The modern world is always on. From phones that never stop ringing to email inboxes flooded with messages, it's hard to find peace. You're overwhelmed, tired, and trying to keep up. Fortunately, there's a better way to find balance in your life.
Try these strategies to coexist with technology and still have inner peace:
1. Focus on creating a healthy relationship with technology. Between work, family and friends, you may be online frequently. Your job may require you to use email, or your kids may text you updates. How do you find a balance amid the technology,
* Craft a relationship that is based on intent. Mindless surfing online can waste your time, so ensure you have a definite purpose when you use technology. All of your online actions need a reason.
2. Live with technology instead of for it. Technology and being connected doesn't have to absorb your entire life.
* Keep in mind that technology is a tool. Avoid making it the focus of your day or life.
3. Disconnect on a frequent basis. It's crucial to take breaks from always being connected to everyone through your phone, email, and social media.
* Take a tech break each week. Experts recommend setting aside the weekends for spending time with family and friends. Avoid surfing online, sending text messages, or uploading photos. Instead, interact with real people in the real world.
* It's important to warn your connections ahead of time so you don't cause concern when you suddenly "disappear." They'll get used to you taking weekends and vacations away from technology.
4. Manage your connections. Do you really need to keep up with every person from your old school days, How many times do you need to check your social media accounts for new messages,
* It's important to find a balance between keeping up to date with your connections and always being available. Of course, you want to stay in touch, but it doesn't have to be an hourly issue.
* Try limiting the number of connections in your life to those that are important to you.
* Although it may hurt some feelings, consider "unfollowing" some people on social media, so you don't have to be part of their drama anymore. Do what you can to maintain a stress-free social circle.
5. Partake in activities that reduce stress. A hyper-connected world can make you feel on edge. It can increase stress and anxiety. It can also make you feel that you always have to be available to do everything.
* Schedule some time alone each day. The solitude will give you a chance to reflect, plan, de-stress, and re-energize. Try yoga, meditation, journaling, or keeping a diary.
* Pursue activities that make you feel peaceful and calm. Whether you hike in a park or dance in your living room, relax and disconnect from the world for a moment.
You can discover inner balance despite living in a hyper-connected world. Make these strategies daily habits and enjoy greater peace.
Guilt surrounds many diets. You feel guilty if you cheat on the diet or don't lose weight fast enough.
Guilt doesn't have to dominate your meals. Learn to diet without feeling like you did something wrong. For example, you can enjoy small treats in moderation without destroying all of your weight loss efforts, so there's no need to feel guilty!
Consider these tips for the tasty details in avoiding food guilt:
1. Learn to recognize food guilt. Food guilt tends to follow a common cycle. The cycle usually starts with you setting a goal to lose weight or get in shape. Then, you go on a diet and start working out. However, you may cheat on the diet or accidentally eat the wrong thing. This is followed by shame and guilt.
* The cycle starts with denial, moves to temptation, and ends with remorse.
* You beat yourself up for every mistake that you make on the diet. However, many diets allow for small diversions.
2. Accept that diet mistakes happen. A diet error doesn't mean you've failed and can never lose weight. It simply shows that you're a human being who struggles like everyone else on this planet.
* Food is neither bad nor good. Some foods may be healthier or more nutritious than others, but avoid labeling them as good or bad. Assigning such descriptions creates the shame you feel if you eat an item that you've labeled as bad.
3. Find your balance. Even the healthiest dieters and nutritionists allow themselves the occasional treat.
* One way to find balance is to give healthy food a percentage goal. For example, you can eat healthy 80 percent of the time and allow treats or sweets 20 percent of the time.
* This is a balanced approach to temptations that won't make you feel guilty.
4. Create coping strategies for overeating. One of the biggest challenges for dieters occurs when they overeat. The feelings of shame and guilt can spiral out of control and lead you to give up on the diet or eat even more.
* For example, if you know that stress at work will send you running toward the ice cream in the freezer at home, then don't buy any ice cream. Replace it with frozen grapes. Removing the temptation can help immensely.
* Another idea is to create a strategy for the occasions that you give in to temptation. Perhaps you'll want to do some extra exercises to burn up those extra calories, so they won't make any difference at all. Dwelling on your guilt won't make the calories you just ate disappear. This will only make you feel worse about your body.
* Stop the inner critic and have compassion. Recognize you have faltered from your diet plan and move on. You can commit to doing better next time and trying to avoid the stumbling blocks that lead you to overeat.
5. Do the math. Sometimes fear takes over, but math can help.
* Before you start panicking that eating a bag of chips has forever ruined your diet, you can do the math and realize the calories won't affect you long-term, and you can still lose weight.
Guilt is a common emotion that is often tied to how we eat. Many people feel ashamed about their weight and shape, so guilt is part of their lives. However, it doesn't have to be this way. Take steps to eliminate the guilt and you'll see your self-esteem soar.
Researchers at University College London identified 5 life skills that work together to promote wellbeing as we age.
Before looking at the actual list, there are 3 major points to keep in mind:
1. These skills act in concert. You need each of them to be successful and happy.
2. These skills can be cultivated. Adopt a growth mindset instead of believing that you're stuck with a fixed supply that can't be changed.
3. These skills can be developed at any stage in life. If you're already in your golden years, there's still time to make positive changes. If you're younger, you can benefit from having an early start.
By now, you're probably wondering what skills made the list. Take a look at these science-backed recommendations for the ingredients you need to build a brighter future, and learn how you can cultivate these life skills.
* Pursue goals. Set goals that are challenging and feasible. Break big projects down into smaller steps and evaluate your progress. Enjoy the journey and celebrate each success so you keep your morale and motivation high.
* Get organized. Eliminate clutter, simplify your routines, and approach your work systematically. You'll reduce stress and accomplish more.
* Fulfill promises. Earn a reputation for living up to your word. Your relationships and self-esteem will grow stronger.
2. Emotional Stability
* Accept your feelings. The first step in managing your emotions is to embrace them. Be compassionate with yourself so you can acknowledge what you're feeling and make rational choices about how to respond constructively.
* Care for yourself. Keep yourself in top shape. Eat a nutritious diet, exercise regularly, and sleep well.
* Be mindful. Focus on the present moment. Engage fully with whatever you're doing right now.
* Avoid distractions. Turn off the TV and limit the hours you spend browsing online. Stay focused on your priorities and how you can make your dreams come true.
* Overcome obstacles. Evaluate self-limiting beliefs and replace them with more encouraging self-talk. Learn from setbacks and delays.
* Leverage your strengths. Understanding your strengths and how to apply them makes you more powerful and resilient. Figure out what you're good at and what you like to do.
* Slow down. When you're planning your schedule, give yourself adequate time to complete each task, and take a breather in between. If you're feeling rushed, pause and reconsider your options.
* Manage impulses. Consider the long-term consequences of your actions. Be willing to set aside immediate gratification in favor of more substantial gains. If you're about to give in to temptation, shift your attention elsewhere. It may be easier to resist eating a cookie or making an unkind remark 5 minutes from now.
* Count your blessings. Be thankful for what you have and express your gratitude. Keep a journal for recording happy events and kind actions you might otherwise forget about. Let others know about the positive difference they make in your life.
* Seek support. It's easier to have confidence in yourself and your future when you know that you have your loved ones on your side. Put aside time to nurture family bonds and close friendships. Ask for help when you need it and be ready to return the favor.
* Deepen your faith. Spiritual beliefs offer strength and comfort even during difficult times. Adversity teaches you to have greater compassion for yourself and others. Connecting with the divine helps you to put events into perspective and remain hopeful.
Increase your share of conscientiousness, emotional stability, determination, control, and optimism. You'll soon enjoy greater health and well-being, and sustain those gains for the rest of your life.
Emotionally healthy children do better in school, find more success as adults, and lead happier lives. They can be happy and fulfilled as they grow up.
Follow these strategies to increase your children's emotional wellbeing:
1. Be open about your feelings. The world isn't always positive, and you may have struggles. It helps your children understand your feelings if they see the reality of the world.
* Kids copy their parents, so they'll mimic your emotions.
* As an emotionally healthy adult, you'll show your kids that it's normal to have both positive and negative feelings. If you're open about them, they'll be able to learn from you.
* You may be tempted to protect your children from your real emotions. However, you won't help them this way, and you'll miss a teaching opportunity.
2. Avoid judging feelings. Adults sometimes criticize others and their feelings. Your kids are always watching, so they learn to judge others too.
* When you judge and criticize the emotions of others, you show your kids that it's normal to make fun of or mock other people. They can suffer emotional damage because they learn to criticize others or become scared to show their own feelings.
* It's also important to avoid labeling feelings as good or bad. Sometimes you may be happy, and sometimes you may be sad, but both are normal. Kids shouldn't feel ashamed of their feelings.
3. Avoid telling your kids how to feel. When you try to control a child's emotions, it leads both of you down a dangerous path.
* You can't control every aspect of your child's life. If you try to tell children how to feel, they become scared to show their true emotions. They learn that they can't be honest about their feelings, so they stifle or hide them.
* When you tell your kids they have to be happy, you prevent them from figuring out why they don't feel this way.
* Parents often feel that their kids are an extension of their personalities and expect them to act and feel the same way. However, each child is a unique individual. You can't expect them to feel the same way as you.
4. Resolve your emotional wounds. You'll find it difficult to teach your kids how to deal with their feelings when you're struggling with your own. Kids naturally copy their parents, so they may pick up on your traumas.
* Take care to prevent the emotional wounds from your past or present from carrying over to your children.
5. Ask questions. Kids benefit from opportunities to discuss their emotions. Ask questions and find out how they feel, rather than assuming what they're feeling.
* When you ask about their feelings, your kids will learn to articulate them. They'll learn to express their thoughts and emotions.
Emotionally healthy children grow up to be successful and happy adults. They'll also be able to use these skills when they get older and face challenges. The ability to be emotionally available and knowledgeable is a powerful tool. Your kids will enjoy great advantages from learning about their feelings.
How would you like to burn more calories without spending more time at the gym, You don't need any magic formula to break through a weight-loss plateau or slim down faster. A few simple changes can make your workouts more efficient.
Burning more calories is a matter of what kind of exercises you do and how you do them. Read these tips before your next workout.
Burning More Calories by Changing What You Do
1. Run it off. Running deserves its reputation for keeping you lean. The average adult burns almost 9 calories a minute at a moderate pace. Pumping your arms or carrying weight will raise those figures even more.
2. Take a dip. If you love the water, swimming torches more than 500 calories an hour. If you prefer to stay dry, rowing consumes almost 700.
3. Jump rope. When you're pressed for time, lose 10 calories a minute by jumping rope. The results will add up quickly.
4. Strap on skates. Skating requires about as much energy as running, but you may have so much fun you'll forget you're exercising. Many rinks provide lessons in case you're a newcomer or want to brush up on the skating skills you learned as a kid.
5. Play sports. Lots of sports provide an intense workout. Basketball and singles tennis can burn over 700 calories an hour. For a gentler experience, how about volleyball or softball for about half those figures.
Burning More Calories by Changing How You Exercise
1. Train in intervals. Many studies show that alternating between high-intensity exercise and low-intensity recovery periods can double the amount of calories you burn, and those effects continue for hours afterwards. Try jumping rope for two minutes and then walking in place for 3 minutes.
2. Mix it up. Your body quickly adapts to any workout program. Rotate your activities to create a greater challenge.
3. Stand tall. Do you sit down when you spot a free bench at the gym, Remaining on your feet requires more effort as your body works to balance itself.
4. Aim low. Spend more time targeting the bottom half of your body. That's where the larger muscles are in your hips, glutes, and legs. Pick up the pace with squats and lunges.
5. Keep moving. Shorten the time you spend resting in between exercises. If you're lifting weights, try doing compound sets. That way your back can recover from pull-ups while your triceps are hard at work doing presses.
6. Eat before and after. Your body will be able to exert more force when you give it the nourishment it needs. Enjoy a small meal high in protein and carbohydrates a few hours before working out, and a similar snack afterwards. Manage portion sizes so you're not overeating.
7. Invite a friend. Workout buddies and group fitness classes make demanding workouts feel like playtime. Find a friendly coworker who might want to join you for a run after work. Sign up for acroyoga or badminton lessons.
8. Go outdoors. Appreciating the beauty of nature is another way to take your mind off how many miles you're running or how high a cliff you're climbing. Research what your local parks and community centers have to offer.
9. Listen to music. Inside and out, a lively soundtrack makes you want to move. Music helps you to coordinate your movements and overcome fatigue.
Keep in mind that safe weight loss usually requires changing the way you eat, as well as becoming more physically active. Combine a balanced diet low in calories with a fat-burning workout program, and you'll see results sooner.
Are you aware of the connection between physical pain and depression, It's important to understand the link, and how it affects your body and mind. This understanding can help you with treatment and therapy.
Learn more about this depression and pain dilemma:
1. Understand the depression and physical pain cycle. Health experts share that depression and pain appear to share a cycle. This cycle makes it difficult to see where one issue starts and ends. There is overlap between depression and pain, so it's hard to tell them apart.
* As your depression gets worse or better, your physical pain responds and may get worse or better in sync. The two are interlinked in a complex way that makes it harder to treat.
* Pain can also make depression more difficult. If you're not able to work or do the activities you enjoy because of physical pain, you suffer and feel isolated. This can increase depression and feelings of worthlessness.
2. Consider inflammation. Recent research points to the role of inflammation in both depression and pain. More inflammation is likely to make depression worse. Likewise, if you have high levels of inflammation in your body, you're more likely to have higher levels of pain.
Fighting Back Against Depression and Pain
If you're battling depression and pain, using these strategies may alleviate your symptoms:
1. Seek help for your depression. You may benefit from therapy or medications specifically designed to manage depression.
2. Get help for your physical pain. You may have to make multiple doctors' appointments to get to the root cause of the pain. But you want to ensure that whatever is causing your physical pain is also being treated in the best ways you have available.
3. Stay active. It's easy to allow depression and pain to take over your world and hide. However, it's crucial that you exercise and stay involved.
4. Lean on your support network. Whether it's your friends, family, or coworkers, you need people in your life who understand you and can help you during a time of need.
3. Find something that you love. Experts point out that pursuing a hobby or activity that you enjoy can help bring you out of the cycle of depression and pain.
* Find something that brings you joy on a daily basis. This can range from cooking your favorite meals to dancing at a popular club. You can also find joy in smaller activities such as talking to a friend, reading a book, or writing down your thoughts.
* The key is to focus on positive activities that uplift you and help you forget the pain.
4. Learn to speak positively to yourself. Positive self-talk has been shown to reduce both depression and pain.
* Many athletes can talk through the pain to finish a competition. Many celebrities use positive self-talk to get out of depression. You, too, can use this technique to help manage your pain and depression.
* It's important to focus on positive aspects of your life and personality, so you don't feel guilt or shame. Avoid berating yourself over mistakes. Shift your focus away from negative ideas, habits, or suggestions.
* The more you practice positive self-talk, the better you get at it, and the greater influence you'll have on your results.
Depression and physical pain are linked together. It's not easy to see where one starts and the other ends. Nevertheless, you can take action to alleviate both pain and depression. Try these techniques to make a positive difference in your life.