5 WAYS TO OVERCOME YOUR OVERWHELM

Feeling overwhelmed? First of all, that’s ok. It’s normal to feel out of control sometimes.

But getting swept up in overwhelm shifts our perspective of ourselves, allowing self-doubt, anxiety and helplessness to creep in and set-up shop in our head.

Big projects can seem unachievable, juggling between family, friends, work and me-time is harder than usual and even the smallest of tasks can leave us frustrated.

In times like these (and we ALL have times like these), here are a few ways we can overcome our overwhelm and get back on track to living our best life.

Accept the anxiety

We’ve become a society of people who are always striving for those feel-good feelings. The warm and fuzzies. And we do whatever we can to avoid any negative feelings: sadness, anger, worry, anxiety. Rather than avoiding them, accept the fact that you’re overwhelmed and stare the anxiety straight on. This will cause you to look at the big picture and take action.

Say no

Whoever came up with the term “Yes Man” has a lot of explaining to do. When did we forget that it’s actually ok to say no to someone, decline to take on extra work or back out of something because it no longer feels like the right thing to do? I say, a long time ago.

Saying no can be an incredibly liberating thing. It might take some time to practice and execute but the results are well worth it.

Ask for help

Stop thinking you can take on the world on your own.

There’s nothing wrong with asking for or accepting help from others. Most people are innately driven to help others and feel valued when they are asked for help.

This is something that does come easier to women, so guys – if you’re struggling to keep up, just swallow your pride and get some help.

Focus on right now

Not the end of the project, the impending deadline or the 17 things on your to-do list that only keeps growing.

Focus on the present moment and change your mindset that everything needs to be completed right now.

That said, take some time to plan how you’re going to tackle it all. Set aside ten-twenty minutes each day to set a schedule, time-block or reflect on what you’ve already done. Planning can make the world of difference. Just knowing you have a plan in place will naturally calm your mind and just go about ‘getting it done’.

Stop multitasking

By definition, multitasking means that we are doing too much.

Scientifically speaking, multitasking causes your body to produce more stress hormones. Seriously. Our short-term memory weakens, we use up all the glucose way too quickly and it leaves us feeling exhausted.

So doing more actually results in less efficiency. Go figure.

5 Things to Do (And Not Do) to Support Someone with Depression

Depression is a drag. Everyone who has it experiences it differently, but we all agree that it sucks.

Sometimes, however, I wonder if people who don’t have it understand – like really truly understand – just how overwhelmingly painful it is.

For example, while it seems that people most commonly use the term to express fleeting feelings of sadness or disappointment, depression is actually a chronic physical illness with symptoms that are mostly invisible.

And although we’ve come a long way in our ability to treat it, we still don’t really know what causes it or why treatments work and don’t work.

It’s an exasperating disease to live with because being sad or frustrated or sleepless or numb for long, repetitive periods of time is exhausting – especially when you can’t prove to anyone that you’re really sick.

Even if your depression is manageable enough for you to leave the house, it can affect everything in your life.

It can interfere with your productivity, or even just the way you seem to your superiors at work – which has consequences for your performance reviews and ultimately the stability of your employment.

It can make your loved ones and friends want to be around you less because many people dislike the kind of negativity depressed people can become steeped in.

In its worst form, depression can lead to death. It’s a serious and draining disease to live with.

In a broad sense, fortunately, having depression doesn’t make you quite the social pariah it used to.

5 Things to Do (And Not Do) to Support Someone with Depression

Depression is a drag. Everyone who has it experiences it differently, but we all agree that it sucks.

Sometimes, however, I wonder if people who don’t have it understand like really truly understand – just how overwhelmingly painful it is.

For example, while it seems that people most commonly use the term to express fleeting feelings of sadness or disappointment, depression is actually a chronic physical illness with symptoms that are mostly invisible.

And although we’ve come a long way in our ability to treat it, we still don’t really know what causes it or why treatments work and don’t work.

It’s an exasperating disease to live with because being sad or frustrated or sleepless or numb for long, repetitive periods of time is exhausting – especially when you can’t prove to anyone that you’re really sick.Even if your depression is manageable enough for you to leave the house, it can affect everything in your life.

It can interfere with your productivity, or even just the way you seem to your superiors at work – which has consequences for your performance reviews and ultimately the stability of your employment.

It can make your loved ones and friends want to be around you less because many people dislike the kind of negativity depressed people can become steeped in.

In its worst form, depression can lead to death. It’s a serious and draining disease to live with.

7 Nutritious Healthy Late Night Snacks For Weight Loss

Eating the right food before bed time whether to get a good night sleep and doze away or to wake up fresh in the morning. Many foods contains substances which helps you get better sleep at night. Check out these nine healthy late night snacks that will help you sleep better and help weight loss.

ALMONDS

Almonds are a rich source of vitamins, minerals and magnesium that helps you to sleep and are very healthy. Medical studies tells us that when the magnesium level is low in the body it is harder to sleep.

CHERRIES

Researchers believe it’s the combination of melatonin and the anthocyanins in montmorency tart cherries that helps you sleep better at night. Eating cherries or drinking cherry juice will get you sleepy in no time and it helps in weight loss as well.

TEA

Worried about sleep? Have a tea before bed. Tea helps to reduce stress, indigestion and it can give off better sleep.

DAIRY

Old theory suggest that warm milk can make you sleepy, but the truth is any dairy product can help. Calcium (found in cheese, yogurt, milk and any other dairy products) helps the brain use the tryptophan found in dairy to create sleep-triggering hormone melatonin and is very healthy.

RICE

Eating white rice will significantly slash the time it takes you to fall asleep. White rice has a high glycemic index which helps to sleep better.

FISH

Most fish are rich in vitamin B6 which creates the sleep inducing hormone melatonin helping you sleep right away. Especially tuna, salmon, snapper and halibut. All are rich in protien and are very healthy.

BANANAS

Bananas are also a very rich source of vitamin B6 which triggers melatonin to doze off. Eat two bananas or make a banana shake before bed time and you will doze away before you even know it.

SLEEP BETTER ,4 Tips to get a good night sleep

Yes sleeping routine is important. Doctors say that every two hours one of the body organs get cleansed by itself. This process will get affected if you change your sleeping routine. It is best to hit the bed around 9:30 PM and get up around 4:30 AM. Sleeping well directly affects your mental and physical health and the quality of your waking life. There is a solution. These are the few tips that will help you to sleep better at night.

AVOID EATING
Think again if you really need that last bag of chips before bed time as eating right before the bedtime will make you gassy, weaken dietary habits resulting in weight gain and poor sleep. Experts recommend your last big meal of the day should be atleast 2 – 3 hours before bedtime. This will overall increase your sleep quality, health and improve productivity through out the day.

COMPLETE DARKNESS

Human evolution have evolved us to work during the day and sleep throughout the night, this cycle causes a sleep hormone in our body to control when our body needs rest and when to wake up. Light exposure have a major role in this as light sends a signal to our brain that it is time to be alert and work. Now that we have so many lights surrounding us through out the night time also in this modern age, our primitive brains tells us to stay alert and energetic thus causing poor sleep, tiredness and lack of sleep through out the day. It is recommended that you should dim your room lighting 1 – 2 hours before sleeping to gradually tell your brain to activate tiredness and sleepiness.

NO SUGAR BEFORE BED

Late night snackingahelps you sleep better at night? Think again, eating sugary food before bed time increases blood sugar level which stresses the body internally. Some of the most common effects of sleeping stressfully are poor sleep quality, physical and mental disorder and laziness throughout the day.

EXERCISE DAILY

People who exercise atleast 20 – 30 minutes daily tend to sleep better at night. Scientists say that the body heating effect of exercising increases the temperature of the body after which when our body is cooling down the person feels tired and sleepy which helps you sleep better. One of the main reason of sleep deprivation thinking at night of stress in the next day of work, money problems and obesity. Researcher says working out helps you reduce depression and obesity which ultimately improve all the aspects of your health.