How to manage Insomnia

Insomnia is a Sleep Disorder in the which you have trouble falling and staying asleep. It may cause to wake up too early and not able to get back to sleep. You may still feel tired when you wake up.

Insomnia symptoms may include:

  • Difficulty falling asleep at night
  • Waking up during the night
  • Waking up too early
  • Not feeling well-rested after a night’s sleep
  • Daytime tiredness or sleepiness
  • Irritability, depression or anxiety
  • Difficulty paying attention, focusing on tasks or remembering
  • Increased errors or accidents
  • Ongoing worries about sleep

If you are suffering from insomnia there are some steps you can start to change sleep habits, lifestyle, daily routine it will help you to get to better sleep. Here are some tips how can you beat insomnia.

Good sleep habits can help prevent insomnia and promote sound sleep:

  • Keep your bedtime and wake time consistent from day to day, including weekends.
  • Stay active. Regular activity helps promote a good night’s sleep. Try some yoga poses for better sleep.
  • Check your medications to see if they may contribute to insomnia.
  • Avoid or limit naps at daytime.
  • Avoid or limit caffeine and alcohol, and don’t use nicotine.
  • Avoid large meals and beverages before bedtime.
  • Make your bedroom comfortable for sleep. Your mattress pillow should be comfortable. Room temperature should be normal.
  • Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music and practice meditation. It will relax your mind and body.
  • Limit your screen time. Leave your cell phone before an hour.
  • Stop Overthinking at night. It will overactivate your brain.
  • There are so many relaxation techniques and stress reduction method. You can practice them.
  • Some therapies like cognitive behaviour therapy help to manage Insomnia. It identify and correct inappropriate thoughts and beliefs that may contribute to insomnia.

Journaling More Than A Diary

Many influential people throughout time detailed their lives in journals   the struggles, the joys, the steps taken to reach their dreams. In the end, journals can tell life stories, help us understand breakthrough moments in the creative process, change habitual patterns, and track goals.
Writing in a journal, also known as journal therapy, has many benefits. These include:

Journaling More Than A Diary!

Reduced stress
Reduced anxiety
Improved mental clarity
Increased understanding of self
Improved problem solving skills
Journaling can be used in a variety of ways, depending on your goals. The purpose of journal therapy is to focus on internal experiences rather than to repress or ignore them.
Journaling can help with depression and anxiety, as a means to process negative emotions. Studies have shown that 15 minutes of journal writing 3-5 times per week improves the mood of those suffering from mental health issues.

Practice Meditation

Meditation helps you stay in tune with your spirit by decreasing stress. This practice increases your happiness and it increases self-acceptance. It also helps you manage your emotions by downplaying negative feelings such as loneliness, anger, depression, and fear. It helps you stay calm in stressful situations.

To practice meditation:

Find a private area where you can practice meditation. You can practice meditation in the comfort of your home. You can build a meditation area inside your bedroom and decorate it with scented candles and cushions.

Wear comfortable clothing and turn off your gadgets.

Sit on a cushion or on a chair.

Close your eyes and take deep breaths. Then, listen to your breathing. Notice how your chest rises and falls as you inhale and exhale.

Focus on your breathing. If your mind starts to wander, redirect your mind back to your breath.

Now, observe your thoughts. When you’re alone, what do you think about? Do you worry about the future? Do you think about food? Do you think about what to wear?

Observe your emotions. Ask yourself, “how do I feel”? Are you sad or depressed? Is there a hole in your being that you cannot explain? Do you feel happy or blissful? Are you content with your life? Are you unhappy with how your life turned out? Take time to feel these emotions. Don’t just silence them. Feel them, acknowledge them, and then release them.

Remember that all emotions are beautiful, even anger or sadness. So, take time to process these emotions. Take as much time as you need.

Keep taking deep breaths as you watch your thoughts closely. Do this for about five minutes. Open your eyes.

Practicing meditation daily decreases your flight or fight response to stress. It increases your ability to control yourself and your emotions during challenging times. It also increases your optimism and it helps you resist destructive urges.

Meditation does not only increases your emotional intelligence, it also helps you achieve that one thing everyone wants – peace of mind.

To reap the optimum benefits of meditation, practice meditation daily. You don’t have to set aside a lot of time for meditation. You can simply meditate for five minutes daily.

Rumination: Tips To Stop Repetitive Thoughts

Do you find yourself thinking repeatedly about unpleasant experiences? If so, you are ruminating. It is an Unhealthy thought habit. Rumination is when you think obsessively about certain topic that you get nowhere. You repeat the negative thought again and again in your mind. It is obsessive thinking on the worst level it may lead to anxiety and depression.

People ruminate variety of reasons. According to American Psychological Association (APA) some common cause of rumination include: belief that by ruminating you will gain insight into your life or a problem, having history of mental and physical trauma. Rumination is sometimes referred to as a “silent” mental health problem because it impact is often underestimated. But it plays the big part in anything from obsessive compulsive disorder (OCD) to eating disorders. It takes practice and dedication to stop ruminating, but doing so will help you feel better and behave more productively.

Here are few tips to help you stop ruminating

  • Distraction: Disrupt ruminating thought cycles with something distracting. Thinking about something interesting and complex may help, while fun, challenging activities, such as complex puzzles, may also offer relief.
  • Identify: Identify your thought or fear that are troubling you. May be you are afraid of getting fired or looking foolish in front of others. Journaling can be a great way to clarify your underlying thought or fear.
  • Mindfulness Meditation: Mindfulness meditation, may help a person better understand the connection between their thoughts and feelings. Over time, meditation can offer people greater control over seemingly automatic thoughts, making it easier to avoid rumination.
  • Schedule A Worry Break: Schedule few minutes a day to worry and make the most of it. This allows for a time and place to think about all your biggest insecurities while containing it to a specific period of time. At other times of the day, remind yourself that you will have time to contemplate later.
  • Psychotherapy & Counseling: If ruminative thoughts are interfering in your life, consider reaching out. Counseling and psychotherapy are the way to learn how to use these techniques with the help and guidance of a mental health professional.

Effective Ways To Improve Your Memory

If you want to keep your memory sharp what you need to understand is that you have to take conscious effort to train your brain to make it stronger.

Visualize Concepts


Many people benefit greatly from visualizing the information they study. Pay attention to the photographs, charts, and other graphics in your textbooks. If you don’t have visual cues to help, try creating your own. Draw charts or figures in the margins of your notes or use highlighters or pens in different colors to group related ideas in your written study materials.

Brain games


Engaging in brain games, such as crosswords, chess, and bridge, as well as creative outlets like painting, playing an instrument, or learning a language, have not been proven to protect against memory loss. Yet, these pursuits can help with everyday thinking skills and, when teamed with regular exercise, can increase a person’s cognitive reserve.

Test Your Memory

If puzzles aren’t your thing, maybe you can do a simple brain exercise such as trying to memorize a list and recalling it later. You can use your grocery list to do this. Try to remember the items on your list, and then after an hour, try to recall the items again. This simple activity will stimulate your brain and would help improve your memory over time.

Meditate


Meditation improves brain function, reduces markers of brain degeneration, and improves both working memory and long term memory.

Learn to Play an Instrument

Never think that you’re old enough to learn new things. Keep in mind that as long as you live, your brain has the ability to adapt and learn new things such as playing an instrument. Again, like the other brain exercises, learning to play the guitar, for instance, will help stimulate the brain and improve memory since learning this will require using your senses such as touch and hearing.

Read, Read, and Read!

Another simple activity that you can do in order to keep your brain busy is to read books, newspapers, or other references as much as you can. Reading stories help ignite your imagination which also prevents memory loss.

Get Enough Sleep

If you want to improve your memory, then you must make sure that you have at least 7-9 hours of quality sleep every night. That’s because when we’re asleep, our brain is working to store information and experiences in our memory. By depriving yourself from sleep, your neurons will develop slowly making focusing and retrieving memories harder.

Be Connected with Loved Ones

Studies prove that individuals (especially older adults) have lesser tendencies to experience cognitive decline when they are sociable. That’s because being connected with your loved ones can decrease the levels of stress and anxiety which are one of the reasons why one experiences memory loss.

Exercise

You’re totally wrong to think that exercising is only for your physical body. Research shows that exercising, even 30 minutes to an hour everyday can help improve the brain’s function. It is also believed that regular exercise can tremendously decrease the chances of developing diseases that can cause you to lose your memory.

Learn How to Manage Stress and Anxiety

Anxiety and stress can cause someone to have attention difficulties and also experience memory loss. In order to avoid this along with the other complications that come with stress, you should learn how to manage it. Know when you need to take a breather during a hectic day, take day offs to clear your mind from stress, and if needed, seek help from professionals.

Understand your own style of learning.

Most people are visual learners, remembering best what they see. They benefit the most from memory notebooks and signs. Others are auditory learners, remembering best what they hear. They benefit from talking out loud or using a tape recorder. A few people are kinesthetic learners, remembering best what they experience. They will benefit most from writing things down or acting them out. Knowing your strength will help your memory run at peak efficiency. To enhance your memory, try using all three learning modes.

Foods That Boost Memory

Eating a healthy, balanced diet that includes these brain-boosting foods may help to keep your memory, concentration and focus as sharp as can be. If you’re interested in changing your meals into a more brain-healthy diet, then you might want to consider some of the brain foods listed below

Berries

Strawberries, raspberries, blueberries—name it! Whatever kind of berry it maybe, including it in your diet can surely boost your brain’s function. Berries are so nutritious for the brain that it is in fact considered as the no.1 brain food. That’s because they contain anthocyanins, a compound that improves the brain’s function to encode and restore memory, as well as its other cognitive functions

Nuts

Having troubles memorizing your lessons for an exam? Why not consider munching on nuts which are rich in nutrients such as omega-3 fatty acids, vitamin E, and B complex vitamins, that are all essential for the brain’s function. Walnuts in particular are found to help improve the memory, as well as prevent memory loss due to aging.

Avocados

Loaded with fiber, vitamins, and a good source of healthy fat, avocado is a versatile ingredient for your brain boosting meals. Not only that, this creamy fruit enables the production of dopamine, which helps improve focus and concentration, which is very important in encoding and storing memory.

Salmon (and other Omega-3 Fatty Acid fishes)

Fishes like salmon, mackerel, and tuna that are rich in Omega-3 fatty acids are also your best bet when it comes to brain foods.

Broccoli

You have to thank your mom for forcing you to eat this green vegetable when you were young. That’s because broccoli is rich in minerals and vitamins such as vitamin C, B vitamins, iron, calcium, and fiber, which are all good for your brain and over-all health. It also contains a micronutrient called choline that boosts the brain’s development and also improve the memory’s retrieval process.

Spinach

Lutein, which is another type of antioxidant can be found in the green leafy vegetable, spinach. This antioxidant helps remove toxin build-up in the brain that can cause cognitive deterioration when you age. Besides that, a study in a university in Massachusetts shows that students who consumed a healthy amount of spinach in their diet have better comprehension and have better scores than those students who didn’t eat spinach.

Tomatoes

The next time you eat your salad, make sure you have loads of tomatoes in them. That’s because tomatoes contain lycopene that keeps the brain in top shape. It also acts as an antioxidant that helps prevent cognitive deterioration.

Rosemary

Shakespeare wrote in Hamlet, “There’s rosemary, that’s for remembrance…” that’s because this modest herb has properties that help eradicate the harmful free radicals in the body that can cause damage to the brain. When you include rosemary as an ingredient to your meals, it helps enhance your brain’s concentration as well as memory.

Dark Chocolate

Yes! You read that right! Consuming chocolate, dark chocolate in particular, can help improve your brain’s health. In fact, one study shows that older adults who drank hot chocolate had improved memory functions that lasted for hours. That’s because chocolates are proven to increase a person’s ability to concentrate and focus, which are all important in encoding, storing, and retrieving memory. They also contain flavanols that increases the blood flow to the brain, which is vital for a healthy cognitive function. Of course, even if chocolate is good for the brain you still want to consume the recommended amount of chocolate which is about a square inch per day.

Pumpkin seeds

Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills.

Blackcurrants

Vitamin C has long been thought to have the power to increase mental agility, and some research suggests that a deficiency may be a risk factor for age related brain degeneration including dementia and Alzheimer’s. Furthermore, interesting studies demonstrate that vitamin C may be useful in managing anxiety and stress. One of the best sources of this vital vitamin are blackcurrants.

Beyond adjusting the diet, a person can optimize their brain function by:

  • not eating too much or too little
  • getting enough sleep
  • keeping hydrate.
  • exercising regularly
  • reducing stress through yoga mindfulness, or meditation
  • reducing alcohol intake

Eating a brain-boosting diet will also provide many benefits for the entire body.

Anger Management

Have you ever experienced a bout of anger, which you deeply regretted later on? Almost everybody has experienced such destructive anger; with children, spouses, parents, or with friends. It is extremely painful to pick up the pieces in its aftermath. Many times, the hurtful words make wounds that last for a lifetime. Do you really want to conquer anger? Then this article is for you.

Management Of Anger

Anger management isn’t about never getting angry. Instead, it involves learning how to recognize, cope with, and express your anger in healthy and productive ways. Management of anger is the best way out. A few simple methods that are usually applied for managing anger:

Think Before You Speak


In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same. As soon as you’re thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

Identify your triggers

Stressful events don’t excuse anger, but understanding how these events affect you can help you take control of your environment and avoid unnecessary aggravation. Look at your regular routine and try to identify activities, times of day, people, places, or situations that trigger irritable or angry feelings.

Explore what is really behind your anger Big fights often happen over something small, like a dish left out or being ten minutes late. But there’s usually a bigger issue behind it. If you find your irritation and anger rapidly rising, ask yourself, “What am I really angry about?” Identifying the real source of frustration will help you communicate your anger better, take constructive action, and work towards a resolution.

Delay your reaction by at least 10 seconds. Just counting to 10 can make a huge difference at what comes out of your mouth or do in the face of provocation to anger. Some experts advise that you should count until 100 as 10 seconds might be too less.

Distract your mind

Try to distract your mind from the present situation. You could go out for a walk, shopping, a game of golf or fishing, watch a movie, you can try breathing exercise or you may talk to someone etc. In other words, you need to walk away from the argument. When you distract yourself from reacting, you get time to cool down and take action which is no longer motivated by anger.

Building your calming tools kit

create a calm down kit that you can use to relax. Think about objects that might help engage your senses. When you can look, hear, see, smell, and touch calming things, you can change your emotional state. You might fill a box with scented hand lotion, a photo of you on vacation with your family, a picture of a serene landscape, a spiritual passage about staying calm, and a few pieces of your favourite candy.

However, in the event when in spite of your best efforts you are still unable to control your anger, it would be a great idea to get professional help. There are plenty of excellent programs that will help you understand, control and manage anger.

Deep Breathing Health Benefits

One of the best ways to detach from negative thoughts and gain control over your mind is through slow, deep, rhythmic breathing. Deep breathing has many well-researched health benefits. Here’s a summary of what deep nose breathing can do for you:

  1. Boost nitric oxide, a powerful immune-boosting molecule produced in the sinuses during nose breathing.
  2. Improve the quality of your blood through eliminating toxins and increased oxygenation.
  3. Assist the digestion and assimilation of food through a more efficient stomach and digestive system.
  4. Increase the health and function of the nervous system by increased oxygenation.
  5. Improve the function of the abdominal organs and the heart through increased circulation.
  6. Help prevent respiratory problems as the lungs become stronger and more powerful.
  7. Reduce blood pressure and help prevent heart disease as the heart becomes more efficient and stronger and the workload on the heart is reduced.
  8. Assist in weight control as extra oxygen burns excess fat more efficiently. By practicing a few minutes of deep abdominal breathing every day, you are building a life-long habit proven through years of research and testing to clear your mind, reduce stress, and promote relaxation of the mind and body.