Eight Ways To Love Yourself - peacefulmindbody

If you get to know the benefits of self-love, you would like to treat yourself differently from now onwards. Most of us believe that we will progress more in life if we are critical towards ourselves. The truth is, we should be honest about ourselves , our weaknesses and mistakes but not critical. You can improve when you accept yourself fully. To accept ourselves fully we need one necessary thing and that is self-compassion.


Self-compassion is accepting your authentic self with kindness and deeper understanding , to accept yourself as a human-being, who is imperfect. You can consider self-compassion as a building block of self-love.


Studies show that people having self-compassion are more compassionate towards others as well, they don't find it hard to accept others for who they are.


People who are abundant in self-love report fewer episodes of depressive mood , they are less stressed out , having a more positive attitude towards life.


To love yourself unconditionally may seem difficult at first but by taking little steps you can break your old pattern of unloving behaviour. On your journey towards self-love you may fall back to your old pattern of harsh critical thinking towards yourself. Be gentle and kind if it happens. The key is not to give up.


There are few simple steps which can make you more compassionate and loving towards yourself which in turn make you more loving towards others as well. You can not share love with others if you are empty from inside, firstly you need to fill yourself up with love and then you can be loving with others too without resentment or expectations.


LET GO OF THE PAST :


Do you feel pain whenever you think of your past mistakes, heartache, failures. So why do you want to think about it then? Just learn the lesson and move on, you don't need to stand at this place forever. It's gone, its history now. You are not living in your past, your life is right here in this moment. Stop torturing yourself by reminiscing over past, stop analysing again and again . You have done exactly what you felt right at that moment. If you would have known that it would turn out to be a bad decision you would not have taken it in the first place. Forgive yourself.


STOP COMPARING YOURSELF WITH OTHERS:


You can give yourself a big favour by not comparing yourself with others. There is no comparison between you and others. You are a different individual, having different priorities, aims, challenges and sufferings. Why would you like to compare your life with someone who had not been through all those circumstances you had faced? You are unique. Don't try to blend in with the crowd. Discover your own path and stand out.


THANK YOURSELF FOR BEING YOUR BEST SELF:


Whenever our loved ones do any thing good for us ,we thank them as a gesture of appreciation then why don't you thank yourself for being your best self. Next time when you do something nice thank yourself. Being nice can be anything like preparing meal on time, helping someone in need, forgiving someone, taking care of kids. You are human and that's why you need appreciation to feel motivated and loved. Don't wait for others to appreciate you, do it yourself.


STAY AWAY FROM NEGATIVE PEOPLE:


Keep yourself at a distance from people giving you bad vibes. Be aware of your feelings when interacting with someone, do you feel drained, angry or agitated or simply feeling low. Is there any pattern whenever you meet a particular person you feel this way? If yes then no need to find a reason just stay away from that person. I know its difficult if that someone is from your family. But try to interact minimum. No need to get trapped in the drama created by them. Surround yourself with people who gives you positive vibes, you deserve a circle of supportive and understanding people who make you feel uplifted.


GET SOME TIME FOR YOURSELF:


It is not selfish if you get some time for yourself, it is necessary. You can't be your best self if you are feeling empty from inside. You can fill that emptiness by spending some time pursuing things which make you happy. You can read a book, or cook your favourite meal, watch your favourite show or hangout with your friends. We all need to take a break from our day to day task, so that we can return back with more energy and positive attitude.


MAKE HEALTHY BOUNDARIES:


You need to make healthy boundaries to avoid people taking advantage of you. No one wants to be treated like a doormat. Be nice but don't allow others to use you. If you find someone offensive to you stand up for yourself, you deserve to be treated respectfully. You are allowed to express your views and perspective. People treating others badly are reflecting weakness in their own self rather than in you. Avoid taking it personally but don't let them treat you less than you deserve.


TAKE CARE OF YOUR HEALTH:


Take care of your health by eating healthy meal, our food choices have a great impact on our mood and overall fitness. I prefer a balanced diet over crash courses for dieting, make sure you are having all the nutrients; carbs, proteins, fats, vitamins and minerals. Make exercise a part of your daily routine. Walk, jog or hit the gym, move your body the way you like. Have a good sleep routine, go to bed early and wake up early. Having 7-9 hours of peaceful sleep is a must.


STOP BELIEVING EVERY THOUGHT YOU HAVE:


Do you ever notice when you are spending ample time in your head,  judging your every move and action, you start feeling bad about yourself. What will happen if you judge your friend all the time, his each and every move? It might be possible he don't want to spend time with you. Then why are you treating yourself in a way you don't want to treat your friend? To be aware of your mistakes is a good thing, it helps you to improve but incessant criticism can lead to disappointment. You feel that you are not good enough. You don't feel comfortable with yourself. So challenge your negative thoughts by keeping a reality check, you will find most of them are not true. Thousands of thoughts pass through our mind in a day, each one of them can't be true. Stop believing your mind made fake world without any evidence from your real world. Treat yourself as you would like to treat a friend.


Try to include these simple acts of self-love in your life. I am saying without a doubt you will soon notice rise in your self-esteem and confidence. When you are full with love from inside you don't have to seek it outside. You become self-sufficient. There is nothing more attractive than a person who is happy with his own self. Stop waiting for others to love you and start loving yourself now.

How To Believe You Are Lovable - Peacefulmindbody

What is unconditional self-love ? It's your ability to love and accept yourself without putting any demands or conditions on yourself ,to love yourself right in this moment ,to love yourself for who you are.


Self-love is not dependent on attainment of certain goals or wishes. It is already there inside you. It does not mean that you should not strive to get success or don't go after your dreams. You should work towards your goals and first step in getting what you want from life is to start loving yourself unconditionally, only then you can face the vulnerability and fear of failure , you know that you will not abandon yourself even if you failed , you treat yourself with compassion when you are loving yourself. Self-love reduces unnecessary stress of failure because you are accepting and loving yourself fully no matter how things unfold for you.


                                                         It is not selfish to love
                                                         yourself, take care of 
                                                         yourself and to make
                                                         your happiness a priority.
                                                        It's necessary.
                                                                             ....Mandy Hale


All living-beings deserve love, it is vital for survival. You can not function well if you are lacking love in your life. There is no one who can fill you with unconditional love than your own self. Nothing outside you can make you feel lovable if you are insufficient in loving yourself.
Yes we do appreciate someone's affection and love towards us but to receive love from others you have to feel that you are worthy of love by loving yourself. If you don't consider yourself lovable how do you expect from others to consider you worthy of love? Always remember , people will treat you the way you treat yourself.


                                                      The quality of love you
                                                      receive mirrors the value
                                                      you place on yourself .
                                                                              ...Barbara


The excessive desire to be loved by others comes when you are not giving yourself well-deserved self-love, you are not self-sufficient in taking care of your needs, you think you are not lovable or not good enough. You seek love from others ,trying to get their approval to convince yourself that you deserve love. Your worth depends on people's validation and if they fail to give you the love you desperately want you become judgemental ,believing you are not lovable.


The truth is you are worthy of love, care and respect because you exist therefore you matter. We all need love and care in order to live a healthy balanced life. Why searching for love from others when you are capable of loving yourself and taking care of your needs.


Nobody owes you anything ,its your job to fill yourself up with ample amount of love so you don't have to mould your true self to get love from someone else. What you get, when you are trying to fit in someone else idea of who you should be, is not love ,love is unconditional. If you find yourself trying to hide your authentic self, making efforts to be someone you are not , if you are striving hard to win someone's approval then you are abandoning yourself, this is due to absence of self-love.


Now you understand that self-love is vital for living and growth, then why it is difficult to love oneself unconditionally.The main cause behind unloving behaviour towards self is your false negative beliefs, you might develop those beliefs when you were a child. We all have baggage of unpleasant memories from the past, none of us grew up unwounded, if our primary care givers treated us in a non loving way, kept high expectations from us, judged us if we failed to fulfil their expectations or just projected their own failure onto us, blamed us when we were not to be blamed,withheld love and care as a punishment then as a child we started believing that we are unlovable because they made us feel that way.


We believe that if we make mistakes , don't achieve our goals ,having flaws then we are not deserving of love. It's impossible that we always get things done in a right way, all our goals can't be achieved ,making error is unavoidable. It's human to be imperfect.
Start giving yourself the love and compassion which was missing in your life as a child. I am not saying your care givers didn't love you, mostly they failed to express their love, to make you feel loved ,they failed to recognise your need at that time, or they were having hard time loving themselves unconditionally so how could they love you unconditionally, may be they were brought up in unloving way.


First step towards unconditional self-love is to forgive your care givers ,clear your heart from resentment and anger, let go of your false negative beliefs which you developed as a child. Own yourself fully, even your mistakes and weaknesses with compassion, accept that you are lovable. We all are work in progress, self-love makes it easy to acknowledge your weaknesses and work on them.
Challenge your negative false beliefs .Ask yourself why you think you are unlovable ? Just because you make mistakes , having weaknesses or lacking some qualities ,whatever the reason just go deep and your wounds will be healed. Stop beating yourself up for not feeling loved as a child ,forgive your close relations for not taking care of your needs when you were dependent on them, they are imperfect too. We as a living being can feel and we all deserve to feel loved.


Let me give you an example if a mom disowns her child, withholding love and care  just because child is flawed, imperfect then how do you see that mom? You may label her as mean or cruel. After all she should own her child .What if mother demands other people to love her child and only then she will love the child. Sounds strange ! Right. Why would people love the child if child's own mother doesn't consider her child worthy of her love. In the same way why would people love you if you are not loving yourself first.


In order to be at service to others you have to serve yourself first. Like tree can't give fruits if you don't  water it regularly, put fertilizers, make adequate sunlight available . Same goes with human ,to love others you need to love yourself , to help others you need to help yourself. Even machines need care and maintenance ,they can't function for long without proper care.


Self-love doesn't make you sit all day, ignoring your responsibilities and taking care of yourself only ,it makes you selfless, its a balance between giving love to yourself and sharing it with others .Only those who are filled with love can share love with others .Loving action towards others can be done by people abundant in self-love , it makes you feel good , you are affectionate towards others because you know you are capable of loving others.

Don't confuse self-love with narcissism .Self-love makes you self sufficient ,you are not in need to get love from others , you are capable of filling your love reserves. You don't mask your true self to get love, you don't put responsibility on others to take care of your needs, you know people don't owe you anything. Narcissism may look like self-love but actually its opposite of it, narcissists can't take care of their needs, they are not self-sufficient , they demand love from others ,they dislike their true self so they keeping hiding it, they are people pleaser ,they try to get people's approval even at the cost of sabotaging their own true self, they live on love from others. They don't have unconditional self-love so they can't give love to others. They are their own worst critic so they are having difficulty accepting others as flawed human beings.


Self-love opens your heart , makes you more susceptible to give and receive love. It is good for you well-being. It makes you comfortable in your own skin, helps you to achieve more, take more risks and let you live your life to the fullest.

Boost Your Mood - Sixteen Simple Ways To Feel Uplifted _ Peacefulmindbody

We all have days when we feel low or gloomy. But it doesn't mean that you have to stay in this state throughout the day. Being sad is just the emotional state and you don't need to allow it to dominate your life. You have heard this many times that happiness is a choice , you have the power to focus on things which you don't like about your life or to focus on good stuff in your life , believe it or not we all have something good in our lives ,its never all black or all white.


Human mind is hard-wired to focus on negative aspects of life in order to fix it , it can easily forget the blessings in life but this can do more harm than good. There are many things which are beyond human control. You can break this habit by deliberately doing activities you enjoy and choose to focus on positive aspects of life. This will not lessen the challenges of life but it will surely make you feel more empowered, you can deal with your issues with positive mind-set. Following are certain habits which can boost your mood


1- Stand straight and tall, let your shoulders drop down and backward and your back maintaining the natural s-shaped curve. When we are feeling sad we slouch a little bit, our heads hang down and shoulders move forward. Our minds and body are linked so when you stand tall your mind gets signal that you are happy and confident and soon you will feel sudden boost in mood.


2- keep a pet , studies shows that people who pet an animal are more open and compassionate towards others . Furry animals like cats and dogs can decrease the depressive symptoms and uplift your mood.


3-Inhale a calming scent like that of  lavender oil or whatever makes you feel calm and relax. You can take a warm bath with few drops of lavender oil.


4- Exercise or go for a long walk in a park or along the beach , stay connected with nature. It has a powerful affect on your mood and enables you to relax.


5- Have your favourite meal, I am not saying to start binge eating but eating your favourite food can instantly make you feel good. Be careful not to over do it as it can make you feel addicted to that particular food ,having it once in a while is fine to cheer you up.


6- Talk to an old friend , reminiscing good old memories make you feel you have enjoyed your life. Its always good to reconnect with your old buddies.


7- Help someone in need, by helping others we bring peace to ourselves .Do some act of kindness it can be anything , buying a meal for a hungry person, give some of your excess stuff in charity, help an old person to cross the road or give your seat to elderly person in a bus.


8- Count your blessings. Make a list of all the things you are grateful for. Show gratitude by sending a thank you letter or e-mail to someone who has helped you. Being grateful surely makes you feel happy and peaceful.


9- Pursue your passion. Start doing things which you enjoy as a hobby like painting, singing, gardening etc. Stay in touch with your creative side. Don't wait for the ideal time, set aside some hours from your schedule for yourself ,for your well-being.


10- Smile or laugh often, watch a funny video, read some hilarious jokes or go for a comedy movie, allow yourself to laugh and enjoy like a child.


11- Buy flowers. Keep flowers at your work place or home. They make you feel refreshed and happy.


12- Do something new. You can change your hairstyle , dress up differently, change setting of your room or plant a new tress. People get bored of the same routine ,any good change can uplift your mood.


13- Seasonal changes in the amount of daylight affect your brain, lowering serotonin ( happy hormone), make sure you are having enough exposure to daylight .


14- Eat more fish, evidence says that omega -3 fatty acids ( found in fatty fish such as tuna, sardines, salmon, herring) may help ease depressive symptoms. Add vitamin C rich fruits like oranges, strawberries ,grape fruit in your diet, they help to produce endorphins which makes you feel good.


15- Drink green tea. Polyphenols which give green tea its bitter taste are powerful anti-oxidant. Recent research has shown that polyphenols may help maintain positive mood states.


16- Keep yourself well hydrated. Not drinking enough water can make you cranky, just a small change in state of hydration is enough to affect mood, ability to concentrate.


Theses simple habits can add peace and happiness in your life , boost your mood and beat depressive symptoms.

                                   Research has shown that the best way to be happy
                                   is to make each day happy.
                                                                             ...Deepak Chopra

High Blood Glucose Levels - What you need to know about diabetes _ Peacefulmindbody

 

In order to have better control of your blood glucose  (blood sugar) you need to know about diabetes mellitus. Diabetes mellitus is a disorder of endocrine ( hormone) system, occurs when blood glucose levels stays consistently above normal in the body. In this condition body is unable to properly store or use glucose.


You get glucose in blood from the food you eat and it is also made in your muscles and liver. Insulin is a hormone made by the pancreas which helps glucose to enter cells of the body. If pancreas is not making enough insulin or insulin is not functioning properly then glucose starts building up in the blood ,unable to enter the cells, rising blood glucose levels resulting in pre-diabetes or diabetes.


When glucose builds up in the blood instead of going into cells, it can cause two problems.
-Your cells may get starved for energy
-Overtime, high blood glucose levels may affect your eyes, kidneys, heart and nerves. It can even lead to lower limb amputation.
But keeping blood glucose on target can help prevent or delay problems


According to National Diabetes Statistics Report 2014
Diagnosed and undiagnosed diabetes in the United States

TOTAL: 29.1 million people or 9.3% of the population have diabetes. That's about 1 out of every 11 people have diabetes.

DIAGNOSED: 21.0 million people

UN DIAGNOSED: 8.1 million people with diabetes are undiagnosed. 1 out of 4 do not know they have diabetes.


TYPES OF DIABETES:

They are of three types

*Type 1 Diabetes
  
*Type 2 Diabetes

* Gestational Diabetes


TYPE 1 DIABETES:


It is also called Juvenile diabetes or insulin dependent diabetes. It occurs mostly in children and young adults. In this type of diabetes body's immune system attack and destroy pancreas (insulin producing cells), resulting in decreased or no production of insulin. About 5-10% of people with diabetes have type 1 diabetes.


TYPE 2 DIABETES :


It is also called adult onset diabetes or non insulin dependent diabetes.In this type of diabetes there is insulin resistance, a condition in which cells fail to respond to insulin properly. As the disease progresses a lack of insulin may also develop. It is the most common type of diabetes.


GESTATIONAL DIABETES:


It occurs when a pregnant women without previous history of diabetes develop a high blood glucose level. It usually subsides at the end of pregnancy, but such women are at higher risk to develop diabetes later in life.


Who are at risk of developing type 2 diabetes?  Since it is the most common type , one should know about the risk factors. There is a combination of factors which can lead to insulin resistance , the leading factors are genetic susceptibility, being overweight and physical inactivity.Other risk factors are high risk race/ethnicity, women who delivered baby >9 Ibs or were diagnosed with gestational diabetes, hypertension (blood pressure greater than or equal to 140/90 mmHg or patient is on therapy), high blood cholesterol levels (triglycerides greater than or equal to 250 mg/dL or HDL less than 35), pre-diabetes.


What is Pre-diabetes? It is a condition in which blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes. People with pre-diabetes are at risk for developing type 2 diabetes, but moderate physical activity and weight loss can help them to delay or prevent type 2 diabetes.


SIGNS & SYMPTOMS OF TYPE 2 DIABETES:


Increased thirst (polydipsia)
Increased hunger (polyphagia)
Increased urination (polyuria)
Dry mouth
Unexplained weight loss
Feeling tired and weak
Blurring of vision
Recurrent infections
Delayed healing of wounds
Numbness of hands and feet
Itching of the skin
Male sexual dysfunction


CRITERIA FOR DIABETES DIAGNOSIS:
According to American Diabetes Association following four options are the criteria for diagnosis of diabetes.

A1C :   greater than or equal to 6.5%

Fasting Blood Glucose :  greater than or equal to 126 mg/dL ( 7.0 mmol/L)
Two readings of fasting blood glucose greater than or equal to 126 mg/dL is considered diagnostic for diabetes

2-hr blood glucose greater than or equal to 200 mg/dL ( 11.1 mmol/L) during OGTT
OGTT (oral glucose tolerance test) is performed as described by WHO, using glucose load containing the 75g of anhydrous glucose dissolved in water

Random Blood Glucose : greater than or equal to 200 mg/dL (11.1 mmol/L)


Categories of Pre-diabetes:

 A person having fasting blood glucose between 100- 125 mg/dL
                                                  OR
A person having 2-hr blood glucose in 75g OGTT , 140-199 mg/dL
                                                  OR
                                       A1C  5.7%-6.4%


Who should be tested ?
Type 2 diabetes testing should be done in all adults who are overweight or obese (BMI greater than or equal to 25 or greater than or equal to 23 in Asian American) or who have one or more than one diabetes risk factor.


TARGET RANGE OF BLOOD GLUCOSE FOR DIABETICS:


American Diabetes Association suggests the following targets for most non pregnant adults with diabetes
A1C  7%
Blood glucose before meal should be between 80-130 mg/dL
Blood glucose 1-2 hrs after beginning of meal should be less than 180 mg/dL

What is hypoglycemia? Hypoglycemia is a condition characterized by abnormally low blood glucose levels, usually below 70 mg/dL. Common signs and symptoms of hypoglycemia includes nervousness, anxiety, chills,sweating, confusion ,dizziness, nausea, sleepiness, fast heart beat, weakness, headache, fits, unconsciousness. If you are having any of the above mentioned signs and symptoms , get your blood glucose checked immediately.If hypoglycemia present take 15-20 gms of glucose or simple carbohydrates ( 1 tablespoon of sugar, honey or corn syrup or half cup of juice), recheck your blood glucose after 15 minutes. If hypoglycemia continues , take another 15-20 gms of glucose. If left untreated hypoglycemia can lead to fits and unconsciousness (coma)


MANAGEMENT OF DIABETES :


It can be managed through diet, exercise and medicines according to American Diabetes Association


EATING HEALTHY:


Many people think that having diabetes means you can't eat your favourite foods. You can still eat the food you like ,its the amount that counts. Ask for a referral to a dietitian, so together you can design a meal plan that can help you reach your goals. These steps can help you manage your diabetes.

Count Carbohydrates : carbohydrates ( bread, rice, crackers, juice, milk, yogurt, potatoes, corn, peas, sweets)  raise your blood glucose levels the most. Keep the amount of carbohydrate in your meal about the same from day to day to help you reach your blood glucose targets.

Choose food low in saturated fats : food high in saturated fats include meat, butter, whole milk, cream, cheese, many baked goods, palm and coconut oil.

Lower portion sizes: cutting back on food portions at meals and snacks can help with weight loss.

Eat more fibre: eat more high fibre food such as fruits ,vegetables, dried beans, oatmeal ,whole grain bread and cereals.


PHYSICAL ACTIVITY:


Being active throughout the day
Examples: Gardening, taking the stairs instead of elevators. Work up to about 30 minutes each day.

Aerobic exercise
Examples: Brisk walking, dancing, rowing, swimming or riding a bicycle. Get up and move every 90 minutes if you sit for long periods of time.

Strength training:
example: Lifting light weights a few times a week.


MEDICINES:


Some people can manage their diabetes with diet and exercise while others may need to take pills or insulin. Commonly prescribed drugs for diabetes type 2 include metformin ,generally it is the first medicine prescribed for type 2 diabetes, sulphonylureas, meglitinides, thiazolidinediones, DPP-4 inhibitors, GLP-1 receptor agonist, SGLT2 inhibitors, insulin therapy. 


The purpose of this article is to provide awareness and to improve lives of people affected by this disease. By having knowledge about your condition you can manage it more effectively and prevent or delay serious complications.

Understanding and Controlling Your blood Pressure _ Peacefulmindbody

Hypertension or increase in blood pressure is one of the leading cause of death around the world. It is considered as a silent killer, patients having high blood pressure are usually unaware of their condition because mostly there are no specific symptoms experience by the patients.


 Blood pressure is measured as systolic and diastolic blood pressure. Systolic blood pressure is the pressure exerted by the blood against wall of arteries when heart muscles contract, whereas diastolic blood pressure is pressure exerted by the blood against wall of arteries when heart muscles relax. As a person ages his blood vessels start losing elasticity and become rigid ,these rigid blood vessels are unable to dilate in accordance with the increase flow of blood which results in building up of pressure.


* (The purpose of this post is general awareness about the condition, this is not a substitute for medical treatment, in case of any health concern do not self-medicate but consult your doctor )


CLASSIFICATION OF BLOOD PRESSURE :
(For adults age18 and older)


Classification is based on average of two or more properly measured blood pressure readings taken on several occasions.


Normal blood pressure:

Systolic blood pressure less than120 mmHg
Diastolic blood pressure less than 80 mmHg


Pre-hypertension:

Systolic blood pressure : 120-139mmHg
Diastolic blood pressure : 80-89mmHg


Stage 1 Hypertension :

Systolic blood pressure : 140-159mmHg
Diastolic blood pressure : 90-99mmHg


Stage 2 Hypertension:

Systolic blood pressure equals to or greater than 160mmHg
Diastolic blood pressure equals to or greater than 100mmHg.

Patients with pre-hypertension are at increased risk for progression to hypertension.
Higher the blood pressure ,greater are the chances of heart attack, heart failure, stroke and kidney diseases.


TYPES OF HYPERTENSION:


1. Essential Hypertension ( without any specific cause)

2.Secondary Hypertension ( due to underlying cause)

Although in majority of patients, hypertension is essential but there are certain features that may lead to suspicion of an underlying cause i.e secondary hypertension. Factors that increase suspicion of secondary hypertension are following

* Young patient , age < 40 years
* Rapid onset of hypertension
* Resistant hypertension that is unresponsive to pharmacological therapy (i.e antihypertensive medication)

If secondary cause is suspected then presence of specific symptoms may suggest particular cause.


CAUSES OF SECONDARY HYPERTENSION:


Swelling and hypertension in a pregnant patient may suggest pre-eclampsia( condition during which blood pressure rises during pregnancy)

Swelling ,hypertension and a foamy urine in a non-pregnant patient may suggest nephrotic syndrome.

Hypertension along with history of renal impairment may be due to chronic kidney disease.

Hypertension with kidney stones raise possibility of hyperparathyroid.

Family history of polycystic kidney disease or intracranial aneurysm or sub-arachnoid hemorrhage in young patient with hypertension may suggest polycystic kidney disease.

Hypertension with sweating, palpitations and panic attack may be due to phaeochromocytoma.

Hypertension with weight gain, hirsutism and easy bruising may suggest Cushing syndrome.

Hypertension with heat intolerance, palpitations and weight loss increases possibility of hyperthyroid.

Use of oral contraceptive pills, steroids or alcohol excess can raise blood pressure.

Hypertension with excessive day time sleepiness in obese patient with history of loud snoring indicates obstructive sleep apnea.

Hypertension can be secondary to coarctation of aorta ( i.e narrowing of largest artery of the body)

Check with your doctor if you find any of the above mentioned symptoms along with hypertension for further workup.


EVALUATION OF PATIENT:


Evaluation of patient with documented hypertension has three objectives

1. To assess life style and identify other cardiovascular risk factors or concomitant disorders that may affect prognosis and guide treatment.

2.To reveal identifiable causes of high blood pressure.

3.To assess presence or absence of target organ damage. Now what is target organ damage? It is explained in the next section.

Hypertension is a major risk factor for cardiovascular diseases.


TARGET ORGAN DAMAGE:


High blood pressure produces harmful effects on vital organs like heart, kidneys, brain etc.

On Heart
Hypertension causes increase in size of heart, angina, heart attack,  (myocardial infarction) heart failure.

On brain
Stroke or transient ischemic attack.

On kidneys
Chronic kidney disease.

On Arteries
Peripheral arterial disease

On Retina
Retinopathy

ROUTINE LABORATORY TESTS :
(Recommended before initiating therapy)
*ECG

*Urine analysis

*Blood glucose

*Hematocrit

*Serum potassium and creatinine

*Lipid profile


MANAGEMENT:


Pre-hypertension:
pre-hypertensive patients require life style modification. No antihypertensive drug indicated.

Stage 1 hypertension:
Patients with stage 1 hypertension require life style modification plus antihypertensive drug.

Stage 2 hypertension:
Patients with stage 2 hypertension require life style modification plus two-drug combination antihypertensive therapy.


LIFE STYLE MODIFICATION TO MANAGE HYPERTENSION :


weight reduction:
Maintain normal body weight ( body mass index 18.5-24.9 kg/m2)

Adopt DASH (dietary approaches to stop hypertension) eating plan:
Consume a diet rich in fruits, vegetables like tomatoes, carrots ,green vegetables. Eat high fibre diet ,whole grains, brown rice, brown bread. Food rich in potassium, calcium ,magnesium helps to reduce blood pressure. Avoid trans fat, found in processed foods as crackers, baked and fried items. Avoid saturated fat, found in meat, butter, cheese, whole milk, eggs.

Dietary sodium reduction:
Reduce dietary sodium intake to no more than 100 mmol/day.

Physical activity:
Engage in regular aerobic physical activity such as brisk walking ( at least 30 min per day, most days of the week)

For overall cardiovascular risk reduction ,stop smoking and limit alcohol consumption.


ANTI-HYPERTENSIVE DRUG THERAPY:


Commonly prescribed anti-hypertensive drugs are
Angiotensin converting enzyme inhibitor ( ACE I), Angiotensin receptor blocker (ARB), beta-blocker, calcium channel blocker, thiazide type diuretic.
For hypertensive women who become pregnant , methyl dopa, beta blocker are preferred medication . ACE I and ARB should not be used in those who are pregnant or likely to become pregnant.


FOLLOW UP AND MONITORING:


People with normal blood pressure require follow up 2 yearly
People with pre-hypertension require follow up yearly
Those with hypertension ,once antihypertensive drug therapy is started ,patient should return for follow up and adjustment of medication at approximately monthly intervals until goal blood pressure is reached . More frequent visits will be necessary for patient with stage 2 hypertension or with complicating co-morbids conditions.
Once goal blood pressure is achieved, follow up can usually be at 3-6 months interval.

According to Joint National Committee (JNC) guidelines 8 :

For younger patients, age < 60 years, drug therapy should be considered for diastolic blood pressure greater than or equal to 90mmHg or systolic blood pressure of greater than or equal to 140mmHg. The goal blood pressure is less than 140/90mmHg


For older patients, age greater than or equal to 60 years, drug therapy should be considered for diastolic blood pressure of greater than or equal to 90mmHg or systolic blood pressure of greater than or equal to 150mmHg. The goal is less than 150/90mmHg.


For hypertensive patients with diabetes or chronic kidney disease, drug therapy should be initiated at 140/90mmHg, goal blood pressure is less than 140/90mmHg.


You can have better control of your blood pressure by becoming aware of the causes, symptoms, stages of hypertension and management. Make healthy living a priority ,then you can prevent or manage hypertension effectively.

Seven Proven Strategies to Overcome Fears and Increase Confidence _ Peacefulmindbody

We all have fears, fear of uncertainty, fear of failure, fear of rejection, fear of pain, fear of not being loved by others. Most of these fears are mind made illusions ,they are not real but have the power to keep you stuck, holding you back from living a life you desire. They keep you from growing and fulfilling your dreams. They can shake your self-confidence by giving room to self-doubt. By listening to your inner critic non-stop chatter you increases your anxiety and get trapped in worrying habit. The more you dwell on the negative messages from your mind the more you start believing them, which in turn makes you more fearful, incapable of taking actions. your fears are telling you stories and within no time you find yourself doubting your talents and capabilities, you feel paralysed and stuck.


To break this detrimental cycle of  unwanted thoughts , you need to take a step forward ,realizing that you don't need to believe each of your thought, it might feel uncomfortable to confront your fears but discomfort gives birth to personal growth.


                                         To escape fear , you have to go through it,
                                         not around.
                                                           ....Richie Norton



GET OUT OF YOUR COMFORT ZONE:


                                       You can choose courage or you can choose
                                        comfort , but you can't have both.
                                                                                              ....Brene Brown


I know it seems scary to face something which you are trying so hard to avoid, you procrastinate things ,you give yourself excuses, you have multiple reasons of not moving forward and pursuing your goals. As soon as you try to step out of your comfort zone, a wall of insecurities and vulnerabilities block your path, you start doubting your talents and abilities, you second-guessing your strengths. Now lets face the truth ,if you believe your mind's negative self-fulfilling prophecy ,if you step back and resists discomfort of uncertainty ,you will not be able to live your desired life, no one else can push you out of your comfort zone, only you have the power to nip your fears in the bud as soon as they start surfacing. Its natural to feel vulnerable and fearful when you are going to try something new but never let that fear hinders your journey as courage is not the absence of fear but the willingness to proceed inspite of fear.

To increase self-confidence and overcome fears you need to be persistent, its a life long journey ,you can't become confident overnight, so set little goals, do one thing everyday that scares you, these small steps add up to build your confidence. After overcoming your fears you feel sudden boost in your confidence.


                                         The way to develop self-confidence is to do
                                         the thing you fear.
                                                                       ....William Jennings Bryan



TAKE FAILURE AS A STEPPING STONE TOWARDS SUCCESS:



If you are one among those who have a tendency to take failures to heart, if you fear committing mistakes, if you can't stop your inner critic whenever you lose, then I feel compelled to tell you that this attitude of yours is the biggest reason you feel stuck.


                                       
                                         Confidence comes not from always being right 
                                         but from not fearing to be wrong.
                                                                                                ....Peter T. Mcintyre



Failure does not show your inadequacy, inaction does. If you are putting your efforts ,doing your best and even then don't get the expected outcome, there is nothing to fix, you can always learn from your experience, make necessary changes and do differently next time. But if you are not trying something out of fear of failure then it is something need to be fixed, ask yourself a few questions, why are you so harsh on yourself ? Why are you finding it difficult to accept your mistakes? Why are you not accepting yourself as human, and its natural for humans to fail before getting successful? Failures are nothing more than a feedback about your performance, they are the stepping stone towards success. Next time when you encounter failure, accept it as a necessary step towards your destination so you may get comfortable with failure, don't feel discouraged.
Don't let your fear of failure stop you from growing. Keep going, continue your journey inspite of all the setbacks and failures, they are there to teach you something.



BE A BETTER VERSION OF YOURSELF:



If you are constantly comparing yourself to others , you are going to fall in a trap of self-pity ,you can't be your best in everything you do, there are people who are doing better than you and of course there are many who are not doing as good as you are. The moment you start comparing yourself to others is the moment you lose confidence in yourself. By comparing your achievements with others you are building up an unnecessary pressure upon yourself ,you will think low of yourself, underestimate your capabilities so if you want to move forward just try to be a better version of yourself , don't do anything to be better than others but to be better than your previous self.
Strength doesn't come from what you can do, it comes from overcoming the things you once thought you couldn't.



PURSUE YOUR PASSION:



There must be something you are passionate about or if you are not sure just notice what makes you happy and satisfied ,find a hobby or get creative. By following your passion you are showing the world your unique side, you are born to stand out don't try to blend in. Listen to your heart, make your own pathway, let yourself shine with your inborn talents. You will thank your future self for allowing yourself to take actions towards your desired life. In the end we only regret chances we didn't take. Replace fear of unknown with curiosity, don't expect validation from others ,do what you feel is right for you.



                                          Thinking will not overcome fear but action will
                                                                                                  ...M. Clement Stone



RECALL PAST ACCOMPLISHMENTS:



Its easy to get in the turmoil when life gets rough, when you are about to give up, have a look at your past achievements, how you faced the challenges, how you got fruitful results of your struggles, what you have learned from your experiences which helped you to be a better person you are today.
You did your best in the past, managed to overcome your fears and you can do it now also, you need a little bit of self reassurance. Keep a reality check , how many times you actually failed when you were anticipating failure. What's the worst that could happen? How did you handle the worst case scenario in the past ? Be prepared for the worst but hope for the best.



DON'T WORRY ABOUT WHAT OTHERS THINK OF YOU:



Its not necessary to know what others think of you but what you think of yourself, don't worry about the judgement of others and don't judge yourself either , never stop from taking actions because of the fear of what might people say. Inaction gives rise to fears and doubts ,action will boost your confidence. If you know who you are, what you are doing, why you are doing then criticism and judgement from outside don't matter much. You don't need approval of others in every thing you do.
There is a possibility that people may not be judging you as much as you are expecting them, they are surrounded with their own life issues ,mostly it is us who are judging ourselves and then projecting it onto others.



                                          You wouldn't worry so much about what others
                                           think of you if you realized how seldom they do.
                                                                                      ...Eleanor Roosevelt



MAKE A LIST OF FIVE THINGS YOU LOVE ABOUT YOURSELF:



Take some time and make a list of five things you appreciate about yourself, you will be surprised to find out there is a lot to be grateful for. We often fail to focus on what we possess because we are too busy trying to get what we lack. We struggle to get what others are enjoying negating the fact that we are already having things to love and enjoy in our life. Its easy to get distracted by the achievements of others and its hard to acknowledge our own qualities when we are so much obsessed by the things which we are lacking. Take a break from your busy life, get out of your ungrateful mind, revisit your true self with a positive mind set then and only then you will be able to show gratitude for the blessings you have. You feel you have something to offer to the world. This is a sure way to boost your confidence instantly, you will not only feel confident but act confident also.


Don't let your fears of what could happen make nothing happen. Its okay to be scared but don't let this fear stopping you from living your life to the fullest, being afraid means you are about to do something courageous. Now what's your strategy to overcome fears? How will your make these tips part of your life? Start working today on your fears and live your life without regrets. All the best!


                             
                                   Do the thing you fear most and the death of
                                   fear is certain.
                                                           ...Mark Twain

  

Seven Tips For a Deep, Restful Sleep _ Peacefulmindbody

Sleep is a basic human need just like air, food and water. Nobody can deny the advantages of sound ,restful sleep, it recharges your energy levels, improves your immune system, your mood ,concentration and productivity.
It's a well-deserved break for your mind and body to repair, recharge and relax.Lack of sleep can make you feel miserable, grumpy and fatigued, it causes significant reduction in performance.


Chronic sleep deprivation can impair your thinking ability, memory, alertness and overall well-being and increases the risk of heart diseases, diabetes, obesity etc. 
If you are having difficulty falling asleep or staying asleep then you may find the following tips helpful. They will not only make you sleep peacefully but also help you wake up refreshed.


1.GO TO BED AT THE SAME TIME DAILY:


Make a habit of going to bed at the same time daily ,avoid sleeping for long hours during daytime as it can make your mind alert at night, causing difficulty falling asleep.
By scheduling your sleep time you are resetting your sleep cycle which helps you to wake up at your desired time in the morning.


2.KEEP YOUR ROOM COOL AND CLUTTER FREE:


For a good night sleep you should keep your room temperature comfortably low. Make sure your bed, sheets and pillows are comfortable. Tidy up your room and remove all the unnecessary stuff from your bed side. Dim the lights of  room as bright lights impair the production of melatonin ,a hormone that regulates your sleep cycle and helps you fall asleep.


3.POWER OFF YOUR GADGETS:


Again light emitting from screen of cell phone ,tabs, laptops and television interfere with melatonin production keeping you alert and attentive. It stimulates your mind making it hard to relax. It is better to switch them off an hour before your bed time so you can have ample time to unwind and relax.


4.JOURNALING:


Pen down your worries, thoughts and suppressed emotions on a piece of paper ,it is a way to declutter your mind. It helps to turn your brain off at night by reducing your racing thoughts.
Make it a ritual to write down your problems and concerns so you can return to them later and dedicate this time for deep ,peaceful sleep.


5.DRINK HOT MILK OR HERBAL TEA:


Grab a cup of hot milk or herbal tea like chamomile or green tea before bedtime .Herbal tea is famous for its sedative and calming effects. Warm milk is also known to release stress and induce sleep.


6.KEEP YOURSELF ACTIVE DURING THE DAY:


The quality of your sleep much depends on the amount of physical activity during the day. Try to keep your body in motion throughout the day, walk to the nearby cafe for lunch rather then using office cafeteria ,get off the bus at some distance from your destination or park your car a bit far from your workplace.


7.AVOID CAFFEINATED BEVERAGES LATE IN EVENING:


Caffeinated drinks like coffee, tea ,cola drinks etc have stimulating effects on your mind and body ,it activates your sympathetic nervous system making it tough to slow down and rest .Caffeine takes many hours to drain out of your entire system so avoid consuming it late in the evening.
By following these simple yet effective tips you can enjoy sound slumber and refreshed morning.
...All the best

Seven Secrets of a Happy Life _ Peacefulmindbody

Happiness is something we all desire,we try to do whatever we can in order to become happy but still why it seems so hard to attain happiness ? The reason behind our unhappy state is that we are looking for happiness in the wrong places, we think that we will be happier when we own a big house, get a highly paid job, go on a long vacation, having a fulfilling relationship etc, these all things do matter to increase joy in life to some extent but they can't give you everlasting happiness.



They can uplift your mood temporarily but for long term , deep, happy and peaceful state you can't rely on external conditions, you have to look inside of you to gain true happiness.
Happiness is something which is  embedded inside you ,it depends on your way of thinking ,how you respond to life circumstances, how you embrace life as it is rather than get caught up in the trap of could have or should have.


Do you ever wonder why some people seem so happy and peaceful regardless of what they are going through in life. It seems happiness is so natural to them ,they don't even have to struggle for it. The truth is you don't have to struggle for being happy too. When you stop seeking it you will get it naturally. There are certain traits which are common among happy people.


THEY TAKE FULL RESPONSIBILITY OF THEIR LIFE:


They take full responsibility of their life and don't blame others for their feelings and setbacks in life. They know they are responsible for their response to life events and they have the power to choose a happy life for themselves ,only they can make choices to move forward in life ,they have to take a step, they know who they are and what is better for them. They embrace their failures and weaknesses and acknowledge that mistakes are a part of journey to success. They have a deeper sense of what they want in life and how to get that. They are not afraid of taking decisions for their life.


They realize that they can't make right choices every time and they try to learn from their experiences.
They own their feelings , they don't try to disregard their emotions .They understand that feeling all emotions, whether negative or positive, is a part of common human experience so they don't try to suppress them nor do they over-indulge in them rather they allow themselves to feel what they are feeling at the given moment.


THEY DON'T COMPLAIN:


Complain makes you focus on things which you don't have rather than what you have. It can steal your peace of mind and decrease your happiness level. By complaining you feel disempowered and helpless, you want a desired change but you feel incapable of doing that ,you feel others are obliged to do things for you.


Happy people know well that complain is not the solution to their problems .They act proactively and take the necessary steps to work towards things which are need to be done. They don't wait for others to do things for them. They don't complain for things which are beyond their control. They respect their limits and capacity, they accept that they can't control each and every aspect of their life.


THEY ARE GRATEFUL FOR WHAT THEY HAVE:


They show gratitude for every blessing they have. By being thankful they train their mind to focus on positive things in life which boosts their happiness level. They count their blessings and don't miss an opportunity to make the most of their inborn talents.


Each one of us is born with certain gifts ,innate capabilities and unique qualities to offer to the world. Happy people figure out their deep passion and talent and utilize efforts in the right direction. They are grateful for what they are giving to the world .They consider their uniqueness and individuality valuable. They know they are playing their part by serving the world with their exclusive talents and abilities. They don't degrade or devalue their contribution. They excel in their concerned field as they are exactly doing what they are capable of .


PEACEFUL LIFE IS THEIR PRIORITY:


Happy people are well-aware of the fact that nothing is as precious as a peaceful life. They keep peace as a priority in their life and every other thing falls secondary to it. They live within their means, they keep realistic goals. They don't overdo. They take good care of their physical and mental health.


They believe that by cultivating peace in their life they can achieve much more. Whenever they find themselves off-track they try to revert back to a peaceful state .They are self-reflective and are aware of their inner world ,can sense slight disruption in inner peace. They never trade their mental peace in running after unrealistic goals.



THEY DON'T SEEK APPROVAL OF OTHERS:


Happy people accept both their strengths and weaknesses. They know the art of self-compassion, they console themselves when facing failure or difficult situation. They accept that they are trying their best and trust their instincts. They don't beat themselves up for making human errors. They show kindness towards them as well as to others. As they are already aware of their flaws and consider them a part of being human, they don't internalize criticism and judgement from outside world neither they are in need of external validation ,they appreciate themselves for their achievements no matter how small they are.


They know their self-worth. They don't mould their decisions to please others in order to feel loved, they do what they feel is right.They are capable of loving themselves and whenever they find themselves deviating from the right path they know how to rectify it with compassion and kindness.


They don't deny their mistakes and don't feel egoistic to apologize when someone gets offended by them. They are their best teachers, they know what they are doing, why they are doing and how to work on their less desirable attributes.


THEY ENJOY SUCCESS OF OTHERS AS WELL:


Happy people don't compare their life with others. They don't feel jealous, they understand that everyone is going through different pathways in life ,nobody can escape the twists and turns of life. They know we all have something to celebrate. We all are blessed in some ways. They appreciate others for their success and efforts while acknowledging their own strengths. Their positive attitude towards life uplift their happy state, enabling them to get more from life as they don't deplete their energy by envying others.


They don't have space for negativity in their hearts, they don't feel threatened by helping others and making them climb up the ladder of success, instead they feel capable of contributing and making a difference in lives of others.


THEY APPRECIATE SIMPLE THINGS IN LIFE:


Happy people don't miss a chance to enjoy simple things of day to day life. They know that by focusing on small beautiful things in life they can maintain their happiness. They like to smell the blooming flowers, walk on the lush green grass, sip a hot coffee, watch their favourite movie, enjoy their favourite ice cream flavour, play with the pet or noticing beauty around.


They don't wait for things to happen, they fully enjoy each moment and embrace it. They try to find joy in little things. They are quick to find goodness in others .They show warmth to others by appreciating their talents and qualities.


Happy people are not born lucky, they keep a healthy perspective towards life. They believe in motto, live and let others live. They are pro-life. They are nurturing and don't hinder growth of others. They try to focus on brighter side of life while accepting the unavoidable suffering in life. They are the realistic people with positive mindset.


We can adopt these traits of happy people and can bring a pleasant change in our lives. Its never too late to start living according to the principles which keep you happy and peaceful. All the best!

Five Morning Rituals for Better Health and Mood _ Peacefulmindbody

When you wake-up in the morning there are certain things you can do to give a good start to your day.
Following five tips are easy to follow so you need to do very little but can benefit a lot from doing them on regular basis.
Neuroscience suggests that we need 21 days to develop a new habit.So why not giving these five rituals a try for 21 days and experience the uplift in your mood and life in general. 



1...Take a few deep breaths before leaving the bed :  
       


Its not a rocket science but it can do wonders .Inhaling air deeply through your nose up to the count of seven in a way that your belly comes out then hold your breath up to the count of three now exhale it fully through your mouth up to the count of ten .
This is not a fixed rule and you can adjust your breathing according to your comfort but exhalation should be longer than inhalation with a pause in between.
The mechanism behind this simple exercise is that by taking deep breaths you are actually stimulating your parasympathetic nervous system which is normally activated during rest and sleep. It counteracts the effects of sympathetic nervous system ( sympathetic system gives you fight or flight response) .



This is most beneficial to people suffering from morning anxiety as it neutralizes the effects of catecholamines (i.e hormones release in blood in response to stimulation of sympathetic nervous system)



2...Do some workout:



It can be anything from a brisk walk to some kind of exercise for about 20 minutes (more beneficial if you exercise in natural environment).
The main purpose is to move your body to release neurotransmitters ,endorphins and serotonin, commonly known as happy hormones. Exercise is really beneficial to those having depressive mood as they can feel joyful by releasing their own happy hormones during exercise. (In case you are suffering from clinical depression consult your doctor for proper medication as well)



3...Maintain a gratitude list:



What's more enjoyable than maintaining a list of all the things you are blessed with. This technique shifts your attention from the things you are lacking in your life to those you are grateful for.
By doing this simple exercise you are developing a habit which moves your mind from the emptiness in life to the fullness of life. I myself often stuck in a habit of complaining instead of focusing on all blessing which I m having on a daily basis.



You can be thankful for a thing as simple as having food to eat, a place to sleep comfortably ,having a healthy body etc. By making this habit a part of your routine you can boost your mood within seconds. Keep practising it throughout your day as well and notice the difference in your life and well-being.



4...Take a healthy breakfast :



No one can deny the benefits of healthy breakfast. Never ever skip your morning meal.After so many hours of fasting you definitely need something to energize yourself in the morning otherwise low sugar levels i.e hypoglycemia can make you feel lethargic ,exhausted and anxious, you can't be your best when you are not energized so do yourself a favour and eat healthy breakfast which includes eggs ,cereals ,milk ,butter ,fresh juice etc.



I am not in favour of tea or coffee although these caffeinated drinks can boost your energy levels for a short time and later make you craving for more of them .Beside this caffeine can worsen your anxiety by stimulating your sympathetic nervous system .



If you find it difficult to resist then you can take it but on full stomach ,never take it on empty stomach as it can cause acidity symptoms and heartburn. Try to slowly cut down your caffeine intake.



5...Positive mindset:



Your mind start believing what you feed in it so do some nice motivational self-talk .Focus on today's task ,don't try to control the outcome of your task ,just do your best with your best intention and enjoy the experience.



When people try to control the result of a particular task they feel anxious and tensed .Often we become so focused on the result that we forget to do certain things which can improve the outcome ,so instead of overburdening yourself with something which is out of your control pay attention to things which you can do right at this moment to get the desired outcome.



Stop worrying and live this moment. In this way you can free yourself from unnecessary stress and distractions.
I hope these simple but proven tips can give your day a good start ,key is to make them a part of your routine.
...All the best

How To Get Peace Of Mind _ Peacefulmindbody

                               
                                   Peace is the result of retraining
                                   your mind to process life as it is,
                                   rather than as you think it should be.
                                                                                     ...Wayne W. Dyer                                                          
                                                
                                  
In today's fast-paced world it seems a bit difficult to attain peace of mind while carrying out day to day task and fulfilling demands of modern high-tech life, but the truth is that having a peaceful mind is not a rocket science ,its an attitude towards life, the way one respond to different circumstances of life and anybody can cultivate it with little practice.Its something already resides in you, it comes from within, it is related to your inside world and only you can make yourself at peace ,you don't need anything outside your body to keep you calm and peaceful.


Being a peaceful person does not mean that you are unable to feel stress,tension,worries or sadness rather it means you are more capable of dealing with negative emotions and thoughts as soon as they arise without disturbing your deep peaceful state and without feeling overwhelmed by the negativity. Its inevitable to avoid painful emotions we are born with full range of emotions so its better to let them flow through your body rather than numb yourself which is an unhealthy way of dealing with negativity, hinders your healing ,growth and a root cause of many mental illnesses.


If you are someone who is having difficult time in attaining and enjoying peace of mind then you are at the right place.You don't necessarily need to be a monk to get peace of mind just following simple yet effective ways of living can transform you into your best version, capable of maintaining deep well-deserved peace of mind.


MINDFULNESS:


                    Peace comes from within. Do not seek it without
                                                                                            ... Buddha



What is mindfulness? Its a quality of being aware and conscious of ones feelings and thoughts , ability to acknowledge present moment as it is without resisting it.


By making mindfulness a ritual in your life you not only find yourself more at peace but also enjoy frequent episodes of joy and gratitude ,its an easy way to declutter your mind with detrimental thought patterns ,worries and appreciate what is there for you in this very moment.


Just pick one or two tasks which you perform daily and allow yourself to do it with full concentration and awareness. For example when you are brushing your teeth daily focus your attention on it ,notice the feeling of bristles on your gums and teeth ,movement of your brush ,become aware of sensations without judging how you are doing it.


The purpose of this technique is to keep your chattering mind away for some time , stop your racing thoughts , get connected with your body by becoming conscious of  yourself.

                                     
                                                                        
FOCUS ON YOUR BREATHING / STAY IN PRESENT MOMENT:
                               

                      Realize deeply that the present moment is all you
                     have. Make the NOW the primary focus of your life.
                                                                                                ...Eckhart Tolle



In moments of stress shift your attention to your breathing ,become aware of your inhalation and exhalation cycles. Take a nice deep breath through your nose fill your lungs completely with oxygen rich air in a way that your abdomen comes out during inhalation then slowly release it through your mouth .This is called diaphragmatic breathing or abdominal breathing, your diaphragm, a muscle between chest and abdominal cavity, contracts makes your belly protruding out. This type of breathing aids putting less efforts and energy to breath ,maximizing the amount of oxygen while taking normal breaths, gives you calming and relaxing state of mind ,makes you feel grounded, keeps you connected with the present moment.


Its quite common to get lost in the past or worrying about the future in the midst of daily life issues, by just  becoming aware of your surroundings ,using your five senses as much as you can, pay attention to what you see, hear, smell, feel ,taste in this moment you can bring your focus back to the task at hand, become connected with now without being engulfed by the challenges of life  so you can make the most of this very moment while enjoying mental peace.



PEN DOWN YOUR WORRIES:


                     If something is wrong, fix it if you can. But train yourself 
                     not to worry, worry never fixes anything.
                                                                                         ...Ernest Hemingway



I emphasize on this one a lot .We all have worries even people who seem to be breezing through life on a happy wave feel worried and stressed out at some time or the other, its impossible to run from daily life agendas , we just have to mange it in a correct way .


 Keep aside few minutes everyday from your busy routine and write down your worries ,feelings and thoughts .This helps you to gain better perspective of the real you, your feelings and life in general and is highly useful to vent your negative emotions ,those that bring you down and make you anxious.


Assign a particular time for your worries ,lets call it worry time ,try to solve issues, sort out your problems and figure out the solutions in this limited time span .whenever a disturbing thought or worry arises at any time of the day, note it down instead of ruminating over it and make a mental note of returning to it later in the worry time. This can safeguard your entire day from getting ruined by interrupting thoughts and concerns.



LEARN FROM YOUR MISTAKES:



                      The only source of knowledge is experience.
                                                                                     ...Albert Einstein
                                                                                                    

We are not born with a manual of Do's and Don'ts, if something works for you it might not work for someone else, the only way to learn is from your experience. Forget the idea of avoiding errors ,you cant ,you can definitely lessen them by acquiring knowledge from your past experiences but you are unable to stop doing mistakes.Remember there is no such thing as failure only feedback . Don't beat yourself up for being imperfect and creating errors, don't let your peaceful mind get disturbed by things which are beyond your control. Learn and move forward ,you are exactly where you need to be in order to go where you want to be , it is the peaceful way of living without any doubt.

    

JUDGE LESS , ACCEPT MORE:



                   Peace of mind comes from not wanting to change
                    others.
                                                                                      ...Gerald Jampoisky


By becoming less critical of yourself and others you are allowing yourself as well as others to be their best authentic self. You cant accept others unless you fully accept yourself . Yes its true, you may find it difficult to accept flaws of others when you are struggling with accepting your own weaknesses. 


We all are imperfect beings ,our flaws and mistakes make us human .Accept everyone as they are without having an urge to change them, we are incapable of changing others but we do have a choice either to accept them as they are or walk away ,you can maintain healthy boundaries and stop allowing others to manipulate you or take advantage of you but don't waste your energy reserves in trying to change others ,its necessary for your own well-being.

But yes you do have power to work on your own shortcomings and flaws , the first step towards becoming your best self is to acknowledge your flaws ,become aware of your good and not so good attributes with compassion and empathy, People usually fall in two extremes they either become critical of themselves, blaming and criticising or they prefer to stay in denial as they find their real self unacceptable .Both of the ways are awful ,enough to disrupt your mental peace ,you don't find it comfortable to stay with your own self as you are your own worst critic or you are not feeling connected to yourself as you are degrading your true self by denying it.


The more balanced or healthy way to deal with your imperfections is to accept them with compassion, admit that you are having flaws just like all other human-beings and focus on improving yourself.                                     

                                                

STOP COMPARING YOUR LIFE WITH OTHERS:

                            Try not to get lost in comparing yourself to 
                            others. Discover your gifts and let them shine!
                                                                                              ...Jennie Finch

This is a sure way to feel depressed and frustrated, destroying inner peace and give rise to envy which again can  kill inner tranquillity. People are going through ups and downs in life, facing challenges, fighting battles no one is aware of. You cant predict their inner story just by looking at their apparently perfect life. We all are experiencing different situations, our sufferings are different ,our journey of life is unique so it doesn't make sense to compare it with others. Its fine if you are lacking something in life we all do feel this way.

 By acknowledging the fact that its impossible to get what you want each and every time and whenever you desire you can ease yourself , calm inner conflicts and harsh judgement. Try to accept things as they are instead of creating some ideal version . Don't miss the silver lining because you were expecting gold.



SHOW KINDNESS TOWARD OTHERS:



                              Kind words can be short and easy to speak but 
                              their echoes are truly endless.
                                                                             ...Mother Teresa




You don't need a reason to make someone happy, your little act of kindness can do wonders in life of others. By helping others we bring peace to ourselves ,even your kind words have power to mend broken hearts, heal tortured souls ,give sunshine to gloomy life .Whatever good you are contributing today in this world, it will soon reflect back to you ,do good and good will follow you.


True kindness is to give something without expecting anything in return. By offering your help with pure heart you not only create happiness in lives of others but you are able to make yourself peaceful, not anticipating return from them. You enjoy your ability to make others happy which in itself is a big blessing. By lifting someone up you are actually lifting yourself up ,its a sure way to enlighten your heart and soul. Do not forget to show same kindness to yourself as well.

                       

              
                           Peace of mind comes when you stop expecting
                                                and start accepting...
                                                


The things which are most disturbing to us are within us, by knowing yourself better with compassion, by calming your inner critic ,by embracing your life with all its gifts you feel more empowered to deal with the challenges of outer world.


You don't need to wait for things to fall in place before you enjoy peaceful mind ,you just have to take care of your inner world and it will cherish you with much awaited mental peace and serenity. All the best!