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Get Some Tips to Control Your Stress and Anxiety

“Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.”

Anxiety and Depression Association of America.

It is completely normal to feel stressed or anxious occasionally,  but there are plenty of things you can do to feel a little better. Remember every now and then there is a distinction between feeling stressed and having constant anxiety. If you are starting to take a toll on stress or anxiety and are looking for ways to deal with anxiety, consider talking to a mental health professional.

Read on to get some tips for managing anxiety and stress.

1. Speak to someone you know, about how you are doing.

Speaking to someone about how you feel will take the burden off your shoulders. Ensure that you trust the guy, and then figure out what you want to tell them.

2. Focus on the present:

Have you ever found that feeling stressed or anxious is often the same as dealing with the past or worrying about the future? It can help you feel a little more comfortable just by keeping your attention on the present moment. You may be amazed to learn that there are many ways to do that, even if you don’t like to meditate. This can really help tackle stress and anxiety.

3. Find some time out for yourself:  

A completely packed life would make many people feel stressed out. Ensure you settle into at least one aspect that you like to do every day, whether it is a sport, a Netflix show, or a talk with your friend. It can be a benefit if you schedule a fun experience into your day, so you don’t feel guilty about doing anything else. If you feel overwhelmed and ask how you can cope or manage stress and anxiety, don’t be afraid to say ‘ NO’ to the stuff that only contributes to your discomfort.

4. Track your feelings:

We cannot sometimes figure out what makes us nervous or depressed. Getting your thoughts down will help you figure out what is the real reason. Once you have achieved this, you will strive to question the negative thoughts and alter them. To do so, you can use a notebook or an app.

5. Challenge your emotions: 

If your mind is full of negative thoughts, then you will feel anxious or depressed. Although our feelings sound valid, it doesn’t imply that they necessarily represent what’s going on. Attempt to write down what you believe, and then include evidence that supports or disagrees with every feeling. You may be shocked at how many of your emotions are over-exaggerated or not true.

6. Exercise often, feed healthy, and sleep: 

Exercising reduces stress, eliminates anxiety, and enhances mindset. As well as the great news is: you don’t need to run a marathon to get the bonuses. To make a difference requires only 30 minutes of exercise per day. Both food and sleep are very important to your health. A healthy diet will make you feel healthier and stronger and will allow you to cope better with stress, whereas adequate sleep will have a positive effect on your attitude and levels of stress.

7. Accept your fears and face it:

If you always avoid situations that cause you nervousness, this could deter you from doing something that you like and want to do. It sounds strange, but it can reduce your fear when confronted with the things that make you nervous. You will check if the scenario is as severe as you would anticipate, and learn how to manage your concerns. However, this is best to do with a professional’s guidance so it doesn’t get too packed on for you. They can provide you with more ideas to help control your anxiety and stress.

12 Yoga Postures to Give Your Kids a Healthy Lifestyle

“Children have never been very good at listening to their elders, but they have never failed to imitate them.” 

James Baldwin

Lots of parents want to spend as much time with their kids. Yet simple chores at home can be a pretty good time of connecting. If you are a parent who wants to up bring your children as active as possible, then you might want to start teaching your children about how to have a productive and fun work out. One perfect way of keeping children healthy is to do yoga together. Not only does yoga keep them healthy and ready for later in life, but it also helps them to remain focused, to be diligent, to relieve stress, and so forth.

Firstly find a private space and it is necessary to hold the posture for 3 to 4 breaths. Before you do yoga do not consume excessively, as you will stretch your muscles. And what is more important is to have a fun time together! Here are 12 postures that you can teach and do with your children:

1. Pretzel:

Stand straight in a cross-legged posture. Extend out one arm around your body and put it on your hip. Extend out your other hand then breathe deeply in. Perform it three to four times slowly and simultaneously breathe in and out.

2. Easy pose:

In a cross-legged posture, sit straight up. Place your hands comfortably on your knees with palms facing up. Breathe deeply in and out to relax your body.

3. Airplane:

Lay flat on your stomach. Have your chest arms and legs lifted up. Breathe deeply until you let go.

4. Cobra:

Lay straight and flat on your tummy with your elbows slightly bent. Lift your hands and chest steadily, so that your elbows are beneath your chest and your legs are straight behind.

5. Elephant:

Stand upright and then lean forward. Interlace the hands and wave them back and forth like the trunk of an elephant.

6. Jack in the box:

Sit up straight; bring your knees close to your chest. Wrap your arms across your knees and aim your forehead to your knees and breathe out. Raising your chin, breathe in. Do that as much as you would like.

7. Otter:

Lay down on your belly keeping the hands in front of you. Push your chest slowly by keeping your chin up and straightening your arms.

8.  Yoga:

Stand straight on the floor with your foot down. Lift your arms gradually above your head extending out your body to a Y-shape. Remain in that posture and breathe deeply.

9. Lion:

Kneel down on your shins with your thighs to your chest.  Inhale and relax. And leap up to your body and roar like a lion.

10. Oyster:

Sit straight with the bottoms of your feet aligned. Slide your arms under your knees and touch the ground using your elbows. Slowly breathe in and out, until you touch your forehead to your feet.

11. Volcano:

Stand straight up with your feet slightly away from each other. Put your hands in a position of praying. Push your hands to the sky and inhale. Breathe out and shift your hands sideways and bring them back to center in a praying position.

12. Eagle:

Stand up straight. Bend your knees slightly. Keep the right leg across the left one. Try crossing your left hand over your right arm. Breathe three or four times in and out and then switch to the other side.

5 Tips to Stay Happy No Matter What Comes Your Way

“It is in our lowest moods when we are least equipped to do so, that we are tempted to try to solve problems or resolve issues with others.”

Richard Carlson

Do you often feel powerless and awful? This occurs to all of us, and that is why you can either choose to plunge into that emotion or note that all emotions are fine. In this post, we will discover how to make yourself understand that things are going to be just fine, even in those times when it all feels pointless.

1. Daily workout:  

The body and mind are linked to each other; they cannot be segregated at this stage of your being alive. Everything that you do for your body influences the subconscious. Get something meaningful for your body:

  • Exercising improves the hormone balance that keeps you happy.
  • Enjoy a spa and calm yourself sufficiently.
  • Having enough sleep is a must. Those who do not sleep end up walking around pointlessly like zombies.

2. Smiling at strangers – Make it your thumb rule:

Once you learn to be polite to those people whom you don’t know, you will be kind to yourself, too. Go and pose in front of the mirror-how does it feel? Keep a smile on your face – how does that feel? No explanation. Smile until you can!

3. Give attention and gifts to your loved ones:

Human beings are an emotional species. Our mirroring neurons will actually make us feel what someone else is currently feeling. When people around you are content, happy, thankful, then you will be too. Become yourself the creator of a good human environment – surprise your loved one with a glass of wine, a pleasant gift, a pedicure or a chore you are doing for them.

4. Take yourself on a dinner:

You can do just what you want and no need to sacrifice something when you go on a date with yourself. This technique is important for two purposes:

  • Encourage yourself to want something.
  • Practice telling yourself what you want, and offer it to yourself.

5. Human beings have emotions. Sensing what you feel is fine.

– I want to feel everything that life brings to me – said, my mate.

– All the time, I just want to feel happy and I don’t think about anything else – I replied.

Looking back on that conversation, it is like enjoying sunny days without night or rain and summers without having winters. It is all right but a little flavorless. If you come across a situation that you do not like or experience something unusual and unpleasant, it means that you are out of your comfort zone and you are growing up!

Growing up is one of the most amazing and fulfilling experiences in life! Go ahead, and be brave! Growth will provide you with joy, and once you lower your expectations of being still satisfied, then you will see how much anxiety you have let go of.

5 Power Tips for an Athlete to Stay Energized

“Nobody who ever gave his best regretted it.”

 George Halas

If you are a sportsman or a highly active person, you need a diet regimen that can keep up with your high-performance requirements and help you recover soon afterward. This is particularly true when you do something at a high-intensity level that requires a lot of strength and stamina.

Each time you operate for 60 to 90 minutes at that high intensity, including cyclists, basketball players, football players, or any other fast-paced game, your body requires additional fuel.

Here are five guidelines for nutrition that will help maintain your body’s strength.

1. Do not worry about carbohydrates.

Carbohydrates boost your immune system, the energy it needs when we work out more than an hour. It does not mean you need much pasta and bread to feed. Herbs, citrus, nuts, and whole grains contain healthy carbohydrates.

2. Drink plenty of the liquid all day long.

Exercising intensively involves sweating of the body, which can contribute to dehydration. Consume a lot of drinks, water, and energy drinks. Do not wait until you are thirsty, feeling thirsty means the body already displays signs of dehydration.

3. Eat protein foods: 

While protein does not automatically provide energy to the body, it does help develop muscle. Eat protein of high quality, like lean meats, pork, poultry, nuts, and eggs. Be vigilant about how much protein you eat; too much protein will bring your kidneys under pressure.

4. Don’t skip out on breakfast:

We have always learned that the most important meal of the day is breakfast. This is particularly true in the case of athletes. Breakfast in the morning helps energize you and keep you healthy and robust all day.

5. Get plenty of good night’s sleep.

Let your body regain the strength, so that the next day you feel energized. But consuming all the right foods and having plenty of water will not excite you if you have sleep deprivation. Ensure that you encourage your body to have enough sleep so that you can wake up happy and are ready to live a healthy lifestyle every day.

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