How To Believe You Are Lovable-peacefulmindbody

 Start giving yourself the same love that you would give to your loved ones. Love yourself fully and unconditionally.

What is unconditional self-love? You can love and accept yourself without putting any demands or conditions on yourself, to love yourself right at this moment, to love yourself for who you are.


Self-love is not dependent on the 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 the 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 fail, you treat yourself with compassion when you are loving yourself. Self-love reduces the 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 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. No one can fill you with unconditional love more than yourself. 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 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, and 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 to live a healthy balanced life. Why search for love from others when you are capable of loving yourself and taking care of your needs?


Nobody owes you anything, it's your job to fill yourself up with an ample amount of love so you don't have to mold 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 the 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 behavior towards self is your false negative beliefs, you might develop those beliefs when you were a child. We all have the baggage of unpleasant memories from the past, none of us grew up unwounded, if our primary caregivers treated us in a non-loving way, kept high expectations from us, judged us if we failed to fulfill their expectations, or just projected their 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 to get things done in the right way always, all our goals can't be achieved, and making errors is unavoidable. It's human to be imperfect.
Start giving yourself the love and compassion that was missing in your life as a child. I am not saying your caregivers didn't love you, mostly they failed to express their love, to make you feel loved, they failed to recognize your need at that time, or they were having a hard time loving themselves unconditionally so how could they love you unconditionally, maybe they were brought up in an unloving way.

I have seen patients in my clinic who were brought up in an unloving way, their parents were judgemental and highly critical. One thing common in these patients is a lack of self-love and self-worth. The first step towards unconditional self-love is to forgive your caregivers, clear your heart from resentment and anger, and let go of your false negative beliefs which you developed as a child. Own yourself fully, even your mistakes and weaknesses with compassion, and 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, have weaknesses, or lack 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, and 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 a child is flawed, and 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 a 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 the child's 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?


To be of service to others you have to serve yourself first. Like tree can't give fruits if you don't water it regularly, put fertilizers, and make adequate sunlight available. The same goes with humans, to love others you need to love yourself, and 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, it's 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, and 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 do not 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 the responsibility on others to take care of your needs, and you know people don't owe you anything. Narcissism may look like self-love but it is the absence of self-love, narcissists can't take care of their needs, they are not self-sufficient, they demand love from others, they dislike their true selves so they keep hiding it, they are people pleasers, they try to get people's approval even at the cost of sabotaging their 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 and makes you more susceptible to give and receive love. It is good for your well-being. It makes you comfortable in your skin, helps you to achieve more, takes more risks, and lets you live your life to the fullest.

All the best!

Boost Your Mood by 16 Simple Ways-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 many times that happiness is a choice, you have the power to focus on things that you don't like about your life or to focus on the good stuff in your life, believe it or not, we all have something good in our lives, it's never all black or all white.


The human mind is hard-wired to focus on negative aspects of life to fix it, it can easily forget the blessings in life but this can do more harm than good. Many things are beyond human control. You can break this habit by deliberately doing activities you enjoy and choosing 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 a positive mindset. Following are certain habits that can boost your mood.


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


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


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


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


5- Have your favorite meal, I am not saying to start binge eating but eating your favorite food can instantly make you feel good. Be careful not to overdo 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 makes you feel you have enjoyed your life. It's 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, giving some of your excess stuff to charity, helping an old person to cross the road, or giving your seat to an elderly person on 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 that 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, and 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 workplace or home. They make you feel refreshed and happy.


12- Do something new. You can change your hairstyle, dress up differently, change the 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, and herring) may help ease depressive symptoms. Add vitamin C-rich fruits like oranges, strawberries, and grapefruit to 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-oxidants. 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 the state of hydration is enough to affect mood and, ability to concentrate.


These simple habits can add peace and happiness to 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

All the best!

Type-2 Diabetes. What You Need To Know_ Peacefulmindbody

 

To have better control of your blood glucose  (blood sugar) you need to know about diabetes mellitus. Diabetes mellitus is a disorder of the endocrine ( hormone) system, that occurs when blood glucose levels stay 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 that helps glucose to enter cells of the body. If the 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, raising blood glucose levels and 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
-Over time, 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 the 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 attacks and destroys the 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 pregnant women without a 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 of developing 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 that 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 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 the 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 are 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 a glucose load containing 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 Americans) 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 nonpregnant 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 include nervousness, anxiety, chills, sweating, confusion, dizziness, nausea, sleepiness, fast heartbeat, weakness, headache, fits, and unconsciousness. If you are having any of the above-mentioned signs and symptoms, get your blood glucose checked immediately. If hypoglycemia is present take 15-20 gms of glucose or simple carbohydrates ( 1 tablespoon of sugar, honey 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 the American Diabetes Association


EATING HEALTHY:


Many people think that having diabetes means you can't eat your favorite foods. You can still eat the food you like, it's 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 carbohydrates 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 includes 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 fiber: eat more high-fiber 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.

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. The commonly prescribed drug for diabetes type 2      is metformin, generally, it is the first medicine prescribed for type 2 diabetes, others are sulphonylureas, meglitinides, thiazolidinediones, DPP-4 inhibitors, GLP-1 receptor agonists, SGLT2 inhibitors, insulin therapy. 


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


All the best!

Understanding and Controlling Your High Blood Pressure_ Peacefulmindbody

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


 Blood pressure is measured as systolic and diastolic blood pressure. Systolic blood pressure is the pressure exerted by the blood against the wall of arteries when heart muscles contract, whereas diastolic blood pressure is the pressure exerted by the blood against the 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 by the increased flow of blood which results in the 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 the 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 equal 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.
The higher the blood pressure, the greater the chances of heart attack, heart failure, stroke, and kidney disease.


TYPES OF HYPERTENSION:


1. Essential Hypertension ( without any specific cause)

2. Secondary Hypertension ( due to underlying cause)

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

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

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


CAUSES OF SECONDARY HYPERTENSION:


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

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

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

Hypertension with kidney stones raises the possibility of hyperparathyroidism.

A family history of polycystic kidney disease or intracranial aneurysm or subarachnoid hemorrhage in young patients with hypertension may suggest polycystic kidney disease.

Hypertension with sweating, palpitations, and panic attacks 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 the possibility of hyperthyroidism.

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

Hypertension with excessive daytime sleepiness in obese patients with a history of loud snoring indicates obstructive sleep apnea.

Hypertension can be secondary to coarctation of the aorta ( i.e narrowing of the 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 patients with documented hypertension has three objectives

1. To assess lifestyle 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 the 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 the heart, kidneys, brain, etc.

On Heart
Hypertension causes an increase in the size of the 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 lifestyle modification. No antihypertensive drug was indicated.

Stage 1 hypertension:
Patients with stage 1 hypertension require lifestyle modification plus antihypertensive drugs.

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


LIFESTYLE 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, and vegetables like tomatoes, carrots, and green vegetables. Eat a high-fiber diet, whole grains, brown rice, and brown bread. Food rich in potassium, calcium, and magnesium helps to reduce blood pressure. Avoid trans fat, found in processed foods such as crackers, and baked and fried items. Avoid saturated fat, found in meat, butter, cheese, whole milk, and 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 minutes 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, and 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
For those with hypertension, once antihypertensive drug therapy is started, the patient should return for follow-up and adjustment of medication at approximately monthly intervals until the goal blood pressure is reached. More frequent visits will be necessary for patients with stage 2 hypertension or with complicating co-morbid conditions.
Once the goal blood pressure is achieved, follow-up can usually be at 3-6 months intervals.

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 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 greater than or equal to 90mmHg or systolic blood pressure 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, the goal of 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.

All the best!

How To Overcome Fears and Increase Confidence _ Peacefulmindbody

 

We all have fears, fear of uncertainty, fear of failure, fear of rejection, fear of pain, and 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 the 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 increase your anxiety and get trapped in a 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, and incapable of taking action. your fears are telling you stories and within no time you find yourself doubting your talents and capabilities, you feel paralyzed 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 thoughts, 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 that you are trying so hard to avoid, you procrastinate things, you give yourself excuses, and you have multiple reasons for 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 blocks your path, you start doubting your talents and abilities, and you second-guess your strengths. Now let's face the truth, if you believe your mind's negative self-fulfilling prophecy, if you step back and resist the 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. It is natural to feel vulnerable and fearful when you are going to try something new but never let that fear hinder your journey as courage is not the absence of fear but the willingness to proceed despite fear.

To increase self-confidence and overcome fears you need to be persistent, it's a lifelong journey, you can't become confident overnight, so set little goals, and do one thing every day that scares you, these small steps add up to build your confidence. After overcoming your fears you feel a 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 TOWARD SUCCESS:

If you are one among those who tend 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 in 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 that needs 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 it's natural for humans to fail before getting successful? Failures are nothing more than 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, and continue your journey despite 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 into a trap of self-pity, you can't be your best in everything you do, some people are doing better than you and of course, many 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 unnecessary pressure upon yourself, you will think low of yourself, and 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 pathway, and let yourself shine with your inborn talents. You will thank your future self for allowing yourself to take action towards your desired life. In the end, we only regret the chances we didn't take. Replace fear of the unknown with curiosity, don't expect validation from others, and do what you feel is right for you.

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

RECALL PAST ACCOMPLISHMENTS:

It's easy to get in 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 from 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 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:

It's not necessary to know what others think of you but what you think of yourself, don't worry about the judgment of others, and don't judge yourself either, never stop taking action 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, and why you are doing then criticism and judgment from outside don't matter much. You don't need the approval of others in everything you do.
There is a possibility that people may not be judging you as much as you are expecting them, they are surrounded by their 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 already have things to love and enjoy in our life. It's easy to get distracted by the achievements of others and it's hard to acknowledge our 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, and revisit your true self with a positive mindset 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. It's okay to be scared but don't let this fear stop 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 you make these tips part of your life? Start working today on your fears and live your life without regrets.

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

All the best!







  

How To Enjoy Deep Restful Sleep_peacefulmindbody

Image by gpoint studio for freepik

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 and 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 a significant reduction in performance.


Chronic sleep deprivation can impair your thinking ability, memory, alertness, and overall well-being and increase the risk of heart disease, 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 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, and avoid sleeping for long hours during the 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's 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 bedside. Dim the lights of the 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 the screen of cell phones, tabs, laptops, and television interferes 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 bedtime 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 to 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 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 than using the 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, they activate 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 a 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 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, have 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 a 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 that is embedded inside you, it depends on your way of thinking, how you respond to life circumstances, and 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, that they don't even have to struggle for it. The truth is you don't have to struggle to be happy too. When you stop seeking it you will get it naturally. Certain traits are common among happy people.

THEY TAKE FULL RESPONSIBILITY OF THEIR LIFE:

They take full responsibility for 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 part of a journey to success. They have a deeper sense of what they want in life and how to get that. They are not afraid of making decisions for their life.


They realize that they can't make the 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:

Complaining makes you focus on things that 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 complaining is not the solution to their problems. They act proactively and take the necessary steps to work towards things that need to be done. They don't wait for others to do things for them. They don't complain about things that are beyond their control. They respect their limits and capacity, they accept that they can't control 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 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 it. 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 to a peaceful state. They are self-reflective are aware of their inner world, and 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, and they console themselves when facing failure or difficult situations. 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 judgment from the outside world nor do they require external validation, they appreciate themselves for their achievements no matter how small they are.


They know their self-worth. They don't mold their decisions to please others 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 it, and how to work on their less desirable attributes.

THEY ENJOY THE 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, and 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 strengths. Their positive attitude towards life uplifts 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 the lives of others.

THEY APPRECIATE SIMPLE THINGS IN LIFE:

Happy people don't miss a chance to enjoy simple things in 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 favorite movie, enjoy their favorite ice cream flavor, play with their pet, or notice the beauty around them.


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 the motto, live and let others live. They are pro-life. They are nurturing and don't hinder the growth of others. They try to focus on the brighter side of life while accepting the unavoidable suffering in life. They are the realistic people with a positive mindset.


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

Peaceful Life is a Happy Life

Five Morning Rituals for Better Health_ Peacefulmindbody

 

When you wake up in the morning there are certain things you can do to give a good start to your day.
The following five tips are easy to follow so you need to do very little but can benefit a lot from doing them regularly.
Neuroscience suggests that we need 21 days to develop a new habit. So why not give 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 :  

       


It's not 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 stimulating your parasympathetic nervous system which is normally activated during rest and sleep. It counteracts the effects of the sympathetic nervous system (the sympathetic system gives you a fight-or-flight response).



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

2...Do some workouts:

It can be anything from a brisk walk to some kind of exercise for about 20 minutes (more beneficial if you exercise in a natural environment).
The main purpose is to move your body to release neurotransmitters, endorphins, and serotonin, commonly known as happy hormones. Exercise is beneficial to those having depressive moods as they can feel joyful by releasing their 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 that moves your mind from the emptiness in life to the fullness of life. I am often stuck in a habit of complaining instead of focusing on all the blessings that I'm having daily.



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 a healthy breakfast. Never skip your morning meal. After so many hours of fasting you 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 favor 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. Besides 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 a full stomach, never take it on an empty stomach as it can cause acidity symptoms and heartburn. Try to slowly cut down your caffeine intake.

5...Positive mindset:

Your mind starts believing what you feed into 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 tense. Often we become so focused on the result that we forget to do certain things that can improve the outcome, so instead of overburdening ourselves with something that is out of your control pay attention to things that you can do right at this moment to get the desired outcome.



Stop worrying and live in 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, a key is to make them a part of your routine.

...All the best!