Attack Your Comfort Zone

  If you’re feeling like your anxiety is getting out of hand, you are not alone. An estimated 12.1% of adults in the U.S experience social anxiety disorder at some point in their lives. Most of us feel awkward in at least some social situations, especially when we’re going to be in the spotlight or meeting new people. It’s also very normal to feel shy, nervous, or uncomfortable in situations where we might be judged, like an interview, meeting your partner’s family, or starting a new job. Living with social anxiety disorder can mean that even the most casual social interactions leave you trembling, dizzy, and afraid of criticism or rejection. Social anxiety disorder is so challenging to the mental health profession because it is driven by the underlying emotions of shame, embarrassment, and humiliation that most sufferers do not seek help. If you feel that your social anxiety has taken over your life and disrupted your ability to handle social situations, check out these tips on ho...

I always felt uncomfortable in public. I always feel like everyone is staring at me and judging me. If I get a dirty look from someone, I instantly think they don't like me and I feel bad. A lot of people are shy, and we all fear public embarrassment. Having a social anxiety disorder can affect anyone, regardless of age, ethnicity, or gender identity. Symptoms may include the persistent fear of being judged or humiliated in specific social situations and excessive anxiety that does not appropriately match the tone of the situation. Having social anxiety disorder can lead to depression because you miss opportunities to have a good time or enjoy yourself, and feel connected to other people. Are you afraid of being judged by others?  Social Anxiety Disorder The fear that people with social anxiety disorder have in social situations is so intense that they feel it is beyond their control. Social anxiety disorder is a chronic mental health condition in which social interactions cause ir...

 Exercise is one of the best ways to get rid of back pain and keep it from returning. There are exercises for almost anyone with back pain You may feel like resting, but moving is good for your back. Exercise for lower back pain can strengthen the back, stomach, and leg muscles. They help support your spine, relieving back pain. Strengthening the entire core and keeping it stretched will help ease back pain and prevent future injury. There are many reasons for having a bad back, but plenty of solutions cost nothing, improve your back pain, and help you get rid of back fat in the process. Water Workouts for Back Pain Provide Strength and Resistance. An aerobic exercise is any exercise that uses the big muscles of your body rhythmically and repetitively. Aerobic exercise can get the blood flowing to your back muscles, which can help them recover from injury and increase their strength. Walking is a good low-impact aerobics choice for your back, but swimming may be an even better work...

Start with a slower pace and exercise for shorter times, such as a few short walks spread throughout the day. Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don't be daunted by the distance. A 5K run is a great distance for a beginner.  Work your way up to moving faster and for longer periods as your body adjusted. How to prepare and train for a 5K  Find a running partner. If you haven’t exercised in a while or you have any health problems, get your doctor’s go-ahead to lace up your running shoes. Then phone a friend. Training for and competing in an event like a 5K is more fun when you have a run partner. Plus, you’re more likely to stick with your training if you have someone else to work out with. If you can’t convince a buddy to join you, search online for running clubs in your area or check with the local specialty running store to see if they know of anyone just starting who needs a running partner Invest in ...

 If you’re an anxious person like myself this scenario will sound familiar you’re at work, minding your own business, when anxiety starts to creep in. Having an anxiety disorder can make a major impact in the workplace. People may turn down a promotion or other opportunity because it involves travel or public speaking; make excuses to get out of office parties, staff lunches, and other events or meetings with coworkers; or be unable to meet deadlines. Causes of Anxiety in the Workplace. Many situations can contribute to or lead to work anxiety. These can include conflicts with your boss or coworkers, coworker bullying, uncertainty about job stability, unrealistic deadlines, or even absent or ambiguous instructions that make your job more difficult. Many people believe that all anxiety is the same, but the truth is, there are many forms of anxiety. In fact, there are a few different types of anxiety that you may be dealing with. Knowing the differences can help as you try to address...

We know it’s important to love ourselves. But what does it really mean to love and care for yourself? Self-love is typically the result of introspection, self-compassion, and self-awareness, all of which require time, effort, energy, and attention to cultivate. Self-love is a state of appreciation for oneself that grows from actions that support our physical, psychological and spiritual growth.  Self-love means finding peace within ourselves resting comfortably within the depths of our being. We might find temporary respite by doing something to nurture ourselves. But a deeper inner peace requires cultivating a certain way of being with ourselves a warm and nurturing attitude toward what we experience inside. What is Self Love. Self-love is the practice of treating yourself with kindness, compassion, and love. Just as you’d give a loved one your time, understanding, and respect, truly engaging in self-love usually requires the same. Loving oneself is a powerful thing to do, but it ...

Many people believe they could improve their lives if only they had more of that mysterious thing called willpower. With more self-control we would all eat right, exercise regularly, avoid drugs and alcohol, save for retirement, stop procrastinating, and achieve all sorts of noble goals.  If only you could control yourself. If you had more willpower, you could finally lose those last 10 pounds. If you had more   self-control , you could finally  stop procrastinating , save for retirement, stick to an exercise routine, and avoid various vices such as alcohol and cigarettes.  Does this sound familiar? That's a lot riding on the mere force of will. Fortunately, there are things you can do to strengthen it.  Failure only happens when you lose your willpower to continue trying. If we let the obstacles get the best of us then it was our choice to fail, not fate. What Is Willpower?  Willpower goes by many names: drive, determination,  self-disciplin , s...

If you were to die tomorrow, would you be happy with the life you lived? Would you be happy with the mark you left on the world? Would you be happy with what you did with your whole life and every day you lived? With the relationships you had? The last words you said to the people you love? Would you be happy with yourself? Surviving' would simply mean doing things that are mandatory for a person to be alive. But in order to live, we have to be content from within and go beyond our abilities. To take chances and try and experiment new things is actually called “living”. Whether we are living or surviving is a reflection of the quality of the relationship that we have with our emotions and the openness and availability of our mind to engage fully in that relationship. How to Determine Whether You’re in Survival Mode Here are the signs of survival mode: Everything is urgent. The deadline is now. Your back is up against the wall. Meetings, calls, and other appointments are constantly ...

Self-doubt is a lack of confidence regarding yourself and your abilities. It’s a mindset that holds you back from succeeding and believing in yourself. Humility is a healthy character trait to have, but if it's at your own expense, it's no longer beneficial. We all experience feelings of self-doubt from time to time, whether we're starting a new job, taking a test, or playing a sport. That's perfectly normal. Self-doubt is a mental habit that most people fall victim to, but when you leave it unaddressed, it can lead to problems like overthinking procrastination, and self-sabotage. Learn about methods for dealing with self-doubt and increasing your well-being. You are so much stronger than you realize. Don’t let anyone ever tell you that you’re not. Not even you. What Is Self-Doubt? Self-doubt is a feeling of uncertainty about yourself that leads you to question your identity, your abilities, and potentially your self-worth. Self-doubt can arise in any situation requirin...

Accept yourself, love yourself, and keep moving forward. If you want to fly, you have to give up what weighs you down. When life gets really tough, many people get stuck or lose their momentum. They suffer from fear, self-doubt, and other negative feelings. To get past obstacles in your way, you must fully acknowledge the problem and have a strong, motivating reason to keep moving forward. You also have to change any unrealistic expectations. Life is about accepting the challenges along the way, choosing to keep moving forward, and savoring the journey.  Let Go of Past Expectations Realize that life is oftentimes unfair. Know that things can and often will change. Accept that many things are out of your control. Let go of past expectations and work positively toward making the best of bad situations. There will be a lot of times in life when you’ll expect a good outcome, hit an obstacle, and then find that you’re going to have to create a new plan. Revise your expectations when it’...

One-third of Americans don’t get enough sleep. If you’re one of them, creating a bedtime routine is one of the easiest steps you can take to enjoy better sleep. Your activities during the evening hours can have a big impact on your ability to fall asleep and stay asleep each night. Bedtime routines are a simple lifestyle change that can help your mind and body relax before bed. It's important to have a consistent nighttime routine in which you allow yourself at least an hour before bedtime to begin winding down. here are healthy nighttime habits that will help you get a good night's rest and will allow you to wake up feeling refreshed and ready to tackle each morning with ease.  Set yourself up for success tomorrow A bedtime routine that includes a few steps toward preparing for the next day can have several advantages. First, getting a head start on tomorrow’s to-do list gives you one (or two or three) fewer things to stress over as you try to fall asleep. Having less to do in...