Nothing is wrong with getting hooked on social media. It’s the kind of messages you engage with that sometimes make it so. Maybe, it’s about time to be mindful of your responses, the things you share, posts you like, as those describe very much who you are.
Are you the type of person who has a hectic schedule to the point that you are starting to miss out on important events or occasions? Do you find it hard to spend time with your loved ones because of your work or business? Is it a struggle to take a day off from everything that keeps you busy? According to psychologists, busy people are productive and efficient in everything they do. However, we cannot deny the fact that their schedule may classify them as top performing individual, but at the same time, it can also be the primary cause of stress and anxiety.
Unfortunately, many people still choose to work too hard even though they are already exhausted or has run out of energy. Because of this, they end up getting sick, and some people also decide to take their own lives. For example, in Japan, the number of stress-related suicide has risen over the past few years. Many Japanese nationals spend most of their times at work even if it means not eating on time or not getting enough sleep at night. Some of these nationals die peacefully in their sleep because of over fatigue while others could no longer take it, which is why they resort to suicide.
In this article, we want to show to everyone that it is still possible to achieve genuine happiness despite your busy or hectic schedule. The primary purpose of this write-up is to encourage all the readers to keep going. We want to remind everyone that you still have a choice on what to feel and how to handle your emotions or thoughts. Make sure to remember these if you want to continue feeling happy even if you have become too busy:
Familiarize Your Schedule
Do not get overwhelmed with all the things that you have to do or the events that you need to attend. “Always consider the final result when beginning a task. Have a clear target to hit,” said James Davidson, Ph.D. Take note that you always can control everything that happens in your life. All you must do is to be smart enough in familiarizing your schedule so that it will be easier on your part to become the master of time management. Once you know your day-to-day schedule, you can start to adjust the entries on your calendar. Once this happens, you will begin to become stress-free.
Take A Break If Necessary
Another thing that you must learn how to consider is taking a break from everything that keeps you busy. Find the courage within yourself to take a step back and allow yourself to rest. Take note that just because you have decided to break for a little while does not mean that you are weak. No one should be faulted for wanting to rest for days. Nonetheless, it is crucial on your part to arrange everything at work or in your business before taking off for a quick vacation. As much as possible, conduct a proper turnover of the documents and tasks to avoid any problems while you are gone.
There are many entries in your calendar, which is probably the primary reason why you always feel stressed or anxious. By merely looking at these entries, you would probably feel dizzy and want everything to be done. As such, it is best if you will find time to reward yourself whenever you have accomplished something great from your daily schedule. Take note that you deserve to smile and have fun. Reward yourself by going on a shopping spree or getting a makeover. Remember that you deserve good things.
Be Physically Active
Regardless of your workload, be sure to find time to exercise or perform fitness activities. “Make exercise an essential part of your routine,” as stated by neuroscientist Alex Korb Ph.D. Always keep in mind that living a healthy lifestyle can do wonders in your mental health. According to science, the human body is capable of releasing dopamine or “happy hormones” once it exercises or engaged in physical activity. For this reason, you will feel happier and become kinder to everyone around you. Do not worry about taking time from your budgeted schedule for the day. All you need is at least thirty minutes to exercise at the gym or the convenience of your own home.
According to Jennice Vilhauer Ph.D., “The reason most people find happiness to be elusive is that they don’t do the things that they need to in order to experience mental wellness.” Do not allow your schedule to cause stress in your life. Instead, use it as a motivator to keep you going.
Moringa oleifera is not something that a therapist typically recommends to people who come to them for psychological assistance. Nevertheless, it provides some benefits that may prevent individuals from dealing with physical conditions that tend to cause depression, anxiety, and other mental health disorders.
“Depression is a disorder that develops from environmental and biological issues that are unique to each person. Only one out of four individuals [with depression] seeks treatment. The reason more don’t go for psychotherapy or medication is stigma,” says Deborah Serani PsyD.
“Anxiety can become unhealthy if it starts to overwhelm and harasses you with a myriad of thoughts that leave you feeling crippled, intensely fearful, or concerned for your health,” says Alicia H. Clark Psy.D.
“Chronic stress is thought to be a risk factor for conditions as diverse as diabetes, heart disease, obesity, depression, autoimmune disorders, and even the common cold. The link between chronic stress and opioid addiction may be a contributor to the nation’s opioid crisis,” says Mithu Storoni MD, Ph.D.
Some of the things mentioned above are mental health disorders that need immediate attention and treatment.
Moringa oleifera is a tropical tree from the Moringaceae family that can grow without specific cultivation requirements. Its origin can be rooted back to the Himalayan region of India, which remains to be the biggest producer of the plant’s fresh products all over the world.
Moringa germinates from either the limb cuttings or the seeds. The farmers only have to wait for 12 days to see the early stages of its development. It can live off of rainwater and sunlight, but it will wither if planted in a cold place. The flowers start to show after six months, and the fruits can be harvested soon after.
It is called the “miracle tree” because every part of the Moringa oleifera has a culinary or medicinal use. They are commonly found in South and Southeast Asian dishes and treated as vegetables. For instance, in Thailand, there is a favorite curry recipe that mixes fish with green pods. Indonesians, on the other hand, add the leaves to the soup to make it healthier.
The crushed leaves are also used as a cleaning agent in some countries. The oil that it generates can be wetted before washing your hands so that it can work as a soap. The inhabitants of Nigeria have utilized it as well for dishwashing and for scrubbing down walls.
Moringa oleifera is an excellent source of dark pigment. African nations obtain blue dye from its bark. The gum of the tree has been employed in the past for calico printing, tanning leather, and making condiment.
Its roots have medicinal properties. They have been known to serve as an antibiotic for people who suffer from gout, arthritis, and sexually transmitted diseases. The pulverized roots are combined with salt before applying to the affected area. Mixing its juice with milk, on the one hand, turns it into medicine for coughs, swollen liver, and lumbago.
The animal growers feed Moringa leaves to their pigs, cattle and goat, among others. The plant contains enough nutrients that the animals to grow. It also allows the producers to raise them organically. In the Philippines, all the foods that breastfeeding mothers consume are incorporated with the leaves, because the folks believe that Moringa oleifera helps in generating more milk for the babies.
Leaf juice gets drank as is or made into a concoction by those who have gonorrhea, diabetes, diarrhea, and high blood pressure.
The pulp of the bark is not wasted either, as it can be used to create rope or paper.
Moringa oleifera, particularly its leaves, are full of antioxidants that may regulate your blood sugar levels. It has isothiocyanates and chlorogenic acid, which are compounds that reduce the body’s sugar absorption. The benefit that diabetics will get from this is that the leaves can be fused with any food; thus, they may keep the disease at bay.
It is considered a superfood in a lot of countries, for the reason that it comprises of various minerals, protein, and vitamins that people need in their healthy diet. The vitamins A and C strengthen a person’s immune system, while vitamin E can shield you from pollutants, eye cataracts, and Alzheimer’s disease.
Moringa oleifera is a powerful antiseptic that can eliminate fungal and bacterial infections, as well as diminish skin damage, on humans. A 2014 study has assessed the effectivity of a cream, which has the plant’s leaf extract as the main ingredient, in terms of facial skin regeneration. They have found out that aside from it being useful as a skin revitalizer, it also has the potential of decreasing the signs of aging.
The polyphenols that are in the Moringa oleifera have the capability of defending you from liver-related illnesses. Those who excessively drink alcoholic beverages are more at risk of having this organ damaged. Eating or drinking a Moringa product, however, can lower your chances of acquiring oxidative stress, which will eventually evolve into a rather severe liver problem if left untreated.
Moringa oleifera can shrink inflammation that has been caused by enduring illnesses. One research has shown as well that it has anticoagulating properties because of the possible attendance of plasmin- and thrombin-like enzymes in the plant. It entails that the blood in your open wound can clot more easily and stimulate healing.
Moringa oleifera deserves to be known around the globe as the tree that gives life. It has saved millions of men, women, and children in the impoverished places from famine, as well as a few diseases. The leaves, fruits, flowers, roots, and barks of the plant have their essential uses for both humans and animals. Moringa contains a substantial number of vitamins, antioxidants, protein, minerals, and other chemical compounds that have a considerable probability of curing various illnesses and increasing vitality provided that the scientists can find a way to introduce them to the nations. There is no doubt, therefore, that it is a miracle tree.
“Healthy relationships are based on mutual understanding, respect, and open communication. Facilitate these in order to ensure the greatest likelihood of a satisfying relationship – for you and your partner,” Suzanne Degges-White Ph.D. said this, and I believer her, which is why I stayed with the father of my children.
I married the perfect man. Do you know why? We’ve been married for almost 20 years, and yet he left me for a younger woman. I was thirty-nine years old at that time, and the blonde he met at Target was only twenty-three. She also happens to be just three years older than our first-born. Yes, I married the perfect man. My mental health is in tiptop shape now when I say this.
When it comes to wellness, you probably know a lot of things. Maybe your friend once told you some tips on how to stay mentally, physically, and emotionally healthy. Perhaps you read articles and watch videos on how to stay focused and goal-oriented. Or maybe your therapist gave you some pieces of advice on how to maintain a good lifestyle for a better living. Whatever your reasons are, for sure the information gets flooded in your head that sometimes makes it impossible for you to work and follow even just one. So before you think about the bombardment of details for wellness and all that, I’ll share some uncomplicated and best ways to achieve overall wellness.
The availability of the services of a counselor has proven to be convenient and practical for several people. Because of the wisdom and treatment provided by counseling sessions, many individuals end up solving their problems and issues. This fact can be considered as good news for people like you who need someone to talk to or a professional who can help you process your thoughts.
Take note that each counselor has a variety of skills. Therefore, you cannot expect all of them to possess the same level of comprehension and understanding of the proper techniques for counseling sessions. Because of this, it becomes more challenging to search for the best counselor who can help you with what you are going through at the moment.
Do not worry because we are going to provide you with a list of the top five qualities every counselor must possess:
Look for a counselor who can communicate well to all her clients. Keep in mind that the foundation of a good relationship with the said professional is your connection with one another. Take note that opening up to another person can be difficult. A good counselor must know the proper ways on how to make things easier. Keep in mind that between the two of you, he must be the one who shall make an effort in improving the communication lines between the two of you.
“Counselors need to have a natural ability to listen and be able clearly explain their ideas and thoughts to others,” said Ashley Miller, a licensed social worker and psychotherapist.
Another thing to look for in a counselor is his ability to connect with you. It is crucial for you to feel that he understands what you are going through. Remember that an excellent counselor is someone who looks at you with respect and humility. He must learn how to protect your secrets so that you can have a stronger relationship with him. As such, make sure to observe the way you feel whenever you are face-to-face with the counselor. The way he talks and acts says a lot about his ability to connect with his clients.
“An effective counselor can identify negative thinking patterns that may be feeding feelings of sadness, depression or anxiety,” according to psychiatrist Lynn Ponton, MD.
If there is one vital thing that you must accept at this point in your life, it is the fact that several people will always have something to say to you. What is important is the need to ignore the naysayers and show them otherwise. Because of this, it is imperative on your part to make an effort to avoid people who keep on judging you for your choices and decisions. It is the primary reason why you need to find a counselor who nicely treats you. He must accept who you are and must never make any negative comment about what you are going through. Always remind yourself that there are several counselors out there who can accept everything about their clients.
Find a counselor whom you can trust with your life. Do not go for a professional who is willing to lie to your face for the sole purpose of making you feel good. What you need is someone who will tell you what is absolutely true, without any color of dishonesty. It must be noted that a dishonest counselor will do more harm than good in your life. For this reason, you have to continue working hard to be able to afford an honest counselor who can assist you in every step of the way. If you have difficulties in accepting certain realities, do not hesitate to talk to your counselor about it.
Searching for the right counselor can be a struggle, especially if you are doing it for the first time. The best thing that you can do is to take your time in looking for the best counselor. According to Susan Lager, LICSW, a psychotherapist and relationship coach in Portsmouth, New Hampshire, “therapy is an interactive process. Express your needs, ask questions, read books, and do the “homework assignments,” she said. Remember that it is better to spend a lot of time for the search than to engage someone who will only increase the stress and anxiety in your life.
Feel free to ask for recommendations or referrals from the people you know so that you can have several options. It is also suggested to book a preliminary appointment with a counselor first before deciding to retain his services for an extended period. Do not be afraid to test the waters. Eventually, all your efforts will be worth it. Be sure to use the checklist mentioned in this article.
Amazed by the successful weight-loss stories of family members, friends, and people you found on the internet? They merely show that it’s indeed possible to lose fats without going under the knife. What’s important is your chosen way of tackling this task.
The fast (but not highly recommended) route directs you to dietary supplements. A better path, on the other hand, leads you to spend hours in the gym. You may try either at your own risk, but having saggy skin is quite common for people who are on a weight-loss journey.
Here are a couple of techniques you can do to avoid excess skin while losing weight.
Method #1: Take Care Of Your Skin
What You Need
Your skin feels supple and elastic to the touch, thanks to the high amount of water it holds. You must replenish the body’s water supply while or after exercising to maintain that. “The rule of thumb is to drink half your body weight in ounces a day—so if you weigh 160 lbs, try to drink 80 ounces,” said psychotherapist Vikki Stark M.S.W., M.F.T.
Resistance Training Program
There are various workouts dedicated to resistance training that will allow you to build muscles while losing fats. Simply opt for a program that suits your equipment and schedule.
Weighing Scale (Optional)
You can reduce weight even if there are no digits to confirm it. That’s the reason why having a weighing scale isn’t a big deal. Nevertheless, it’s not an issue if you utilize the apparatus.
A lotion with high SPF value stops the UV radiation for inflicting harm to your well-being. It’s a must-have, considering you work out in the open.
What To Do
The first technique gives significance to skin health. It is okay to exercise and control your hunger, but try to ensure that there’s enough water in the epidermis.
Step 1: Reduce Your Weight Gradually
Burning the fats can happen even if you don’t push yourself to the extreme spontaneously. You can merely aim to get rid of a couple of pounds at max each week so that your skin can adjust to the changes well. Otherwise, a rapid loss of weight can result in sagging body parts.
Step 2: Make Hydration A Priority
When you exercise, you don’t directly convert the fats into energy. You also release so much sweat through your pores, which can dehydrate the skin if you’re not careful. That’s the ultimate recipe for obesity, to be honest, so make sure to always quench your thirst with water.
Step 3: Focus On Resistance Training
Your skin can still sag even when you are hydrated in case you don’t develop muscles where the fats used to be. The latter stays in between the bones and the epidermis; that’s why there will be less stuff connecting the two. You can only prevent the sagging by following a resistance training program as you lose weight.
Step 4: Avoid Things That Decrease Skin Elasticity
Having flabby skin becomes inevitable if there are bad vices you continue to hold on to. Drinking and smoking are definitely atop that list because they cause dehydration and other serious diseases. Similarly, don’t forget to use sunblock before going outdoors since UVs can damage the collagen that makes the skin elastic.
Method #2: Gain Muscles
What You Need
Weight Resistance Equipment
Gyms always have apparatuses for resistance training (e.g., dumbbells and barbells). You may install them at home too, considering you have no time to visit the facility. As an alternative, it’s alright to use your body weight during the exercise.
Lean towards the food choices that increase your energy and muscles. Those can be brown rice or wheat for carbohydrates and white meat for protein. Of course, adding dietary fibers from fruits and vegetables is another sound idea.
“Incorporating more fruits, vegetables, and lean protein sources in your diet can help protect your brain, according to the latest research”, says Melanie Greenberg Ph.D.
Weighing Scale (Optional)
Measuring your weight is not a priority since a regular scale cannot differentiate muscles from fats. There are instances, after all, in which the numbers don’t change, but you notice the improvement in your figure. Nonetheless, you may weigh yourself whenever you like.
What To Do
The second and last procedure highlights the importance of having and keeping your muscles. Muscle loss can happen, primarily when you merely perform physical tasks on rare occasions.
Step 1: Refuse To Take Shortcuts
As tempting as it can be to reduce fats without doing anything, it’s better to achieve it by working out. The length of your exercise, however, should depend on how much weight you wish to lose.
Just one advice, though? Aim low to give the muscles time to appear on the areas where the fats used to be.
Step 2: Commit To A Specific Workout
The cardio exercises are great at strengthening your endurance for weight loss. Despite that, you should supplement them with resistance training to be able to develop and improve your muscles well. You may utilize your weight or gym equipment for that.
Furthermore, to enhance your physique, you’ll need foods that promote incredible health. Protein is essential for building muscles; that’s why you can’t lose that in your diet. Non-gluten products and “good” carbs can also provide energy that will help you complete the exercises.
In A Nutshell
“People whose weight-loss efforts begin at home with dieting, and perhaps some exercise, are familiar from the very beginning of their diet with the struggles they must overcome to lose weight”, said Judith Wurtman, Ph.D. Losing weight without excess skin is not rocket science. The techniques mentioned above may not be too diverse from what your fitness instructor can tell you, frankly speaking. When you avoid over-exercising, dehydration, bad eating habits, and other vices, sagging skin may be the least of your problems.
As a reading enthusiast, I know how much reading helps people in a lot of ways. But I just realized not so long ago that reading about how to increase my mental strength could be powerful. “Brainy pursuits make the brain more efficient by changing its structure to continue functioning properly in spite of age-related neuropathologies,” according to professor of neuropsychology Robert S. Wilson, PhD. The wonder it has done for me has encouraged me to share some of my favorites that I first got from social media. I just started buying one book, and when I finished, I decided to buy more and more!
So here’s a list of the top three books that have moved me mentally and emotionally, which I hope will do the same for you.
- Big Magic – Elizabeth Gilbert. This book just got me going with my love for writing and for life in general. Gilbert successfully delivered the purpose for the book, which is to encourage one to be creative in all things he does. It pushes one to get out of his comfort zone and learn new activities that would improve creativity and therefore enhance mental wellness. Gilbert, once again, is a winner in this one, aside from her very successful Eat, Pray, Love.
Highlight: Part of being creative in life is to bravely face that which you are scared of.
- Fuck It: The Ultimate Spiritual Way – John Parkin. Focusing mainly on the phrase ‘fuck it,’ Parkin teaches us to let go of the things that do not help us become better people. We are taught not to overthink and look for meaning for almost everything we go through. We can take control of our lives better when we know which ones to prioritize and which ones we set aside. I realized after reading this one that sometimes we imprison ourselves and we end up feeling anxious and depressed. We have a choice to kick these barriers down and just say, “F**ck it!”
Highlight: We’ve been so used to tackling every problem head-on, no matter how big or small. For once, let’s decide to be fearless and say f**ck it, and then let’s see what happens.
- The Happiness Project – Gretchen Rubin. This is a classic but its release triggered the release of a hundred more books about happiness. I love Rubin’s take on what to do every day, which you will understand when you get to read it yourself because Rubin writes this book in a monthly diary style. The Happiness Project is one of the early books I finished that motivated me to be more practical and realistic about my goals in life.
Highlight: If you’re planning a family trip, doing preparations and contemplating about the trip makes 60% of your happiness. The 40% you get when you’ve started the trip.
My Final Thoughts
According to Maria Eugenia Panero, PhD, a research associate at the Yale Center for Emotional Intelligence, “Reading helps us to take the perspective of different characters we normally wouldn’t interact with, and to give us a sense of their psychological experiences and how they interact with other people and situations.”
My fascination with reading different kinds of manuscripts – being sports, music, art or life related – has in one way or another led me to seek for lessons that I could learn from and share with others, just as I am doing now with you. “It really doesn’t matter what book you read, by losing yourself in a thoroughly engrossing book, you can escape from the worries and stresses of the everyday world and spend a while exploring the domain of the author’s imagination.” And I leave you with one of the most important takeaways that have helped me improve my positivity and zest for life. This one is from ‘The Secret’ written by Rhonda Byrne.
“There is no such thing as a hopeless situation. Every single circumstance of your life can change.”
A lot of moms are finding it hard to maintain a healthy lifestyle. Keeping up with the kids and staying on top of household chores consume a lot of time and energy. At the end of the day, there is nothing more comforting than a sumptuous dinner spread and a good night’s sleep. Where can you fit the desire to work out in that jam-packed schedule? Worry not. Here are some tips on how you can maintain that healthy lifestyle – without needing to go to the gym. Continue reading “How Can Moms Stay Fit?”