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Family Time Should Always Be A Priority

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Spending time with your family can be a lot of fun. It’s often looked at as being something that you have to make time for or as something that is not a necessity. Sometimes it’s easy to forget that giving your time to your loved ones is extremely important.Here are some reasons why your family should be your top priority.

  1.      It builds self-esteem in children

Children who spend time with their parents through participating in activities together will build up a sense of self-worth. When children feel like they are important to their parents, they feel more positive about who they are. It’s important to note that family activities don’t have to be expensive such as a grand vacation. It could be as simple as having a game night or going on bike rides together. The important part is being together and enjoying one another’s company.

  1.     It strengthens family bonds

Families who don’t spend time together drift apart and don’t develop open communication with one another. Not saying that families who don’t spend time together don’t love, care, and have strong forms of communication. It’s just a lot less likely. Studies have found that families who enjoy group activities actually share stronger emotional bonds. They are able to bond over a hobby that everyone enjoys. If families share hobbies, books, music, movies, etc. they build stronger family ties.

  1.     It develops positive behaviors

Children and adolescents who spend more time with their parents are less likely to experience substance abuse such as alcohol, marijuana, or cigarettes. According to studies performed by the National Center on Addiction and Substance Abuse, teens who don’t have family dinners often are twice as likely to use tobacco, nearly twice as likely to use alcohol, and one and half times more likely to try marijuana. This is not to assume that every child who doesn’t have family dinners is going to become an addict, but they will search for other things that make them feel included. Such as a friend group who all smokes that may become like a “family” to them.

  1.     It creates happy memories

Memories, no matter how old a child or parent gets, are something that you can never take away. Family time creates a happy atmosphere for both parents and the children. Learning to work together as a family, for instance, while learning a new sport will bring the family together as a unit. This is a great developmental strategy for family growth because it allows you to remember a time when you both worked together to succeed.

Being a child or a parent is hard. Sometimes you aren’t always going to see eye to eye. But family time always gives you the chance to reconnect as a whole. It eliminates bad memories and replaces them with positive ones. Children grow up and change quickly, so family time is a wonderful way to hold on to time in a moment forever.

 

Reduce Stress In Your Life

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We can’t possibly sort out all the things that may cause us stress. We can, however, find ways to stop stress from affecting us. Stress affects all of us differently, you may be more motivated in stressful situations or you may shut down. Remember that your stress shouldn’t control you and limit your possibilities of being relaxed and happy. Stress is an extremely unpleasant state to be in, it takes away from the beauty of being alive. Stress can cause anger, depression, suicide, heart attacks, cancer, etc. It’s important to stop stress in its tracks so it doesn’t consume you. Here are some tips to reduce stress in your life.

  1.     Meditate

A few minutes of meditation a day can help reduce stress. “Research has shown that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, Ph.D., a Chicago health and wellness coach. Meditation can be performed wherever you go., however, a serene and quiet space is the best environment to meditate in.. This will eliminate all of the outside distractions that may cause you to lose your concentration. Try closing your eyes and remembering a place where you felt truly happy and at peace. Hold onto that moment to bring to mind whenever you meditate and go there for an escape.

  1.     Breathe Deeply

Take a break and focus on your breathing. Breathing can be very beneficial to eliminate stress. When we are in high-stress situations we tend to take shorter breaths and this can frustrate you even more. Try taking a deep breath and concentrating on it. Sit up straight and breath in and out. According to Judith Tutin, Ph.D., “Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure.”

3.Be Present

The importance of being present is to slow down. We often stress ourselves out thinking about what we have to do next, such as, the upcoming presentation we have to give at work or a test in class. We run through all of the possible outcomes, good and bad. You may even find yourself jumping to different conclusions about different things all at once before they actually happen. It’s important to take a second to relax and remember that we live in the present, not yesterday and not tomorrow. You can’t control every situation, good or bad, so don’t spend time stressing. When you spend more time in the moment you are able to focus on your senses and you will become less stressed.

4.Reach Out

Talking to others about what is going on in your life isn’t always easy. It can be a challenge opening up to people, especially if you prefer dealing with things on your own. Sharing what’s going on in your life can really help eliminate the stress you may be feeling. It can allow you to get a fresh perspective and understand more of what’s going on in your life.

  1. Tune In to Your Body

Be aware of what causes you stress in your life each day and look to see how it affects your body. Lie back and take a second to relax, not only mentally, but physically as well.

Stress can lead to more severe problems both mentally and physically, but most importantly it has the possibility to take away from your everyday wellness. Don’t let stress affect your days. Take a step back and relax, removing yourself from the situation in order to understand further why you may be feeling this way.

Loving Yourself Isn’t Always Easy, But It’s Worth It

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Loving yourself isn’t always easy. you must love yourself before you can love others. However, loving yourself means you have to come face to face with every part of you. Not just physically, but mentally and emotionally as well. Becoming one with everything that embodies you as a person. This isn’t an easy process, and for some it can take years of recognizing their own self-worth, to be comfortable with who they are.

Many people suffer from not being able to realize that there is only one you. Being that there are billions of people in the world. It’s hard sometimes to feel special or even wanted. It is important to know that you are never alone and to never let anything make you feel like you aren’t amazingly you.

The first step to loving yourself is being able to forgive yourself. It’s hard knowing that you are human and prone to make mistakes. Knowing that you can’t live life in a perfect bubble. Understand that everyone makes mistakes in life. This may be within your relationships, financial status, personal decisions, etc… Mistakes should act as a reminder of how we should, and shouldn’t continue to act. Every mistake is a lesson in disguise. It’s hard not to look at your mistakes as a negative reflection of your character. Knowing it’s never too late to turn your mistake into a positive experience will do wonders for your self-esteem. Remembering this will help you forgive yourself. We are all human and we are never going to be perfect. However, we can change a negative into a positive all by forgiving ourselves and maintaining a positive outlook on life.

The second step is putting yourself first. It’s hard to think about yourself first in every situation. It’s always an easier option to help someone else face their own challenges instead of facing your own. This may be due to the realization that something may be wrong in your life and now you have to come face to face with exactly what it’s. You must reevaluate exactly what it means to put yourself first. This doesn’t always have to be a negative thing. Practice engaging in what interests you and what your ambitions in life are.This will steer your mindset into a positive and uplifting atmosphere. You can always help someone else, but knowing that you are okay and are on the right path to your own happiness will always ensure better quality in how you help someone else.

The most impactful step when it comes to loving yourself is remembering to say I love you. It may sound vain, but it’s not. You need a constant reminder to embrace who you are. Try speaking to yourself in the mirror every morning and tell yourself this: “I love you, you are strong and today is going to be a good day.” By doing this you are giving yourself daily doses of well-deserved appreciation.

Lastly, you must cut out all negative influences in your life. The easiest way to do this is to make a list of all the negative people and things in your life that consistently bring you down. Sadly, we all know in the back of our minds that there’s someone who may not be the best influence. These people can be physically, emotionally, and mentally draining. It’s hard to cut ties with people, especially if you have been close to them for a long time. But in the long run, this will benefit you immensely.

Putting yourself first isn’t easy especially if you’re a giver. Ensuring that your well-being is grounded will guarantee positive results when it comes to helping people around you.  You must first love yourself mentally and physically. This can be accomplished by giving yourself motivating goals in order to assure the best results when it comes to your own happiness.

Taking Control of Your Life

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Taking control of your life isn’t always easy. especially if there are other people involved. Our surroundings form our behaviors and our emotions more than we care to admit to ourselves. But when it comes to controlling your life, that’s even a greater challenge. We must first evaluate what it means to have control over your life. This means that you have awareness of aspects of your life and are confident in yourself. Having this confidence means that you may hold yourself accountable for doing whatever it takes to achieve desired results.

To achieve these desired results you have to be okay with what is in and out of your control. A great quote from Wayne Dyer says, “You cannot always control what goes on outside. But you can always control what goes on inside.” You can’t always control what happens around you, but you can control how you react to it. Whether it’s your thoughts, emotions, and your actions towards external factors, you will be able to control it. This isn’t an easy practice and not something that is going to happen overnight. You have to learn how to channel your stress, anger, and sadness into different aspects of your life that will not have a negative impact on you.

It is important to acknowledge that these external factors may cause these feelings, but the greatest way to have control over your life is to stop blaming others for how you are feeling. If you want to control your surroundings you have to understand that eventually you have to hold yourself accountable. This way, rather than accusing others of what is happening in your life, you discover your own role in the problem. Now, not every problem is your fault, but it’s how you let that problem define you that is the issue. This is directly letting the problem control your life instead of the other way around.

Letting the problem define you should not be a stressful endeavor. You can’t control everything, it’s impossible for us to control everything. You only have control over yourself and not others. To fix this problem and to live an easier life avoid toxic people, places, and things that bring you down. This will eliminate stress.

Being informed about your surroundings will give you awareness of what is going on around you. You will feel calmer knowing you are more in control. This happens because you have less uncertainty about the unknown; you go into a situation prepared.

Living a life in which you’re in tune with your emotions and feelings may seem impossible, however, everyone can do it. You must first find out what makes you sad, stressed, or even angry and avoid these situations. You must understand that you can’t control every situation, but think about how you react to it. In many situations, our emotions escalate in a certain way based on how intense it may be. You have one of two options: either let your emotions take over, or conquer them and have the strength to walk away.

 

How to Take Control of Your Anger

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Anger can be overwhelming to the point that you lose all control of your actions. Your intentions may be shifted by your enraged frustration that you can’t seem to release. Anger comes in many different forms. Some conceal their anger negatively and cause self-harm, or harm to others in order to counteract what they may be feeling. Others use anger in a positive light and find methodical outlets to produce positive outcomes to what they may be experiencing. If you feel as though your anger is getting out of hand and begins controlling you here are some steps to help you control it, instead of the other way around.

As you sense yourself slipping out of control, stop. Don’t let your anger get the best of you. This is easy to say but extremely hard to do. The thought that you can stop your anger seems impossible. You can’t control everybody, so running into tough situations is inevitable. But turning your anger into motivation, for example, can be a positive shift in what you are feeling.

This can translate to “if you have nothing nice to say don’t say it at all”. In many cases when people are angry, they drop their verbal filter and unleash hurtful words. Trying to remain calm and avoiding saying negative things to yourself as well as others can be a positive step towards control when it comes to anger.

Giving yourself space can also be a good way to control your anger. The last thing you want to do in a situation is to remain mad because you are in the same environment that sparked this feeling. You can’t solve a problem or fix a feeling in a fit of anger. You must remove yourself from any situation you are in and allow yourself to regroup. This will allow you to calm down, before making any rash decisions based on the mood of the situation.

Taking deep breaths can help control your internal and physical response to anger. Your rate heart increases when you are angry. Taking deep breaths slows your heart rate more quickly than time would. Deep breathing helps your body fill with oxygen and puts a stop to the adrenaline rush you may feel because of all of the emotion you may be experiencing. This oxygen flow will relax your body, calm your breathing, and slow your heart rate.

Before getting to the point where you can’t control your anger, analyze your situation. Assess why you are mad and how you could have addressed the situation in a different light. Maybe you were fighting with a loved one and there was already pre-existing tension.

Getting angry is inevitable, we all feel anger towards something. Knowing how to redirect your anger can be extremely beneficial. It can allow you to avoid feeling like you are out of control in certain situations. Control your anger before it controls you.

Controlling Your Surroundings

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Controlling your surroundings isn’t always easy. It’s hard to control every situation you are in, especially if there are other people involved. Our surroundings form our behaviors and our emotions more than we’re able to acknowledge or care to admit to ourselves. But when it comes to controlling your life, that’s even a greater challenge. We must first evaluate what it means to have control over your life. Taking control of your life simply means that you have awareness of every aspect of your life and you walk into situations with a certain level confidence. Having this confidence means that you have higher chances of doing one thing in order to get desired results.

To achieve these desired results you have to be okay with what is in and out of your control. A great quote from Wayne Dyer says, “You cannot always control what goes on outside. But you can always control what goes on inside.” You can’t always control what happens to you but you can control how you react to it. You can control your thoughts, emotions, and your actions towards external factors. This isn’t an easy practice and not something that is going to happen overnight. You have to learn how to channel your stress, anger, sadness into different aspects that will not affect you.

These external factors may cause these feelings sometimes, but the greatest way to have control over your life is to stop blaming others for how you are feeling. If you want to control your surroundings you have to understand that eventually, you have to hold yourself accountable. Rather than accusing others of what is happening in your life, you discover your own role in the problem. Now, not every problem is your fault, but it’s the way that you react and how you let that problem define you. This is directly letting the problem control your life instead of the other way around.

Letting the problem define you should not be a stressful endeavor. You can’t control everything, it’s impossible. You only have control over yourself and not others. To fix this problem, and to live an easier life, avoid toxic people, places, and things that bring you down. This will eliminate the stress that comes from these things.

Being informed about your surroundings will give you awareness of what is going on around you, you will feel calmer knowing you are more in control. This happens because you have less uncertainty about the unknown, you go into situations prepared.

Living a life in which you are intune with your emotions and feelings may seem impossible, but everyone can do it. You must first find out what makes you sad, stressed, or angry and avoid these situations. You must understand that you can’t control every situation, but think about how you react to it. In many situations, our emotions escalate to a certain level based on how intense it may be. But stop and think first about how your emotions may continue this rise in tension. Either walk away or discuss it reasonably.

6 Steps To Healing

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Healing isn’t always easy. It takes time and willpower to create change in your life. Traumatic events, big or small, can be very detrimental to an individual’s well being. It takes time to heal. Here are some tips to help you on your healing journey.

  1.     Recognize that there is nothing wrong with you.

No matter what’s going on, remember that you are human. We are predestined to make mistakes and to get wrapped up in tough situations. Understanding that this problem isn’t necessarily your fault is the first step to healing. Many who have survived violence or abuse seem to be inflicted with self-blame/shame. You are not directly the cause of what happened to you. The shame you may feel is not yours to carry. In our society today, medically speaking, when someone experiences trauma, it’s automatically diagnosed with a mental illness. When, in fact, what happened to them is the real illness at hand. This does not mean you shouldn’t seek help if you are struggling with the trauma you faced, this merely means the cause of your condition is not your fault.

  1.     Learn about common reactions to trauma.

Understanding what you are experiencing related to your trauma is extremely important; it can be a good indicator of when it’s time to get help. Researching side effects of trauma will reassure you that what you are experiencing is a normal reaction. You should never feel abnormal or broken because of how you are dealing with your trauma.

  1.     Connect with others.

It probably doesn’t come to any surprise that trauma is sometimes difficult to communicate. It may cause you to want to pretend like it never happened and you may be considering not talking about it. In a lot of circumstances, this is not the case. It’s important to remember that you are not alone, even if it feels like you are. Just know that there are other survivors out there. They are ready to talk and help you. Talking to others who don’t truly understand what you experienced may be hard. You may find comfort in talking to someone who has experienced similar unfortunate circumstances. You don’t have to share the details of your trauma to connect with others; you can simply focus on having someone there for you when you need them.

The world can be a scary place, and after experiencing trauma it may even seem hopeless. But never give up hope fighting to gain your freedom back from the grip of tragedy. You have it in you to heal and recover. It will take time but never let your trauma define you.

Suicide Is Not The Answer

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Sometimes, communicating traditional messaging about suicide prevention is not enough. People react to communication in different ways because no two people or situations are the same. If you feel that nothing that anyone says makes a difference, consider this. Here are some scientific reasons why your life is valuable.

  1.     Your feelings are all chemical.

According to research conducted by Elliot Schrefer, “Happiness and its opposite are both electrochemical reactions; those reactions are temporary and ineffable, and could even have hidden benefits. While the symptoms of depression, for example- lowered energy, decreased willingness to engage with others- could be an evolutionary response to a pressing need to change your life.” As Schrefer evaluated in his research, your emotions in a given moment are temporary. Not to say that your feelings, such depression, shouldn’t be taken very seriously. They are in fact true feelings. However, know that those feelings will eventually subside, even if, in the moment, it feels like you will forever be stuck with that feeling of grief.

  1.     Your teeth were made in the stars.

Another fascinating research conducted by Schrefer states that “Except for hydrogen and helium, elements require such extraordinarily high temperatures to form that they can only be created in the stars themselves. That means all elements in you – the carbon in your skin, the calcium of your teeth – was born in the collision of atoms in a star.” This fascinating study only furthers your uniqueness as a human being. You are special, and you are extraordinary. All that you are made of comes from beyond your home, your state, your planet, your universe. You are so much more than you think, and, really, who can argue with science?

  1.     Many creatures that live on the Earth are depending on your existence.

There are around 6.7 billion people on Earth. In our lifetime we will never meet every individual on this planet. This may cause you to feel as though not many of them care or even know much about your existence. However, according to Schrefer, there are;“1012 billion organisms or roughly a thousand times the number of people on the plant.” If you stop your existence, you stop theirs. They need you to survive in this world. Who is going to argue that a dog is a man’s or woman’s best friend because, at the end of the day, the species on this planet need you to exist to continue their lives?

  1.     Rejection is a sign of progress.

Consider Einstein, for example, a scientific genius. But he was an outcast in his time, rejected because his brain thought differently than everyone else’s. Also, for example, Michael Jordan who didn’t make his varsity high school basketball team, and was later cut from the team. Now he is a billionaire, and one of the most well-known basketball players in the world. Rejection isn’t  the end, it’s constructive criticism that can motivate you to keep going.

  1.     Pick a leaf, and it’s all your own.

If you live in an area with a tree, go take a stroll outside and pick a leaf. Leaves are comprised of a sequence of amino acids in DNA and grow in different combinations of symmetry, and individuality. There are many leafs in the world, but this one is yours, different from all of the rest. This leaf should remind you that you are special, unique and one of a kind. Don’t forget that.

When you are born into the world, you are here for a reason, you have a purpose and a place even if you don’t know it yet. You’re going to have bad days, bad weeks, even maybe bad months but always know there is a light at the end of the tunnel.

Every Day is a Fresh Start

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Every morning is a promise for a new day, no matter what happens the day before, whether you lost a job, made a bad investment, had an argument with your significant other, etc… Here are four ways to turn your days around for the better.

  1.     You can’t change your past, so don’t hold it against yourself.

Forgive yourself and forgive others. Forgiveness isn’t always easy, you may have started an argument and didn’t know how to control your anger, or lost your job and are unsure why. Letting go of grudges is a way to clear your mind of negative thoughts. We are all human and we all make mistakes. It’s important to understand these mistakes and learn from them. Not every mistake is going to be the end but it’s something to grow from. Take every mistake as a lesson instead of giving it a negative connotation that may be wearing you down.

  1.     Focus on tomorrow. Focus on new beginnings.

Every day when you wake up you have a new chance to start over. Now, this doesn’t mean when you wake up your world is going to be magically different. You have to be the change you want to see in the world and your life. That being said, it’s normal to feel the pressures of yesterday invading your happiness of today or tomorrow but you can’t let that stop you. Continuing to dwell on the past won’t change the past and, it won’t change what’s ahead of you. New opportunities to find happiness await if you are open to the possibility of letting the past go, and letting new doors open. Every day is a fresh start, so you are given the opportunity to start again.

  1.     Every decision you make is an opportunity to practice self-discipline and correct your mistakes.

If you’ve been too busy with work and have been ignoring your friends send them a quick text. If you have an argument with your significant other, apologize. If you didn’t get a good grade on your test, ask your teacher what you did wrong, so you can correct it for the next time. If you are running low on money, don’t go out and buy dinner, make dinner at home. The list goes on and on, there is always a way to correct your mistakes so you have a better tomorrow.

  1.     Everybody makes mistakes. No one can be perfect 100% of the time.

The best way to ensure that better days will come is understanding that no one is perfect. You will make mistakes for the rest of your life but if you use them positively instead of negatively you can’t go wrong. Holding yourself to these expectations will make every mistake feel like it’s the end of the world. Always remember that your flaws make you an individual and knowing how to correct your mistakes will make you feel more comfortable with yourself. Understand that your mistakes aren’t necessarily a direct sign of your character or who you are as a person. They are natural and they can be so minimal that they shouldn’t mess up tomorrow. The most important thing to take out of these four steps is the importance of learning from your mistakes and ensuring that you correct them in the future.

           

Understanding Anxiety Disorder

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Anxiety is a common word used to describe everyday stressful situations, such as running late to work, missing a deadline, etc… However, If this feeling is so overwhelming that it makes you incapable of performing daily tasks, you may want to talk to a doctor about the possibility that you may have an  Anxiety Disorder. According to the Anxiety And Depression Association of America, “Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older”. Having an Anxiety Disorder is often mistaken for other illnesses, so it’s extremely important to understand exactly what an Anxiety Disorder is. Anxiety is your body’s natural response to fear, stress, or danger. Anxiety isn’t always a bad thing, it can help you stay alert, and motivate you to complete tasks. Anxiety becomes dangerous to one’s health when you feel constantly overwhelmed, in a consistent state of panic, or when it begins interfering with your personal life, such as work or your relationships.

There is a multitude of different forms of Anxiety Disorder. These forms of disorders cause constant havoc for the individuals who suffer from them. Anxiety Disorders are interconnected conditions rather than an individual disorder, that is why they can differ from person to person. According to the Anxiety And Depression Association of America, the most common forms of anxiety disorder are Social Anxiety Disorder, Generalized Anxiety

Disorder, Panic Disorder, Obsessive-Compulsive Disorder, Post-traumatic Stress Disorder, Specific Phobias, and Persistent Depressive Disorder.

Specific Phobias affect 19 million adults in the United States, which makes up 8.7% of the population. Men have a lower chance of developing this disorder, women are twice more likely to suffer from this. Symptoms usually begin in their early childhood, the average age is 7 years old.Some common phobias are Arachnophobia (fear of spiders), Ophidiophobia (fear of snakes), Acrophobia (fear of heights), Aerophobia (fear of flying), etc… Furthermore, Social Anxiety Disorder affects 15 million adults in the U.S. It is common for Social Anxiety Disorder to affect men and women in their early stages of adolescents. The average age that doctors have seen signs of this disorder emerging is 13. People suffering from social anxiety disorder may feel extreme discomfort being around a large group of people. This can interfere greatly with their daily performances such as going to work or going to the grocery store.

Despite different forms of anxiety, they all share one major symptom: persistent or severe fear or worry in situations where most people wouldn’t feel threatened. There’s a broad spectrum of symptoms that occur within these cases from not being able to engage in social interaction to triggering panic attacks in high-stress situations. Symptoms of anxiety range from physical to psychological. Anxiety Disorders are associated with migraines, asthma, and heart disease, among many others.

An individual may suffer from anxiety attacks at any given moment, whereas someone else may get stressed when thinking about giving a speech in front of a group of people. Symptoms to look out for if you think you are experiencing a form of Anxiety Disorder are a pounding heart, sweating, headaches, dizziness, short of breath, shaking or trembling, etc… If your anxiety affects your physical health, your work/relationships, if drugs or alcohol are used to self-medicate, and if it’s causing you to miss out on the joys that life has to offer then you should consider getting help.