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10 Ways to Restore Hope When You Feel Depressed

July 15, 2020 by Power of Positivity

We’ve all had those mornings when we want to cover our heads and make the world disappear. It’s normal to experience a mild depressive state or the blues occasionally. But what if that sadness and fog lingers and makes you lose hope?

When you say that you’re depressed, you probably equate it with feeling down or in a bad mood. Often, these uncomfortable feelings will resolve in a couple of days. However, major depressive disorder, or MDD, is a mental illness that can last for weeks, months, or years if left untreated.

Did you know that MDD is the most prevalent mental disorder, and at least 7.1 percent of Americans are diagnosed with it annually? The disease often affects more women than men and has higher instances in those 18-25 years of age. It can also resurface after long periods between episodes.

Signs & Symptoms of Major Depressive Disorder

How do you know if you’re having a crummy day or clinically depressed? Since many of its tell-tale signs may be present in other diseases and disorders, you must consult your professional healthcare provider. These are common signs and symptoms of MDD to notice.

Chronic sadness, despair, and loss of hope
Feeling helpless, guilty, and worthless
No longer interested in past activities or hobbies
Not in the mood for romance
Loss of energy and extreme fatigue
Change in sleeping patterns such as insomnia or oversleeping
Mental difficulties with concentration, memory, and decision making
Change in eating habits, weight loss or weight gain
Constant stress, boredom, and irritability
Preoccupation with death or suicide ideology
Chronic pain and digestive disorders with no diagnosable causes

Everyone is different, and you may not experience all these symptoms or the same intensity as another person. Only your healthcare provider or a mental health specialist is qualified to interpret and diagnose your case. From there, you can discuss the best treatment options.

What Causes MDD and Can You Cure It?

Although scientists aren’t optimistic about what causes depression, studies suggest that a combination of factors is responsible. Major depressive disorder may be rooted in brain chemical imbalances, heredity, or environmental factors. These may work together to create the perfect storm that can depress you mentally, physically, emotionally, and spiritually.

Currently, there is no cure for MDD. However, a holistic approach can help minimize the symptoms so you can continue living a healthy, meaningful life. After your diagnosis, your care plan will be tailored to fit your needs.

Most mental health experts agree that the optimal treatment for this mental disorder is a combination of medication and therapy. The prescription drugs and type of treatment will vary according to each patient. The good news is that statistics demonstrate at least 80 percent of depressed people see positive results from their treatment within 6-8 weeks.

For most people diagnosed with a major depressive disorder, healthcare providers usually prescribe antidepressants. These drugs target areas of the brain that are responsible for mood hormones and receptors. It may take trial and error for your mental health professional to find the antidepressant that works best.

If you’ve been diagnosed with MDD or another depressive disorder, you may also gain positive results from therapy. The usual therapeutic approaches include cognitive behavioral and psychotherapy. Your mental health provider may recommend other ways of coping with a depressive disorder that you can do at home.

10 Ways to Find Hope and Beat Your Depressive State

A diagnosis of major depressive disorder can be a mixed blessing. While you’re relieved that you finally have some answers, you may be apprehensive about your prognosis. With support from your medical team, friends, and loved ones, you have hope.

Whether you have an occasional bout of the blues or your symptoms point to MDD, you can do things to revitalize your hope and well-being. There are ideal suggestions to supplement your prescribed mental health care plan.

Do you want to awaken in the mornings with joy and a zeal for life? Are you ready to push through the negative clouds of a depressive disorder and bask in the light of hope? Here are ten helpful suggestions for you to consider.

1. Defeat Negative Thought Patterns

Media tycoon Oprah Winfrey says that you have the power to change your future by changing your attitude. One of the most self-defeating symptoms of a depressive episode is continual negativity. When you are pessimistic and pepper your thoughts and conversations with pessimism, it naturally breeds negative emotions and more negativity.

Challenge these toxic thought patterns with rationality. Does everyone hate you? Is there truly nothing positive in your life? When you begin to identify false and irrational beliefs, you can reverse your attitude and glimpse the silver-lined clouds.

2. Make Gratitude a Habit

Some enlightened people once contemplated how it would feel for us only to have the things today that we were grateful for yesterday. When was the last time you sat down and considered how fortunate you are? Once you start counting your blessings, you’ll wonder how you ever felt inferior in the first place.

To make gratitude part of your daily habits, consider keeping a journal. It can be as simple or elaborate as you like, and you can write down your thoughts and blessings for each day. Review past entries and see how the despair has lifted with your grateful attitude.

3. Identify Your Goals

You needn’t wait until you are diagnosed with a terminal illness to accomplish what you’ve always wanted. Whether you call it your goals or a bucket list, make a list of your dreams. You can get your partner or a trusted friend to help you if you like.

Consider creating an inspiration board that you can look at each day. Find pictures of beautiful things and places that correspond to your goals and arrange them on a poster board however you want. Beat the blues by concentrating on your goals and deciding how to make them a reality.

4. Get a Daily Dose of Laughter

Sacred texts from many cultures recommend laughter as a healing balm for body, mind, and spirit. Nothing lifts your spirits quite like a genuine belly laugh. Are there things in your life that make you smile or giggle when you see or think about them?

Bring a dose of humor into your day by watching a comedy or listening to some new jokes. Do you take life too seriously? As the Ancient Greek philosopher, Epictetus once remarked with a twinkle in his eye that those who learn to laugh at themselves will always keep themselves amused.

5. Adopt a Pet

Countless studies have shown the benefits of owning and loving a pet. Forgo the pet shop and consider adopting a dog or cat from your local shelter. Caring for your furry friend and sharing its unconditional love may boost the hope you need to banish depressive episodes.

6. Create a Routine

When you are plagued with depressive and anxious thoughts, you can often find comfort in routine. Discover the joy in simple habits, like savoring a cup of tea before bedtime or reading a book with your kids. Even washing the dinner dishes or walking to the mailbox can ease your mind with continuity and familiarity.

7. Spend Time Outdoors

Not only does the sun provide life-sustaining Vitamin D, but it is a natural mood enhancer. Try to spend some time enjoying the wonders of nature all around you. Take a walk through a park or forest and observe the majesty of the trees, flowers, and antics of the little woodland creatures.

8. Get Up and Going

Spending too much time as a couch potato in front of the TV wreaks havoc on your physical and mental health. Did you know that exercising at least 20-30 minutes a day can keep depressive moods at bay? Try walking or moderate exercises recommended by a fitness expert.

9. Go on a News Fast

Even if you don’t have anything to depress you, reading or watching the daily news report can smother the most upbeat person. While it’s wise to stay informed, you may be among the millions of people who are anxious and overwhelmed by conflicting news reports. Give yourself a break from the newspaper and network news for a while.

10. Phone a Friend

Maybe the root of your depressive mood is that you need some emotional support. Call a friend or loved one and share your feelings. The time you share can benefit both of you.

Make it a habit to connect with your person at least once a week. Chat on the phone, online, or meet for lunch. Emotional support is vital when you hope for a mood boost.

Final Thoughts on Finding Hope and Beating Major Depressive Disorder

There’s hope when you feel trapped by the strong arm of MDD. Talk to a mental health professional about your treatment options to find one that’s right for you. With professional intervention and trying these helpful suggestions, you can cope with major depressive disorder and enjoy your life again.

14 Assumptions About Stress That Were Never True

July 15, 2020 by Power of Positivity

Stress is a hot topic among the mental health conscious. It seems like everyone has one opinion or another regarding the best way to manage or handle stress. This is not without reason, of course. After all, everyone deals with this issue at some point in their lives, and most people hate having to put up with it.

The problem, however, is that with so many often conflicting statements about this health concern. Assumptions are made left and right, and it can be confusing to decipher which ones are assumptions worth paying attention to and which are best left behind.

14 Untrue Legends About Stress

Here are 14 assumptions about your stress that was never true.

1. Stress Is A Good Motivator

The fact that stress is a motivator can’t be denied. In the short term, it can help people meet deadlines and sharpen one’s alertness. It isn’t, however, a good one – especially in the long run. Additionally, it doesn’t offer positive effects for everyone, either.

A study conducted in 2014 showed that the more work-related worry they had to endure, the less job satisfaction they had – and there’s a good reason for that. In the long run, this health condition causes:

Emotional challenges
Digestive problems
Mental issues
Racing thoughts
Sleep problems
An increased risk of various physical illnesses
Memory and thinking problems
Heart problems
Weight problems

2. Stress Is Obvious In Those Around You

It’s easy to assume that we’ll be able to spot the signs this concern in our loved ones. In reality, however, this isn’t always the case. Instead, a study has proven that it’s easy to fake positive thinking – most symptoms are internal, and even the external ones are easy to miss.

As a result, it can be hard to realize that something is wrong. Here are some of the symptoms that you may have missed in the people around you:

Social withdrawal from friends, family, and social events
Mood swings
Depression
Excessive worrying
Depression
Anxiety

3. A Healthy Lifestyle Prevents Stress

There’s no doubt that leading a healthy lifestyle does wonders for your physical and mental health. After all, proper nutrition, adequate sleep, and the cortisol-reducing benefits of exercise are all important to managing your response.

All the best management in the world, however, can only treat the symptoms that result. It is still unable to truly resolve the root cause of stress – and by extension, be a long term solution.

Here are a few things you can do to prevent some of the smaller sources from cropping up in the first place:

Turn off your phone before bed.
Adjust your work hours to something more comfortable.
Resolves arguments and issues as soon as possible.
Take time to meditate and pinpoint the source of your worry.

4. Stress Requires Clear Symptoms

Many people are of the mindset that these symptoms are obvious and easy to spot. As a result, they often end up dismissing or downplaying their actual symptoms. This, however, cannot possibly be any further from the truth.

Even if you do not seem mentally stressed to your own mind, your body will still show physical signs of stress. Here are a few symptoms to watch out for:

Constantly feeling tired or exhausted
Feeling overwhelmed
Anxiety
Shortness of breath
Disorganization
Concentration difficulties

5. Ulcers Are Caused By Stress

If you have ever been stressed to the point that you became sick to your stomach, this will feel relatable. One’s mental and physical state are often closely related, so it’s obvious that there will be a positive correlation between stress and feeling stomach pain.

From there, it’s easy to assume that stress causes stomach ulcers – but this isn’t actually the case. Instead, here are some real facts about excessive worry and the effects it has on your digestive system:

Peptic ulcers only happen when there is an infection from the Helicobacter pylori bacteria.
NSAIDs and aspirin can also cause ulcers if taken long term.
Stress can cause all sorts of stomach issues.
GI disorders like irritable bowel syndrome are associated with stress.

6. Everyone Experiences Stress The Same Way

The human condition is incredibly multifaceted. Although it may seem similar, no two people can ever truly experience something the exact same way. By that same virtue, stress, and our experiences with it will naturally differ from person to person.

In this way, you should expect the manifestations of stress and its triggers to be unique to you and only you, even if others disagree. Here are a few potential triggers for your stress:

Career
Relationships
Social interactions
Finances
Physical health issues
Mental health issues
Current events
Familial problems

7. Stress Affects Only Mental Health

Stress is just a physiological thing, right? You wouldn’t be entirely wrong in thinking that, but that fact is our minds and our bodies are interlinked in incredibly complex ways. What affects the body often affects the mind in turn, and vice versa. Stress is no exception to the rule.

While stress is intimately correlated with the worsening (or even causation) of various mental health problems, its impact on our physical health is also undeniable. Here are some examples of unusual ailments you wouldn’t think to immediately associate with stress.

Muscle aches
Dizziness
Sore throats
Ringing ears
Heart disease
Nervous shakes
Bloating
Fatigue

8. Stress Can Cause Cancer

Stress is related to a positive increase in risk levels for all sorts of conditions – and cancer is on the list. This is why many people often develop all sorts of illnesses after a stressful life event, such as the death of a loved one.

Stress in and of itself, however, is physically incapable of causing disease. Instead, chronic, long-term stress is more likely to push someone into unhealthy coping mechanisms. Examples include:

Overeating
Smoking
Drinking alcohol
Poor diet
Poor sleeping habits

9. You Can “Choose” To Not Be Stressed

It’s true that certain life choices and decisions may be the root cause of stress, or may induce more stress in your life. However, it is unfair and dangerous to consider stress itself as a choice that one can simply choose to not pick – especially to those with mental health issues.

In reality, stress trigger possibilities are incredibly wide and varied – and that is before taking into account how everyone responds to the resulting stress differently. Often, it just can’t be helped. Here are a few things you should do instead in response to being stressed:

Don’t beat yourself up
Be kind to yourself
Take whatever choice and action are necessary and let it run its due course
Manage or relieve yourself of stress in a safe and healthy manner.

10. Stress Causes Gray Hair

It’s a common, well-known myth that being stressed causes our hair to turn gray. In fact, you may have had someone claim it happened to them, or you may have experienced such a thing yourself.

Practicing positive thinking, however, won’t actually combat graying hair. In reality, studies have suggested that stress may not affect the development of gray hair at all. Instead, here are a few possibilities that may be the true cause:

Age
Genetic predisposition
Vitamin deficiency
Vitiligo
Cigarette smoking
Heart disease
Alopecia areata (a hair loss condition)
Low bone mass
Tumor growth

11. Alcohol Can Reduce Stress

A common stereotype we see everywhere (and perhaps even indulge in) is stressed people unwinding and relaxing with a glass of wine at the end of a hard day.

In reality, however, research has shown that downing a vodka tonic at home or at the bar won’t actually resolve anything- any benefits it offers are only temporary. Instead, here are a few possibilities as to what will happen if you do have a stiff drink after a stressful day:

You may become more depressed due to the fact that alcohol is a depressant.
Stress may actually make the drink less pleasant to enjoy.
Your stressful or negative feelings may be prolonged instead.

12. Popular Stress Management Techniques Are The Most Effective

There are plenty of stress reduction techniques that can be found everywhere – from pop psychology articles and magazine articles to doctors and actual psychiatrists. The truth and reality are, however, that there is no one true, surefire method to manage one’s stress.

Instead, everyone’s situations, lives, and reactions are different – and appropriately, so are our stress management needs. Here are a few tips on what you can do to instead:

Never take someone’s word for it – test those methods personally and note its effectiveness yourself.
Consult various self-help books, instead of sticking to just one source.
Consider creating your own stress-management program with techniques you know work for you.

13. Ignoring Stress Makes It Go Away

It’s incredibly tempting to take the “out of sight, out of mind” approach. Psychologists have proven, however, that this doesn’t help matters. Instead, trying to compartmentalize stress directly harms your physical health, and puts you at an increased risk of all sorts ailments.

Here are a few ailments you’ll be at an increased risk for:

Weight gain
Heart disease
Cognitive impairment
Sleep problems
Mood disorders
Reproductive problems
Gastrointestinal issues

14. You Only Need To Address Serious Stress Symptoms

With just how much we have on our plate, it’s tempting to assume that we only really need to deal with the bigger issues that start cropping up. In actuality, any symptoms need to be addressed as soon as possible, as it affects the entire body.

This is because this health concern can become chronic very quickly and easily – which is an issue since stress and the hormones it produces can create a pretty significant physical impact. Here are some of the things research has shown that these hormones can affect:

Short and long term memory
Immune system health
Gastrointestinal system health
Cardiovascular system health
Endocrine system health
Mental cognition
Learning capabilities
Emotional health
Mental health

Final Thoughts On Some Assumptions About Stress That Were Never True

For most, this response is a part of life. While most individuals who provide questionable information regarding this health concern are only trying to help, the fact remains that this misinformation can be harmful.

Stress can affect some more severely than others, but the bottom line is that we still have much to learn about the topic. Until then, make sure you’re double-checking the facts of what you discover against credible research!

Psychology Explains Why Humans Like Judging Others

July 15, 2020 by Power of Positivity

Are you a critical person? Do you like to find fault in others that stand out from the crowd or dare to be different? You may not believe yourself to be so negative when it comes to judging others, but your actions may show otherwise.

Let’s assume you’re on a family vacation, and you’re at the airport waiting for your flight. While sitting there, you see a woman and a young child. The toddler is unruly and causing quite a stir in the terminal.

The first thought that comes to your mind is that she cannot control her child. Then, you can’t help but notice that the toddler has food on her shirt, and clothes that are a bit too small. Before you know it, you pick out other imperfections.

By now, you wonder how they can even afford this flight because they could spend that money on clothes instead. See how easy it is to judge someone else? You didn’t know this woman or her story. Yet, you jumped to conclusions based on only what you saw in a few minutes together in a terminal.

Judging others is so effortless than most people don’t even realize they do it. It’s human nature to be alert and in-tune with the things around you. You were built with survival instincts. In the wild, animals notice every movement made by those around them.

According to psychology, these instincts help to keep you on guard and ready to defend yourself at a moment’s notice. The truth is that judging is something that you will do daily, and sometimes you just can’t help it. The other side of this equation is that while you are judging others, they are also judging you. Humbling thought, isn’t it?

Why Do You Judge?

You are so critical of others that you use them as a base of your view of the world. For the same reason, it’s easy for others to judge you in return. Judging others has nothing to do with them, and it’s all about you! That’s a shocking statement, but here are the reasons why you are so critical of others.

1. It Brings Out Your Hidden Feelings

Often, you will become critical of a person and then realize that you do the same thing. For instance, maybe you’re mad because someone had a million questions at the customer service counter ahead of you. You were running late, and you had to return an item.

However, when you stepped up to take your turn, you too had several questions for the worker. See how easy it is to become mad at someone and turn around and do the exact same thing? Being critical only shows your weaknesses or insecurities.

Maybe the whole irritation at the customer service counter had nothing to do with that other customer or their questions, but it had everything to do with your impatience of waiting in line.

2. You Want to Make Yourself Feel Better

Sometimes, it feels good to be judgmental. For instance, you stop at the school to pick your daughter up early for a doctor’s appointment. You go to the office to sign her out.

While you’re at the office, you can’t help but overhear a conversation coming from the inside. A child was being suspended, and the father was shouting at the child, and he was incredibly angry. You smiled with glee as your straight “A” student came to meet you.

All the secretaries were glad to see her, and she greeted them. You felt a sense of pride because your child wasn’t the one getting raked over the coals for behavioral issues. You must be a great parent to raise such a wonderful girl.

This entire scenario is based on a judgmental nature. What you didn’t know is that the child lost his mother in a car accident. His father was an alcoholic and never spent any time with him.

The student’s behavioral issues were a cry for help, and all you wanted to do was compare your child-rearing abilities to that of the other parent. You made an unfair judgment of the situation to make yourself look and feel better.

3. You Have Negative Programming

Did you know that you can program your mind to think a certain way? For instance, if you say to yourself every day how ugly you are, you will soon start to believe it. Now, if you tell yourself how amazing you are and how you can do anything you want in life, you will soon believe that too.

Your words have power. When you speak positive affirmations, your confidence increases. Many people are judgmental because their mind is programmed to see the negative in others, just as you see the terrible things in yourself.

Did you know that most judgments are made based on an outward appearance? You assume lots of things about people based on their status in society, home life, and work, and it’s only visual. The sad thing is that your perceptions skew your view.

One horrible stereotype is if a person is skinny that they are healthy and come from an affluent family. However, if a person is on the heavier side, they are unhealthy and must have an unfortunate socioeconomic position in life. Your mind automatically thinks a poor person is irrelevant.

Your heart may recognize that your mind is making a snap decision, but it’s human nature to judge those who don’t meet up to the standards you’ve set for your life.

There are times when you feel insecure. When you use your time judging others, then you can take the focus off you. Plus, it feels good to point out the faults in others and forget yours for a while.

4. It Shifts the Focus from You

The most critical crowd around happens to be middle and high school-aged students. They like to point out anything that doesn’t fit in with the normal teenager at the school. Anyone who might do their hair differently or dress a little peculiar is a target of bullying.

Bullying is an extreme form of judging someone. These kids find that when they engage in conversation that is putting others down, many teens will join in with them and give their opinions. So, it’s easy to say that judging others can also come with a sense of bonding.

Relationship experts reveal signs that someone likes you (even if they don’t say it).

5. You Lack Information

Have you ever participated in people watching? Some folks love to go to a public place and just watch others. It gives them a wide perspective of all the characters that are out there.

No one is the same, and wouldn’t it be a boring world if there were no differences. Some people watchers do it for a learning experience while others tend to be more critical. Sit on a bench at the mall, airport, grocery store, or a restaurant.

In a short period, you will see people from all walks of life. There will be many cultures, age groups, and styles observed. In those few minutes, you will make snap decisions about them based on nothing more than their personal appearance.

You may see an older woman with bright pink lipstick on and a loud yellow dress. Her colorful outfit maybe too much for your eyes, but what you don’t know is that she’s cancer-free for one year now, and she used bright colors to help boost her mood.

Of course, you had no way of knowing that, based on what you saw. You didn’t have the proper information to make an informed judgment. What if you sat down and talked to her for 10 minutes about her journey? Would you still make the same harsh judgments?

The Costs of Criticizing Others

It may seem that you can be negative about others without any recompense. However, karma is a powerful thing. Whatever critical views and opinions you meter out to others will certainly come back to you.

Being critical can make you feel horrible, especially when you hurt others. Sadly, this attitude in life helps to perpetuate stereotypes in society. All the negativity you spew out is like venom that is destroying good in the world.

Final Thoughts: Fix Your Negativity so You Can Stop Judging Other People

To fix this negative perception, you must step back and take a good look in the mirror. What is so wrong in your life that you must find fault in others? You’re not the judge or the jury, so ask yourself these questions before rushing to a verdict:

•Do I know this person?
•Am I being fair to them?
•Do I know the whole story, or am I just surmising?
•How would I feel if they thought this about me?

When you ask yourself these questions, you are interrupting your negative thought patterns. It doesn’t feel right to have others look at you and make opinions based on things they know nothing about. Rather, why not find something positive to think about that person.

To the woman with the little girl in the airport terminal, you could have asked her if she needed a hand. You should have thought she was doing a good job by having a young one by herself, as she was flying across the country. When you start looking at things through the eyes of optimism, then it will change your whole outlook.

10 Behaviors of a Person with Genuine Integrity

July 15, 2020 by Power of Positivity

Genuine integrity is rare today. Social media flaunts self-congratulatory tweets and finger-pointing posts. When you meet someone humble, honest, and kind, you take notice.

Genuine integrity has been defined as being honest with strong moral principles or uprightness. People with these qualities make a statement without trying. You want to be around them because they inspire you to be a better person yourself.

Why is integrity important?

Integrity is a person’s moral compass. It’s how you live your life. It guides you in everything you do, whether it’s in your family, faith, work, or school. If you have integrity in your life, you’ll be more peaceful and happy because you aren’t trying to be someone you’re not. Integrity helps you in life in many ways. Here is a list of some ways integrity helps you.

Being a guide for your life decisions-When you make decisions. Integrity will keep you from making bad decisions. You’ll follow your convictions, and they will keep you on track to make good choices.
Other people will trust you-You will gain others’ trust because they know you’re a truthful and trustworthy person.
Clear conscious– There’s nothing better than having a clear conscious. Lying, stealing, or cheating brings stress and anxiety about getting caught.
Opportunities to lead others-If you’ve proven yourself to have integrity, it will open opportunities to help or lead others. This isn’t because you’re a perfect person, but you have some leadership qualities that you can pass on to others. It’s an honor to help others, and having integrity allows you the chance to get involved in other’s lives.

Traits and behaviors of a person of genuine integrity

Here is a list of traits and behaviors you’ll see when you’re around a person of integrity. It’s not an exhaustive list, but a good beginning. Hopefully, this list will inspire you and enable you to take a step towards living a life of genuine integrity without fear.

Humble people

People with genuine integrity are humble people. They are not arrogant and have a modest estimate of themselves. They don’t think they’re more important than others. A humble person also does these things:

Admit they’re not perfect
Are confident without being prideful
Build others up
Own their actions
Don’t crave fame and success
Grateful people

Honest about their mistakes

People with genuine integrity are honest when they make mistakes. They don’t blame shift or make excuses for themselves. They admit they’re wrong and take the heat appropriately. A person with integrity does not play the victim or feel sorry for themselves. They understand that making mistakes is a very human thing to do and don’t get all bent out of shape when mistakes happen. Their honesty makes it easy for others to admit their mistakes without feeling judged.

Don’t draw attention to themselves.

When you’re with a person who has genuine integrity, you may not be aware of their title or position. They don’t flaunt who they are or what they do. They treat everyone with equal respect without trying to draw attention to their achievements. It’s refreshing to work or hang out with someone like this. They’re secure and just being themselves.

Open to correction

If you correct a person with integrity, they will listen to you. They may even thank you for correcting them. They won’t get defensive or angry. They’ll admit they’re not a perfect person, and that it’s hard to hear correction. But they take real correction to heart and will evaluate themselves to see if what you’re saying is correct. Where they need to change, they will make an effort to improve.

You trust them

You can trust a person of integrity. They don’t act one way sometimes then change at other times. They are consistently the same, staying dependable and steadfast. Additionally, they keep their word to you, and if they don’t, they will apologize. What you see is what you get with them, and this builds your trust in them.

They’re not hypocritical.

People with integrity don’t hold you to one standard and attach themselves to another. They practice what they preach. They aren’t haughty or point their fingers at others because they think others should be like them. They’re fun people to be around because you feel like you can be yourself around them. You feel entirely accepted for who you are around them.

They say sorry

Believe it or not, saying you are sorry is hard. Like the joke about not being able to even spell the word R-O-N-G (wrong), humans don’t like to admit they’re wrong. But people with integrity aren’t afraid to say they’re sorry. Whether it’s your boss or your parent, when they agree they are wrong is a true sign that they are a genuinely real person.

They take responsibility

People with genuine integrity are refreshingly candid about their mistakes. They don’t defend themselves or attempt to minimize what happened. They don’t play the victim card, getting all moody about what they’ve done. People with integrity also show maturity and the ability to own up to stuff without a major meltdown or revengeful attitude.

A person with integrity wants to grow and change.

They listen to others because they want to learn and change. And they love to learn no matter how old they are. They don’t need to surround themselves with people like themselves because they’re comfortable in their skin. Moreover, they can listen to new ideas without being intimidated. People with integrity like to learn from other people because they know they don’t know everything. They have a thirst for learning and growing in every season of life.

They can laugh at themselves.

People who have genuine integrity aren’t afraid of joking around. They don’t mind when you poke fun at them. They’re able to tease you back but not in a vindictive, angry way. They have an agreeable ability to laugh at themselves because they aren’t too proud to make fun of themselves. This kind of person has a good sense of humor but would never make fun of someone in a hurtful manner. They don’t use humor that is cutting or divisive.

How to become a person with genuine integrity

If you have genuine integrity, you live by your convictions and doing what’s right not because you want anyone to acknowledge you for it, but because it’s important to you. You’re true to yourself, even when other people don’t understand or make fun of you for it.

Here are some examples of ways to become a person of integrity in your daily life:

Try to keep your promises even if you need to make sacrifices to keep them.
Don’t gossip about people
Be faithful in small things and big things
Don’t spread secrets about people
If you find something that doesn’t belong to you, look for the owner
Be willing to take the blame for things you do
At work, don’t take extra breaks
Respect your co-workers, boss, and other workers
Treat others the way you want to be treated
Don’t steal items like pens, paper, or other materials from work
Be a good team player
Acknowledge other people’s achievements
Don’t compromise on work; do the entire job required by your boss or company.

Final Thoughts on Leading a Life Filled with Integrity

The world needs people of genuine integrity. Honesty, trustworthiness, and humility never go out of style. These people inspire and challenge us to led better lives. Today, it’s trendy to mock people with integrity. In movies and television shows, they’re the annoying, peculiar person who is no fun to be around.

Of course, in real life, these people with genuine integrity aren’t like that. If you want to have more integrity in your life, don’t worry about what others think about you. You can begin to live a life that demonstrates real integrity today and enjoy the rewards of knowing you are following our convictions, not what others think about you.

Psychologists Explain 10 Ways to Cope with Disturbing Thoughts

July 15, 2020 by Power of Positivity

We, humans, are notoriously complicated beings. One minute you’re extremely angry at someone, and the next minute, we feel immense gratitude for them. You may wonder how to deal with your fluctuating disturbing thoughts.

It’s normal to have negative thoughts about your life, family, friends, and work. Depending upon the day, you may feel angry, sad, happy, or excited. You’re a bundle of emotions and thoughts and sometimes challenging to unravel them.

Some factors that may trigger those disturbing thoughts.

Anxiety-When you’re anxious, your thoughts can be affected negatively. You may have disturbing dreams related to your anxiousness. Anxiety steals your happiness and fills you with a dread of what’s coming.
Stress-Stress at work or home affects your thoughts. Stress disrupts your sleep and makes you feel like you’re not able to cope. Lowering your stress levels or finding ways to relieve stress can improve your thoughts and outlook on life. Exercise, do yoga, or used mindfulness techniques when you’re feeling stressed.
Illnesses- Certain illnesses produce negative thinking. One study found patients with heart failure were prone to depression and disruptive thoughts. Cancer, rheumatoid arthritis, and other debilitating diseases affect your feelings.
Medications-Certain medications affect your mood and thoughts. If you take medication, check the side effects list to see if your medications could be making you more prone to anxiety or angry feelings.

If you find that you aren’t able to deal with your thoughts and feelings, talk to your doctor.

Ten ways to cope with disturbing thoughts

So, what are ten ways to cope with disturbing thoughts?

Don’t believe everything you think.

Your mind is tricky. It can convince you that something is real when it’s not. Step back and examine what’s behind your thinking. Did you have an upsetting conversation earlier in the week? Was there something said that’s upsetting you? Are you letting your mind run wild with the “what ifs” in a situation? Try to separate what’s real from what’s not real. Once you know that, you’re more able to decide how to unravel your thoughts from your emotions.

Not today, disturbing thoughts

Let those disruptive thoughts know who’s in charge. If you have a troubling idea, ask yourself if where it came from and why you thought it. If you had a friend who said that about herself, what would you tell her? Ask yourself if you are blaming yourself or someone else unfairly.

Don’t allow your thoughts to be in charge of you, take control, and root out the reason behind these thoughts. If you’re angry at someone, should you talk with them? Should you forgive them? Look for a positive action rather than giving in to a negative reaction. It makes you in control of your thoughts, rather than your thoughts in control of you.

Take a vacay from your thoughts.

It’s easy to get caught up in your thoughts and let them steal your time and attention. Pull away from your beliefs, give yourself a break. There are many things you can’t figure out right now.

That’s okay. Tell yourself you’ll think about this issue for only 10 minutes each day, then let it go. This way, you give it a bit of your time instead of allowing it to dominate your mind 24/7.

Don’t compare

Comparing yourself with others is dangerous. The comparison trap never produces excellent results. Either you feel better than everyone else, or you feel inferior to everyone else. Both of these things aren’t accurate. How many times have you heard your kids whine, ”That’s not fair”? And you probably told them that life isn’t always balanced. So, tell yourself this you’re tempting to compare yourself to others.

Don’t judge others

Avoid judging others’ motives. You can’t read people’s minds. You’re probably won’t ever know why the lady at the grocery store snapped at you. Instead of brooding over it or feeling angry at her, turn your thoughts around. Try assuming the best about people instead of the worst.

What if she’s having a terrible day? What is someone she loved died? Assuming good motives about people instead of bad ones, helps you avoid disturbing judgmental thoughts about people plus it will keep your mind more peaceful and happy.

We all know that bitter, angry person who judges everyone up one side and down the other. They’re no fun to be around. They didn’t wake up one day suddenly bitter and angry. Over time, they started judging people, assuming they knew motives. Eventually, they saw everything in life as unfavorable. It’s sad to see this. Don’t allow yourself to be that person.

Find gratitude

When you have disturbing thoughts, look for the good in them. That may sound crazy, but even the worst ideas can be seen as something to be used to help you. Maybe you’re feeling angry at your boss for not promoting you. You’d like to yell and scream at him, so he sees how upset you are.

Perhaps the grateful from getting overlooked in that promotion is that you now realize it’s time for a new job. Or probably, the reason your boss gave for not promoting you has a grain of truth. Maybe you should take evening classes and earn your Master’s Degree so that you won’t get overlooked next promotion. Use your disturbing thoughts to propel you to action, instead of a reaction.

Talk to a trusted friend.

Friends are great sounding boards. If you have a trusted friend who knows you won’t share your secrets and can listen objectively without judging you, talk to her. Share your frustrations and anger about your ex-husband’s new wife.

Tell her how mad you feel when she is around your kids. Once you’ve gotten all your thoughts off your chest, you’ll feel better. If you want, you can ask your friend to help you sort out your feelings and thoughts. Get her advice or ask her to hold you accountable.

Positive stuff in, positive stuff out

If you are what you eat, could it also be true that you are what you put into your mind? Scientists think this is true. A recent study found that being on social media too much is linked to patterns of anxiety and depression. Limit your use of social media sites, especially those that cause you to feel inadequate or causes you to compare yourself with others.

Find positive literature to read, upbeat music to listen to, or movies that encourage positivity. The media today loves to tell you about the worst-case scenario. It is possible to be informed without being loaded down with fear. Choose to follow people who are bringing change to the world instead of just complaining about all the problems.

Put good positive stuff into your mind. You’ll be surprised at the good positive stuff that fills your thoughts and actions.

Change your brain with positivity.

Stay positive even when your thoughts are disturbing. Remember who you are; these thoughts don’t define you. You are more than your thoughts. Studies suggest that a positive outlook doesn’t mean you’re never negative; it says you know how to strike a balance. You don’t get stuck in a negative mindset.

You’re a complicated person. You have your good days and bad days. Relax and find ways to get your upbeat self back on track. Don’t be too hard on yourself about negative thoughts. You’ll find a way to unravel them.

One suggestion is to keep a journal. Write down your thoughts and positive quotes or Bible verses that inspire you not to give up. Over time you’ll be able to look back and see how you’ve regained your positive attitude.

It won’t last forever.

We all have periods of negativity. Whether it’s due to hormonal changes, a bad experience at work, or a physical ailment, it’s a normal part of being human. It won’t last forever, so don’t give up. But if you feel like you’re stuck in disturbing, negative thinking patterns, especially if you’re being tempted to self-harm, seek out counseling right away. A counselor is trained to listen and help you with these thoughts.

Final words on coping with disturbing thoughts

Disturbing thoughts can be upsetting and take away the joy in your life. They can also affect yours physically. Over the years, studies have proven there’s a strong link between the health of your body and your mind. Positive thinking helps your brain make certain chemicals that

Reduce your blood pressure
Helps reduce the risk of heart disease
Strengthens your immune system
Lowers stress levels
Prevents insomnia
Prevents stomach problems like IBS
Helps you feel happier and more positive about your life

Who hasn’t had a restless night’s sleep because of troubling thoughts that loom large? Part of being human is dealing with our never-ending emotions and feelings. Hurtful words, being disappointed or overlooked at work, are tempting situations that can lead you to feel angry, cruel, or bitter.

Figuring out what’s real will help you unravel your thoughts as well as resisting the urge to let these them dominate your entire day. Find a way to stay positive.

Keep a journal of your thoughts or talk to a trusted friend to help you gain control of your thoughts. Take control of your thoughts; don’t let them control you. Hopefully, these tools can help you fight your disrupting thoughts, so the next time such views hit you, you’ll say with confidence, “Not today, disturbing thoughts!

7 Ways to Connect With Nature (Without Leaving Your House)

July 15, 2020 by Power of Positivity

You don’t always have to go on a big hiking trip or even leave the city to connect with nature. In fact, you can get a taste of the great outdoors without even having to leave your house! With the pandemic going on, many people don’t want to risk going out and getting sick, so they’ve had to get more creative with their time. The lockdown forced us to learn how to enjoy the simple things again, like connecting with nature and slowing down a little bit.

You might wonder how you can bring the outdoors inside so that you don’t have to risk exposing yourself to the virus or allergens in the air. Of course, you can’t enjoy things like hiking and adventure sports in the comfort of your living room, but you can bring the healing properties of nature into your home. Below, we’ll go over how you can still get the benefits of the outdoors without even having to step foot outside.

“In every walk with nature, one receives far more than he seeks.” – John Muir

Here are seven ways to connect with nature (without leaving your house):

Buy some house plants.

House plants not only look beautiful, but they have plenty of health benefits as well! Adding plants to your decor brings a slice of nature inside while helping to purify the air and boost negative ions in the environment. Negative ions, ironically, help us feel more positive and vibrant by increasing oxygen flow to the brain.

You have likely experienced this feeling while walking on the beach or through the mountains, soaking up the energy from tens of thousands of negative ions. House plants contain a smaller amount of negative ions, but still enough to boost your mood and make you feel more energetic. Here are some other benefits of house plants:

they remove toxins in the air such as allergens, dust, and mold
they help you feel more relaxed and calm
houseplants may improve concentration and productivity
taking care of plants gives you a feeling of pride and accomplishment

If you’ve been missing out on connecting with nature, buy a few plants, so you get the benefits of the outdoors without having to leave your home.

Listen to nature sounds on your phone, or buy a sound machine.

If you can’t get out to a waterfall or beach, bring those healing sounds right into your home to get similar benefits. Whether you find a relaxing video on YouTube or buy a sound machine with nature sounds, you will feel calmer and connected to Earth. Nowadays, you have dozens of options to choose from to bring the power and tranquility of nature to your ears right from your bed or couch.

Of course, it doesn’t compare to experiencing nature scenes in person, but if you don’t feel comfortable traveling to these places right now, the sounds can provide some of the same rewards.

Have some essential oils on hand.

Essential oils make an excellent way to connect with nature while helping you with various ailments, such as anxiety or depression. Here are some of the most popular essential oils as well as what conditions they treat:

Peppermint:

This oil can aid in conditions of the stomach, such as IBS or Crohn’s disease. It also helps with headaches and nausea.

Lavender:

Perhaps one of the most popular oils, lavender can treat mental disorders such as anxiety and depression due to the calming effect it has on the nervous system. Some researchers say it can help with sleep disorders such as insomnia as well.

Tea tree:

This oil has plenty of antibacterial and antifungal properties. It can be used to treat wounds, control dandruff, and get rid of head lice. It can also be used to treat athlete’s foot.

Bergamot:

This oil can help to relieve stress and ease chronic pain and inflammation.

Chamomile:

Used in lots of teas designed to help people fall asleep faster, chamomile can ease anxiety and stress as well as aid in sleep disorders.

Researchers explain the many benefits of chamomile and how to use it.

Jasmine:

This oil not only smells lovely but is used in many desserts due to its sweet taste. It can be used as an antidepressant, sedative, and antiseptic.

Eucalyptus:

Eucalyptus oil can help get rid of odors from mildew as well as alleviate coughs and other symptoms of colds.

Ylang ylang:

This can help reduce tension and stress due to its light floral scent, which helps ease the mind of worries.

Watch movies/TV shows or read books with nature themes.

Another great way to combat cabin fever, books, and TV shows can transport you to another world far away from your living room or bed. Of course, it won’t feel quite the same as getting out in nature yourself, but sometimes viewing it on our TV or phone can provide some of the same benefits. In fact, some studies have shown that even looking at nature can boost positive emotions and improve brain function.

Since we evolved around the bountiful plant and animal life, our modern environments don’t cater to our natural instincts. Many studies have shown that people in urban environments have poorer mental health than those who reside in more rural areas. Even if you live in a bustling city, however, you can always bring nature to you in movies and books. You will probably feel more relaxed, just viewing beautiful nature scenes.

Spend time in your backyard.

You don’t have to travel very far to get the benefits of nature – just walk out your back door and enjoy the sound of the birds and the feel of the crisp grass beneath your feet. Sit in a lounge chair with an ice-cold glass of lemonade and just enjoy the art of being for a while. It might not compare to Mt. Everest or the Caribbean Sea, but you can still take in the wonders of nature right from your backyard.

You could even build a birdhouse if you want to attract more animal friends into your yard. Even if you don’t consider yourself particularly skilled in woodwork, a quick online search can show you how to build one yourself. Use your downtime to enjoy the little things in life, like connecting with nature at your own home.

Start a garden.

Many people have used this time to harvest fresh fruits and veggies, as the food supply seemed a little uncertain at the beginning of the pandemic. Since a lot of people didn’t have to go to work, they used this free time to learn how to garden so that they could become more self-sufficient.

You don’t even need a huge space to grow your produce. Some people have also used 5-gallon containers found at hardware stores to grow their plants in. Others chose to grow herbs on their windowsills or even use a kiddie pool to plant some fresh food. Work with the space you have and make sure to grow with the seasons, so you have the best chance at producing a good harvest.

You don’t need to have a green thumb to get started in gardening; with a little practice and effort, you will have a harvest in no time.

Decorate your home with nature scenes.

Cabin fever making you feel stir crazy? Don’t worry; you can still enjoy nature in your own home by decorating your space with beautiful wilderness scenes. Buy tapestries that have nature on them, such as trees, mountains, and rivers. You could also purchase paintings or pictures of nature, or even hang up your nature photography if that’s your thing.

Get creative with how you decorate – it doesn’t have to take a lot of time or resources to remind yourself of the wonders of nature. Even a small plant or a coffee cup with some trees on it can invoke feelings of peace and joy. Do whatever it takes to remind yourself how it feels when you walk through a forest or see mountains for the first time. Make it feel cozy and welcoming if you’ve been spending more time in your home, and that way, you’ll never want to leave!

Here’s how to clean your essential oil diffuser.

Final thoughts on how to connect with nature from your own home

As strange as it may seem, you don’t have to travel thousands or even hundreds of miles to enjoy the great outdoors. Whether you plant a garden, sit in your backyard enjoying the nature sounds, or buy houseplants, you can still connect with nature at home. You could also purchase essential oils that will ease your mind and help you relax, or purchase paintings or photos of nature to hang up around the house.

Finally, utilize the invention of technology by listening to nature sounds on your phone or watching shows on TV about exploring the outdoors. Or you could go to your local library or download books about nature. As you can see, you have plenty of options for connecting with nature without even having to get in your car!

Humble people

Honest about their mistakes

Don’t draw attention to themselves.

Open to correction

You trust them

They’re not hypocritical.

They say sorry

They take responsibility

A person with integrity wants to grow and change.

They can laugh at themselves.

Don’t believe everything you think.

Not today, disturbing thoughts

Take a vacay from your thoughts.

Don’t compare

Don’t judge others

Find gratitude

Talk to a trusted friend.

Positive stuff in, positive stuff out

Change your brain with positivity.

It won’t last forever.

Buy some house plants.

Listen to nature sounds on your phone, or buy a sound machine.

Have some essential oils on hand.

Watch movies/TV shows or read books with nature themes.

Spend time in your backyard.

Start a garden.

Decorate your home with nature scenes.

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