Author Archives: Holistic Family Practice

free radicals

Free Radicals – What Are They?

We’ve all heard of free radicals before, but what are they, exactly? According to, a free radical is “an atom or molecule that has an unpaired electron and is therefore unstable, capable of causing chain reactions, that destabilize other molecules and generate more free radicals.” Why should we be concerned about them, simply because of free radical damage. Free radical damage is often referred to as the process of aging. 

In other words, they’re unstable little buggers that can cause all sorts of damage if they’re not kept in check. 

Luckily, our bodies have built-in mechanisms for dealing with them – but it’s still important to be aware of free radicals and their effects. 

Not to mention, many of our modern-day habits lead to the accumulation of free radicals, so it is also essential to take these out of the equation.

So read on, and next time someone mentions free radicals, you’ll be able to sound like you know what you’re talking about!

What Exactly Are Free Radicals?

So as you just learned, they are atoms and molecules that have an unpaired electron.

Due to their instability, each of them can seamlessly latch onto other molecules in the body.

As a matter of fact, a free radical will always choose the closest molecule to latch on to and take its electron, and that same molecule, in turn, becomes a free radical.

So you see, once this process has started, it can grow into a hardly controllable chain reaction and cause many negative changes in the organism.

Now, free radicals are naturally found in the body, but the thing is that just like anything else if there’s too much of it, that will likely lead to some damage!

So What Leads To Free Radicals?

This ‘surplus’ of free radicals that we said can be quite damaging can be caused by a variety of factors, such as environmental and habitual factors.

When we’re talking pro-free radical factors, think:

  1. Tobacco smoking
  2. Environmental air pollution
  3. Processed foods
  4. Alcohol

Now, it’s important to remember that a surplus of free radicals changes the way that cells function, thus damaging lipids, proteins, and even DNA.

Damaged DNA can significantly impair the immune system, leading to the possible development of a variety of diseases.

The best-case scenario is that you won’t develop any serious conditions but will age rather quickly.

And that, too, isn’t something we want!

The Defense System – Antioxidants

Alright, what we learned so far hints that free radicals are like an evil army trying to destroy the organism.

And we know for a fact that the organism itself can recognize such things and act against them.

In this case, the body’s defense system against free them is built on the foundation of antioxidants!

Essentially, antioxidants are protective substances that help neutralize the potentially damaging effect of free radicals.

As the name suggests, antioxidants buffer the oxidative reactions inside of the cells.

Now, the body naturally produces some powerful antioxidants, such as alpha-lipoic acid and glutathione, but it’s important to remember that food also provides a flurry of antioxidants.

Essentially, the primary food-derived antioxidants are:

  1. Vitamins A, C, E
  2. Zink
  3. Copper
  4. Manganese
  5. Beta-carotene

An important thing to remember is that the body would naturally control the free radical production and its neutralizing in normal conditions.

However, in our modern-day cities, the conditions are everything else but normal, which implies that we should aim to minimize environmental and habitual factors while also focusing on macro and micronutrient-rich foods.

Both of these combined will ensure that our bodies thrive in the best environment possible while also getting all the nutrients needed to recover, grow and fight off any unwanted free radicals!

Here are our favorite sources of antioxidants:

  1. Carrots
  2. Walnuts
  3. Turmeric
  4. Apples
  5. Broccoli
  6. Grapes
  7. Multivitamin supplements

Final Thoughts

Free radicals are the bad guys of your body. They cause damage to cells and DNA, but they can be neutralized with antioxidants. 

You can’t eliminate them, but you should know how to minimize their effects. 

So listen, if you want to age gracefully and live a healthy and happy life, avoid bad habits, breathe fresh air and eat plenty of nutrient-rich foods!

Oh, and stay tuned to our blog as we post more content to help you live your best life!

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pressure points in feet

Reflexology Massage

Foot massage or foot reflexology has a Chinese origin.  It dates back to more than 3,000 years ago and is used in the prevention and cure of many health ailments by accessing pressure points in feet. 

Some in fact say foot reflexology massage dates back to ancient Egyptian times due to archaeological findings in cave drawings in Egypt. 

The principle of massaging pressure points in feet rests in the premise that the meridian network connects all tissues, organs and cells in our body. Each organ in the body is connected to a specific reflex point on the foot through the intermediary of nerves.This technique is known as reflexology massage. A trained reflexology massage therapist is usually called a reflexologist or zone therapist. A reflexologist massage therapist can put pressure on different pressure points in the feet. These points correspond with meridians or energy lines on the sole, top and side of the feet to determine the cause of illness.  

By using pressure to these reflex pressure points in feet, the foot reflexology massage is good for stimulating the activity of internal organs, and to improve blood flow and lymph circulation.  Thus, the top to bottom well-being of a person can be made through the feet.

The principles of foot reflexology massage is not usually in congruence with western allopathic medicine.  Western medicine merely sees the foot as a body part comprising of bones, ligaments and joints.

However, foot reflexology massage is fast gaining much popularity and acceptance as an alternative health treatment.  

In fact, over recent years it has become regularly the number one requested holistic therapy amongst complementary treatments s recorded by a number of complementary societies.

Fans of foot reflexology massage believe it can help not only colds and minor ailments, but more serious ailments as well. These ailments include liver dysfunction, constipation problems, chronic headaches, skin allergies and much more. It is not tested or proven that massaging the pressure points in feet can do all of these things but it most certainly cannot hurt anyone. 

Like most Oriental medical techniques, foot reflexology massage is a holistic treatment.  It concentrates on treating the whole person rather than just the symptoms of one particular ailment. 

While Western medicine promises speedy recovery of all unpleasant symptoms, foot reflexology massage therapy does not, nor should it. It can be slow and gradual but with longer lasting effects seeing as it aims to treat the root cause and not just symptoms.  

A series of visits is necessary to strengthen the body and to bring the body back to balance. It is important to understand that this impacts the bioenergetic system and not the biochemical system. When the person is hitting pressure points on the feet they are stimulating their meridens which are their energy centers. 

It is important to see a qualified therapist who will have had many years of training and case studies as this will yield the best outcome.

An average session of foot reflexology massage in the US, can set you back as much as US$40-100. In the UK depending on where you are, the prices can be similar at 30 – 75 pounds per hour, Thus, foot massages over a period of time, can add up in terms of costs. But the benefits will add up too and most therapists will certainly do group booking discounts if you take out a course of treatment.

Naturally, for practitioners and believers of foot reflexology massage, the cost for good health is well worth it.  The alternative would have been money spent in clinics and western hospitals for prescription drugs and perhaps, invasive surgery. Not to mention time away from working or doing those activities which you enjoy.

Your health is always a priority and massaging pressure points in feet or reflexology is certainly one that I would highly recommend you try as it really has many great benefits and is wonderfully relaxing too.

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Fixed VS Growth Mindset

Fixed VS Growth Mindset

We all intuitively recognize the importance of mindset. But do we understand growth mindset examples and fixed vs growth mindset. 

All of us can pinpoint certain moments or times in our lives where we repeat to ourselves that we have to believe that things can happen for us. 

Be it in life, relationships, business, and so on growth mindset examples are necessary for us to have hope in our future. 

Fixed VS Growth Mindset theories have been and is an abused form of self-help and maybe the first frontier of getting things to happen. 

After all, fixed vs growth mindset is about believing that it can happen is the first step to ‘’it’’ happening. 

We all know people that seem to cruise through life purely on a base of self-confidence and belief in themselves and their skills are growth mindset examples. These people understand the difference between fixed vs growth mindset. 

Sometimes, we even find some people relying solely on belief and confidence and lacking in ability, but somehow still achieving results even on naked self-confidence. This is also growth mindset examples as this person is constantly self generating to accomplish their goals. 

This speaks volumes about how important mindset truly is and why looking at fixed vs growth mindset is so important. 

There’s a tendency to go against the grain in terms of achieving unique results, and you might find it cliche and rather low-effort to be focusing on mindset. 

After all, believing in yourself is a truism heavily regurgitated in media and self-help circles, so a lot of us have the inclination to be skeptical of a positive mindset in the efforts to be realists. 

However, it’s important to note all the instances of belief, fixed mindset vs growth mindset were and are truly powerful factors of making changes and achieving results, or in some cases, not achieving anything. 

Wars, religions, laws, and countries were all built and fought for thanks to a series of well-thought-out beliefs, coupled with fixed mindset vs growth mindset. 

No matter how overused, growth mindset examples are truly important for your life and the results you want to achieve. 

Recent research has recognized two distinct mindsets when it comes to people and has linked both mindsets to levels of achievement. 

So, what are they?

The Fixed Mindset

Having a fixed vs growth mindset is a cocktail of different beliefs and biases, all pointing to a limited set of abilities. 

The fixed mindset is believing that all of our skills and talents are pre-determined and that no matter what you do, you’re limited. 

For example, a fixed mindset is believing you’re bad at math and never trying to see if you could improve simply because your belief is enough to negate you from trying harder. 

The fixed mindset has a permanent residence in the comfort zone.

It knows what it can and can’t do and focuses on achievements in the areas that it’s good at. 

This type of mindset employs extreme reluctance towards change and towards trying new things that may result in failure. This creates resistance, fear of change, control, and reactions that resist the process of growth. Growth mindset examples include being open, curious, and trusting of the process, having full faith in your experience in life. If a person has experienced trauma they will tend to have a self protecting fixed mindset to protect themselves mentally as well as emotionally. 

If you recognize yourself having this mindset, try to see why you think the way you do and if this has something to do with the way you were raised or if someone told you what you are and what you’re not and you took it to heart. 

If you find this has been your mindset and you want to change, there’s an alternative by finding growth mindset examples.  

The Growth Mindset

The fixed mindset vs growth mindset is being passionate about learning. Being open to experience and being open to new experiences. 

This comes with the acceptance of making a lot of mistakes. It comes from self forgiveness and a willingness to see your imperfections. 

Mistakes, after all are data. In growth mindset examples, these mistakes allow us to see where we are missing, and where we need to improve ourselves. We all have flaws and all have areas that we can expand. 

People with growth mindset examples use this data in order to become better.

They’re not worried about immediate validation and results. 

They are focused on learning, people with the growth mindset examples seek constant improvement and challenges even if that results in failure.

They trust the process and don’t crumble when meeting with failure. They seek failure as just a breakdown in performance. Something that is modulating, something that we can evolve, and shift.

Another key factor in the growth mindset examples is the belief in change and adaptability. 

It’s not that you’re bad at math, it’s that you’ve never tried hard enough. Or that you are not putting as much effort in, forcing yourself, or moving too fast. If we try to force things we get frustrated. 

Growing Mindset examples are about making small steps, sometimes falling, sometimes stumbling, but persevering nonetheless. 


We need to remember that there’s nothing wrong with the fixed vs growth mindset, and it doesn’t need to be antagonized. 

There’s nothing wrong with building on a few select areas of your life. There is also nothing wrong with taking your time and slowly working on things step by step. 

There’s also the possibility to overextend yourself with the fixed mindset vs growth mindset and to set your sights too high without looking at growth mindset examples. Or being present to what it takes to have a growth mindset. 

It’s important to employ the right balance and embrace finding balance. 

Being confident but not pigeonholing yourself inside a set of beliefs, dogma, or stigmas. Having a fixed way of being or a limited view of the world keeps you small, stuck, and holds you back. 

Humans are capable of a lot.

If you decide to delve further into your own mindset, remember to first focus on identifying your own biases and which camp you belong to, try getting some feedback from peers in terms of your strengths and weaknesses. 

And most importantly, know that you can choose and change your mindset. If you need to help in shifting your mindset please check out our Introduction to Consciousness Online Program. 

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Focus the Mind

How to Focus the Mind?

Humans are losing the power of focus by the day and it seems like in the coming years a mere few seconds of attention will be rated as quite an achievement! How to focus the mind in today’s environment is even more important and can be very difficult. However, you can learn about focusing the mind one step at a time. 

Millions of distractions around us have sucked away our power of focusing the mind

Sometimes this lack of focus takes a toll on us when we push ourselves hard to focus and develop a strain or headache instead of learning how to focus the mind.

Well, we must now learn one thing: focus can’t be forced!

If you force your mind to concentrate, you’ll only torture yourself – making concentration next to impossible. How to focus the mind involves relaxing the mind instead of forcing of the focusing the mind. 

But, don’t lose heart already…

Because we CAN claim back our power of focus by learning how to focus the mind.

In this article we’re going to learn how to achieve a laser-like focus in our daily life by focusing the mind.

All you need to do is read through and follow the advice to the letter.

But before that let’s first find out…

How Important Is Focusing the Mind?

In simple words, the ability to focusing the mind on one particular thing (or thought) determines your destiny as you learn how to focus the mind.

The longer you can hold a thought in your mind the better…

Because when thought is focused upon it gains momentum and that energy helps you work faster and smarter as you begin focusing the mind. 

On the other hand, distraction breaks up that momentum and drains your energy.

Also, don’t mistake ‘holding a thought’ as ‘thinking about something non-stop’ – that’s not focus, that’s sulking or daydreaming. 

Or simply put, that is distraction not focusing the mind.

Focus means letting a thought (or goal) consume your mental energy so that you become ONE with the thought and no several unwanted thoughts are eating away your attention… 

Such unwavering focus results in true creativity, art, discovery or some invention.

Got it?

Top 6 Steps to Achieve Mental Focus…

OK… So let’s go over the top six steps that will help you learn how to focus the mind which is so natural and inherent to us human beings.

1) Daily Workout Is a Must! 

Yes, it’s a must because (now listen) your body and mind are NOT two different things. They are one! 

If your body is not at the peak of its health your mind can never perform at its peak either.  

So… start with a daily workout (best in the morning)to help in focusing the mind  and keep at it – no matter what the mind says. 

The workout will surely help you get in shape physically but, apart from that, it has plenty of benefits for the mind like learning how to focus the mind for example: 

2) Check Your Dietary Habits 

This is in conjunction with the first step – keeping the body healthy!

You may think the mind is impervious to what you eat and drink but that’s not the case.

In fact every bit of junk food that you gulp down will have a damaging impact on the quality of your brain and make it more difficult in learning how to focus the mind. 

Every bite of a jumbo-sized cheeseburger kills your potential to focus mentally.

If you don’t believe it just observe yourself the next time you eat junk, you’ll see with every bite you take your awareness dwindles making it more difficult to focusing the mind.

So cut down on junk, eat healthy and drink pure.

Take good care of your health if you really want to achieve BIG things in life!

3) Have a Definite Goal…

Having a strong, definite goal in life means you have a reason to wake up for the next morning…

Because obviously your office (or boss) is hardly a reason to shun your precious sleep and get out of bed, right?

If you wouldn’t fear a pay-cut you’d never wake up on time for the office, isn’t it?

So take a minute and think about what you REALLY want from life, choose a goal that can set you on fire and march straight towards it.

The goal can be anything like money, power, health, love, etc.

But once you have your goal you’ll be focused, and will want to be focusing the mind.

You’ll realize what a wonderful feeling it is to wake up every morning in pursuit of your goal… 

4) A Clear-Cut Plan to Follow 

Lack of focus might also be caused by a lack of a clear schedule or plan for each day, which may inspire you to learn how to focus the mind.

Without a definite plan the mind wanders off into its past destructive patterns…

So give yourself a clear plan that you can work on every day by focusing the mind on the plan… Construct a tight timetable that you can follow in your daily routine.

Also, make a clear-cut plan toward your goal to follow daily – and stick to it by focusing the mind! 

5) Take Away the Distractions

You know, most people always get the meaning of “focus” wrong!

They think they’ve got to apply pressure upon their brain to fix the attention by focusing the mind. That’s wrong and such practice will drive you crazy!

Focus comes naturally when… the distractions around are removed which is one of the ways of how to focus the mind.

For example, when there are no distractions, focusing the mind will be  automatic and there will be no need to struggle. See the point?

So look for the things that divert your attention and keep them away as long as you’re working on the task that demands your focus…

6) Spiritual Practice and Meditation

This is perhaps the most important step of learning how to focus the mind  all because it’s directly related to the mind.

There are 100s of spiritual practices that you can choose from to help focusing the mind  and incorporate it into your daily routine…

But this is something only you can decide for yourself to focusing the mind because nobody else can tell you which meditation type will work for you.

Start with whatever you feel like doing (breathing, focusing on a thought, chanting, visualizing, etc) and see what suits and delivers results for you.

When you’ve picked your practice to focusing the mind  stick to it patiently.

Just within months you’ll witness an amazing shift in your consciousness and newfound strength in your focus!

Get Focused and Success Will Follow!

Napoleon Hill, a top American success writer, described focus as absolutely necessary for anyone who wants to gain success, either material or spiritual…

The quality of focusing the mind  is such that once you develop it (with the help of the above steps) you won’t even bother about the success! 

Because all that would matter to you would be the present moment, the process not the goal.

You’ll be absorbed in the process while the success will follow you home like the dog follows its master!

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Interesting facts about the brain

Interesting Facts about the Brain

Being one of the most complex organs of the human body, the brain’s information we have is far less than the data we don’t possess. The following article is about not only how to improve the brain health but also some interesting facts about the brain. 

The anatomy and functions, while being heavily unknown as of now, are incredibly unique and fascinating. 

The human brain always has shocking revelations and surprises for biologists and scientists, so here are some interesting facts about the brain which can help you to learn how to improve the brain health, which might leave a jaw-dropping impression on you as well!

15 Interesting Facts About the Brain 

1. Weighing three pounds, the majority portion of the brain is fat (about 60%), making it the fattest organ in the body. With a firm yet jelly-like texture, it makes up about 2% of the body weight. Despite weighing so little in comparison, it does take up the most energy in the body, with almost 20 to 25% of the blood going straight to this organ.

2. Sweat can end up in the shrinkage of the brain. It is because the brain is primarily composed of water, and dehydration will make it shrink. But how much exactly? Well, a solid 90 minutes of continuous sweating shrinks your brain to the same size as it would after a year of aging. However, this shrinking is temporary, and the brain regains its size after getting the lost fluids. How to improve brain health includes drinking adequate amounts of fluids and water. 

3. You are seldom “thoughtless.” The brain typically creates 48.6 thoughts every minute. And the part of the brain responsible for daydreaming (the default mode network – DNM) remains primarily active. Therefore, daydreaming is way more common than you can imagine. Interesting facts about the brain include the creativity of the brain, the day dreaming, and the mindset shifts. 

4. Your brain remains unformed till you’re 25 years old. It develops from back to front, and the structure working on reasoning, the frontal lobe, etc., remains underdeveloped till that age. How to improve the brain health includes improving brain function. Ways to improve brain function include the use of biofeedback and neurofeedback. 

5. Your brain can store a significant amount of information and has unlimited capacity which is one of the interesting facts about the brain.

6. We don’t remember things well when we’re older, mainly because of the brain’s inadequacy to clear out and filter the previous information to sort out the new data. However, we might end up remembering what we seem to have “forgotten” from a long time ago. However, one of the interesting facts about the brain is that you can work to improve brain function on a daily basis with things such as crossword puzzles, and logic games. 

7. The brain can communicate information fast. And by fast, according to research one of the interesting facts about the brain, we mean an impressive speed of 268 miles per hour, which is much better than the best computer humanity could create. 

8. The brain doesn’t die immediately. If the blood supply is cut off, it will take 8 to 10 seconds before it starts fading out. By stopping oxygen, it can last up to the next 5 or 6 minutes at most. How to improve brain health includes to get adequate oxygen.

9. Another interesting facts about the brain includes the contents of the brain. The brain is primarily water (almost 2%). Therefore, as little as 2% of dehydration will affect your cognition drastically.

10. We have all heard the myth that you only use 10% of your brain. It’s wrong. You use all of your brain in every single task you do, even sleeping. How to improve brain health includes being mindful of how you use your brain, which can be improved through meditation. 

11. Well, the organ between your ears can light a bulb as well. Thanks to the 23 watts of power our brain generates.

12. Intelligence isn’t a work of sizes. A bigger brain doesn’t make a more intelligent person. Men, generally, have larger brains, but the size of the hippocampus is more significant in women. Interesting facts about the brain include the concept that size does not matter when looking at intelligence.

13. Blood and oxygen are the fuels of the brain. The harder you work it out, the greater it will consume. And the consumption can increase up to 50%. How to improve brain health include adding more oxygen to the brain by using chlorophyll supplements. 

14. Well, none of us can say we control our minds. Because, mostly, we don’t. Most of our decisions do not even occur in the conscious part of the mind (which makes about 5% percent of the total brain).

15. You have two brains, one in your head and the other in your intestine, both containing neurons. One of the interesting facts of the brain include the gut brain connection. And how to improve brain health includes cleaning up the digestive tract and healing the digestive system.


Apart from being difficult to understand, our brain has the most impressive functions and structures, etc. 

Interesting facts about the brain will definitely provide you with an insight into how your brain rolls and help debunk some of the prevailing myths about the organ. This can also teach you how to improve the brain health. 

While these facts may sound surprising, there are many more still unknown to humanity, so…

Stay curious!


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Improve Self Esteem

How to Improve Self Esteem

Have you ever thought “I don’t like myself”? Well, sure you have and, believe me, you’re not the only one. Low self esteem is something that plagues many people. Many people seek to find how to improve self esteem. 

There are many logical answers you can give yourself as an answer to the question. But, also, there are a lot of illogical questions and answers that can lead from that to help teach you how to improve self esteem and combat low self esteem. 

Let’s look at some of the main reasons one would ask themselves a question like that. 

Scientists and doctors have developed a three-point system for low self esteem and how to improve self esteem.

Why is this happening?

The first major reason for the occurrence of this question is the social pressure inflicted on our everyday decisions and actions. “Not following the rules” is one reason why someone would potentially have low self esteem as they do not feel a part of or that they belong, fitting into the status quo. 

Of course, this is a serious issue for people with low self esteem who cannot conform to a specific social rulebook. Things like properly talking, eating, walking, dressing, and etiquette can make a person feel alienated. This can lead to someone wanting to learn not only how to improve self esteem but how to feel as though they belong. 

Another side of this is not living up to one’s expectations. This could be portrayed in a family scenario, as well as in an educational facility scenario. Feelings of alienation and stress can contribute to this feeling. 

The second major reason is not following your heart and gut. This one is more or less connected to the expectations that are forced upon third social parties. How to improve self esteem includes feeling confident with one’s decision making. Low self esteem can be contributed to not feeling safe and secure with oneself.

Nevertheless, the effect that low self esteem has on your brain has its own function. 

Because you don’t listen to your heart nor gut, you often feel like you’re doing everything wrong which contributes to low self esteem. You disregard great accomplishments like they’re everyday chores.

You feel like nothing is worth the time or energy to start and finish. It’s like nothing makes sense.

The third reason is a mixture of the first two. You follow the signs that your heart and gut give you, but it’s contradictory to the rules of the socium. 

Obviously, this leaves you feeling like you’re bound and obligated to follow the rules, even though you know you shouldn’t.

After that, It’s just questioning the authenticity of your life. How to improve self esteem includes feeling safe, secure, and stable with all decision making. Having faith that you are making the right decision for yourself. Trusting that you are making positive decisions. 

Ok, now what?

It is definitely not easy to face yourself and admit you want to start liking yourself because face it, you feel it unnatural. Having low self esteem can contribute to this phenomenon. Asking yourself how to improve self esteem can be the first step in recovery. 

The sensation of not being a big fan of yours has been there for so long that you can’t comprehend a world in which you actually feel good in your skin.

But, there is hope, and here are five tips that could help with the transition to learn how to improve your self esteem and break free from low self esteem once and for all. 

Accept Failure 

Understand that failing is a natural and much-needed aspect of our lives. Without failing, you don’t learn how to get up and start again. Think and embrace your weaknesses. Failure is just a breakdown in performance and does not define your morality or character. This does not determine who you are as a person or impacts your self esteem unless you allow it. 

Bask in the audience

Sometimes you just have to sit back and enjoy your accomplishments to learn how to improve self esteem. No one is going to do it for you, and you deserve to be acknowledged.

It doesn’t matter If they are accomplishments from a couple of years ago. 

Everything that makes you feel good is good for you which can help support your low self esteem.

Make fun of yourself

Stand in front of the mirror and just have a crack at it. There is an exercise where you go in front of the mirror every morning, and you make the goofiest smile or face that comes to you to improve your low self esteem. 

Don’t only mock yourself, compliment yourself. Maybe your hair today isn’t that bad, maybe you like your eyes or your smile. It can’t be all that bad, can It? How to improve your self esteem includes seeing yourself and loving yourself regardless of what you see. 

Go on a date with yourself

Spending quality time with yourself is crucial for building your low self esteem. Treat yourself the way you want others to treat you. Have a great meal, drink good wine, go to the cinema by yourself – you deserve it. How to improve your self esteem includes treating yourself and loving yourself which means that you spend time with yourself. You learn to love yourself and support yourself. 

Comprehend that no one is perfect!

Take it easy on yourself and accept imperfection – Lower your standards towards yourself!

No one is as perfect as you think they are. Try not to adopt someone else’s lifestyle to improve yours – you are great just the way you are, and everything will be just fine. How to improve self esteem includes learning to accept yourself completely. When you accept yourself and love yourself, you accept your flaws. You learn to love yourself unconditionally. 

Final Thoughts

There are many reasons why you should like yourself and learn how to improve self esteem. You can get more done in less time, be more productive at work and school, make better decisions about your life goals, increase the likelihood of achieving success with no regrets… the list goes on! 

The next step? Just fall in love with yourself (literally) to improve self esteem. It doesn’t matter if other people do or not; just find something about yourself that makes you happy and focus on bringing out those qualities into your everyday routine. 

And then repeat after me – “I am enough.” 

Then, say it again until you believe it!

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Gaba dosage for weight loss

GABA dosage for weight loss

Most people have never heard of GABA, but it’s actually one of the most important molecules in the body. Gaba helps the body to be able to stay relaxed and at ease. High stress levels can lead to not only weight gain but severe anxiety. 

Gaba dosage for severe anxiety can help support the body. Not only does Gaba play a role in nerve function and muscle movement, but research suggests that its deficiency may be the main cause of worsened mood and stress management.

In this article, we’ll take a closer look at what GABA is and how it works. We will also explore gaba dosage for weight loss as well in this article. 

We’ll also discuss some of the benefits associated with this molecule, as well as ways to optimize its effects both for gaba dosage for weight loss and gaba dosage for severe anxiety.

So if you’re interested in learning more about GABA, keep reading!

What Exactly Is GABA?

GABA, also known as Gamma-Aminobutyric Acid, is the main inhibitory neurotransmitter in the brain. 

It helps create a sense of calm and relaxation, and logically, its deficiency will lead to the exact opposite – A heightened perception of stress. This makes gaba for severe anxiety a helpful option when looking for natural remedies for this condition. 

Now, a key point worth mentioning here is that GABA is not just a supplement – In fact, it is a naturally occurring amino acid that apparently has strong interactions with the parasympathetic nervous system (the part of the nervous system that creates the feeling of calmness and relaxation). Gaba dosage for severe anxiety can vary depending on the person and the severity. The same with gaba dosage for weight loss. As long as the person’s weight gain is due to stress this can be a helpful supplement. 

Why does it exist as a supplement then, you may ask?

Well, because our modern-day ways of living have deprived us of GABA and therefore, it is in a deficit for so many of us! Gaba dosage for severe anxiety can vary depending on the person. 

The Benefits

Gamma-aminobutyric acid (GABA) is a neurotransmitter that has been shown to exhibit a wide variety of positive effects. 

For instance, GABA promotes sleep by slowing down brain activity and reducing muscle tension, thus also decreasing heart rate and blood pressure. Gaba dosage for severe anxiety varies. You can start at 750-900 mg to see how the body adjusts, from there you can increase or decrease the dosage to ensure that the body adapts. 

The intake of GABA supplements has been shown to significantly reduce stress levels as well as improve mental clarity for those suffering from depression or anxiety. Gaba dosage for weight loss varies as well, but Gaba can be used for those who experience high levels of stress. Gaba dosage for weight loss include 3 – 18 grams as a means to increase HgH levels in the body

It does that by reducing the excitability of neurons in the central nervous system.

This, in turn, decreases the above-mentioned anxiety and even anger, irritability, and insomnia! (How’s that for a full pack?)

So, in essence, if you find the right GABA dosage for severe anxiety, here’s what you should expect:

  1. Getting back to the baseline, relaxed and peaceful state
  2. Less stress and anxiety
  3. Less irritability, more emotional control
  4. Better sleep
  5. Improved cognitive function

And we know, that sounds almost too good to be true, so naturally, a question comes to mind here…

Does It Have Side Effects?

Because this supplement, gaba dosage for severe anxiety, is relatively new in the world of health, there isn’t really a proper body of research to pinpoint some possible side effects of GABA.Gaba dosage for weight loss can also be helpful when the weight is as a result of stress response.

However, there have been reports by users that include side effects, such as:

  1. Sleepiness
  2. Mild headaches
  3. Worsened athletic output

Due to this lack of information about the possible side effects of GABA, it is in your best interest to play it on the safe side and start slow with dosing.

  1. Take GABA within the recommended dosages as recommended by your natural healthcare provider
  2. If you take any other supplements/medication, advise your doctor to ensure there are no medication interactions
  3. Don’t take GABA on a daily basis – Rather, when you feel overwhelmed/stressed out as Gaba dosage for severe anxiety are best taken PRN.
  4. Advise with a medical professional if you are pregnant/nursing

Who Should Use It?

Overall, the customer reports for this supplement are almost entirely positive, so we can undoubtedly say that if you are a generally healthy individual. This can be a good supplement to have in your medicine cabinet.

The natural relaxing properties of this naturally occurring amino acid is precisely what makes many people resort to it.

Consider using GABA dosage for weight loss if you’re someone who…

  1. Has many stress factors in their life
  2. Has trouble with mood-management
  3. Is generally anxious
  4. Can’t sleep well
  5. Is easily irritable

However, remember that not all GABA supplements are quite effective because isolated GABA usually doesn’t work as well and needs precursor ingredients like grape seed & rosemary extracts to be fully absorbed.

Luckily, we’ve tried and tested many  GABA supplements and Gaba dosage for severe anxiety and Gaba dosage for weight loss that seem to be helpful. 

Final Thoughts

As you can see, GABA is a fascinating neurotransmitter that has many purposes in the brain.

It’s essential to keep this new knowledge on hand as we explore how it works and what it does for us – not just during times of stress but also at any time your body needs some help winding down. 

We hope our article was beneficial to you and if you are looking for more information of this kind, make sure to follow up with our blog! 

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clary sage oil for anxiety

Shiatsu Massage for Anxiety

In the first article of this series, we had a deeper touch with the reality of hypochondria, otherwise known as “illness anxiety disorder (IAD).”

We learned that this common disorder is characterized by excessive worry and fear about illness and health. We have found that several things have been shown to be helpful including shiatsu massage for anxiety and clary sage oil for anxiety. 

A person with IAD may obsessively check their body for symptoms of illness, avoid doctors’ appointments, and constantly worry that they are sick. They are often desperate to find solutions and it can be difficult to find solutions that are natural.

While there is no specific, one for all cure for IAD, there are ways to manage the disorder and reduce its effects on your life including shiastu massage for anxiety or the use of clary sage oil for anxiety. 

If you think you may have IAD, it’s essential to seek help from a doctor or mental health professional as we can provide numerous options such as biofeedback, neurofeedback, or support of the brain. 

Disclaimer: The information in this article isn’t meant to serve as a treatment for IAD or any other related disorder. Contact your medical or healthcare professional if you are concerned that you may have an illness anxiety disorder.

Why It’s Important To Treat IAD

One of the key points of our first article on the topic was that though primarily mental, IAD has a considerable impact on one’s quality of life and how one feels physically. Shiatsu massage for anxiety can be a helpful modality when looking to manage anxiety. Clary sage oil for anxiety can also be helpful to support the body, mind, and spirit of the person who is suffering. Please note that these are a couple of helpful options to manage the symptoms of anxiety and are in no way able to treat the root causes of anxiety which can be plentiful. 

Because a mental disorder has an impact on every other aspect of your life, it shouldn’t be taken lightly.

And that makes sense if you think about it – Living constantly in fear means living in survival (stress). Anxiety is created from the person living in a constant state of fear. This can be triggered from traumatic events of the past, food reactions, or toxic and chemical reactions jyst to name a few causes. 

In turn, stress inhibits our ability to realize our greatest potential, perform best at our workplace and in our social relationships. Shiatsu massage for anxiety can be helpful to ease the stress of work and everyday life. Clary sage oil for anxiety can also be helpful in daily management of stress responses. 

This can lead to a pattern-based life that revolves around a particular deep fear that you may have. For this precise reason, you must be ultra-conscious about this condition and choose to explore the potential treatment options.

Treatment Options For IAD

Now, if you have this condition diagnosed, you are probably wondering – What is the best route towards resolving this soul-consuming condition once and for all?

And well, there are quite a few routes to take, but each one has a common goal – changing your perception of self and your bodily signals, as well as coming to a realization that the fear is irrational and doesn’t have concrete evidence to support it.

Let’s explore the options.


One of the most accessible treatment options for people with IAD is medication, as it is often beneficial to those living with this condition. Shiatsu massage for anxiety can be helpful, and can be used with or without the use of medication. 

Even more so, if the patient has other mental health illnesses such as depression, OCD, or general anxiety disorder, certain medications like SSRIs & SNRIs can be highly beneficial. Testing neurotransmitters as well as psycho genetic testing can be beneficial to ensure that there are no side effects. 

What Are SSRIs & SNRIs?

When it comes to IAD, the most commonly prescribed types of medications to treat it are known as:

  • 1. Selective serotonin reuptake inhibitors (SSRIs)
  • 2. Serotonin-norepinephrine reuptake inhibitors (SNRIs)

Generally speaking, SSRIs are a class of antidepressants that have one main function – Inhibiting the reuptake of serotonin (a feel-good chemical in the brain), thus increasing its amount in the brain. The use of clary sage oil for anxiety also does not interact with these medications when used in conjunction. 

On the other hand, SNRIs are also a type of antidepressant that works in a similar way, only that it has an effect not only on serotonin but also another chemical called “norepinephrine.”

Prozac, Effexor & Lexapro are just some of the names of such medications that you’ve probably heard.

Though they can be effective when used in a short term capacity, SSRIs and SNRIs can also have side effects, such as:

  1. Nausea
  2. Vomiting
  3. Fatigue
  4. Diarrhea
  5. Dry mouth
  6. General anxiety
  7. Disrupted sleep patterns

Certainly, whether or not you should resort to these medications depends on your condition and past medical history, as well as the ultimate decision of your care provider. It is important to determine which medications would be effective by appropriate laboratory tests. 

Until that decision is taken, you can focus on other holistic treatment options related to the psyche and the body including shiatsu massage for anxiety and clary sage oil for anxiety. 

Lifestyle Change

If you don’t really fancy the idea of medication in the first place, you are, in fact, on a very good path towards recovery.

One of the MAIN reasons people suffer from IAD and general anxiety is rather lifestyle-related.

Think about it – The body was designed to move, eat and sleep well and to ultimately be healthy.

Even more so, its health is AUTONOMOUS! Shiatsu massage for anxiety can help physically destress the body while clary sage oil for anxiety can also be helpful for the mental health aspect of the person. 

Your entire body isn’t actually one big chunk of meat – It is a community of trillions of cells that work together towards a common goal – Keeping you alive.

And let us tell you this – You have to put a lot of effort into ruining that health because the body always finds a way to thrive.

With this in mind, your best bet is to observe your lifestyle and induce meaningful changes in your habitual life. These lifestyle factors can help you maintain your health. 

That does not necessarily have to mean obsessively counting your calories and tracking every step that you take.

Instead, think of it as:

  1. Becoming more active
  2. Consuming whole foods of good quality
  3. Getting some sun exposure
  4. Sleeping enough 
  5. Socializing

These five things are at the core of our human nature and are the things that helped us thrive through millennia! In essence these habits are designed to help you love yourself and take care of yourself os that you stay healthy mentally as well as emotionally. Getting massages such as shiatsu for anxiety can be a form of self care just like using essential oils such as clary sage oil for anxiety. 

In case you don’t have these five down to at least half-decent, odds are you will experience high levels of anxiety, fatigue, and even more frequent depressive episodes.

Final Thoughts

With the above-said in mind, here is some food for thought – Health is not really something you achieve through medication and treatments. It is something that you work on maintaining every day. 

Health is something you get back to, by … You guessed it – Getting out of the way of your own body!

Because quite frankly, whatever intelligent thing designed this amazingly functional and complex body of yours can heal and maintain it.

That can happen as long as you don’t get in its way with negative thoughts, emotions, and behaviors. 

Just support it with what it’s been thriving for as long as it has existed – Movement. Sleep. Communication. This will help you to maintain your health. This can help mental, emotional, as well as physical health. 

Focus on these things, and you’ll see your anxiety disappear as long as there is no trauma that has created the anxiety.. Do things that make you feel fit, healthy, and capable.

P.S: There are many more treatment options for illness anxiety disorders. If you would like to find out what may help you with your anxiety please reach out for a consultation. 

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Insomnia Natural Remedies: What Causes Insomnia

Have you ever spent too much time in bed trying to fall asleep, but you couldn’t, or maybe you woke multiple times and couldn’t have a soothing, long sleep session? Have you ever thought about what causes insomnia? The following article will provide insomnia Natural Remedies… 

Well, the odds are that at one point or another, you’ve experienced insomnia.

Insomnia refers to the inability to fall asleep or when someone excessively awakes during that night. 

When we sleep, our brain is busy consolidating short-term memories into long-term memories.Our sleep is also a time to reset, repair, and heal, so sleep is vital to our overall health and well being. If you suffer from what causes insomnia use these insomnia natural remedies..

Research has shown that persistent insomnia can have certain side effects on the body, including but not limited to:

  1. Greater fat mass
  2. Impaired cognitive function and problem solving
  3. Higher risk of insulin resistance and diabetes
  4. Decrease testosterone production and reduce its synthesis capacity

With that problem in mind, it’s fair to say that anyone experiencing insomnia needs a proper solution and use of insomnia natural remedies.

And the truth is that there isn’t a go-to supplement or a “sleep hack” because sleep pattern regulation is affected by various environmental, habitual factors, biochemical, and neurological factors which can be what causes insomnia. 

Now let’s have a look at the most important insomnia natural remedies and what anyone can do to bulletproof their sleep!


More exercise is one of the insomnia natural remedies. All kinds of exercise, ranging from meditative yoga to intense resistance training or aerobic exercise, have been shown to improve sleep quality and overall health (1).

Some people might wonder if night exercise is bad for sleep or would be one of the sleep tips for insomnia? Well, first of all, it is better than no exercise. 

Nevertheless, you should be aware that exercise is associated with increased adrenaline production, leading to awakening.

In fact, one study found that high-intensity exercise in the evening disrupted REM sleep (2). 

Exercising at night is better than nothing, but it would be better to exercise during the day.

Also, consider the fact that the human nervous system is primed to be most active during the day, meaning that working out at night may rob you of performance! A hypervigilant nervous system is a potential for what causes insomnia. 

If nothing stops you from doing it, train during daylight and recover at night!

Consistent Sleeping Schedule

Almost all physiological changes in our body follow a 24-hour schedule, based on the guide of temperature and light. Keeping a consistent sleeping schedule is one of the insomnia natural remedies.

This 24-hour schedule is known as our circadian rhythm. Having an irregular circadian rhythm can be what causes insomnia. 

Studies found that inconsistent sleep schedules can impair the quality of our sleep (3). 

Going to bed at the same time daily will improve sleep quality and reduce sleep latency (the time it takes to fall asleep). This is one of the environmental sleep tips for insomnia. If you have an erratic schedule or work at night it can be challenging to re regulate the circadian rhythm. 

It would be even better if you try to have some kind of constant routine. 

For example, taking a hot shower, brushing your teeth, or doing meditation are some of the insomnia natural remedies.

These things can act as a signal for your brain, telling it that it is time to sleep.

Screen Light

Unfortunately, these days we have become addicted to our smartphones and laptops. Although these devices are great in many aspects, they can hurt our sleep. One of the insomnia natural remedies is to reduce your screen light. 

Exposure to blue light, which is emitted by screens of smartphones and computers, lowers melatonin production. 

And well, this can make it hard for you to fall asleep and can be what causes insomnia.

This was confirmed by many studies that found that light from smartphones reduced sleepiness in young adults (6). 

You shouldn’t only avoid blue light for electronic devices. Still, you might also want to consider avoiding any source of bright light 1-2 hours before sleep as sleep tips for insomnia. 

Using blue-light blocking glasses or activating night mode on your device can also help reduce exposure to blue light.

Caffeine Consumption

Caffeine has numerous benefits for our health. However, you should be aware that it blocks the adenosine receptors in our brain, promoting alertness and enhancing mood. Having an abundance of caffeine can be what causes insomnia, especially if you do not metabolize caffeine well. 

One thing to note is that the body doesn’t become desensitized to this effect. This is why caffeine never loses its stimulating effect entirely.

Therefore, if you have been drinking lots of coffee for many years, don’t think that it no longer impacts you.

Caffeine has a 6-hours half-life. So, avoiding caffeine six hours before bedtime is one of the insomnia natural remedies that can be an excellent strategy to enhance sleep latency and improve sleep quality


Now, if you have all of the above in check but still aren’t getting optimal results, then you may want to consider supplementation as insomnia natural remedies.

Supplements can be beneficial to help what causes insomnia.

Let’s have a look at the two most effective supplements for sleep – Gaba & lavender.


Gamma-aminobutyric acid (GABA) is a chemical that is made in the brain and also found in some foods. 

GABA works by blocking brain signals (neurotransmissions).GABA is a naturally occurring amino acid that works as a neurotransmitter in your brain. GABA is one of the insomnia natural remedies. Neurotransmitters function as chemical messengers within the brain. GABA is considered an inhibitory neurotransmitter because it blocks, or inhibits, certain brain signals and decreases activity in your nervous system. 

When GABA attaches to a protein in your brain known as a GABA receptor, it produces a calming effect. This can help with feelings of anxiety, stress, and fear. It may also help to prevent seizures. This is one of the insomnia natural remedies that is helpful for those who have a history of trauma, anxiety, or suffer from overthinking at bedtime. 

In a small 2018 study, participants who took 300 milligrams (mg)Trusted Source of GABA an hour before going to bed fell asleep faster than those taking a placebo. They also reported improved sleep quality four weeks after starting treatment. (4) This is one of the insomnia natural remedies. 


Besides GABA which has a direct impact on your sleep chemistry, there are other insomnia natural remedies that can help you relax, unwind, and in turn, induce sleep.

Lavender can control insomnia, enhance relaxation, and improve sleep quality (5). 

It is particularly helpful if your insomnia is due to stress or anxiety since lavender has a hypnotic effect on the brain. Insomnia natural remedies include putting drops of lavender on your pillow, diffusing the lavender in the room where you sleep, or putting lavender on your neck or wrists. 

Besides… It smells amazing.

Take-Home Message

Good sleep is a major cornerstone for a healthy life. It can help you perform better physically, mentally, and sexually, so hopefully these tips for insomnia natural remedies are helpful. 

Some tricks like avoiding blue light and caffeine before sleep can help enhance your sleep quality using insomnia natural remedies to help what causes insomnia. 

Adding exercise and having a fixed sleep schedule can help as well.

If you are still having a problem, many supplements like GABA and lavender have been shown to control insomnia and improve sleep.

What are your go-to habits & products to use during times of restlessness? Comment below!








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stress health effects

Stress and Mental Health: How Stress Health Effects

The first thing you think about when someone tells you they’re stressed is how to help them, but that’s not always the case. Stress and mental health is a growing concern as we determine how stress health effects our physical health. 

Even more so, stress can be a good thing – it can push us to new heights, bring out our best work and make life more exciting, but too much stress can have long lasting stress health effects that impact the stress and mental health. 

Nevertheless, much like any other scenario, the saying “in big quantities, cure can be poison” applies here, too.

And we’ve all experienced and seen it – Too much stress health effects can be negative on your health and wellbeing

The question is – How can we optimally handle stress so that the joy of life can wash over us and balance our stress and mental health?

There isn’t one answer to this because stress and mental health is a complex problem – sometimes, what we think causes the stress is just a catalyst to the inner conflicts at the core of the problem.

This same complexity of this so common problem of stress and mental health is what led us to write this article in the first place, so without further ado, let’s jump right into its stress health effects.

What are Stress Health Effects?

By nature, stress is nothing but a defense mechanism – The so-called “stress health effects response” is triggered when our senses detect danger.

For instance, when our species lived primarily in the wild, this stress health effects response would be triggered when a predator, such as a bear, came up and attacked.

The role of the stress and mental health response? To help you get out of danger.

This classical “fight or flight” stress health effects response leads to the release of stress health effects hormones, which prime the body for survival and nothing else.

Your heart starts pounding.

You can’t stay in one place.

You are completely alert of your environment.

Does this sound familiar…? Yeah. That same stress response gets triggered nowadays too, but not because a bear is trying to kill you, but because

  • Your boss is being a madman
  • Your close one is giving you a hard time
  • Your assignment is due
  • You’re in traffic for hours on end

The list goes on. The point here is that the REAL purpose of the stress and mental health response isn’t really fulfilled, for the most part. 

Sustained Stress Health Effects

Yes, it’s true – The modern-day lifestyle inflicts stress upon us all the time in an unnatural manner.

One that isn’t meant to keep us from danger but rather… Get us closer to it.

And the worse thing is that these stress health effects can become chronic which creates stress and mental health, easily.

As I mentioned – We’ve all experienced that!

An unpleasant situation, whether it’s with a relative, your boss, or a co-worker, keeps you lingering with the negative thoughts and emotions for DAYS on end.

Sometimes even months, depending on the situation.

Slowly but surely, you start experiencing mild symptoms of this chronic stress, such as:

  • Mental burnout
  • Physical exhaustion
  • Depression
  • Lack of focus
  • Etc, etc.

While at first, this may seem like something harmless that exists just on a mental level, but the truth is that when sustained, stress health effects can ruin your physical health, too. 

Recovery, Growth & Immunity

One of the lesser-known yet critical things about stress is that it hinders your recovery, growth, and immune function.

This is not some woo-woo pseudoscience, but it’s a fact.

As we have mentioned in previous articles, cortisol, the main stress hormone, is so effective at buffering the immune system that it is used during organ transplants!

The goal with this is to inhibit the body’s immune system so that the organ isn’t instantly rejected.

Pair chronic stress with toxic coping mechanisms like drinking and smoking, and you’re on the highway to chronic disease.

Not only that, but when under stress health effects from your heart, brain, and the entire body are working out of harmony – The heart beats fast and irregularly, your cognitive function is all over the place.

All of this puts you at a much greater stress health effects of not only stress and mental health burnout but physical manifestations of your stress as well.

Breathe In & Screw It!

Alright, get your screwdriver because it’s time to… Screw it!

Many of us wonder – How can one actually rid themselves of the burden of chronic stress and mental health effects?

The short answer is – It depends.

But for starters, you can accept a couple of things:

1. Stress is automatic

Once the danger is perceived, an automatic pattern of thoughts, emotions, and actions is triggered

The more you follow along with that path, the more stress increases and impacts stress and mental health. .

Therefore, you have to consciously detach yourself from the stress health pattern, break it and make a conscious choice.

2. Stress Is Addictive

If you try what we said above, you’ll come to find that in the face of stress health effects, you feel almost powerless when trying to make a conscious choice.

This is because the hormones released during stress are powerful and, even more so, quite addictive.

In stressful situations, we bring out all our reactions – Whether it’s yelling, crying, or straight-up overthinking.

We get used to and even addicted to these stress health effects and stress responses, and when we don’t follow up with them, something feels off which can impact our mental health. 

Keep your ground, though – When the animal in you wants to react, choose to stay rational and respond rather than follow up with the automatic reaction. This will help your stress and mental health. 

3. Your Breath Is Powerful!

Last but not least, as a result of a stressful event or situation, we tend to observe a change in breathing patterns.

Depending on the situation, breathing becomes more shallow, more frequent, and it can even stop in some situations that impact stress health effects.

However, if you get over those stress health effects and come back to a normal state, you’d breathe normally as an end result.

So here’s some food for thought: If you were to breathe as you would when you are calm, during stress, wouldn’t that signal the body it is in a safe, non-stressful environment?

The answer is – Yes if you do it long enough and swipe the thoughts coming in from the automatic patterns caused by stress and mental health!

Pro-Tip: When stressed, breathe in and screw it! 

Okay, maybe these words are a bit too harsh, but you can learn more about why this is effective in our meditation called “Intro to Breathwork” exists. 

Final Thoughts

Breathe in. You’re alright. 

This blog post has given you a lot to think about, and we hope it will help inform your decisions for the future and to help your stress and mental health.

The next step is action – take care of yourself by getting enough sleep, eating well, exercising regularly, and practicing mindfulness meditation so that you can build resilience against stress. 

If this sounds like too much work or if anxiety continues to give life meaninglessness, then seek professional support from someone who knows how to guide people through tough times with compassion and understanding. 

It’s not always easy, but there are solutions out there! 

Let us know if we could ever be helpful down the road 🙂

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