Daily Habits that will help improve your Mental Health!

Go for a MORNING walk.

There is nothing more soothing to the mind and soul than receiving fresh morning air and some sunshine. You don’t have to walk for hours to receive benefits- a simple 20 minute walk will just do.

Sweat it OUT.

A good 20-45 minute workout (5 days a week) will do wonders for your body and your mental health. When you exercise, your body releases chemicals called endorphins. The release of endorphins is what produces that incredible “euphoric” feeling after you work out. Best feeling in the world. 

Hydrate, but really HYDRATE.

When I mean hydrate, I really mean HYDRATE. Hydrate as in drink 2L of water, not just one glass of water a day.It has been said that depression is also linked to dehydration. 

When our bodies are dehydrated, we are more prone to feelings of sadness and anxiety. Not only that, but a dehydrated body also lacks energy. If your body doesn’t have energy, there is so little that can be accomplished. The inability to complete regular activities can increase the feelings of sadness, frustration, and anxiety! Which is why, it is highly important to hydrate.  

Become obsessed with FRUITS.

Changing your eating habits is important, but sometimes tricky to do instantly.

Instead of focusing on eliminating all the “bad/unhealthy” food that you consume, begin adding healthy food to your diet. As you begin adding healthier foods to your diets, your body will slowly begin to detach itself from unhealthy foods and once you know it, you will begin to seek for healthy food more and more! The foods that you eat the most are the foods that you will crave the most. 

Nuts Intake - 10 Almonds x day

Almonds are incredibly packed in nutrients. Almonds are rich in fiber, protein, vitamin-E, antioxidants and all that good stuff! Almonds help reduce headaches; improve your brain, eye, and skin health; control your blood pressure and sugar; and even boost your immune system. 

 Force a smile - fake it, till you make it.

This one’s very simple, yet so tricky to do. Because let’s face it, who want’s to smile when you’re feeling depressed or stressed? Not me. However, when you know that smiling can alleviate some of the internal pain you are feeling, how can you not at least try?

Smiling releases dopamine, endorphins, and serotonin – which are all good neuropeptides that help alleviate pain, improve your mood and reduce feelings of depression and anxiety . Neuropeptides are molecules used by neurons to communicate with each other. 

Schedule "ME" time.

One of the things I have learnt over the years is the importance of appreciating your own company. It is so important to disconnect yourself from the world to focus on YOU, even if it’s only for a few minutes a day. We spent most of our time worrying about others, why not do the same with ourselves? How can we be of help to others if we aren’t at our best? Alone time helps us reflect on ourselves and recharge.

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Steps to Removing Negative Energy from Your Life

Make this a priority.

It’s easy to say you’re going to do something and not follow through. Because until you make it a priority, it’s going to be a lingering thought in your head. Something you’d like to do, but not something you’re actually committed to.

Write down why you’re doing this. Why it’s important to you. Why is removing negative energy from your life important to you? What will you gain from it? How will it help you get closer to your goals?

Be mindful of your words.

Instead, work on empowering yourself. Remind yourself that you are capable and good things can happen to you too. Write down your goals and why they’re important to you. Be grateful for what already you have instead of always focusing on what you don’t. You can be grateful while working towards your goals.

 Stop complaining and do something about it.

This goes with being mindful with your words. You also have to be mindful of the energy you’re putting out and the energy you’re letting in. Energy is contagious - if you spend your time with people who act rather than sit around and complain about their situation all day, you’re going to become an action taker too.

Taking action isn’t easy, but neither is feeling stuck and like nothing is “happening in your life”. Nothing is happening, because you’re not making it happen.

Set healthy boundaries.

When we don’t set healthy boundaries for ourselves, it’s like we're just letting anyone and anything in. Imagine if you just left your door unlocked and wide open - anyone could come in and use your things without your pressure and leave their unwarranted presence there too. Don’t just leave the door wide open.

Have an action plan when things go astray.

If this is all brand new to you, you may find yourself falling off the wagon a few times. First, know that it’s okay. Breathe. Let compassion and love flow into your life. Know that this isn’t something that happens overnight. Give yourself time to get better - lots of time and a whole lotta love.

Set a daily self-care routine for yourself and build on it. For me, that’s currently having a daily gratitude writing practice. Whenever I’m feeling off, I practice my

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5 Things to Remember in a Relationship

5 Things to Remember in a Relationship

Communication is key

There will be times when you make each other upset or maybe you won’t agree. It is so important to make sure that you are communicating your feelings with one another. Your partner is not a mind reader. (Sometimes I forget this!) When you and your partner are feeling upset, communicate it! It’s important to always let each other know when you are upset because if you don’t, the problem may never get resolved. You can only make each other happy if you know how to.

Never go to bed upset 

I’ve learned that going to bed upset makes everything worse. Not to mention it can cause some serious nightmares! It can be upsetting to lay next to the one you love or like a lot, knowing they are upset with you. Always communicate your problems and make sure you two can go to bed happy with each other.

Be honest

Don’t lie or try and hide anything from one another. It is important to be open and honest with your partner. If your partner finds out from another source (which he/she eventually will) it can lead to disappointment, arguments, and trust issues. Avoid this easily by being honest.

Quality time is important

It’s important to remember to make time for one another. Life can get busy and we can get caught up in our daily routines. Set aside time where you can spend it without any company or electronic device. Do something fun or relaxing. Whatever you love to do together.

Don’t compare your relationship ever

It’s so easy to compare your relationship to someone else’s. Why is it that, as humans, we always look for more? We are never happy with what we have? Or maybe we are, we just fail to appreciate it. When you start to compare your relationship to someone else’s, you start to be unappreciative of what you have. No relationship is the same and no relationship is perfect.

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Monthly Cycle occurs in three phases:-

Menstruation cycle occurs in three phases:-

The follicular phase

This phase begins at day 1 of the menstrual bleeding and ends at day 14 when the process of ovulation begins. The pituitary gland stimulates the follicle stmulating hormone (FSH) to ovulate again. One of the follicles mature and develops a single mature egg. During this phase, "Estradiol' (The predominat estrogen) increases and is at peak resulting in the thickening of the 'endometrium' (the lining of the uterus) and enriches it with blood (after menstruation). High levels of estrogen steimulated the production of Gonadotrop-releasing hormone (GnRh), Which in turn stimualtes the pituitary gland to secrete the luteinizing hormone (LH). Increases levels of Lh, Rases the levels of testosterone thereby stimulating and increasing  the sex drive. this is the most fertile time in the entire cycle. 

The Ovulatory Phase 

This phase is marked by only one day, which is day 14. The matured egg is released into fallopian tube where the fertilization takes places, if the sperms are present FSH and LH rach their peak two days before which causes the release of the mature egg. After releasing the egg, the follicles seal themselves to from the corpus luteum. if the egg is not fertilized within 24 hours, it disintegrates. 

The Luteal  Phase 

This phase lasts from day 15 to 28 Fish and LH drop in their significant levels after the egg has been released. Corpus luteum starts secreting progesterone that prevents the endometrial lining from being shed. if the egg gets fertilised, progesterone continues to be secreted and if not fertilised the corpus luteum disintegrates, causing the drop in the production of progesterone and shedding of the endometrial linning. it aslo results in reduced production of estradiol. This phase experiences a drop in hormones causing a sort of imbalance, which explains the mood swings before the menstruation starts. cortisol levels are said to increase during this phase as the body feels stressed over the loss  of a new life. 

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Perfect Relationship Is a Myth 

"Relationship counseling" is such a trending topic these days. it suggests that people are getting more aware or may be more sensitive about their mental health in the relationship; They seek advice from professionals to save the relationship or would try anything to make sure it works. But are they neglecting the other side of the story? Aren't people today getting more intolerant, unsatisfied, and greedy of each other? Or it's just that in today's digital world we are just one click away from everything we are getting more vulnerable to heartbreaks? are we interfering with the flow and beauty of the nature of relationship? The exposure to the entire world Filled with all sort of energies and information where everything and everyone is available at our fingertips why do we fall always for A Glass unicorn only? You know why! The reason is that it looks so good and attractive like a fairy-tale and creates a sense of immediate belonging to it, an intense desire to achieve it which arises when we follow it but........Alas!! It was not real, when we start realizing this fact and the problem arises. 

1. Priority 

You must be each other's priority rather than an option, rehabilitation or escape for m their exhausting schedule. 

2. Respect and Trust 

You must respect each other's individuality, privacy, personal space, education and profession, career and other choice. 

3. Healthy communication and similar sense of humour. 

The ones who share a good intellectual bond healthy flow ideas common topics to talk about because becoming friends with the person you are dating is an extra point to score because that's when you are completely assured that him/her being non-judgmental of your reality, You can be yourself with them. 

4. Equality 

Equal and fair responsibility and opportunity irrespective of your gender, age religion, background, economic status etc. 

You can't beg someone to love you or to stay just because you loved them too. This is a feeling; this is an emotion it just can't be injected into someone form outside. 

The moment you realize that your relationship is draining the Positivity out of you, step ahead and decide that you deserve someone who loves you, treasure and caress you. There is no sense in chasing the wrong ones because the right one never runs away. you have to be mindful enough to identify the difference between adjustment and harassment; When to adjust and adapt with new changes in the family environment personal life that comes along with the entry of the new person when create boundary shields around you.

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The Benefit of Anger Management

The Benefit of Anger Management 

1. It is better to consciously address the issue whenever you are upset about something. Otherwise, the tiny concerns here and tiny concerns there can take the shape of a big issue in no time. Anger management sessions address the cause. 

2. There are few people who really are quarrelsome. annoyed or irascible and have a negative aura. They almost ruin the whole surrounding or spoil other's mood with their unjustifiable behaviour and few of them are the ones who always look around to find reason or create a reason to fight with someone. This kind of people must attend the anger management classes. Once they notice these tendencies in themselves or are told by others that they generally do such things other wise they won't be able to handle the situation in future because they are habitual of going overboard at things. it is for your won benefit only therefore, you must not crib about going to the sessions. Instead make the most out of it as ultimately it is something that is going to help you in your life. 

3. Anger management classes will teach you how to use anger positively and more productively in a way that it will help you in your work approach and will help you to increase your productivity and will enhance your personality as well which will make your life a lot better than what it is now with anger issues and it will also help in reducing the risk of getting health problems that are generally associated with anger. 

4. The anger management classes will help you in reducing the intensity of your anger as well. For some people venting out really works. Bu there are people who work well when their anger is rationalized and for these people, anger management sessions will be the perfect gateway to know how they can control their anger and get way for the scenarios which are not under their control. Staying composed or sometimes you should also opt to remain silent if there are chances or you getting involved in a tiff. 

5. Anger management sessions will help you in learning the techniques about how to not to hurt someone else's feelings by saying the words which you usually wont' say. Mostly, the anger management classed delve with this  situation and try to make you understand that if moving on can save your time and energy then why to wait and waste your resources and peace of mind. 

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6 Ways to help your child overcome the fear of failure

6 Ways to help your child overcome the fear of failure 

1. Change your attitude about failing 

Be mindful of your own responses to mistakes and failure. Talk about what you've learned, and be willing to pick yourself up and try again.

Encourage and celebrate your child's mistakes as learning experiences. 

2. Emphasize effort, not ability 

Emphasize effort ( and the process ) over ability ( and the outcome). 

When they struggle, discuss specific strategies that might work next time. 

3. Demonstrate Unconditional love

Make it clear that you love your child unconditionally, even when they make mistakes or use poor judgement. 

4. Conduct the "Worst-Case  Scenario" Exercise 

Start by grabbing a piece of paper so you can brainstorm together with you child. 

Ask Them questions like. "If it all goes wrong, what's the worst thing that could happen?"

5. Help them Focus on the Solution 

Discuss what actions they took, the consequences of these actions, and how these consequences can be avoided in the future.

Ask question like: "What Went wrong?"

"How can you fix or prevent this next time?"

6. Have conversations about success and failure 

Talk about success using the "iceberg analogy."

Explain that when you see successful people, you only see the tip of the iceberg. You don't see what's under the water ,"failures, rejection, grit, effort, discipline, persistence, etc. 

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5 Simple Ways to Harness Positive Energy

5 Simple Ways to Harness Positive Energy

Harnessing More Positive Energy

Here are some basic tips to harness more positive energy in your life:

1. Step one, people! Make a vision board or vision album. Collect pictures of dream vacations, jobs, relationships, fitness, inspirational quotes and put them on a board or in an album that you will see every single day. This sounds a little third grade, but trust me with this one.

2. Be clear with your intentions. Think of what you want down to the details and focus on it multiple times throughout the day.

3. Make Lifestyle Changes: Give yourself permission to take pride in you. It’s easy to get into bad habits that end up ruling you but learn to observe and manage your addictions Start with eating healthy, change your relationship with soda, go on a technology detox, drink a lot of water, exercise, and stop smoking!

4. Believe in God and be Spiritual:Pray, meditate, have a conversation, seek Him. We live in a fallen world, but God has created each of us for His purpose. The closer you draw to Him, the clearer His purpose for your life becomes. There is nothing more positive that I have experienced in my life then when I finally realized and accepted the fact that God had a purpose for me.

5. Do not say yes when you mean no: Honor your needs, priorities, time and energy! You’ll resent it. Save your precious time and energy for things that are meaningful to you, or in instances where others ask you to do something, make sure that it brings you satisfaction and joy. Otherwise, politely decline.

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What Is the Best Way to Deal With Temper Tantrums?

What Is the Best Way to Deal With Temper Tantrums?

Does your child throws himself to the ground, screams, and kicks his feet? You're not alone. All kids throw temper tantrums every once in a while.

Reasons for Temper Tantrums

When your child exhibits a colossal meltdown, take a minute to examine the underlying reason. Kids have tantrums for two main reasons—the inability to manage their emotions or an attempt to control the situation.

Don’t Give In to Stop the Temper Tantrum

Make sure temper tantrums aren't effective for your child. If he throws a fit in the store because he wants you to buy him a toy, don’t buy him one. Giving in might make things easier in the short-term because it will make the tantrum stop. In the long run, it will only reinforce to your child that tantrums are a good way to get what he wants.

Provide Negative Consequence for Tantrums

Temper tantrums need negative consequences so your child will learn not to throw them. Ignoring the behaviour can be a great strategy to reduce tantrums. After all, it's not much fun to pitch a fit without an audience.

Look the other way, pretend you don't hear anything, and act as though you aren't bothered by your child's temper tantrum. Although the screaming may get louder at first, your child will eventually learn that throwing a temper tantrum won't get your attention.

Sometimes, a timeout is warranted as well. If your child’s behaviours are too disruptive for him to remain in a store, for example, take him to the car for a timeout. Then continue your shopping trip when he is calm.

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How to Improve Children's Mental Health

How to Improve Children's Mental Health

As a parent, you regularly take your child to well check-ups to receive immunizations, offer nutritious food to keep him healthy, and read plenty of books to develop his vocabulary. How often, though, do you think about how to take care of your child’s mental health?

If you’re like many adults, it’s probably not often. However, a child’s mental health is just as important as her physical health, particularly when it comes to behaviour and academics.

It’s estimated that 1 in 5 children experience a mental disorder in any given year, according to the Centres for Disease Control and Prevention. And while not all mental health problems can be prevented, you can take steps to help keep your child as mentally healthy as possible.

Take Care of Your Mental Health

One of the best things you can do to keep your child mentally healthy is to take care of your own mental health. Not only will you be modelling the habits that improve mental health, but you'll also be creating a healthier environment for your child.

Build Trust

A child’s relationship with a parent plays a large role in a child’s mental health. Developing a feeling of safety and security starts with building trust between parent and child.

Foster Healthy Relationships with Others

The relationship a child has with her parents is vital, but it’s not the only relationship that matters. A mentally healthy child will have a number of relationships with other family members, such as grandparents and cousins, as well as friends and neighbours.

Be Consistent

The importance of being consistent can’t be overstated. Children crave a predictable environment, understanding what activity they are going to do next, whom they’re going to be spending time with, what consequences will be if they break rules and what privileges they will receive for good behaviour.

Play Together

A child who is healthy—both physically and mentally—needs to play. Truthfully, adults need play, too! This is the time to put aside work, chores and other obligations and focus solely on your child, which shows him that he’s worth your precious minutes.

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3 Ways to Handle a Bad Report Card

3 Ways to Handle a Bad Report Card

Every parent wants to know that their child is smart. Whether your child is a bubbly first grader or a moody teenager, you want what’s best for your child. When your youngster brings home a report card, it’s natural to hope that your little one’s grades are good. Unfortunately, for many families, this isn’t the reality. Whether your child has one bad grade or an entire report card of bad grades, it’s important that you demonstrate to your child that you still care.

Focus on the good

For some parents, an easy response to a bad report card is, “I can’t believe your grades are so bad” or “What were you thinking?” Remember that for children, a report card can be incredibly intimidating and scary. Instead of focusing on one bad grade or even a report card full of grades, try to point out the positive aspects of your child’s report card. For example, you could say, “This gives you something to strive for,” or “I noticed you got a ‘B’ in Math! That’s great!” Try to find at least one good thing to say to your child. Even if the entire report card is completely rotten, something like, “I know you’re trying your best,” can go a long way in making your child feel loved.

Get your child the help he needs

Sometimes kids just need a little extra help. Whether your child struggles with math, history, or science, it’s important that you recognize when a traditional education isn’t working.

Remind your child that no one is perfect

Was there a time when you failed? Have you ever struggled to get good grades? Did you ever feel like your parents were disappointed in you? Why not talk with your child about it? Let your little one know that you know what it’s like to feel alone. Let your youngster know that you’ve felt scared, sad, and disappointed before. Everyone makes mistakes. No one is perfect, no matter how hard they try to be. Let your child know that you’re still proud of them, even if the report card wasn’t perfect.

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5 Things Not Worth Your Time

5 Things Not Worth Your Time

Worrying about everything

We have little control over our future and what will happen, so there’s no point in worrying about it.  Besides, it’s not living life if all you can think about is what could go wrong.  Instead, focus your energy on living the best moment of your life and increase your faith by trusting that everything will be just fine!

 People who disrespect you

One of the best choices we make in life is to remove ourselves from toxic friendships and relationships.   Why be around people who only bring you down and make you feel bad about yourself?  Life is better when we surround ourselves with people who lift us up and inspire us.  People who respect who we are and are positive towards us and life are the keepers in our lives.

Not working out when we want to

It’s like the saying, “The only workout you regret is the one you didn’t do.”  How true is this!?  I don’t remember ever regretting a workout I forced myself to do.  In fact, gearing up my will power only led to me coming back home feeling way better about myself.  Going when you don’t feel like it is more worth it than sitting on the couch debating for a whole hour if you should or not, only to regret staying home.

Gossiping about others

Oh, but what are we going to talk about if we don’t talk about people?   There’s many things better than talking about how so and so dressed so poorly or you know, the negative talk.  Life is better lived when we focus on speaking positively about people.  Talk about how amazing their success is and be happy for them. 

 Living in the past

And the worst of them all is living life depressed about the past, regretting your mistakes, and holding on to resentment towards people who hurt you.  Living like this will only hinder your happiness.  True joy is not experienced until we learn to let go of what already passed.  Choose instead to forgive yourself for your mistakes, forgive the people who hurt you, and stop wishing you could turn back time and change it. Take all of it as a lesson and use it as driving force to live a better life.  Overcome those things that hurt you and then you will experience true joy.

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Helpful tips for parents to handle naughty kids

Helpful tips for parents to handle naughty kids

Parenting is all about understanding the needs of your child and ensuring that he develops into a person with good values and morals.  Read on to understand some tips on parenting a naughty child.

1.    Encourage good behavior from them; behave in a way you would expect of them. Explain how you feel about their behavior.

2.    Establish rules, limits and boundaries. He may test these limits so be consistent in your approach. Let him know what is not right or acceptable, and that he/she will be punished for bad behavior.

 3.    Teach anger control; it is important to teach them self-control and anger control by behaving in the way you want them to behave. Help him understand that they need to put their feelings or anger in words rather that screaming or shouting.

 4.    Reward them for good behavior with praise, good words, and smiles. Discipline is not about punishments only, but about recognizing good behavior as well. Reward for good behavior can have a significant effect.

 5.    Encourage him to be active. Let them play outdoor games or go the park. This helps to dissipate their energy in a positive way.

 6.    Talk and listen to him. Speak calmly, but firmly, if you do not agree with them. Do not scream or get angry.

 7.    Give them responsibilities as this makes them feel grown up and channelizes their energy in a constructive way.

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5 Ways to Deal with a Child's Defiance

5 Ways to Deal with a Child's Defiance

 Give Daily Doses of Positive Attention

Non-compliance can be a great way for kids to get lots of attention. And even though it's negative attention, some kids crave it anyway. Ward off attention-seeking behavior by giving your child daily doses of positive attention. Play a game together, spend time talking, or go for a walk.

 Give Effective Instructions

Make sure the defiant behavior you’re witnessing is actually defiance. If your child didn't hear you or he's too distracted playing his video game that he isn't listening, you may need to change how you give directions. Establish eye contact or put a hand on your child's shoulder to get his attention before you speak. Turn off the background noise and make sure your child is paying attention so you he can absorb what you're telling him to do. 

Offer Choices

One of the best ways to combat defiant behavior is to offer two choices. Then, your child will feel like she has some control over the situation. Avoid questions like, "Do you want to get dressed now?" because a defiant child will automatically say, "No!" Ask a questions like, “Do you want to wear your red shirt or the yellow shirt?” Just make sure you can live with either choice.

Establish a Behavior Contract

Behavior contracts remind children that they can earn more privileges once they show they can behave responsibly. Set up a behavior contract that will help your child show you when he’s ready for more privileges

Create a Reward System

Create a reward system that gives your child an incentive to be compliant. Provide frequent positive reinforcement and consider creating a token economy system to keep your child on track.

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How to stay Blissfully Positive Around Negative People

How to stay Blissfully Positive Around Negative People

Mix up your routine.

Before beginning a regimented activity like work, put yourself in a positive mood by varying your morning routine, even if it means getting up a little earlier. Take a short walk, meet up for breakfast with other positive friends, or do something creative.

Affirm your positivity

Repeat to yourself out loud, “I am a rock of positivity and optimism” to help keep you upbeat throughout the day.

Be a cheerful chatterbox.

Start conversations, and be prepared with a couple of happy topics to ensure you set a positive tone.

 Use open body language.

Be open, big, alert and happy. Do this consciously, as unconscious mirroring of others’ negative body language is easy to fall into.

Understand what they are really saying.

Don’t take it personally. Gossip and miserable stories are often really tales of low self-worth or insecurity (we could all be called “negative” sometimes). Hear their real message, feel empathy and help them turn their mood around with some genuine, kind words.

Make them dump their negativity.

Put a bin in front of your desk with a sign reading: “Please Dump Your Negativity Here.”

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Existential therapy

Existential Therapy

Existential therapy focuses on free will, self-determination, and the search for meaning—often centering on you rather than on the symptom. The approach emphasizes your capacity to make rational choices and to develop to your maximum potential.

The existential approach stresses that:

All people have the capacity for self-awareness.

Each person has a unique identity that can be known only through relationships with others.

People must continually re-create themselves because life’s meaning constantly changes.

Anxiety is part of the human condition.

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Signs you have Insomnia

Signs You have Insomnia

 You have problems with sleeping through the night.

Insomnia can also mean that someone has trouble maintaining sleep (such as continuously waking up in the middle of the night) or is waking up too early and unable to fall asleep again.

You suffer from daytime impairment.

For sleeplessness to be insomnia in the strict sense, the lack of sleep has to in some way impair daytime function. This comes in the form of excessive tiredness, trouble thinking clearly, or mood swings.

Your trouble with sleeping is extended.

Problems sleeping that negatively affect daytime function have to go on for at least three nights a week for three months in order to fall into the category of insomnia. "And this should be in spite of a good opportunity for sleep.

You have bad habits that influence your sleep patterns.

If a person is worried about insomnia, they should evaluate some of their guilty pleasures. "People often don't realize that there are certain things that they may do that could make them more vulnerable to having insomnia.

Underlying medical conditions.

Certain medical conditions can cause insomnia. Pain, depression, and anxiety may all make it difficult to sleep. If someone snores or is kept up by strong urges to move their legs late at night or during sleep, they may want to speak with their doctor.

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Parental Counselling

Parental Counselling 

Parents must tend to an infant or child's daily needs. They are also responsible for helping each of their children develop life skills. These skills include daily living skills, social skills, and appropriate behaviours. ... A therapist or counsellor can help parents through difficult situations or behavioural concerns.

Parenting counselling is recommended to all parents. However, it is more of a necessity for those who are:

Experiencing marital issues 

Suffering from a health problem 

Undergoing separation or divorce 

Experiencing abuse or aggression 

Coping with loss 

Dealing with children’s issues 

Abusing illegal substances such as drugs and alcohol 

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