Author Archives: Holistic Family Practice

developing a success mindset, growth mindset

Developing A Success Mindset

Coming across a motivational video, quote or just someone doing something, the thought of achieving our goals often strikes our mind if we are looking to create a growth mindset. Unfortunately, for many of us, that rush of optimism lasts no longer than a day and is not continually supported by actions towards the goal.

Developing a success mindset is based on motivation and passion. When you look at people who have a growth mindset and have achieved what most can only imagine, you’ll realize that it is so much more than just motivation and passion. 

developing a success mindset, growth mindset
Mindset is Everything for Success

The secret behind their success is a growth mindset. They follow and stick to developing a success mindset until the goal is ultimately achieved.

If you’re passionate enough to stick to your goals, you’ll find these mental traits of developing a success mindset is very helpful in achieving your goals, so let’s have a look!

Build Your Willpower

The Domino Effect of a growth mindset starts with willpower.

Successful people who have learned about developing a success mindset understand that achieving their dreams is only possible by working hard on themselves no matter what. 

Nobody else is going to serve you the plate. You’ll have to do it yourself!

By building courage by facing challenges, they realize that stepping out of their comfort zone is necessary to make room for growth. That is what it takes to build a growth mindset.

Fear and challenges are not an issue for people who develop a success mindset, but they use them as a bridge to build their willpower.

Successful People Learn to Take Responsibility

developing a success mindset     growth mindset

Taking responsibility for their actions is an essential trait of people who have learned about developing a success mindset. They own their mistakes and learn from them to encourage healthy productivity.

Holding themselves accountable for their actions does not only help them avoid future errors, but it also becomes an inspiring lesson for others to learn from. This growth mindset looks at situations and events as an opportunity to learn, grow, and prosper. 

Trust the Process

The process may be long, but the destination will be worth it- and this thought is what keeps us going!

Developing a success mindset means that you remind yourself that change is not something that happens overnight. 

It takes time and effort to pave the path to success, and being patient through it is what matters the most especially as you learn to create a growth mindset. 

Strive to Improve

If you don’t strive to improve yourself from mistakes, how can you move forward in life?

We all make mistakes, but boosting yourself by developing a success mindset using lessons from experiences gained is what makes successful people different from the rest!

Read Also: Trusting Yourself to Make the Right Decision

It also includes the ability to take constructive criticism and use it to fix any weak points. In other words, it’s important to let your mistakes become a motivating factor if you really want to grow.

Learning and improving from mistakes and criticism is an essential trait you’ll see in every successful person and is a part of having a growth mindset. 

Stay Committed

The intention in itself will never be enough. Successful people accept that advancing through the journey will be difficult and that staying committed to the effort no matter what is absolutely crucial to attaining their dreams. 

People who have worked on developing a success mindset keep themselves focused and inspired by keeping their dreams at the back of their mind.

There’s no ‘I’ll do this later.’ Do it TODAY, no excuses! That is what it means to have a growth mindset, always expand in your thinking and push past your boundaries. 

Learn to Adapt

The key to developing a success mindset is to understand you’ll not always be in control of everything. 

With that mindset, successful people adapt to new situations and use them in their favor to broaden their opportunities. 

As a part of having a growth mindset, instead of endlessly complaining, get the best out of the circumstances to reach their full potential.

Control your Emotions

Mastering self-control can come in handy in most situations especially if you are committed to developing a success mindset. Successful people don’t let their emotions get in the way of their dreams.

Apart from controlling their emotions, successful people have excellent communication skills.

They dispose of conflicts calmly and healthily express distress or anger.

After all, patience is the key to success and a growth mindset. 

Final Words

People who seem destined with their success stories aren’t always the way we see them.

The truth is, every successful person has worked on themselves to develop the traits necessary to attain their goals by having a growth mindset. 

We all might have a different picture painted in our minds when we think of developing a success mindset, but the mental route to get there is pretty much the same. 

What are you waiting for? 

Now that you know the mental traits of successful people, you can get yourself out of a slump!

If, of course, you manage to apply them… The earlier you control your thoughts, the more successful you become!

 

breathwork benefits, how to do breathwork

How To Do Breathwork

It’s easy to forget that we are all breathing, and without it, life is not possible (Duh!) Breathwork benefits all organ systems by providing oxygen to the cells, organs, and tissues of the body. 

But have you ever noticed how your breath changes depending on whether you’re relaxed or under stress? If you are stressed, you may have a tendency to hold your breath. If you are more relaxed, you may breathe deep. 

This is because the body naturally adjusts its breathing patterns as our emotions and states change. However, when you learn to master your breath you can access many breathwork benefits. 

With this in mind, we can say that though cliche, breathing can, in fact, be a very effective way of managing stress levels as one of the many breathwork benefits. 

If this sounds interesting to you, keep reading as we unveil more exciting facts to learn how to do breathwork that can give you cues as to how exactly you can implement breathing for your best approach to stress management.

breathwork benefits, how to do breathwork
Relaxed calm curly woman meditates indoor, keeps hands in yoga gesture, closes eyes, breathes deeply, takes break after hard work, wears transparent glaases for vision correction, has lunch time

Support Your Body through Breathwork Benefits

Alright, if you’ve reached this point of the article, odds are you are now paying more attention to your breath, therefore are interested in learning more about how to breathwork in a more intentional way.

Perhaps, you are even breathing… Consciously.

Okay, stop right there! You’ll be breathing consciously for some time now until it gets back to the normal, automatic breathing pattern.

What we mean to tell you here is that breathing is the ONLY semi-automatic function of your body that you can control. How to do breathwork involves you being fully present and engaged with your breathing. However, most of the time we are unconscious of our breath or the breathwork benefits. 

It makes sense that you would be unconscious to breathing because when you think about it – You don’t have to do anything in order to keep the following going:

  1. Digestion
  2. Blood pressure 
  3. Body temperature regulation
  4. Saliva secretion
  5. … Thinking

 

That is to say that, for the most part, your body runs on an automatic pattern, regulating everything that it needs to keep you going healthy.

However, one main point to emphasize here is that because we have the gift of consciousness, we often tend to disrupt the body on its way to optimal health by clinging to stressful thoughts.

This is where stress management through learning how to do breathwork comes in!

The Ancient Practices

For centuries, Yogis, shamans, and healers have known that within us lies the infinite potential for internal healing.

And guess what the primary tool for tapping into those internal capabilities of our sacred bodies in those ancient practices is? You guessed it, them learning how to do breathwork.

How To Do Breathwork
breathe with blurring background

Breathwork benefits us by tapping into the part of our being that can do all the healing for us.

But certainly, our skeptical human nature implies that we wouldn’t trust blindly in such ancient practices nowadays.

We need concrete evidence that says – THIS is the mechanism of work, which is why everything works as it does.

The HeartMath Institute

Luckily, people know this fact about our skeptical human nature, and thanks to curiosity (not the Mars rover), there have been discoveries made in the relationship between how to do breathwork and breathwork benefits. 

More specifically, we’re referring to the discoveries made by the HeartMath Institute.

The Heartmath Institute is a non-profit research and education organization pioneering discoveries about the heart’s intelligence for 30 years.

Read Also: Human Behavior Theories

HeartMath founder Doc Childre was one of the first scientists to demonstrate how the heart sends signals throughout the body, regulating many aspects of human function—physical, emotional, and mental. He also discovered that different emotional states correspond to specific patterns in these signals. 

In other words, our hearts have their very own mini-brain (brain-like cells) and language! How cool is that?

The Coherence

One of the main findings of the institute was the intimate connection between the two most vital organs in the body – The brain and the heart. One could say this connection is bridged by use of breathwork benefits. 

The mini-brain mentioned above in the heart is a set of sensory neurites (again, brain-like cells) that can think, feel, and remember independently of the brain.

Though independent, however, this so-called “extended neural network” is what enables the brain and the heart to communicate on a deep level.

The institute found that not only does the brain send signals to the heart about how it should operate, but the same is also valid vice-versa! (i.e., the heart also sends signals to the brain)

When the two organs work in harmony, scientists refer to it as “Brain-Heart Coherence.”

In this state, we experience elevated emotions like joy, gratitude, love, compassion, and high levels of intuition, accompanied by the absence of stress (oops, we let that oxymoron slip)

Now, guess what’s a literal shortcut to this state…especially if you learn how to do breathwork. 

Your Breath, Friend!

The HeartMath institute puts a lot of attention on one thing in specific- You DON’T really need to be a yogi or a monk to tap into these extraordinary states of bliss, gratitude, and calmness to learn how to do breathwork. 

As a matter of fact, the most ordinary person living a normal life can do this on a day-to-day basis, even in the comfort of their own home (yeah, you don’t need to go on the top of a mountain).

The key here is to use your breath as the means of linking and synchronizing the work of your heart and brain to access breathwork benefits. 

Breathe and feel as if you would if you were in a calm environment and your body has no other choice but to obey and become calm, quiet, collected, and harmonized.

 

The Practice of How to Do Breathwork

Luckily for us, the institute didn’t just let this information hang out there to leave us wondering what we should do to achieve such states.

They have also provided us with the exact how to do breathwork to access breathwork benefits, which they refer to as Heart-focused Breathing.

This breathing technique is all about placing your attention on the heart area and breathing deeper and slower than you normally would.

Step by step, the process would look a lot like this:

  • Place your attention on your heart and its work
  • Observe it for a little while and swipe any intrusive thoughts
  • When your full attention is on your heart, breathe in slowly for 5-6 seconds
  • Then, breathe out slowly for the same time that the inhale took you

 

With each exhale, you have to relax any parts of your body that are tense and swipe any intrusive thoughts that come to mind.

A key point here is to make your breathing smooth, regular, and unforced – This is a pretty meditative state!

In doing this for as little as 3-5 minutes a day, you will experience amazing breathwork benefits related to stress management and overall levels of energy throughout your daily life.

So go ahead, try it! Place some attention on your heart and give it some love!

Consciously choose to reduce the noise in your head and focus on the present moment, and you, for yourself, will see the major difference in how you think, act and feel.

Breathe.

passive aggressive meaning, passive aggressive communication

Is Passive Aggressive Communication Good For You?

Everybody has got a friend that just acts out passive-aggressively. You don’t blame them, nor do you want to judge but you do want to understand passive aggressive meaning and learn how to navigate passive aggressive communication. 

Maybe sometimes you do it, too. But what does it actually say about you?

Let’s first talk about the different communication styles in addition to passive aggressive communication and differentiate one from the other. 

passive aggressive meaning, passive aggressive communication
Tense Asian businesswoman looking at male partner with crossed arms. Two colleagues confronting each other in office space. Clashing personalities concept

4 Styles Of Communication

Passive communicators typically avoid expressing their true emotions or feelings as not to engage in confrontational conversations. This is half of the passive aggressive meaning. Passive meaning not direct. 

It’s an excellent method for not hurting someone’s feelings, but there is always a chance you will fall into a pit of frustration. This internal frustration builds, and can potentially become bigger. 

Many people that express themselves passively fall into depressive moods, feel anxious, and can’t get a grip on real emotions. Because of this they fall into passive aggressive communication. Let’s continue to explore passive aggressive meaning more. 

passive aggressive meaning passive aggressive communication

Aggressive communicators are mainly focused on the Ego and step into a conversation thinking not for the other conversationalists’ emotions or thoughts. 

People that communicate like this often leave others to feel afraid, insecure, intimidated, and in general discomfort. Passive aggressive communication is designed to intimidate the other person.

Passive-aggressive communicators are the ones that present themselves as passive but, at a certain moment, reveal anger simultaneously. Passive aggressive meaning is when the person withholds real communication but then lashes out aggressively in an effort to bully or intimidate the other person. 

Most people communicate like this because they feel powerless or don’t stand up intellectually to the level of the conversation. 

Assertive communicators are the healthiest communicators of them all. They clearly state their attitude and feelings while taking in mind other people’s thoughts and feelings. They have a balanced approach to their communication style. Passive aggressive communication does not take another person’s feelings or thoughts into consideration. 

The Passive Aggressive Communication Epidemic

As we’ve concluded that passive aggressive communication isn’t good for us as it is not healthy, then comes the question – why are there so many people that communicate like that? As we explore passive aggressive meaning we can see that speaking this way to another person is not only healthy it can also be harmful to others. 

Think about It – in many cases of having to meet new people or engaging in conversations with people that you already know comes a moment when one of you becomes passive aggressive here are some strategies to deal with passive aggressive communication.

So, let’s start with… 

Read Also: How to Improve Your Posture

Understanding Anger

One of the basic and most typical of human emotions is anger. We are taught that anger is bad in an early stage of our lives. 

It’s either in school or at home we need to suppress the anger in order to be socially approved. This is a source of passive aggressive communication suppressing your anger, and not being able to express yourself fully. 

All this leads to hiding your anger and pushing it in the closet so as not to offend someone or seem not normal. 

This kind of social pressure leads to an unhealthy emotional base for conversations. This is an aspect of passive aggressive meaning.

You’re Sugarcoating It

Anger doesn’t just vanish after you’ve suppressed it. It’s there, and it’s building up. 

The result is you being confused as to how you are supposed to speak with others so you start to express yourself in alternative ways which leads to passive aggressive meaning and passive aggressive communication. 

It’s Simply Easier

It is way easier to be passive-aggressive than assertive. Learning how to communicate is something that you build step-by-step in your younger years. One of the passive aggressive meanings are people that have not learned how to fully communicate with others. 

If It’s not tough at the right age, there are quite a few symptoms that can show later in life. Sulking, Indirect communication, and emotional withdrawal are the results of the lack of social knowledge.

You Feel Like You HAVE TO

At a certain point, you feel like in order to reach a specific stage in your professional growth you can’t be assertive because people see it as a weakness. 

This becomes a model of approach in your life, and you cannot let yourself seem weak by being Mr. goody-two-shoes. If you are over aggressive this can be a response to underlying pain, frustration, or unresolved traumas. This is an aspect of passive aggressive meaning not fully processing and dealing with your trauma and then exploding that onto other people. 

It’s… Rational?

Often in our lives, we like to rationalize things that seem to be a part of us without thinking they actually may be bad. 

In a scenario where we procrastinate, don’t feel like doing something or we’re overall lazy we use passive aggressive communication as a tool to seem like the victim. 

This is a severely common practice in our modern society, and If not stopped at an early age, it becomes a life-altering behavior. 

Nevertheless, Remember… 

Though passive aggressive communication is normal and in fact, quite common, it is a form of anger that people don’t want to show outwardly. 

They may not say anything at all, but they will get their revenge in other ways by doing things like withholding affection or refusing to help with tasks around the house. This is the passive aggressive meaning, punishing the other person for not behaving. 

If you’re feeling passive aggressive and need some emotional balance, try these three quick tips so that you do not feed into passive aggressive communication. 

1) take care of yourself (nourish your body and mind)

2) make time for self-care (take a bubble bath or read)

3) practice mindfulness meditation techniques such as deep breathing exercises when you feel the rage boiling up inside.

Stay ZEN! Make sure that you process through your emotional upsets, and are more balanced before you communicate with others. 

 

human behavior theories, types of human behavior

Human Behavior Theories

Human behavior theories have been studied for a long time, and thanks to various research bodies and wearable technological gadgets, types of human behavior have been better understood by many.

Human behavior Theories shouldn’t be mistaken for social behavior as both have different meanings; the former is influenced by cultures, emotions, genetics, authority, etc. 

While the former is solely influenced by other members of the same species. Understanding types of human behavior is crucial in this present age as it gives a detailed explanation of how a certain person behaved. And also, it provides insights on how to position oneself amongst others.

human behavior theories, types of human behavior
top view image of table with open notebook and the text new mindset new results. success and personal development concept

Human Behavior Theories

There are a lot of types of human behavior theories out there, and CONDITIONING seems to be the most prevalent. The conditioning theory made us know how people can be groomed to behave in a specific way. For instance, a kid born in a ghetto area can choose to become a gangster without strict supervision, but under strict supervision, the child can be conditioned not to imitate the gangsters in the neighborhood.

There are two types of Conditioning, just like the human traits; one will be dominant while the other will be recessive. 

Classical Conditioning

This type of conditioning occurs when humans associate stimuli with a particular action (stimulus-response pairing). For instance, we all have a specific response we give when something happens to us.

If you’re the type that loves to grab a bite at a restaurant whenever you’re hungry, and you keep doing that consistently for an extended period, you will develop a stimulus to that action, and someday you will be filled to the brim but will still salivate to grab a bite when walking towards the restaurant.

Classical conditioning makes you follow your instincts instead of the rules.

Operant Conditioning

This type of conditioning occurs when a behavior is controlled by stimuli and is present via positive or negative reinforcement.

A kid who disobeys his father might be scolded for such a thing. Such a kid will associate disobedience with scolding. 

Likewise, an individual that was advised to start studying a few months before his exam and finally passed his exams with flying colors will associate good grades with adequate preparation.

Read Also: Trusting Yourself to Make the Right Decision

Types Of Human Behavior

human behavior theories types of human behavior
Three Determinants of Human Behavior
  • Attitude Based

Human attitude has a lot to contribute towards human behavior theories. Whether positive or negative, attitude affects the choices humans make. 

A positive attitude can make a human more relatable, open-minded, and even share secrets with another person. 

In contrast, a negative attitude can make humans cold and tend to segregate themselves when they feel unwelcome.

  • Interest-Based

Interest is another exceptional way to know human behavior. A person’s interest tells a lot about his exploits; a student who has a vast interest in mathematics will pay attention in class and will likely choose the mathematics teacher as his favorite teacher; it shouldn’t be rocket science when such a student ace mathematics examinations.

An individual who has zero interest in a task will fail woefully at it irrespective of the number of times the task will be explained to him.

  • Personality Based

Types of Human behavior are also dependent on personality. We all have friends that are cool and very friendly, while we know other groups of people in school or at work that are hot-tempered. 

However, types of human behavior cannot be understood within a short frame of time. 

It takes time to know them, spend quality time with them, and with time you get the kind of personality such a person has.

Conclusion

Should you find yourself struggling with your human behavior, try digging into your past to let go of the traumas so you can be free. Releasing old thoughts, emotions, and traumatic memories can help you to be able to create a new personality, one that is free from distortion. It is often believed that the less someone is healed the more triggered they are by the various events in life. If a person is healed, they are less likely to be triggered by outside circumstances. They often feel more empowered, positive, peaceful, and calm. 

Resolve the essential issues you left unattended to, and watch how impactful you will become for your own greater good and yourself too.

Most importantly understand that we all struggle with these aspects of self. This is the practice of being human.

 

best herbs for healing, plants and herbs for healing

Plants and Herbs for Healing

Spiritual folks just love herbs and often look for the best herbs for healing. But if you’re not too sure about them and how they might be able to help you let’s take a look starting with your personal needs first. Plants and herbs for healing can be grown in your back garden. You can buy them in the grocery stores or a health store. People even grow plants and herbs for healing on their kitchen windowsill. We use natural herbs to improve health. 

Best Herbs for Healing

best herbs for healing,  plants and herbs for healing
fresh herbs on wooden background with space for text

The best herbs for healing are all natural and can be used on a daily basis along with a well-balanced diet.  For example – Substitute salt by using thyme or marjoram. Pepper can be substituted with coriander seeds or basil. Try mixing different kinds of herbs in your recipes to change the taste and make it a little different.  

People use the best herbs for healing in their daily diet as well as treating their simple aches and pains. Using plants and herbs for healing is the natural way and sometimes it is a cheaper way to keep your body strong and healthy. 

For relieving that awful stress that you’ve been under try using some Borage leaves.  When Borage leaves are used as a tonic this can help to get your glands back in order gently and naturally after being stressed out.

Culinary plants and herbs for healing can be used to strengthen the immune system and may help prevent cancer. If you don’t have any culinary herbs, grab yourself some – try using garlic, cumin, and green tea, for example – these are great supports for your body, along with a little exercise.  You need to keep the immune system strong to fight off viruses and other ailments.

There are many plants and herbs for healing that help fight off a cold or a respiratory problem. Elderberry is another great herb and it helps stop viruses from reproducing and getting worse. Take elderberry at the first signs of a cold.

When treating a cold you’ll find many of the best herbs for healing out that will help fight off that virus as well as work for others things too. Garlic again is good for the cold and respiratory system and it comes in cloves, powder or in a capsule.

Read Also: Trusting Yourself to Make the Right Decision

Ginger, one of the best herbs for healing, comes in fresh chunks or a powder that can be used for treating common colds along with keeping the bowel system clean, since it supports the stomach, spleen and the intestines too. Make hot ginger tea when you are having cold symptoms to make you sweat that virus out of your body. Ever heard of Hyssop, another one of the best herbs for healing is used to treat colds, it will loosen up the mucous.

Lemon Balm is used for treating depression because it helps to relieve stress. In addition, Lemon Balm has been known to relieve fevers  as one of the best herbs for healing when you have a cold or the flu.  When using the lemon balm try to use it fresh if you can but dry will work and can be found in most stores.

Peppermint is another one of the best herbs for healing used to treat the cold and fever. Along with treating the cold, it is good to relieve an upset stomach and relieves pain.

Yarrow is one of the best herbs for healing used to treat the fever that comes along with the common cold.  Yarrow is even better when mixed with Elderberry or Peppermint.

best herbs for healing     plants and herbs for healing
Collection of fresh and dry aromatic herbs

When using plants and herbs for healing you need to be careful that you take the right amounts and know the side effects that herbs can cause.  Herbs are safer than using drugs but they are still very strong.  There are side effects to using some herbs if not used properly and could cause fatal injuries and maybe death. So please do your research and work with a trained healthcare professional to ensure that you are not harming yourself. Just because an herb is natural does not mean it cannot harm you. 

Read up and search for all the information you can find before using herbs.  Read the labels and be sure to read the warnings as not all people can use herbs for healing and general health precaution. If you don’t understand or are unsure about one don’t use it, taking the wrong one could do more harm than good. There are many great practitioners out there who can guide you so ask a professional. Holistic doctors are trained in plants and herbs for healing and to find the best herbs for healing for particular healthcare conditions. 

If you’re over 65 and want to start taking herbs start out slow.  The older a person get their system may get weaker and if they are already taking any kind of drugs the herbs could cause a reaction. Watch for any new changes other than normal, a headache, and an upset stomach are just a couple of things could happen. If you are starting on herbs and get sick right after, stop taking and consultant your doctor immediately to understand the best herbs for healing. 

If you are taking medication, are pregnant or nursing or have a chronic illness always consult a professional before starting any herbal regimen to find the best herbs for healing.

Overall though herbs that are used correctly under the correct supervision and understanding can be truly magical and yield amazing benefits. Herbs help heal the soul, which promotes improvement of your personal life.

A true gem of mother nature.

 

not trusting self, trusting yourself to make the right decision

Trusting Yourself to Make the Right Decision

Do you struggle with not trusting self or not trusting yourself to make the right decision? The truth is, in many circumstances, your instincts are usually right, but if you tend to overthink things too much, you might stray from those initial inner thoughts which involve not trusting self.

Following Your Heart by Trusting Yourself to make the Right Decision

Sometimes following your heart instead of your mind can seem like the “weak” thing to do when you have learned not trusting self for survival. This is not the case; following your heart and trusting yourself to make the right decision is following the core of your beliefs and is usually the best thing you can do. 

When you follow your heart by trusting yourself to make the right decision, you’re usually happy. Happy people enjoy their lives and are usually healthier in the long run. If you want to be happy, you must learn how to follow your heart.

not trusting self,  trusting yourself to make the right decision
Photo of youth adorable lady arms on chest satisfied sincere thankful trust isolated over pink color background.

You can begin following your heart by keeping these tips to learn to trust yourself fully:

  1. Trust your subconscious thoughts. It can be tough to stay in touch with your subconscious thoughts, but they make up your initial instincts and they’re close to your heart. You know that the truth will be revealed to you if you give yourself enough time. Learn to trust yourself by accepting trusting yourself to make the right decision. Usually your first thought on a subject is accurate. 
  2. Go with what feels right. Don’t be afraid to take action towards the things that feel right. If something feels off to you, you can stop and explore the reasons why. It always starts with a feeling. Go in the direction of your positive feelings instead of choosing to think about not trusting self. 
  3. Avoid over thinking. Sometimes your mind can get away from you and start cycling through negative thoughts. Take deep breaths and get back into a positive mindset so that you can see your true path more clearly by trusting yourself to make the right decision.

 

Trusting Yourself to Make the Right Decision

not trusting self   trusting yourself to make the right decision
Believe in yourself sign spelled on wooden blocks and yellow background. Conceptual image of being true to yourself.

There are several good techniques that can help you better grasp the process of trusting yourself to make the right decision. Some of these common solutions might work for you.

These strategies can help you trust your instincts and stop not trusting self:

  • Stick with your gut feeling. Following your heart and instincts are very similar things. It’s important to go with your initial thoughts instead of not trusting self. This is because it’s likely a thought that’s coming from within and not something you’ve had time to think endlessly about. You’d be amazed with how many times you just end up going with your initial feeling anyway.
  1. Write down your thoughts. It might help to engage in a free writing session to understand why you may not trust self. Pick up a pen and just write your thoughts down as they come. Try not to put the pen down. It doesn’t matter if you start writing some things that don’t pertain to the subject. After reading your notes, you’ll probably get a better idea about your base instincts, what caused you to doubt them, and what has you continue to think that you are not trustworthy.
  2. Keep yourself in a relaxed state. It’s always best to do your thinking while you’re relaxed. That way you know you’re not making any strained decisions. Trusting yourself to make the right decision is something that is done over time and more so in a relaxed state. Do what you can to relax yourself, whether it’s deep breathing, a warm bath, or meditation techniques. 
  3. Avoid changing your mind unless there’s a valid reason. Occasionally, you’ll know that your initial instinct was wrong. In this case, if you have a valid reason to change your mind, you should do so. However, if you don’t have a good reason, just follow through with your initial thoughts instead of not trusting self.

Read Also: Overcome Your Fear With Healthy Alternatives

You’ll find that most of the time your instincts and heart are correct in the end so it makes more sense about trusting yourself to make the right decision. Even when they’re not, banish discouragement and keep practicing. Maintain a positive attitude and keep trying and soon your heart and instincts will be your guiding lights. You’ve got this! I believe in you!

exercises for better posture, how to improve your posture

How to Improve Your Posture

Have you ever seen someone with really good posture? Perhaps bad posture? Chances are, you may have seen or experienced imbalances in your posture. Learning how to improve your posture is very important so it does not lead to pain, suffering, or degenerations later on in life. There are many exercises for better posture that someone can try to help prevent, or even reverse stress on the back, spine, or shoulders from bad posture.

Many of us like the idea of exercises for better posture but accomplishing that goal is not so simple to learn how to improve posture. 

exercises for better posture,  how to improve your posture

Where do we start? What exercises for better posture work the best?

In this easy guide, you’ll discover the most effective ways to ensure that you’re building greater strength and how to improve your posture.

Use these strategies to improve your posture you want:

  1. Fix your posture. Having big shoulders is almost a futile endeavor unless you can successfully have good posture. This means having the ability to relax your shoulders and neck in an optimal position without putting stress on the muscles.

    • Having a healthy posture is all about good blood flow. Without good posture, you might be restricting your ability for growth and the end goal of learning how to improve posture.

    • Train and correct yourself for optimal posture before you begin your strength training.

  2. Train your muscles. Assuming that you have a base level of strength, training your muscles with exercises for better posture will be one of the biggest components to your success in building a better posture.

    • Hypertrophy is our goal, and this will not occur as optimally with a lower weight. On the other hand, if you can train safely with a higher weight and lower reps (below 5-6 per set), you will see growth very quickly.

  3. Use Pull Down Bars or Lat Bars. There is no better exercise for better posture than the lat pull down bar. Not only is it a complete strength exercise that requires core stability and untamed pulling power, but you are also able to make the most of your posture.

    • A warning to beginners: Be sure to start on a machine or with lighter weight until you build up the strength in the back to pull something overhead.

    • You can also use dumbbells to condition each arm in a very balanced setting, as this will ensure that you don’t have one arm working harder than another. Surely, you don’t want to end up with one big arm and one little arm, right?

  4. Use cables. The only downsides to free weights as exercises for better posture are that they do not provide a steady flow of strength recruitment throughout the entire range of motion. Cables, on the other hand, like those found on a machine at your gym, will train your shoulders through a complete range of motion.

    • This will help to ensure that you are always growing stronger in the most balanced way possible. 

Read Also: How to Build Healthy Habits

Exercises for Better Posture for How to Improve Your Posture

exercises for better posture, how to improve your posture
How to correct posture infographic. Incorrect pose and back pain. Wron and right body position. Isolated flat vector illustration

Your quest for how to improve your posture for exercises for better posture will take time and dedication to your practice. There’s no need to rush something like this, as all it will do is bring you closer to an injury spectrum. 

Instead, take it slow, track your results, and work in a progressive strength setting.

It’s really easy to injure yourself when you are learning how to improve your posture. 

Be mindful, train smart, and watch yourself learn how to improve your posture through exercises for better posture. 

how to deal with grief, physical symptoms of grief

How To Deal With Grief

Unfortunately, tragedy touches us all at some point in our lives which makes it important to learn how to deal with grief and mourning. In the moment, it may feel like nothing can lift your spirits and pick you up, but as time goes on, there are certain coping mechanisms you can adopt to move forward as a person copes with physical symptoms of grief.

Moving on is a critical step because if you don’t accept what has happened, you may be holding onto the grief forever. Holding on to grief can generate physical symptoms of grief so it is important to learn how to deal with grief. 

Learning How to Deal with Grief by learning the Stages of Grief

It doesn’t matter what tragedy has happened in your life, physical symptoms of grief tend to follow a certain sequence of stages. While you may not experience all stages, you’ll likely experience a few of them, and most certainly will experience physical symptoms of grief if you have not learned how to deal with grief in a healthy manner. 

how to deal with grief, physical symptoms of grief
the 5 stages of grief (denial, anger, bargaining, depression, acceptance) – concept explained with white chalk drawing and color sticky notes on blackboard

When you process these stages to run their course, you’ll be able to go on with your life:

  1. Denial. In the initial shock of a tragedy, your first reaction might be to deny that it even happened. At the time it may be the best way for your body to avoid the pain. Depending on what happened, this stage can last from moments to weeks. However, staying at this stage is detrimental since you’re never really facing or accepting what has happened. When a person stays in this stage of grief they tend to suffer most from the physical symptoms of grief because they do not process these emotions in a healthy manner. 
  2. Guilt. Guilt is usually a part of grief whether or not you even have a reason to feel guilty. When you look to a situation after it occurred, it’s easy to point out the things you “should have done.” Take the time to feel the pain if you have to, but make sure you strive beyond this stage as well. Doing so will prevent the physical symptoms of grief associated with guilt. Carry guilt can literally eat a person alive inside as it stems from a lack of forgiveness in self. 
  3. Anger. It probably won’t be long before anger sets in. You’ve realized that you have no control and there is nothing you can do to repair the tragic situation. It’s important to feel your anger, but at the same time you mustn’t allow yourself to be controlled by it. You don’t want to cause lasting damage to yourself or someone else such as physical symptoms of grief associated with anger. Anger impacts the heart, the cardiovascular system, and the blood. 
  4. Depression. This stage will often last a long time. While you might not feel like talking with friends, it’s an important thing to do when you’re feeling depressed. You may discover a lot of things about yourself during this self-reflective time, which is why it’s an important part of the grieving process, although you mustn’t dwell in your own worries or anxieties. Doing so can create physical symptoms of grief, with worry and anxiety impacting the digestive tract significantly. 
  5. When Things Get Better. You’ll soon notice that your life and outlook gradually improves as you learn how to deal with grief. You may not be back to yourself quite yet, but you’re starting to feel better. It’s important to keep your lines of communication open and remember that your loved ones want you to have a long, happy, and healthy life.
  6. Acceptance. This is the last stage of learning how to deal with grief. This is where you have truly accepted what has passed and you now feel hope for the future. Although things may have changed, your life is feeling back to normal otherwise.

Read Also: Life Changing Habits

When You Feel Stuck in Learning How to Deal with Grief

how to deal with grief physical symptoms of grief

It’s common to feel stuck in a certain stage of grief as you learn how to deal with grief. Grief is not a linear experience, meaning that you do not have to follow a straight line or hurry through it. This is especially true when it comes to depression. The best thing you can do is to keep trying and allow yourself to feel and feel fully. 

If you feel like things are taking longer than they should, you always have the option of seeking professional help. Holistic Doctors are able to help you with your unique situation and may have some simple strategies to help you move forward not just about the mental and emotional components of grief but also to address the physical symptoms of grief. It is best to take your time and breath through the emotional experiences of grief. 

ayurvedic herbs

Ayurvedic Herbs – Part 2

Thank you for reading part one of the most commonly used herbs in Ayurvedic medicine. I am not at all surprised you are back to carry on learning about wonderful these true natural jewels are, herbs from all over the world are incredible. I truly enjoy travelling to different parts of the world learning about different cultures and their herbal medicine practices. Below are yet again some more super powerful ayurvedic herbs list for you to discover and try.

ayurvedic herbs
Herbal medicine used in alternative remedies with a variety of dried herbs and flowers in wooden bowls. Top view.

 NEEM

Neem (Azadirachta Indica) is an extensive blood purifier, excellent for acne, psoriasis, eczema, teeth and gum diseases. Since neem can be applied externally and internally, it is commonly found in Ayurvedic Skin products. This one tops the ayurvedic herbs list as a very versatile and easily accessible herb. 

Over five thousand years ago, Ayurvedic herbs list have used this one of the ayurvedic herbs collection as a good immunity booster to guard against colds, fevers, infections and various skin disorders. It has been safely used ever since.

 SHILAJIT

Shilajit (Mineral Pitch, Asphaltum) – Shilajit is one of the prime Ayurvedic herbs on the ayurvedic herbs list for rejuvenating the body. It is great to treat diabetes and debilitating urinary problems, as well as being an aphrodisiac and anti-ageing herb. 

 Shilajit is said to begin to manifest regenerative effects after approximately one month of use according to the Charaka Samhita. Impotence and infertility can also be treated with Shilajit. It is said that the libido levels of the general population will be returned to the level of teenagers when Shilajit is used. 

 The indigenous people of the Himalayan region have a folk saying that Shilajit makes the body strong as a rock. As an adaptogen (Rasayna), it can help people manage their immune system, urogenital system, nervous system, and sexual dissatisfaction. It also has been used for its rich mineral compounds for nerve regeneration. 

BOSWELLIA SERRATA

The Boswellia herb is an Ayurvedic herb on the ayurvedic herbs list that has been found to have beneficial properties in the treatment of various painful and inflammatory conditions such as rheumatoid arthritis, osteoarthritis, and joint mobility and pain. Boswellia serrata extract was found to be effective in treating knee osteoarthritis in a recent clinical trial. 

ayurvedic herbs

 In addition to treating back pain, knee pain, joint pain, and arthritis, Boswellia has also been found useful for treating a number of other disorders. Several studies have been conducted on the herb’s potential as a treatment for ulcerative colitis and Crohn’s disease. 

TRIPHALA

Triphala (Amalaki, Bibhitaki, Haritaki) – Triphala has the properties of three famous nutrients: amla, haritaki, and bibhitaki. In addition to its mild action, this formula has a more balanced action than the three taken separately which makes it a very versatile addition to the Ayurvedic herbs list.

Read Also: Herbs Commonly Used in Ayurvedic Medicine – PART 1

This is one of the Ayurvedic herbs that works as a detoxifier and cleanser. With regular use, it promotes gentle, slow detoxification, first of the digestive tract, and then of the deep tissues. With continued use, it can also normalize all three humours. (Doshas)

Triphala is easily one of the best supplements available today and pretty hard to beat; this is why in Indian you may hear them say “even if your mother leaves you, you’ll be fine if you have Triphala” 

HOLY BASIL – TULSI

As its very name Holy Basil indicates its sacred nature, Tulsi (Holy Basil, Ocimum Sanctum) deserves special attention on the ayurvedic herbs list. It’s a sacred plant worshipped in many Indian households and a must for any Hindu household. 

There are also many Ayurvedic herbs cough syrups that use holy basil over other ingredients. Research has found that it is a good stress reliever and that it is good for respiratory problems, colds, fevers, and all types of cough.  

This is not an exhaustive list of Ayurvedic herbs on the Ayurvedic herbs list just some of the top ones. Please ensure you consult a qualified Ayurvedic, Naturopathic or Herbal Practitioner before using herbs and do not stop taking you medicine without doctors approval. Many herbs can interact with your medication so please do not take any ayurvedic herbs without checking with your natural healthcare provider who is properly trained. 

ayurvedic medicine, powerful ayurvedic herbs

Herbs Commonly Used in Ayurvedic Medicine – PART 1

Herbal medicine is gaining popularity in western culture and many people are searching as well as researching various herbal medicine practices. Ayurvedic medicine is the practice of evaluating the doshas and providing powerful ayurvedic herbs for treatment. Here are a list of some of the powerful ayurvedic herbs commonly used in Ayurvedic Medicine.

The Doshas are a way in which the Ayurvedic practitioner evaluates the body. In the west, we do not use this system. We rely on the anatomy, physiology, and biochemistry of the body. These are just a few of the sciences that we use to determine what remedy to use natural or unnatural. This article is for educational purposes only and should not be used as a replacement for a skilled practitioner. 

ayurvedic medicine

AMLA

It is reputed that Amalaki (Amla or Indian Gooseberry or Emblica officinalis) contains the highest level of vitamin C of any naturally occurring substance. Balance is maintained among the three doshas of the body, thereby controlling digestive issues, strengthening the heart, controlling cholesterol, preventing cancer, building and maintaining defence mechanisms, improving eyesight, as well as detoxifying the body. AMLA is one of the powerful herbs in Ayurvedic Medicine.

 The amla fruit is said to have 20 times more vitamin C than the orange. Amla contains approximately 625mg to 1814mg of vitamin C per 100gms. Amla is also shown to increase haemoglobin and red blood cells. It was discovered, through research, that when taken regularly as a dietary supplement, Amla can counteract the toxic effects of prolonged exposure to environmental heavy metals, such as lead, aluminium, and nickel.   

ASHWAGANDHA

Ashwagandha (Winter Cherry or Withania Somnifera)- Ashwagandha is one of the main herbs for promoting libido and rejuvenating the body in Ayurveda. An effective semen enhancer, it is used to treat impotency and infertility. 

 Ashwagandha, a powerful Ayurvedic Herb, has been proven to possess antibacterial, antitumor, anti-inflammatory, and immunomodulatory properties in clinical studies. It is an adaptogen helping the body cope with stressors and change. Stress-reducing effects also facilitate learning and memory. It has also been found to help with rheumatic and arthritic disorders, such as pain, swelling, etc. 

ayurvedic medicine

Overall, it is considered an Aphrodisiac, immunostimulant, anti-inflammatory, anti-tumour and anti-stress herb that shows why Ayurvedic Medicine held this herb in such high regard as a general tonic. 

ARJUNA

‘Arjuna’ (Terminalia Arjuna) is a highly effective cardiac tonic and is one of the powerful ayurvedic herbs for the heart. It has been known since 500 BC that the herb Terminalia arjuna can be beneficial for treating heart problems. In clinical research, it has demonstrated its effectiveness as a treatment for anginal pain, as well as for coronary artery disease, congestive heart failure, and possibly hypercholesterolemia. 

Read Also: Coast Live: Start your holistic health journey

 Some studies reported ”Improvement of cardiac muscle function and subsequent improved pumping activity of the heart seem to be the primary benefits of Terminalia Arjuna”.  

BRAHMI

In the ancient world, Brahmi was called “food for the brain”. This herb is traditionally used to boost the immune system and is one of the powerful ayurvedic herbs, as a nerve tonic, and as a mental tonic. This enhances mental function and promotes clarity and calmness. 

Brahmi is claimed to improve memory and help combat stress. The benefits of Brahmi are particularly suitable for students, as it improves their ability to learn and to focus, and for elderly people who want to regain their memory. Specifically, it is unique in its ability to stimulate mental processes while reducing the effects of stress and nervous anxiety. 

Brahmi is often used as a nervine tonic for stroke victims, those who are prone to nervous breakdowns and those who are suffering from ADHD. Ayurvedic brain formulas with the best memory and brain power often include brahmi, as do many other compounds known to promote long life.  

GUGGULU

Guggulu (Shuddha Guggulu, Guggul, Commiphora Mukul) – Studies indicate that it is one of the most powerful Ayurvedic herbs for treating people with obesity and high cholesterol. Research shows that guggulu lowers serum cholesterol and phospholipids, and that it also protects against cholesterol-induced atherosclerosis. In these clinical studies, guggulu resulted in lower body weight. 

In addition to its anti-inflammatory properties, Guggulu is also effective for treating arthritis and other joint pains. 


KARELA

Karela (Bitter Melon, Bitter Gourd, Momordica Charantia) – At least three different constituents of bitter Melon have been shown to lower blood sugar levels. Among these are steroidal saponins known as Charantin, insulin-like peptides, and alkaloids. In studies, bitter melon consistently lowers Type 2 diabetics’ blood sugar levels which makes this one of the powerful ayurvedic herbs. 

 It may reduce the patients’ consumption of antidiabetic drugs. Bitter Melon is also thought to have proteins that repress other viruses. 

Bitter melons have been recommended as one of the best herbal medications for diabetic management by the Department of Health in the Philippines. 

These are not all of the powerful Ayurvedic herbs used in Ayurvedic medicine but does begin to introduce you to the concept. It is important to note that unlike in the west, you do not treat the symptom or diagnosis but rather the energy or in this case the Dosha. What may be helpful for one may be harmful for others so it is important to seek a qualified Ayurvedic Medicine practitioner to learn more about which powerful ayurvedic herbs are right for you.