How to Improve Your Self-Esteem

  

  

Self-esteem is how you feel & what you believe about yourself, or the idea you have about yourself. Everyone has times when they feel a bit low or find it hard to accept themselves. However, if this becomes a long-term condition then it can lead to problems, including mental health issues such as depression or anxiety.

Understanding Self-Esteem

Some people consider self-esteem as their inner voice, the voice that tells you whether you are good enough to do or achieve something. Self-esteem is actually about how we value ourselves, and our thoughts about who we are and what we are capable of.

Why Do People Undergo Low Self-Esteem?

There are various reasons why someone might have low self-esteem. However, it begins in teenage, possibly with a feeling that you were unable to live up to expectations. It can also be the result of adult experiences such as a difficult connection, either in private or at work.

Ultimately, having high self-esteem is certainly a good thing, but only in moderation. Very high self-esteem like that of narcissists is quite brittle. Such people might feel great about themselves much of the time but they also manage to be extremely vulnerable to review and negative feedback and react to it in ways that stunt their psychological self-growth.

That said, it is surely possible to improve our self-esteem if we go about it the correct way. Here are five ways to support your self-esteem when it is low:
Know your competencies and expand them

Self-esteem is developed by showing real ability and success in areas of our lives that matter to us. If you pride yourself on being a good cook, throw more dinner gatherings. If you’re a good runner, sign up for sports and train for them. In short, figure out your core competencies and find possibilities and professions that strengthen them.

 
Exclude self-criticism and include self-compassion

Sadly, when our self-esteem is low, we are likely to destroy it even further by being self-critical. Since we aim to enhance our self-esteem, we need to replace self-criticism with self-compassion. Precisely, whenever your self-critical inner talk kicks in, ask yourself what you would say to a close friend if they were in your place and direct those comments to yourself. Doing so will avoid hurting your self-esteem more with critical ideas, and help build it up rather.

Affirm your real merit

Make a list of conditions you have that are meaningful in the special context. For example, if you got rejected by your date, list qualities that make you a good relationship prospect (for example, being faithful or emotionally ready); if you failed to get a work promotion, list attributes that make you a valuable employee (you have a strong work ethic or are effective).

Then choose one of the items on your list and write a brief essay (one to two paragraphs) about why the quality is valuable and likely to be appreciated by other people in the future. Do the practice every day for a week or whenever you need a self-esteem aid.

Learn to Accept compliments with Grace

One of the complex features of improving self-esteem is that when we feel bad about ourselves we tend to be more resistant to compliments, even though that is when we most need them. So, set yourself the aim to accept compliments when you receive them, even if they make you awkward.

The best way to avoid the reflexive reactions of striking away compliments is to prepare simple set answers and train yourself to use them automatically whenever you get good feedback (e.g., “Thank you” or “How kind of you to say”). In time, the drive to reject or ignore compliments will fade which will also be a helpful hint your self-esteem is growing stronger.

Use certain affirmations precisely

Positive statements such as “I am going to be a great leader!” are quite natural, but they have one problem — they tend to make people with low self-worth feel sad about themselves. Why? Because when our self-esteem is low, such statements are simply too headstrong to our actual beliefs. Ironically, positive affirmations do work for one subset of people, those whose self-esteem is already high.

For affirmations to work when your self-esteem is lagging, tweak them to make them more convincing. For example, change “I’m becoming a great leader!” to “I’m winning several awards at my office for the fabulous work that I do!”

The Importance of Small Starts

It is quite doubtful that you will go from Low to High self-esteem overnight. Rather, you will probably find yourself making small improvements over a while. The key is to look over the long term, rather than day-to-day, and focus on the big idea, not the aspect of how you felt at a particular moment recently.

When you feel good, or you do something good, observe it, but don’t beat yourself up if you seldom slip back into negative models of thinking. Just pick yourself up again and try to imagine more confidently. Eventually, this will become a habit and you will find that your self-esteem has tremendously improved.

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Top 7 Ways To Live Your Life To The Fullest!

How do you feel about your life presently? Do you live every day as it is your last day on earth? Do you look ahead to what’s coming up next? Are you living your life to the fullest?

If your answer to any of the earlier is not sure, or maybe, that implies you’re not living your life to the fullest. This shouldn’t be the case, because your life experience is what you create. We all go through good and bad days, and the most crucial thing is to make the best out of each day. Ultimately, we only have one life to live and survive. We can’t control all the bad things that occur, but we can shift our attitude toward them and in the process, shape our future and build our most amazing life story.

In this post, I want to share the top 7 timeless ways to live our life the fullest. So, use them as a guide, and focus on implementing just one or two a day. As you work on these tips, you’ll find yourself becoming more proactive in creating the life of your desires. Be sure to bookmark this page and refer to it daily!

Appreciate little things.

Little things do matter a lot. Taking time to appreciate the things around us is the best way to feel more fulfilled and happy. Focus on living in the moment rather than thinking about the future. Don't wait for 10,15 years to start living your life, do it now! And, that doesn't mean you have to spend all the money you have earned. You can live in the moment by simply being present and more focusing on the things that are happening right now.

Accept that no one is perfect.

Social media has made it easy to relate yourself to other people whose lives look amazing, attractive, and even perfect. The truth is that what you see online isn’t always what it appears. Everyone has struggles, regrets, bad experiences, and likewise. The sooner you realize that the better you can learn how to live your most satisfying life.

Be open-minded.

Being open-minded is the best quality. There are billions of personalities in this world and everyone is different. Rather than judging others and expecting things to go one way, we should be more open-minded. And, everyone can be a little more open-minded. Being open-minded can help you accept changes, be optimistic, learn from all and moreover, it’s peaceful. Instead of worrying about what everyone else is doing, you can relax, have less tension, and just accept those nearby you.

Don’t waste your precious time being negative.

You are ruining your time when you are being negative. Rather than draining your energy on things like living on regret, you can live a much better life if you use your time on things that matter. So when a negative situation arises, tend to find something good in it. Even though it can be hard to think about the positive when you are enduring something negative, noticing a small amount of positivity will help you live a much more peaceful life overall.

Through the power of positive thinking, you can use a wrong encounter to learn something new about yourself, to recognize you made a mistake, to come up with a new idea you never imagined before, and more.

Travel to different places.

There are many wonderful places in the world, and I plan to explore them all. Traveling to different places can help improve your self-esteem, open you up to new activities, and may even make you a little uncomfortable, which is okay! Plus, doing something unusual will take you out of your comfort zone so you can live life to the absolute.

Write down your ideas in a journal.

While I do have my own journal, I have this blog, which works as a journal in a way for you too. Keeping a journal can help you think about your past, and it also allows you to see the progress you are making towards your goals and dreams. Plus, speaking your heart out every so often is great for your mind and soul.

Learn something new.

Discovering new things has many positive effects — you can work outside of your comfort zone, challenge yourself, gain confidence, find that you are capable of things you never realized, and more. The most recent thing I’ve learned how to do is to Live my Life by Choice. It was terrifying at first, but now I am living my best life because of it. Learning new skills has become easier than ever with videos, blogs, online courses, free books, social media, etc.

“Last but not the least, Love life”

Final Words

Learning to live life to the fullest is a big start in identifying a coach who can direct and show us the path that will lead us to our greatest feeling of happiness and fulfillment. We all need time to rest in a sense of satisfaction, but staying in one place for a long time will leave you feeling a lack or scarcity of something in life. See what makes your life fulfilling and go after it.

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Myths About Mental Health.

Encountering mental health problems, especially in the primary stages, is often upsetting, disturbing, and scary. Although the problem receives increasing awareness and analysis, still there are many myths and facts connected with mental health.

Sadly, there is still an important stigma connected to mental health conditions, with much of this relying on outdated thinking and opinions. As with many things in life, the more information we are loaded with, the less likely we allow myths to influence our opinions.

Browse through the widespread myths here to rethink mental health.

Myth: "People Are “Pretending It” or Doing it for Attention"

No one would pretend to have a physical weakness, so why would anyone pretend to be mentally sick? Although the special traits of mental health situations may not always be visible to the untrained eye, it does not mean that they do not exist. The causes and resultant signs of mental disturbance are generally studied and are attributed to certain causes and triggers.

 
Myth: "Having a Positive Outlook Can Heal Depression"

Often, people have this misunderstanding that if a person is depressed they need to just think positive or try their best to bounce it off.

Depression is not just a feeling of grief, but a severe medical condition that affects the physiological functioning of the body. Cognitive therapy and medications can help address the underlying traits and causes of depression.

Myth: “Mental breakdown is incurable and lifelong”

With the proper set of help, treated appropriately and immediately, most people recover fully and have no additional experiences of illness. For others, mental illness may happen during their lives and need continuous treatment. This is the same as many physical diseases, such as diabetes and heart conditions. Like these other long-term health situations, mental health can be controlled so that people live life to the absolute.

Although some people become disabled as a result of ongoing mental sickness, many who undergo even very major issues of the disease live full and productive lives.

Myth: “People having a mental illness is threatening”

This false judgment holds some of the most damaging stereotypes for people with mental illness. People with a mental disorder are hardly dangerous. Even people with the most critical mental illness, whose traits may cause them to act in strange or unusual ways, are rarely dangerous.

Myth: “People with mental health ailments cannot work”

An old-fashioned but persistent myth is that people with mental health issues cannot handle work or be productive in the workforce. This is totally false.

Someone being with a particularly severe mental health condition might be unable to carry out regular work. However, the majority of people with mental health concerns can be as productive as selves without mental health complexities.

Myth: “Only people without buddies need therapists”

There is a huge difference between structured talking therapies and conversing with friends. Both can help people with mental health conditions in different ways, but a trained therapist can address issues constructively and in ways that even the best of friends cannot do.

Also, not everyone can open up solely in front of their nearest and dearest. Therapy is confidential, goal-oriented, and entirely focused on the individual, which is not usually possible in more informal chats with even close friends.

Myth: “You Don’t Need Therapy. Just Pop a Pill Instead”

Many people often resort to sleeping capsules and other forms of self-medication to cope with their mental health condition. When it comes to treating a mental health problem, there is no right way to improve. Often a problem will be put on medications depending on their health. However, in most cases, a person will need a combination of therapy and medication to overcome their weakness.

Instead of self-diagnosing and self-medicating, it is best to seek professional help to discover the best treatment plan.

Myth: “Mental illness is caused by an own weakness”

A mental illness is not a personality imperfection. It is caused by a complex interaction of genetic, biological, social, and environmental factors. Seeking and accepting guidance is a sign of resilience and strength.

In a nutshell, mental health conditions are normal, but treatment is possible. We must all work collectively to exclude the myths and stigma associated with mental disorders. Although society’s understanding of mental health concerns has come on leaps and bounds related to just a decade ago, we still have hills to climb.

Don’t be hesitant to ask for assistance. Mental illness is nothing to be embarrassed about. Being aware of mental health issues and discovering the truth can assist you and others. It can even protect beings.

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Tips & Tricks To Boost & Improve Your Mental Health.

Mental health is the basis of a healthy life because it shapes how you feel everything from daily tasks to physical illnesses. Studies show there's a link between mental health and heart disease.

Managing & having a balance of your feelings and handling everyday difficulties is a crucial part of keeping your overall well-being, but sometimes this is easier said than done.

Keeping up with your mental health means seeking support from a mental health professional, but it can also mean taking steps needed to support your mental and emotional wellness.

In this blog, we’ll explore what comprises good mental well-being, how to recognize the state of your mental health, tips to enhance your daily mindset, and what positive outcomes you’ll have as a result of better mental health.

The Elements of Mental Health

Having sound mental health means that you’re in the right framework of understanding to be successful in every phase of your life. It doesn’t mean that everything is perfect or there are no issues present; it’s quite the reverse. Sound mental health implies when issues arise, you can deal with them without getting affected. Identifying problems and actively working to overcome them instead of giving up to stress is also a component of positive mental health.

How to Assess Your Mental Well-Being?

The best thing you can do is look for common traits that would indicate your mental health demands attention. These symptoms may include:

• Anxiety
• Mood Swings
• Appetite Changes (loss of or gain of)
• Apathy
• Impatience
• Sadness (without any particular cause)
• Thoughts of Suicide or Hurting Others
• Hypersensitivity
• Difficulty in Concentration
• Insomnia
• Social Withdrawal
• Disconnection from Personal Interest

If you experience one or more of these signs for a longer period of time, seek help from a medical expert. In the same way that it is adequate and essential to receive treatment for a physical injury, there is no embarrassment in seeking help for mental issues.

Here are some of the tips and tricks you can do every day to boost & improve your mental health:

Begin your day on a positive tone - Having a morning routine is great, but making sure you're starting your day on a positive note is necessary, too. Showing gratitude, whether it's towards yourself, someone else, or something else, can promote your mental health and emotional well-being.

Instead of firing up your social media apps as soon as you wake up, take some time to compliment yourself or to notice something or someone you're thankful for. Developing feelings of self-worth can have a great effect on your mood, and keeping a diary of the things or people you're grateful for can help fill you with happiness and peace.

Meditate - Despite your spiritual or moral beliefs, meditation can be a powerful, joyful way to reduce stress and improve your mental health. Whether you choose to follow an in-person guide at a class or workshop or download an app on your phone, many resources can train you to relax and breathe in a mindful way.

Make time for exercise - We all know that exercising regularly is an essential part of managing a healthy weight, and you may also know that it helps your heart. But exercise also serves your brain supporting cognitive function, improving mood, and overcoming stress and anxiety. Physical activity stimulates the release of endorphins, which help in reducing stress and anxiety. It also stimulates the release of dopamine, serotonin which helps improve your mood.

This means that regular exercise, even if it's just 20 minutes a day, can help you cope with anxiety and improve your overall mental health. It's also a great way to feel a sense of accomplishment, as well as a healthy way to take charge of your life during a time of uncertainty.

Remodel your diet plan - One factor that can add to poor mental health is the lack of nutrition your body gets by depriving it of healthy foods. Rather than opting for processed or junk foods, focus on more natural options. Whole grains, fruits, vegetables, fish, and nuts all provide a better lifestyle that encourages positive mental health.

Socialize - Social distancing will remain relevant throughout the COVID-19 pandemic, but social distancing doesn't have to mean being socially isolated. From phone calls to video chat and other digital media, there are plenty of ways to stay connected with friends and loved ones through the pandemic.

And this matters, since, like many creatures, humans are social creations. Socializing can mean opening up to someone about a problem or concern, but it can also mean just being kind to others more in common. Placing your trust in others, as well as receiving trust from others, can improve your emotional well-being and build self-worth.

Plus, socializing with another person can be a great way to discover new things, recollecting happy times in the past, as well as serve as a second set of eyes to help find the silver lining in a stressful or frustrating state.

Help others - One of the best ways to get out of your headspace is to concentrate on others. Volunteering can be a great way to improve your self-worth and truly make a difference in your community. Choose an activity or club that follows your passions and offer your time. The pleasure you’ll feel is endless.

Don't be hesitant to seek help - Accepting that you're struggling is hard, but there's no regret in it. If you feel like stress, sadness or negative feelings are starting to pile up, try disclosing to a friend or family member. Talking to someone about your concerns can help you process your emotions, and may help reduce some of the burdens you're holding. All of these things can help improve your mood.

If you're concerned about your mental health, you should seek help from a mental wellness coach or mental health expert. This expert team is equipped to provide consultations, evaluations, counseling, and treatment for a variety of mental health complications. Visit this page and fill up the form to know more in detail and schedule an appointment in case if you need professional help.

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Counseling vs Medication: What should you prefer?

Universal confusion remains between Psychiatrists and Psychologists, they are often used as synonymous but do very different work. Both are key professions in the area of mental health and behavior but are not identical.

Psychology is the scientific study of the human mind and behavior. People who practice Psychology are known as Psychologists and study how human beings think, act and feel in different social contexts. They are specialists in human behavior.

Psychiatry is a part of medicine that deals with the treatment of mental health, emotional disturbances, and abnormal behavior. They look at biological, neurological, and biochemical abnormalities to diagnose mental disorders and prescribe medications to treat them.

ReLive-Because YOU Matter aims to Help Adults & Couples Gain Mental Strength & Emotional Balance to ReLIVE a THRIVING RELATIONSHIP + FULFILLING LIFE Not by Chance, But by Choice with Clarity, Congruency, Consistency, and Credibility through Mental Wellness Coaching.

We believe in the power of cognitive behavioral therapy & psychological counseling to help people overwhelm depression, stress, trauma, and other mental and emotional difficulties. Based on our own experiences we know that therapy & counseling is very effective and it encourages people to grow, heal. Anyone going through Certain mental blocks or wellness Challenges can Refine, Recover & ReLive a life they love.

While we prefer and believe in therapy, we don't share the view of other therapy-focused sites that medication is morally or medically inferior to therapy. Research advises that medication and therapy are likewise effective and that who responds to what depends on an individual. Whether medicine, therapy, or a mix of both works but it depends on different conditions and preferences.

We want you to heal and recover using what works for you. Our aim with this blog is to give you a clear and brief summary of expert opinions and research results to help you make a decision about the treatment plan you want to attempt.

How To Choose Between Medication and Counseling?

Medications, Counseling, and their sequence have been shown to help people with emotional or mental problems. Different kinds of problems, however, will react adversely to various treatments; therefore, choosing the right treatment can be difficult. Your choice of treatment should be based on the best available scientific evidence, as well as your willingness to try these treatments and to stick with them. Whatever the decision, these treatments should be reviewed with your psychiatrist, psychologist, or mental health expert.

Here are some ideas to consider:

For clinical depression, two sets of psychotherapy called cognitive-behavioral therapy and interpersonal psychotherapy are considered. There is some indication that combining counseling and medications may be more effective than either treatment alone.

For anxiety disorders, cognitive-behavioral therapy, and anti-anxiety medications have all been shown to be effective. Research generally shows that coaching and counseling are more effective than medications and that adding medications does not significantly enhance outcomes from therapy alone.

For alcohol and drug use disorders, environment-based therapies are helpful. People with severe substance use problems may also help from the addition of certain medicines that lessen cravings or intoxication impacts.

For bipolar disorder, most people will require treatment with mood-stabilizing medications. Research suggests that adding cognitive-behavioral or family coaching to the treatment can improve functional outcomes.

For problems with parenting, relationship, or adjustment, counseling is usually the primary recommendation. This treatment can help you build skills and respond more properly to the situation.

Quick Results vs. Long-Term Healing

Both medication and therapy have definite benefits, and research shows that neither is enough in all cases or under all situations. One factor that is important to consider is timing. Overall, medications take effect faster and have stronger effects in the early stages of treatment, while therapy takes longer to have an effect but allows constant effects that get stronger over time.

This is the reason many people choose to combine both forms of treatment, particularly when the symptoms are severe. Medications can help you stabilize more instantly after a mental health crisis while engaging in therapy can improve your possibilities of long-term recovery and reduce the risk of loss when or if you stop using psychiatric medications.

Counseling vs. Medication: Access, Quality & Cost

Research implies that while both medication and therapy are cost-effective, counseling may be more cost-effective over the long term than medication. However, individual factors will decide on what form of treatment is most affordable for you. The most important thing is to acquire treatment at all. As the World Health Organization says, "Treatment of the depressive disorder is cost-effective in comparison to other treatments."

Some people choose medication as their preferred long-term treatment simply because it's what works best for them. Others choose it because it fits into their plan and budget better than therapy does. But if you are looking for effective and long-term healing, it's always better to talk to a counseling psychologist or mental wellness coach, it's more affordable and you're more likely to keep it over time, which is a crucial factor in steady recovery.

On the contrary, if counseling suits your budget and schedule, the constant experiences and lessons you gain from it can help keep you mentally well and prevent relapse long after you've stopped going, making it more helpful and affordable in the long term.

Counseling is less efficient if you don't do your homework in between sessions or don't apply what you're learning in the therapy room to your life outside of it.

Conclusion :

Both medication and counseling are effective ways to treat mental health conditions. Whether you should prefer one over the other, combine both, or use each at a different time in your recovery depends on several factors.

The most important information to consider for you comes from your personal experience. Trust yourself! Even if the first thing you try doesn't work, or doesn't work as well as you'd hoped, it puts you a step closer to discovering what does. Everything you try will increase your self-knowledge and take you along your path of recovery.

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Happy Reading!

The Most Common Mental Health Issues. How mental wellness coaching helps you deal with them.

 

Mental health is one of the most heated topics right now and the reasons are not far-fetched. People are becoming more stressed lately due to activities that are involved in our daily lives.

An ordinary person who reads the previous statement might doubt the relationship between physical activities and mental health. Whatever lifestyle an individual prefers to embrace, it always has lasting effects on an individual’s mental state.

Most people can deal with their mental illness through medication, counseling, or both. This page lists some of the most common mental health issues and mental breakdowns.

Increase in anxiety levels - Everyone encounters anxiety and fear at times – these are normal human emotions that help us deal with uncertainty. With all the activities people experience every day, it is common for their anxiety levels to increase. There are never-ending deadlines to meet and work goals to achieve. Many people still have to shuttle between their profession and personal lives.

Depression - Depression is a mood disorder characterized by a lowering of mood, loss of interest and enjoyment, and reduced energy. It is more than just feeling low. When you start experiencing a mood disturbance, sadness, anger, or lack of willpower to be involved in activities, they’re signs that you’re heading towards depression. It’s natural for humans to feel down at some point. However, if it becomes regular and for a prolonged period of time, it is a symptom of depression.

Mood Swings - When your mental state isn’t normal, you can suffer mood swings. You might feel irritated, unhappy, uninterested, cranky, and angry. Treatment for these mental health disturbances can involve therapy, education, and medication.

Low self-esteem - When you suffer from an unhealthy mental state, you’ll lack self-confidence, feel uncomfortable, not loved, be unable to manage tasks, etc. You’ll have low opinions of yourself, and you can easily be hurt by others.

Bipolar affective disorder - Bipolar disorder is a mental health condition that involves a series of intense low and high moods. A person with bipolar disorder may cycle between feeling extremely energetic (‘manic’), and feeling very low (‘depression’). The cycle of manic and depressive traits is different for everyone. For some people, events can last for three to six months and happen every few years. Others may encounter shorter but more regular events over one year. Treatment with medicine may stop the symptoms, or make them less powerful.

Eating disorders - Eating disorders are severe mental breakdowns. They can affect people of all age groups, genders, and lifestyles. The number of individuals with eating disorders is rising. We study more about eating disorders now than ever before. Yet, many people live with these disorders for a long time without any treatment.

The most common risk factors for the origin of an eating disorder are:

body anxiety
Excessive dieting
depression.

Obsessive-compulsive disorder - OCD is an anxiety disorder that usually begins in late childhood or early teens. People with OCD struggle with repetitive and persistent feelings, thoughts, or desires that are intrusive and unwanted. They are usually aware of the illogical and extreme nature of their obsessions. However, they are unable to control their obsessions or hold their urges.

Psychosis - People affected by psychosis can feel illusions, hallucinations, and confused thoughts. Medication and psychological support can relieve, or even reduce psychotic symptoms.

Symptoms of psychosis involve:
confused thinking
changed behaviors and feelings.
delusions – false opinions that are not shared by others
hallucinations/illusion – hearing, seeing, smelling, or feeling something that isn't there.

Lately, health coaches have included physical activities in enhancing mental health. Sources have found that the best form of improving mental health is blocking adverse medical conditions, and they have identified exercise, yoga & meditation as precautionary measures.
Benefits of wellness coaching on mental health

Anxiety reduction. Productive health coaching will assure you to overcome your anxiety levels. You’ll feel less anxious than you used to, and it’ll bring relevant calm to your body.
Enhanced memory. There aren’t many things more helpful to people than improved memory. For most activities, cognitive ability is essential. Memorizing and identifying details are quite important for growth and progress.

Boost self-esteem. A Wellness coach will help you improve your self-esteem. You’ll stop seeing yourself as a failure, not many people will be able to hurt you, and you’ll deal much better with rejection and criticism. Overall, you won’t be scared to take up challenges.

Improve moods. With the help of a wellness coach, your moods are likely to improve. You’ll be devoid of all the mood swings you used to encounter. You’ll feel happy instead of angry, your activity rate will rise, and you’ll put up a pleasant look.

Enhance Relaxation. People with mental conditions usually suffer from restlessness. Their mental distortion limits them from getting the required rest they deserve. However, with the help of a wellness coach, you’ll enjoy better relaxation techniques. You won’t be deprived of rest, and your body will always be in a comfortable state.

For those who are depressed or are not feeling mentally healthy, a wellness coach will set up working sessions to ensure they overcome their mental illness.

Here are some of the Ways Wellness coaches use to deliver the best results, using different strategies.

 
Counseling. Wellness coaches offer profound counseling to clients depending on the situation. Based on the information provided about various aspects, they provide quality information on problems and counsel their clients to see the various alternate solutions for a specific problem. They shift their mindset and help their clients to reframe the problem with a growth mindset.

Constant communication. A Wellness coach understands that effective communication with clients is the best way to keep track of their progress. It can be done in person or online.

Exercise. Since it has been established that exercise can enhance mental health, wellness coaches set up different exercise regimens for their clients to practice. While keeping in mind that exercise shows a positive result not only on physical health but also on mental health. It should be practiced very seriously as a means to fight mental health issues.

If you’re interested in learning more about improving mental health, you can always take up help from a wellness coaching expert available online and offline.

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How Sleep Can Impact & Improve Your Mental Health.

 

An important part of staying fit and strong is to take care of your own mental health. There are lots of things you can do to make sure you keep yourself mentally healthy. One of the main aspects is sleeping patterns. Sleep and mental health are closely related. Extreme drowsiness or the lack of it does not just affect your physical health but also your mental health. If you fail to get a minimum of 7-9 hours of sleep it can affect your mental strength and your vision of life in a massive way.

The relationship between mood and sleep is quite complex as disturbed sleep can bring in clinical depression as well as psychological issues but all these can further deteriorate sleep.

Here are some of the general mental conditions that are caused by sleep irregularities.

Bipolar Disorder
Anxiety Disorders
Depression
ADHD

If you are suffering from any of these, you should immediately consult with the specialist so that the exact diagnosis can be done and treated before it is too late.

While you might not be able to manage the situations that intervene with your Sleeping patterns, you can adopt habits that improve sleep.

Begin with these simple tips.

 
Pay attention to what you eat and drink - Don't go to bed empty or packed. In particular, avoid heavy or fat meals within a couple of hours of bedtime. Your discomfort might keep you up.

Adhere to a sleep schedule - Set aside no more than eight hours for sleep. The prescribed amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to achieve this goal. Go to bed and get up at the same time every day. Being consistent strengthens your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes, leave your room and do something relaxing. Listen to peaceful music. Go back to bed when you're tired. Repeat as required.

Limit small naps - Daytime naps can interfere with nighttime sleep. If you wish to nap, limit yourself to up to 30 minutes and avoid doing so late in the day. If you work late at night, however, you might need to nap late in the day before work to help make up your sleep debt.

Regulate problems - Try to resolve your problems or anxieties before bedtime. Write down what's on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting prepared, setting priorities, and assigning tasks. Meditation is a great tool to reduce stress.

Include physical activity as daily habits - Regular physical activity can improve better sleep. Avoid being active too close to bedtime, however, a busy day outside might be helpful, too.

Stop using electronic devices an hour before bed - Stop using electronic devices, like your cellphone, laptop at least an hour before bedtime. Instead, grab the novel that’s been tucked away in your nightstand and start reading before bed. You’ll notice how quickly you fall asleep and how much better you’ll feel the next day.

Now, most of us have an irregular sleep pattern, but if very often you are facing trouble while sleeping, reach out to an expert. Recognizing and managing any underlying reasons can help you get the better sleep you deserve.

So, now you got an idea of how to improve your sleep. Let’s talk more about how sleep can help to cure your mental illness, depression, and anxiety.

A lack of proper sleep can cause depression. Getting a night of good sleep is part of taking care of an individual, a healthy lifestyle, and will help to ease depression.

Depression is caused by unprocessed sentiments and concentrating on the past, being angry about things you feel you don’t have a right to have, and not getting enough sleep.

Anxiety is caused by concentrating on the future. Bothering about tomorrow will cause you depression, which is why so many influencers and coaches promote the importance of MINDFULNESS & MENTAL WELLNESS.

Mindfulness is being present on what is in front of you right now being engaged in what you are doing at the moment.

While making coffee, brushing your teeth, and cooking you can be mindful. Mindfulness brings you out of the mist of multi-tasking and the delay of what is in front of you. Many people run away from the way they feel by mindless doing. Emotions are a part of life. Discovering how to process and let go of these emotions will help you well and keep your mind clear and focused.

You can all get benefits by just improving the quality of sleep. For many of us, it may be a case of making small lifestyle or mood changes to help in better sleep. Up to one-third of the population may suffer from insomnia (lack of sleep or poor quality sleep) or other sleep difficulties. These can influence mood, strength, concentration levels, relationships, the energy to stay alert and use at work during the day.

If you keep having sleep problems, there may be some root problem, which you should consult a therapist or a wellness coach. Treating sleep problems alongside mental health problems can help address both symptoms and conditions, leading to quicker healing.

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Tips To Become Peaceful Parent to Raise Happy Kids.

 

Once children enter toddler years most parents strive to keep their sanity. Toddler years are not comfortable. You may wonder, ‘How to be a calm parent?’, when in the midst of temper outbursts and situation control issues.

Let’s face it. Parenting is challenging yet very rewarding! Respect is the key to any relationship.

Give it to your children; they will be gratified and you shall get it back as well.

When parents are asked what they want for their children? The most obvious reply is, they want their children to be happy.

Kids have a very active mind and a high grasping power. A lot of us still remember the poems and lessons learned during childhood. If the children learn meditation and the art of controlling their minds at the initial stages of life, then they can do wonders in life. Firstly, the parents should learn to practice meditation, then their impact of thoughts and emotions will affect their child. The children model their parents the most. If parents sit in meditation in silence for some time, the children would surely follow them.

And, to get a peaceful mind, children should be brought up in a safe & loving environment. They need to be protected from negative thoughts of life till they become adults. They should get a playful company & environment.

Research shows that yelling makes children more aggressive, physically and verbally. As a parent, raising your voice to the point of screaming scares children and makes them feel uncomfortable and controlling. It has been shown to cause long-term results, such as anxiety, low self-esteem, and raised aggression. A parent who is calm is supportive & nurturing which makes children feel loved and accepted in spite of their bad behavior.

So, let’s check out the steps to have a peaceful, and happy mind for kids

Teach Optimism - Children who are trained how to think and interpret the world optimistically are half as prone to depression when they later go through the puberty phase. It’s a parent’s duty to teach their kid to think positively and have a positive mindset in everything around them. It can only be done when parents work on themselves. Optimistic children are more successful at school, work and life. They are healthier and live longer. They are less likely to deal with anxiety, depression, and panic attacks. And, end up having a more happy and peaceful life.

Teach Emotional Intelligence - Emotional Intelligence is an art and not an inborn quality. Encouraging kids by showing them that you’re listening and trying to understand the feeling can help them achieve Emotional Balance. If you see them getting upset about something, ask them what they are bothered about and how they are feeling. Ask them the importance of identifying the right emotions and expressing them in words. For some younger kids, visual support might help.

Give yourself a timeout - Timeouts aren’t just for kids. Adults also need timeouts or short breaks to calm down. Taking deep breaths, give yourself a few minutes to allow a level of reason to respond to your mind. You’ll be in a better place to make relevant parenting judgments.

Clear Expectations - Another great way to help kids to have a strong mindset is to make your expectations clear and consistent. It’s important to keep it low and simple. Informing them in advance about the expectation and your views, help them to make their mind accordingly in advance and it is easily acceptable.

Give more options - When kids are asked to do things they’re not likely to feel passionate about, giving them options may reduce outbreaks and improve acceptance. For example: “You can either come with me for shopping or you can go with Dad to pick up your brother.” Or: “You can get ready for bed now and we can read a story “Giving two options helps in reducing the stress.

Be sure you understand the situation - Why get annoyed with your kids before you know the facts? Ensure the problem is not a possible miscommunication.

Learn and practice relaxation techniques - The more relaxed you are in daily life as a parent, the less likely you are to become angry. Relaxation techniques can also be effective after the event. Discover how to self-soothe. It’s a skill that can be acquired.

Sum up :

Avoid letting anger, disappointment, and worry get the best of you. As a thoughtful, generous human being and parent, you have options available to you. Seek to find clarifications and peace rather than giving in to your quick impulses.

Lastly, allow your child to figure out what works best for him/her to have a calm and peaceful life. And continue following them mutually. The valuable life skill of being able to have a calm and happy mind will lead to having better connections and improvement at home and outdoors.

Do let me know in the comment section if any of these tips and tricks have helped you to pull out in a positive and more effective way.



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10 Ways to Increase Your Productivity and Peace of Mind.

     

A lack of productivity leads to a lack of peaceful life. When you can’t see yourself making progress or getting things done, you get worried and become stressed. That’s why it’s so important to learn how to be productive as well as lead a peaceful life. It’s hard to be happy when you feel like you’re not that productive in your work and can’t seem to make progress. But if you can figure out ways to be more productive, you can become a happier and fulfilling person.

Learn how to be productive with the 10 tips below and reclaim your everyday productivity and your peace, once and for all.

Celebrate the small Milestones - Whenever you complete your planned daily tasks and check off your to-do list, you release a “happy hormone” in your brain called dopamine. This helps you to keep motivated yourself to move forward and do even more. For example, after I finish drafting this blog, and I’ve ticked it off my list of things to do today, I’ll get a nice burst of “Dopamine Hormone” releasing from my brain. The best part is, it has zero side effects!

Plan to have a Schedule of the Day- The most productive people have a plan in advance for the day. While having your morning rituals, you can plan the schedule of the day, which will help you to work more efficiently and get the work done without any hurdles. Eventually, it will boost you to work more productively and peacefully.

Wake up early - This is one of the most underrated hacks used on the earth. Waking up 30 minutes earlier than the regular time helps you to complete the work before time and leaves you energetic. To increase your productivity you may use this time to walk, meditate, or get a head start on the day.

Never forget about your passion - I still remember the proverb, "All work and no play makes Jack a dull boy", which is so true and relatable when you are least interested in your passion or left no time to explore your passion. In the middle of work and success, never forget all the passion you had in your teenage times. Passion is a great short escape from your regular life. Maintain a balance between work and passion for your personal growth and development.

Shut down the digital disruption - Yes, going digital detox is also a good way to get peace of mind in your life. It may sound weird, but unplugging your digital devices while at your work or at home is a great way to eliminate distractions and stress.

Take breaks to relax - Relaxation should be a part of everyone’s day, regardless of how busy you may be. Meditate, take a bath, or have a cup of tea or a coffee. Read, listen to music, or watch TV. If you’ve been productive all day long, you deserve some leisure time. It will help you to recharge your energy and will eventually help you to sleep at night peacefully so that you can have another productive day tomorrow.

Be positive and have a grateful attitude - A positive attitude goes a long way in making you a better person. So, try to wake up with the mindset that you’re going to be happy today. Start by finding something to be grateful for; everyone has at least one good thing in their life, so never forget to count your blessings.

Avoid interruption - Interruptions are among the biggest obstacles to both productivity and peace. Every time you’re interrupted in the middle of a task, your level of productivity takes a hit. We all face obstacles while working on an important project or task, the best way to not get affected by the situation is to avoid the obstacles that come in halfway. Avoid letting people know that you have some important task to do, so it will help in minimizing the unwanted disturbance.

Measure your success - Now and then, it’s a good approach to measure your outcomes and see how things are proceeding along. How’s your progress? Are you moving on the right path? It’s always a good idea to keep an eye on your success constantly. Of course, to trace your progress, you need to set a benchmark so you know that you’re on your way to completing any big or small goal.

Recharge yourself - Calculate how many hours of sleep your body needs and make sure you get it. Take time to walk, exercise or relax to recharge throughout the day and after work. One study found that the best way to assure constant productivity throughout the day is to work for about 50 minutes, followed by a 15-20 minute break. Sleep restores both the body and the mind. Without it, you won’t be productive or be at peace. Getting the right amount of sleep at nighttime is necessary.

The Bottom Line:


Peace and productivity go hand in hand. When you’re happier, you’ll be more motivated to get things done. And when you get things done, you’re more likely to get peace.

Wake up early and start your day by thinking about things you’re thankful for. Set a schedule, delegate as many tasks as possible, and reduce distractions by unplugging your digital devices.

Take a lunch break, end your workday at a reasonable hour, and enjoy dinner with family or friends. Create an evening routine that includes leisure time, family time, and plenty of sleep.

With these 10 useful tips, you’ll learn how to be productive and find more time to do the things that make you happy and will lead you to a peaceful life.

Begin with small things and take up each idea one by one. That way, you can increase your productivity, and create joy along the process.

Still, if you feel like talking to a counselor or the wellness coach for a piece of better advice and understanding, feel free to connect with @relivewithsangeeta  @relivebecauseyoumatter