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    Self Care Is How You Take Your Life Back.

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Wednesday, February 17, 2021

Emotional Resilience

 Explaining Emotional Resilience

Emotional resilience is one’s ability to handle stressful situations and crises healthily and constructively. More resilient people are more active in handling crises effectively while less resilient people face a harder time with stress. In this current situation of the pandemic, every other person is stressed. Some have lost their jobs, and everyone is confined to their homes amid quarantine. Analyzing the situation, emotional resilience has become more important than ever before. In this blog, I will discuss about emotional resilience and traits that every emotionally resilient people have. 

What is Emotional Resilience? To explain it simply, emotional resilience is the ability to handle a crisis constructively and healthily. It is a personal trait and essential to developing in life. Research shows that a person who manages minor stresses easily is also able to manage a major crisis with ease. So, we can say that emotional resilience has its benefits for daily life as well for a rare unlikely situation in the future. What are traits of Emotional Resilience? 

Emotional resilience is not a quality but it is a trait. There are some varying degrees of how a person can manage stress. These are some of the traits that most emotionally resilient people usually share. Following are some of the common traits among resilient people: 

1. Emotional Awareness Emotional resilient are emotionally aware that what they are feeling and why. They also understand the feelings of other people because they are more in touch with their inner life. This makes them understand well how to behave and react in a crisis. 

2. Optimism Emotional resilient people always look the positive perspectives in most situations and believe in their strength. This is how they shift their perception from a victim mentality to an empowered one. 

3. Spirituality Emotional resilience is directly connected with spirituality. When you are more connected to your spiritual side, you are more emotionally resilient. 

4. Sense of Humor People who are emotionally resilient have a great sense of humor. This is a tremendous asset that they can laugh at life’s difficulties. They respond to difficult situations with a smile that brings benefits overall.

How to Build Emotional Resilience?

If you need to be emotionally resilient, you need to be intentional in both your thoughts and actions. These are the steps that you can take to improve emotional resilience:  Build connections with other people Give priority to your relationships and reach out to other people by joining different communities in your area. This will help you out in making connections with other people.  

Manage your thoughts Work on your thought process by thinking that all odds are part of life and accept that change. Don’t get demotivated and always focus on your goals.  

Take care of yourself, take care of yourself by eating healthy, staying active, and avoid any unhealthy coping mechanism. Take of yourself physically and mentally.

Tuesday, February 9, 2021

Sleepiness and Junk Food Cravings?

How Lack of Sleep Increases Junk Food Cravings?


We all know the importance of sleep and how it is healthy for health. But according to the Centers for disease Control and Prevention (CDC), one in three adults do not get enough sleep. Lack of sleep affects your health in several ways. Recent studies have shown a link between unhealthy diet, poor sleep, and overeating. Chronic sleep deprivation is associated with unhealthy eating patterns that lead to several health problems like obesity, high blood pressure, diabetes, and stroke, therefore, at least seven hours per night sleep is recommended. 

If you want to know how sleeping patterns adversely affect our health and how a lack of sleep increases junk food craving? Well, you’ve landed in the right place! In this blog, I will also discuss that it’s not only the body that suffers, but sleep deprivation can also cause poor decision making and mental distress.

What is the link between appetite and sleep deprivation? 

Sleep and nutrition are linked with each other. A major linkage is between sleep and overeating. Sleep deprivation affects appetite and food choices, it increases the chances of both consuming unhealthy food especially junk food, and overeating. 

A research study has shown that insufficient sleep increases overeating and unhealthy food choices that lead to health problems like obesity and diabetes. 

There is also a common connection between appetite and sleep deprivation. We often think of appetite just as a matter of stomach grumbling but it is actually controlled by neurotransmitters. These neurotransmitters are chemical messengers that help nerve cells to communicate with each other. There are two neurotransmitters that are linked with appetite; Leptin and Ghrelin. Leptin helps in feeling full while Ghrelin promotes hunger. Sleep deprivation affects the body’s regulation of these neurotransmitters. In one research, it was found that someone who got 4 hours of sleep had an increased level of Ghrelin and decreased Leptin as compared to those who got 10 hours of sleep.

What Is Link Between Sleep Deprivation and Junk Food Cravings?

A study published in the Journal of Clinical Endocrinology & Metabolism looked at the connection between sleep and junk food cravings and they found a link between sleep deprivation and junk food cravings. They also analyzed that sleep deprivation is known to stimulate food intake and appetite. As a result of this result, it was hypothesized that a tired person is more prone to rewarding food stimuli of high-calorie foods. 

According to health experts, when we are tired our olfactory system goes into overdrive to identify the food. It also results in changing the communication with the brain. This is why we are more susceptible to enticing aromas of coffee or baked bacon when we are tired. After being sleep deprived, one person takes food with the high amount of calories like chocolates, doughnuts, cookies, and potato chips. So, if you want to curb all these cravings for unhealthy food, just start with a regular and good sleep pattern. After having a good sleep at night, you will feel healthy physically as well as mentally, and you will be less susceptible to all the junk foods. 

Friday, January 22, 2021

Avoid Negative People


To avoid negative people and surround yourself with positive people could have easily been 

When you have a grand goal or dream, you must be careful with whom you share it. Not everyone is going to be happy and supportive. Some people may be downright mean and critical. Family members and even close friends may not be as enthusiastic as you are. In fact, they may laugh or criticize you for what you are trying to do.

Don’t allow anyone to throw a wet blanket on your dreams.

Going for a goal or dream usually involves making changes. When someone decides to make a change, this may not sit well with people that are happy with the status quo. When we change, it can affect other people. Jealousy and insecurity can be a response from another person. The bottom line is that 

When you operate from a place of high integrity, you must continue to move forward. Align yourself with others who will be supportive and build you up instead of tearing you down.  

Goals and dreams are fragile. They are like young, innocent children. In order to thrive and grow, your dreams must be feed and nurtured.

That brings us to Step 12 – Whittling down More Distractions



Seek out good things, and they will come to you. Sometimes, we’re so used to focusing on the negative that we don’t try to find the obvious positive things around us. As such, it’s a good idea to build a good habit of looking for good things. You can do this by:


When you’re first starting to fight negative thoughts, you might find that you struggle to contain them. Instead, you might shove them all to one corner of your brain, where they will eventually overflow and cause problems for you later.

Instead of letting this happen, what you can do is set aside some time for yourself to experience negative thoughts. This habit should be a daily practice and should take up no more or less than 10 minutes.

During this time, feel free to think of all the negative things you want. Outside of that time, when you discover a negative thought forming, push it aside, and wait for your next 10 minutes of negative thoughts to give it attention. This exercise will slowly but surely teach you to manage and, eventually, phase out negative thinking.


It’s easy to point fingers or play the victim when life has you feeling down. You might say things like:

  • It wasn’t my fault
  • I had no way of knowing
  • I only did that because I was stressed out
  • There’s nothing I can do about this
  • I have no choice

Yes, some situations are outside of your control. But at the end of the day, it’s your life. You’re responsible for the decisions you make, you’re accountable for your actions and reactions, and it’s time to take control of that.

Until  time…. Stay Positive!

Thursday, December 31, 2020


Simple Habits to Stay Healthy and Happy


Looking to lead a balanced life where you could stay healthy and happy at the same time? We all may have heard that ‘The best defense is a good offense’. Long term health and a happier life is a result of a good offense. According to a study in 2018, adopting a balanced lifestyle plays a significant role in prolonging factors on life expectancies. Happiness is as important as a healthy lifestyle. It has become a popular field of study for researchers for the last few decades and even now universities and colleges are offering courses around this subject.

Good health is a consequence of compatible health habits. By developing these habits, we can ensure a healthy body as well as a healthy mind. So, if you are looking for simple ways to stay healthy and happy at the same time, then this blog is a good piece for you.

By developing these simple habits, anyone can lead a healthy lifestyle by staying healthy physically and emotionally.

1. Keep Moving

We all know that how much exercise is essential in our lives. When we move it helps our body to release endorphins that give us a feeling of happiness. This also alleviates depression. According to research, people who are physically active for even small amounts of time like 150 minutes or less have lower

Tuesday, December 29, 2020

 What is the difference between Social Anxiety and Shyness?

Since the discovery of Social anxiety in 1980, unfortunately, it is often dismissed as just extreme shyness. There has been a lot of confusion as to differentiate between social anxiety and shyness. Some people question the premise that social anxiety is the same construct as shyness.

If you are also confused in differentiating both conditions then this article is for you. Here, I will discuss the differences between social anxiety and shyness and how can anyone figure out whether someone is suffering from a social anxiety disorder or it’s just a personal trait. Let’s figure it out!

What is Social Anxiety?

Social anxiety disorder is also known as ‘Social Phobia’ that causes extreme distress which leads to avoiding social situations. People having social anxiety hesitate while talking to people and attending social gatherings. They have a fear of being judged and scrutinized by others. However, social anxiety is different from shyness. Both can’t be mixed with each other.

Social anxiety is persistent and debilitating. It can affect someone’s life in different ways.

Situations that are usually feared by people having social anxiety are:

Attending a social party or gathering

Talking in front of others

Talking to strangers

Asking a question

Job interviews


Waiting in a cue

Talking on phone

What is Shyness?

Shyness is a personal trait, not a disorder. Shy people feel uncomfortable when they walk into a room full of unknown people and they might be not interested in talking about their lives and expressing their feelings to others. One of the advantages shy people have over the person with social anxiety is that their discomfort in all these situations is short-lived. However, shyness is manageable.

On the other hand, social anxiety causes a high level of distress that leads to several social situations.

Research published in the Journal of Current Psychiatry shows the difference between social anxiety and shyness and sums up the findings as:

Social anxiety and Shyness are not the same but two different things.

Shyness is a personality trait.

Many shy people do not face any negative emotions and feelings that are common symptoms of social anxiety.

Lastly, people with social anxiety are usually shy as well while shyness is not a pre-requisite for social anxiety disorder.

All people with social anxiety are not shy

It is not true that all people with social anxiety are also shy. I personally know many people having social anxieties and they hold them back from doing what they wanted to do in their lives. But when they overcome social anxiety, they enjoy being the center of attention and talking to strangers.

Social anxiety and shyness have similarities but there are distinct differences between both situations. Shyness is a personal characteristic with a combination of anxiety and inhibition in interpersonal situations. It is a normal trait of personality combined with inhibited behavior. Whereas, on the other hand, social anxiety is a significant amount of fear that causes a high level of distress and the affected person avoids every type of engagement with the people. This causes avoidance even those activities in which people want to engage.

Only about one-half of the people with social anxiety are shy, according to research. And less than 25% of people are shy without having fear of anxiety or high distress level.

People having social anxiety experience fear, stress, feeling of embarrassment, and humiliation every day.

Saturday, December 5, 2020


5 Scariest Mental Disorders of All Time

Imagine suffering from a mental illness that causes you to believe your significant other is an imposter set on harming you, or which convinces you that books are for eating, or worse yet, that you have somehow become the walking dead. Scary, right?

While only a small percentage of people are forced to live with the disorders described above, the fact remains that 450 million people worldwide suffer from mental illness. In the United States alone, one in four families is affected. While some mental disorders, such as depression, can occur naturally, others are the result of brain trauma or other injuries. Although it is fair to say that any mental illness can be scary for those suffering, there are a few rare disorders that are especially terrifying. Below, we’ve described what we think you’ll agree are the 5 scariest mental disorders of all time.

1. Alice in Wonderland Syndrome

Alice in Wonderland may be pure fantasy, but one of Alice’s more bizarre experiences shares its characteristics with a scary mental disorder. Known also as Todd Syndrome, Alice in Wonderland Syndrome causes one’s surroundings to appear distorted. Just as Alice grows too tall for the house, those suffering from Alice in Wonderland Syndrome will hear sounds either quieter or louder than they actually are, see objects larger or smaller than reality, and even lose sense of accurate velocity or textures. This terrifying disorder, which has been described as an LSD trip without the euphoria, even perverts one’s own body image. Fortunately, Alice in Wonderland Syndrome is extremely rare, and in most cases affects those in their 20s who have a brain tumor or history of drug use.

2. Alien Hand Syndrome

Though it’s often been used in terrifying plot twists, Alien Hand Syndrome is hardly limited to the fictional world. Those with this scary, but fortunately rare, mental disorder experience a complete loss of control of a hand or limb. The uncontrollable limb often seems to take on a mind and will of its own, and sufferers have reported their “alien” limb attempting to choke either themselves or others, ripping clothing, or scratching to the point of blood. Alien Hand Syndrome most often appears in patients with Alzheimer’s Disease or Creutzfeldt-Jakob Disease, or as a result of brain surgery during which the brain’s two hemispheres have been separated. Unfortunately, no cure exists for Alien Hand Syndrome, and those affected by it are often left to keep their hands constantly occupied or use their other hand to control the alien hand.

3. Apotemnophilia

Known also as Body Integrity Disorder and Amputee Identity Disorder, Apotemnophilia is a neurological disorder characterized by the overwhelming desire to amputate or damage healthy parts of the body. Though not much is known about this strangely terrifying disorder, is is believed to be associated with damage to the right parietal lobe of the brain. Because the vast majority of surgeons will not amputate healthy limbs upon request, some sufferers of Apotemnophilia feel forced to amputate on their own — a dangerous scenario. Of those who have had a limb removed by a doctor, most are reportedly happy with their decision even after the fact.

4. Boanthropy

Those who suffer from the very rare — but very scary — mental disorder Boanthropy believe they are cows, often going as far as to behave as such. Sometimes those with Boanthropy are even found in fields with cows, walking on all fours and chewing grass as if they were a true member of the herd. Those with Boanthropy do not seem to realize what they’re doing when they act like a cow, leading researchers to believe that this odd mental disorder is brought on by dreams or even hypnotism. Interestingly, it is believed that Boanthropy is even referred to in the Bible, as King Nebuchadnezzar is described as being “driven from men and did eat grass as oxen.”

5. Capgras Delusion

Capras Delusion, named after Joseph Capgras, a French psychiatrist who was fascinated by the illusion of doubles, is a debilitating mental disorder in which one believes that the people around them have been replaced by imposters. Furthermore, these imposters are usually thought to be planning to harm the sufferer. In one case, a 74-year old woman with Capgras Delusion began to believe that her husband had been replaced with an identical-looking imposter who was out to hurt her. Capgras Delusion is relatively rare, and is most often seen after trauma to the brain, or in those who have been diagnosed with dementia, schizophrenia, or epilepsy.

Monday, October 19, 2020

Being Homeless during Covid - 19

 Being homeless is already hard but it'seven harder to be homeless during this pandemic which is very unfortunate and probably difficult to deal with. Now, what are some good ways you can survive, live, and stride in today's world's current conditions?

1. Having A Plan

Having a plan is the simplest but important step in improving your life and making the best of your situation so what are some good and easy ways of making  

One of the main concerns of being homeless is where to sleep or rest, too. There are shelters for the homeless or abandoned buildings you can temporarily stay in, though.

You need to check the structure of the building as it may already be weak since it’s abandoned. Find a spot closer to the exit or beneath a support beam so it’s safer.

In case you don’t find shelter and you’re forced to sleep on the streets, try finding a spot where there are other homeless people. This area is probably where the police won’t bother them, and there’s also safety in numbers.

It’s also possible they’ll intimidate you, so you need to prepare for that. If you want to have a more intimate spot though, try looking for bushy areas.

So then there is finding the right clothing to wear It’s hard to survive as a homeless person if you don’t wear the right kind of clothes. So wear enough to cover your body and keep you warm but not hot.

You can wear long sleeves and layers of thin clothes. A pair of zip-off cargo pants are also a good choice since you can easily switch from pants to shorts. The pockets could also give you extra storage for your essentials.

Staying warm, when winter comes up, store thick winter coats, wool beanies, and lots of socks in your survival gear. Besides practical clothes, you need other items to keep you warm in your survival gear.

You can also get your hands on a thermal blanket if you can. But if there are not enough to maintain body heat, boil water and place it inside water bottles.

Then, surround yourself with these hot water bottles before covering yourself with blankets. They can keep you warm and protect your hands from frostbite, indeed.

Being neat try to keep yourself neat, even if the chance of taking a shower does not come by often. So, make it a point to store wet wipes in your survival gear.

Go to public toilets where you have access to running water and clean yourself properly. By keeping a clean look, you can improve your self-confidence and have a more positive outlook on life.

Making yourself presentable will help you gain friends and handouts easier, too. That’s because people are most likely to respond positively to someone who looks clean. Having a clean look also makes it easier for you to blend in and not be shooed away by security guards.

Never leave your things unattended because others may be worse off than you. Always have them beside you and don’t get too comfortable, even if the place looks safe.

You can’t afford getting robbed when you’re homeless since you have limited resources, so have your things packed and always prepared to leave when you need to. Cops and other homeless groups might kick you out.

This is among the basic survival skills you need to learn while you’re out in the streets. That is to avoid conflict at all costs.

Unless you’re physically attacked and need to defend yourself, fighting simply isn’t worth it. You may end up with scratches, bruises, or even broken bones, and this is a bad thing if you don’t have access to a clinic or hospital.

Worse, a cop may pick you up so what happens then? That’s why you need to stay calm and always walk away from trouble before they even begin.

Always keep a first-aid kit in your survival gear because in your situation anything can happen. What’s even worse is you don’t have easy access to medical facilities so you have to rely on your own.

You can recycle some of your things to apply first aid, but you really need to have medicines with you. Pain relievers, antiseptic solution, and antibacterial ointments are some of the items you need.

2. Staying Healthy 

Use fruits and veggies to replace higher calorie foods and help to maintain a healthy weight. If possible, include a variety of colorful fruits and vegetables every day. Try to select fresh produce when in season or choose fruits and vegetables along with canned options with reduced salt and no sugar.

Staying clean is the hardest part of being homeless, but to stay or get employed you have to be clean, smell clean, look clean.

Find a place to shower. Planet Fitness has $10 a month memberships. If there's one in your town, join. You can maintain your health and hygiene there. If you can't afford or find a gym, find a community center, or a YMCA. The Y offers low to free memberships for the homeless.

If there is no Y, or gym, or community center (you're rural), find a McDonalds or Burger King. They have the best bathrooms because most of their stalls have doors. You can take a collapsible bucket in, fill it with water and take a sponge bath in the privacy of the stall, then brush your teeth etc. at the sink.

If you're in a rural area there are almost always streams and rivers to bathe in. I bathed in a waterfall for two months when I worked as a raft guide in college. The well at the dorm was always running dry, and it was the only option most days.

Laundromats are a must have. Try to look for apartment complexs with laundry facilities rather than public laundromats. The cost is almost always $1 to $3 a load cheaper. If you are college age, dorm laundry facilities are the best, but security on campuses, plus parking hassles, can be a deterent.

If you go into a laundromat with ONE load of clothes and explain your situation I'm betting 90% of people will pay for your wash/dry for you. I certainly would.

If you're in a big city, you're in luck. Many high rise office buildings have bathrooms on the upper floors with showers. I found two in Denver and used those during the day to take a QUICK, and I emphasize QUICK, shower because employees use them in the am. and at lunch to shower after running or working out and they will know if you belong in the building or not. If you're going to use a shower in a public building wear workout gear - sweat pants and t-shirt etc., so you at least LOOK like you work there and belong.

Some major airports have showers. In Europe I noticed there were as many showers in the airports as bathroom stalls. They were generally free, but you had to provide your own towel.

Carry a superabsorbent (and small) bathtowel, washcloth and soap with you in your pack so if you ever do happen upon a shower you can take advantage of it. Never pass up the opportunity to take a shower, even if you had one a few hours prior. Use deodorant liberally, but don't substitute it for a shower unless you have to. Wash your pits, crotch and face every day (not in that order tho).

If you can't find a laundromat, but have a job interview and no clean clothes, hit Goodwill or the Salvation Army. You can throw together a good outfit for less than $10 if you shop right. Another point, always keep at least one outfit clean for job interviews. This is easier if you have a small storage unit or car to store extra stuff in. If all else fails, get a locker at a gym, or airport or someplace to keep your stuff. Ask a friend if you can keep a footlocker in their garage or on their property where you can keep some things. Consider buying a small rubber tool tote you can padlock to a tree in the woods and camoflauge if you have nothing else. Get creative.

Maintaining health is a matter of eating healthy - also hard to do when you're homeless. Dumpster diving can actually provide you with good food if you know when to scavenge. Most food in grocery store dumpsters is in its original package, even still frozen. Just pull it out and heat and eat. Many farmer's markets and stores will give you, or sell at a greatly reduced price, their leftover veggies - especially if you tell them your situation and offer to help them load/pack up at the end of the day.

The only thing standing between you, your health, hygiene, and well-being is your creativity and yourself. Ask, be matter-of-fact, truthful, and honest about what you need, and offer something in exchange for what you want and you will always find a way to get what you need.

3, Staying Positive 

I know this would be easier said than done definitely when homeless How to stay positive in these situations? Here's how I handle it. 

1. Keep busy. Being alone with your thoughts is the killer. Don't brood, is what I mean. 

2. Focus on the immediate problems at hand, not the big picture. Take it five minutes, 20 minutes at a time. 

3. When you get a small task accomplished feel good about it. Focus on what you have accomplished, not how far you need to go. 

4. Take time to breathe. Panic is the worst of all. Panic never solved a problem.

Bonus Tip!

Find yourself a stray pet dog that will serve as both your friend and companion. Even though you’ll have another mouth to feed, you’ll find they’re worth it.

Your pet dog can even be your bodyguard, protecting you from thieves and harassers, too. In fact, dogs are loyal animals that will stick with you through thick and thin — just as you need.

Help The Homeless

Please if you need any help you can reach out to me or anyone in that case please stay safe!