World Suicide Prevention Day

Today is September 10th – World Suicide Prevention Day! It’s a reminder that people are suffering in silence, feeling like there is no point in living.

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But whoever you are and wherever you may be, just know someone cares for you. Even though you feel lonely or you think no one will miss you, please try to reach out for help. I am here for you as are other people and groups around the world.

The stigma around mental health is slowly but surely fading away. It is becoming part of the conversation. And with that change, we can get to the point where we reduce and ultimately prevent suicides.

Here are some tips for you and for those who are contemplating suicide:

Spotting the Warning Signs of Potential Suicide

According to the Beyond Blue support service in Australia, there are several signs to look for in people who are considering taking their life:

  • Substance abuse
  • Isolation from friends and family

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Besides developing your observation skills, you also need to cultivate good listening skills. After all, underneath the usual conversations is a constant desperate plea for help.

Make yourself available to others and go beyond common greetings. Dig deeper and get to hear that they are doing okay.

What about you? How can you take care of yourself to ensure you no longer think about suicide? Keep reading to find out.

Taking Care of Yourself

Life is difficult but you can navigate through it with some changes to your lifestyle. Here are tips on what you can do:

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These simple tips are just the beginning of the journey. Mental health is a lifelong issue. I’ll be praying for you and your loved ones. Be Blessed.

 

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Daily Addictions That Take Away Your Freedom

Every day, there are things we do – often times unconsciously – that hurt us without our knowledge. You see, when we hear the word ‘addiction’, our brains immediately think of substance abuse. Yet, there are other types of addictions that complicate our lives and enslave us.

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We look around and start asking, “Why is this or that happening to me?” Take for instance when you get angry because someone isn’t listening to you. Or, maybe you are frustrated because someone doesn’t trust you. 

The truth is our world is just reacting to things we are consciously or unconsciously doing.

Perhaps, they don’t listen because you complain about the same thing every time you speak. They could be struggling to trust you because you make too many excuses.

As a result, you might find that you are no longer free to do the things you used to do. In all aspects of your life – from social to professional – you feel boxed in.

So what are these insidious daily addictions and what can you do to make your life better? Keep reading to find out.

7 Daily Addictions You Need to Take Control Of in Your Life

The dangerous part about some of the things we do is that we don’t see what effect they may be having on our lives. To add to that, how those actions affect other people and eventually bounce back on us. Thus, to defeat our enemies we must name them, understand them, and control them.

Here are seven daily addictions that are working against you:

Constant Complaining

As mentioned above, complaining has a negative effect on others. The occasional whinge is expected since life is not straightforward. However, constant complaining is off-putting.

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Not only that, but complaining puts you in a negative mind-frame. It puts your body in a state of stress, thereby triggering the release of the stress hormone Cortisol. The more the stress kicks in the more likely you are to get angry, fearful, and emotional. You may even lash out at others.

High levels of Cortisol in your body can lead to anxiety and depression. It can also cause headaches, and heart, memory, and digestive problems.

Thus, imagine the damage to your body and to others if you are always complaining about things. It’s a very costly addiction.

To deal with it, consider cultivating a sense of gratitude. Try also to put a positive spin on every situation. Come up with constructive ways to resolve whatever problem you are complaining about. Last, learn how to meditate.

Habitual Social Media Use

Experts continue studying the adverse effects of addiction to social media. It’s amazing that something so innocent and useful could turn into an actual problem. But now, we know the overuse of social media has links to mental health problems, such as depression.

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The habitual social media use causes distance and conflict in relationships. It keeps people at home rather than outside getting fresh air. Going out is useful for relieving stress and warding off depression.

Moreover, social media overuse affects work and prevents you from getting anything done. Then, later at night, it can keep you up for hours thereby limiting your sleep.

At a much worse level, you’ll find people trying to use social media in dangerous situations. For example, when using power tools or when driving. This endangers the person and those around them.

To stop your social media addiction, try setting specific hours to access and use the site. Turn off the notifications to limit the constant checks for new messages and replies. Make more time for people and switch off your device when you are around them.

The Coffee Madness

Let’s face it, it’s unlikely the haters will win the ‘War on Coffee’. Various people have been trying to dissuade coffee lovers from drinking it to no avail. Even so, it is important to point out the excessive consumption of coffee and its effects on everyone.

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According to research, about seventy percent of American consumers drink more than one cup of coffee daily. No wonder there is a coffee shop on almost every corner. Unfortunately, coffee contains caffeine, which causes many harmful effects.

The dangers of drinking coffee include insomnia, headaches, indigestion, hypertension, and heart attacks. You can also get glaucoma, diabetes, and suffer miscarriages.

Break the cycle of coffee dependency by weaning yourself off. Or, you can quit cold turkey. Whichever way you do it, take control of the situation. Because if you do, you’ll reduce your anxiety and fend off depression. You’ll be less irritable and you’ll get better sleep.

An Excuse-Filled Life

Have you ever met someone who has an excuse for everything? It can be annoying listening to them. Whatever goes wrong, they never point the blame at themselves. There’s always another explanation.

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Though it’s easy to make excuses, there is no way to escape the consequences of your actions. Eventually, the outcomes will catch up to you. That’s why people find accepting blame to be a bitter pill.

Failure to accept responsibility is dangerous. It prevents you from confronting your fears and your guilt. As such, you will never move forward. Once you find yourself stuck, you’ll likely spend the rest of your time complaining. It’s a vicious reality. Plus, you already know how complaining will have a negative effect on your body.

Instead, confront your mistakes, accept them, and learn from them. Don’t hide from your responsibility to complete a particular task. Make better decisions and manage your time well.

Change your mindset and do not fear failure or even owning up to it. Face it and use it to grow. Focus on your own strengths. Don’t succumb to the pressure of comparing your life to other people’s lives. We all have our own stories to write.

Spending Time with Bad Friends/Company

There is no value in spending time with bad friends. For one, it will make you cynical. Second, there is a high chance you’ll get in trouble. What’s worse, they may make you compromise on one of your cherished values.

Despite this, our desire to love and be loved – to be part of a group – makes us make the wrong decisions. You are willing to block the warnings from your brain that being with this group isn’t beneficial.

Ultimately, your desire to socialize becomes the reason for losing your freedom. Being part of a bad group doesn’t help you. You don’t belong there.

Rather than change yourself to please other people, be yourself and see how things go. You might find that you have something in common with them.

Dale Carnegie, author of How to Win Friends and Influence People, said:

You can make more friends in two months by becoming interested in other people than you can in two years by trying to get other people interested in you.

Follow the rule above and you’ll be able to attract better friends into your life.

Living the Routine Lifestyle

It is important for children to have a daily routine. It gives them a sense of safety, normalcy, and consistency. As you get older though, you need to challenge yourself every day.

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Sadly, most people settle into routines. If you were to sit on a bench somewhere, you’d notice the same people passing there every day. A deeper look and you’ll notice they follow each other in the exact same order everyday. How can something unplanned work with such precision?

The reality here is many of them are living on autopilot. It’s like an addiction to everything staying the same; comfortable even. That’s not the way to live!

Switch things up. Have a purpose that you pursue every day. Visit areas you’ve never been to. Try dishes you’ve never tasted. Leave behind the boring routine lifestyle. Because you’ll grow and discover new things and yourself, and you’ll use it to make a difference in our world.

Take Back Your Freedom

As you can see, it is easy to fall into the trap of various addictions. We may not notice what we are doing and that’s how we end up feeling trapped.

Stop complaining, overusing social media, and taking too much caffeine. Take responsibility for your life, shun bad company, and do something new every day. These steps will lead you to freedom.

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You’ll understand that even though some days are painful, you can still make it through.

Have a purpose for your life and pursue those goals diligently. Know that distractions create an opening for bad habits, such as substance abuse. Once you get hooked, it will be a lifelong struggle to overcome substance addiction.

Set aside time to meditate and rejuvenate your mind. If you are religious, use the power of prayer to bless your life’s efforts. Remember to pray for others as well. It is this thoughtfulness that fills your life with satisfaction and contentment.

If you can take only one thing from this post, it is this: Watch your habits that they may not become addictions. Whatever you’ll be focusing on will determine how your life ends up. Take back your Freedom!

Happy (Belated) New Year

If I thought the last months of 2018 were going fast, then this first month of 2019 has redefined what ‘fast’ means. I can’t believe we are already down to eleven months.

I hope your dreams, goals, and prayers come to pass.

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Be blessed. Have a Great Year.

Are You Waiting For Someone to Save You?

We wait, and we never turn on our full potential because we are hoping someone else will swoop at one point and save us.” – Kate Northrup

How is it that other people seem to do more and achieve more than others? Are they more special? Do they have more time than others? What is it?

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The main reason people achieve amazing things is that they’ve taken charge of their lives. The rest have big dreams and write-up special plans but never take action.

Fortunately, there’s a way to change this reality.

Barriers to Living a Successful Life

People never stop to think about it, but the barriers to a successful life lead back to the individual. Here are some of them:

1. Tough Seasons in Life

Everyone experiences seasons of suffering and happiness. The problem is many stay stuck in the pain and suffering. Not all problems can be fixed with a positive attitude though. You may need to seek professional help to guide you through your suffering.

For the rest, it’s about accepting failure, either consciously or unconsciously. You resign yourself to your fate. You don’t even make an effort to get out.

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2. Poor Attitude/Mentality

There’s this saying: “A bad attitude is like a flat tire. You can’t go anywhere until you change it.”

It is true about many people. They don’t want to do anything but complain when things don’t work out. If they do get something done, it’s always a half-hearted attempt.

3. Blaming Others

A key trait of non-performers is their ability to find someone to blame for their failures. Other times, they blame the weather, traffic, internet, machines, or something else. Never once do they point the finger at themselves.

4. Procrastination

Procrastinators have poor time management, self-regulation, and motivation to achieve their goals. They always find a way to not do what they planned to do.

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Maybe subconsciously, whatever they want isn’t what they truly want. Otherwise, they would find a way or the motivation to chase their dreams.

5. Lack of Purpose

This ties into the previous point. If you live a purposeful life, you’ll have the motivation to take action. You are inspired by your goals and the results you expect to see.

It’s safe to say there are more points we could add to the list above. But the ones above capture the essence of it all. So what can we do to get out of this rut?

Keys to Living a Successful Life

Deep down, many people are waiting for someone to come and save them. They are hoping some mysterious relative will bequeath them his or her wealth. They are hoping some CEO will bump into them on the street and give them a job. They are hoping they will scratch a raffle ticket and make millions.

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Sadly, this dream never comes to reality. Maybe it does for some, but not for most people.

You have to take charge of your life and take action toward your dreams.

Here’s how you’ll do it:

  • Read more
  • Plan a goal that inspires you
  • Think success and take steps
  • Meditate and hold a clear vision of the life you want
  • Adopt a positive attitude toward work, life, and relationships
  • Cultivate great relationships and seek advice from successful people
  • Help others achieve their goals
  • Choose how you’ll spend your time and become productive
  • Track and measure your progress
  • Pursue a healthy lifestyle to prevent avoidable diseases.

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If you faithfully do these things, you’ll start seeing improvements in your life. And once the momentum kicks in, YOU’LL BE UNSTOPPABLE!

How to Unstick Your Life

The first quarter of 2018 is over, which means it’s time to review your progress. Are you fulfilling your New Year’s resolutions or did you ditch them already? Is it looking likely you won’t accomplish anything noteworthy for another year?

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You see, this is something that happens every year. On the first day, everyone is excited and looking forward to what they can achieve. Then, slowly by slowly, the wheels on the train start coming off. You are stuck and right back in your usual pattern of going through the motions.

Luckily, there’s a way you can unstick your life. Keep reading to find out what the problem is and what you can do to fix it.

Reasons Why People Get Stuck in Life

Only about nine percent of people feel they achieved their resolutions. This goes to show how much people either veer off course or get stuck in their current life path.

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Unfortunately, a side effect of this is it leads to stress, discontent, and sadness. It may make you feel like a failure. And if it was something really important you needed to do, your self-esteem and respect may take a big hit.

There are a couple of reasons why people get stuck in life. These include vague goals, procrastinating, poor attitude, and taking on too many projects. You may also be managing your time poorly or letting others discourage you from your goals.

All these reasons serve to create the perception you did nothing all year. Yet, sometimes, people end up accomplishing other things they didn’t plan for. Even so, failure to follow through on your stated goals means you ended up away from your life path.

As John Robert Wooden, multiple NCAA championship title-winning coach, once said, “Don’t mistake activity with achievement.”

Steps to Get Your Life and Goals Moving Forward

Since time won’t stop anytime soon, it’s up to us to get our lives and goals moving forward. Otherwise, we’ll get to old age, look back, and realize the great opportunities we wasted.

Here are some steps to help you unstick your life and start achieving your goals:

1. Find Your Purpose

Many people struggle with the idea of finding their purpose. What they don’t realize is they don’t need to sit around brainstorming to find it. That’s why some have ended up with a written purpose that doesn’t match their true nature.

Try this instead; Go out and take action in many of the things you love doing. You’ll find there’s one thing sticking out to you. It will be something you’d be happy to do even if you didn’t get paid (though everyone needs to get paid to survive).

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Your purpose will be something inspiring. It will get you out of bed very early. It will leave you longing for each new morning to arrive faster because you have unfinished work.

2. Deal With Burnout

One reason for the lack of progress in work, relationships, and life is burnout. It lurks within you crippling your desire to get anything done. It stifles your creativity, reduces your enthusiasm, and makes you feel tired all the time.

The problem is people don’t realize they are burned out until it’s too late. Their work suffers, their relationships strain, and their goals become a distant memory. They are just going through the motions.

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We are meant to enjoy life despite its ups and downs. To do this, though, you need to take good care of your body. Thus, take a break once in a while to rejuvenate. Eat well, practice a healthy lifestyle, and get a balance between work and play.

3. Make Actionable Plans

A key element missing from most resolutions is the “How”. While people write what they want to achieve and why, they forget to write how they’ll get it done. As such, they end up stuck because they don’t know what the best approach is.

Instead, write down actionable plans. Do you want to lose weight? Fine, why do you want to lose it? Okay, how do you plan to lose it? Will you run, eat better diets, wear slimming clothes, or work out at the gym? How many times do you plan to do these things? How will you track your progress or measure your results?

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This process is crucial to getting you moving forward. Your brain will be asking what the next step is and generating an answer. This will give you momentum to achieve things in other areas as well.

The more you do, the more motivated you’ll be to get more done. This motivation will energize you every morning and you’ll be checking your list to see what you need to do.

4. Manage Your Time Better

Time management is another Achilles heel of most underachievers. It seems like the day always ends before you’ve done anything of note. Yet, during the day, you were the busiest person alive.

How does this happen?

Well, it goes back to the nature of your goals. They are only a statement on a piece of paper. They are not actionable. As such, you go through the day like a ship without a sail. You are going where the wind blows.

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Many overachievers give a simple solution to this issue. They urge people to choose three things to achieve that day and work on those. This gives you a target you can hone in on throughout the day. You won’t be swayed by the usual distractions such as social media or chatty co-workers.

You should have a detailed system for achieving those three goals. Outline the needed actions and achieve them one-by-one.

5. Never Give Up

Another obstacle to fulfilling your goals is giving up when the pressures of life hit you hard. Your boss could be the one hindering your progress. Or, it could be forces beyond your control.

This is where many people stop. They lift up their hands and say, “I tried”. That’s the wrong attitude. You must want to achieve your goal at all costs. The only way to want it that badly is by understanding why the goal is important to you.

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Make a plan of action with your “why” in mind. Find solutions for every obstruction. Can you talk to someone else? Is there a different approach?

Start small and build momentum. Every small goal you achieve will lead you to the big one. And if obstacles and people put you down, never give up!!!

6. Get an Accountability Partner

It’s easier to achieve your goals when you have someone backing you up. Whether it’s in the gym or on any other issue in life, you need an accountability partner. This should be someone who cares for you and wants to see you succeed.

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If that’s not possible, hire a personal life coach. They can help remind you what you are working toward. They’ll also light a fire inside you when you start procrastinating. As you continue doing things you don’t like, you’ll discover you are moving closer to your goals every day.

Begin Moving Your Life Forward Again

Applying the steps above will help you start moving your life forward again. Get clear on your goals, make them actionable, and start doing a bit at a time. Stop procrastinating and choose what you’ll accomplish each day.

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Within no time, you’ll find your resolutions and any other goals are almost complete. Unstick your life and achieve your dreams.

“Successful men and women keep moving. They make mistakes, but they don’t quit.” – Conrad Hilton

Using Fun Exercises to Keep Depression at Bay

Exercise is one of the most underrated methods of dealing with depression. Instead, people continue to expose themselves to the dangers of prescription drugs. While these pills are crucial in treatment plans, it’s better to try a natural way first.

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Depression affects more than 300 million people worldwide. It can be mild, moderate, recurrent, manic, or severe. It manifests itself in form of overwhelming sadness, negative thoughts, hopelessness, and despair.

The American Psychiatric Association (APA) says exercise improves mood and reduces depressive symptoms. It can be a patient’s first option for treating mild depression. Alternatively, it could be part of a treatment plan for major depressive disorder.

Unfortunately, there is a pill-popping culture pervading every city. Even doctors are getting in trouble for overprescribing pills. Could it be time to give exercise a chance?

Keep reading to find out.

Causes and Symptoms of Depression

Many people wonder whether chemical imbalances are responsible for depression. No one knows the exact cause yet. However, women are at risk due to hormonal shifts, such as in pregnancy or menstruation.

Currently, several factors increase the likelihood of depression. They include abuse, medications, genetics, substance abuse, and loss of a loved one.

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Examples of depression-causing drugs include barbiturates, opioids, benzodiazepines, and anti-seizure and anti-smoking drugs.

Once the illness takes root, it can eat away at a person’s state of mind. It is complex and may last several weeks. Other people experience it in form of recurrent episodes.

Some of the symptoms of depression include:

  • Fatigue, lethargy, and weakness
  • Insomnia at night followed by excessive sleeping during the day
  • Lack of interest in activities
  • Deteriorating personal hygiene and cleanliness
  • Isolation and feelings of loneliness
  • Negative thoughts on life
  • Suicidal ideations, feelings of hopelessness and worthlessness

As such, doctors use medications and therapies to treat depression. The therapies include Cognitive Behavioral Therapy (CBT), Behavior Therapy, and Psychotherapy. Though these methods are effective, prescription pill use can be dangerous.

Dangers of Prescription Pill Use

Anyone who reads the side effects of medications probably wonders why they take the pills at all. Some of the side effects sound worse than the illness itself.

Common ones are nausea, vomiting, stomachaches, diarrhea, and headaches. There is also drowsiness, insomnia, dry mouth, and allergies. Unfortunately, depression drugs take these side effects to a whole new level.

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Pills for depression include antidepressants, antipsychotics, Selective Serotonin Reuptake Inhibitors (SSRIs), and anxiolytics. Examples of each of these include Zyban, Abilify, Zoloft, and Buspirone respectively. They work by balancing neurotransmitters responsible for regulating emotions and mood.

Short-term and long-term side effects include hallucinations, constipation, blurred vision, and weight gain. Others are tremors, anxiety, violent behavior, and suicidal thoughts and behavior.

Moreover, some medication could cause low blood pressure, seizures, and heart palpitations. These symptoms could lead to a heart attack. Last, it could be toxic to your body if you overdose on some types of antidepressants. This increases the risk of death.

With such inherent dangers, perhaps it would be best to try a natural solution instead. Read on to discover the role of exercise in fighting depression.

How Does Exercise Affect the Body?

Lifestyle changes are an important part of dealing with depression. A very important lifestyle change is taking up exercise.

It is possible to exercise your way out of depression. A past study concluded exercise was as effective as medication in treating major depressive disorder. The only difference was medications had a faster initial therapeutic response.

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So, what happens to your body when you exercise? First, your heart rate rises. You inhale more oxygen into your lungs, which gets to the heart. From there, it goes into your muscles causing them to change.

This change increases slow twitch muscles, which are for endurance. It reduces fast twitch muscles, which are for short, high-intensity activities. The tearing and repairing of muscles as they change is the reason people feel pain later.

Unless it is severe pain, don’t worry about it. There’ll be plenty of benefits awaiting you at the end. Here are some of them:

  1. Getting Better Blood Flow
    Your heart will grow bigger and stronger, while blood vessels become more elastic. This makes the heart pump blood better throughout your body. It leads to a lower resting heart rate and lower blood pressure. Thus, it prevents heart attack and stroke.
  2. Improved Brain Function
    The smooth blood flow will take more oxygenated blood to the brain. Exercise stimulates the release of male sex hormones that boost brain cell growth. It is a process known as neurogenesis.Neurogenesis improves cognitive function. This leads to better memory retention, higher concentration levels, and faster response times.

    The hippocampus handles mood regulation. With the growth of new cells, you’ll notice an improvement in your mood.

    Exercise makes the muscles release a hormone called irisin. In turn, this hormone stimulates the brain-derived neurotrophic factor (BDNF). This enhances the brain’s ability to send signals across nervous tissues.

  3. Burning Calories
    Burning calories helps us reduce weight and avoid the risk of obesity. Research shows obese people have a 20 percent high risk of depression.gym-room-1181814_1280

    Obesity exposes people to ridicule, abuse, social isolation, and self-esteem issues. It also causes sadness, frustration, chronic pain, and serious illnesses such as diabetes. If you recall, these are almost like the symptoms and causes of depression.

  4. Releasing Helpful Hormones
    Have you heard of an “endorphin rush”? What about a “runner’s high”?
    These terms come from the euphoric feeling people get when they exercise.Endorphins are chemicals produced by the pituitary gland and the central nervous system. They are the body’s version of morphine. As such, their role is to inhibit the perception of pain. They also boost our feelings of pleasure. This creates a sense of wellbeing.

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    The next hormone is cortisol, which comes from the adrenal glands. It helps with regulating blood sugar, controlling blood pressure, and reducing inflammation.

    Last, we have adrenaline. It also comes from the adrenal glands as well. It increases blood circulation and reduces feelings of pain.

  5. Producing Dopamine, Serotonin, and Galanin
    Exercise stimulates the production of dopamine, serotonin, and galanin in the brain. These neurotransmitters play a big role in fighting depression.Dopamine deals with processing pleasure and pain. It causes reward-motivated behavior. Pleasurable activities lead to an increase of dopamine in the brain. This makes you want to do more of the activity. It also affects your mood and improves your memory, focus, and cognition.

    Serotonin plays a role in transmitting brain impulses and balancing mood. Several theories suggest there is a link between serotonin and depression. The theories suggest impaired serotonin causes depression. Others say depressed individuals show reduced levels of serotonin in their bodies.

    As for galanin, this neurotransmitter regulates norepinephrine in the brain. It leads to a reduction of the body’s stress response. Low stress is good for our immune systems and our hearts. It lowers the risk of depression and increases our life expectancy.

  6. Enhanced Strength, Bone Mass, and Energy
    Working out improves our strength and maintains our bone mass. As your muscles continue growing, you will have more power and stamina. Your body will be more efficient in breaking down fats to provide enough energy.
  7. Making You Sleep Better
    It is VERY frustrating when you can’t sleep well. It’s late, you are tired, but the magic of sleep isn’t there. You are probably also dredging up old unwanted memories.good-night-1505195_1280

    Unsurprisingly, there is a link between sleep and depression. Insomnia is a symptom of depression, but it can also lead to depression. Research shows those who can’t sleep are three times more likely to develop depression.

    Going for an exercise session helps you sleep well. It does this by reducing your stress and tiring you out. It changes the sleep-wake cycle through body temperature fluctuations. It also affects your circadian rhythms. These regulate the time you feel like sleeping or waking.

  8. Helping with Social and Self-Development
    Looking and feeling good boosts your self-esteem and confidence. Having a positive self-image is important for your mental health. It means you won’t have the stresses and anxieties that come from doubting your worth.Another great thing about exercise is the social component. Exercise can put you in many social and fun settings.

    Depressed people don’t interact as much with others. They also don’t have fun anymore. Exercise changes this. It creates opportunities to spend time with loved ones and meet new acquaintances.

    Some physical activities happen outdoors. This is good news because being out in nature lowers the risk of depression.

Now, let’s look at fun exercises you can do to keep depression at bay.

Fun Exercises to Help You Fight Depression

People make many excuses for not meeting their fitness goals. Even when they manage to start working out, they find a reason to quit later. Excuses range from gym costs, overcrowding, and bad weather, to feeling tired.

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It’s okay if you want to admit it. Going to the gym doesn’t sound fun…at all!

The good news is we can fix this. The gym is not the only place to get and stay fit. There are other fun alternatives to fitness:

Do the SWABIJO Combination

Starting us off is this made up word. It represents Swimming, Walking, Biking, and Jogging. Come up with a better acronym if you can 🙂 .

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These exercises get you outdoors working out many parts of your body. You can do them with friends, which boosts your social life.

Go for Bowling or Golfing

Bowling and golfing are about as niche as an activity can get. Yet, they are popular for a reason. Both give you a good, fun, and relaxing workout.

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With bowling, you will spend the evening bending to pick up the heavy ball. You’ll need to walk around and swing the ball into the alley. Learning the proper technique is good for your brain’s development.

Golfing is a tough sport, even if it doesn’t look like it on TV. It will work your arms, shoulders, spine, and legs. Decide to walk instead of using the golf cart. This will give you an extra workout.

Rediscover Your Inner Child

Kids can play with just about anything in sight. They’ll run around, dig up mud, jump into puddles, and hang from playground monkey bars. You should do this too.

Such games may seem beyond your years at first. With time, you’ll find yourself feeling happy and engaged. Include your dog in the games if you have one. Fly a kite with your children or play a ball game. Or get yourself a trampoline. The possibilities are endless.

At the end of the day, you’ll realize you were working out your whole body. Try doing a handstand for old times’ sake. It’s not as easy as you remember.

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Consider playing active video games. Modern consoles offer an Exergaming experience.
This experience gets you physically involved in the game through movement-tracking technology. As such, you get video games such as Just Dance, Zumba Fitness World Party, Xbox Fitness, and EA Sports Active 2.

Try Fun Martial Arts

Martial arts training doesn’t have to be the boring regimented style you’ve seen on TV. You can try fun martial arts styles such as Capoeira. This Brazilian martial art uses fighting techniques mixed with dancing and acrobatics.

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Capoeira is a fun way to learn how to dance and protect yourself at the same time. You’ll become more flexible, and have more strength and balance.

Play Racquet Sports

Racquet games are great fun for both kids and adults. You’ll get a considerable workout while competing with your friends and family. The common racquet games are table tennis, tennis, and badminton.

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If you want something more intense, try squash. You’ll be sweating and panting in a short time. Visit a baseball practice ground and try the pitching machine. It will give you a nice workout as well.

Laser Tag and Paintball Games

Recreational sports don’t come better than laser tag and paintball shooting games. You can play elimination matches or Capture-the-Flag battles.

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The only guarantee is you’ll be running, ducking, rolling, sweating, and crouching. These games get your heart pumping and build your stamina.

It’s possible you’ll make new friends at these types of sports. Get involved and have fun.

SealFit Training

Since ‘fun’ can be subjective, let’s add SealFit Training to the list. This fitness and training program works out your mind and body. It teaches people they are stronger than they ever thought they were or could be. It trains them how to overcome the physical and mental demands of life.

Moreover, it shows people how to become better team members. You learn to rely on others. This gives you a support system when you are feeling overwhelmed. The training also empowers you to push your limits every day.

Start Hiking

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Hiking takes you out into nature where you get to enjoy great views and breathe fresh air. As mentioned earlier, nature is a good remedy for depression. Hiking will work out your legs and hands as you make your way through the trails.

Dance…A Lot

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If you want a fun way to get fit, you can’t go wrong with dancing. It works every inch of your body. Go for Zumba, Tango, Samba, Cha Cha, and Mambo. If you don’t want professional dance, let the rhythm guide how you move. Enjoy yourself.

Take Up Instrument Playing

Still on music, did you know playing an instrument burns calories? Thus, pick up your favorite instrument and start playing. It can also serve as one of the mental exercises for depression.

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It boosts your brain function, enhances hand-eye coordination, and provides music therapy. This means playing an instrument can help ease stress and improve your mood.

Parkour and Rock Climbing

For risk takers, parkour and rock climbing offer fun fitness opportunities. Parkour is about negotiating obstacles very quickly. People jump or climb over objects as they head to a destination.

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On the other hand, rock climbing is about going up or down artificial or natural rock formations. Both of these activities work your arms and legs. They give you strength, endurance, and the ability to plan your next moves.

Exercise Your Way Out of Depression

As you can see, exercise is a viable treatment for depression.

Depressed people don’t feel like doing anything. They also lose the desire to engage with other people. This deprives them of the connection all humans crave. It also leaves them without any social support. Exercising can re-energize them and put them in places where they can meet people. It gives people a sense of purpose.

Overcoming depression is not easy. It takes time to heal your mind and rediscover your value. Never forget, you are important and the world needs you.

Remember, don’t overdo any exercises. It could lead to pain, injuries, reduced immunity, and heart damage. The wear and tear on your body is not good either. Give your body time to heal.

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Doing excess exercises due to perceived flaws can be a sign of body dysmorphic disorder (BDD). It occurs alongside other anxiety disorders such as depression. Tell your doctor about it.

So, how much exercise do you need? The U.S Department of Health and Human Services (DHHS) recommends 60 minutes a day for kids. Adults should do 150 to 300 minutes of moderate aerobic activity each week. If it is a vigorous workout, cut the time in half.

For long, we have sought medicine to cure all our ailments. Though they work well, they also expose us to new health problems and weaken our body’s immune system. Perhaps, it’s time to give our bodies the chance to do what it is programmed to do.

Consult your doctor on the treatment plan. Then, take up a fitness regimen and exercise your way out of depression.

Burnout Will Ruin Your Life – Here’s What You Should Do

Have you ever sat somewhere feeling physically, mentally, and emotionally fatigued? If you were not ill, you were probably suffering from Burnout.

Burnout is a job killing, life-sapping state that hits you when you least expect it. The Mayo Clinic adds that job burnout also includes doubts about your competence and your work value. You lack the motivation to do anything and everything seems overwhelming. It’s like a heavy weight on your shoulders that no one else can see.

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According to workplacefairness.org, some American companies give their employees some time off to prevent burnout and to improve employee morale. Other companies are making it mandatory for their employees to take their vacation days because they know that a burnt out employee will be an unproductive employee.

What are the Symptoms of Burnout?

While there are many ideas why burnout occurs, I believe the simple way to summarise these ideas is to label the cause as a sense of defeat in multiple situations, that is, at work, physically, emotionally, and mentally.

Examples of such situations as outlined by HelpGuide.org include loss of control, doing boring or unchallenging work, procrastinating, work-life imbalance, and unclear or demanding job expectations.

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Once these situations get out of hand, you find yourself suffering from symptoms such as:

  • Chronic exhaustion and stress
  • Lack of motivation to do anything
  • Anxiety and depression
  • Frustration and Irritability
  • Unproductive and inefficient work
  • A weakened immune system due to overwhelming stress
  • Muscle aches and pains
  • Insomnia
  • Feelings of apathy, hopelessness, and loneliness

Having these symptoms especially over an extended period will ruin your life. You have to do something to start feeling better, enjoying life again and feeling that you are making a difference in life and at work.

Tips to Help You Overcome Burnout

Realising that your life has lost its sparkle is the first step to getting better. The next question becomes, “What steps can I take to get out of this funk?”

There are several things you can do:

  • Take a Vacation

Dropping everything you are doing and taking a trip can do wonders for your health and your outlook on life. When you are exhausted mentally, physically and emotionally, it’s like you are stuck in a rut. Going somewhere new helps you get perspective on what is going on in your life and the steps you can take to fix it. Just relaxing on a beach somewhere can be cathartic.

Spending some time outdoors is also beneficial because the sun is good for your health. According to Harvard Health, the sun gives you Vitamin D, which counteracts seasonal affective disorder (SAD), otherwise known as winter depression.

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  • Talk to a Trusted Friend

A problem shared is a problem half-solved. Talking to someone helps you get out of your head, where you have been so focused on your problems that you couldn’t see the solutions. Talking makes your mind start thinking about new ideas for your life. It is also always comforting to know someone cares enough about you to be willing to listen to your problems.

  • Balance your Work and your Life

Working relentlessly without taking the time to talk to your friends and family can sap your joy for life. In a TED Talk by psychiatrist Robert Waldinger, he concluded that their 75-year old study on what makes a good life is by building good relationships.

Once you start making time from work to go see your kids in a play or to meet and make new friends, you will start feeling happier and more connected to the world around you. Many of the people suffering from depression have no one to talk to and no support system to help them bounce back from whatever problems they are facing in life. Don’t let that happen to you.

  • Start Exercising and Eating well

An often-unstated means of combating many physical, mental, and emotional problems is through exercising. Working out releases chemicals called endorphins into your system. These chemicals reduce stress and make you feel good and positive about your life.

The second part of this is eating well. When your body is not getting the essential nutrients obtained from a balanced diet, you will not be operating at an optimal level. Your body will also be under undue stress, which can weaken the immune system and lead to illnesses such as heart disease. Malnutrition causes fatigue, which, in turn, affects how productive you will be.

  • Rethink Your Goals and Your Life

Sometimes our lack of motivation in whatever we are doing comes from the fact that it is not what we are supposed to be doing. It’s not the thing that excites you so much that you forget you haven’t eaten anything. Therefore, you have to find your purpose in life. Look for whatever it is that makes you happy; something that you are willing to learn to be great at doing, and that helps you meet all your basic needs.

If you are doing something you don’t love, it will take all your physical, mental, and emotional strength. Moreover, at some point, you will feel overwhelmed and exhausted; that you can’t take it anymore.

There is no need to live such a life. You can make a difference in how you have been living. Do it today!