it in birch trees or plant fibers. Xylitol has fewer calories than refined sugar and doesn’t contribute to increased blood sugar levels. Not only is it healthier than artificial sweeteners, but it can also improve dental health.

Stevia

This low-calorie sweetener comes from the leaves of the Stevia rebaudiana plant. It is sweeter than sugar and has minimal calories. Stevia is beneficial to sweeten drinks or foods without adding calories.

Research shows that it can help decrease blood pressure in those with hypertension without affecting normal blood pressure. Other studies indicate it can help you maintain healthy blood sugar levels, making it a healthy alternative for those with diabetes.

Yacon Syrup

This sweetener comes from the yacon plant in South America. It contains fructooligosaccharides, like soluble fibers, feeding good bacteria in your body.

Yacon syrup can also help prevent constipation and has other benefits related to soluble fiber. You can use it to sweeten your foods and drinks, but don’t overdo it because it can cause digestive problems.

Final Thoughts on Researchers Reveal Artificial Sweeteners Can Raise Risk of Heart Attack

Reducing sugar intake can benefit your health, but only if you don’t replace it with unhealthy artificial options. Using harmful additives can increase your risk of heart attack and only health concerns.

Rather than using artificial sweeteners, you can consider other options. There are many natural sweeteners you can use instead, protecting your health while still having a sweet treat.

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