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10 Ways to Show People You’re Smart Without Saying Anything

June 9, 2020 by Power of Positivity

Being smart in this world isn’t everything, but it sure helps.

For the sake of non-confusion, let’s define the word ‘smart’ for our reference. We’ll set the term as:

having enough mental and emotional aptitude to succeed in your life’s goals.

Some people equate smartness with a high I.Q., but there are plenty of people with an off-the-charts I.Q. who live a self-described miserly existence. Is this, then, a good, practical definition of “smart”? What’s the use of being highly intelligent if your life is chronically unhappy?

Say someone you know has a 150 I.Q., an exceptionally high score – almost genius level. Yet, they live their life in a state of self-perceived lack – of relationships, fulfillment, and meaning.

Is this smart? After all, shouldn’t someone this “smart” be able to figure out the source of the shortcomings of their lifestyle and make the necessary changes?

Therein lies the problem of equating intelligence with smarts.

Being smart involves a keenness for navigating life. Perhaps this is why Stephen Hawking, the late, great theoretical physicist, once remarked, “People who boast about their I.Q. are losers.”

In other words, to be considered ‘smart,’ there need to be present a certain degree of emotional intelligence. Emotional intelligence, or ‘E.I,’ is broken down into four categories: self-awareness, self-management, social awareness, and relationship management, and includes such factors as:

Knowing your emotional states
Managing your emotions
Motivating yourself
Recognizing and understanding other people’s emotions (empathy)
Managing relationships

A rather broad definition of smarts, but there you go.

In this article, we’re going to discuss why it’s beneficial to (subtly) display your smarts to others. We’re not talking about bragging or waving around your college diploma. We’re talking about small, everyday activities and behaviors that you are smart and capable.

Let’s get to it then!

10 Ways to Show People You’re Smart

“Be as smart as you can, but remember that it is always better to be wise than to be smart.” ~ Alan Alda, 6-time Emmy Award and Golden Globe Award winner

As you go through this list of ten things to do to show people you’re smart, you’ll no doubt read items that you think are basic common-sense. This shows awareness; another quality often left out of the intelligence “equation.” It’s also a critical aspect of smartness.

Without further ado, here are ten ways to show people that you’re smart!

1 – Always be on time

“A man who dares to waste one hour of time has not discovered the value of life.” ~ Charles Darwin, founder of the Theory of Evolution

To be on time is to demonstrate your self-awareness and sense of responsibility. People who are chronically late are perceived as unreliable, untrustworthy, and undisciplined. None of these traits should ever be associated with a smart person.

People who achieve their goals are masters of their time. Take Charles Darwin as an example. By his own account, Charles Darwin didn’t possess any kind of extraordinary intellect. Something he did possess was mastery over his time.

It is said that Darwin would observe different animals for hours, ensuring that all of his work was done as meticulously as possible. The only way he could do this, of course, was to carefully allocate his waking hours for what he perceived to be his life’s most important tasks.

2 – Be a good listener

“It takes a great man to be a good listener.” ~ Calvin Coolidge, 30^th President of the United States

Really quickly: Think of a couple of people in your life who are good listeners. People whose eyes remain fixated on yours while you speak. People who always seem to offer excellent and timely advice.

What characteristics do you associate with them?

The odds are that “smart” is up there.

The reason is simple: it’s challenging to be a good listener. To listen well requires the honing of attention and the trait of open-mindedness. It also involves restraint and the ability to control impulsive thoughts.

These qualities are the bedrock of active listening – the ability to remain receptive to the words of another and to offer a timely, relevant response.

3 – Spend money wisely

“Don’t tell me where your priorities are. Show me where you spend your money, and I’ll tell you what they are.” ~ Dr. James W. Frick, former Vice President for the University of Notre Dame

Did you know that most countries with the highest personal savings rates (money left after taxes/bills/etc.) tend to have lower incomes?

In other words, saving money has nothing to do with money coming in or out. It has everything to do with prioritizing.

Smart people save and spend money wisely, period. They know that going to war with yourself over why there’s nothing left in the bank isn’t worth it.

Fortunately, this is a problem that’s quite easy to fix!

Come up with an accurate budget of your average monthly expenses and income. Don’t allow the former to exceed the latter. Yes, you may have to cut back or eliminate costs.

In a few months, you’ll have a bit of cushion!

4 – Get organized

“For every minute spent organizing, an hour is earned.” ~ Benjamin Franklin, American statesman, inventor, and philosopher

So many of us waste time and energy simply because we’re unorganized. A smart person doesn’t allow this to happen.

Simple things like putting your keys in the same place, automating your savings, spending a few minutes cleaning up your workspace – and so on – can save you time and make your life easier.

Start by identifying the most significant time and energy wasters in your life. What can you do to ease the burden?

5 – Be polite

“Please be polite. Nothing in life should erode the habit of saying thank you to people or praising them.” ~ Sir Richard Branson, Founder and CEO of the Virgin Group

Politeness displays that you have a sense of sophistication and selflessness. Doing things like holding the door open or helping an elderly adult with their groceries not only feels good but contributes to your self-esteem and self-worth.

Rudeness, on the other hand, sends the opposite message. Rude people are perceived as ignorant and social misfits – two words that are never applied to someone smart.

6 – Have a sense of style

“Fashion is the armor to survive the reality that is everyday life.” ~ Bill Cunningham, American fashion photographer for the New York Times

We don’t buy into the extreme materialism that has seemingly dug its hooks into the collective psyche of developed countries. This top isn’t about greed, adornment, or braggadocio.

It’s about presentability.

Appearance still matters in many ways, including how smart you appear to others. Take a pair of eyeglasses, for example. Do they not transform the wearer into a more studious form?

Bottom line: own a nice pair of slacks and some decent dress shoes. Patch, repair, or replace clothing as needed.

7 – Remember the details

“The difference between something good and something great is attention to detail.” ~ Charles R. Swindoll, Christian pastor, author, and educator

Details run our life. Those whom others perceive as smart pay close attention to those details. Failing to do so can result in adverse consequences, up to an including the catastrophic.

Getting better at paying attention to detail requires the honing of both selective and sustained attention. Selective attention is the ability to choose a specific stimulus out of many, while sustained attention involves holding the attention onto the stimulus (e.g., a task or target).

Attention is analogous to a muscle. Use it, and it becomes stronger, don’t, and it atrophies. Some useful exercises for strengthening focus include meditation (of course), reading, and physical activity.

8 – Take notes

Okay, so you may feel a bit embarrassed by taking notes at your next meeting. But you know what? It sure as heck conveys a positive message.

First and foremost, taking notes shows your commitment to excellence. Second, it shows that you’re willing to study to get better.

Being a smart person requires that you remember the essential things. Unfortunately, we tend to be somewhat biased in this regard, thinking that we’ll remember more than we actually will.

This is where taking notes can help a ton. It’s also an easy, subtle way to show off your smarts.

9 – Keep the right company

“Tell me with who you associate, and I will tell you who you are.” ~ Johann Wolfgang von Goethe, German writer and statesman

Speaking of easy ways to appear smart (or not), there’s who you choose to call your friends. Fair or not, who you “hang out” with is seen as a reliable indicator of your judgment – and thus, smarts.

The choice to keep in good company isn’t an exclusionary or elitist ideal. We tell our kids all of the time to avoid the “wrong crowd,” after all. While we’re a bit less susceptible to corrosive influences as an adult, it’s still essential to associate with the right person; if for none other reason than to be seen as having good character and judgment.

10 – Take care of your body

“Take care of your body. It’s the only place you have to live.” ~ Jim Rohn, entrepreneur, author, and motivational speaker

While some people care for their body to boost their egos, we seek a more holistic reason.

The best one: well (or poorly) your body is taking care of will affect (positively or negatively) everything that you do. Energy levels, susceptibility to disease, and degree of mobility are all influenced – to a great extent – by how you care for the body.

With this in mind, try to get at least 30 to 45 minutes to light to moderate exercise every day.

Final Thoughts on Showing People How Smart You Are Without Bragging About It

Taking these actions puts your “smarts” on display. You won’t need to tell others how sharp-minded you are. Indeed, your behaviors will speak volumes about you.

Trainers Explain 10 Ways to Melt Away Inner Thigh Fat

June 9, 2020 by Power of Positivity

Are you searching for ways to shed excess inner thigh fat? Rest assured, you are not alone in this quest.

Leg fat can be stubborn. Sadly, it’s a growing problem as you get older. This is because when you reach a certain age, and you gain weight, new fat cells develop in your thighs and hips. Even gaining a few pounds can add new fat cells to your legs. Many people wonder how to lose their thigh fat.

Once you reach adulthood, you tend to gain fat in your legs, hips, and thighs whenever you gain weight. This is, in part, due to your genetics, but a fact of adulthood. Sadly, you can’t spot-reduce in just one area of your body like your legs, so you need to reduce your all-over body fat with healthy eating and exercise. Over time, your body will burn fat all over your body, including your thighs.

10 Effective Ways to Lose the Inner Thigh Fat

1 – Reduce just 500 calories

Eliminating only 500 calories from your daily calorie intake helps you burn body fat, including on your thighs. First, figure out how many calories you’re eating to maintain your current weight. Then subtract 500 calories from that number, and you’ll get the number of calories you need to eat to lose body fat.

By following this plan, you could lose one pound a week without exercise. If you exercise, you’ll lose two to three pounds a week. This is a simple way to approach losing body fat. When you drop the 500 calories, you’re apt to feel hungry.

Eating smaller portions several times per day, usually four to six times a day, will help stave off your hunger. Be sure to eat nutrition-rich, fibrous foods when you eat your small meals. Here’s a list of healthy foods to try.

Blueberries
Strawberries
Nuts
Yogurt
Whole grain pasta
Quinoa
Oatmeal
Lean turkey and chicken
Hot peppers
Edamame
Dark chocolate
Potatoes

2 – Drink lots of water

Drinking fresh water helps lose your body fat in several ways.

It helps you feel full: Water is a low-calorie way to feel full. Plus, drinking water prior to your meal will help you eat less. Drinking just a couple of glasses of water prior to a meal can help you lose weight. The water fills up your stomach so you’ll take in fewer calories.
Helps rid your body of toxins: Drinking lots of water helps your kidneys eliminate the toxins. It also helps rid your body of excrement. Otherwise, you will get constipated. Water flushes out your system keeping your skin smoother, you’ll feel less bloated, and you’ll have increased energy.
Metabolism boost: Drinking more water, boosts your metabolism by up to 30%. It aids your digestion, the absorption of nutrients, and your body’s fat-burning abilities.

Try these eight exercises to melt away thigh fat.

3 – Lower your carbohydrates

Eating fewer carbs will help you slim down your thighs. When you eat carbs, your body turns them into glucose, which is stored in your muscles, liver, and other cells for your body to use later, or it gets turned into fat.

Lowering carbs reduces your insulin levels, which makes your body burn the stored fat. It’s a healthy way for the body to get energy since you’re eating fewer carbs. This will cause fat loss. One warning: when you cut out too many carbs at once, you may feel fatigued, dizzy, constipated, and nauseated. It’s best to determine how to eat fewer carbs without causing too many side effects.

Studies did find, though, that low-carb diets don’t help you lose weight any better than other foods did if you ate a low enough amount of calories.

4 – Eat more protein and fiber

Higher protein plus fiber can help you lose leg fat. You’ll feel more satisfied, so you won’t eat as much. Protein kicks up your metabolism, so you burn more fat. Fiber helps shed waste with greater efficiency as you metabolize your food.

5 – Aerobic exercises

Aerobic exercise revs up your metabolism. It gets your heart rate going and helps your body burn fat. You’ll lose weight faster as you include aerobic exercises into your exercise routine. You don’t need to join a gym (unless you want to).

Here are some excellent aerobic exercises to try.

Jumping jacks

Jumping jacks provide a full-body workout. It kicks up your heart rate and helps you lose body fat quickly. Your legs are getting a good work out so you’ll feel the burn, but that’s okay because, in turn, you’ll slim down your thighs.

Jumping rope

Jumping rope may not be something you’ve done since you were a kid. That’s okay. Pick up the rope and get started. When you jump rope, you’re revving up, and you’re giving your body a good workout. Jumping gives your legs a great workout, just like it did when you were a kid. It’s a tremendous form of exercise you can do anywhere with an inexpensive jump rope and a good pair of shoes.

6 – Yoga

Yoga is a helpful way to lose body fat, especially in your legs and thighs. More rigorous types of yoga (think hot yoga) facilitate the fastest weight loss. Additionally, you will also tone your muscles and gain better balance. It’s easier on your joints than aerobic exercises, so you’ll be less prone to injury.

7 – HIIT training

HIIT training is short bursts of aerobic exercise. HIIT kicks up your metabolism, causing you to burn fat and calories. The HIIT training sessions require you to push yourself hard for 20 to 90 seconds, which is enough to give you great benefits. You take short rests in-between, but your body is still burning fat. Over time, you can add seconds to the HIIT training sessions to build stamina and burn more fat.

8 – Walking

Rapid walking is a good workout. You should walk at least 20 minutes at 3.0 to 4.5 miles per hour to get weight loss benefits. Walking helps your body burn fat but also slims down your legs and thighs. Daily walking improves your mood and is easier on your joints than jogging or aerobic exercises. It’s free, all you need is a good pair of shoes and a place to walk.

9 – Inner thigh fat exercises

Besides the other suggestions for melting away your thigh fat, spot exercises which concentrate on giving your leg and thigh areas a good workout are helpful to slim down your thighs. Here are some useful exercises that can help burn fat the tough areas.

Lunges

Keep your body straight and your shoulders slightly back. Relax with your chin up. Use your core, not your upper body, to perform the lunges. Using one leg, step straight ahead while bending so your knees are at a 90-degree angle. Your front knee shouldn’t be extended too far. Don’t let your other knee touch the floor. Balance your weight on your heels as you push yourself up into a starting position. Repeat as many as you can. Build up the number of lunges over time.

Squats

Stand comfortably while pointing your toes outward. Some people like to have their feet the same width as their shoulders for better body control. Tense up your abs and squat down while pressing your butt slightly backward. Keep your knees in line with your toes to prevent too much pressure on them. Go slow and work your way up.

An alternative squat:

Sit on the edge of a straight-back chair or bench. Push up, raise your legs a bit, then stand up. Keep doing this over and over. You’ll start to feel the burn. You get the exact same workout as you do with squats, without the pressure on your knees.

Leg kicks

Lie on your back. Your arms should be straight out at your sides with your palms out. Bring up one leg without bending it. Then, alternate the other leg until you are kicking one leg then the other.

Hip raises

Lay on the floor, bending your knees, keeping your feet flat. Put your arms at your sides outwards. Brace and raise your hips off the floor, squeezing your abs and glutes. Hold for a slow count of 5, then lower your hips down. Repeat at least 15 times, building up over time.

10 – Remember to practice positive thinking

Losing body fat, especially in your thigh and leg fat area, will take patience plus endurance. It can’t happen overnight, but it will take week after week of consistency. You’ll be tempted to give up. Stay positive and focus on your goal. Don’t give up.

Read about the connection between BMI (body mass index) and overall wellness.

Final Thoughts on Persistence in Your Efforts at Shedding Inner Thigh Fat

Spend time every day, reminding yourself of your accomplishments, whether big or small. It doesn’t matter as long as you’re taking a step in the right direction. Even if you accomplish small goals like walking your dog more often, that’s okay. This is a met goal, and you’ve established new habits. So you should feel encouraged.

Keep a journal of your goals, setbacks, and successes. Set aside one section to write down your feelings. Over time, as you reread these entries, you may see what triggers your failures and what helps your successes. If you stay on track and follow these suggestions, you will lose weight, reduce your leg and inner thigh fat. In time, you will feel proud of your slimmer figure.

20 Healthy Food Swaps That Most People Overlook

June 9, 2020 by Power of Positivity

The obesity problem in America continues to grow out of control. There are fast food restaurants on every corner, and it’s cheaper to buy sugar and carbohydrate eats than fresh produce and healthy food. You don’t have to break the bank to get healthier. You can make healthy food swaps that can have a vast improvement in your life.

20 Food Swaps That Work

Dieting is hard. If you’re tired of fighting the battle of the bulge, it’s possible that you are making it way more complicated than it needs to be. Perhaps, you can just make some simple food swaps and lose the weight you want and be healthier. Here are some easy food swaps you can make to help you become a better you.

1. Coconut Flour for White Flour

Coconut flour is sweet and looks like white flour. Those on low carbohydrate diets know that it can be substituted for traditional flour when you add a bit more moisture to the mix. That means that you can make beautiful desserts and baked goods with this simple food swap.

Keep in mind that you will need to adjust the recipe’s moisture content to ensure your goodies aren’t too dry. Coconut flour cannot be used as a 1:1 ratio with traditional flour, but it’s a great substitute.

2. Greek Yogurt for Sour Cream

Greek yogurt is full of essential vitamins and minerals that your body needs. However, it can easily be replaced in recipes for sour cream. You can spice up plain yogurt and use it on tacos and in other Mexican dishes. What could be easier than this simple, healthy food swap?

Greek yogurt is so good for you because it has probiotics that you need for gut health. It’s creamy, delicious, and can be used in so many recipes.

3. Tofu for Scrambled Eggs

One of the great benefits of Tofu is that it’s tasteless, and it will take on the flavor of whatever it’s cooked with. However, you can season tofu and make scrambled type eggs with ease. Vegans who crave those egg delights but don’t eat animal products have been using this simple swap for years.

4. Air Fried Chickpeas for Peanuts

Your air fryer is your friend when it comes to healthy cooking. While peanuts aren’t super bad for you, they do have a high mold content as they contain aflatoxin.

While they are stored in silos with high heat and humidity, the carcinogens found in these nuts can be dangerous to someone with a compromised immune system. Thankfully, chickpeas are the perfect solution.

If you love peanut butter but worry about the aflatoxin, use almond, cashew, or another nut butter variety.

5. Avocado for Mayo

What can’t you do with avocado these days? If you love the creamy zing that mayo gives to sandwiches, why not substitute it with a healthy avocado? It’s genuinely going to amaze you by how much flavor it adds to your food.

While you’re mashing that avocado, why not make some guacamole? How amazing would it be to slab a bit of that on your sandwich?

Learn fun new ways to enjoy Greek yogurt.

6. Almond Flour for White Flour

Almond flour is another flour product that is easily substituted for the white varieties. You will need to adjust the water or milk amounts as it tends to be a bit drier, but you can have baked goodies that are keto-friendly and yummy.

Ensure that you use pure, blanched almond flour and not almond meal as they are not created equal. The meal will give your product a grainy and chunky consistency while the flour will be more like traditional flour.

7. Ghee for Butter

Who doesn’t love ghee? If you want to cook healthy, then gee is a great choice instead of butter. It has a high smoking point and is full of flavor. It a healthy fat that you should add to your diet.

Some people say ghee has healing powers, but unlike butter, you don’t need to store it in the refrigerator. So it’s easier to manage and lasts way longer.

8. Cauliflower for Rice

Cauliflower has become a wonder food in the low carb world. You can make it into a mock macaroni and cheese, potatoes, or even rice. When you mix with seasonings and fresh herbs, you can’t tell you’re not eating traditional rice.

All you need to make rice is a cheese grater and a few minutes. Though you can buy it in the freezer section already made, the preservatives they use to give it an often weird taste. It’s best to use fresh cauliflower and make your dish.

9. Olive Oil for Vegetable Oil

Olive oil is a staple that should be in everyone’s cabinets. It’s far healthier than vegetable or canola oil, which is high in saturated fats. This immune-boosting oil is full of flavor and antioxidants.

10. Dairy Milk for Almond Milk

Whether you are vegan, vegetarian, or don’t like cow’s milk, then almond milk is a great food swap to consider. It has little to no sugar and won’t bring on all those lactose related problems either.

11. Spaghetti Squash for Spaghetti

The spaghetti squash is one of the most exciting vegetables around. When you roast this vegetable, the insides turn to spaghetti-like consistency. Mix it with your favorite sauce, and you have a healthy, delicious meal.

12. White Sugar for Pure Maple Syrup or Honey

Unlike white sugar, maple syrup and honey have a low glycemic index, which means it won’t impact your sugar the same. Both are from nature and provide the sweetness you desire in your coffee, tea, or baked goods.

13. Dried Fruit for Fresh Fruit

When fruit is dried, it increases the sugar content. However, fresh fruit is much healthier for you. While dried goodies may be easier to transport, make the food swap for fresh to decrease sugar and carbohydrates.

14. Potatoes for Sweet Potatoes

Potatoes get a bad rap because they are full of starches and sugars. However, the sweet potato is a healthier option. You can use sweet potatoes in a pie, French fries, or to top with cinnamon and ghee for a full delight treat.

Here are 15 tasty ways to enjoy sweet potatoes.

15. Sugary Drinks for Water Infused with Fruit

Put down the sodas and fruit juices as you should eat your calories and not drink them. However, you can fill your water with fresh fruit and allow it to infuse with flavor. The best part is there is little to no sugar, and the taste is fantastic. You can get creative with your infusions.

16. Rice for Quinoa

Quinoa and rice are both grains, but quinoa is considered the super seed. It has three times the vitamins and minerals of rice, and it has anti-inflammatory properties that your body needs. You can use it in place of rice for an exciting alternative that’s better for you.

17. Potato Chips for Kale Chips

Food swaps like kale chips for potato chips have become staples. Kale chips have almost no calories, and you can flavor them however you want. The best part about these chips is that they have no fat or carbohydrates. Keto dieters have found it’s the best way to get their crunchy fix without running their carb count.

18. Granola for Oatmeal

Oatmeal is delicious, and it has way less fat, sugar, and carbs than granola. Granola is highly touted as healthy, but it’s full of so many extras that your body doesn’t need. If you love that crunch, then use oatmeal and nuts to give you that crunch without all the extras your body doesn’t need.

19. Mayonnaise for Mustard

Mayonnaise isn’t all bad, but it’s full of fat. If you want to eat a low-fat diet or are vegan and don’t do animal byproducts, mustard is the best choice. Mustard is full of flavor and comes in many varieties. It’s one of the great food swaps because it has no calories, fat, sugar, or anything harmful.

20. Milk Chocolate for Dark Chocolate

Okay, if you absolutely must have chocolate in your diet, then you do have options. Dark chocolate is not remotely in the same playing field as the milk varieties. Dark chocolate is full of heart-healthy antioxidants, it has a lower sugar and carbohydrate content, and it tastes delicious.

It’s been known to raise HDL and Protects LDL from oxidation as well as lowers your blood pressure. Some food swaps are delicious.

Final Thoughts on Making Food Swaps for Improving Your Health

If you’re concerned about your health, then making a few simple food swaps can increase your immunity, reduce inflammation, and keep heart disease at bay. If you incorporated just a few of these simple swaps into your life, you would tell the difference in your waistline and overall well-being.

10 Mental Illnesses That Can Make You Feel Lethargic

June 9, 2020 by Power of Positivity

Do you feel exhausted all the time? Is it all you can do to drag yourself out of bed in the morning to start your day? Are there days when the world seems to be overwhelming, and you cannot even function?

You should know that you are not alone. Many people fight fatigue daily. It’s one of the most common reasons for a visit to your doctor’s office. Now, you should know that there are 100s of explanations why you’re lethargic, and finding the exact cause isn’t always so cut and dry.

Reasons Why You May Feel Lethargic

When you head to the doctor’s office with a complaint that you’re exhausted, it’s hard to pinpoint the cause. They will run a battery of blood tests to see if there is anything out of whack that could be causing your symptoms.

Here are the most common medical problems that cause you to be lethargic.

•Low Thyroid Function
•Cancer
•Chronic Fatigue Syndrome
•Fibromyalgia
•Iron Deficiency
•Anemia
•Diabetes
•Adrenal insufficiency
•Endocarditis
•Sleep Apnea
•Mental Illness

Mental Illnesses That Cause Fatigue

Mental illness is a broad category that is used to describe disorders of the mind. Since you can’t take a blood test or a physical examination to determine a mental health problem, doctors must rely on gut instincts and the questions you answer.

If you’re constantly lethargic and feel there is a mental issue to blame, it could be one of these conditions.

1. Depression

It’s estimated that there are more than 17.3 million people in the United States that battle depression. There are different varieties of this illness, as some can be acutely brought on by circumstances or ongoing.

Depression should not be confused with the blues. It’s normal for people to experience times where they are low in life due to circumstances beyond their control. However, depression is a mental illness that lasts for more than a few weeks.

When you can’t shake the downtrodden feeling you have, then it may be depression. Since depression’s number one symptom is feeling lethargic, doctors might first consider this diagnosis before ruling out more serious health concerns.

2. General Anxiety Disorder

General anxiety disorder is a condition that affects more than 18 percent of the adult population in this country. It’s a disorder that is generalized because its symptoms are varied to each person. The most common symptoms of this disorder are nervousness, dizziness, lethargy, disassociation, and panic attacks.

A person who fights anxiety struggles continuously because their mind won’t stop. They may find going to sleep difficult because they ruminate about their problems. Not only does the condition cause exhaustion, but it’s hard to sleep when you have irrational worries that keep you from getting the rest your body needs.

3. Bipolar Disorder

Bipolar disorder is a condition where a person can go long periods without rest, which is called the manic phase. If you suffer from this condition, you may spend money you don’t have, engage in risky behavior, and have a short fuse.

During a manic phase, you will not require sleep, but there is also a depressive phase to this condition. During this period, you won’t be able to get enough rest. Your body may be so rundown from the months of mania that you could sleep 20 hours a day.

Though bipolar is more common these days, it can be treated. The manic and depressive phases can be controlled, and you can live life to the fullest.

Learn how to identify an eating disorder (and find help).

4. Obsessive-Compulsive Disorder

While OCD or obsessive-compulsive disorder falls under general anxiety, it’s also significant enough to be considered an independent diagnosis. OCD is a condition where people are so anxious because their minds obsess about things beyond their control.

It’s not uncommon for the person that suffers from OCD to count, lock, unlock the door numerous times, and do things in a particular order. It’s the obsessive nature of this condition that causes you to feel lethargic.

While the condition itself doesn’t make you tired, your mind won’t stop, and you partake in ritualistic behaviors that can cause exhaustion.

5. Autism Spectrum Disorder

Autism Spectrum Disorder is a condition that is split into five types. Neurological and cognitive delays and abnormalities mark the symptoms of this condition. While it’s not a mental illness, it’s worth including.

Here is why.

If you have this condition, you will have issues communicating and interacting with others, which can be exhausting.

Additionally, the repetitive behaviors and difficulty understanding what’s going on in the world around them can wear their body down. People with ASD often will sleep too much or too little, depending on the severity.

6. Factitious Disorder

If you are suffering from a factitious disorder, then you are a hypochondriac obsessed with sickness. Every pain in your body will cause you to think that you’re dying or having a significant illness. While you should know that people suffering from this condition don’t do this on purpose, the underlying root of this disorder is the desire for attention.

You may be lethargic as your mind is continuously ruminating on medical problems and treatments needed. Plus, you can exhaust yourself by running from hospital to urgent clinics and to drug stores trying to get help. The condition is rare, as less than one percent of the population has it.

Psychologists reveal the 25 most-diagnosed phobias in the world.

7. Schizoaffective Disorder

A person that has schizoaffective disorder has a combination of schizophrenia and bipolar. This illness has times of psychosis and mental instability. It’s not uncommon for this person to have delusions or hallucinations, but not everyone will experience these symptoms.

The schizoaffective individual may find that their mind is always caught up in paranoia, and they can experience mania and depression too. The suicide rate of this disease is high, as it’s hard to treat. However, it’s understandable why exhaustion is considered normal with these folks.

8. Schizophrenia

Schizophrenia is one of the most severe of all mental illnesses. An impaired way of thinking marks it. This person will often feel that someone is out to get them. They are usually fearful of anyone and everything.

They will have either auditory or visual hallucinations or delusions. It’s challenging to treat these folks because they have little trust in the medical community.

It’s easy to see that hallucinating and having delusions and a high level of paranoia makes it difficult to sleep.

9. Trichotillomania

The person with trichotillomania pulls their hair out and picks at their skin continuously. It’s a nervous habit that is caused by extreme anxiety. People with this condition will pull out their eyebrows, eyelashes, and hair.

It’s not uncommon for this person to stay up all hours picking and pulling. Their obsession may keep them up at night, and it can cause them to feel lethargic.

10. Depersonalization Disorder

People who suffer from depersonalization disorder often feel like robots or that they are living in a dream world. The world may look like a cartoon to them, and they have a hard time adjusting to their surroundings. This mental health concern can come and go, or there can be periods where it’s non-stop.

Though the folks experiencing this are not going crazy, they may feel as if they are. They may struggle with depression, anxiety, and be exhausted from fighting battles in their mind. Each episode can last a few minutes, or it can last years, though that is rare.

Commonly, anxiety is at the core of this illness, and once the tension is treated, the condition will go away. Additionally, it can be a symptom that a panic attack is about to happen, and the body is giving a warning.

Final Thoughts About Feeling Lethargic and Struggling with Mental Health

If you find that your lethargy significantly impacts your life, then there are many things you can do. First, you can try taking a nap each day. To keep your energy levels up, take one or two naps to help boost your stamina.

Naps can be anywhere from a half-hour to an hour in length. Many people find that they feel refreshed and ready to tackle the day with a power nap. If napping is not an option, things like B12 and Vitamin C are also known to boost energy.

Don’t opt for caffeinated drinks that can speed up the heart and cause palpitations. It would be best if you tried natural things, like herbs, that can nourish and heal parts of the body affected. Some herbal treatments can be just as effective as antidepressants for treating depression and anxiety.

While you may be tired, you can find ways to cope and still live life. Don’t overextend yourself, and don’t be afraid to say no when you’re overloaded. Living with exhaustion is possible if you learn how to manage it appropriately.

Science Explains What Happens to Your Body When You Overthink

June 9, 2020 by Power of Positivity

When you overthink, your brain and body go into overdrive trying to come up with solutions to problems that may not even exist.

Often, we create problems by engaging in rumination, worrying about the future, or just making mountains out of molehills. Life could become so much simpler for all of us if we simply allowed ourselves to experience existence without having to analyze it.

Sadly, overthinking has become an epidemic throughout the world as our lives have gotten increasingly complicated. One study from the University of Michigan discovered that 73% of adults between the ages of 25 and 35 and 52% of 45-to 55-year olds overthink.

You might argue that when you overthink, you can solve more problems than if you allowed your mind to relax, but research disproves this theory. Often, rumination simply causes more problems, because when your mind races in so many different directions, you can’t think clearly.

“We are dying from overthinking. We are slowly killing ourselves by thinking about everything. Think, think, think. You can never trust the human mind anyway. It’s a death trap.” ― Anthony Hopkins

Below, we’ll talk about what happens on a biological level when you overthink, and tips on how to quiet your mind.

Science explains what happens when you overthink:

1 – It could shorten your lifespan.

According to a study from Harvard University, neural overactivity could lower your lifespan, while doing less thinking can increase it. So, when you overthink, you might just be taking years off your life due to the stress it creates within your mind and body.

Researchers found that neural excitation, caused by an overactive nervous system, acts on the insulin and insulin-like growth factor (IGF) signaling pathway in the brain.

They found that a protein called REST, known to regulate genes gets activated in the thinking process and suppresses neural excitation. In animal studies, blocking REST increased neural activity and led to earlier deaths, while boosting it did the opposite.

Scientists discovered that people who lived to 100 or longer had much more REST in their brain cells than those who died in their 70s or 80s. The researchers found that in many animals such as worms and mammals, REST suppresses the expression of genes that play a role in the excitation of neurons, such as ion channels, neurotransmitter receptors, and structural components of synapses.

Lower excitation activates a family of proteins known as forkhead transcription factors in the brain. These proteins have increase longevity via insulin/IGF signaling in many animals. This pathway also becomes activated by restricting calories, according to researchers.

The implications of this research are huge. That’s because by targeting this protein through medication or mind-training exercises such as meditation, people could enjoy longer lives.

2 – It can cause insomnia.

We’ve all had those nights where we toss and turn in our beds, trying to shut our brains off and stop overthinking. However, trying not to overthink usually just makes it worse, and we wake up feeling irritable and sleep-deprived.

Not to mention, insomnia creates a vicious cycle because poor sleep can cause an increase in anxiety and depression, which can create more overthinking. To get to the root of the problem, we have to target the habit of rumination itself.

3 – When you overthink, you have a harder time making decisions.

At the heart of overthinking lies the desire to control situations and predict what will happen. However, no amount of thinking will ever lead to an ability to know how the future will unfold, so increased thinking will simply cause heightened anxiety.

We often create scenarios in our heads that never even happen in the first place. Overthinkers want to know every aspect of a plan, and when they don’t have one, they feel helpless and out of control.

When you overthink, it can lead to analysis paralysis, because you start to feel trapped by the overwhelming amount of options. You’d rather put off deciding so you have time to possibly mitigate any problems that may arise. However, this study from UC Santa Barbara found that when you overthink, it can lead to poorer decision-making and judgment.

Giving up control might seem hard, but just remember that rumination decreases your power. You spend so much energy trying to avoid problems that you have none left to tackle them as they come.

4 – It can cause headaches.

Headaches usually mean that we either have a nutrient deficiency or need a break from thinking for a while. Many people live too much in their heads and analyze every situation to death, and this overactivity can lead to physical pain.

You should pay attention to your thoughts because peaceful, happy ones don’t have the same effect as negative, self-defeating ones. Doctors say that if you’re under a lot of stress, you may have tension headaches quite often.

5 – It can lead to stiff joints and muscles.

Thoughts create our reality, so rumination can cause physical symptoms as well. Ruminating over situations creates stress in the body because our mind thinks we have an immediate problem we need to solve.

Remember, our brains still think we live out in nature, where we need to respond quickly to threats in our environments. However, in our modern world, most of us don’t face life-or-death situations very often.

Rumination leads to an increase in cortisol, which helps prepare us to respond to a threat. Sadly, in our modern world, our brains have become confused because while responsibilities can cause stress, they don’t pose an immediate threat to our well-being most of the time.

When you think too much, try to look at the situation from a different perspective. Is anything wrong, or is your mind just creating problems?

Here’s how to stop the habit of rumination:

Now that we’ve talked about the dangers you face when you overthink let’s talk about how to break this nasty habit. You’ll find that you feel much more energized and able to think clearly when you gain control of your brain and don’t allow it to control you.

Replace negative thoughts with positive ones.

In reality, you just want to think less, but it helps to start by at least making your thoughts more constructive. If you can flip the switch and simply restructure your thoughts, you’ll notice the repetitive thinking decrease. It all starts with awareness. Once you notice the negative thoughts, try to reframe them into something better. It will take some practice, but once you do this for a while it will become a

Change up your routine.

Maybe your daily schedule causes unnecessary stress, and you just don’t realize it. Notice what times during the day you feel tenser. See if you can change up your routine to help mitigate the stress.

For example, in the mornings, do you wake up and immediately look at your phone? If so, make it a point to avoid unlocking it until after you’ve showered, meditated, and had time to relax into your day. Also, don’t turn on the news in the morning because it will create tension from the moment you wake up. Remember to tackle one task at a time as well, because multitasking will only lead to more chaos in your mind.

Give yourself a deadline to make decisions.

Much of our ruminating comes from delaying decisions. At the start of each day, figure out what things you need to take care of, in order of importance. If you need to make a big decision, give yourself a cutoff point so that you don’t spend any extra energy mulling over your options.

Final thoughts on what happens to your body when you overthink

When we overthink, it just makes life more complicated and takes us away from the present moment. While we do need to use our brains to make decisions, we shouldn’t overuse them. In society today, we have a chronic overthinking problem, and it’s ravaging our health.

Our brains can serve as powerful tools, but only when we make them our master. If given a chance, they will run amuck and cause problems that don’t even exist in reality in the first place.

Overthinking can lead to insomnia, shortened lifespan, anxiety and depression, headaches, stiff joints, and trouble making decisions.

However, a clear mind provides us with the opposite: quality sleep, a longer life (potentially), better mental health, a relaxed body, and ease in making choices. In other words, we can tap into the flow of life when we allow ourselves to let go and not overthink things.

Try this for just one week and see what kind of results you get. Relax! Only use your brain when you need to, and the rest of the time, just enjoy the art of being. Become the master of your thoughts, and you’ll see the beauty of life unfold before you.

10 Fat-Melting Exercises to Do at Home with Resistance Bands

June 9, 2020 by Power of Positivity

Have you always wanted a toned, muscular body? Perhaps you thought it could only be possible with an expensive gym membership. Did you know that you can get impressive results by using resistance bands for an at-home workout?

Fitness experts tell us that it’s vital to keep our bodies moving for optimal health. Countless reports demonstrate the debilitating relationship between a sedentary lifestyle and obesity. If you spend most of your free time as a couch spud, it’s easy to see why your muscles would be as limp as mashed potatoes.

If you are determined to get a leaner and healthier body, you can schedule a few minutes each day to exercise at home. You needn’t purchase a bunch of pricey workout equipment that takes up a lot of space and will eventually become an expensive clothes rack. Don’t break the bank with costly gym memberships across town that you may not use anyway.

Are you like most people and juggle family, career, and social obligations? You may be short on time and have limited space for an at-home workout. However, resistance band workouts don’t require a lot of time or space, and they are fun to do.

What Are Resistance Bands?

Did you know that these colorful, stretchy bands are some of the most inexpensive workout equipment that you can buy? They are perfectly portable, don’t require a lot of space to use, and you simply roll them up for storage. Plus, they are so easy to use that almost anyone can do it.

Resistance bands are like oversized rubber bands that are available in a variety of sizes. You can do resistance training with just about any part of your body that needs work. More durable bands provide more resistance to strengthen your muscles and help burn fat, while lighter elastics are suitable for your upper body.

When shopping for the right bands, you will notice looped bands that vary in size, length, and thickness. Some bands don’t have loops, and they may have handles or not. Choose a few that feel comfortable to you and will provide varying degrees of resistance for the best workout.

Benefits of Resistance Training

It’s impressive when you consider how pulling and stretching elastic bands can have so many benefits. Medical research suggests that resistance training with bands may lower your blood pressure, reduce belly fat, and manage or prevent Type 2 diabetes. These workouts also demonstrate positive results for building muscle and strengthening bones and joints.

Are you ready for an in-home work out that isn’t complicated and can be fun for your whole family? Resistance band training can be tailored to exercise almost any part of your body.

10 Resistance Bands Exercises to Melt Fat and Sculpt Your Physique

Here are ten innovative resistance exercises for you and your family to try at home.

1. Shape Your Booty

Your glutes make up a trio of muscles that are responsible for supporting your backside and hips. As you get older, it is normal for your behind to sag a little and stores up excess fat. Resistance exercise is an ideal way to strengthen these muscles and burn away saggy fat from your booty.

To begin, lie on your side and support yourself with a hand. Place your elastic band around your ankles for strong resistance or right above your knees for a lighter workout. While keeping your body straight without bending, lift your first leg sideways while you squeeze your outer buttock, then return to the starting position. Repeat 10-15 times, switch sides, then do another set of repetitions.

2. Learn to Master Your Thighs

Do you secretly resent the thighs you inherited? Of all the complaints women have about their bodies, thick thighs are among the top. While genetics and aging can affect your hips, proper diet and resistance exercise can help strengthen and tone them.

Start by placing your elastic band right above your knees, and then stand with your feet in line with your shoulders. Let your toes point out slightly. Now, squat with your behind close to your ankles, stand up with a jump, and gently land on the balls of your feet. Continue for a repetition of 10-15 times.

3.Resistance Leg Lifts

Leg lifts are a classic strengthening exercise you have probably done since high school gym class. They are an ideal way to work out your hamstrings, glutes, and your lower abdomen. When you use an elastic band for resistance, you boost the fat-burning power of this exercise.

Put your elastic band around your ankles, then assume a push-up position with your hands and feet supporting your body. Smoothly lift one heel upward as you feel the band’s resistance while trying not to round your back. Do 10-15 repetitions with one leg, switch to the other, then continue for 10-15 more repetitions.

4. Backward Kicks

To do the backward or donkey kick, you must start on all fours in the downward dog position. Make sure the resistance bands are resting above your knees. You must keep your neck, back, and hips in perfect alignment. Start with your left heel and kick it out to stretch the band a bit.

As you do this exercise, make sure that you keep your hips level because if your back becomes round, you are in the wrong stance. Now, return to the starting downward dog position and switch to the other side.

5. The Jump Squat

Stand straight with your feet about 12 inches apart, and keep your toes paralleled. Place the resistance band right above your knees. Start in a squat and then transition into a jump.

If done correctly, then you should land on the balls of your feet. Stand back up and do it over again. There are many other squat variations that you can do with these bands too.

6. Hip Abduction

For this exercise, you will need the support of a wall. Place the band on your ankles and hold onto the wall. If you need less resistance, then place the band closer to the knee area. Squeeze your glutes while lifting your leg.

Start with the right and then switch to the left. It’s essential to keep your body straight and not to bend your torso. Do 10-15 repetitions on once side and then switch to the other.

7. Bicycle Crunches

It’s best to use a looped band for this exercise if you have it, but you can also use the other varieties. Put your feet into the band and make sure that it’s secure. Your feet should be about 12 inches apart. You want to ensure there is constant tension on the resistance bands.

Kick one leg out while you pull the other in, just like you would do if you were peddling a bicycle. Do this back and forth until you can feel the burn in your thighs and glutes. You are a fat-burning machine.

8. Squat & Walk

Go into a squat position and wrap the bands around your ankles. Next, try taking steps as wide as possible. The larger your steps, the more you will feel the bands working.

Don’t worry if you feel that this movement gets more complicated as you go, as that’s what this exercise is designed to do. Keep your chest up and fixate on something in front of you to keep you focused. Go back and forth until you feel that burn and tingling sensation in your legs.

9. “L” Shoulder Raises

For this move, you want to activate your core. So keep your knees slightly bent and your back straight. Put one arm straight ahead of you and one arm to your side to make the “L” shape as you move the resistance bands. Never let your arms go beyond your shoulders.

This video shows a variation of this concept, raising both arms laterally. It demonstrates just how easy it is to customize the best workout for your needs.

10. Fire Hydrant

For the fire hydrant, you want to start on all fours. Place the resistance bands

above your knees. Make sure you keep your back, hips, and neck aligned. While you turn to the side, you must keep your body aligned and in the right position. Do the repetitions on the right and then on the left?

Final Thoughts on Using Resistance Bands to Melt the Fat Away

If you have areas of stubborn fat that won’t seem to go away no matter how much you diet, then you are going to have to work them off. If you don’t have time to go to the gym or lack the funds to purchase expensive equipment, then resistances bands may be what you need.

You can use these bands for just about any workout out there. You need to use some creativity and find out how to intensify your exercise and make them so that they accommodate the bands. These bands come in various sizes as well as with or without hoops. So you can find the style that fits you and your workout routine perfectly.

Replace negative thoughts with positive ones.

Change up your routine.

Give yourself a deadline to make decisions.

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