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3 Sleep Hacks Most People Don’t Know

February 26, 2024 by Chris Butler

We’ve heard of life hacks, but have you heard of sleep hacks? These simple tips and tricks can be performed easily by anyone and dramatically improve your overall sleeping experience.

It sounds too good to be true, but these sleep hacks are backed by science and research. Try them out for yourself, and you’ll be impressed by the results! Here are three global sleep hacks most people don’t know.

1. Avoid Grogginess When You Wake Up By Following Sleep Cycles and Rhythms

One of the simplest sleep hacks is understanding how sleep and its cycles work. It sounds simple, but many people don’t understand the true nature of sleeping and what processes are involved. When you gain this knowledge, you’ll be surprised by how many obvious sleep hacks you can implement!

Let’s start by understanding sleep cycles. Each cycle lasts a total of ninety or so minutes, with minor variations between individual people. There are four stages in these cycles, which are:

· N1

This is stage one of the sleep cycle. Taking up just between one and five minutes, this is the phase during which one starts to doze off slowly. The body has yet to relax completely, though overall activity in the brain and body begins to slow down. This is a point where it’s extremely easy to wake someone up. Throughout the night, each N1 stage may become shorter and shorter, allowing people to move quickly from the end of a sleep cycle to N2.

· N2

This is stage two of the sleep cycle. At this point, the body becomes further rested and more subdued. Muscles relax, heart rate and breathing slow, and the temperature drops. Eye movement ceases, and new patterns appear in the brain waves, with studies showing slowed activity with occasional short bursts. These bursts assist in preventing unwanted waking. N2 sleep may last between 10 and 25 minutes, and as the night progresses, with each new cycle, it elongates and may even hit up to 60 minutes. You will spend about half of your sleeping time in N2 sleep.

· N3

This is stage three, and it’s also often called deep sleep, slow-wave sleep, and even delta sleep. During this period, your body is very relaxed, with breathing, pulse, and muscle tone decreasing in sleep and tension. Again, this is a crucial time for restoration and rest; if you’re jolted awake in this stage, you will be extremely groggy and disoriented. This stage lasts between 20 and 40 minutes, and as the night progresses, it becomes shorter and shorter, so you spend longer in REM sleep.

· REM Sleep

This is the fourth stage of the sleep cycle. This is when all of your dreaming occurs. Brain activity quickly increases, getting quite close to wakeful levels. However, your body develops a temporary paralysis known as atonia. REM sleep is essential for cognitive function. Usually, it takes at least 90 minutes to be asleep before you can even enter REM sleep, which lasts between ten and sixty minutes. REM sleep stages get longer and longer the further your sleep.

So, how do you use this information to find good sleep hacks? All you have to do is understand that being forced to wake up during N3 or REM sleep would be extremely disorienting, contributing to grogginess and a feeling of not being rested even after hours of sleep. This means the best time to wake up is during N1 or N2 sleep. Here’s how to apply this knowledge:

· Take Naps Intelligently

Take naps that are intelligently designed to sync up with sleep cycles. Cat naps should take between ten and twenty minutes to fall within N2 sleep. Longer naps should last 90 minutes to complete a full sleep cycle. These techniques will prevent the excessive grogginess and sluggishness associated with midday naps.

· Set Alarms For Even Cycles

You know that each full cycle is ninety minutes long, so use this to set alarms wisely! Arrange your sleeping schedule so you can wake up after sleeping at an interval of one-and-a-half hours, such as seven or nine hours. This way, you’ll always feel ready to start the day when you wake up.

· Wake Up And Sleep At The Same Time Daily

Once you develop a good idea of what sort of sleep hacks you can use based on your cycles, start sleeping and waking up simultaneously every day. This sets your internal clock so you are naturally in tune with certain wake and sleep times. Yes, this includes weekends and off days – one day spent sleeping in can completely throw off your rhythm! If you stick to regular sleep-wake cycles

· Track Your Sleep

If you have trouble accurately estimating your sleep cycles, you may have slightly out-of-the-ordinary cycles or need help understanding how these stages work. Many apps available can track your sleep as long as you set your phone next to you each night. Some will even help to wake you up at the most opportune time in your sleep cycle within a certain window!

2. Drink Something Soothing Before Bed

Some foods may help promote sleepiness, but eating before bedtime is generally harmful to a restful night. Though it can make you feel drowsy to eat a lot before snoozing, that doesn’t translate to restfulness, as your body must work hard to digest your food. This is why soothing drinks are typically your best bet, and plenty of different beverages are great sleep hacks. Here are some to try:

· Banana Tea or Smoothies

It sounds odd, but bananas contain a lot of magnesium and potassium, which means they’re almost like natural sleep remedies, as studies show. But it’s not the fruit you want – it’s the peel, which boasts three times more magnesium than the rest. Antioxidants in the peel also help you to absorb both minerals. To make use of this, you can make banana tea.

To do this, cut off the tips of a banana, then boil the fruit and its peel in four cups of water for about five or six minutes. Allow steeping for an additional five minutes. Then, strain the tea and mix in some honey and cinnamon, and you’re good to go! If this isn’t your thing, you can make a banana smoothie instead using one banana, fresh or frozen, a cup of almond milk, and a tablespoon of almond butter. Add half a cup of ice if you’re not using frozen bananas!

· Cherry Juice

This juice, specifically when it’s tart cherry juice, is jam-packed with all sorts of benefits for sleep and health. This is because cherries contain tryptophan, an amino acid essentially the precursor to melatonin, the sleep hormone. You can, of course, opt for sweet cherry varieties.

But according to research, Montmorency cherries, which are tart, can have a whopping six times more potential for melatonin than sweet cherries like Balaton! Studies have also found that drinking cherry juice can produce improved rest at night, reduced numbers of awakenings throughout the night, and higher melatonin overall. All you have to do to gain these benefits is to drink two cups of tart cherry juice daily. This can be at any time during the day.

· Ashwagandha Tea

Ashwagandha has a huge reputation, known for its many medicinal properties. Its extracts are commonly used for various purposes, such as for the treatment of arthritis and the management of anxiety and stress. In addition, this plant, used in traditional Ayurvedic practices, is also known to contain compounds that help to induce sleep.

Studies show that, while you need a large portion to induce sleep immediately, a good bit of ashwagandha tea can aid in your body’s preparation for rest, winding you down and promoting better sleep quality.

· Chamomile Tea

The holy grail of soothing and relaxing teas, chamomile tea is renowned for its many health benefits, as it can relieve colds, help the skin to glow, and bring down inflammation. Made by infusing flowers of the plant in hot water, this tea has been found in studies to help improve sleep quality.

This effect can be achieved by simply drinking a cup of this tea once daily, which is one of the most convenient sleep hacks! Of course, you can buy your own or make it yourself. To do the latter, use either two tablespoons of dry chamomile flowers or four tablespoons of fresh flowers. Place them in a cup of boiling water, steep for five minutes, then drain!

3. Use Progressive Muscle Relaxation

Progressive muscle relaxation is a common stress-relieving technique and one of the best sleep hacks, as you can do it while lying in bed and trying to sleep. Research shows that it’s incredibly effective at aiding sleep and improving quality; you don’t need anything fancy to do it.

To perform progressive muscle relaxation, remove distractions from your environment and allow yourself to only focus on this technique. Here are the steps to perform it:

Step 1: While lying down and trying to wind down, relax your whole body.
Step 2: Breath slowly and deeply, feeling your chest and stomach rise and fall with each breath. Count a total of five breaths.
Step 3: You’re now going to focus on each group of muscles in your body one at a time, from your toes to your head. After you finish with one group, you can shift your focus to the next. If you have trouble with this, you can actively flex or engage the muscles you’re focusing on or even lift or raise that body part while doing this. Each group of muscles should be tensed for five seconds and slowly released into relaxation while you exhale deeply for ten to twenty seconds.
Step 4: Start at your toes, hold the focus on them, then let go.
Step 5: Move on to your calf muscles and do the same thing, then your knees, then your thighs, and finally your buttocks.
Step 6: Move on again to your hands, then arms, and then to your torso. You’ll focus on your abdominal muscles, then your chest, and then your shoulders.
Step 7: Now, onto the facial muscles! Purse your lips, then open your mouth wide. Close your eyes, then open them wide. Flex your ears, then relax them.

Completing your progressive muscle relaxation exercise can take fifteen to twenty minutes. However, you should feel yourself becoming relaxed quite quickly. You can run through the exercise again or while listening to soothing music if you need to.

Final Thoughts On Some Sleep Hacks You May Not Know

Sleep hacks have never been simpler–these three can dramatically alter your ability to fall asleep, stay asleep, and wake up perfectly refreshed!

20 Ways to Stay Happy if You Love an Unhappy Partner

February 25, 2024 by Deborah Tayloe

Here’s how to keep your optimism, even with a pessimistic partner.

Finding happiness is often seen as a journey, not a destination. This journey can seem challenging when you’re in a relationship with someone who tends to be more pessimistic. However, it’s important to remember that your happiness and mental health are just as important. If you are naturally happy but in love with someone who tends to be unhappy or pessimistic, you must not lose your personal compass.

This article explores twenty effective strategies to maintain optimism and foster a positive environment, even when your partner may not always share the same outlook.

What’s the Importance of Staying True to Your Nature in a Relationship?

Staying true to your nature in a relationship is essential for several reasons, contributing to both personal fulfillment and the relationship’s health.

Next, let’s explore why authenticity is so crucial:

Fosters Genuine Connection: Authenticity allows for a deeper, more genuine connection between partners. You share your thoughts, feelings, and beliefs when true to yourself. This honesty lays the groundwork for a relationship based on trust and understanding rather than pretenses.
Promotes Self-Respect: Staying true to your nature is a form of self-respect. It shows you value your feelings and beliefs enough to share them with your partner. This self-respect is critical for maintaining your sense of identity within the relationship.
Encourages Mutual Respect: When you respect your nature, it sets a higher standard for how you expect to be treated by your partner. It also teaches your partner to respect your individuality. This mutual respect is key to a healthy, balanced relationship.
Prevents Resentment: If you constantly suppress your true self to please your partner or to avoid conflict, resentment can build over time. This resentment can erode the relationship. Being authentic prevents such negative feelings from accumulating.
Enhances Personal Growth: A relationship should be a space where both individuals can grow and evolve. When you stay true to your nature, you allow yourself to grow in a way that aligns with your true self. This personal growth can enrich the relationship and make you happy.
Reduces Stress and Anxiety: Pretending to be someone you’re not or constantly trying to meet unrealistic expectations can be stressful and anxiety-inducing. Being authentic reduces this stress, as you are more at ease and comfortable being yourself.
Improves Communication: Authenticity fosters open and honest communication. When you’re true to your nature, you’re more likely to express your needs, desires, and concerns clearly, leading to better understanding and fewer misunderstandings.
Strengthens Trust: Trust is built on honesty and consistency. When you are consistently true to yourself, it reinforces trust in the relationship. Your partner knows you are genuine and can be relied upon to be honest.
Ensures Compatibility: Being true to your nature is crucial for assessing the long-term compatibility of the relationship. Furthermore, if you mold yourself to fit what your partner wants, you might end up in a relationship that isn’t truly compatible with your authentic self.
Creates a Healthy Model for Others: For those in a family or with children, showing authenticity in a relationship sets a positive example. It teaches the importance of being true to oneself and respecting individuality in relationships.

20 Ways to Stay Happy When Your Partner’s Not

Before diving into the ways to stay happy, it’s crucial to understand why your partner might be unhappy.

Sometimes, pessimism is a deeply ingrained personality trait or a response to external stressors. There’s usually not a single reason for an unhappy personality. Empathy and trying to see the world from their perspective can create a foundation of understanding and patience in your relationship.

1 – Focusing on Self-Care

Self-care is vital. It’s like putting on your oxygen mask first before helping others. So try a few activities that nourish your soul and body. This time could mean reading a book, taking a hot bath, or practicing yoga. Additionally, prioritizing your well-being helps you stay emotionally balanced and happy.

2 – Creating Personal Happiness Goals

Setting personal goals for your happiness is like having a roadmap to positivity. These goals can be simple, like enjoying a fresh cup of coffee in silence every morning or taking a walk in nature. When you achieve these small goals, they add up to significant happiness in your life.

3 – Finding Joy in Small Things

Joy often lies in the little things. A beautiful sunrise, a child’s laughter, or a good song can uplift your spirits. Focus on these small joys throughout your day. They remind us that happiness is everywhere, even in simple forms.

4 – Maintaining a Positive Social Circle

The company you keep can greatly influence your mood and outlook on life. So, surround yourself with friends who are both positive and uplifting. Their energy can be contagious and can help you maintain a positive perspective.

5 – Engaging in Open Communication

Communication is key in any relationship. Discuss your feelings and concerns honestly with your partner openly but gently. Understanding each other’s emotional needs can help find common ground. It can also help you build a supportive relationship. When your partner is feeling unhappy, you can help boost them.

6 – Practicing Gratitude

Gratitude is a powerful tool for happiness. Start writing in a gratitude journal. Thinking about what you are thankful for takes only a few short minutes. Moreover, this practice can redirect your focus from negative aspects to the positive ones in your life.

7 – Investing in a Hobby

Hobbies are not just pastimes; they are gateways to being happy. Hobbies provide you with a sense of accomplishment and joy. They also offer a healthy distraction from any unhappy energy around you.

8 – Seeking Professional Help if Needed

Sometimes, a partner’s unhappiness can be overwhelming. In fact, it might also require professional intervention. Encourage your partner to seek help if their pessimism seems deeply rooted in issues like depression. Remember, it’s okay to seek counseling for yourself too.

9 – Exercising Regularly

Physical activity is a natural mood booster. Regular exercise releases endorphins. Those are chemicals in your brain that act as natural painkillers and mood elevators. Even a daily walk or a quick dance session at home can make an enormous difference.

10 – Maintaining a Healthy Lifestyle

Your physical health impacts your mental health. Eat a well-balanced diet. Get enough sleep. Don’t underestimate the importance of staying hydrated. Water drinking contributes to your overall well-being and happiness.

11 – Setting Boundaries

It’s important to set boundaries for your emotional health. If certain topics or behaviors from your partner consistently bring you down, communicate this and set clear boundaries. Protecting your mental space is not selfish; it’s necessary.

12 – Cultivating Patience

Patience is a virtue, especially in relationships with a pessimistic partner. Understand that change doesn’t happen overnight, and be patient with your partner and yourself as you navigate this journey.

13 – Embracing Optimism

Optimism isn’t just a trait; it’s a choice. Choose to look at the brighter side of things. That doesn’t mean ignoring the negative aspects. Nor does it mean you’ll never feel unhappy. Instead, it is about acknowledging them and still finding something to be happy about.

14 – Finding Support in the Community

Sometimes, talking to others in similar situations can be helpful. Look for support groups or find online resources where you can share your experiences and get advice from people who understand what you’re going through.

15 – Practicing Mindfulness and Meditation

Mindfulness and meditation can help redirect your thoughts and keep you grounded. These practices help manage stress and maintain inner peace. As a result, you will build inner happiness.

16 – Laughing Together

Laughter truly is the best medicine. Find ways to laugh with your partner. So go ahead and enjoy -watch a funny movie, share jokes, or reminisce about amusing moments. Indeed, laughter can lighten the atmosphere and make both of you happy.

17 – Planning Future Goals Together

Having common goals for the future can bring a sense of hope and excitement. Plan trips, home projects, or career goals together. That gives you something to look forward to and strengthens your bond.

18 – Embrace Individual Interests and Activities

Having individual interests and activities outside your relationship is vital for personal happiness. It’s important to remember that you are a person with unique hobbies and passions. Engaging in these individual pursuits allows you to maintain your sense of self and brings a sense of accomplishment and joy independent of your relationship. This practice also adds to the richness of your shared experiences, as you both bring new perspectives and stories to the relationship.

19 – Intentionally Keeping a Positive Mindset

Keeping a positive mindset is a powerful tool for maintaining happiness, especially in challenging situations. But that doesn’t mean ignoring problems or pretending everything is perfect. Instead, it’s about focusing on solutions rather than dwelling on problems, finding lessons in challenges, and maintaining hope even in tough times. A positive mindset can lower your stress levels and increase overall life satisfaction, benefiting you and your relationship.

20 – Prioritizing Open and Non-Judgmental Listening

Active and non-judgmental listening is key to maintaining happiness in a relationship, especially when your partner may have a more pessimistic outlook. So by genuinely listening to your partner’s concerns without immediate judgment or trying to fix everything, you create a safe space for open communication. This empathetic approach brings mutual understanding and respect. Thus, it helps to maintain a positive and supportive relationship environment.

Final Thoughts on Staying Happy, Even When You’re With an Unhappy Partner

Loving an unhappy partner can be challenging. Still, it’s important to remember that your happiness matters, too. When you implement these strategies, you can maintain a positive outlook and nurture a healthy, supportive relationship. Remember that happiness is a journey. So, with patience, empathy, and self-care, it’s a journey you can enjoy together.

Do These 12 Things Right Now for Your Future Self

February 24, 2024 by Deborah Tayloe

You hear a lot of talk about mindful living and embracing the moment, but that doesn’t mean you shouldn’t be concerned about your future. Though you want your mindset to catch all those precious moments that pass you by, it can’t be your only concern. You must know that you can make things easier on your future self by setting goals today.

You have no clue where you’ll be in five years, but you may have a good idea. Many things stop you from getting where you need to be. You’re tired, so busy with work and home, and maybe lack the motivation you need to accomplish it all.

There are always roadblocks that stand before you and your ultimate desires. Realize that life is what you make it, and you want to have goals for yourself to embrace all this world can give you.

Twelve Ways to Help Your Future Self

Dr. Martin Luther King, Jr. was a wise man. He spoke once at a rally about making goals and your future. He stated that people often look at the whole staircase and feel overwhelmed. Still, you need to take the first step to get started.

Have you ever had to climb a massive set of stairs? It can be a daunting task. The key is that it gets easier when you take the first step and keep moving upwards. The same thing occurs with your future and goals. You must take baby steps until you achieve what you desire. Here are fifteen things your future self will thank you for doing now.

1. Stand Up for Yourself

Have you ever seen a strong woman who knows her mind and isn’t afraid to speak it? This woman has learned through the years to stand up for herself. People often start their adult life as doormats, trying to find their way.

However, as you age and get some wisdom and maturity, you know you can’t let people walk all over you. Don’t ever be afraid to stand up for yourself. This is a trait that your future self will thank you for.

2. Exercise

You don’t have much time, and your mind cannot focus on working out. However, your body becomes more susceptible to disease and other ailments as you age. Exercising can help prevent diabetes, heart disease, and other severe conditions. You don’t have to spend hours a day getting in shape; dedicate a few minutes to exercise, as the benefits are vast. Besides that, don’t feel overwhelmed in a quest for perfection–set small goals and build from there.

3. Make Time for Your Loved Ones

It would help if you had a good work-to-life balance. If you live to work, are you living? No one lays on their deathbed and wishes they had worked more in this life. Most folks would say they wish they spent more time with their family. So, get the mindset that work pays the bills, but your family is what keeps you alive.

4. Get a Hobby

Whether you like running, swimming, golf, or bird watching doesn’t matter, as it’s the hobby that helps you to remain mentally sound. It would help if you had a distraction or diversion from the stressors of your life. A hobby is a way to blow off steam, spend time with friends and loved ones, and get a few moments of joy from your days. For golf enthusiasts, investing in a top-quality golf cart can make your time on the course even more enjoyable, turning each game into a delightful retreat from your everyday routine.

A reputable Texas golf cart dealer offers a range of options to suit your needs, ensuring that you have the perfect cart to complement your hobby. From advanced features to stylish designs, these carts are designed to enhance your game and provide added comfort on the course. By choosing the right golf cart, you’re not just investing in a piece of equipment but also in a more enjoyable and relaxed experience, allowing you to fully embrace the pleasure of your favorite pastime.

5. Journaling

Journals are such a great way to tell your story. You get out all your frustration and the things that overwhelmed you that day, and you’re writing your biography. Have you ever seen a movie where they find an old box of journals in an attic? It’s such a treasure to leave behind with your family and friends.

One day, the books you write and live right now will be the books someone else treasures. Plus, it serves as a way for you to see how far you’ve come. If you ever feel discouraged, you can go back and look through the pages of this book to see the things you overcame and how you’ve thrived.

6. Declutter Your Life

One thing you can rest assured that your future self will thank you for is not hoarding. It would help to keep your home and mind free from unnecessary clutter. If you watch one of those TV shows where people won’t get rid of anything, their children must sift through that mess long after they’re gone.

It’s a burden to carry around so much “stuff,” and the truth is that you don’t need it. Did you know people who clutter and won’t get rid of things often have anxiety disorders? According to the National Library of Medicine, people who hoard fit into a category of obsessive-compulsive and related disorders.

In most instances, these folks had a trauma that happened to them that caused them to be anxious to get rid of anything. Get your mindset that you don’t need a bunch of things to clutter your home or your mind, and you will be so happy that you did this later in life.

7. Engage in Self-Care

Self-care is not just something people do when they don’t have time. It’s something that you need to make time for in your life. Have you ever seen a lady in her golden years with glowing skin, no sun damage, and barely a wrinkle?

You can be confident that she’s had a good skincare routine for years. Taking a little bit of time each day to moisturize and cleanse your face correctly will show when you’re older. Now, imagine what you can do if you engage in total body care and are not concerned about only your face.

8. Let Go of Toxic Relationships

Toxic relationships can happen in any facet of your life. The problem with these relationships is that they take more than they give. Toxic people are always negative and try to bring others down with them, but you don’t need this now or in the future.

Your future self will be happy if you get rid of these toxic individuals now so that you don’t have to mess with them later. You will be so much more comfortable when you fill your inner circle with people who cheer you on and have a positive influence.

9. Embrace Change

People fear change, as they like the predictable. Rather than being so afraid of transformation, why not embrace it? Your life will never stay the same, as things constantly evolve.

Rather than fighting the inevitable and trying to avoid it, you should embrace it. Your future self will thank you for making those bold changes that better your life in the long run.

10. Define Your Success

There’s not a person alive that doesn’t have a personal definition of success. Some measure success by monetary means and money, while others measure it by finding love and building a happy life. You can’t listen to everyone else and what they think is right for them, as you need to set goals and create success for yourself.

11. Don’t Be Afraid to Reach Out to People

It takes a lot of work to keep relationships in a healthy place. You can’t let little grievances come between you and someone you love. It would help if you reached out and never be afraid to tell them what they mean to you.

Additionally, be eager to apologize and forgive those who’ve done you wrong. Life is too short to hold grudges and be miserable. If you haven’t seen a relative in a while, call them and ask them out to lunch. Your future self will be so happy that you tried to keep all those folks that are important to you close to your heart.

12. Love Yourself

You can spend your whole life hating yourself and be miserable, or learn to love yourself and thrive. People who engage in self-loathing behaviors have low self-esteem and will often settle for lower goals in their lives. Indeed, people who engage in self-loathing often find themselves in trouble with substance abuse and develop a mental illness.

Loving yourself is a gift you can give right now and in the future. Developing a mindset that you’re a fantastic person and worthy can change your life.

Final Thoughts on Helping Your Future Self

You want your future self to reflect on your life and be proud of your choices. Not taking care of things and putting off important matters when you’re younger can dramatically impact you when you’re older. Set those goals now! The little things you do today can enhance your future and make you a better person. After examining this list, what things do you want to incorporate today to make your tomorrow’s great?

15 Self-Affirmations to Heal Your Heartbreak

February 24, 2024 by Kristen Butler

Healing from heartbreak isn’t easy, although it’s inevitable in some relationships. Heartache might make you feel sad, frustrated, angry, or confused, and that’s okay. However, dwelling on negativity can hinder your healing process, and self-affirmations can help you shift away from that thought process.

Self-affirmations after a breakup can help encourage you to focus on positivity. You can use the phrases anytime throughout the day. They will help you focus on productive and encouraging thoughts that can help you move forward.

You likely want to heal quickly when you have a broken heart, but it doesn’t always happen that way. There’s no timeframe for healing, and everyone will experience a different journey. Affirmations can help you embrace the experience and learn from it as you heal at your pace.

While a breakup is emotionally challenging, it’s an opportunity for growth and new experiences. Repeating positive affirmations reminds you of the blessing you can find, even as you heal your heartache.

How Self-Affirmations Help Heal Heartbreak

A broken heart is one of the hardest things you can go through. You’ll experience pain and deep feelings that take some time and strength to overcome. Using affirmations can help you through the healing journey, but it doesn’t involve suppressing how you feel.

Positive phrases won’t make your emotions disappear or automatically create happiness. Instead, you’ll want to allow yourself to feel the good and bad as they come because it’s the only way to achieve healing.

You can use affirmations that help you focus on slowing down and allowing yourself to heal at your own pace. These phrases can also remind you that you are worthy no matter why the breakup occurred. They also encourage you to love yourself because you deserve time, care, attention, and compassion like anyone else.

Sometimes the negative feelings associated with a breakup can leave you feeling like you can’t do anything. You might not be motivated to work, may not have an appetite, and can often find yourself feeling lonely. Positive affirmations can help you accept your feelings without letting them hold you back in essential areas of your life.

Using affirmations helps you visualize yourself in a place of healing and happiness. Visualization can boost your mood and improve self-esteem as it reminds you of how great you are. Envisioning yourself in your desired situation can help you attract the life of your dreams.

How to Choose Affirmations to Ease Your Heartbreak

Your healing journey will change as you go along, and some affirmations will be best for specific parts. Read through the positive phrases and use the ones that resonate within you the most.

Choose different ones that fit your current feelings and mindset as your journey progresses. Since your situation constantly changes, it’s essential to shift the phrases you repeat so that they help you in every stage of your healing.

Fifteen Self-Affirmations to Heal Your Heartbreak

If you’re ready to shift your mindset and focus on healing, these affirmations can help you get started. You can start with one or two and add more as you get comfortable.

1 – I am worthy of love and happiness.

No matter why your relationship ended, know that you are worthy of unconditional love. You might forget your worth when you’re hurting from a breakup, but you’re still deserving.

This affirmation can boost your mindset, helping you remember that you deserve love and happiness. Once you remember, you’ll want to love yourself the way you love others.

2 – I love and accept myself as I am today.

Love yourself the same way you care for others. You deserve your love as much as they do, and self-love can help you heal from your heartbreak. Take care of your mind, body, and spirit, and you’ll experience continual growth.

3 – I am complete without a romantic relationship.

You don’t need a partner to complete you because you are whole as you are. Using this affirmation can help you find happiness as you remember you don’t need anyone to provide it for you.

You are enough, even when you feel miserable from heartache. This affirmation reminds you that you’re enough and can encourage you to focus on your individuality, strengths, and interests. You’ll begin trusting yourself as you see what you’re capable of on your own.

4 – I am focusing on self-love to heal my heartache.

Loving yourself is one of the best ways to heal your broken heart. Prioritize taking time for yourself, and use this affirmation to help you feel good about it.

You can put yourself before others as you heal, and prioritizing your needs is essential. Be compassionate to yourself the same way you’d treat a friend or loved one. Taking care of yourself will help you remain positive and embrace the learning opportunities from your breakup.

5 – I am letting go of things from the past that causes heartbreak.

Ruminating over bad times from the past can prevent you from healing. This affirmation can help you focus on the present, embracing your new journey. It also allows you to open yourself to new opportunities and experiences.

6 – I am stronger today than I was yesterday.

You might not always notice, but you get stronger every day. You got through yesterday, and you can do even better today.

7 – I am using this heartbreak as a new beginning.

While the end of your relationship is hard, you can think of it as a new beginning. You can use it as an opportunity to do something new to improve your life. Now is the time for a fresh start with the knowledge of all you learned from your relationship.

8 – I am taking my time to work through the healing my heartbreak.

Be gentle with yourself as you heal because it takes time. You can’t rush the process, and it might take longer for you than it did for others.

Some days you’ll feel like you did little more than breathe, and that’s okay. Take your time and heal on your terms. You’ll have good and bad days, and you can handle them as they come.

9 – I trust that there’s something better for me.

This affirmation can help you believe everything will work out for the best. You’ll sometimes feel like it’s impossible, but repeating this phrase will remind you that happiness will come.

A breakup doesn’t mean you’ll never experience love again. Instead, it means that there’s something better for you that you haven’t discovered yet.

10 – I am healing and moving forward.

This affirmation can remind you that your heartbreak will pass, even if it’s not happening quickly. Everyone heals at different paces, and it isn’t something you can control.

Use this phrase to reaffirm that healing is occurring and that you’re moving forward. This affirmation can encourage you when you feel like you’ll never find happiness again. It can also inspire you to accept new opportunities.

11 – I am learning to trust myself more each day.

After a breakup, you might be afraid to open up to people. You might question your ability to choose loving people who won’t leave. If you struggle with this, then this affirmation can make a difference.

12 – I feel a little better daily as I heal my heartache.

Heartbreak can make you feel miserable sometimes, but you can trust that you heal your heartache a little each day. This affirmation can make you feel like each day you get through is a step toward healing, helping you find peace and reassurance.

13 – I am feeling all my feelings of heartache and working through them.

While you might want to suppress your emotions, it won’t help you heal. It’s essential to allow yourself to feel, even when it’s uncomfortable. Once you process your feelings, you can let them go and move forward.

14 – I forgive my ex for the heartbreak I feel.

It’s easy to blame your ex for how miserable you feel, but it won’t help you heal. You will likely experience anger and resentment, too. This affirmation can help you forgive your ex and regain control of your feelings.

15 – I am excited to become the best version of myself.

When you’re in a relationship, you can’t spend as much time growing as an individual. In a relationship, you must put some time toward your partner that you could use for self-improvement.

Now that you’re single, you’re free to put all that time toward self-growth. You can work on yourself and become who you want to be, not who you think you must be for a partner.

Final Thoughts on Self-Affirmations to Heal Your Heartbreak

Repeating daily affirmations can help you embrace your situation and work toward healing the heartache. You may not experience benefits immediately, but you’ll notice them with consistent repetition.

The best way to use these affirmations is to say them aloud, but it’s not the only way. You can also write them down or recite them in your mind. Self-affirmations for healing from heartbreak are beneficial for moving on. You can check out this article to learn other ways to reclaim happiness after a breakup.

15 Phrases That Reveal Passive Aggressive Behavior

February 23, 2024 by Deborah Tayloe

Watch for these words that reveal passive-aggression.

Have you ever been in a situation where someone’s words didn’t quite match the tone they used or the context they were in? You may have encountered phrases that left you uneasy, even though they sounded polite. That confusing response is passive-aggressive behavior. Passive aggression is a negative form of communication where individuals express negative feelings indirectly ra

ther than openly discussing them.

In this article, we’ll explore fifteen phrases that commonly reveal passive-aggressive behavior, helping you navigate these tricky interactions with greater awareness and understanding.

Understanding the Key Causes Passive Aggressive Behaviors

Before diving into the phrases, let’s take a moment to understand passive aggressiveness. What causes people to develop this negative communication style to cope with others?

Passive aggression, as perplexing and frustrating as it can be, doesn’t arise in a vacuum. It’s often the result of underlying issues. These can be either personal or situational – of a mix of the two. Understanding these causes is crucial for effectively addressing and mitigating passive-aggressive behaviors in our interactions. Here’s a look at the factors contributing to passive aggression development.

Childhood Experiences and Family Dynamics

The foundation of passive-aggressive behavior often lies in one’s upbringing. Children who grow up in environments where direct expression of anger or frustration is discouraged or punished may learn to communicate these feelings indirectly. Similarly, if caregivers model passive-aggressive behavior, children might adopt this as a normal way of handling conflicts.

Cultural and Social Influences

Cultural norms play a significant role in shaping our communication styles. In some cultures, confrontation is viewed negatively, leading individuals to express discontent subtly. Social expectations, such as the emphasis on being polite or non-confrontational, can also encourage passive-aggressive communication.

Fear of Confrontation or Rejection

One of the most common reasons for passive aggression is a fear of a direct confrontation. People may fear the consequences of openly expressing their anger or disagreement, such as damaging relationships or facing rejection. This fear can lead them to express their feelings indirectly to avoid conflict.

Feelings of Powerlessness

Passive aggression can stem from feelings of powerlessness or helplessness in a situation. When individuals feel they don’t have a voice or their opinions are consistently disregarded, they might resort to passive-aggressive behavior to exert some control or express their frustration.

Lack of Communication Skills

Sometimes, passive aggression is simply the result of inadequate communication skills. Individuals might not know how to express their feelings effectively and respectfully, leading them to adopt a passive-aggressive style as a default mechanism.

Resentment and Unresolved Issues

Harboring unresolved anger or resentment towards someone can lead to passive-aggressive behavior. When these negative feelings are not addressed openly, they can manifest indirectly. These might look like sarcasm or backhanded compliments. Conversely, they could be actions, not words – such as simply ignoring someone.

Individuals with low self-esteem might use passive aggression as a defense mechanism. By avoiding confrontation, they protect themselves from potential criticism or judgment, which they may perceive as a threat to their self-worth.

15 Phrases That Reveal Hidden Passive Aggressive Behaviors

As you read each phrase often used by passive-aggressive people, note that we included a sample response to disarm them with positivity and kindness.

Phrase 1: “Fine, Whatever”

This phrase is a classic example of passive aggressiveness. It’s often used to end an argument or discussion, but the tone and context suggest that the speaker is far from fine. It indicates resignation but it also reveals hidden frustration or disagreement.

Response: “I sense there might be more on your mind. I’m here to listen if there’s something you’d like to discuss.”

Phrase 2: “I’m Not Mad”

It’s a sign of passive aggression when someone insists they’re not mad, especially when their tone or behavior suggests otherwise. This phrase often comes up when someone is trying to mask their true feelings of annoyance or anger.

Response: “I appreciate you saying that. If there’s anything bothering you, though, I’m open to talking about it.”

Phrase 3: “I Was Only Joking”

Humor can be a tool for passive aggressiveness, especially when it’s used to mask criticism or contempt. If someone often follows up a harsh or critical comment with “I was only joking,” they may be expressing negativity in a veiled manner.

Response: “I understand you meant it as a joke, but it came across a bit differently. Can we talk about what you meant?”

Phrase 4: “No, Go Ahead, You Obviously Know Better”

This phrase is dripping with sarcasm, a common vehicle for passive aggressiveness. It subtly undermines the other person’s opinion or actions, implying that the speaker disagrees or feels resentful.

Response: “It seems like you might have some valuable input. I genuinely want to hear your thoughts on this.”

Phrase 5: “I Thought You Knew”

When someone uses this phrase, especially in response to a misunderstanding or mistake, it can be a passive-aggressive way of shifting blame. It suggests the other person should have known or understood something, even if it wasn’t communicated.

Response: “It seems there was a miscommunication. Let’s figure out how we can avoid this misunderstanding in the future.”

Phrase 6: “Sure, I Can Do That, I Don’t Need Sleep Anyway”

This exaggerated statement often surfaces when someone feels overburdened or unappreciated. It’s indirectly expressing frustration or resentment about being asked to take on more tasks or responsibilities.

Response: “It sounds like you’re feeling overwhelmed. Let’s discuss how we can balance your workload more effectively.”

Phrase 7: “Thanks for Finally Showing Up”

While it sounds like a thank you, adding “finally” carries a tone of criticism. It’s a passive-aggressive way of pointing out someone’s lateness or unreliability without directly addressing the issue.

Response: “I apologize for being late. I understand it can be frustrating. Shall we get started?”

Phrase 8: “You’re So Sensitive”

This phrase often dismisses someone’s feelings or reactions, suggesting that they are overreacting. It’s a subtle way of invalidating the other person’s emotions while avoiding confrontation.

Response: “I appreciate your perspective. Can we discuss what specifically made you feel that way?”

Phrase 9: “I’m Not Trying to Be Difficult”

When someone prefaces their words with this phrase, it often means they know their behavior or stance is challenging. However, they’re trying to deflect any negative perception or responsibility by saying this.

Response: “I don’t think you are. Let’s work together to find a solution that works for both of us.”

Phrase 10: “It’s Just a Suggestion”

While suggestions are generally helpful, this phrase can be passive-aggressive, especially if the suggestion is delivered in a critical or undermining tone. It’s a way of offering advice while distancing oneself from direct criticism.

Response: “Your suggestions are valuable. Let’s explore your idea a bit more.”

Phrase 11: “You Just Want Everything to Be Perfect”

This phrase can be passive-aggressive when criticizing someone’s standards or efforts, suggesting their expectations are unreasonable or excessive. It’s a way of belittling their goals or work ethic.

Response: “I do have high standards, but I’m also open to feedback. Let’s find a balance that works for us.”

Phrase 12: “I Guess I’ll Just Do It Myself”

This phrase often emerges when someone feels that their help isn’t being valued or that others aren’t contributing enough. It’s a passive-aggressive expression of frustration and a desire for recognition or assistance.

Response: “It sounds like you’re feeling unsupported. How can we better distribute these tasks?”

Phrase 13: “I Don’t Care, You Decide”

Though it seems accommodating, this phrase can be passive-aggressive if the speaker does have a preference but chooses not to express it. It’s a way of avoiding responsibility for the decision while potentially setting up the other person for blame.

Response: “Your input is important to me. Could you share your thoughts or preferences?”

Phrase 14: “That’s Not What I Meant, But Okay”

This phrase indicates a disconnect between intention and perception. It’s passive-aggressive when used to imply that the other person has misunderstood or overreacted without directly addressing the underlying issue.

Response: “It seems like there’s a misunderstanding. Can you clarify what you meant?”

Phrase 15: “I Was Going to Do That, But…”

This phrase is a way of excusing inaction or procrastination. It’s passive-aggressive when used to deflect criticism or accountability by suggesting that the speaker had the intention but was somehow prevented from acting.

Response: “Let’s talk about what got in the way and how we can address this moving forward.”

Final Thoughts on Learning to Identify Passive Aggressive Behavior

Recognizing these phrases is just the first step in dealing with passive-aggressive behavior. The key is to approach such situations with empathy and open communication. If you use these phrases, consider what feelings you might be hiding and how to express them more directly. And if you’re on the receiving end, try to engage calmly and non-confrontational to uncover the real issues at play. By understanding and addressing passive aggressiveness, we caneach build healthier, more honest relationships.

13 Healthy Fats That Actually Help You Stay Fit

February 22, 2024 by Power of Positivity

Over the years, fats built up a bad reputation as unhealthy and harmful for your body. Quite the opposite is true. Healthy fats are critical for good brain function and healthy cholesterol levels. Of course, avoiding highly processed fatty foods full of unhealthy ingredients like additives, preservatives, and refined vegetable oils is essential. These artery-clogging fats are what gave fats a bad name. The key is to understand which fats are good for you. Here are twelve healthy fats that are so good for you, helping you stay fit. Incidentally, many of these are also rich in omega-3 fatty acids.

Who started the idea that fat was bad?

Around sixty years ago, doctors realized that foods containing saturated fats caused heart disease. Food guidelines were established, recommending that people eat low-fat foods. All fats and carbohydrates were deemed harmful to your health. Suddenly low-fat foods appeared on grocery store shelves. People didn’t realize that low-fat food contained high sugar for extra flavor. As a result, sugar addictions and obesity became the following health problem.

Are All Healthy Fats?

In a word, no.

Eating a diet high in saturated fats raises cholesterol in your blood, leading to a disease called atherosclerosis or the hardening of your arteries. These fats increase your levels and put you at risk for a heart attack.

Harmful saturated fats are in food such as:

Fried foods
Fatty meats
Butter
Pies, cakes, and other baked goods
Cream
Hard cheeses
Foods containing palm oil or coconut oil

Are Unsaturated Fats the Healthy Fats?

Unlike saturated fats, unsaturated fats like vegetable oils, seeds, nuts, or fatty fish can promote good health. They can also help with these outcomes:

Lower your inflammation
Decrease your risks of heart disease
Boost your brain function
Improve your blood cholesterol
Benefit your overall health

13 Healthy Fats to Help You Stay Fit

Try adding these thirteen foods containing healthy fats to your menu.

1. Dark chocolate

Who would have thought chocolate could be healthy? Dark chocolate contains antioxidants that help your brain and heart. Eating 3.5 ounces of 72% to 85% dark chocolate provides 42.6 grams of healthy fat plus calcium, magnesium, and potassium. Of course, limit how much you eat because of the sugar content. You should eat small amounts of dark chocolate if you’re craving a sweet treat.

2. Eggs (also rich in omega-3)

Eggs are a good source of protein. One large egg also gives you around 4.7 grams of unsaturated fat. Some eggs contain omega-three, which is good for brain and heart health. Your egg carton should list omega 3-s. The benefits of omega-3s fatty acids include these:

Reduce your chances of heart disease
Reduce your chance of a stroke
Lessen your chance of arrhythmia
Slow down the build of plaque in your arteries
Reduce your triglycerdies
Lowers your blood pressure

3. Nuts

Nuts contain healthy fats. Eating nuts is good for your heart health. Nuts are unsaturated fat. They’re good for you to snack on and easy to store wherever you go. Because they have a lot of calories, you should limit yourself to one ounce per serving so you won’t gain weight. The healthiest nuts include the following:

Walnuts
Almonds
Hazelnuts
Peanuts
Cashews
Pecans

4. Seeds

Fats from plants are generally healthier than animal fats. Seeds provide healthy fats and lots of fiber, minerals, and vitamins. Seeds contain these nutrients:

Iron
Calcium
Magnesium
Phosphorus

The six best seeds you should include in your diet for some healthy fats are:

Sesame seeds: These little oval-shaped seeds have selenium, a powerful antioxidant that can help reduce disease risk.
Hemp seeds: They are sometimes called hemp hearts. Hemp seeds are packed with vitamin E and potassium. In the seed world, they have the highest amount of protein and are high in omega-3 and omega-6 fats.
Sunflower seeds: Another healthy fat seed packed with B vitamins and antioxidants such as selenium and vitamin E. In addition, they fight free radicals that harm your body.
Pumpkin seeds: Sometimes called pepitas, these seeds have lots of minerals such as zinc and iron. As a result, they help decrease your LDL or bad cholesterol and prevent muscle weakness.
Chia seeds: Small black seeds, chia seeds provide omega-3 fatty acids.
Flaxseeds: Loaded with protein, fiber, and potassium, flaxseeds are polyphenols that are plant-based antioxidants. Interestingly, flaxseeds have a higher amount of antioxidants than most plants.

5. Avocados

Avocados are smooth as butter. They’re versatile as a simple toast topping or a tasty chip dip. Thanks to healthy fats, avocados help your body absorb nutrients better. Avocadoes are also high in:

Fiber
Lutein
Potassium

6. Fatty fish

Fatty fish have unsaturated fats like omega-3 fatty acids. These play a significant role in your brain and heart health. You should consume two or more servings of fish weekly for the best health benefits. The best fatty fish options include the following:

Trout
Sardines
Mackerel
Herring
Tuna
Salmon

7. Coconut oils

Even though coconut oil is 90% saturated and only 9% unsaturated, it’s different from animal fats. Half of the healthy fats in coconut oil are a medium-chained fatty acid called lauric acid. Coconut oil is the highest source of lauric acid. It gets absorbed into your intestines and is directly used in your body to produce energy.

8. Cheese

Cheese has dairy fats that contain conjugated linoleic acid. CLA helps reduce inflammation and may help lower your risk of heart disease and obesity. Of course, please don’t overdo it on the cheese. Eating a lot of cheese may cause you to gain weight. The healthiest cheeses are these:

Mozarella
Blue cheese
Feta
Cottage cheese
Ricotta
Parmesan
Swiss

9. Yogurt

Another full-fat dairy food, yogurt, contains probiotic bacteria that help your digestive system stay regular. Eating this healthy fat can lower your risk of developing heart disease. Greek yogurt has less sugar and more protein. Regular yogurt has fewer calories but more calcium. Both types of yogurt have probiotics that help your digestive system. They’re both great for your heart and can help you lose weight.

10. Grass-fed beef

If you eat meat, grass-fed beef is an excellent source of healthy fat. It’s packed with antioxidant vitamins like E, A, and B. Grass-fed beef is lower in saturated fats than beef fed grain. Here are some other benefits of grass-fed beef compared to grain-fed beef.

Grass-fed beef has fewer calories.
Supports blood sugar levels better than grain-fed beef
Grass-fed beef has electrolytes
Grass-fed beef may help fight cancer
Contains fewer bacteria
It contains healthier fats than grain-fed beef

11. Extra-virgin olive oil

Rich in omega-3 fatty acids, extra virgin olive oil is a healthy fat. It’s high in fatty acids and oleic acid, which provide powerful anti-inflammatory benefits. Extra-virgin olive oil has heart-healthy fats. This healthy oil is associated with a long list of health benefits and may protect you from

Heart disease
Cancer
Type 2 diabetes
Inflammation

This healthy oil is versatile for cooking, roasting, or drizzling on a salad.

12. Nut butter

Check out nut butter if you’re looking for healthy protein-loaded fat. Each serving gives you both polyunsaturated and monounsaturated fats. They’re high in calories, so consider them when you add them to your diet. Every nut butter is healthy, but some of the favorites include:

Almond butter
Peanut butter
Walnut butter
Pistachio butter
Hazelnut butter

13. Olives

Olives have been a staple food in the Middle East for centuries. The rich antioxidants may protect you from brittle bone disease or osteoporosis. In addition, olives have a lot of vitamin E, which is good for your skin and immune system. Olives contain healthy fats but are low in calories. You can eat olives straight from the container or roast them with meat. There’s no difference in nutrition between the different black or green olives. It’s a matter of taste on your part to choose which one you like best.

Final Thoughts on Adding Healthy Fats to Your Plate (in Moderation)

Healthy fats are essential for good health for the brain, heart, and immune system. They help your body absorb fat-soluble vitamins. These include vitamins E, D, and E. Fats also make your food taste better and help you feel full after you eat. Furthermore, they deliver omega-3 fatty acids to nourish your brain and body. There are so many good fats to choose from. So whether you add olive oil, avocados, or nut butter to your diet, you and your family will be on the road to staying fit and eating these healthy fats.

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