Many people have trouble falling asleep at night and want safe effective relief from their problem. 
And a hot drink before bedtime can often be calming and soothing. Certain herbal teas are noted for their calming effects that will just might aid you in getting a restful night’s sleep.
If you are interested to explore here are a few herbs to try.
​
 
Chamomile
 
Chamomile tea will always leave you feeling calm and restful, making it one of the most useful herbs you can use throughout the day to deal with stress, and use at night in order to make you relaxed enough to sleep. Chamomile is also good as a skin wash and wound cleanser, leaving you healthier inside and out. There are many commercial brands of chamomile tea available, or you can use a small quantity of dried flowers and strain them.
 

Lemon Balm
 
Lemon balm is a member of the mint family, so it soothes in general and calms digestion in particular. It reduces stress and anxiety, leaving you in a state of mind that is more receptive to sleep. You can add it to chamomile to enhance its sleep-giving properties and vary the taste.
It has also been used to treat people with Alzheimer’s and ADHD.

 
Valerian Root Tea
 
This is one of the most effective herbal teas you can use. Valerian is commonly prescribed as a sedative and sleep aid that can relieve anxiety and help with insomnia.
It is also used for pain relief and chronic fatigue. Some people also use it to relieve the hyperactivity in Attention Deficit-Hyperactivity Disorder (ADHD).
 
 
Vervain (Verbena)
 
Vervain is used in for mood disorders ranging from depression to irritability. It can be drunk as a tea several times a day, and used at night as a sleep aid. It also offers pain relief, which can help people fall asleep more easily.

 
Lavender
 
Lavender is recommended by many for mood disorders and feeling “on edge.” It calms nervousness and restlessness and can help with migraines and insomnia.
Lavender can be used as an essential oil in aromatherapy. Many people like to sleep with a pillow stuffed with dried lavender flowers as a relaxation and sleep aid.
 

​

Several things can get you through a tough day but nothing is as lasting and impactful as laughter. Nothing compares to the soothing feeling you get from a hearty laugh or the warmth of a genuine smile. You will no doubt agree with me when I say that sometimes the only remedy you need after a long grueling day is to see the smile of a loved one.

To see your spouse, a good friend, or your child smile at the sight of seeing you and for you to smile back has a way of making you forget how hostile your day was or how bad it’s going. The best thing about a smile or a burst of laughter is that it is contagious. Laughter always has a way of leaving you feeling good on the inside no matter how sad or tired you are.

If you are struggling with experiencing the kind of joy you wish you would try smiling more and laughing more. The simple act of doing so will help get you through a rough day and help you forget the bad things that are happening around you. I know smiling or laughing is hard when you are going through a rough patch but if you train yourself, you can get through anything life throws at you.
​
If you are finding it exceptionally difficult to find humor when you are confronted with something really bad, look for something that will make you smile or laugh. Try comedy movies, animation if you are a fan, search for hilarious memes online and have yourself a hearty laugh. You could also try going through healthy reading material online. One advantage of bookmarking a humorous site or a website that is dedicated to making you laugh is that you can quickly access it anywhere and anytime of the day.

Best ways of using joy to get through a tough day. 

Finding humor in a difficult situation.

    One way of getting through a difficult situation is by finding something to laugh about. Instead of viewing your experience as something you can never recover from, try seeing it from a different angle. For instance, you may be depressed from losing a big client over a small misunderstanding. If you are not careful, your depression will begin closing up other windows of opportunity already available to you. So, to avoid that, stop entertaining feelings of disappointment and find some humor in how a small misunderstanding messed up a chance.

Calling up a close friend.

   Now and then, the only thing you need to get through a rough day is talking to a friend about it or just calling them up and sharing jokes instead. Sharing appropriate jokes is a great way of holding on to your joy and experiencing the comic relief that you very much deserve.

Refusing to take things too personally.

   One of the main things that can easily steal your joy is taking things too personally. It may be true that there are some offensive comments or acts that may be directed to you, however, that is not always the case. Stop taking everything you hear personally. Instead of getting angry when corrected or advised, try finding some humor in the reprimand because more often than not, corrections have some element of truth in them.

Knowing a solution to your problem is already out there.  

  Do not allow failing to meet your daily goals or tasks take away your joy or cause you to think that it is the end of the world. Know that for every problem you face, a solution already exists. You just have to find it. Knowing this will motivate you to keep going and remain excited about what you can accomplish.

I hope from today onwards, you will begin with smiling more and laughing more to get through those tough times and enjoy the whole process. Look for and see the positive things in life.

Then share those smiles and laughs.

​

 
We’re so used to things not going our way that we protect ourselves by ruining things for ourselves before they get ruined by others. Many times those who sabotage their health are driven by unconscious reasons. Simply put, we sabotage our health without even realizing it.
 
If you’re too hard on yourself and tend to sabotage your own success as it concerns health or otherwise, let's explore how you can stop and treat yourself how you deserve to be treated.
 




​
Be objective. Take a step back and look at what’s happening in your life from a stranger’s point of view. You can even start a journal and write down.
 
Embrace imperfections. Getting feedback and critique is probably the last thing you want, but a great chance to improve your health, realize what you’re doing wrong. More often than not, you’ll find that the feedback was actually helpful, but only if you don’t take it too personally, or over think everything.
 
Don’t be gullible. The grass that’s much greener on the other side of the fence is that way because of the hard work that went into it. What you envision success to be, whether it’s losing 20 pounds or being filthy rich, our thinking process doesn’t take into account all the hard work that goes into it. Be realistic about your health goals and break them down into mini-goals. They can be daily or weekly - it’s up to you. Write down every step you need to take in order to get there, and don’t leave out the times when you fail to reach one of them. Trust in the process, and more importantly, in yourself.
 
Find your balance. Some people think that when they sabotage their health, they’re doing it for the good of others around them. For example, a mother may feel that she’s putting her kids’ well-being before her own when she doesn’t take the time to eat right or exercise. Or a father thinks that by working all the time and not taking the time to take to take care of his health, then it’s for the sake of his family. 
 
Trust your perspective. As we grow, we’re bombarded with comments about ourselves, and it’s the negative ones that stick with us the most. The problem here is that it can be difficult to break free from these comments that we turn into tangible beasts that haunt us in every decision we make. In addition, they can be ordinary, run-of-the-mill comments that someone made without giving it a second thought, but to us, it dominates our waking hours and dictates our life decisions. It’s important to give these comments a break and be stronger than the effect they have on you so you can live life to the fullest.
 
Go easy on yourself. It’s no big deal if you feel uncomfortable in a certain situation, or if you’re not completely certain what to do. Take a deep breath, realize that every single person gets the same heart-gripping fear every once in awhile and take the plunge - what’s the worst that can happen? I’ll tell you. It’s one of two things: you’ll either fail miserably, which will be somewhat embarrassing, but won’t be the end of the world, you’ll stand back up, take another deep breath, learn from your mistakes and try again. Or, you’ll succeed and you’ll be proud of your accomplishments, and move on to the next task with courage.
 
Be brave. Bolstering your confidence takes practice and time. Take the time to research and ask questions so that you’re prepared and confident.
 
Address Your self-esteem. When you’re not as trusting in your abilities as you should be, that prevents you from achieving the most you can. People with low self-esteem always have ready on-hand excuses for why they’re not good enough or why they can’t do this or that. Fear of failure is normal, it’s the “not trying” part that makes you miss you out on life.
 
Take the time to see to your needs, it’ll make you a healthier more balanced person. You’ll quickly discover that you have more time and energy to do the things you want to do in your life, whether it’s for work or family.

​
 
Herbal remedies are plants that have a medicinal effect. Herbal remedies have been around for thousands of years. The earliest written evidence dates back to over 5,000 years ago.
Such herbal remedies have been making a real comeback in recent years.
 
Herbal remedies contain powerful chemicals that many pharmaceutical companies are using and scientists are studying. Many of these plants are either available in the grocery store or can be grown quite easily in a garden. Using these plants in your diet can have a significant effect on your health and overall wellbeing.
These herbal remedies can often be just as effective as drugs in the prevention and treatment of disease.

Ginseng. Ginseng is one of the most popular plants in Chinese medicine. The most popular varieties are American ginseng and Asian ginseng. American ginseng is considered to have a greater relaxing effect, while the Asian variety is more stimulating.
Ginseng is an excellent antioxidant and reduces inflammation. Ginseng has shown promise for improving brain function and treating erectile dysfunction. It could also lower blood sugar, lower fatigue, and have benefits against cancer.

Garlic. Garlic is readily available and a powerful herbal remedy. Most people enjoy the taste of garlic, bad breath notwithstanding.Garlic has been shown to significantly reduce the duration and severity of cold symptoms. Hypertension responds positively to garlic consumption. In fact, garlic is at least as effective in treating hypertension as some medications.
Garlic also lowers cholesterol levels, may help prevent Alzheimer’s, and could help with the process of removing heavy metals from the body.

Turmeric. Turmeric is used in Ayurvedic medicine and is also a popular spice in Indian food. Turmeric is also readily available in any grocery store. The primary active ingredient in turmeric is curcuminTurmeric is a powerful anti-inflammatory. It is as effective as aspirin and ibuprofen in treating inflammation. It is also believed to be beneficial in treating and preventing cancer. Depression, diabetes, and Alzheimer’s are also believed to be helped by the consumption of turmeric.

Ginger. Another very common grocery store item, ginger, is excellent for the treatment of nausea and morning sickness. Ginger can be used as a spice or made into tea. More benefits include:You can use it to help treat muscle pain and soreness. Ginger is another excellent anti-inflammatory. Indigestion, high blood sugar, and high cholesterol can all be reduced by ginger.  

Valerian root. This might be a little harder to find. In fact, you’ll probably have to grow this one on your own, but it’s worth the effort. This flowering plant has many health benefits.
Headaches, insomnia, digestive issues, muscle pain, fatigue, and anxiety can all be helped by valerian root.

Chamomile. This daisy-like flower is most commonly consumed in tea form. Chamomile is believed to treat insomnia, reduce cold symptoms, boost immunity, and lower stress levels. Chamomile tea is available at your grocery store.
  
Herbal remedies are effective and inexpensive. If your budget is tight, herbal remedies can be a great way to boost your health without breaking the bank.
 
 Herbal remedies can help maintain your health. You have nothing to lose. In fact, your food will taste better while you’re making your body healthier.

​



​Generally speaking, there are two very different approaches to one’s mentality and the results yielded from either one are usually going to be at opposite ends of the spectrum. 
One way of approaching things is known as a “fixed mindset”, and the other is referred to as a “growth mindset”, and overwhelmingly, those with a growth mindset are often more successful in whatever venture in which they choose to participate. 
Those with the “fixed mindset” frame of mind tend to feel that their skills, potential and abilities are pre-determined and are not able to be improved upon, whereas those with the latter mentality are open to the idea that there is always room for improvement if they are willing to work enough at it. 
Those in the “fixed” category tend to feel powerless over any ability to manipulate their pre-ordained, possibly genetic skills and talents while those in the growth category are far more optimistic about who is calling the shots concerning their own aptitude and competence. 

There are a few other significant differences in relation to these two attitudes toward the concept of mindset and how much control any given person has over their own lives.

The primary one being how a person views mistakes or obstacles and the attitude that they foster when the inevitable hindrances arise….
For example, those with a fixed mindset are apt to become easily discouraged by impediments and are far more likely to “throw in the towel” so to speak at the first setback, whereas those with a growth mindset are far more optimistic in their outlook and adopt more of an opportunistic approach to problems, meaning that they “make the best of it” and try to turn negativity into a chance to learn and hopefully grow from whatever hindrance they might encounter.
Given what is already understood about the two opposite approaches to mindset, clearly the fixed mindset does not leave much room for growth, learning or personal prosperity, while the growth mindset is the healthier, more positive option that is most likely to maximize an individual’s success and subsequent overall happiness in life.

It is also important when discussing this particular topic to consider the ways in which our mindset can affect us other than in our ability to grow and prosper and be successful.
​
For one, there is the knowledge that our mindset can have a major impact on our health and physical well-being, in that a person who tends to consistently be discouraged or depressed is far more likely to have that morose mentality suppress their immune system, which in turn means that those with a fixed mindset are more prone to illnesses and tend to take longer to recover from whatever ailment to which their defeated attitude has subjected them. 
People with a growth mindset tend to become sick less often and most certainly tend to be happier and healthier.
It is generally agreed upon among psychology and other professional experts on the subject that any person ultimately does have control over which mentality they choose to foster, meaning that simply because someone has been operating with the fixed mindset for any part or all of their lives, this in no way means that they can’t choose to make the transition to far more positive growth mindset, no matter what phase of their life they are in.
 That means that there is hopeful news for those who find themselves stuck in the pessimistic fixed mindset in that their fatalistic attitude toward their accomplishments and success need not be permanent and can always be improved upon.
 Your first step is just being aware of which mindset you are using now, is that the one you want to be in?

 
Alkalizing your body is another wonderful way to stay healthy. Simply put, alkalization is shifting your body's pH to the proper level. In the event the thought of this makes you nervous, there's no need to worry. It's actually much easier than it sounds. The end goal is to have a body which is more alkaline than acidic.
 
Optimal pH Level

When your body is highly acidic, it tries to balance itself out by getting nutrients from your cells and bones. That's bad. The optimal pH level, to strive for, is just a little over 7. Once this number is reached, it greatly reduces the possibility of disease and cellular damage.
 
When your body reaches this level, it's generally easy to maintain, as long as you know how to do so. The process involves replacing the acid you eat and drink with foods that alkalize.
           
Increased Health Benefits
 
There are many benefits to an alkaline diet. There are indications that if your diet consists of at least 70 percent alkaline foods, you'll improve your quality of life substantially. Health benefits include an increase in energy, a more restful sleep, a slower aging process, a clearer mind and increase protection against certain kinds of cancer. 
 

Consequences of an Unbalanced pH Level
 
When your pH level is out of whack, it has the potential of affecting your health in many ways. Excess acid is stored in fat cells. The reason for this is that the fat neutralizes the acid. There is good news, however. Once you reach a pH level of 7, it’s entirely possible to lose as much as a pound of fat per day.
 
Your arteries are affected by pH levels, as well. Why? When your body is highly acidic, it automatically produces cholesterol to protect the arteries. The upside to this is, just like the excess fat cells, the extra cholesterol will disappear once your body is properly alkalized.
 
Believe it or not, there’s also a possibility that you’ll shrink, if your pH level remains off balance for long periods of time. This occurs when calcium begins to dissipate from your bones due to the acid.
 
Once your body begins to balance out and become more alkaline, you may experience something that is often referred to as "alkalize and energize." This simply means that you'll start to automatically feel more energized and ready to take on the world. 

Foods to Avoid
 
There are several foods and beverages to avoid on an alkaline diet. The top five categories include:

processed sugar
processed meats
dairy products
coffee
soda
​
Cutting down or eliminating these foods not only helps to balance your pH level, it makes you healthier overall.
 
Foods to Enjoy
 
There are many types of foods that are great for increasing your alkaline level. You don’t have to partake in a boring diet in order to get healthier. Think about incorporating some of the following items into your meal plan. It’s probably simpler than you think!
 
leafy greens
Chia seeds
almonds
beets
bananas
garlic
figs
lemons
melon
tomatoes
and broccoli  
​

I don't know who created the chart above it was in my clip-art.

​There are many things that impact your health, some positive and some negative. It's up to you to do all that you can to avoid the unhealthy ones. Of course, it won't always easy. Obstacles sometimes get in the way. But, by learning more about the following five factors, which positively impact your health, you'll be well on your way to better health. The factors covered are quality nutrition, hydration, detoxification, oxygenation and alkalization. Hopefully, you're already familiar with them.

 
HYDRATION 

Staying hydrated is extremely important for overall health. What many people don't realize is that drinking plenty of fluids is also necessary for optimal heart health. This is especially true in warm weather.
 
Every single cell in your body needs water. So do your tissues and organs. The body requires water to lubricate joints, maintain proper temperature and remove waste products.
 
Keeping your body hydrated helps your heart pump blood through your blood vessels. It also helps muscles work more efficiently. In other words, when you drink the proper amount of water or other fluids your heart doesn't have to work as hard.

           
Water Is Best
 
Water is the best thing to drink, when it comes to staying hydrated... especially when you're exercising. If you're someone who doesn't enjoy the taste of water alone, try eating fruits and vegetables that have high water content. These include, but are not limited to:
 

• cucumbers
• iceberg lettuce
• celery
• radishes
• tomatoes
• green peppers
• watermelon
• citrus fruits
• strawberries
• cantaloupe

 
As you can see, you have plenty of healthy choices. For additional options, doing a quick search engine search will bring up many other suggestions.
 
Sports drinks are recommended in very hot weather. However, if you're trying to steer clear of added sugar and extra calories, you might want to think twice. Any sugary drink, such as soda or fruit juice, tends to be harder on your stomach. And, anything with caffeine in it actually causes you to lose fluid, which obviously defeats the purpose.
 
How much is Too Much?
 
You've probably heard or read somewhere that you need to drink eight, 8-ounce glasses of water per day. While many people still believe this to be true, some physicians will tell you that it depends on things like climate, the type of clothes you wear and whether or not you're exercising.
 
Never let the fact that you feel thirsty be an indication that you’re getting dehydrated. If you're thirsty, you've ALREADY reached that point. If you perspire more than average, you need to drink more fluids. If you have a medical condition such as diabetes, you need to drink more fluids. If you're elderly or pregnant, you need to drink more fluids.
 
Believe it or not sometimes when you feel hungry, you actually might be thirsty instead. If you've eaten within the last two hours, try this trick. Drink a glass of water and wait approximately 10 minutes. If after that time, you no longer feel hungry, you'll know you were dealing with dehydration.
 
One of the best ways to monitor your hydration level is to keep track of the color of your urine. If it's pale or clear it means you're properly hydrated. If it's dark, you need to drink more liquids.
Don't ever take dehydration lightly. Not only can it lead to painful issues such as headaches and swollen feet, it can also lead to life-threatening conditions like heat stroke.
 


DETOXIFICATION 

If you’re feeling sluggish and lacking energy, it may be time to consider body detoxification. Detoxification, or detox, is the process of cleansing the blood by removing impurities in the liver, where toxins are naturally processed. This allows the body to process and removes toxins more efficiently, which leads to improved health and a better quality of life.
 
Should You Detox?
 
It is recommended that everyone detox at least once every year. A detox program can help alleviate symptoms that are otherwise unexplainable, such as fatigue, skin irritation, allergic reactions or even bags under the eye. Even if you don’t feel like anything is amiss, detoxing helps to cleanse the whole body and leaves you feeling fresh and rejuvenated.
 
Cleansing Your Diet
 
There are many different detox recipes and programs to choose from, all focused on cleansing the body and eliminating toxins. One very popular and tasty way is to include cleansing foods into your diet as well as detoxifying juices and smoothies.
 
Replacing one meal a day with a detox smoothie goes a long way toward getting rid of toxins and maintaining your metabolism. Stay away from pre-packaged shakes or other chemically enhanced products - the best ingredients to use are all-natural fruits and vegetables. Popular options include:
 

• raspberries
• blueberries
• oranges
• apples
• spinach
• kale
• bananas
• tomatoes
• carrots

 
Any natural fruits or vegetables will do, especially those rich in fiber or vitamin C. With so many healthy foods and flavors to choose from, you can concoct a smoothie that suits your taste and is an excellent addition to your diet at the same time.
 

Fasting
 
Taking a break from eating gives our digestive system a chance to rest and rejuvenate. This means it will be more efficient when it’s time for it to work again. In order to give your digestive system a break, replace your meals with juices or smoothies for a day or two of fasting. This will be easiest if you do it on a day off, so that you can rest and avoid situations that might otherwise tempt you to eat. This detoxifying method may not be much fun during the actual fast, but it will be worth it afterwards when you feel energetic and refreshed.
 
Stay Away from Toxins
 
Toxins that we take in either through food or our environment get in the way of our body's healing processes. Stay away from refined sugars and 'bad' fats. Also, try to use natural alternatives to both cleaning and personal care products, to avoid exposure to minor levels of toxins.
 


OXYGENATION 

Oxygenation is the process of oxygen molecules making their way into all tissues of the body. Oxygen is not only necessary for breathing, it also plays an important role in every metabolic process, which occurs in the body. Another term for oxidization is “medical oxygen saturation.”
 
How Oxygen is Used
 
Our bodies use oxygen for a number of different processes. When we breathe, the oxygen in the air that we inhale is diffused into our bloodstream. This oxygen-rich blood makes its way through our bodies and find places where oxygen is needed. Oxygen molecules in our body combine with certain enzymes to help out with many of our body’s processes. A waste product of these processes is carbon dioxide, which is transported back to the lungs.
 
Restoring Oxygen Balance
 
There are several easy things you can do to help restore your oxygen balance. This includes:

• drinking an adequate amount of water
• adhering to an alkaline diet
• exercising daily
• breathing properly

 
Without the proper amount of water, all body functions are diminished. Filtered water is the best choice, because of its smaller groups of water molecules, which provide better overall hydration on a cellular level.
 
Adhering to an alkaline diet is explained in more detail below. In a nutshell, it refers to eating more plant-based foods such as kale and spinach and eating less processed and animal-based foods. 
 
The type of exercise you choose is completely up to you. Walking, biking and hiking are particularly good choices to help oxygenate your body. In fact, in this case, it’s actually more beneficial to walk for 15 minutes a day, as opposed to working out at the gym for two full hours.
 
Yes, there is a proper way to breathe. Take the time to explore all the breathing techniques to see what works best for you in the different situations you experience.
 
Oxygen and Detoxification
 
A major factor in our health is how efficiently our bodies make use of nutrients on the cellular level. Another factor is how effectively waste and toxins are removed. Our body has several ways of getting rid of cellular waste. Much of it is dissolved into water and leaves the body through urine and sweat. But, some of this waste can only be neutralized by oxygen molecules, in a process called oxidation. Because our bodies need oxygen to process waste, avoiding environmental toxins and maintaining proper oxygen balance leaves us feeling great and could even help prevent disease.
 


ALKALIZATION 
​
Alkalizing your body is another wonderful way to stay healthy. Simply put, alkalization is shifting your body's pH to the proper level. In the event the thought of this makes you nervous, there's no need to worry. It's actually much easier than it sounds. The end goal is to have a body which is more alkaline than acidic.
 
Optimal pH Level
 
When your body is highly acidic, it tries to balance itself out by getting nutrients from your cells and bones. That's bad. The optimal pH level, to strive for, is just a little over 7. Once this number is reached, it greatly reduces the possibility of disease and cellular damage.
 
When your body reaches this level, it's generally easy to maintain, as long as you know how to do so. The process involves replacing the acid you eat and drink with foods that alkalize.
           
Increased Health Benefits
 
There are many benefits to an alkaline diet. If your diet consists of at least 70 percent of alkaline foods, you'll improve your quality of life substantially. Health benefits include an increase in energy, a more restful sleep, a slower aging process, a clearer mind and increase protection against certain kinds of cancer. 
 
Foods to Avoid
 
There are several foods and beverages to avoid on an alkaline diet. The top five categories include:

• processed sugar
• meat
• dairy products
• soda

 
Cutting down or eliminating these foods not only helps to balance your pH level, it makes you healthier overall.
 
Foods to Enjoy
 
There are many types of foods that are great for increasing your alkaline level. You don’t have to partake in a boring diet in order to get healthier. Think about incorporating some of the following items into your meal plan. It’s probably simpler than you think!

• leafy greens
• Chia seeds
• almonds
• beets
• bananas
• garlic
• figs
• lemons
• melon
• tomatoes
• and broccoli

 
Consequences of an Unbalanced pH Level
 
When your pH level is out of whack, it has the potential of affecting your health in many ways. Excess acid is stored in fat cells. The reason for this is that the fat neutralizes the acid. There is good news, however. Once you reach a pH level of 7, it’s entirely possible to lose as much as a pound of fat per day.
 
Your arteries are affected by pH levels, as well. Why? When your body is highly acidic, it automatically produces cholesterol to protect the arteries. High cholesterol can lead to heart attacks. The upside to this is, just like the excess fat cells, the extra cholesterol will disappear once your body is properly alkalized.
 
Believe it or not, there’s also a possibility that you’ll shrink, if your pH level remains off balance for long periods of time. This occurs when calcium begins to dissipate from your bones due to the acid.
 
Once your body begins to balance out and become more alkaline, you may experience something that is often referred to as "alkalize and energize." This simply means that you'll start to automatically feel more energized and ready to take on the world. 
 
Taking Things Slow
 
When it comes to information about these five factors, which positively impact your health, this is just the tip of the iceberg. However, it gives you a starting point. What you do with the information is, of course, up to you.
 
If you feel overwhelmed, tackle one area at a time. You're not going to feel transformed overnight, it's going to take some time. But, with patience and diligence, you'll start feeling much healthier before you know it. At that point, all of your hard work will be well worth it.

 

The Alexander Technique can show you how to benefit your life through conscious awareness of movements. It is a technique that doesn’t require hands on manipulation.
​
It is a powerful bodywork therapy used to put you in touch with how you move throughout the day. You’ll learn how to consciously get rid of tension that builds within your body from performing the simplest of activities, such as walking, lifting, sitting or lying down.
 
This method teaches you how to become more aware of how your body movements affect the stress and tension levels in your life. It’s purposely designed to free the body from strain and pain and prevent the debilitating physical and mental problems associated with harmful patterns you may have developed.
 
The Alexander Technique Trains Your Mind
 
Rather than punishing your body with exercises that could cause harm, the Alexander Technique teaches you how to use your mind to affect how you move and how you think about any activity you’re engaged in.
 
This remarkable mind/body technique was formulated by Australian actor, Frederick Matthias Alexander when he began to search for answers to the chronic laryngitis he experienced when performing on stage. Alexander eventually discovered that his problem was caused by tremendous tension in his neck and entire body and he set about to find a solution.
 
The Alexander Technique is the result of over fifty years of research and trial and error before finally bringing it to the public.
 
Changing Your Habits That Affect Your Mobility
 
The technique teaches you how to change the day to day habits that inhibit and restrict your mobility. During the learning process of the Alexander Technique, you’ll become more aware of these behaviors that are especially affecting your posture and movements.
 
Posture is one of the major areas that the Alexander Technique is designed to help. When you coordinate the musculoskeletal system by correcting old, bad habits such as poor posture, you’ll relieve the chronic pain and stiffness associated with stress and tension that results from the physical action.
 
You’ll learn how to stop the harmful patterns that continue to impede your ultimate enjoyment of life, due to fears of possible pain experienced. Some of the bad habits inhibiting your mobility and other areas of your life have become conscious patterns in your life, and others are patterns which you don’t even realize are interfering with your coordination and movements.
 
Developing Control of Your Actions
 
After practicing the Alexander Technique for a while you’ll develop more control of actions and subsequent reactions. This will increase your ability to function more correctly and without the pain that comes from excessive tension and stress.
 
Athletes, dancers and others who depend on exact body movements to achieve their passions study the Alexander Technique to gain speed and coordination. These disciplines benefit greatly from this conscious mind technique for reduction of pain and stress associated with incorrect posture and body movements, especially the highest levels of competition.
 
If you would like more information you might start with https://www.alexandertechnique.com/

 
For many people, a low-grade amount of stress is a part of everyday life. So, they may not recognize that it has a negative impact on their overall health. Studies have shown that feeling stress or anxiety on a long-term basis doesn’t just affect your peace of mind. In fact, you’re more likely to suffer from things like digestive issues and a weak immune system if your mind is persistently stressed.
 
Cortisol, the hormone your body produces when you’re feeling stressed, can take a heavy toll on your physical and mental health. Because of this, giving your mind time to relax and recover is one of the most important self-care routines that you can practice. Your state of mind has the potential to greatly benefit your health, or degrade it, over time.
 
Digestion
 
Your liver produces glucose to give you an energy boost when your body is feeling the effects of stress. Whatever your body doesn’t use is then reabsorbed. However, if you’re suffering from chronic stress, your body may not be able to keep up with the extra blood sugar your liver is producing. You may be at an increased risk of developing type-2 diabetes if your body is producing too much glucose. You’re more likely to have heartburn or acid reflux if you suffer from stress. Stress doesn’t cause ulcers, but it may cause pre-existing ulcers to act up.
 
Sexuality and Reproductive System
 
Stress affects the menstrual cycles of some women. You may have irregular or even non-existent periods or more painful or heavier cycles. Too much stress may magnify the physical symptoms of menopause for women. For men, prolonged periods of stress can result in a drop of testosterone levels, erectile dysfunction and even impotency. For many, the loss of sexual appetite is a common occurrence as a result of too much stress.
 
Immune System
 
Stress is known to stimulate the immune system, which is good if it’s short-term because it helps your body stave off infection and heals wounds. But if you’re stressed for prolonged periods of time, cortisol compromises your immune system. This inhibits histamine secretion and your body’s inflammatory response to foreign dangers. People who are affected by chronic stress are more likely to catch viral illnesses like the common cold. It also takes more time for the body to recover from injuries or illness, if you’re chronically stressed.
 
Relaxation Techniques to Calm Your Mind
 
There are numerous techniques for calming your mind. For some, exercise is an excellent outlet to give their mind time to recharge. Meditation is a well known method for clearing your mind. There are many different styles of meditation, tailored to suit your needs and lifestyle.
 
Remember to focus on the positives rather than focusing on everything that’s going wrong around you. Exercise love and compassion and acknowledge your reality rather than criticizing yourself. Set daily routines that will provide a day-to-day sense of peace and comfort that you can use to escape the stresses of everyday life, even if it’s just for a few minutes each day.
 
The well-being of your mind plays a very significant role in your health, physically and mentally. Maintaining a peaceful state of mind is one of the best ways to protect your body from the negative effects of stress. Remember that stress and anxiety are inevitable hurdles everyone deals with. It’s how you manage the stresses of your everyday life that's important. It may also be the key to overcoming them.
 
How to make a glitter jar...
Add warm water to your jar or bottle until it reaches around a third of the way up.
Add the glitter glue and stir until it combined with the water.
Add around 3 drops of food color and stir. ...
Pour in the glitter! ...
Top up your jar with the rest of the warm water, until it is almost full.
​(Adding a squirt of baby oil or liquid soap to your jar can give a slower moving ‘galaxy’ effect.)

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​As COVID-19 slowly makes its way into major cities and small suburbs across the nation, it’s becoming increasingly more difficult to remain calm.
We have been told by authorities to say in our homes in order to prevent spread, but that does not mean that we should go crazy inside and solely focus our attention on what is happening with world outside. Try to limit how much news you watch, especially some of the overhyped reporting that only propagates fear and anxiety. First and foremost, get updates and facts from reliable sources, and then focus your attention elsewhere.
You can avoid contact with other people and wash your hands more carefully, but your ability to remain calm comes from within. That means you’ll have to take the necessary steps in reducing your stress and anxiety and promoting calmness while the virus runs its course.
We’re going to go over three of the best ways that you can stay calm and centered in times of COVID-19

Meditation & Mindfulness

So, you’re anxious and stressed as a result of the rapid spread of Coronavirus. If you’ve never attempted meditation or any mindfulness techniques in the past, this is the perfect time to try them out and get some practice under your belt. Meditation can play a huge role in helping you to maintain your mental and emotional health, even benefiting aspects of your physical health. Here’s what meditation can do for you.

• Greater outlook on life (positivity)
• Increased feelings of calmness
• Greater self-awareness
• Reduced levels of anxiety and stress.
• Improved focus

The best part is:

There are plenty of different types of meditation.
If you’re able to focus for long periods of time, you might want to try out guided meditations or visualization techniques. When you’re looking to stay more active while you’re quarantined, you can give yoga or Pilates a go

Finding a Creative Outlet

You might be stuck in the house for the next few weeks, but that doesn’t mean you have to resort to going stir crazy. In fact, that’ll probably only increase your feelings of panic during such times.
You might try out some new (or old) creative hobbies. When you’re focused on building or creating something new, you’re reducing the amount of focus on the negativity surrounding you. That means creativity is a solid way of helping you to relax, stay calm, and focused.

A creative outlet can be almost anything. Here are a few things you might want to try out (if you have the supplies in your home)

• Painting, coloring, or drawing
• Singing or playing musical instruments
• Taking photos or videos of things you enjoy
• Building something with things lying around the house
• Writing
• Puzzles
• Reading something and then writing an essay about it (yes, remember English 101 class?). This is a great way to take your mind off the world’s troubles.

Basically, the goal here is to find an activity or task that requires an intense amount of focus and makes you happy. You won’t even notice that you spent the last hour drawing your favorite cartoon character.

Giving Back & Helping Others

It’s completely natural to be fearful of the unknown but giving back to others can help you to tackle this fear once and for all. When you’re giving back to the community or helping those in need, you’ll be working to spread compassion and happiness rather than fear and anxiety.
With so many people sick or self-quarantined, most people aren’t permitted to leave the home. However, these individuals do still have needs that they now can’t meet on their own.
As long as you’re keeping your distance and not exposing anyone to the virus, you can deliver food and groceries or do things like their yard work. It’ll make you feel good about yourself while also helping those who need it! So, call your neighbors, post something on your Facebook to let those in need know you are available and how to get in contact.

Final Thoughts

You can’t do anything yourself when it comes to curing or stopping the spread of COVID-19, but there are things you can do that can reduce your panic and invoke an overwhelming sense of calmness.
By taking advantage of mindfulness, looking for a creative outlet, and even giving back to those who need it, you’ll be able to stay calm and centered.

It is important to remember that the mind and body are inseparably connected, and you cannot affect one without affecting the other.
So make sure to do what is necessary to maintain a positive attitude and good physical health. The time and effort you put into it will pay you back in spades.

When an individual feels secure, loved, and passionate, the hormones released by the brain and body can have a healing effect on the body.
That effect is sometimes strong enough to help a person recover from injury and disease where previously they could not. Therefore, in a very literal way, laughter, love, and other forms of enjoyment can actually be a very potent form of medicine. 

Other physical benefits of positive mental states include:

• Increased energy (that lasts even longer than the effects of cortisol)
• Better sleep
• Better sexual performance
• Better weight control
• Reduced sensation of pain
• Better focus and concentration
• Better ability to cope with stress and how you perceive stress
• Reducing risks for chronic disease and nervous system disorders 

When your mind perceives a stressful situation it causes the body to release a hormone called cortisol. Cortisol has a few different effects on the body. In the short term, it causes the digestion of fat, protein, and bone tissue to increase the amount of energy available to the body. This also causes a slight increase in blood sugar levels, causing a heightened sense of energy and awareness.  
This is highly beneficial whenever you have a strict deadline to meet, or when you are running towards the in-zone to make the game-winning touchdown. However, over time this process can lead to a depletion of bodily resources, causing a sense of exhaustion. 
It can also be damaging to the health as the continual breakdown of bone and protein can cause weakened muscles and bones, leading to increased physical pain and risk of injury. Suddenly the increased performance and endurance an individual enjoyed previously now turns into chronic exhaustion and lack of motivation. 
If the effect continues even longer, or if the perceived stress is too intense, it can even cause irregularity in the levels of other hormones. The change in hormone levels throws off other physical process and can cause people to suddenly gain weight and have difficulty sleeping.
It can also cause women to stop menstruating and become infertile. It also reduces the function of the immune system, leading to increased frequency and duration of common illnesses. 
Typically, when stress has reached this kind of severity it becomes anxiety, and if left untreated, can turn into depression, which has even more adverse effects on the body. 

So overall, it definitely pays to do what is necessary to maintain your emotional and mental health in good working condition.  


In order to keep your mind and body in elite performance condition, here are a few regular habits that can help. 

• Be careful of your work schedule. It might not be worth it to work late for several weeks in a row if afterwards you are going to suffer from decreased productivity for an equal amount of time.
• Pulling an all-nighter to study for a final exam might have the downside of being so mentally depleted afterwards that you can't even remember what it was that you studied. Many students have studied for weeks on end, pushing themselves to the limits only to get to the test and pass out from exhaustion. 
• Taking some time to relax at the end of the it day can work wonders.
• Watching an episode of television, playing with the kids, chatting with a spouse, getting some exercise, and playing a game are all good options. This will help terminate the stress cycle at the end of the day, preventing the effects of chronically high cortisol levels. 
• Make sure to take some time away each year as well, and fill your weeks and months with periods of time to participate in your favorite hobbies.
• Giving service to your community or to someone in need is a powerful way to eliminate the effects of negative emotions. Helping and serving others is a natural tonic that increases the amount of love, gratitude, and hope that we feel, and is well worth the investment of time it takes to do.
• Working on confidence levels and being self-secure can have far-reaching implications in all facets of your life.
• Become a positive person!
• Promote positive emotions; practice gratitude, meditation and journaling which can help you reach a calm state of mind no matter what the day brings.

There are multiple things we can do to improve the quality of our life, and most of it is rooted in taking better care of our health. It’s important to note that what constitutes a healthier lifestyle can mean different things to different people. After all, we each have a different foundation from which we are building. However, no matter your foundation, the end goal is generally the same.

What Does it Mean to Live a Healthier Life?

A healthy life is one that contributes to your overall health and well-being. Although diet and exercise play a role in your state of health, they are not the sole factors of your health. Multiple factors may constitute what it means to lead a healthy life including but not limited to our emotional, physical, mental and spiritual health.

Exercise

If you are not already invested in a regular exercise regimen, it’s time to create a ritual that will enable you to get active as soon as possible. Exercise offers you a wealth of advantages mentally and physically that can significantly improve your quality of life.

You might set the goal of 1/2 hour  of moderate-intensity activity every day. Not a fan of spending time in the gym? There are dozens of ways to boost your exercise game ranging from taking a walk in the park to taking the stairs to taking a dip in the pool.

Managing Stress

Make it your mission this year to become better at managing your stress levels. Stress could prove harmful to your health if left unchecked for too long and can cause a variety of problems including high blood pressure, diabetes, obesity, and heart disease.

Stress can also trigger feelings of anxiety and depression, leaving us vulnerable to mood swings or even self-harm.

There are dozens of actions you can take to manage your stress including but not limited to:

• Exercise
• Mindful Meditation
• Learn to say ‘No’ and Set Limits
• Get social support from family and friends
• Practice self-care
• Make time for yourself
• Enjoy your favorite hobby (i.e., reading, music, travel, watching a movie)

Take Care of Your Mental Health

It is only natural to minimize the importance of your mental health and wellness if you have never experienced an episode of mental illness. However, we should make mental wellness a priority as it impacts so many corners of our lives. Without it, we cannot function optimally at work, at home or be a reliable source for even ourselves. Tips for improving your mental health includes:

• Fitness
• Getting sleep
• Participating in a hobby
• Getting out and socializing with others

Maintain a Healthy Diet

Falling off the wagon of healthy eating is easy. Just remember to pick yourself up and dust yourself off and get back on track. The food you eat can play a significant role in your health and how you feel. Your diet should contain foods that provide your body with the best blend of vitamins, minerals, protein, and fiber.

Watch your soda, alcohol and sugar intake as these things can be toxic to the body. Boost your intake of water, ensuring that your body is always well-hydrated.

These are just four ways to live a healthier life. Your path to health and wellness may look a bit different than those around you, but it does not make the journey any less vital. Remember to practice self-care, avoiding those things and people who may try to compel you to sacrifice your personal needs. Find and maintain what you require to be healthy and happy.

Some habits can develop without you even realizing it. Plus, you may not know that they are bad for your body. Attack one bad habit at a time. Work on replacing that bad habit with a healthy habit over 30 to 90 days to ensure you’ve beat it before moving on to the next. 

1. Over-Exercising – Some exercise is good for you, but too much is damaging. This is something that most professional athletes totally understand because often their bodies are harmed too. You may only see the event that shows them at their best. The best thing is to exercise moderately and stop if you hurt.

2. Staying Up Late – It’s not going to harm you if you stay up late sometimes, but doing it regularly and still getting up on time can harm your body. You end up at risk of cardiovascular disease and digestive issues if you stay up too late all the time.

3. Sitting Too Much – One of the worst things you can do for your life is to sit all the time. That cannot be helped if your job requires sitting. However, it's important to understand that sitting will harm your circulation, cardiovascular health, and contributes to obesity. The good news is you only need to exercise about 20 to 30 minutes a day. 

4. Skipping Meals – It’s so tempting to skip meals when you’re busy, but this can be worse for you than you think. You may develop issues with your blood sugar, you might not get enough vitamins and minerals, and you may not be your best at work or at play without enough nutrition. 

5. Emotional Eating – If you find that you eat due to being sad, mad, or any other emotion, it’s good to stop this habit because it can lead to poor food choices or eating disorders like anorexia and bulimia. 

6. Not Hydrating – You could be walking around dehydrated. When you pee, your pee should be almost clear or a very pale clear shade of yellow. It should not smell bad either. If you do have dark pee and it smells, try drinking more water. Water helps you process vitamins, minerals, and rid your body of toxins via your kidneys. 

7. Poor Posture – If you don’t know how to sit, stand, or walk properly and you habitually do it incorrectly, eventually it will cause problems. Many people have severe hip problems simply from poor posture that limits mobility when they get older. 

8. Binge Drinking – Drinking a drink or two a day is not bad for you. However, if you tend to overdo it when you drink, you may want to consider not drinking. 

9. Smoking – Outside of sitting for more than four hours a day, smoking is the next thing on your list that is super-bad for your body. Smoking boosts your blood pressure, puts chemicals into your system and can cause cancer, stroke, and heart attack.



Habits That Are Bad for Your Mental Health


These nine habits can cause problems that eventually affect your mental health. Being aware of them can help you check yourself regularly to ensure that you’re not experiencing negative mental health issues based on your bad habits. 

1. You Have Bad Posture – You might not think of something as physical as this to cause problems with mental health. However, if you tend to slouch and sit wrongly, your mood might go with it - especially if you tend to experience pain from your bad posture. And if you don’t now, you will as you age. 

2. You’re Prone to Perfectionism – Some people think "perfectionism" is a good quality to have but the truth is, having perfectionist tendencies is not a good thing. It can mean that you’re procrastinating more or it may mean that you are fearful of your life, including both success and failure. 

3. You Experience Guilt Easily – One of the worst emotions that you can allow yourself to have regularly is guilt. Most of the time, guilt is a useless emotion not based on real reasons to feel guilty. If you feel guilty regularly, you probably don’t feel loved or cared for, which can affect your mental health. 

4. You Don’t Exercise Regularly – Being sedentary is one of the worst habits you can have. Some studies suggest it’s worse than smoking. That’s pretty bad. If you sit more than four hours a day, you’ll need to incorporate intentional exercise to avoid problems. When you don’t move much, you may end up depressed. 

5. You Have a Negative Mindset – If you’ve allowed yourself to develop the habit of  thinking negatively about things, it’s time to turn that around. Negative thinking leads to anxiety and depression and feelings of powerlessness. 

6. You Use Social Media Too Much – Reading social media posts is a proven bad habit for your health, especially your mental health. The main reason is that people tend to share and post more negativity than positivity. 

7. You Don’t Have Downtime from Screen Time – If you transition from your work computer to your home computer to your TV, that’s way too much screen time. The light emitted from screens can interfere with your circadian rhythms, causing insomnia and daytime sleepiness. 

8. You Don’t Get Enough Sleep – If you have a habit of staying up late and not sleeping enough, you need to try to ensure that you do sleep between 7 to 10 hours a night. Everyone needs different amounts but if you’re always tired, it will affect your mental health and make it harder for you to deal with issues. 

9. You Don’t Stay Hydrated – Drinking enough water and liquids each day is an important component in ensuring good health. Many people walk around dehydrated and don’t realize it. When you feel tired, it can affect your mental health and make you foggy and unable to make good decisions.

These bad habits can lead to poor mental health due to the fact you’re not going to be operating at the top of your game. If you want to ensure your mental health remains as good as possible, try to reverse these bad habits.

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They say the makings of a great movie will make you laugh, cry and feel in love all at once. Psychologists call that blended emotional events. It occurs when you feel a plethora of emotions within a short amount of time.
While those emotions make for a cinematic masterpiece, dealing with fleeting emotions on a regular basis can be overwhelming. Especially when you don’t have positive ways to manage them.

Many individuals who face drug and alcohol addiction blame their state on not being able to cope with their problems. Instead of releasing their frustrations in positive ways, they felt engaging in those activities would help solve their issues. 
Other negative coping strategies aren’t as evasive. Some may include passive-aggressiveness, laziness or avoidance.
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Individuals who don’t know how to express themselves may find it difficult making lasting relationships with others. This makes for a lonely existence that could result in anxiety and depression.
Repressing your emotions, whether good or bad, comes with inner challenges. Often times, this can impact your daily routine. Instead of allowing your emotions to overwhelm you it’s wise to develop positive coping strategies that’ll help you endure. This will help you avoid potentially dangerous activities that could put you or others in danger.

If you find yourself dealing with problems and you need constructive ways to manage them, consider these five tips that can help you effectively deal with your biggest challenges.

Talk to a Trusted Friend

Sometimes, the best therapy is releasing your emotions through communication. A good friend, with your best interests at heart, can be the rock you need during harsh times. Confide in someone you trust to alleviate stress and receive suggestions. Sometimes, others have experienced the same trials and can offer reliable information that can help you. Sometimes just getting things out of our own head brings clarity and calm.

Get a Hobby

There’s nothing more satisfying than creating something new in the face of challenges. If you’re experiencing problems, it’s wise to spend your time doing something productive. This gives you a sense of purpose without dwelling on your issues. Such hobbies include art, sports or cooking. Sometimes the act of engaging in an activity is therapy in itself.

Seek Professional Help

Sometimes certain problems are so overwhelming, they need the guidance of a trained professional. Never be afraid to seek help for your toughest challenges. A trained counselor or therapist will never judge or reveal what you share with them. They’ll be able to offer constructive advice that you can implement into your daily life.

​Meditate

Although it may seem counterproductive to do nothing in the face of distress, often times this gives you the clarity you need. Meditation encourages you to allow thoughts and emotions to come without judgment.
This gives you a clear mindset to effectively deal with challenges. After your mind is clear, you’re able to take control of your problem and develop a positive solution. Some also find journaling after meditation to be a great way to develop positive coping strategies and solutions.

Exercise

Engaging in regular exercise releases endorphins which help with problem solving. You’re releasing energy that would ordinarily be used worrying and converting it into something productive.
If you’re dealing with minor to major issues, consider using your exercise routine to provide your mind with some much-needed clarity.
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We’ll all face mild to severe problems at one point or another. Instead of turning to destructive coping strategies, it’s wise to engage in something positive. This will help you effectively deal with your problems in a constructive manner.