How To Train Your Brain To Stop Worrying !

Worrying is about the worst thing you can do to your mental health – besides the stress it causes, it can also lead to several other mental problems. However, there is a way to avoid it. Some experts say that the brain can be tricked into stopping worrying and learn how to deal with the problem.

The key, according to experts, is to make the brain learn from mistakes and embrace new challenges. It doesn’t matter if you worry about the past or the future – some things just can’t be controlled.

Many people consider worrying and depression the same thing, but they are very different. Worrying occurs when the brain focuses on past or future events that can’t be controlled, while depression is a medical condition. Continue reading the article below to learn about 3 simple techniques that will help your brain not to worry anymore and how to deal with depression.

1. Meditation

Meditation is a highly effective technique that will allow you to avoid worrying about events that have already occurred or are still to possibly happen. According to several studies, meditation can reduce anxiety and help you stop worrying about future events. Although many people think that meditation requires a lot of time, you can do a session in only 30 seconds. Just relax and close your eyes, trying to clear your mind – this will let all your problems go and teach your brain how to stop worrying.

By allowing yourself to relax, you will reduce your stress and find the solutions to your problems. Experts recommend focusing thinking of the problems you might have and picturing them as they leave the brain.

2. Write your problems down

Here’s another great tip that will help you stop worrying – by writing down your problems, you will be more focused on finding the solution to them. Get a piece of paper and write them down and focus, and try to relax by looking at the problem. This will allow your brain to start searching for solution and effectively resolve your problems.

In this way, you’re essentially focusing all your brainpower towards the written problem. According to experts, people who are chronically worried are also chronic problems-avoiders as well. One study allowed participants to write down 3 outcomes for the problem they’re facing with the results evaluated at the end. The study showed that the less concrete the writing of the participants was, the more they worried about their problems. This proves that worrying isn’t the answer and is a sort of cognitive avoidance.

3. Train your body and mind not to worry

Worries are essential your brain’s way of choosing how to resolve a problem or run away from it. Worries can often manifest through fear and may result in excess production of adrenaline that can cause numerous problems.

One recent study showed that exercise can be highly efficient in reducing anxiety and its symptoms. Once you lower the level of anxiety, your brain will understand how to resolve the problem. Exercise increases our heart rate and perspiration which is the same state our body is in when we worry too much. Exercising can also reduce our blood pressure and allow us to relax. Take 5-10 minute-walks whenever you’re stressed and enjoy the sounds and views of nature in order to relax and find a solution to the problem.

15 Signs Showing That Your Blood Sugar Is Very High

Your blood sugar level indicated the amount of glucose in your blood. Glucose is a type of sugar and is the main energy source for our bodies.

High blood sugar is also known as hyperglycemia this can occur when your body has an issue processing the glucose properly. This condition is something that can last a very long time. It can damage many different body parts permanently.

Body parts including:

• Blood vessels
• Kidneys
• Nerves
• Eyes

The reasons for an increase in this type of issue when it comes to diabetics depends on several different factors. Things like missing a dose of medication, stress, dehydration, common cold and over snacking.

The signs of high blood sugar are as follows:

1. Blurred vision
2. Frequent urination
3. Dry mouth
4. Impotence
5. Issues concentrating
6. Stomach issues
7. Infections
8. Slow healing of wounds
9. Extreme tiredness
10. Fatigue
11. Increased thirst
12. Itchy skin
13. Dry skin
14. Weight gain
15. Nerve issues

Doesn’t sound fun at all does it? Luckily for us, there are measures we can take to prevent high blood sugar issues. You can reduce your blood sugar levels with glycemic foods. Low GI foods should be consumed on a daily basis.

Low GI foods include things like one egg, one cup of broccoli, one cup of walnuts, one turkey sausage, and so forth. The right foods can be pretty amazing in the correct amounts. If you want to avoid high blood pressure or reduce your already high blood pressure then I highly suggest adding more of these low GI foods to your diet.

Signs & Symptoms of Extreme Exhaustion You Can't Ignore

Extreme exhaustion is the state of feeling very fatigued, to the point where you may not want to move or even be able to move. Exhaustion can be caused by many different factors, such as prolonged exposure to heat (heat exhaustion), illness, insufficient sleep or intense physical exertion. The signs and symptoms of extreme fatigue will vary depending on the cause, though certain symptoms are likely to occur regardless of the cause.

Inattentiveness is one of the warning signs of extreme fatigue and exhaustion. Exhaustion caused by lack of sleep, stress and anxiety are likely to decrease your attention to detail. This can cause a person to do things absentmindedly, and can be especially dangerous when operating a vehicle or machinery.

When exhaustion is more severe, inattentiveness may turn into confusion. A person may temporarily forget what they are doing, where they are or where they were going. A strong feeling of malaise is also likely. If the stupor is bad enough the person may not be able to think or talk properly.

Feeling dizzy or faint is sign of extreme exhaustion. When the body is very exhausted, the effectiveness of the heart and blood at delivering oxygen to the brain can be diminished, which can lead to dizziness. In some cases, dizziness may also lead to fainting. If you feel dizzy you should sit down immediately and control your breathing to avoid the possibility of fainting and injuring yourself by falling.

Extreme exhaustion is sometimes accompanied by a rapid heart rate. After an intense physical exertion or especially during exposure to heat, the heart may struggle to supply blood to the body and will race, while the strength of the pulse may be weak. As the heart struggles to supply oxygen to the body, it can continue to beat at an elevated rate long after activity or exposure to heat has ended. If the skin becomes moist, hot or red, it may signify heat exhaustion.

Usually extreme exhaustion can be overcome with proper rest, sleep and food and water intake, but sometimes it can lead to severe complications. In the case of heat exhaustion, heat stroke can result if the case is severe enough. During heat stroke the skin becomes very hot and often dry and the body temperature goes over 104 degrees which can result in death. Overexertion can sometimes result in heart attack or hyperventilation. Most cases of severe exhaustion can be prevented by getting adequate sleep and nourishment, and avoiding risk factors such as heat and physical exertion.

6 Ways To Finally Become A Morning Person

Pop quiz: How do you react when your alarm goes off? A) Hit the snooze button a half dozen times. B) Begrudgingly slide out of bed. C) Toss the covers off with glee and start your day.

You may need to let your genes answer. While our lifestyle habits and personality traits contribute to our preferred sleep routines, it’s the genes of early birds and night owls that determine what time of day they are most alert.

Does it matter if you’re a morning person or a night owl? “The world is oriented toward rewarding morning people,” said Laura Vanderkamp who is the author of What the Most Successful People Do Before Breakfast: “Research has shown that students who are alert in their morning classes get better grades. And in the workforce, if you’re on top of your game at an 8 a.m. meeting, everyone notices.” In other words, no one sees how much energy you have or how hard you’re working at 11 p.m.

But here’s the good news: It’s possible to seize the day and develop morning-person habits, even if your genes say otherwise. We partnered with Tropicana and talked to experts about the best tips and tricks to follow to help you make the most of your mornings.

1. Calculate Your Ideal Bedtime

The easiest way to wake up earlier in the morning is to get enough sleep. But that number can be drastically different for everyone. Here’s how to figure out your sleep needs: For a week, track the number of hours you sleep, including weekends. Divide that number by seven to calculate your nightly need. In reality, babies, work projects or a “Sherlock” marathon can make this exercise laughable. If that’s the case, think about a time you’ve been on vacation or of a night you felt particularly rested — how much sleep did you get? Once you have that number, count backwards from the time you want to get up and plan to go to bed at that new hour.

2. Identify Your Stay-Awake Triggers

Nighttime can slip away fast, especially when you have a lot to accomplish. To be successful in sticking with an earlier bedtime, you may need to set an alarm to start winding down. And contrary to popular advice, you don’t have to turn off screens right before bed. “It’s really an individual thing,” said Vanderkamp. “Think about what gets you going and has your mind racing and avoid it.” Reading is a great way to unwind and relax, but reading a thriller may not be the best idea. Paying bills or checking your child’s schoolwork could induce more stress than watching a comedy that sends you off to bed with a smile.

3. Create A Morning To-Do List

Another good habit is to think about what you want to accomplish in the morning. “Having a morning goal is the best motivation,” said McKey. She recommends writing three tasks you have to do the next day. “This way you’ll feel like you’re on a mission when you wake up, you’ll get closer to your morning goal and you’ll have a clear schedule to follow.” Seeing the benefits of your earlier wake-up time (like feeling less overwhelmed when you arrive at work) will make it feel less like a chore.

4. Reward Yourself

Similarly, have a reward in mind for why you want to wake up early. “Every kid is a morning person on Christmas day,” said Vanderkamp. Find a little bit of that magical motivation: Think of something you want to do, but can never find the time to do, whether it’s playing with your cat, catching up with a friend or enjoying a home-cooked breakfast. McKey’s own reward is to see the sunrise, which is why she jogs early in the morning.

5. Exercise

“People who exercise tend to sleep better than those who don’t,” said Vanderkamp. Indeed, studies have shown a strong correlation to a better quality of sleep for people who work out at least 10 minutes a day. One reason: exercise reduces your stress levels, which in turn helps combat insomnia. By working out, your body releases serotonin and endorphins. “Both of these hormones are responsible for happiness, will help you feel more energized during the day and you’ll be able to think more clearly,” said McKey.

6. Ask Yourself, ‘Why Do You Want To Do This?’

It can be difficult to develop new habits on demand, even if you know the habit is positive and useful. Think about New Year’s resolutions. Even when it’s something you should be doing, success rates are incredibly low. “If someone chooses to develop morning-person habits by their own will — not because a spouse or friend said so — it will be easier to do,” said McKey. Think about how becoming a morning person can make your life better. For most people, just knowing that they’re most productive in the morning is a big incentive. As Descartes said, “I think, therefore I am.”

5 Foods That That Are Proven To Relieve Stress

If there is one thing most people have experienced, it’s stress. We’re either managing it with a commitment to self-care or being run by it and trying to hold on, and it’s all very normal.

In fact, the American Psychological Association conducted a survey called “Stress In America” in January that shows Americans, in general, have more stress now than ever before. Their studies show that most people are concerned about police violence, personal safety and the overall state of the country.

Those umbrella topics don’t even cover our individual lives that come with their own uniquely stressful situations.

If you’re like me, then you find comfort in little things, one of them being food, which is fine as long as its done in moderation.

According to Sleep.org, getting enough sleep is also a huge part of keeping stress down.

So, in honor of our love for a great meal and even better sleep, here are five meals that will contribute to sweet rest, less stress, or both.

1. Sweet potato toast

ccording to the director of the Good Housekeeping Institute, Jaclyn London, R.D., sweet potatoes are a great source of potassium (which regulates your heartbeat according to Web MD) and will help you to relax.

As you can see from the yummy-looking photo, an easy way to munch on sweet potatoes before bed is by toasting slices of it so that you aren’t over-stuffed. The slices are convenient since you can top them with whatever items you have in your fridge that you think compliment the sweet potato.

2. A bowl of blueberries

Keep a low food prep time and just snack on a bowl of fresh blueberries. They are great for reducing stress and have a chemical, valproic acid, that stabilizes your mood.

Blueberries also shouldn’t make you feel too stuffed when you lie down for bed.

3. Yogurt

Yogurt manages stress, but also contributes to healthier skin and stronger bones, according to a Huffpost report. The fun thing about yogurt is not just that it comes in a million different flavors, like the Yoplait root beer flavor waiting in my fridge to be devoured right now.

You can also get creative with how you consume this healthy dessert, by abandoning the traditional cup and trying a fun yogurt bowl stocked with fruit.

4. Oatmeal

Oatmeal is a great way to beckon sleep, according to Psychology Today. It also relieves stress, so you can easily double up and drop in a few blueberries.

Just be careful with the sugar because it will wire you and then cause a crash, which does not bode well for a good night’s sleep.

5. Salmon

According to Healthy Eating, salmon is one of the best super foods to munch on since it has omega-3 fatty acids, which reduce stress hormones.

So if you want to eat dinner before bed and need something hearty, a single piece of salmon and something green on the side is a nice, light meal that will make you feel good before you head to sleep.

7 Signs Of A Nervous Breakdown

Keep an eye out for classic signs of anxiety too, such as tightness in your chest and rapid breathing.

I’m having a nervous breakdown. You may utter this (or at least think it) when you’re overwrought and ready to snap. But what is a nervous breakdown, exactly? And what should you do when you feel like you’re about to fall apart?

It turns out “nervous breakdown” isn’t a clinical term. And it’s not considered a mental illness, says Erin Engle, PsyD, assistant professor of medical psychology in psychiatry at Columbia University Medical Center. But that doesn’t mean it isn’t a serious issue. “[A nervous breakdown] is a situation in which a person cannot function normally because of overwhelming stress,” Engle says.

That stressor can be anything from a bad break-up or money issues to grief or psychological burnout. The symptoms will vary from person to person. “Our bodies and minds respond to stress in different ways,” Engle explains. But here are a few typical signs of a nervous breakdown:

Symptoms of anxiety and depression

“Anxiety and depression are common, common reactions [to stress],” says Engle. “Where you get into problems is when that stressor is ongoing and persistent, and the person’s coping resources are overwhelmed.” If you’re headed for a nervous breakdown, you might feel weepy, or even experience episodes of uncontrollable crying, says Engle. Some people suddenly struggle with self-esteem and confidence. “Feeling guilt is a big one,” she adds.

Sleeping too much, or not enough

A change in your sleep habits is another warning sign, says Engle. “Some people find that they go into sleep overdrive,” she says. “Sleep becomes an escape.” Others may develop insomnia because their brain is in overdrive. They may lay awake at night ruminating, she says, “mentally rehearsing situations over and over again that have no solution.”

Fatigue

Extreme tiredness could also be a clue you’re stressed to the max. You might even feel weakness in your body, Engle says. Activities you previously handled with ease may become increasingly difficult. And things that used to bring you joy may lose their appeal. Loss of libido is commonly linked to stress.

Changes in appetite

“Maybe you’re not eating, or conversely, you might be overeating,” says Engle. The stress hormone cortisol can trigger cravings for high-fat, high-sugar foods. What’s more, when you’re in the middle of a breakdown, you may be less motivated to prep healthy meals. “There’s less ability to care for oneself in the way one typically would,” says Engle.

Physical pain

Think headaches, or stomachaches. “For some people there might be a GI component,” says Engle, such as diarrhea or constipation. It’s no secret stress can do a number on your gut. It’s known to cause a variety of problems with digestion. 

Brain fog

Are you having trouble concentrating? Or just feel like you’re not thinking clearly? There are often cognitive symptoms with a nervous breakdown, says Engle, which might include anything from difficulty with problem-solving and indecisiveness to a sense of disorientation and memory loss.

Trouble breathing

Keep an eye out for classic signs of anxiety too, such as tightness in your chest and rapid breathing. Taking quick, shallow breaths can ramp up the body’s stress response even more. A breathing exercise designed to slow down your breath can provide fast relief. But if you experience trouble breathing on a regular basis, it’s important to address the root of the problem. 

Ok, so you might be having a breakdown. What next?

Now is the time to prioritize self-care. Engage in healthy coping mechanisms that work for you. (Maybe exercise helps you blow off steam, for example, or your favorite hobby helps you unwind.) Talk with family members or friends you trust. And don’t be afraid to seek professional help: “I always encourage someone to seek out the chance to speak with, or meet with, either a therapist, a psychologist or a social worker — but a licensed mental health professional,” Engle says. “Going to get help is one of the most important things you can do.”