 We’ve all been there: the morning starts off okay, but then one thing after another begins to go wrong, and after a certain point, it feels like there’s no way to turn the day around—you may as well cut your losses and just binge-watch TV on the couch. That’s a completely human and normal response, but the truth is, there are a lot of ways to help you hit the reset button and get back into the swing of things. So the next time you believe you’re just having a bad day and there’s nothing to be done about it, try one of these simple strategies. Ten minutes later, you’ll be ready to get back on the horse (or at least you’ll be ready to start considering riding again).
'Happy 2nd Birthday' has seven refreshing breaks you could try today!
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 Image credit: Alex Iby from Unsplash Depression is a mood disorder characterized by low mood, feelings of helplessness and hopelessness, decreased energy and loss of interest in activities that were once enjoyed. These symptoms are generally observed in adult subjects, but may also be observed in children. This mental disorder may occur in response to a significant event, such as bereavement or separation, or may be a result of disturbances in neuro-circuits that regulate mood.
The term "Depression" describes a group of disorders known as Major Depression, Dysthymic Disorder, or Depression NOS. A person may suffer from more than one type of Depression, depending on the severity of the depression and the person's unique background. Most people suffering from depression have a cyclical pattern of the disease; that is, they experience a depressive episode, during which time they experience feelings of sadness, helplessness and hopelessness, and they have a distinct period of normal mood following the episode. In between these episodes, a person may experience prolonged low mood and a low energy state known as hypo-manic or bipolar. These cyclical patterns generally last for around two years. The intervals between episodes vary from person to person. Other symptoms include, but are not limited to: sadness, irritability, anxiety, difficulties concentrating, inability to make decisions, sleeping problems, change in appetite, increased sexual energy, and suicidal thoughts. If you find that you are suffering from depression, you should consult your doctor. You may be referred to a specialist; if this is the case, you should ensure that he or she is aware of your situation and that he/she treats the condition appropriately. In the most severe cases, depression may lead to self-harming behaviours; this should be dealt with immediately. Do not leave it until the last minute. Your family and your doctor will all suffer if you don't find the help that you need as soon as you can.  Image credit: Shttefan You may have a fear of the dark; this could be either a true phobia or simply a fear of unknown places. The reason is that a lot of people are afraid of the dark not because they are superstitious but simply because they have had bad experiences. As such, the phobic fears of darkness is quite common for anyone. The phobia of the unknown is not as bad and the phobia is actually quite common and harmless. You simply need the experience to convince you that it is indeed no reason to be afraid of the dark.
How to overcome a fear of the dark? One way would be to seek therapy to find out the cause of the problem and then seek to treat it. If that did not work you could seek the help of your psychologist. As a matter of fact, you would need to seek the professional help of them to help you realize that it is not a reason to be afraid of the dark. The first question you would need to answer is what type of fear is it you have? Is it something that you can see or hear of? As a matter of fact, all fears of the dark are completely invisible. You simply do not notice them while you are in them. So the fear of the dark is not something that you feel or hear of. The second question is whether the fear is irrational. This means, do you believe it is irrational to fear the dark? If you believe that it is irrational to be afraid of the dark then therapy may not help you overcome that phobia. You may need to seek the help of your psychologist if you believe that it is irrational to fear the dark for you. You will need to face the dark alone. Finally, the second question is whether you need to have the dark in the dark. If you would like the light to be in the dark, then you may need to turn off your bedroom light. If you would like the dark to be in the light, you may use an ordinary light switch.  Image credit: Fransiskus Filbert Mangundap from Unsplash Whether it’s mental stress reactions like anxiety and panic or withdrawal and apathy, or physical stress reactions like increased heart rate and sweat levels, managing stress requires a trained sense of mindfulness. And while some stress is good, like a motivating work deadline, most stress can be taxing. Paired with the global pandemic and general uncertainties about the future, stress is ultimately unavoidable. But regardless of stress type, as Hans Selye pointed out, in order to live long, healthy lives, we need to monitor how we perceive, react to, and manage stress. Fitbit has the findings of a recent study to help keep us all at peace...
 Image credit: Kat J from Unsplash The COVID-19 pandemic has disrupted everyone’s lives, and one of the unfortunate results of the stress caused by the disease has been a decline in mental health among both the young and the old.
To help people cope with the issues that have arisen due to the pandemic and the lockdown, Public Health England is running the Every Mind Matters campaign. You can read more over in Coach magazine...  Image credit: Eengin Akyurt from Unsplash Plenty of people are feeling the strain of the pandemic, but you can take action to protect your mental health. Even if you haven't experienced any major signs of anxiety during the Covid-19 pandemic, there's every chance something is bubbling away under the surface. That's why it's wise to take steps to looks after your mental health. The NHS's Every Mind Matters campaign is designed to help on that front, providing guidance on maintaining your general mental health, as well as specific advice if you are suffering from anxiety. You can read mover over in Coach magazine...
 Image credit: Francesco Cavallini on Unsplash Being in a mental rut can harm our health, productivity, and mood. Constantly bombarding ourselves with tasks, either through procrastination or just straight-up overworking ourselves, can give way to heightened levels of stress and anxiety. So, let’s look at five ways to help boost our productivity and mood.
1. Sleep good, work better. Sleeping is a fantastic, and probably the easiest, home remedy to boost energy. Our mind and body are interconnected, so keeping one healthy ensures the other will do the same. A good start is maximizing sleep quality. Sticking to a structured sleep routine that provides our body with at least 8 hours of sleep will ensure consistent energy levels during the day. But for this to work, you must stick to a specific bedtime and wake-up time. Inconsistent sleep patterns are almost as harmful to the body as little to no sleep. 2. A healthy body is an optimized brain As mentioned above, our body and brain are interconnected. We have talked about resting our bodies, but what about fueling them? Well, certain foods that are high in vitamin B12—one of the main vitamins known for energy enhancement—can help boost energy levels, giving you the fuel needed to get through the day. Fish, meat, poultry, and other dairy products are high in B12. Incorporating this vitamin into your diet can help power both your mind and body, helping you take on whatever life throws at you. 3. Stop workin’, start walkin’? We know this may seem counterintuitive, but taking a step back from a task or assignment can actually help you get it done quicker! Exercise is not only crucial for the body; it also promotes mental well-being. And exercise doesn’t necessarily mean maxing your deadlift between paragraphs. It can be something as simple as going for a walk around the block. Just getting your body moving helps relieve stress, which can significantly inhibit productivity. Before you even start your work, early morning workouts have been said to get your mind and body prepared for the day. 4. Put down the phone Social media, texting, and phone calls ranked as the 4th biggest workplace distractions only behind bathroom breaks and talking with coworkers. We’ve all been there: a text message alert or a Twitter notification goes off, and you are instantly entranced into the endless rabbit hole that is your cell phone. There are a bunch of simple ways to prevent this from happening. For starters, keep your phone and work separate. This can go as far as keeping it in a different room, whatever prevents you from distracting yourself. Other methods, such as putting your phone on “Do Not Disturb” and “Airplane Mode,” can immensely cut down distractions without feeling disconnected. 5. Organize your workspace For many, a cluttered workspace = a cluttered mind. Having a clean workspace can work as a productivity “placebo.” You can trick yourself into working harder when your surroundings are organized. Everyone has their own gauge on what is considered to be “clean,” so do whatever you think is necessary. If it means just clearing off your desk, then go for it. And if “clean” means sanitizing all of your work materials, then do that. Just make sure not to overdo it. There is a fine line between organizing your workspace and plainly pushing off work. Find that balance. Find that productivity. Conclusion Feeling run down can have a lasting impact on our short term productivity, leaving us feeling defeated and mentally exhausted. But simple changes to the way we carry on through the day can help boost productivity and increase energy levels. Simple changes to our sleeping patterns and diet are two vital ways we can achieve this added boost in energy. Other changes such as exercise and work habits can help maximize productivity without stretching ourselves too far. These tips do not have to be followed verbatim, but should act as a guide in helping you navigate what best fits your lifestyle. This article was originally published at iveeapp.com  Image credit: Ilana Lahav on Unsplash Reaching for food to calm down is an all-too-common coping mechanism, whether you’re dealing with world events, a demanding job, juggling home responsibilities or other stressors. Thirty-eight percent of adults say they’ve overeaten or reached for unhealthy foods in the past month because of stress, and of those, half do so at least once a week, according to an American Psychological Association survey. You can read more over at myfitnesspal.com
 Image credit: quinntheislander on Pixabay It is often easy to conclude that you’re just a ‘scatterbrain’ type of person and even begin to feel comfortable with it. Unfortunately, this attitude does not solve the problem of why you are so often distracted. There are so many factors that may cause your constant distraction, and it would be useful to know what they are to reduce the chances of making avoidable mistakes. For example, an Allianz Germany study discovered that 60% of drivers involved in accidents admitted to some form of distraction. Are you frequently distracted from the task at hand? Here some reasons why, and possible solutions you can try.
1. Mental health issues Mental health issues can weaken your focus. Contrary to what you may have thought, depression and anxiety do more than change thought patterns. Their overarching effects extend to impact every other aspect of a person’s life. When the brain frequently perceives a threat, it becomes impossible to focus on a task. To solve this, you may require professional help to identify the actual source of your mental instability. Clinical psychologists and psychiatrists are specialized in dealing with issues of such nature. As a self-help exercise, begin a task that requires you to focus intently on it. Avoid checking your phone or doing any other thing that may require you to multitask. Over time, your brain retrains itself to stick only to what you set out to do. 2. When you work with relaxed deadlines It is erroneous to think that more hours worked means you have accomplished more. When you find yourself trying to reach a deadline, you tend to avoid entertaining distractions at all cost. On the other hand, because the human brain tends to conserve energy when possible, relaxed deadlines are significant culprits for distractions. You may find yourself attending to non-pressing tasks when you have more time on your hands. It could be a video game to pass the time or a phone call to your best friend. It would help if you developed a laser focus on everything you set out to do to avoid these distractions. Begin by setting tight deadlines for yourself and discipline yourself to stick to them. Consider using DaaS cloud-computing solutions to create a timetable, with regular reminders or a to-do checklist. Create a shorter time frame to complete your tasks as this makes them more achievable and easier to accomplish. Sometimes, it may be useful to have an accountability partner to hold you to your word. For example, if you are working with a team to complete a project, inform the team leads that your report will come days earlier before the final sign-off. With this promise, the team lead will hold you accountable for the set delivery time. 3. Lack of good sleep If you ever downplayed the benefits of good sleep, now is the time to discover its many mysteries. Lack of sleep elevates Cortisol levels in the body, which overrides your brain’s ability to function optimally. In medical studies, persons who suffer from sleep apnea have difficulty with brain focus. You may have realized the emphasis on ‘good’ sleep, and you’re about to find out why: An extended period of sleep cannot qualify as being ‘good’ when you gulped down a few glasses of wine before retiring to bed. Alcohol is a significant culprit in sleep disruptions as it prevents you from getting enough Rapid Eye Movement (REM) cycles to feel revitalized the next day. During the REM cycle, the eyes move rapidly but without sending visual signals to the brain. It is a deeper stage of sleep compared to the non-REM process. To resolve this, avoid alcohol and caffeine a few hours before your bedtime. Eight hours of sleep is ideal for an adult, regardless of gender or age. 4. You may have adult ADHD ADHD is the abbreviation of the condition- Attention Deficit Hyperactivity Disorder. Unfortunately, people tend to believe this is something only “hyperactive” children suffer from. However, this condition also affects adults, and due to the variations in symptoms, adult ADHD may be difficult to diagnose without clinical help. For example, whereas a child may exhibit hyperactivity, an adult would not do so because they may have a higher level of self-control. On the other hand, an adult may show signs of low concentration and inattentiveness. This is where distraction tendencies are higher than usual. That is not to say anybody who exhibits these traits regularly is a sufferer of adult ADHD. If you suspect this is your situation, seek a proper diagnosis from a specialized physician. Some of these conditions receive coverage from national health services. Fortunately, there are brain exercises to help you overcome your diagnosis. 5. Involvement in unhealthy relationships Sometimes after a breakup, the brain spirals into a cycle of addictive coping mechanisms. It may come in the form of entertaining obsessive thoughts, regret patterns, and flashes of excitement. Sadly, this leaves very little room for focused thinking. It may manifest at work while driving or involved in any other house chore. In some instances, people have experienced terrible breakups, which affected career progress. It may be challenging to identify the source of such unhealthy distractions, but there is light at the end of the tunnel. When you finally realize our distracting lifestyle, it may help to join a social network that discusses healthy coping mechanisms. This teaches you to interact with other people experiencing similar patterns. A shared supportive platform begins to help you discover positivity around you while breaking the cycle of constant distractions in your daily life. Repressed experiences and emotions are other factors that may be responsible for your distracted tendencies. It is worth knowing that constant distractions are unproductive and tend to build an air of negativity around a person. Although they are impossible to avoid regularly, it is better to be aware and devise healthy means to handle such situations. In some instances, distraction is a sign of uncontrolled elevated stress. Keep your mind calm and your body in a deliberately relaxed state to reduce harmful stress responses.  Image credit: Francisco Moreno on Unsplash With the pressures of the pandemic ongoing, impacting our work and home life, frustration, anger and anxiety are on the rise. You can read more over on LinkedIn..
 Image credit: Unsplash A recent study found that people who reported lower levels of exercise during Covid than previous exercise habits also reported a decline in their mental health. You can read more over at Runner's World...
 'That Peter Crouch Podcast' is one of my favourite podcasts out there in the world, every episode is packed full of football experiences and plenty of banter with a massive following. The special guest on the episode released on the 29th July was none other than Prince William. As president of the Football Association, the Duke of Cambridge has been keen to use his role to start conversations around mental health, including helping to rename the 2020 FA Cup final the Heads Up FA Cup final.
You can read more with BBC Sport...  Image credit: Haley Phelps on Unsplash.com A poll of 2,000 people has found that six in 10 are increasingly aware of the need to get time to themselves with some people getting up to three hours every single day. The Sun has more...
 Image credit: Sydney Sims on Unsplash In fact, a recent study from Mind revealed that 60 per cent of Brits' mental health has declined during lockdown - with 42 per cent rarely or never feeling relaxed at home in recent weeks. The Sun has more information..
 During this stressful time, some people may be experiencing more stress than normal. There are plenty of techniques and methods out there, but Coach Magazine has advice on how athletes deal with when the stress of training begins to take its toll.
 Photo credit: Fabloid For those of you that don't like talking about poo, maybe its time to read another story, but for those of you that do, here is some good news about your mental health! A recent study has shown that going for a poo is actually good for your mental health! UNILad has more!
 Its all about happiness isn't it? Starting the day on the right foot without the bad morning habits is the way forward! Boots has some ideas on how to start your day well!
 Thoughts are incredibly powerful and in your head, those thoughts are what your reality is meant to be. But most of the time, what you think will happen, actually won't! Tony Robbins has a break down on how to stop overthinking!
 Depression is extremely common in the modern world and affects more people than you think and as its often not seen, you don't always know who may well be suffering. On the flip side, knowing how to help someone with depression can be difficult especially if you've never suffered from depression yourself.
Women's Health have a feature on this which could help..  If you've decided to brave it and go into the world of yoga, what exactly is the best type for you? Coach Magazine has a guide that could well help you decide!
If you'd like a guide for the best kit with jumping into the world of yoga, RelaxLikeABoss.com has the perfect guide!  Walking may be one of the best ways of getting some exercise whilst not over doing it, but that's not the course if you're suffering from knee pain. myfitnesspal.com has some tips that may help if you suffer from this.
 We all experience some sort of stress at some point in life, it could be a job interview, getting stuck in traffic, bills bills bills! Entrepreneur Europe have a list of 25 things that could help in the battle against stress!
If you'd like a broader and more informative background on the subject, Weighted Blankets Guide have just what you need over at weightedblanketguides.com...  The benefits of employment on mental health might be gained from just one day's work a week, according to a recent study. You can read more on this in The Guardian..
 BBC Sport gathers together five young men for a series of honest questions about mental health. You can watch the start of this series on the BBC Sport YouTube channel..
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April 2021
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