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20 Quotes About Change to Guide You in Challenging Times

May 2, 2020 by Power of Positivity

Reading quotes about change can help guide you through challenging times. The key is to stay positive and remember that you will get through it.

Every change brings new opportunities and experiences. Instead of letting your fear of these changes hold you back, embrace the change so that you can grow.

You’ll never reach your goal if everything remains the same. Accept changes as they come because you never know which change will lead you to the goal. While it may be difficult, you’ll look back and be glad that you did.

It may take time to heal from the pain of change, but these quotes about change should help you cope.

20 Quotes About Change to Guide You Through Your Struggles

1. “Any change, even a change for the better, is always accompanied by drawbacks and discomforts.” – Arnold Bennett

Change is highly uncomfortable. It requires stepping outside of your comfort zone and accepting something new. It’s hard to do, but it’ll be for the better and you’ll find a new comfort zone.

2. “The changes we dread most may contain our salvation.” – Barbara Kingsolver

It’s hard to know exactly what you want until you experience something new. Remember that the next time a change occurs, because whatever happens next could be amazing.

3. “Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” – Steve Maraboli

You can’t control everything in life. Rather than focus on the things that you don’t have control of, focus on what you can control. By doing this, the change will come easier and you’ll find more inner peace.

4. “You can’t go back and change the beginning, but you can start where you are and change the ending.” – C.S. Lewis

While change is hard, it’s sometimes necessary to become the person you want to be. Since you can’t change what happened in the past, make sure you change the future. Don’t stay stuck in the same place just because it’s easier.

5. “The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” – Socrates

Change is going to happen no matter what you do to prevent it. Instead of fighting the inevitable, try putting that energy into making the change a beneficial one.

6. “It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.” – Charles Darwin

The world changes, even if the people living in it refuse to change themselves. To survive, however, you must be willing to change. It’s the only way to adapt to the world and change with it.

7. “Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong.” – N.R. Narayana Murthy

While it may be hard to accept a change or to decide to move on, it’ll be better in the long run. The pain of change will eventually fade, but the pain of being stuck doesn’t end unless you change. Make the change now so that you can begin to heal.

8. “It’s okay to be scared. Being scared means you’re about to do something really, really brave.” – Mandy Hale

As stated before, change is hard. It’s also terrifying. As Hale explained, it’s okay to accept that feeling, because what you will do next will be amazing.

9. “Life is about change. Sometimes it’s painful. Sometimes it’s beautiful. But most of the time, it’s both.” – Lana Lang

Without change, you’ll never experience anything new. With a change, however, you’ll meet new people, experience new things, and grow in ways you never expected. When the change is painful, remember how beautiful your future can be.

10. “We can’t be afraid of change. You may feel very secure in the pond that you are in, but if you never venture out of it, you will never know that there is such a thing as an ocean, a sea.” – C. JoyBell C.

While change is scary, you must push that fear into the back of your mind and move forward. Choosing to stay in your safe place will only hinder what you could discover.

11. “The only way to make sense out of change is to plunge into it, move with it, and join the dance.” – Alan Watts

Making the first move will be the hardest part of the change. By diving in all at once, you’re preventing yourself from turning back at the last minute. Jump in and accept what will come next.

12. “I have accepted fear as part of life – specifically the fear of change… I have gone ahead despite the pounding in the heart that says: turn back.” – Erica Jong

As scary as change is, you have to be brave and move forward despite your reluctance. Even when everything in you says to stay where you are, making a change is sometimes more important.

13. “Embrace uncertainty. Some of the most beautiful chapters in our lives won’t have a title until much later.” – Bob Goff

When things change, it means new stories are coming. Your life is still developing, and a change only brings new happiness. By embracing it, you’ll start to see the joy much sooner than if you resisted.

14. “When we least expect it, life sets us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not yet ready. The challenge will not wait. Life does not look back.” – Paulo Coelho

The only way to grow and move forward in life is to make a change. When life unexpectedly offers a change, it’s important to consider taking it. The chance may never come again.

15. “I cannot say whether things will get better if we change; what I can say is they must change if they are to get better.” – Georg Christoph Lichtenberg

Nothing will get better without change. If it all stays the same, there is no opportunity for growth. So, while every change may not be great, the alternative is to have no chance for something better.

16. “Change is inevitable in life. You can either resist it and potentially get run over by it, or you can choose to cooperate with it, adapt to it, and learn how to benefit from it. When you embrace change you will begin to see it as an opportunity for growth.” – Jack Canfield

Things change whether you want them to or not. The only thing you can do to get through the change is to accept it and learn to live with it. This will help you grow, while resisting change only holds you back.

17. “We cannot become what we want by remaining what we are.” – Max DePree

If you want something better for your life, or if you want to grow in your current position, you must change some things. By refusing change, you are refusing growth. Don’t stand in your own way.

18. “Change can be frightening, and the temptation is often to resist it. But change almost always provides opportunities – to learn new things, to rethink tired processes, and to improve the way we work.” – Klaus Schwab

When one opportunity doesn’t work out, you’ll find another one on a new path. Accept the change, frightening as it may be, and do what you have to do to move forward. Learning is essential to handling change positively, so you may have to change the way you think.

19. “Some changes look negative on the surface but you will soon realize that space is being created in your life for something new to emerge.” Eckhart Tolle

With change comes a chance for new things to enter your life. If things never changed, your life would never develop beyond what it is today. The sooner you accept the change, the sooner you will see the new opportunities.

20. “Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” – Laozi

If you resist change, you’ll find yourself feeling sad helpless. Instead, accept what is happening and move forward with it. Each change is one step closer to where you are meant to be.

Final Thoughts on Quotes About Change to Guide You in Challenging Times

Think of these quotes about change during the often challenging times. And if you can stay positive, you’ll get through it. Always remember that when something changes, you’ll be experiencing new situations and opportunities in your life. When you look back, you’ll be happy for all of these challenging times.

Since it’s not as easy to stay positive when you’re in the midst of a challenging time, you may need guidance. These quotes about change should help to guide you through the hard times.

15 Healthy Plants to Grow in Your Victory Garden

May 1, 2020 by Power of Positivity

Whether you live in the country, the suburbs, or in a downtown loft, you can plant a victory garden to give you fresh produce all season. In the past, our ancestors depended on their gardens and livestock for food. Buying everything at a grocery store was out of the question.

During World War II, when some food items were rationed, folks showed their patriotism and grew victory gardens. From herbs to fruits, to any kind of vegetable imaginable, these gardens kept the nation busy outside and put food in their pantry.

The recent farm-to-table movement was commonplace for past generations. There were few worries about pesticides, and GMOs had not been invented yet. Each season brought a bountiful harvest as fruits of the families’ labor were gathered from their gardens and fields.

Are you frustrated with seeing mediocre produce on the supermarket shelves? Many of these items are shipped in from overseas, where inspection may be dubious. You may also be concerned with dangerous pesticides and genetically modified produce.

Why not plant a victory garden with your family? When you plant healthy veggies, fruits, and herbs, you can be sure that it’s organic. There’s nothing like preparing a meal with produce fresh from your garden.

To create a garden that complements both your culinary desires and your landscape, consider seeking advice from Sugar Green Gardens. Their experience in designing and maintaining diverse garden landscapes can help you maximize your garden’s productivity while ensuring it fits beautifully with your home’s surroundings.

With their guidance, you can cultivate a thriving garden that not only provides nutritious produce but also enhances the overall appeal of your outdoor environment.

Planting Your Victory Garden Masterpiece

Don’t be disheartened if you don’t have a big plot for a garden in the country. Did you know that you can grow a victory garden in the city on a deck or small terrace? Try these 15 healthy plants that are easy to grow in your victory garden this season.

1. Tomatoes

It’s hard to believe that many people in 16th century Europe thought that tomatoes were poisonous since it’s in the same family as deadly nightshade. Fortunately, they followed suit with the rest of the world, and the tomato has been treasured ever since.

Tomato plants come in varieties for any size garden. If you have more space, then you can grow tomatoes in bushes, or ones that vine around stakes. You can also grow cherry or other small bush varieties in pots on your patio.

Use your tomato harvest to make delicious homemade salsa, canned tomatoes, spaghetti sauce, juice, or just freshly sliced. Most tomato varieties have a long season, so you will have more than enough to share. Tomato plants crave sunshine, and they need to be watered regularly.

Learn how to make a self-watering bucket to grow tomatoes in your victory garden.

2. Cucumbers

This venerable member of the gourd family was favored by the Ancient Egyptians, who poked them with reeds to drink their refreshing juice. Cucumbers are loaded with vitamins and minerals and can be used as a beauty treatment for your skin.

If you enjoy these yummy fruits, they are simple to raise and harvest. Like tomatoes, they are available in vining or small bush varieties. Slice them up for refreshing salads or preserve them with your favorite pickle recipes.

3. Zucchini

Here is another tasty relative of gourds that your family will love to grow in your victory garden. Zucchinis are renowned for their solid flesh that is delicious when steamed, stir-fried, or added to a veggie soup.

If you want to sneak an extra veggie portion into your kids’ meal, then this is the one to use. It takes on the flavor profile of whatever it’s mixed with. Zucchini is easy to grow and usually produce bumper crops. You may have so many that you can keep the neighborhood supplied. Use some of your harvests to make iconic Italian soups or French dishes like ratatouille.

4. Strawberries

Would you believe that the “Queen of Berries” isn’t really a berry after all? Strawberries are an aggregate fruit, which has one internal seed. Regardless of their botanical nature, this luscious red fruit is an American staple.

Plant them in your home garden in a square patch or in terra cotta pots that bear their name. Imagine going outside a picking a basket of sun-kissed berries for pies, preserves, or to cut up over shortcake. They are a sweet treat that you can feel good about your children eating.

5. Lettuce

Are you bored with the bland bags of chopped salad greens from the grocery store? Taste what you’ve been missing and grow lettuce in your yard or patio pots. It is one of the easiest veggies to grow, and it requires minimal care.

You can choose from the countless head or leaf varieties. Another great reason to grow this delicious green is that you can re-sow it for several harvests during the season. Build your favorite salads or use them to dress sandwiches for healthy meals.

6. Peas

Peas are a delicious legume that is in the bean family. Kids love them because they can eat them fresh from the vine. Since peas bloom from vines, you can grow them attractively on lattices, poles, or up string tied from a pot to a porch rail.

Use tender sweet peas in stir-fries or fresh in salads. You can also shell them from the pod and steam them for the perfect side dish. Peas are also a nutritious addition to soups and stews.

7. Carrots

Rabbits aren’t the only ones who love to crunch on these tasty root vegetables. Not only can you grow the usual orange variety, but also red, purple, and even white carrots. They are easy enough for children to raise during harvest.

You should plant carrots in rows in your home garden, or even in a small flower bed. Some smaller carrots can be planted in rectangular pots on your terrace or porch. They add the perfect crunch to salads and are loaded with Vitamin A and beta-carotene.

8. Rosemary

Why spend a fortune on herbs at the grocery store when you can quickly grow them at home? Growing herbs has been a favorite past time for centuries. Rosemary, a woody Middle Eastern herb, makes an attractive potted plant you can grow inside or outside.

9. Sweet Basil

Where would your favorite Italian dishes be without plenty of sweet basil? This aromatic herb flourishes in your garden or pots and will keep multiplying as you clip it. Once you see how simple it is to grow, you may consider adding other tasty varieties.

10. Peppermint

The smell and taste of this popular mint are instantly recognizable and have been used in confections and home remedies since ancient times. Peppermint grows quickly and abundantly, so it’s best raised in containers, so it doesn’t crowd out other plants.

Put peppermint in your home and say goodbye to spiders, mice, and pests.

11. Peppers

Whether you like the scalding hot ones or the mild banana varieties, peppers have a cult following that goes back to the ancient Mesa Americans. They come in a kaleidoscope of colors and sizes.

If you are raising a home garden for children, it’s best to stick with the milder peppers. Spice it up a little for the adults with easy-to-raise jalapenos, hot banana, or habaneros. Eat them fresh or preserve them as pickles.

12. Corn

You needn’t have acres of land to grow a plentiful harvest of corn. A small backyard victory garden is perfect for raising a few stalks of your favorite corn variety. Your kids would enjoy planting popcorn or colorful ornamental varieties in the garden.

Corn is scrumptiously roasted on the cob or sliced off into kernels. Use your homegrown corn in soup, stews, or even zesty salsa. Sweet corn is also simple to preserve by canning or freezing.

13. Onions

Little green onions are the darling crop of spring. They are some of the first veggies to be harvested for tasty salads. Plant onion starts in rows and watch them grow to maturity before you know.

You can also raise larger varieties such as red, yellow, or sweet white onions. Other tasty crops in the onion family include shallots, ramps, and chives. While you’re at it, consider growing garlic, another darling of home gardens.

14. Potatoes

If you have any gardening experience, then you know that potatoes are grown in mounds, often having a large patch of their own. Did you also know that you can grow your favorite potato varieties in large plastic bins?

Drill drainage holes in inexpensive plastic bins and add quality soil and fertilizer. Plant your seed potatoes in the dirt and keep them weeded and watered. After you see the potato vines sprout, you can dig out a whole bag of potatoes from each bin.

15. Pumpkins

Don’t pay those high prices for pumpkins in the fall. Instead, help your kids grow a pumpkin patch at home. Pumpkins are planted in mid-summer and require a lot of growing space. However, smaller varieties can easily be raised in your backyard.

Pumpkins come in many colors and sizes and are perfect for pies, roasted seeds, and for grinning Jack o’ lanterns during Halloween. Some are as small as tomatoes, while others can weigh hundreds of pounds. They provide a lot of vitamins and fiber to your diet.

Final Thoughts on Joining the Victory Garden Trend

Keep your family busy and healthy this year and plant a garden. Consider raising these and any other tasty fruits or vegetables you love. Not only are you kind to Mother Earth, but you are spending quality time with your family.

10 Ways That People Reduce Stress (That Actually Make Them More Stressed)

May 1, 2020 by Power of Positivity

There are numerous ways to reduce stress, but some are just healthier than others.

Stress is a day-to-day constant in the lives of many Americans, and unfortunately, many don’t know how to cope. This is the inability to cope with stressful events can lead to unhealthy coping mechanisms, such as drinking or drug use.

If you are currently experiencing some type of stress, specific coping mechanisms can make you feel more stressed in the long-run. Such tools should be avoided and substituted with healthier strategies.

Since there are many positive ways to cope with stress, avoid using the ten ways below to reduce stress.

10 Things That You Think Will Reduce Stress (but really will not)

1. Ignore It

It’s true. You will encounter some problems you simply can’t solve. Some sources of stress won’t go away. However, there will be times when you must attack the cause of your stress head-on.

It can be remarkably tempting just to ignore your problems, but doing so can be even more detrimental to your health and personal life. The longer you ignore your problem, the bigger it will become, making it difficult to tackle in the future. Ignoring a problem can also cause anxiety to build up over time.

If you are currently facing a major problem you want to ignore, there are steps you can take to make your life more manageable. Firstly, you can try breaking a major problem down into smaller, more manageable steps. You can also make a realistic plan to approach the issue without losing your sanity.

If you are truly overwhelmed, it may be time to reach out for help. For example, if you are overworked, it may be time to speak with your supervisor about easing or altering your workload. If your source of stress is at home, you may need to tell your family things are becoming too much for you to handle alone.

2. Sleeping Too Much

When faced with a stressful problem, the idea of sleeping your troubles away may seem appealing. Many stressed individuals turn to oversleep when they just can’t cope. Unfortunately, sleeping too much or at inappropriate times can quickly become a problem during stressful times.

Numerous studies show that the more you sleep, the worse you begin to feel. The additional lethargy you feel from oversleeping can make it difficult to get through the day. Lethargy can also make you feel unfocused and anxious, compounding the problem at hand.

Chronic oversleeping also links to a host of health problems, including weight gain, diabetes, and heart failure. If you are facing a stressful time, it can be wise to get at least 7 hours of uninterrupted sleep each night and avoid excessive napping. You will feel much more rested, and you won’t have to worry about throwing serious health problems into the mix.

3. Overeating

Many people turn to food to help them reduce stress. There is denying it – food can help us feel better. Unfortunately, when you rely solely on food to lower your stress level, you are opening yourself up to a variety of health problems.

During stressful times, individuals are more likely to consume high-sugar, high-calorie, or high-fat comfort dishes to cope. High levels of sugar and salt can put you at risk for diabetes, high blood pressure, and rapid weight gain. It can also exacerbate problems such as constipation, acid reflux, and depression.

If you are feeling stressed, don’t reach for that bag of potato chips or a carton of ice cream. Instead, try incorporating healthier foods, such as green vegetables, fruits, and high-quality proteins into your diet. Talk about your feelings instead of eating them.

4. Abusing Drugs or Alcohol

Some people turn to drugs or alcohol to deal with stress. However, these substances are dangerous and highly addictive, especially when a doctor does not prescribe them. Even when a doctor prescribes a drug, it can be deadly if abused. Drinking can also cause long-term damage to the human body, particularly the liver and kidneys.

Consuming copious amounts of alcohol can also be dangerous to others. This fact is especially true if you decide to drink and drive. You are also more likely to make mistakes and irrational decisions while under the influence of drugs or alcohol. If you suspect you may have a substance abuse problem, you should speak with a healthcare professional immediately.

5. Overworking

Work is an important component of life. As a matter of fact, most people spend nearly one-third of their lives at work. Although work is often a source of stress, for many working too much can provide them with a sense of relief and accomplishment.

When a stressed person chooses to overwork, they are essentially choosing to avoid their problems. By working around the clock, there is no need to worry about one’s life outside of work. Unfortunately for workaholics, however, overworking can make you feel more stressed over time.

Overworking can lead to burnout, which can lead to a wealth of problems, such as depression and even more anxiety. It can also increase one’s risk of death.

6. Indulging in Retail Therapy

Virtually everyone has used retail therapy to reduce stress at some point. Unfortunately, spending money on things you don’t need will only provide a reprieve from stress. It can also lead to financial problems if you don’t budget or you spend too much regularly.

If you can reduce stress in your life, chances are, you will reduce your urge to overspend. If you do not, however, manage to reign in your spending, you could end up deep in debt and unable to meet your financial obligations. Never rely on money or material objects to make yourself feel better – confront your source of stress more healthily.

7. Smoking

Smoking is legal. And many people view a cigarette as a reward after a long day. Unfortunately, smoking is also extremely detrimental to your health, especially if you are pregnant or suffering from health problems. If you are having trouble quitting smoking, talk to a healthcare professional near you.

Those cigarettes or vapes might offer you instant gratification. However, they can heap on the stress that comes with long-term health consequences.

8. Withdrawing Socially

Do you withdraw from others when feeling stressed? Many people do, and unfortunately, it can have disastrous consequences. Interacting with friends and family members is a natural stress reliever, and in many cases, frequent social withdrawal can be a sign of depression.

You don’t have to take an exotic vacation with your family members or spend massive amounts of money on social activities to reduce stress. The quality of the time you spend with your loved ones is far more important than where you spend it. If you are seeking affordable ideas, try engaging in the following activities with your friends or family members:

• Cook and eat a meal together.
• Grab a cup of coffee.
• See a movie or watch one at home.
• Go to the park or beach.

Stress can be overwhelming, but by spending time with loved ones, it can become less scary.

9. Drinking Too Much Coffee

Chemically, caffeine is a drug, but because of its unique nature, it belongs in a class of its own. Although there is no nothing wrong with the occasional latte or cup of coffee, caffeine can become a crutch and an unhealthy crutch at that. Stress can make us feel tired, and coffee can make us feel alert, but you may want to think twice before brewing that fourth cup of coffee during the workday.

On average, caffeine has a half-life of five to six hours in the human body. During this time, it prevents the body from fully absorbing adenosine, a naturally calming biochemical. This inability to absorb adenosine causes the body to feel alert, but those who consume too much caffeine may experience serious sleep problems down the line.

Caffeine also causes the body to release the chemicals dopamine and adrenaline, which cause the initial high. However, once these chemicals wear off, coffee drinks are often left feeling edgy and fatigued.

10. Lashing Out At Others

If you want to place a strain on your relationships, try to reduce stress by taking it out on those closest to you. Sadly, many people don’t realize they are taking their anger and stress out on others until it becomes too late. Yelling or berating a friend, family member, or coworker may temporarily make you feel better, but it can also put a permanent damper on your relationship.

In simple terms, you should never allow stress to ruin your relationships. There are healthy, reasonable ways to reduce the stress that won’t leave you feeling even more anxious. Instead of shouting and blaming, try exercising, meditation, or if you need it, talk therapy.

Final Thoughts on Learning Alternative Coping Mechanisms to Reduce Stress

Finding ways to lower stress in a healthy and budget-friendly manner doesn’t have to be hard. Simple activities, such as walking, meditating, or talking to a friend, can be immensely beneficial. Over time, they can even become your go-to coping mechanisms.

By avoiding the above, you can prevent becoming more stressed than necessary. You can also reduce stress and ensure your mental and physical health remain intact for years to come.

Researchers Reveal How Worrying Lowers Your Immune System

May 1, 2020 by Power of Positivity

Worrying can lower your immune system if you don’t learn how to redirect your mind to something else. As they say, worrying gives your brain something to do, but it doesn’t get you anywhere.

Unfortunately, humans naturally gravitate to more negative thinking patterns. That behavior happens because brains evolved this way to scan for threats in our environment. However, in our modern world, worrying can take its toll on our mental and physical health if left unchecked.

We have so many stressors in our modern environments. We deal with things from loud noises to responsibilities to work stress. Also, we must deal with countless internal and external stimuli on a daily basis. And this situation can easily overwhelm our immune systems. According to The American Institute of Stress, we have a stress epidemic on our hands due to the urgent and overly stimulating culture we live in.

Here are a few statistics from their website:

Percent of people who regularly experience physical symptoms caused by stress: 77%
Regularly experience psychological symptoms caused by stress: 73%
Feel they are living with extreme stress: 33%
Feel their stress has increased over the past 5 years: 48%
Cited money and work as the leading cause of their stress: 76%
Reported lying awake at night due to stress: 48%

As you can see, worrying and stress affect people in different ways, and health problems can ensue if one doesn’t employ stress relief techniques. Below, we will go over exactly how worrying can lower your immune system, and ways you can combat it.

Here’s how worrying lowers your immune system:

Worrying is using your imagination to create something you don’t want. -Abraham Hicks

Since our bodies evolved to examine our environments for threats, our modern world provides an abundance of stimuli that triggers this response. Our fight-or-flight response exists so that we have adrenaline pumping through us to make a fast decision about how to respond to a threat. However, in the modern world, this system goes awry since our bodies have to maintain a constant alert state so we can get through our days. This extreme taxation on our central nervous system causes our immunity to decline over time.

Our minds and bodies have an intricate connection to each other, so when one of them becomes imbalanced, it causes the other to experience problems. Dr. Esther Sternberg, Professor of Medicine and Founding Research Director for the Arizona Center for Integrative Medicine at the University of Arizona at Tucson, researches this topic extensively. Her studies have included the connection between the central nervous system and the immune system as well as how immune molecules in the blood can impact our emotions.

In her best-selling book, The Balance Within: The Science Connecting Health and Emotions, she examines how our emotions can either wreak havoc or create balance in our physical health.

How stress can predict the likelihood of developing diseases

Sternberg says that the same parts of the brain the control our response to stress play a role in the ability to resist diseases such as arthritis or cancer. These parts of the brain also play a role in the development of depression, which may explain why people with inflammatory illnesses develop depressive symptoms over time.

While feelings and emotions don’t directly cause disease, the biological mechanisms underlying them may contribute to the development of diseases. Scientists have shown that worrying and the likelihood of developing disease begin in the same pathways in the brain, so being predisposed to mental illness may lead to a physical ailment, and vice versa.

Sternberg went on to say that scientists have begun to study how memories can control our hormonal stress response. Negative emotions created by the memories can disrupt the immune system and lead to diseases such as arthritis and cancer. They have also begun to study how signals from the immune system can affect the brain and the emotional responses it controls.

How our modern world can affect our stress response

In our overstimulating modern world, we get exposed to thousands of different stimuli each day. These can trigger either a positive or negative response depending upon a complex set of factors.

These variables include our current physical and mental health, home environment, financial status, stress, etc. Even our thoughts can trigger positive or negative emotions. So we must deal with internal stimuli along with whatever we come in contact with within the physical world.

Our memories also play a role in our mood, as we discussed above. Depending on if we have positive or negative memories in our psyche, this will trigger a response in the brain that can affect physical health. For example, when you have positive thoughts, you may notice you feel peaceful, calm, and alert. Negative thoughts may trigger reactions such as a state of hyperawareness, sweating, heart palpitations, etc.

How memories affect our emotions

Our moods can change rapidly depending on the stimuli we come in contact with. Memories buried deep in our minds can also make our moods fluctuate. Even hearing a song on the radio that triggers a bad memory can lower our mood. And in turn, it negatively impacts our immune system. The sensory inputs that remind us of the memory cause a response in the brain where we not only process the current stimuli, but also the feeling we had when we came in contact with the memory.

These memories have strong ties to our emotions, processed in different parts of the brain: the amygdala for fear and the nucleus accumbens for pleasure. The emotional parts of the brain have linked by nerve pathways to the sensory parts of the brain, the frontal lobe, and the hippocampus, which help process memories. Our memories can affect how we respond to stress. Good stress causes us to take action while bad stress can cause us to remain stuck in fear and uncertainty.

What happens in the brain when you get stressed

“As soon as the stressful event occurs, it triggers the release of the cascade of hypothalamic, pituitary, and adrenal hormones — the brain’s stress response. It also triggers the adrenal glands to release epinephrine or adrenaline, and the sympathetic nerves to squirt out the adrenaline-like chemical norepinephrine all over the body: nerves that wire the heart, and gut, and skin.

So, the heart is driven to beat faster, the fine hairs of your skin stand up, you sweat, you may feel nausea or the urge to defecate. But your attention is focused, your vision becomes crystal clear, a surge of power helps you run — these same chemicals released from nerves make blood flow to your muscles, preparing you to sprint.

…if you prolong the stress, by being unable to control it or by making it too potent or long-lived, and these hormones and chemicals still continue to pump out from nerves and glands, then the same molecules that mobilized you for the short-haul now debilitate you.”

Here’s how chronic stress lowers the immune system

The central nervous system and the stress response react to stimuli instantly. However, the immune system processes things much slower, in a matter of hours or days. It takes a lot longer than a few minutes for immune cells to mobilize against possible invaders. So short-lived stress won’t impact the immune system very much. However, long-term, chronic worrying lowers the immune system’s defenses, so when you do get sick, it will take your body much longer to recover.

Stress impairs the immune system because when the body lives in a state of chronic fear, it can’t do its job to protect you. The body wasn’t designed to remain on alert 24/7 for threats; it needs rest so it can recover for the next impending threat. In the modern world, if we don’t have stress management, our bodies get exposed to an onslaught of stimuli. The chaos we experience from day to day can weaken our immunity if we already have a lot of stress.

Cortisol builds up in the body when the fight-or-flight response gets triggered, which means immune cells never have a chance to recover. Cortisol shuts down the immune system, which means the body’s ability to fight off foreign triggers becomes impaired.

How to control worrying so you can build up your immunity

Since you know the damaging effects long-term worrying and stress have on your mind and body, let’s talk about ways to combat it:

Lifestyle changes: get at least 30 minutes of cardio and weight lifting exercise each day. Additionally,, eat a balanced diet, get enough sleep, and refrain from smoking and drinking.
Relaxation techniques: Meditation, yoga, and deep breathing exercises can help you mitigate responses to stress
Herbal remedies: Try some herbal supplements such as ashwagandha, chamomile, and 5-HTP to help manage your stress.

Final thoughts about how worrying lowers the immune system

In our world today, we have a lot more responsibilities and stress than we did in the past. However, with proper lifestyle and stress management techniques, we can learn to mitigate stress. Thus, we can each live a more balanced, happy life. If you want to keep your immune system strong and working properly, make sure to employ the techniques shared. This will enable you to live your best life.

11 Strategies to Stop Fear and Enjoy Life Again

May 1, 2020 by Power of Positivity

Are you filled with fear or stress? Do you find it more challenging to enjoy life these days? You are not alone. We recently faced unprecedented times, and virtually everyone faces some type of struggle. And that causes stress.

For those who are unaware, stress is a byproduct of physical, chemical, or emotional factors that trigger mental or emotional tension. Good and bad stress both trigger a chemical response in the body.

This response causes it to become filled with epinephrine, norepinephrine, and cortisol. All of these chemicals play a role in the fight or flight response. Fight or flight can either motivate us to get things done or drive us to engage in acts of self-preservation.

To help further put this into perspective, let’s take a look at examples of how one might react when they encounter good or bad stress. If you’re late filing your taxes, the good stress that you feel is what will likely motivate you to get them done and sent off to the Internal Revenue Service. After all, doing so will help you get a tax refund sooner or, at the very least, avoid a late penalty.

Bad stress, on the other hand, would be something akin to losing your job and wondering how you will pay your bills. In either of these two scenarios, the fight or flight response will influence how individuals will react under these circumstances. Unfortunately, many people today are dealing with bad stress, which is often caused by family, financial, or chronic health problems.

What You Might Not Know About Stress

In some cases, bad stress can give way to anxiety and create yet even more problems for some individuals. According to a study published by the Anxiety and Depression Association of America, more than 18 percent of Americans are struggling with generalized anxiety, social anxiety, or post-traumatic stress disorder (PTSD). And all too often, these various forms of anxiety invariably lead to chronic health problems, some of which include

A weakened immune system
Poor digestive health
Cardiovascular disease
Insomnia
Infertility

Too much stress in one’s life not only causes these health problems but also makes them worse in many cases. In a study published by Northwestern Memorial Hospital, a nationally ranked academic medical center in Chicago, IL, researchers found that stress causes a myriad of chronic diseases and also intensifies disease-related symptoms.

What Is the Difference Between Stress and Anxiety?

Despite being thought of as the same, there is a difference between stress and anxiety. In short, stress is a response to a threat, which can be either real or perceived. As far as anxiety, it is a mental health disorder typically caused by prolonged and unresolved stress.

Of course, these differences do not negate the fact that anxiety and stress can cause individuals to become so crippled with fear that it significantly disrupts their life. Whether the official classification is stress or anxiety, nearly 10 percent of American adults have admitted to having at least one specific fear, according to the National Institute of Mental Health.

The percentage is even higher among teenagers, with more than 15 percent admitting to struggling with one or more fears, the study goes on to note. Lastly, the same study reported that 0.9 percent of those living in fear have agoraphobia. And 7.1 percent have severe social anxiety.

11 Ways to Enjoy Life and Say Goodbye to Fear and Stress

Now that we have a better understanding of how stress, anxiety, and general fear can take a toll on your ability to enjoy life. So let’s take a look at eleven things that you can start doing today to prevent such irrational feelings from spiraling out of control:

1. Embrace the Fear

Whether you choose to refer to it as stress or fear, one of the best things that you can do to prevent it from taking over your life is to embrace it. Sure, this might sound counterproductive, but there is credible evidence that proves doing so is beneficial.

Learning to face and work through your fears will keep them from morphing into physical ailments and causing worse mental health problems. For example, if financial trouble is a source of stress, instead of worrying, consider seeking the expertise of a financial planner who can help you organize your finances.

2. Give Your Fears a Name

Many people in America and around the world struggle with generalized anxiety. This widespread concern indicates there is a plurality of things that cause fear. If this is something that resonates with you, you will be happy to know that naming your specific fears can help loosen the tight grip that they would otherwise have over you.

And it is easy to do, insofar as it comes down to either enumerating your fears verbally or writing them down in a journal.

3. Distract Yourself From Your Fears

Once you have learned to embrace and name your fears, the next step should entail finding ways to distract yourself from them for at least a few hours each day. Some of the more popular ways to distract yourself from fear include reading a great book, watching movies, or spending time with friends and family.

4. Say Goodbye to Excuses

All too often, people will purposely deny themselves an opportunity to live a truly fulfilled life because of fear. And many will make excuses to justify doing so.

For example, those who struggle with agoraphobia will often convince themselves that it is unsafe to go outside. What they often fail to realize, however, is that staying cooped up inside their home prevents them from getting fresh air and limits sun exposure. For reference, sun exposure helps the body produce vitamin D, which naturally strengthens teeth and bones.

And the benefits associated with sun exposure do not end there. According to a study published by Science Direct, a leading online resource for information related to scientific, technical, and medical research, sun exposure can positively alter mood, behavior, and even cognitive abilities. Indeed, saying goodbye to excuses can sometimes improve your life in more ways than one.

5. Positive Visualization

Many people will give up on achieving specific goals without ever putting forth an effort, often feeling that they won’t be successful. Whether you’re trying to land your dream job or secure a better position with your current employer, for example, you should envision yourself being successful in all of your endeavors.

After all, whether you believe that you can or can’t do something, you will find that you’re right either way. Striving for goals is one more way that you can challenge yourself and enjoy life more.

6. Quit Smoking

If you’re struggling with low-level or chronic stress caused by world events or personal problems, smoking might offer some short-term relief from stress, but it can also wreak havoc on your physical health. After all, smoking can adversely affect cardiovascular and respiratory health, both of which can make life far less enjoyable.

7. Exercising

Physicians and exercise kinesiologists agree. Engaging in physical activity can be just as effective in easing feelings of anxiety as some prescription-based medications. Furthermore, a minimum of 30 minutes of moderate exercise each day can greatly improve cardiovascular and respiratory health.

Regular exercise can even lead to healthy, radiant skin. After all, the more you sweat, the less dirt and oil remains trapped in your pores. And this is a good thing. That’s because studies show that when individuals are confident in their appearance, they tend to have a positive outlook on life and are genuinely happier.

8. Meditation

Similar to exercise, meditation can help distract you from feelings of anxiousness while improving your physical health. According to a study published by Psychology Today, meditation can make it easier for some individuals to cope with many of the symptoms synonymous with anxiety and even depression. A separate study published by the National Institutes of Health revealed that meditation also contributes to the following:

Reduces stress
Eases feelings of fatigue
Soothes chronic pain

9. Consuming a healthier diet

Consuming a healthy, well-balanced diet can trigger favorable changes in your brain. One such benefit is increased serotonin production. Ramping up serotonin enables you to enjoy life and less fearful about what the future holds.

Further, healthy eating habits can help fend off obesity, diabetes, and other chronic diseases, including viruses. According to a study published by Harvard Health Publishing, a healthy, well-balanced diet and regular exercise help strengthen a weakened immune system.

10. Aromatherapy

Aromatherapy, which includes the use of essential oils, such as lavender, geranium, and frankincense. For example, these oils reduce the natural buildup of adrenaline that we experience when we feel fearful. That said, as you inhale these fragrant scents, your blood pressure and heart rate will start to stabilize.

For these reasons, aromatherapy is ideal for those struggling with low-level or chronic stress. Beyond that, there are physical health benefits that come with aromatherapy, including helping the body to fight off bacteria and certain viruses, according to a study published by Johns Hopkins Medicine.

11. Drinking Tea

Along with helping you to get a better night’s sleep, drinking chamomile tea is a great way to soothe frayed nerves caused by stress. For this reason, it is a go-to for many individuals struggling with generalized anxiety.

Final Thoughts on Releasing Fear So You Can Enjoy Life Again

Whether your fears stem from health concerns, financial or relationship problems, or generalized anxiety, they can have a significant impact on your physical and mental health. Therefore, you must quickly bring them back under control. Fortunately, there are many ways to prevent them from getting the best of you and forcing you into an existence filled with fear.

Doctors Explain 10 Ways Zumba Workouts Improve Health

May 1, 2020 by Power of Positivity

Streaming Zumba as part of your at-home exercise routine could be a smart move for you and your wallet.

Are you seeking new and creative ways to focus on fitness and physical exercise from your home? Many people are looking for ways to save money. This research includes opting to work out at home instead of spending money on gym memberships. This shift leaves many of us with gym memberships searching for a way to workout while also saving cash.

The benefits of exercise and regular physical activity are evident. Indeed, just about everyone benefits from physical activity. Whether it’s an increased heart rate or improved circulation, getting your body moving will help your mental, physical, and even emotional health as all systems work harmoniously toward a common goal of optimal wellness.

So many types of workouts, so little time!

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You’ll find so much to consider when adding physical exercise to your list of daily accomplishments. However, it can be quite daunting to choose an activity that meets your individual needs. From weight training to Pilates to yoga to spinning and swimming, the list of options seems overwhelming and endless.

So how do you know which activity is right for you? Consider the following questions as you ponder starting your new fitness regime:

What are my fitness goals?
What sounds enjoyable to me?
How can I incorporate this into my life and enjoy it for the long haul?
What is my age?
Do I need to lose weight?
Do I need to gain muscle?
What are my physical restrictions?

Finding a style of exercise or a program that works for you is essential to building a lasting healthy habit of physical activity. Talk to your doctor about suggestions for activities and exercises that you can incorporate daily for better health.

Have you considered Zumba?

Wouldn’t it be great if you could find an aerobic activity that not only improves and strengthens the heart but also helps to burn fat and build lean muscle as well? Consider Zumba!

What is Zumba?

Zumba is a Latin-dance inspired, heart-pumping group fitness activity that is gaining popularity around the world. In a typical class, you’ll find high-energy dance music and moves that seem more like choreographed dances than fitness moves, but you don’t have to be a dancing queen to enjoy yourself and the benefits of this aerobic activity. A famous tagline used by Zumba instructors is “ditch the workout, join the party,” and this philosophy is both seen and felt as thousands of joyful participants move and groove in joyful ways to get in better shape—no rhythm required.

Several subgroups of classes exist–from water versions to classes with weights, resistance bands, and classes for kids, there is likely to be a version that suits your tastes and needs ideally. An average 60-minute session will net a modest 370 calorie burn, with more vigorous versions of classes burning anywhere from 600-1000 calories per hour. It is genuinely one fitness sensation that gives you the most caloric bang for your buck.

It doesn’t take long even for a fitness skeptic to see the benefits that this sizzling exercise can afford. From boosting your mood to improving circulation to improving overall health and vitality, here is what you can expect from embarking on your Latin dance-inspired fitness journey.

Ten Fantastic Ways Zumba Will Help You Reach Your Fitness Goals

1. You’ll feel happier

Several studies link regular exercise to a feeling of happiness and improved mood. It will also help to reduce feelings of depression and anxiety by boosting the production of serotonin in the brain. Other feel-good chemicals that will be produced in abundance are called endorphins, known to enhance positive feelings and reduce the perception of physical and emotional pain.

Interestingly enough, the level of intensity has nothing to do with the production of these “happy chemicals” in the brain. The research cites shows that even the most modest levels of physical activity are known to ramp up production. Dancing people are happy people!

2. You’ll lose weight

There are clear links to increased activity and weight loss, and there is also conclusive research to suggest that inactivity leads to an increased risk of obesity and other health conditions that can adversely affect your health.

Regular exercise (including Zumba) increases your metabolic rate, allowing you to burn fat and build lean muscle more effectively than through dieting alone. Following the simple equation that calories expended must supersede calories ingested, you’ll find that your weight loss is rewarding and enjoyable all at the same time.

3. Your muscles and bones will benefit

Zumba plays a critical part in toning muscle and building bone density. This is especially important to offset the effects of aging, where bone density decreases and muscles tend to atrophy. A few 30-45 minute sessions each week is sufficient to turn back the aging clock a bit and help to tone and tighten your whole body.

4. You’ll be more energized before and after workouts

Nothing energizes the body more than a good sweaty session of dancing! You are likely to experience increased energy levels as a result of your new fitness pursuit.

Regular exercise proves effective in treating symptoms of fibromyalgia and chronic fatigue syndrome, two conditions that can rob you of the energy needed for daily living. The more you move, the more energy you’ll naturally be able to produce and use more efficiently, allowing you to experience greater vitality and endurance once more.

Check with your doctor before you give it a go.

5. You’ll experience better health

Lack of regular physical activity leads to the development of chronic health issues that can reduce your quality of life. With regular exercise, you are improving your insulin sensitivity, improving circulation and respiration, strengthening your cardiovascular system, and making detoxification processes of the body more efficient.

With exercise, your immune system will function optimally. Thus, you can retain vibrant health and stave off chronic illness and infection. If you do find yourself under the weather from time to time, you will find that recovery time is much faster, and symptoms are less severe than if you were to abstain from physical activity.

6. You’ll have healthier skin!

Believe it or not, the effects of regular exercise show themselves both outside and inside the body. Exercise like Zumba reduces the impact of oxidative stress on the body and improves circulation, giving your skin a natural, youthful glow.

Regular exercise sessions help to regulate the body’s production of natural antioxidants, which help to remove toxins in the blood and clear up the skin so that you look and feel great.

7. You’ll think more clearly

Who would have thought that a few dance moves and some hip shaking could help your brain function more efficiently?

Exercise increases your heart rate, which allows for better circulation of both blood and oxygen to the brain. Physical activity stimulates the production of hormones that are critical components in the growth and development of new neurological connections. The more you move, the more you boost your brain health!

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8. You’ll sleep better

Regular Zumba sessions can help you to relax and sleep better. The energy depletion processes in place during vigorous exercise help to release powerful triggers that help facilitate the therapeutic processes of muscles, tendons, and tissues during sleep.

Those with sleep disorders and insomnia would do well to incorporate more physical activity during daylight hours in hopes of restoring proper circadian rhythms within the body. You’ll feel better. Plus, you’ll feel more relaxed and well-rested after a full night’s sleep. Bring on more exercise!

9. You’ll feel less arthritis pain

The effects of chronic pain on the body are both physically and mentally debilitating. While most people who suffer from pain initially think that physical exercise can worsen their condition, many are surprised to find that regular activity lessens the experience of chronic pain.

Daily physical activities, such as dancing, can help to reduce the exposure of low back pain, chronic pain associated with arthritis, and rheumatoid arthritis. A more flexible, fluid body can simply move better, and this type of exercise helps to facilitate just that.

Visit your doctor before you sign up for class. And, look for a beginner’s session, so you may start off slowly.

10. Your libido might improve!

Shhhh…..don’t tell anyone! Your libido may increase as a result of some sweaty sessions on the dance floor. Exercise proves to boost sex drive by promoting the release of hormones that govern your cycle. Not only will it get you in the mood, but it may just improve your endurance and your performance as a result of toning the body, improving circulation, and increasing your flexibility. The mood-boosting benefits of enhancing your libido is an added benefit.

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Final thoughts on trying Zumba for better fitness

Zumba is a style of exercise that is fit for almost anyone. It boosts your mood, improves your physical endurance, and provides you a fun pathway to better health. Check with your doctor, of course, before beginning this or any other exercise program. And then, get ready to reap the benefits of some serious moving and grooving!

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