If you’re following the 2B Mindset nutrition program, you already know it’s all about making smart choices, staying hydrated, and focusing on what you can eat instead of what you can’t. One of the best parts of the 2B Mindset is how flexible and satisfying the meals can beтАФno strict calorie counting or complex meal prep needed.
To help you stay on track while enjoying your food, we’ve put together this list of Top 10 2B Mindset recipes that are not only easy to make but also super delicious!
1. ЁЯеж Cauliflower Fried Rice
Why itтАЩs 2B Approved: Packed with non-starchy veggies and a protein of your choice, this low-carb version of fried rice is a weeknight staple.
Ingredients:
Riced cauliflower
Bell peppers, carrots, peas
Eggs or tofu/chicken/shrimp
Coconut aminos or low-sodium soy sauce
Tip: Cook in avocado oil for healthy fat!
2. ЁЯеТ Cucumber & Avocado Tuna Salad
Why itтАЩs 2B Approved: A veggie-loaded, protein-rich meal that keeps you full and satisfied.
Ingredients:
Tuna (in water)
Diced cucumber
Avocado chunks
Red onion
Lemon juice & salt
Pro Tip: Serve in lettuce wraps or over a big salad.
3. ЁЯеЧ Zoodle Pasta with Turkey Meat Sauce
Why itтАЩs 2B Approved: Swap pasta for zucchini noodles for a full veggie base with lean protein.
Ingredients:
Zucchini noodles
Lean ground turkey
Crushed tomatoes
Italian seasoning, garlic, onion
Optional: Add spinach for extra fiber.
4. ЁЯеЪ Egg Muffin Cups
Why itтАЩs 2B Approved: A great grab-and-go breakfast or snack packed with protein and veggies.
Ingredients:
Eggs or egg whites
Diced veggies (spinach, bell peppers, mushrooms)
Low-fat cheese (optional)
Bake in muffin tins and store in the fridge for the week.
5. ЁЯеТ Greek Yogurt Veggie Dip with Raw Veggies
Why itтАЩs 2B Approved: Great as a snack or side, this dip is high in protein and pairs perfectly with raw veggies.
Ingredients:
Plain Greek yogurt
Garlic powder, dill, lemon juice
Chopped cucumber or bell pepper
Serve with: Celery, carrots, snap peas.
6. ЁЯНЧ Lemon Herb Baked Chicken with Roasted Broccoli
Why itтАЩs 2B Approved: Protein and veggiesтАФthe perfect combo for a satisfying dinner.
Ingredients:
Chicken breast
Lemon juice, garlic, thyme
Broccoli florets
Olive oil, salt, pepper
Roast everything on one sheet pan for minimal cleanup!
7. ЁЯеТ Stuffed Bell Peppers with Quinoa and Black Beans
Why itтАЩs 2B Approved: Great for lunch or dinner, this plant-based dish is filling and nutrient-dense.
Ingredients:
Bell peppers
Cooked quinoa
Black beans
Salsa, corn, onion, cilantro
Optional: Sprinkle a little cheese on top before baking.
8. ЁЯем Big Veggie-Packed Salad with Grilled Salmon
Why itтАЩs 2B Approved: A satisfying lunch that fills your plate with fiber, greens, and healthy fat.
Ingredients:
Mixed greens, tomatoes, cucumbers, onions
Grilled salmon
Olive oil & balsamic vinegar dressing
Add some avocado for creaminess.
9. ЁЯН│ Shakshuka (Eggs in Tomato Sauce)
Why itтАЩs 2B Approved: This Mediterranean dish is perfect for any meal and loaded with veggies.
Ingredients:
Eggs
Crushed tomatoes
Bell peppers, onion, garlic, paprika
Spinach or kale
Serve in a bowl with extra greens on the side.
10. ЁЯем Spaghetti Squash with Pesto and Grilled Chicken
Why itтАЩs 2B Approved: A creative way to enjoy pasta without the carbs!
Ingredients:
Roasted spaghetti squash
Grilled chicken
Homemade or store-bought pesto (watch for added sugars)
Cherry tomatoes
Top with parmesan if desired.
Final Thoughts
Eating healthy with the 2B Mindset doesnтАЩt have to mean boring or repetitive meals. With the тАЬWater First, Veggies MostтАЭ philosophy, these recipes help you stay full, energized, and motivated on your journey.
ЁЯСЙ Have a favorite 2B Mindset-friendly recipe? Share it in the comments below!
In today’s fast-paced professional environment, mental health at work is no longer a luxuryтАФitтАЩs a necessity. Employees who feel supported mentally and emotionally are more engaged, productive, and loyal. But what are the key ingredients to truly fostering a healthy workplace?
Here are the five essential pillars every organization should focus on to promote mental health and wellbeing in the workplace.
1. ЁЯЧгя╕П Open and Supportive Communication
Mental health thrives where conversations are welcomedтАФnot avoided.
Encouraging open dialogue around mental wellbeing breaks the stigma and helps employees feel safe sharing their concerns.
ЁЯТб Tips:
Train managers in mental health first aid
Include mental health check-ins during one-on-ones
Offer anonymous surveys for honest feedback
2. тП░ Work-Life Balance & Flexibility
Burnout doesnтАЩt build successтАФit breaks it.
Creating a culture that values work-life balance helps employees recharge and stay mentally healthy. Flexibility allows people to manage their personal lives without unnecessary stress.
ЁЯТб Tips:
Promote clear boundaries (no after-hours emails!)
Offer hybrid or remote work options
Encourage use of vacation days
ЁЯУК Stat: Companies offering flexible work report a 20% higher employee satisfaction rate.
3. ЁЯзШ Access to Mental Health Resources
Your employees canтАЩt prioritize mental health if the tools arenтАЩt available.
Providing easy access to therapy, counseling, and wellbeing resources helps employees proactively manage stress, anxiety, and emotional challenges.
Toxic work environments lead to high turnover and mental exhaustion.
A positive, inclusive culture fosters psychological safety where employees feel respected and valuedтАФno matter their background or role.
ЁЯТб How to Build It:
Celebrate diversity and neurodiversity
Recognize team wins regularly
Address toxic behaviors immediately
ЁЯдЭ Remember: Inclusion is not a policyтАФitтАЩs a daily practice.
5. ЁЯУИ Leadership That Leads by Example
Mental health starts at the top. When leadership models healthy behaviors, it sets the tone for the entire organization.
ЁЯТб Best Practices:
Leaders should take breaks and vacations openly
Share personal experiences with stress or burnout when appropriate
Invest in leadership coaching for mental health awareness
ЁЯМЯ Final Thoughts
Workplace wellbeing isn’t just about perks like gym memberships or free snacksтАФitтАЩs about creating a culture where people feel safe, supported, and seen.
By prioritizing these five essentials:
Open communication
Work-life balance
Access to mental health tools
Positive culture
Leadership support
тАжyou’re investing in a happier, healthier, and more productive workforce.
Discovering your purpose today can shape your success tomorrow.
Choosing a career path is one of the most important decisions you’ll ever make. But what if the key to making that decision isnтАЩt found in job listings or degrees тАФ but within yourself? ThatтАЩs where your тАЬsweet spotтАЭ comes in.
LetтАЩs explore what a career sweet spot is and how finding yours early can unlock clarity, confidence, and long-term career satisfaction.
What Is a тАЬSweet SpotтАЭ in Career Planning?
Your career sweet spot is the intersection of:
What you love doing (your passions)
What youтАЩre good at (your skills and strengths)
What the world needs and will pay for (market demand)
When these three align, you’re not just workingтАФyouтАЩre thriving.
Why Finding Your Sweet Spot Early Matters
1. Clarity = Confidence
When you know your strengths and passions, you’re less likely to follow the crowd or feel lost in comparison.
2. Better Career Decisions
You avoid jobs that donтАЩt fit your purpose or drain your energy.
3. Faster Growth
Working in your sweet spot helps you learn faster, perform better, and grow quicker in your field.
4. Avoid Burnout
YouтАЩre more energized and motivated when your work aligns with your natural interests and strengths.
5. Long-Term Fulfillment
Instead of constantly switching careers, you build a meaningful journey in a field that fits you.
How to Identify Your Career Sweet Spot (Step-by-Step)
1. List Your Strengths
Think about what comes naturally to you. Ask:
What do people often compliment me on?
What tasks feel easy to me but hard to others?
2. Explore Your Passions
Reflect on what excites you. Ask:
What could I talk about for hours?
What topics or activities light me up?
3. Understand Market Needs
Do research:
What industries are growing?
What problems can you help solve?
4. Find the Overlap
Draw a Venn diagram or journal on:
Where your passion, skill, and market opportunity meet.
Real-Life Example: Meet Ria
Ria loved writing, had a knack for storytelling, and was always interested in mental health. Instead of randomly picking a career, she combined her interests into a blog about mental wellness тАФ which later turned into a coaching and content business.
Had she ignored her sweet spot, she might have ended up stuck in a job that didnтАЩt inspire her.
Finding your sweet spot is not just about choosing a job тАФ it’s about creating a life that feels meaningful and aligned. Whether you’re a student, a career changer, or someone at a crossroads, investing time now to discover your sweet spot can save years of confusion later.
Start small. Reflect. Experiment. Ask questions. Because when you work from your sweet spot, you donтАЩt just build a career тАФ you build a legacy.
In todayтАЩs hyperconnected world, social media is everywhere тАФ from the moment we wake up to the last minute before we sleep. While it helps us stay informed and entertained, there’s a side we often ignore тАФ its hidden impact on our mental health.
LetтАЩs dive deep into the real effects of social media on your mind and how to stay aware, informed, and mentally strong.
What Is the Connection Between Social Media and Mental Health?
Studies have shown that excessive social media use can contribute to:
Anxiety
Depression
Low self-esteem
Sleep disturbances
Social isolation
Fear of missing out (FOMO)
While not everyone is affected the same way, patterns of mental exhaustion and comparison are increasingly common тАФ especially among teens, entrepreneurs, and professionals.
Eye-Opening Statistics
ЁЯУ▒ 63% of users report feeling anxious or stressed after scrolling social media.
ЁЯШЮ Teens who spend more than 3 hours a day on social platforms are 35% more likely to develop depressive symptoms.
ЁЯФБ The constant comparison culture triggered by Instagram and Facebook has led to a spike in body image issues and self-worth problems.
(Source: APA, Pew Research, WHO)
The Hidden Dangers of Social Media Use
1. The Comparison Trap
Endless highlight reels from others can lead you to feel “less than” тАФ even when youтАЩre doing just fine in reality.
2. Validation Addiction
The need for likes, shares, and comments can become a form of digital dependency, feeding self-worth through numbers.
3. Overstimulation & Burnout
Continuous scrolling keeps the brain in a loop of overstimulation, which can affect focus, decision-making, and mood stability.
4. Cyberbullying & Negativity
Social platforms sometimes become a ground for trolls, hate comments, and mental harassment, especially for young users.
5. Sleep Disruption
Late-night screen time and dopamine spikes from notifications interfere with deep sleep cycles, which is essential for mental wellness.
How to Stay Mentally Healthy While Using Social Media
Here are some expert-backed tips:
Set time limits using digital well-being tools (30 minsтАУ1 hour/day max)
Unfollow accounts that trigger comparison or negativity
Follow mental health pages that inspire and educate
Mute notifications during focus or relaxation time
Practice digital detox weekly (1 day off-screen works wonders)
Curate your feed for positivity, growth, and learning
Talk to someone if you feel anxious after being online
Use journaling or meditation apps instead of endless scrolling
Focus on real connections over likes and DMs
Use social media intentionally, not out of boredom
Final Thoughts: Awareness is the First Step to Healing
Social media isnтАЩt evil тАФ but our relationship with it needs to be healthy. Like food or money, it can be helpful or harmful depending on how we use it. The more aware we become, the better decisions we make for our mental, emotional, and even professional health.
Glen Powell, known for his charismatic performances in films like Top Gun: Maverick and Set It Up, has not only gained attention for his acting career but also for his personal life, particularly his relationships. As a rising Hollywood star, fans are naturally curious about the actorтАЩs love life, and while Powell has kept much of his personal life private, there have been a few glimpses into his romantic journey. In this blog, we take a respectful look at Glen Powell’s relationship history, his current relationship status, and key moments in his romantic life.
Glen PowellтАЩs Rise to Fame
Before diving into PowellтАЩs romantic history, itтАЩs worth noting how his career has shaped his public image. Powell’s breakthrough came with roles in films such as Everybody Wants Some!! and Hidden Figures. However, it was his portrayal of the charismatic pilot Hangman in Top Gun: Maverick that brought him widespread fame. With his Hollywood rise came an increased interest in his off-screen life, especially his relationships.
Glen PowellтАЩs Relationship History
Despite his high profile, Glen Powell has managed to maintain a relatively private personal life. However, his relationships have occasionally made headlines, giving fans a peek into his romantic journey.
Glen Powell and Nina Dobrev
One of PowellтАЩs most talked-about relationships was with actress Nina Dobrev, known for her role in The Vampire Diaries. In 2017, the two sparked dating rumors after being spotted together at various public events. Their relationship seemed to be full of fun and adventure, with both Powell and Dobrev sharing photos of their time together on social media.
Their relationship appeared to be filled with laughter and a sense of playfulness, but after less than a year of dating, reports emerged that the couple had parted ways. Despite their breakup, it seems that Powell and Dobrev remain on good terms, continuing to support each other publicly.
Glen Powell and Gigi Paris
After his breakup with Nina Dobrev, Glen Powell was romantically linked to model Gigi Paris. The couple first went public with their relationship in 2020 when they were spotted vacationing together. Unlike his previous relationship, Powell and Paris have been more private about their romance, sharing fewer details with the public.
However, their relationship has been characterized by occasional social media posts that showcase their adventures and the love they share. Gigi Paris, a model and entrepreneur, has been seen accompanying Powell to Hollywood events, supporting his burgeoning career while maintaining her own identity.
Current Relationship Status
As of the latest updates, Glen Powell is still romantically involved with Gigi Paris. The couple appears to be going strong, balancing their busy schedules while continuing to enjoy each otherтАЩs company. Their relationship seems grounded in mutual respect and shared experiences, with both maintaining a low-profile but solid connection.
Public Appearances and Social Media
Glen Powell and Gigi Paris have made several public appearances together, including red carpet events and Hollywood premieres. However, both have been relatively private on social media, occasionally sharing photos of vacations, outdoor adventures, and moments spent with friends. These glimpses into their relationship highlight their shared love for travel, fitness, and a sense of adventure.
Rumors and Speculation
As with any Hollywood relationship, Powell’s love life has been the subject of rumors and speculation. However, the actor has largely remained tight-lipped about his personal life, preferring to keep his relationships out of the spotlight. This approach has helped Powell maintain a level of privacy, allowing him to focus on his career while keeping his romantic life relatively low-key.
A Respectful Look at Glen PowellтАЩs Love Life
Glen PowellтАЩs romantic journey shows that despite being in the limelight, he values his privacy and seeks meaningful connections. Whether through his public appearances or the occasional social media post, itтАЩs clear that Powell prefers to keep his love life as private as possible while still sharing moments of happiness with his fans.
Conclusion: The Romantic Journey of Glen Powell
While Glen Powell may be a Hollywood heartthrob, his approach to relationships shows a balance of privacy and openness. His relationship with Gigi Paris, in particular, seems to be a stable and grounded romance, built on mutual respect and shared passions. For fans curious about PowellтАЩs love life, itтАЩs clear that while he values his personal relationships, he keeps them away from the center of public attention.
As PowellтАЩs career continues to rise, fans will undoubtedly remain interested in both his professional and personal journeys. However, itтАЩs safe to say that Glen Powell will continue to manage his love life with the same grace and discretion that he has shown so far.
If you’re following the 2B Mindset nutrition program, you already know it’s all about making smart choices, staying hydrated, and focusing on what you can eat instead of what you can’t. One of the best parts of the 2B Mindset is how flexible and satisfying the meals can beтАФno strict calorie counting or complex meal prep needed.
To help you stay on track while enjoying your food, we’ve put together this list of Top 10 2B Mindset recipes that are not only easy to make but also super delicious!
1. ЁЯеж Cauliflower Fried Rice
Why itтАЩs 2B Approved: Packed with non-starchy veggies and a protein of your choice, this low-carb version of fried rice is a weeknight staple.
Ingredients:
Riced cauliflower
Bell peppers, carrots, peas
Eggs or tofu/chicken/shrimp
Coconut aminos or low-sodium soy sauce
Tip: Cook in avocado oil for healthy fat!
2. ЁЯеТ Cucumber & Avocado Tuna Salad
Why itтАЩs 2B Approved: A veggie-loaded, protein-rich meal that keeps you full and satisfied.
Ingredients:
Tuna (in water)
Diced cucumber
Avocado chunks
Red onion
Lemon juice & salt
Pro Tip: Serve in lettuce wraps or over a big salad.
3. ЁЯеЧ Zoodle Pasta with Turkey Meat Sauce
Why itтАЩs 2B Approved: Swap pasta for zucchini noodles for a full veggie base with lean protein.
Ingredients:
Zucchini noodles
Lean ground turkey
Crushed tomatoes
Italian seasoning, garlic, onion
Optional: Add spinach for extra fiber.
4. ЁЯеЪ Egg Muffin Cups
Why itтАЩs 2B Approved: A great grab-and-go breakfast or snack packed with protein and veggies.
Ingredients:
Eggs or egg whites
Diced veggies (spinach, bell peppers, mushrooms)
Low-fat cheese (optional)
Bake in muffin tins and store in the fridge for the week.
5. ЁЯеТ Greek Yogurt Veggie Dip with Raw Veggies
Why itтАЩs 2B Approved: Great as a snack or side, this dip is high in protein and pairs perfectly with raw veggies.
Ingredients:
Plain Greek yogurt
Garlic powder, dill, lemon juice
Chopped cucumber or bell pepper
Serve with: Celery, carrots, snap peas.
6. ЁЯНЧ Lemon Herb Baked Chicken with Roasted Broccoli
Why itтАЩs 2B Approved: Protein and veggiesтАФthe perfect combo for a satisfying dinner.
Ingredients:
Chicken breast
Lemon juice, garlic, thyme
Broccoli florets
Olive oil, salt, pepper
Roast everything on one sheet pan for minimal cleanup!
7. ЁЯеТ Stuffed Bell Peppers with Quinoa and Black Beans
Why itтАЩs 2B Approved: Great for lunch or dinner, this plant-based dish is filling and nutrient-dense.
Ingredients:
Bell peppers
Cooked quinoa
Black beans
Salsa, corn, onion, cilantro
Optional: Sprinkle a little cheese on top before baking.
8. ЁЯем Big Veggie-Packed Salad with Grilled Salmon
Why itтАЩs 2B Approved: A satisfying lunch that fills your plate with fiber, greens, and healthy fat.
Ingredients:
Mixed greens, tomatoes, cucumbers, onions
Grilled salmon
Olive oil & balsamic vinegar dressing
Add some avocado for creaminess.
9. ЁЯН│ Shakshuka (Eggs in Tomato Sauce)
Why itтАЩs 2B Approved: This Mediterranean dish is perfect for any meal and loaded with veggies.
Ingredients:
Eggs
Crushed tomatoes
Bell peppers, onion, garlic, paprika
Spinach or kale
Serve in a bowl with extra greens on the side.
10. ЁЯем Spaghetti Squash with Pesto and Grilled Chicken
Why itтАЩs 2B Approved: A creative way to enjoy pasta without the carbs!
Ingredients:
Roasted spaghetti squash
Grilled chicken
Homemade or store-bought pesto (watch for added sugars)
Cherry tomatoes
Top with parmesan if desired.
Final Thoughts
Eating healthy with the 2B Mindset doesnтАЩt have to mean boring or repetitive meals. With the тАЬWater First, Veggies MostтАЭ philosophy, these recipes help you stay full, energized, and motivated on your journey.
ЁЯСЙ Have a favorite 2B Mindset-friendly recipe? Share it in the comments below!
In today’s fast-paced professional environment, mental health at work is no longer a luxuryтАФitтАЩs a necessity. Employees who feel supported mentally and emotionally are more engaged, productive, and loyal. But what are the key ingredients to truly fostering a healthy workplace?
Here are the five essential pillars every organization should focus on to promote mental health and wellbeing in the workplace.
1. ЁЯЧгя╕П Open and Supportive Communication
Mental health thrives where conversations are welcomedтАФnot avoided.
Encouraging open dialogue around mental wellbeing breaks the stigma and helps employees feel safe sharing their concerns.
ЁЯТб Tips:
Train managers in mental health first aid
Include mental health check-ins during one-on-ones
Offer anonymous surveys for honest feedback
2. тП░ Work-Life Balance & Flexibility
Burnout doesnтАЩt build successтАФit breaks it.
Creating a culture that values work-life balance helps employees recharge and stay mentally healthy. Flexibility allows people to manage their personal lives without unnecessary stress.
ЁЯТб Tips:
Promote clear boundaries (no after-hours emails!)
Offer hybrid or remote work options
Encourage use of vacation days
ЁЯУК Stat: Companies offering flexible work report a 20% higher employee satisfaction rate.
3. ЁЯзШ Access to Mental Health Resources
Your employees canтАЩt prioritize mental health if the tools arenтАЩt available.
Providing easy access to therapy, counseling, and wellbeing resources helps employees proactively manage stress, anxiety, and emotional challenges.
Toxic work environments lead to high turnover and mental exhaustion.
A positive, inclusive culture fosters psychological safety where employees feel respected and valuedтАФno matter their background or role.
ЁЯТб How to Build It:
Celebrate diversity and neurodiversity
Recognize team wins regularly
Address toxic behaviors immediately
ЁЯдЭ Remember: Inclusion is not a policyтАФitтАЩs a daily practice.
5. ЁЯУИ Leadership That Leads by Example
Mental health starts at the top. When leadership models healthy behaviors, it sets the tone for the entire organization.
ЁЯТб Best Practices:
Leaders should take breaks and vacations openly
Share personal experiences with stress or burnout when appropriate
Invest in leadership coaching for mental health awareness
ЁЯМЯ Final Thoughts
Workplace wellbeing isn’t just about perks like gym memberships or free snacksтАФitтАЩs about creating a culture where people feel safe, supported, and seen.
By prioritizing these five essentials:
Open communication
Work-life balance
Access to mental health tools
Positive culture
Leadership support
тАжyou’re investing in a happier, healthier, and more productive workforce.
Inner Engineering is a technology that is designed for better well-being. Some people also called this process as yoga or meditation. In this process, you can find a way to balance between your day-to-day life and inner peace.
There are different definitions available for this kind of practice; some people call it yoga, while others call it as holistic science or inner engineering. Using yoga, you can find a connection with God or spiritual power. The word yoga is derived from the Sanskrit term тАШyogтАЩ that is in addition. This addition is between self and god.
A few scientists say that yoga helps in connecting with your deeper self. By the word deeper self, I mean the supreme entity rests. The supreme entity is a combination of our soul and mind.
The inner engineering helps the folks to have integration between the mind and soul, which helps to experience the true power of the mind. Also, you can sharpen the skills of monitoring the mind and thoughts for handling the emotions using the method derived from yoga.
Yoga is a process of training your mind, where you learn to control your material thoughts in a single way. Thoughts have the capacity of triggering emotions, which can, in turn, trigger your physical movements. Our mind is a difficult thing to handle, but once you are able to do, you will know your divine power. The mind canтАЩt be idle at any point of time. This is because it is medically proven that your mind is always busy even when you are sleeping. In fact, the scientist says that our mind is more active when we sleep. By controlling the thoughts, you can control the actions.
Thus, it is necessary to have a positive attitude towards life, which will reflect on your life. The communication that happens within yourself will directly have an impact on how you communicate and how you visualize the world.
To achieve this kind of positive attitude and self-awareness you need to practice inner engineering, which people also call as yoga or meditation. By this process, you also get an idea about the self-awareness. It is necessary to be aware of how self-help can mold our thoughts.
Using self-awareness you can alter the negative emotions. You need to push out all degrading thoughts using the regular and rigorous practice of yoga or inner engineering.
In this article, we have thrown light on how you can create a balanced mind and enlight your soul with the divine treasure of knowledge.
Are you feeling тАЬI canтАЩt do it or why my life so difficultтАЭ? If yes, then let me correct you here that you are not the only person who is suffering from stress or miserable. WeтАЩve all been in a tough spot, not just once but multiple times. However, these are the precious moments that define our life. Our attitude in those moments has the potential of either making us or breaking us on the path towards success and achievement.
To guide you find your purpose of life and your inner strength IтАЩve put together a few things that can be helpful in turning on your lamp within yourself.
Determination is the key
The determination that we show towards our goal is the key to decide whether we will be able to achieve it or not. The determination not just helps to drive it through the road of success but also helps in dealing with the struggles, disappointments, and failures.
Always find ways to remind that your determination will decide your future. It will help you have clear vision of your dream.
Failure is Necessary
To live the life you want, you need to be willing to face the struggles and pass through them. If you are someone who easily gives upon when a difficult situation comes, then you probably donтАЩt have a chance of tasting success. Moreover, it is necessary to acknowledge your failure and correct the mistake before it turns your life the other way.
In the days of your struggle, remember, that life will take a few things from you, which will help you grow. Then, once you have got exactly what you want, then it will begin to slowly give back your things.
Challenge your comfort
Adding to the previous point, when you feel that you are facing hurdles and battles, it is when you need to be aware that you are doing something out of your comfort level. The sooner you understand this, the better your life will be.
However, for that, you should be mentally and emotionally prepared. As said earlier, it is important to acknowledge the bad things and then overcome all of them one by one.
Gratitude Will Take You a Long Way
Each one of us experience rough times in our lives, because itтАЩs just the reality of living a life. At those moments instead of getting hard on yourself and screaming that тАЬI canтАЩt doтАЭ, think of how happy you were when you achieved your last goal.
Remember that it is always necessary to feel grateful for all the little things you have in your life. It is truly amazing how deep impact these positive and gratitude feelings have in our daily life. They not only give you clarity on your vision but also turn your mood.
If youтАЩre unhappy with where you are, then start feeling grateful for the beautiful things you have. We might not choose the situation, but we can definitely choose the mindset.
Best Things Never Comes Easy
When I often feel that I canтАЩt to it, I try to remind myself that тАЬbest things never come easyтАЭ. Even if you are halfway through your success, just feel proud for yourself that you have taken a step that most people fear.
However, apart from seeing all the better days of your life, it is important to see the worst also. Lastly, while working for your dreams keep your mind and vision clear.
When you’re calm, you can think your way through a problem instead of just worrying about it. Think about the worst thing that can happen, how likely that is and what you could do if it happens. In a stressful situation, think about the different ways you can respond and decide which one is the most intelligent.
Don’t make mountains out of molehills.
When you use the thinking brain, you get control of the emotional brain, and you feel better.
Also, replace negative thoughts with positive thoughts. Count your blessings and remind yourself of your successes.
The treatments for anxiety range from simple stress reduction methods to therapy and medication.
Don’t overlook stress management – it can help even with very bad anxiety.
Video – a lot of helpful information, including the 3-part program of Brown and Gerbarg –
Thought patterns are like habits, and like habits, they are tough to break, but it is possible to change them. It might be easier to add good thought patterns and that way increase the amount of time you think healthily/positively, to balance out the bad. Anxiety and bad thoughts are normal functions and can’t be completely stopped, but it can be reduced to a manageable and healthy level.
Anxiety – an Overview and Ways to Treat It
Introduction
Do you often feel anxious, or do you know someone else who is? Read on to find about more about what it is it, and learn a number strategies to help prevent it, or reduce the severity of the symptoms if you have it.
Anxiety is a common mental health problem, which is prevalent throughout the world and can be really serious in some cases. Studies show that more than 1 in 10 people will develop a disabling anxiety disorder at some stage in their life.
Anxiety is usually assessed on a degree of severity, ranging from mild, to moderate, to severe.
There are a number of different anxiety disorders, which include: generalized anxiety disorder, phobias, social anxiety disorder, separation anxiety disorder, agoraphobia, panic disorder, obsessive-compulsive disorder, and selective mutism.
Symptoms
The symptoms associated with anxiety are quite varied, and can range from quite mild or to quite severe.
1) Behavioural – social withdrawal, sleeping problems, loss of appetite, increased motor tension.
2) Emotional – feelings of dread, trouble concentrating, feeling tense or jumpy, anticipating the worst, irritability, restlessness, blank mind, nightmares, obsessions about sensations, sense of ‘deja vu’, feeling trapped in your mind.
3) Cognitive – thoughts about suspected dangers, such as fear of dying, believing that chest pains are heart attack, believing shooting pains in your head are a tumor or aneurysm, feeling an intense fear when you think of dying, or you may think of it more often than normal, or can’t get it out of your mind.
4) Physiological – headaches, vertigo, digestive problems, nausea, shortness of breath, palpitations, and fatigue.
Cause
The risk factors associated with anxiety include:
1) Neuroanatomical – Neural circuitry involving the amygdala (which regulates emotions like anxiety and fear, stimulating the HPA Axis and sympathetic nervous system) and hippocampus (which is implicated in emotional memory along with the amygdala) is thought to underlie anxiety. People who have anxiety tend to show high activity in response to emotional stimuli in the amygdala.
2) Genetics – Genetics and family history may put an individual at increased risk of an anxiety disorder, but generally external stimuli will trigger its onset or exacerbation.
3) Medical conditions – Many medical conditions can cause anxiety. This includes conditions that affect the ability to breathe, like COPD and asthma, and the difficulty in breathing that often occurs near death. Conditions that cause abdominal pain or chest pain can cause anxiety and may in some cases be a somatization of anxiety.
4) Substance-induced – Several drugs can cause or worsen anxiety, whether in intoxication, withdrawal or from chronic use. These include alcohol, tobacco, cannabis, sedatives (including prescription benzodiazepines), opioids (including prescription pain killers and illicit drugs like heroin), stimulants (such as caffeine, cocaine and amphetamines), hallucinogens, and inhalants.
5) Psychological – Poor coping skills (e.g., rigidity/inflexible problem solving, denial, avoidance, impulsivity, extreme self-expectation, negative thoughts, affective instability, and inability to focus on problems) are associated with anxiety. Anxiety is also linked and perpetuated by the person’s own pessimistic outcome expectancy and how they cope with feedback negativity. Temperament (e.g., neuroticism) and attitudes (e.g. pessimism) have been found to be risk factors for anxiety.
6) Social – Social risk factors for anxiety include a history of trauma (e.g., physical, sexual or emotional abuse or assault), early life experiences and parenting factors (e.g., rejection, lack of warmth, high hostility, harsh discipline, high parental negative affect, anxious childrearing, modelling of dysfunctional and drug-abusing behaviour, discouragement of emotions, poor socialization, poor attachment, and child abuse and neglect), cultural factors (e.g., stoic families/cultures, persecuted minorities including the disabled), and socioeconomics (e.g., uneducated, unemployed, impoverished although developed countries have higher rates of anxiety disorders than developing countries).
Tip 1: Mindfulness
Mindfulness is a psychological process, which involves bringing oneтАЩs attention to what you are experiencing in the present moment, which can be developed through the practice of meditation.
To perform mindfulness you must adopt a particular orientation toward oneтАЩs experiences in the present moment, which is characterized by a mixture of acceptance, curiosity, and openness.
Mindfulness practice has been shown to reduce symptoms of depression, stress, anxiety, and can is also used to treat drug addiction.
1) Awareness – Notice the thoughts which arise in your mind and the sensations that feel in your body. Do they feel hot or cold? Notice your heartbeat. Be aware of your breathing. Allow yourself to feel these sensations without resistance
2) Acceptance – Rather than accept or reject your thoughts, try to just observe them without judgment and allow them to flow in and out of your mind.
3) Present Moment – We often worry about the future or dwell on the past, but you should learn to focus on the present moment and bring your attention back to what is happening in the now.
Tip 2: Breathing
Square breathing is a simple technique which involves taking slow, deep breaths. It is good for stress reduction and can increase performance and concentration.
To start, visualize a square, then follow the instructions going clockwise:
1) Breathe in for 4 seconds picturing one side of the square.
2) Hold your breath for 4 seconds visualizing the second side of the square.
3) Breathe out over 4 seconds visualizing the third side of the square.
4) Hold your breath for 4 seconds visualizing the fourth side of the square.
This exercise should be completed as many times as required for the breathing to become calm and regular.
Tip 3: Other Ideas
1) Keep a journal – Write down your current thoughts, and brainstorm possible solutions to your problems.
2) Reading – Read one of your favourite books, or shop around for a new self-help book.
3) Write a poem – Turn your current worries and problems into a poem to give meaning to them.
4) Colouring – Get some coloured pencils, or crayons, and draw whatever comes to mind. Try some random patterns, or if you are feeling more adventurous create a stunning piece of art.
5) Music – Listen to your favorite band, or play your instrument if you have one.
6) Dance – Move your body to your favorite song, to help keep fit and distract yourself at the same time.
7) Walk – Take a walk outside and, and pay attention to your surroundings. Count houses, cars or trees as you pass them.
8) Relaxation – Take a warm, relaxing bubble bath or a warm shower, whichever you prefer.
9) List – Write a list of positive things in your life, such as good memories and your best attributes, and read them whenever you feel bad.
10) Triggers – Make a list of your triggers, and give it to your therapist if you have one.