Tag Archives: Mental Health
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The Power of Positive Thinking

14 Aug

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8 Ways To Boost Your Self Esteem and Feel Better About Yourself

10 Jun

To have good self-esteem is very important for everyone. Self-esteem simply means appreciating yourself for who you are — with all you’re pros and cons. People with a good and healthy self-esteem are able to feel good about themselves for who they are, appreciate their own worth, and take pride in their abilities and accomplishments. They also acknowledge that they’re not perfect and have faults, but it dosen’t affect them much because they accept it. Perfection is simply unattainable for any of us. It doesn’t matter what age you’re in. If your self-esteem is low then you feel badly about yourself, usually followed with self-doubt and poor self-appreciation.

How to boost your self-esteem :

  1. Be aware of your thoughts and how you treat yourself. This includes your self-talk, what do you tell yourself about yourself? Is it positive and constructive or negative and destructive for your self-esteem.
  2. Take conscious control of your negative thoughts, and replace them with more realistic and positive ways of thinking. What do you tell yourself about yourself? You need to stop the cycle of negative thinking about yourself that reinforce negative self-esteem.
  3. Give yourself extra credit for a job well done and trust that you are competent. Focus on your accomplishments.
  4. Believe in your own worth. Accept that you are not perfect. Don’t let any one particular shortcoming undermine you. Remember that you are a complex, multifaceted desirable individual.
  5. Recognize and embrace your positive qualities. Make a list of all your positive qualities, skills, experiences, talents, and anything else that makes you feel good about yourself.
  6. Is there something that you want to change about yourself? Something that will make you better equipped as a person. Consider possible avenues for improvement. Pinpoint exactly what you’re not satisfied with and needs improvement. Then make a resonable plan about how to reach your goals and improve yourself.
  7. Compliment yourself. You can look in a mirror and pick few things that you like about yourself. It can be something you see on the outside such as hair, smile or nails. Then pick few things that you like about your personality, like your spirit or laughter. If you don’t want to look in the mirror then you can write it in a journal.
  8. Have realistic expectations in life and stop struggling towards some idealistic goal. Having unrealistic expectations in life will only lead to disappointment and dissatisfaction.

    If you don't see your worth, you'll always cho...

     

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7 Steps to Happiness

23 May

Busy Days

5 May

Last days have been very challenging, so much to do and so little time. It’s seems as everyone’s schedules are overflowing with events and things needed to be done. Sometimes it feels like I’m juggling with so many things that it’s just a matter of time before somethings drops. It can be quite overwhelming as I race from one place to another, chasing the clock and strict time frame. It’s important to remember to pause occasionally and enjoy the moment. Chasing the clock can be very stressful and it can lead to one  feeling exhausted and moody. Then it’s important to calm down quickly take a deep breath and try to relax for few minutes. It helps getting more oxygen into the body and releases physical tension. Take a short walk, exercise can be a great stress reliever in itself, as it helps to blow off steam and it releases endorphins. Take a break it can be very helpful to take a time-out. Sometimes we just can’t do everything by our self. Perhaps it’s possible to share the tasks with someone else, remember that the other parents are likely to be in the same situation and tasks like dropping of kids to practice can easily be shared. It is also important to prioritize those things you need to get done by taking five minutes to make a to-do list. Then you prioritize the things on your list.

Day 092/366 - To Do List

How Positive Thinking Can Improve Your Live

26 Apr

Did you know that researchers have found that positive thinking and optimism contribute to better health and happier individuals? Positive thinking involves optimism, hopefulness, thankfulness, enthusiasm, accepting the past, appreciating and accepting yourself. It’s a sad fact that so many folks suffer with this lack of positivity in their lives. When I was in university I had to read a book called Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi. This book is about the secret to happiness. It teaches you step by step how to practice positive thinking and optimism. It actually helps you to eliminate negativity and focus on all the good things in live, but you have to want to make a change and be happy first. Positive thinking involves always strive to become the best that you can. People who think positively are happier, healthier and more successful than others. The power of positive thinking will bring you positive things in your life. People who think positively spread positivism all around, they are likable and comfortable to be around.

The Power of a Positive Attitude will lead to:

  • Lower stress level – you will become more relaxed by eliminating negative self-talk and negative thoughts.
  • Greater resistance to illness – your mind can have a powerful effect on your body. Researches have found that people who think positively have stronger immune-system than those who tend to think negatively.
  • A sense of well-being and improved health – By coping better with stress and avoiding unhealthy behaviors, they are able to improve their health and well-being.
  •  Better health –  researches have found that just as negative emotions, also known as “toxic stress”, harm the body, positive emotions encourages healing. The connection between mind and body wellness is a powerful thing.
  • Reduced risk of coronary artery disease –  a study done in 2007 which more than 6,000 men and women, aged 25 to 74, participated in and were followed for 20 years. The findings show that positive thinking such as enthusiasm, optimism, hopefulness, engagement in life, and the ability to face life’s stresses with emotional balance— reduces the risk of coronary heart disease. The protective effect was distinct and measurable.
  •  Better coping skillspeople who use positive coping strategies are better at tackling problems and challenges.
  • Better confidence one form of building confidence through positive thinking is self-talk. Praise yourself for a job well done. Positive affirmations can lead to a better self-image.

Why is Yoga good for You?

24 Apr

English: Vrksasana, the tree position, a Yoga ...

Many women at my workplace are practicing yoga. It started with only few women, but now there is a big group that’s started taking yoga classes. My coworkers praise it and say they couldn’t be without it now, knowing all the benefits of it. They say it makes them feel so good, but never mention what it is exactly that is so great about it. Since I’m curious by nature and wondering whether I should try it out myself or not. I have been reading a lot of articles about yoga and now I’m going to share my findings here.

Yoga is nothing new it has been practiced for more than 5,000 years.  Yoga usually include some form of breathing technique, physical poses and possibly a meditation technique. Yoga combines both body and soul. The main focus is to maintain balance between your body, mind and spirit. There are many different types of yoga styles such as Pilates yoga, Bikram yoga, Power yoga, Ashtanga yoga, Hatha Yoga and Hot yoga. These are just few of the many different styles of yoga being taught today.

The Health Benefits of Yoga:

    • Improves muscle tone, flexibility, strength and stamina – regular yoga practice stretches and tones the body muscles and makes them strong.
    • Mental health and physical energy improves – by practicing yoga you will not just get physically fit but also mentally and emotionally balanced.
    • Reduces stress, tension and anxiety levels – creates sense of well-being and calm.
    • Boosts self-esteem – when the body and mind are balanced you feel better about yourself.
    • Improves concentration – yoga gives mind and body harmony through combination of meditation and breathing technique.
    • Weight loss – more vigorous yoga styles can provide a better workout than gentle yoga to lose weight. Yoga increases persons mindfulness and the way one relates to their body. Therefor  individuals will become more aware of what they are eating and make better food choices.
    • Improves blood-circulation one of the benefits of doing yoga is the overall improvement in blood circulation. The focus on proper breathing during practice increases the flow of oxygen-rich blood.
    • Stimulates the immune system – Yoga poses massage organs and strengthen muscles; breathing techniques and meditation release stress and improve immunity.
    • Sleep improves – teaches you relaxation techniques, including breathing exercises and meditation which is very useful to help sleeping.
    • Pain decreases – long-term benefits include reduced back pain and improved posture.
    • Balance improves – yoga helps to improve the imbalance caused by incorrect use of our body parts by improving your posture.
    • Gastrointestinal function normalizes – because of improved blood circulation and the massaging effect of surrounding muscles speeds up the digestion.

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About Kids

10 Apr

A child is like a butterfly,

Some can fly higher than others.

But each one flies the best it can,

Why compare one against the other?

Each one is different. Each one is special.

Each one is beautiful.

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Do You Believe in Karma?

21 Mar

Karma-what-goes-around-comes-around.

When one door closes, another door opens.

4 Feb

English: Sunrise over some of the mountains of...

When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.      Helen Keller

This is why sleep is so important

28 Jan

My sleeping beauties

 

The benefits of good sleep impact almost every area of our daily life. Adequate sleep is essential for performance and general health. Adults  need about 7 and 9 hours of sleep each night. Children need more sleep. Between the ages of 3 and 5 they should be getting 11-13 hours of sleep a night for optimal growth and development. Many researches has been done on the effects of sleep and the findings are the same. Good, deep sleep is crucial for physical renewal, hormonal regulation, emotional well-being and growth.

 

1. Keeps Our Heart Healthy:  Lack of sleep has been associated with increased blood pressure and cholesterol levels, both of which can lead to arteriosclerosis, which can cause heart attacks and stroke.

 

2. Reduces Stress:  Sleep can help lower blood pressure and elevated levels of stress hormones in your body. Therefor you feel more relaxed after a good night’s sleep.

 

3. Reduces mood swings: Insufficient sleep during the night can cause irritation and mood swings the following day.  If lack of sleep becomes a chronic issue it can lead to long-term mood disorders such as depression or anxiety. You’re even more likely to smile and be in a better mood when you’re well-rested.

 

4. Makes Us More Active: Energy levels are higher after good sleep and your mental awareness is more acute. You will be more likely to become physically active.

 

5. Can Help Us Lose Weight: People who sleep for less than seven hours per night are more likely to be overweight or obese, according to the National Sleep Foundation‘s.  If we lack sleep then the leptin levels in the brain lowers and raises ghrelin levels in the stomach. These hormones are responsible for regulating our appetite. Therefore we eat more, but this increase in appetite doesn’t lead to a craving for fruits and veggies.  Unfortunately the body craves for foods that is high in calories, fats, and carbohydrates when you lack sleep. If we, on the other hand, get enough sleep we balance those hormones and the cravings will stop. If you’re trying to lose weight then you should consider the benefits of sleep on weight control and make sure that getting enough sleep each day.

 

6. Memory aid: Sleeping time is the most important time for our brain to shape memories and make the connections, which can make it easier for us to retrieve those memories in the future.

 

7. Get Smarter: After a good sleep our mind regains focus and we can better tackle those tricky mental challenges. Studies show that a good night’s sleep improves learning.

 

8. Reduces Risk of Depression:  Good sleep helps us regulate serotonin levels in the body. Serotonin is a neurotransmitter that affects our mood. High serotonin levels create the feeling of happiness,  but low serotonin levels can create the feeling of sadness.

 

9. Helps Our Body to restore:  Sleep is the time for our body to restore and healing any damage caused by stress and other harmful exposures.

 

10.  It maintains a strong immune system: Ongoing sleep deficiency can change the way in which your immune system responds which  makes you more vulnerable to disease.

 

 

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