We’ve all been there – those moments when anxiety creeps in, making our hearts and minds whirl.
But what if we told you that something as sweet as sugar could contribute to your anxiety?
Yes, you heard that right!
In this blog post, we’re diving into the intriguing world of sugar and its potential link to anxiety.
So sit back, relax, and let’s explore this sugar-coated mystery together!
Can sugar cause anxiety and panic attacks?
Picture this: you’re chomping down on a sugary snack, and then, out of nowhere, anxiety or even a panic attack hits you.
Can sugar really be behind this?
Here’s the deal: Sugar can mess with your body in ways that might make anxiety rear its head.
Let’s break that down.
How Does Sugar Affect Blood Sugar Levels?
1. Blood sugar fluctuations: Consuming high amounts of sugar may cause blood sugar levels to fluctuate rapidly. When you consume excessive sugar, your body experiences an increase in blood glucose levels followed by a sudden drop. This roller-coaster effect on your blood sugar levels can potentially trigger increased feelings of irritability and anxiety.
2. Energy crashes: Apart from the initial surge of energy that comes with consuming sugary foods or drinks, there’s also a downside. Once the sugar rush fades away, blood sugar levels drop quickly, leaving you tired and drained. This energy crash not only affects your physical vitality but can also exacerbate anxiety-related symptoms.
3. Interference with sleep patterns: High sugar intake before bedtime can disrupt sleep patterns. Research suggests that consuming sugary foods close to bedtime may interfere with the quality and duration of your sleep. This potential disruption in your sleeping habits can adversely affect your physical and mental well-being, including worsening anxiety symptoms.
4. Inflammation and mental health: Consistently high sugar intake has been linked to increased inflammation in the body. Chronic inflammation is associated with various mental health conditions, including anxiety disorders. And guess what? It can mess with your brain, too. That might explain why some people feel more anxious after a sugar binge.
5. Impaired cognitive function:Studies have shown that excessive consumption of added sugars can impair cognitive function and memory recall abilities, which are important for managing anxiety effectively. Poor brain function can make coping with anxious thoughts and situations more challenging and hinder problem-solving abilities related to anxiety management strategies.
6. Nutritional deficiencies: A diet high in sugar often means consuming fewer nutrient-dense foods that provide essential vitamins and minerals for proper brain function and emotional well-being. Over time, this nutrient deficit may lead to imbalances in brain chemistry and neurotransmitter production, potentially contributing to and worsening anxiety disorders.
7. Potential weight gain: Regularly consuming sugary foods or drinks contributes to weight gain due to their high-calorie content while offering little nutritional value.
8. Negative impact on gut health: Excessive sugar intake has been shown to affect our gut microbiome negatively – the community of bacteria residing in our digestive system that play a crucial role in regulating mood and mental health.
9. Dependency: Consuming sugary foods can trigger pleasure-inducing chemicals in the brain, such as ‘ dopamine, creating a sense of reward and comfort similar to what some individuals experience with addictive substances like drugs or alcohol. Over time, this may lead to psychological dependence on sugary foods for emotional regulation when dealing with anxiety-related symptoms.
What foods are high in sugar?
Let’s talk about some foods that are high in sugar.
Remember that these are often tasty treats, but enjoying them in moderation is essential to keep your sugar intake in check.
Sugary Drinks: This one’s a biggie. Soda, energy drinks, and many fruit juices can be loaded with sugar. Just one can of regular soda can have around nine teaspoons of sugar – that’s like a sugar bomb for your body!
Candies and Sweets: Candy bars, gummy bears, and other sugary sweets are packed with added sugars. They’re designed to be super sweet and can be hard to resist.
Pastries and Desserts: Cakes, cookies, and donuts are not just delicious; they’re often packed with sugar. Even that innocent-looking muffin can have more sugar than you’d expect.
Ice Cream: It is a delightful treat but another sugar offender. All those flavors and toppings can add up to a sugar overload.
Breakfast Cereals: Some cereals marketed as “healthy” are surprisingly high in sugar. Check the labels, especially on those aimed at kids – they can be sneaky!
Flavored Yogurts: While yogurt is a great source of probiotics, flavored versions can have a lot of added sugar. Add fruits to plain yogurt for sweetness.
Sauces and Condiments: You might not think ketchup, barbecue sauce, or salad dressings are sugary, but many have added sugars. Always peek at the ingredient list.
Granola Bars: These can seem healthy, but some are candy bars in disguise. Look for ones with lower sugar content, or make your own at home.
Dried Fruits: While fruits are naturally sweet and healthy, dried fruits can be concentrated sources of sugar due to the removal of water content. Moderation is key here.
Fast Food: Many fast-food items contain added sugars, such as buns and sauces, even in places you wouldn’t expect. It’s not just about the fries and sodas.
Canned Fruit: Canned fruit can sometimes swim in syrup, basically sugar water. Opt for fruits packed in their own juices or simply choose fresh fruits.
Muesli and Granola: These breakfast favorites often include dried fruits and honey, adding up to a sugary mix. Choose options with lower sugar or make your own.
Sports and Energy Bars: These might seem like the best option for a quick energy boost, but some can be sugar bombs. Look for bars with fewer added sugars.
Sweetened Coffee and Tea: Those fancy coffee shop drinks can be loaded with sugar. And those flavored iced teas? Yep, there is sugar in there, too. Consider going for less sugary options.
Canned Soup: Believe it or not, some canned soups can contain added sugars to enhance flavor. Always read the labels or make your own soup from fresh ingredients.
Remember, it’s not about avoiding these foods altogether but being mindful of how often you enjoy them. A little sugar in your diet is perfectly fine, but keeping an eye on your overall sugar intake may lead to a healthier and more balanced lifestyle.
Does cutting out sugar help anxiety and improve mental health?
Yes, cutting out or reducing sugar intake can positively impact anxiety and overall mental health.
Here’s how:
Reduced Sugar Cravings: Sugar can be addictive, and quitting it can help break that cycle of craving and overconsumption. Over time, your cravings for sugary treats should diminish, allowing you to make healthier food choices.
Stable Blood Sugar: Without the frequent sugar spikes and crashes, your blood sugar levels remain more stable. This can lead to a steadier mood, reducing feelings of anxiety.
Balanced Neurotransmitters: Sugar can mess with your brain’s neurotransmitters, but quitting sugar can help restore their balance. This can contribute to a more stable emotional state.
Reduced Inflammation: Sugar is known to promote inflammation in the body, which can also affect your brain. Cutting out sugar may reduce this inflammatory response, potentially alleviating anxiety symptoms.
Improved Focus: Without the sugar-induced brain fog and crashes, you’ll likely experience enhanced concentration and better mental clarity.
Other Factors that Affect Anxiety
Various factors beyond sugar can affect anxiety. Let’s explore some of them:
Stress: High stress levels significantly contribute to anxiety. Ongoing stress, whether related to work, relationships, or other life challenges, can exacerbate feelings of anxiety.
Lifestyle Choices: Your daily habits can affect anxiety. Poor sleep, lack of physical activity, and excessive alcohol or caffeine consumption can all negatively impact your mental well-being.
Genetics: Your family history may affect your susceptibility to anxiety. Some people have a genetic predisposition to anxiety disorders.
Traumatic Events: Past traumatic experiences can lead to anxiety. Unresolved trauma may resurface as anxiety, mainly triggered by specific situations or memories.
Chronic Illness: Managing a chronic illness or dealing with chronic pain can be emotionally challenging and lead to increased anxiety.
Medications: Some medications can have side effects, including anxiety or increased nervousness. It’s necessary to consult with your healthcare provider if you suspect medication is affecting your mental well-being.
What Other Foods Trigger Anxiety?
While sugar is one of the leading dietary contributors to anxiety, some other foods and drinks can also play a role:
Caffeine: Found in coffee, tea, energy drinks, and some sodas, caffeine can increase heart rate and jitteriness, mimicking anxiety symptoms in some individuals.
Highly Processed Foods: Highly processed foods often contain trans fats, artificial additives, and high sodium levels. These components can disrupt your body’s natural balance and potentially worsen anxiety.
Alcohol: Excessive alcohol consumption can lead to feelings of anxiety, especially when experiencing a hangover or during withdrawal.
Salty Snacks: Foods high in sodium, like potato chips and certain crackers, can lead to increased blood pressure, sometimes contributing to anxiety.
Fried Foods: Fried foods are often high in unhealthy fats, which can have an inflammatory effect on the body, potentially exacerbating anxiety.
Artificial Sweeteners: Some studies report anxiety-like symptoms after consuming foods and drinks containing artificial sweeteners like aspartame or saccharin. While the research on this is mixed, it’s worth paying attention to how your body reacts to these additives.
It’s important to remember that individual responses to food and lifestyle factors vary widely. If you suspect certain foods or habits contribute to your anxiety, consider keeping a food and mood diary to identify patterns.
Consulting with a healthcare specialist or registered dietitian can also provide personalized guidance on managing anxiety through dietary and lifestyle changes.
Ways to Decrease Sugar Consumption and Help with Anxiety
Here are some practical ways to cut back on sugar while supporting your mental well-being:
Read Food Labels: Before you toss that product into your shopping cart, take a moment to read the nutrition label. Look out for hidden sugars under various names like sucrose, high fructose corn syrup, and maltose. Choose products with little or no added sugars.
Opt for Whole Foods: Fresh fruits and vegetables are naturally sweet and nutritious. They can satisfy your sweet tooth while providing essential vitamins and fiber. Snack on fruits like apples, berries, or carrots instead of sugary snacks.
Cook at Home: Preparing meals at home allows you to control your dishes’ ingredients and sugar content. In recipes, you can experiment with healthier sweeteners like honey, maple syrup, or mashed bananas.
Limit Sugary Drinks: Reduce sugary beverages like soda, energy drinks, and fruit juices. Opt for water, herbal teas, or water with a splash of citrus for a refreshing, sugar-free option.
Choose Low-Sugar Alternatives: When shopping for packaged foods like yogurt or cereal, select low-sugar or unsweetened versions. You can add honey or fresh fruit for natural sweetness.
Gradual Reduction: If you’re used to consuming a lot of sugar, consider cutting back gradually. It helps your taste buds adjust to less sweetness over time.
Mindful Snacking: Pay attention to your snacking habits. Instead of reaching for sugary treats when stressed or anxious, try healthier options like nuts, plain yogurt, or dark chocolate with lower sugar content.
Stay Hydrated: Thirst is often mistaken for hunger, leading to unnecessary sugar consumption. Drink enough water to stay hydrated and curb cravings.
Balanced Meals: Include balanced meals with carbohydrates, protein, and healthy fats. It may help stabilize your blood sugar levels and reduce the likelihood of sugar-induced mood swings.
Get Support: Share your goal of reducing sugar intake with friends or family members. Having support and accountability can make it easier to stick to your plan.
Be Patient with Yourself: Reducing sugar can be challenging, especially if you’re used to a high-sugar diet. Don’t be too hard on yourself if you slip up occasionally. Focus on progress, not perfection.
Seek Professional Guidance: If you’re struggling with anxiety or making dietary changes, consider consulting a healthcare professional or registered dietitian. They can provide personalized advice and support as per your needs.
Remember, making these changes may not eliminate anxiety entirely, but it can improve overall mental and physical health. Small, consistent steps toward reducing sugar consumption can significantly impact your well-being over time.
Key takeaway
While sugar may temporarily boost our mood and energy levels, there is no solid evidence to prove that it directly causes anxiety. However, it is important to note that consuming excessive amounts of sugar can negatively affect our overall mental and physical well-being.
Maintaining a balanced and healthy diet and reducing sugar intake may improve mental health and reduce the risk of anxiety symptoms.
If you are experiencing anxiety, it is always best to consult a healthcare professional for personalized guidance and support.
Remember, caring for our bodies and minds should be a priority for leading a happy and fulfilling life. So let’s make mindful choices regarding sugar consumption and prioritize our mental well-being!
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Are you struggling with your mental health and wondering if therapy can actually help you?
As we all know, therapy can often come with a hefty price tag.
But what if you could get it at an affordable rate?
That’s right, affordable therapy is a thing!
But!
Can affordable therapy actually help you?
Let’s find out!
What Is Affordable Therapy?
Online therapy is quite similar to traditional face-to-face counseling sessions.
The key difference is that instead of meeting in person, all communication happens online from the comfort of your own home.
Affordable therapy usually comes in online packages or group sessions, so you can get mental health help on a budget. You have to make a few adjustments, like seeing your therapist over text, video chat, or phone calls.
So does it really work?
COVID-19 has had a huge impact on the way mental health professionals provide services. Many therapists successfully provided online help to patients during the pandemic.
A recent study published in the American Psychological Association found that nearly 67.32 percent of psychologists now prefer to do online therapies.
Why?
Because they can provide quality care ethically without having to have in-person meetings with patients.
How Does Online Therapy Work?
Online therapy can be a great way to get help without leaving the house.
But how does it work?
Here is what exactly happens in online therapy!
First, you need a computer or mobile device with an internet connection for online therapy, and you’re good to go.
Then, you’ll log into a website and chat with your therapist via video chat or text. This could involve phone calls, video conferencing programs like Skype or Zoom, or anything else you and your therapist find useful.
Pretty cool, right?
You can talk about any issues or problems that are going on in your life and discuss strategies for managing them better.
It might sound scary or uncomfortable at first, as you’ll be sharing personal feelings with a stranger.
But don’t worry!
All the therapists are professionals with a lot of training.
They make sure that everything runs smoothly and that your conversation stays private.
And you know, the authors of the popular book Ikigai found that interacting with other people is the key to a happy life.
They say people live longer and better lives when they feel supported.
Online therapy can give you a place to talk about your worries and concerns without feeling judged or ashamed.
People can get a better handle on their stress levels by identifying the root cause of these problems through affordable therapy sessions.
Financial benefits of affordable therapy
Online therapy costs are usually based on a flat rate or subscription fee.
There are no additional costs like transportation or childcare that come with a traditional in-person clinic appointment.
Many online therapists also work out of their own offices.
So they don’t have to rent space in expensive medical buildings.
Challenges of Affordable Therapy
Insurance
If you’re considering affordable therapy, it’s important to know if your insurance covers the cost.
The most reliable way to check is by calling your affordable therapy provider and speaking directly with them.
Ethical and legal concerns
Since there are no geographical limits, it is hard for therapists to follow the same legal and moral rules that apply to face-to-face therapy.
This means that therapists who want to do online counseling sessions must be aware of any possible conflicts with state laws or licensing requirements.
Confidentiality
There is a higher risk of data security breaches during online therapy sessions. This can be especially scary if you want to talk to your therapist about sensitive issues.
It’s important to choose a provider with a lot of experience who has strict privacy policies.
Lack of immediate response during the crisis
Online therapy could be dangerous for patients in a crisis because they can’t get immediate help.
It might be because therapists are really busy or have other commitments.
However, it can still feel like you’re not getting the support you need when you need it most.
Let me give you an example here.
Let’s say a patient has suicidal tendencies or other serious mental health problems that need immediate help.
Now, what if that patient can’t get in touch with a therapist who can give him support and advice right away?
It’s important to remember that therapists are doing their best to help as many people as they can.
But it’s also okay to reach out to in-person sources of support if you’re not getting the help you need.
Affordable couple’s therapy
If your relationship is going through a rough patch, you may wonder if couples therapy can help.
So, how can affordable couple therapy help your relationship online?
Couples can talk to an online couple therapist about any relationship issues like communication problems, worries about parenting, trust issues, and more.
Online couple therapists provide guidance, advice, and support through phone or video conferencing sessions.
Therapists can help partners learn how to resolve the issues.
For example, couples can get advice on how to talk to each other better, work out their differences, and deal with deeper problems like cheating or managing money.
How Can You Get Affordable Therapy Without Insurance?
One of the best ways to get affordable therapy without insurance is by exploring online options.
Many online platforms offer discounts and sliding-scale fees.
What do sliding-scale fees mean?
Sliding-scale fees allow individuals and families to pay what they can afford for counseling services based on their income. Clients can usually select a payment plan that works best for them with no questions asked.
So you can find an option that fits within your budget.
Another way to access affordable therapy without insurance is through organizations like community mental health centers and church-based counseling services.
Is online therapy effective?
The answer is yes!
Online therapy can be immensely effective for non-clinical conditions such as anxiety and depression.
It gives the same level of care and support as traditional face-to-face therapy, but you can get help from anywhere in the world.
Is online therapy effective for people with severe mental disorders?
Well, the answer is not so straightforward.
Recently, a study was done to find out how online therapy affects patients with severe mental disorders (like psychosis, schizophrenia, schizoaffective disorder, etc) and their families.
The results show that online therapy can help families with mental health problems in many ways, making them feel less stressed.
Research also showed that when people got online therapy, the severity of their positive symptoms got better, and they went to the hospital less often.
There is still not a lot of proof that it works to treat more serious disorders.
This could be because people with serious mental conditions often need more intensive care that can’t be given in an online setting.
So, people with serious mental disorders can consider in-person therapies combined with occasional online sessions.
You must always do your research and choose the right online therapist, even for non-clinical conditions.
But what about the confidentiality risk?
Here is a solution!
According to Kati Morton, a certified therapist and YouTube sensation, creating a safe space for therapy is key.
Kati states that if we worry that someone is listening in on us, we won’t feel comfortable enough to fully open up and work through our issues.
Find out more about making the online sessions effective in this video!
There is no doubt that anxiety can be a horrible thing to deal with it but it is actually very common and there are ways that you can manage it and have a happy life. You might feel like you are being suffocated right now but that is not a feeling that will last forever. These anxiety tips have been put together with you in mind so start putting them into practice today, and you will notice a big difference in your mental health in no time.
1 – Take Care of Yourself
Sometimes when you get anxious thoughts, it can be easy to reach for things that are bad for you in order to try and feel better, but that is only going to make the anxiety worse. If you tend to comfort eat or drink too much alcohol to deal with your anxiety – stop and incorporate healthier habits into your life instead. Not only is it bad for you to over-indulge in unhealthy foods and alcohol, it can actually increase your anxiety. You may not realize it, but if you “treat” yourself to feel “better”, it can be a reinforcer for the anxiety since your mind knows that it will enjoy what comes after. Eating nutritious food and exercising regularly can be very beneficial for your mind as well as your body. These good habits will make you feel better in the long run. It’s all about switching your bad habits (we all have them!) for good ones.
2 – Keep a Journal
Overthinking and anxiety go hand in hand but that is not going to be beneficial if you are constantly turning things over in your mind. Journaling is one of the best tools for helping you deal with overthinking and ruminating. These thoughts need to go somewhere. If you have a lot that you want to get out, journalling can actually be super beneficial. Whether it’s as simple as writing your mood, about your day, or your worries – keeping a journal that you spend as little as 10 minutes writing in every single day can make such a positive impact on your life. Sometimes it even helps you to find out things you didn’t even realize were bugging you or on your mind until you end up writing it down with a flow of thought.
3 – Think Positive and Practice Gratitude
People with anxiety often get stuck in a negative mindset that can be extremely hard to break and get out of. It is really important that you start looking at things differently but that is easier said than done of course. A good way to get started in changing your way of thinking is to practice gratitude. You can write down one thing every day that you are grateful for or better yet, you can say it out loud as an affirmation in the mirror. It doesn’t have to be anything mind-blowing every day, it could be something as simple as your morning coffee but you have to think of something!
4 – Face Your Issues
If you have anxiety, it could be very broad or it could be about something in particular. Many people with the condition automatically want to run away from their problems but guess what? That will just make your anxious thoughts worse! Perhaps you are anxious about work or school; focus on these areas. If your anxiety is around your relationship or friendship, perhaps some tough conversations need to be had and some even tougher decisions need to be made. All of this isn’t going to be easy of course but look deep inside so that you can figure out what your internal issues are and try to deal with them in the way you know you need to.
5 – Find a Hobby that Makes You Happy
It is likely that you are in your head a lot and keeping yourself busy with something you enjoy is key if you want to start enjoying life again. You might already have a hobby but if not, find something that you really enjoy doing and focus on motivating yourself that way. That could be anything from running, dancing, writing, gaming, traveling, photography, or taking a class to learn something new. When you do something that you enjoy, your mood is instantly lifted and that is what you need right now. Starting a hobby and finding something that you are truly passionate about is not only good for your mental health in general, but it also helps reduce anxiety.
6 – Get an Anxiety Action Plan
Having an anxiety action plan is essential when anxiety becomes a regular occurrence in your life. When you are hit with anxiety, if you don’t have the right tools to manage it, you’re left with more anxiety and more stress. Being proactive is the best thing to do for yourself. Anxiety Action Plan is a great tool to use so you can go through the step-by-step program with an ebook and workbook. You deserve to be happy rather than fearing your next anxiety attack.
7 – Talk to Someone
It is so important that you do not leave your anxious thoughts festering inside you because this tends to make anxiety worse. Although sharing your worries isn’t always easy, it is important that you do it. Talk to friends or family members about your anxiety, somebody you truly trust to be there for you. For people struggling with anxiety, having a trusted professional therapist or counselor has been extremely helpful to many. There are many choices, including online professionals if you’re too busy to miss work or drive to appointments.
Conclusion
No matter how long you have had anxiety, there is always hope ahead. Trying to ignore the anxiety and the disruption it causes in your life usually compounds the problem so you are already headed in the right direction by searching for solutions. It can be a battle but it’s worth it to do the work and learn how to manage anxiety. Using the tips in this article will help and staying informed is always to your advantage.
Confidence is the key to success. Building confidence comes naturally when you feel good about yourself and believe in your abilities.
If you don’t have confidence, it can be hard to take on new challenges or try something new that might make you feel uncomfortable. It’s all about finding ways how to boost confidence and self-esteem and build up your self-belief to succeed in all aspects of your life.
1. Learn That Not Everyone Will Like You
We’re going to let you in on a little secret – not everyone is going to like you. There are some people who might think that you’re rude, uninteresting, boring, or just plain unlikeable. Even if they don’t say it directly (and most won’t), they will probably think it.
So what? Why should this bother you? The answer is simple: because it shouldn’t! People who dislike others for arbitrary reasons (like the color of their hair) are insecure and unhappy. They need someone else in order to feel okay about themselves. So when they don’t get their way, they get angry and lash out at others instead of taking responsibility for their own shortcomings.
You should never try to please everyone because doing so will make it impossible for anyone to really know who you really are or what makes up your personality as a whole person with strengths and weaknesses alike.
2. Report Your Inner Critic
To report your inner critic, ask yourself: “What is the voice in my head saying right now?” This is a question you can ask yourself anytime, anywhere. It’s also one that will help you to gain insight into what exactly your inner critic is up to on any given day. You might think this sounds easy and obvious, but it’s actually quite difficult for many people, who tend not to be very aware of their own thoughts and feelings.
So we often need some help before we can identify these internal voices with any precision or clarity! The good news is that there are some simple techniques that can help us get better at knowing ourselves better – which includes knowing when our own self-talk isn’t serving us well.
3. Believe in Yourself
Believing in yourself is a key part of success. You need to believe that you can achieve your goals, or else you won’t go near them. You also need to believe in yourself for the long term, rather than just for one day or week. If your self-esteem is low and you don’t believe in yourself at all, then it’s unlikely that anyone else will either! So start believing in yourself today and tell others about how amazing you are too!
4. Set Attainable Goals
Goals are great! They give you something to strive for, and they can keep you motivated when times get tough. The key is to make sure your goals are realistic. Don’t set yourself up for failure by trying to do too much at once or taking on something that’s just not possible within the time frame you’ve given yourself.
5. Stop Comparing Yourself to Others
One of the easiest ways to boost your confidence and self-esteem is to stop comparing yourself to others. It doesn’t matter who you are or what you’ve accomplished in life, there will always be someone else whose life looks better than yours. You could be the richest person in town, but if that person next door has a nicer car, or vacations more often than you do, then all bets are off.
Think about it: do you like being around people who constantly talk about how much better everything is for them? Of course not! Why should we even expect ourselves to be any different?
When we compare ourselves with others, we’re bound to come up short and feel less confident because of it. But when we focus on our own strengths and weaknesses in an honest way, then our confidence can grow without comparison getting in the way!
6. Do Things You Are Good At
If you want to boost your confidence and self-esteem, do things that make you feel good. This might sound silly, but it really works. If you can do something that makes you feel successful, or like you’re making a difference in the world (even if it’s small), then that is going to give you more motivation and energy.
Even better – when you take on challenges in which there are many variables at play and no one is sure how it will turn out, that feeling of uncertainty can actually be positive!
7. Don’t Give in to Your Limiting Beliefs
Limiting beliefs are often our biggest obstacle. They’re like little voices that tell us we can’t do something, or that we aren’t good enough for something. If you could hear the things your limiting beliefs are saying to yourself, we guarantee they would be pretty harsh. Limiting beliefs can become so ingrained in us that sometimes we don’t even realize they exist anymore!
One way to get rid of your limiting beliefs is by challenging them with positive ones – ones that are more realistic and motivating. But if you’re not sure how to go about this process, here’s an example.
Say one of your limiting beliefs is “I’m not smart enough.” Maybe it’s because people have told you this before or maybe it’s because someone else has dealt with a similar situation. Whatever the reason might be, challenging this belief will help bring more positivity into your life by making room for better ones such as “I’m smart enough” or even “I am a genius.”
Takeaway
We’re all human, and we all have moments when we feel like our confidence is lacking. But there are ways to boost it fast, and your self-esteem will thank you for it! Take a moment now to think of one thing that makes you proud of your self-esteem. Perhaps it’s something as simple as eating healthy food or having time alone each day.
You can even take advantage of personal development courses like the Refine Your Life Purpose and Wellness Course Bundle. These small things can build up over time, so don’t be afraid to start with something easy and move on to bigger goals later on!
Where to find happiness? It’s an age-old question and the simple answer is: Happiness is found within yourself. The type of happiness that lasts and is truly fulfilling is within you and is not dependent on others.
What more can be satisfying than the chance to enjoy life at its best? A good life is rarely a luxurious one. More than the possession of material things, a good life must be one wherein you laugh more, cry less, and feel gratitude.
The truth about people is that they come and go. Nobody stays with you permanently, including your spouse or children. They all have their own lives and you cannot always tie these people to you. The same is true with material things, titles, power, and events that make you happy. While these things can make you happy, the happiness associated with these things is only temporary. If you want that satisfying, no-guilt kind of happiness, you need to look within yourself.
Be a champion of your own life
One of the many reasons we find it hard to be happy is that we tend to sabotage ourselves. When something good happens, we love to overthink and discount the fact that we deserve it. In the back of our minds, we question if we’re allowed to be this happy or start thinking that our happiness will come with a price.
You see, tomorrow is never certain. No one knows for sure if we’ll be here, so we might as well make the most of what’s today. Enjoy and bask in your happiness without feeling guilty. Be a champion of your life because happiness, contentment, and satisfaction are an inside job — nobody can do it for you.
Work on your goals
Some people engage the services of a life coach to help them get on track. While this is helpful, remember that a life coach can only help you if you also supply the discipline and the burning desire to achieve your goals. They may be working closely with you, but nothing will happen if you refuse to help yourself. Again, this is another classic example of the reality that you are the captain of your own ship — the master of your destiny.
When you say desire, it’s not just “wanting” to change something. It takes self-discipline. This means that you must be committed to yourself and your own goals and that no matter how challenging your circumstances are, you won’t fall back to your old destructive patterns.
While a life coach can help you achieve positive results in your life, it’s you who will carry much of the work. You have to break your old patterns. You have to move out of your comfort zone. You have to commit to change. It’s like working out in the gym with a fitness coach. Even if your coach plans your workout and fitness goals, you will do most of the work because it’s your body. The plan will only prosper if the subject is willing, committed, and does the work.
Break the negative mindset chain
When you ask people if they consider themselves successful, only a handful will answer that they are. Why? Because most are caught in the negative belief system that success is hard to earn and that they’re not worthy of success. These negative thought processes will manifest themselves in your life results.
You may wonder why despite your effort, you still can’t get that promotion. You may also wonder why even if you spend more time working, you’re not earning enough money. If you find yourself in these situations, remember to work on your belief system first.
You can start working on your negative thoughts by turning on your “flashlight of awareness” and you will then see how much potential you are hiding because of your limiting belief systems. This is the first step in claiming your birthright to success.
When you were younger, your parents might have unknowingly conditioned you to limit yourself. For example, when you were trying to reach for the cup in the cupboard, your mother stopped you because you might fall and get hurt. The motive might be good, but this harmless act can lead a grown person to think that he shouldn’t try to do risky things because he might get hurt.
Help yourself identify these negative thoughts and transform them into positive ones. Now, instead of saying “you can’t,” you’ll confidently claim that you can.
Be accountable for your own life, decisions, and results
Another reason why people can’t find happiness within and by themselves is that they love to point fingers. They blame everyone except themselves. You see, if you take control of your life, it’s less burdensome and less complicated. You act for yourself and not to please others. You also become more attached to your plans because you know you’ll benefit the most from your successes.
The sad reality is that people love to complain. If something doesn’t turn in their favor, they blame everyone else except themselves. If you ask yourself why you’re not living your dream life, you may catch yourself saying any of these common excuses:
That your parents are poor, and you never had the means;
That your parents weren’t able to send you to a great school;
That your professor in college was unfair and inconsiderate; or
That life didn’t open opportunities for you.
You blamed everyone else except yourself. Maybe the only reason you’re not living your dream life is that you keep making excuses and refuse to take action. This can be a source of resentment too. Because you think someone’s controlling your life, you rebel against them and suffer the consequences miserably.
If you supply the desire and commitment to change, you can point yourself in the right direction. By realizing what you could have done better, you take responsibility and work towards positive change. You make your goals, plot action plans to achieve these goals, and cheer yourself as you work your way to your dream life.
Understand relationships with the people in your life
Resentment, disappointment, and hatred happen if people misunderstand how other people show and communicate their feelings. If you find that many of your issues with other people tend to lean on your own negative perceptions rather than the basic facts. Just because we perceive someone has wronged us or does not care – doesn’t mean we are always right. Often we twist things into a negative light due to our own insecurities. It is for our own happiness and successful relationships that we explore possible misunderstandings and clarify with others to fact-check our interpretations of actions.
By realizing these barriers, you relieve yourself of the burden to try and fit others’ perceptions and ideas of things in the universe. You also hate less. You no longer get disappointed quickly and become more tolerant of the people in your life. Instead of spending your time and energy on these negative emotions, you let them go because you now understand it’s not because of you. At the end of the day, you learn to be genuinely happy and at peace with the people in your life, your thoughts, and yourself.
Takeaway
We can conclude that happiness is found within. We are responsible for our happiness and no one else can be our source of happiness alone. Sometimes, we chase people, titles, and events, hoping to find happiness in them. After a while, we realize that the happiness they bring is fleeting.
We have the power to be happy regardless of what is happening around us. We can be happy despite what other people think of us.
Life can be a difficult journey. The world has a penchant for throwing unexpected curveballs. Things like sudden car trouble, illness in the family, or trouble at work are tough to deal with when you’re already doing well. When you’re struggling already, these surprise difficulties can create situations that seem almost impossible to deal with.
Luckily, you’re not alone. While everyone’s journey through life is different, absolutely every person on the planet will hit a rough patch every once in a while. Here are some of the top tips that successful people give for getting through these tough times without pulling your hair out.
1) Accept The Inevitable. Change the Changeable.
Attitude is important. The way you think and feel about a problem can have a massive impact on how you deal with it. It’s incredibly common for people to get fixated on problems that they simply cannot affect, allowing the issue to cast a massive, negative shadow over their daily life. Don’t do this! Some things are truly unchangeable. Try to think of these things as passive obstacles that you have to overcome. It’s okay to complain about them every once in a while, but make sure your goal is to climb over the mountain, not to whine about it.
One of the best things you can do when faced with an impossible situation is to analyze it and figure out what parts you can change. Life’s challenges tend to be complex and usually have multiple components that you can interact with. Even if you can’t change the core of a problem, you can often take action to make the other parts more manageable. For example, there’s not a lot you can do about a loved one being diagnosed with a terminal illness. You can, however, spend time with them, make sure they’re comfortable, and make sure that appropriate end-of-life arrangements are put into place before it’s too late. The core of the problem is still there. It’s still important to take steps to increase your ability to deal with the situation.
The flip side of this is that many people tend to give up on small and medium issues too quickly. There are a lot of things in life that are very much under your control. Many of these are difficult to change, requiring effort stretched out over months or years. Others just require a few short, difficult interactions. Don’t put these off. If there’s something that’s bothering you, make sure that you’re doing everything you can to fix things. This might mean starting a long journey of self-improvement, finally making a tough phone call that you’ve been putting off, or just doing a bunch of unpleasant chores around the house. Bite the bullet and start as soon as you can. Even if it doesn’t seem like a big deal, reducing small stressors can have a profound impact on your overall quality of life.
2) Don’t Fight Alone
When the going gets tough, don’t be afraid to reach out. Talking to a friend about your situation can have a profoundly positive effect on the way you think about your problem and give you insights into what you might be able to do to fix things – and this is without your friend doing anything other than being a good listener. Your friends can often offer recommendations from their experience in similar situations and volunteer valuable help so you don’t have to pull yourself up by your bootstraps. You shouldn’t expect them to solve your problems for you. Sometimes, however, your issue will turn out to be something that they can fix almost effortlessly. When you suffer alone, you miss the opportunity to take advantage of this.
Some issues are difficult to share with friends. Other times, you’re stuck in a long-term rut. Other issues are just hard. If you feel like you’re not in a good place mentally, reach out to a mental health professional sooner rather than later. Counselors, therapists, and psychiatrists won’t judge you or your problems. Instead, they’ll try to offer as much help as they can and give you a safe space that you can use to figure out how you can tackle life’s issues. These days, affordable therapy is accessible and easy to find. Don’t wait until you’ve fallen into a deep rut to seek out a professional. Instead, try to talk to one as soon as you can to keep your journey as happy and healthy as possible.
3) Remember the Importance of Self-Care
The harder life is, the easier it is to forget about self-care activities. Try not to do this. Instead, try to do the opposite. Tougher tasks and stressful days will require you to be at your best, meaning you should put even more effort into taking care of yourself.
First, prioritize the basics. Try to make sure you get plenty of sleep. Set a strict bedtime, practice good sleep hygiene, and don’t let friends and work trick you into staying up late when you don’t want to.
Eat well. Make sure you’re following a healthy diet. Spending time on meal prep might seem impossible in your current situation, but you’ll appreciate your easy meals later on when it’s time to eat. It’ll also give you a forced break from the other activities that are stressing you out. Even if meal prep isn’t your thing, make sure that you’re taking the time and effort to eat healthy foods in appropriate quantities at the right intervals. Skipping lunch will almost never help reduce your stress level.
Be sure to exercise. It’s hard to find time for exercise during a difficult life period, but it’s something you should prioritize. Don’t limit yourself to ruling out exercise altogether because you’re too stressed or don’t have enough time to go to the gym. You can fit in several walks around your work or at home between other activities you’re doing or even go for a jog, do yoga, and do other types of exercise you like. Exercise will help increase your energy levels and allow you to maintain a more positive outlook during the rest of your day. It’ll also provide a forced break. Many of the most successful individuals on the planet swear by their daily jog or walk. It’s often the source of their best ideas, as It gives them an incredible opportunity to tackle their issues from a different perspective.
Take care of your environment. If you’re stressed, it’s easy to fall behind on keeping your house clean or let your workplace become messy. This can have a pretty big effect on your mental outlook. If you can, try to find time to build an environment that you enjoy spending time in. It might not seem like a great use of your time immediately, but you’ll be a lot happier when you work and relax in the future.
None of these things are one-time activities. All of these self-care journeys are just that: journeys. When life throws an unexpected curveball, don’t start sprinting backward along these other paths. Even if you don’t think you can make progress forward in terms of your diet, exercise, sleep schedule, or environment, do your best to at least stay where you are at the very least. This will have a profound impact on giving you the stability you need to tackle your other problems.
You’re valuable. When you’re working through a rough patch, it’s easy to lose track of this idea. It’s even easier to neglect to take proper action and fail to treat yourself well. Try not to do this! The harder life is, the more important it is to take a little bit of time off and do things you enjoy.
No matter how hard your problems seem, make space for you to have fun. This might mean going on a hike, having a spa day, spending time with friends, or seeing a movie. If you can’t find time for these activities, try to find ways to treat yourself within the confines of your busy schedule. This might mean ordering a nice meal, having something you like shipped to your house, or upgrading your environment. You’re worth a bit of time, money, and effort. Not only will these activities help you feel better, but they’ll also give you space from your problems and provide a valuable break for your brain.
You shouldn’t ever let yourself feel guilty for taking a short, appropriate break for self-care. That said, be mindful of your goal here: you want to sharpen the saw, so to speak, not run from your problems. Some people go overboard and take too much time off, allowing their issues to grow more frightening while they’re away. Using your weekend as personal time instead of going into the office is probably a good idea. Taking a whole week off of work when you’ve got a major project deadline approaching probably isn’t.
5) Work Through It
A lot of the time, our biggest problems can be solved by a blast of concentrated effort. This can be hard for a lot of reasons: our problems might be abstract, meaning we won’t see progress. The actual work involved is often tedious, difficult, or both. We’re also not always used to giving it 100% every day, making the shift into high gear a hard, unfamiliar process.
Don’t let these barriers dissuade you. Instead, try to put your best foot forward every day and make as much progress towards your goals as you can. Even if you don’t see results, concentrate on doing your best. You’ll start building positive habits, making it easier to continue. As long as you don’t give up, you’ll continue to make positive progress and eventually hit your ideal endpoint.
Remember: it’s a marathon, not a sprint. Even if you can’t give 100% on a given day, show up and try to get something done. As the saying goes, a journey of a thousand miles starts with a single step. No matter how bad you feel, try to at least put your shoes on and walk out to the path. From there, it’ll be a lot easier to make a few steps and bring your destination a little bit closer. You might not be able to see it, but it’ll really help when it comes to the overall journey.
6) Compare Carefully
Modern social media makes it almost trivial to feel small. All you need to do is open your favorite website or app to be blasted with images of the most beautiful and successful people in the world.
Try to avoid comparing your situations with the ones that you see on the internet. Photos, posts, and stories have to survive an incredibly competitive environment to show up on your feed. This means that you’ll only see the prettiest faces, the best houses, and the most talented people out of literally millions of submissions. If you compare yourself to the very best in any given category, you’re almost always going to come up short, even if you’re incredibly talented and successful yourself.
Try not to compare yourself with your friends and family either. Everyone’s journey through life is different. Some people are blessed with incredible, unfair opportunities. Others aren’t. This means that you shouldn’t feel bad because a friend is more successful than you. It also means you shouldn’t try to base your self-worth on how much better you’re doing than other people.
You can, however, learn a lot from successful people. This means that occasional, mindful comparison of specific things can be incredibly valuable. If you’re in sales, for example, don’t get hung up on the difference between your monthly sales and the person with the most sales in the department. Do think about comparing the way you both approach a sale and see what they do differently. Other people struggle with the same sort of obstacles and challenges that you do. Taking the time to analyze their approach and seeing how they overcome these challenges and obstacles can give you new tools and techniques that you can use to make your own life easier.
What To Do When Life Gets Hard
Everyone’s journey through life is different. One thing that we all have in common, however, is that all of our journeys get rough at some point. When this happens, things will be tough. There usually isn’t a miracle fix. It happens to everyone. You can, however, take some steps to make things a bit easier on yourself and maximize your ability to work through your problems. Fix what you can fix, accept what you can’t, and put yourself in a position where you can accept the help of others. Look for affordable therapy, make time for self-care activities, and stay on top of your basic needs. Put in as much work as you can to move forward and get past your current obstacles. Finally, make sure that you’re not basing your self-worth on unfair comparisons to others while keeping yourself open to learning new techniques and skills from people in similar situations.
Utilizing these techniques and ideas won’t magic your problems away. It will still take a lot of time, energy, and effort to get through your rough patch. You might not see results right away. Over time, though, you’ll begin to pull out of your slump and make progress toward tackling your personal challenges. These techniques will make the journey a little bit faster and more pleasant, putting you back on the path you want to be on.
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When you ask people if they consider themselves successful, only a handful will answer that they are. Why? Because most are caught in the negative belief system that success is hard to earn and that they’re not worthy of success. These negative thought processes will manifest themselves in your life results. 
