Attack Your Comfort Zone

 Many of us feel socially awkward in public. With that constant feeling of anxiety, nervousness, and fumbling to say the right words or crack the right jokes at the right time it takes a lot to interact with people in a social environment. As I go from being a Couch Potato to being a more active person I realize that I have become socially awkward. I believe this happened because I was living the same routine for years ( I go to work back home and then to bed) now that trying I'm trying to live a more active lifestyle I realize I have become socially awkward. Social situations, especially when meeting new people, can be awkward. You may worry about saying the wrong thing, or say nothing at all while you overthink about saying the wrong thing. There might be some awkward laughing and uncomfortable silence. Social anxiety disorder is an intense, persistent fear of being watched and judged by others. This fear can affect work, school, and other daily activities. It can even make ...

Growing older does not mean that fun has to stop. Age should not be the reason a person misses out on engaging in recreational or therapeutic activities. Having a good laugh and sharing enjoyable activities can be a wonderful way to stay actively engaged in life. It’s important to always keep in mind that even as we age, and perhaps lose mobility, fun is still vital to a happy life. With a little creative thinking and planning, seniors can stay active both indoors and out, all year round. There are many fun activities for senior citizens to keep their minds sharp, bodies strong, and spirits high. Below are some great fun ideas for seniors to do. Wii Sports The senior in your life may not be able to shoot baskets anymore, but Nintendo’s Wii interactive console games, in which you move your body instead of pressing buttons or using a joystick, offer a nice alternative. There are a variety of games that the sports-minded seniors can play, including bowling, tennis, and golf, as well as th...

 Living an active life is important to staying healthy. Staying active helps to reduce your risk of conditions like heart disease, diabetes, and stroke. Exercise has also been linked to improved mental health and cognitive function. If you haven’t been active in several years, start out slow. Always talk to your doctor before starting an exercise program, as there may be precautions you should take. In general, you’ll want to start out with sessions of only five or 10 minutes. You can gradually increase the length of your sessions over time. If you’re unable to walk, you can still exercise. Try a chair exercise video, have someone help you with water aerobics in a pool, or play catch with someone from your chair. Throw in some strength training exercises to strengthen your bones and improve your balance, and you’ll be well on your way to a healthy lifestyle. Ways to boost your activity level. Grab the leash and walk your dog.  Your body and your pooch will thank you! Take your...

There's a lot of advice out there about how to get better sleep but some of it is downright unrealistic. It's important to get enough sleep. Sleep helps keep your mind and body healthy. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep.  The good news is, you don't have to completely overhaul your life to get better sleep. In fact, there are a few small, yet very effective, steps you can take toward adopting a healthier sleep lifestyle.  Why your Body Need Sleep  The point of sleep is not just to help you feel more refreshed, but to allow the cells in your muscles, organs, brain to repair and renew each night. Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to no be well rested. Sleep also helps regula...

Are you serious about decluttering, you need to start by taking an honest look at yourself and your behaviors. What habits have you fallen into that cause the clutter in the first place? Not only is clutter linked to overall life dissatisfaction, but a disorganized household can also induce a cortisol response, negatively impacting mental and physical health. Are you realistic with your expectations for organization considering your schedule and the demands of life Clutter is often a symptom and a cause of stress and can affect every part of your life. Only after we understand some of your root causing cluttering problems can you begin correcting them. Declutter your life making space in your life for what really matters might be even trickier than decluttering physical things from your life, but it’s worth it. Decluttering. Decluttering can actually be a life-transforming process in a multitude of ways. Here are some ways to start decluttering your life. This knowledge may just be the...

A couch potato is a lazy person??  If your friend calls you a couch potato, person criticizing the amount of time you spend lying on your couch watching television. That's because when people sit down for long hours at a time, they are likely engaging in educational activities that stimulate the brain, such as reading and doing puzzles, the study says. Many people are couch potatoes. Are you? are you a person who stis around all day watching TV do nothing but eat junk all day? If you answer yes to this question The findings suggest the couch potato lifestyle isn't all that bad, as long as baseline exercise is done from time to time. We know that American adults are couch potatoes. According to the Department of Health and Human Services, only 5% of US adults are physically active for 30 minutes every day, and only one in three gets the recommended 150 minutes of physical activity every week. Active couch potato Did you work out for 30 minutes today? Did you spend the rest of th...

The holiday season is generally thought of as a time of joy and love, but for many people, it’s a time of loneliness. Loneliness happens when you feel socially isolated, and it can have a powerful impact on your mental health. It's easy to jump to the conclusion that others are having more fun than you. People tend to share their good times more than their down days, especially on social media. Seasonal affective disorder.  Some people regularly struggle with depression and fatigue during the winter months. These symptoms may be due to seasonal affective disorder (SAD), which may be triggered by low levels of sunlight. The body responds by producing less melatonin, a hormone tied to sleep, and less serotonin, a brain chemical that affects mood. You may feel better if you seek out sunlight on brighter winter days. You can also buy a lightbox and see if using it boosts your spirits If you're wondering what to do when feeling lonely, here's what therapists, doctors and researc...

As you grow older, you may find yourself spending more time at home alone. Being lonely or socially isolated is not good for your overall health. An active lifestyle is more than just getting your daily steps in. It includes doing activities that are meaningful to you and benefit your mind, spirit, and body. Studies suggest that older adults who participate in activities they find meaningful, such as volunteering in their communities or being physically active, say they feel happier and healthier. If you find yourself spending a lot of time alone, try participating in activities you find meaningful — those that create a sense of purpose in your daily life. These can include hobbies, volunteer activities, or time with family and friends. There are many benefits of playing for adults, which include increased creativity, productivity, and feelings of well-being. Below you’ll find ways in which adults can play more and have more fun. Decide What Fun Means For You.  A lot of the time ad...

 Holiday stress can affect anyone, even children. There are a lot of expectations around the holidays.Stress and anxiety around holidays are often linked to people projecting ahead holidays are a change from our day to day routines and we aren't enjoying the break because we're too busy worrying about the unknown.  When you add in the financial burden, travel, and visiting family members, stress can pile up quickly. The holidays can also be a difficult time of year for people who have lost friends and family members. The memory of the loss can make it harder to cope with holiday season stressors. Being realistic, planning ahead and seeking support can help ward off stress and depression. Take control of the holidays Don't let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. With holiday commitments, it is OK to say no to a few or all of them. It also will help relieve some stress. Try sha...

These tips can help ensure you truly enjoy your holidays when stress starts to set in. The holiday season often brings unwelcome guests stress and depression. Holiday stress can affect anyone, even children. There are a lot of expectations around the holidays. Stress and depression can ruin your holidays and hurt your health. You can quickly become overwhelming to make every meal award-worthy and every wrapped gift look perfect or cook the perfect holiday dinner. The holidays can also be a difficult time of year for people who have lost friends and family members. When you add in the financial burden, travel, and visiting family members, stress can pile up quickly. All these expectations can lead to stress.  Here are some tips to prevent holiday stress and depression: Learn to say no.  Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possi...

There are so many mental and physical health benefits of hiking. It can help you get into better shape, reduces stress, and even improve brainpower. Are you new to hiking and not sure where to begin? The definition of hiking is “the activity of going for long walks, especially in the country or woods”. Basically, any kind of walk that isn’t on a road or sidewalk is a hike. You don't need any special skills to hike; you just have to be able to walk and know where you are.  Hiking for beginners is one of the absolute best ways to get outdoors. When you are first starting out hiking, we recommend choosing trails that are in line with your current fitness levels. Of course, hiking is a way to kick-start your exercise routine and get in shape, but if you pick a trail that is way above your fitness level. You can escape crowds and disconnect from technology. But hiking for beginners can be intimidating. 10 essential equipment for hiking A typical mistake hiking beginners make is wearing ...

Caregiving does not cause depression, nor will everyone who provides care experience the negative feelings that go with depression. An individual may feel like a failure or that people will judge them. But here’s what you need to know. For caregivers, depression is more common than you might think, and it’s a normal response to a difficult situation. In your effort to provide the best possible care for a family member or friend, caregivers often sacrifice their own physical and emotional needs, and the emotional and physical experiences involved with providing care can strain even the most capable person. The resulting feelings of anger, anxiety, sadness, isolation, exhaustion—and then guilt for having these feelings can exact a heavy toll. Causes of caregiver burnout Along with the heavy workload and emotional demands of family caregiving, these issues also can contribute to burnout. If the stress of caregiving is left unchecked, it can take a toll on your health, relationships, and s...

From comfort foods to indulgent dishes browse of recipes that your family will love and make over and over again. Cooking can be a great form of relaxation if you take the time to be present and enjoy the experience. When you’re mindful of how you cook and what ingredients you use, the food you produce will be healthy and nourishing.  Air-Fried Chicken Tenders Ingredients 1 egg 1 tablespoon water ½ cup fine dry bread crumbs 2 tablespoon vegetable oil 8 chicken tenderloins (about 1 pound) ¼ teaspoon salt ¼ teaspoon black pepper Directions Step 1. Preheat an air fryer to 350°F.  Step 2. Whisk together egg and water in a small bowl. Stir together bread crumbs and oil in another bowl until mixture is loose and crumbly. 
 Step 3. Pat chicken dry. Sprinkle salt and pepper all over chicken, then dip both sides of each tenderloin into egg mixture. Let excess drip off, then dredge both sides in crumb mixture.  
Step 4. Transfer chicken to air fryer basket; cook about 12 minutes, o...

I love that cooking give me a chance to be creative and indulge in. When you’re mindful of how you cook and what ingredients you use, the food you produce will be healthy and nourishing. Something we adults could do with a lot more. Spending 30 minutes in the kitchen preparing dinner will put me in a much calmer, less frazzled mood than sitting on the couch for the same amount of time. Cooking can be a great form of relaxation if you take the time to be present and enjoy the experience.  I adore losing myself in the rituals of chopping, stirring and tasting. Hearing the words ‘this is amazing’ was a huge motivator for me to keep spending time in the kitchen when I was learning to cook. The more I learn about nutrition the more I’ve come to realize that the most important factor for healthy eating is to avoid processed food and focus on using real ingredients. Cook Your Way Out of Stress. Instead of seeing cooking as a chore, you can view it as a fun activity that can help you stay ...

Dance Your Way Back in Shape Like most forms of aerobic or cardio exercise, dancing has many health benefits, including weight loss. Dance is a language, we tell in our movements, it is sensual, sexy and mental therapy. Dance can generate the same results as in the Gym such as improved cardiovascular function, lipid metabolism, endurance, and body composition. I cannot tell you how easy it is for dancers to transition their skills from dance class to so many other fitness arenas. Besides burning a good number of calories, dancing can also increase your muscle strength Some of the health benefits of regular cardio exercise, such as dancing, include: • increased stamina • improved mobility and flexibility • a better sense of balance • improved blood flow • a stronger immune system • better sleep • reduced stress • reduced risk for certain chronic conditions, such as diabetes and heart disease Dancing also has mental health benefits. Aero...

Healing your inner child’s pain will transform negative emotions. In most of us, there is a young, suffering child. Bringing these hurts out into the light of day can help you begin to understand their impact. We have all had times of difficulty as children and many of us have experienced trauma. If it feels a little strange or awkward to imagine opening up to your child self, trying thinking of inner child work as a process of self-discovery. Acknowledge your inner child. Before you can start down the path toward restoration, you must acknowledge that your inner child exists. Though it might feel silly at first, talk to him or her if they were right beside you. Your inner child is not a “childlike personality.” Rather, it’s the part of your subconscious mind that experienced and still remembers your childhood moments and emotions, both good and bad. Giving this person a real identity can help you work through the issues you faced together. Start by speaking statements of affirmation s...

Depression can be addictive. Depression is feeling really loneliness even if you’re in a room full of a people. You feel guilty for feeling happy. Some lifestyle habits can help you manage your depression and lessen its symptoms. Physical activity including aerobic exercise, tai chi, yoga, and weight training has been shown to increase your body’s production of endorphins, which are hormones that improve your mood. Sometimes, life will kick you around, but sooner or later, you realize you’re not just a survivor. You’re a warrior, and you’re stronger than anything life throws your way. Exercise  Studies show aerobic exercise such as walking and swimming can be as effective as an antidepressant in reducing depression. Those who continue to exercise are less likely to have their depression come back.  Taking care of yourself.  Get enough sleep, set boundaries in your personal and professional life, eat a healthy diet, and practice stress-reduction techniques such as mindfuln...