Do you know why some people accomplish more and generally are much happier in their lives?
 
The field of Positive Psychology explains this. Research says, one of the signature strengths that such people have is "Gratitude. Gratitude makes them take better care of themselves physically and mentally. It also makes people engage in more proactive and healthy way. It promotes the motivation for exercise, healthy diet and willingness to wriggle out of any negative situations in life. It helps boost your immune system.  Since it makes you more optimistic and alert, you cope better with stress and feel healthier.

How to Have An Attitude of Gratitude?

1) Be Mindful of What You Have - Being thankful for very small things actually bring a great amount of joy. Have gratitude for small things like sunlight, rain, flowers, a cup of tea, a caring spouse, a child's laughter. It gives us the resilience to cope with tougher situations.

2) Keep a Gratitude Journal - Every night before going to bed, write down "What was the best thing that happened to you that day.  It fosters better sleep and a sense of well being and satisfaction.

3) Reframe Challenging Situations - It's not the situation but our perception of the situation that makes it challenging. You can reframe your reactions and respond by saying that "I may have a very demanding boss, but I have become more organized, patient. It will help you to attend to your work and be cheerful.

4) Practice saying Thank You - It's very simple. When you buy a bus ticket, just smile and say 'Thank You. Feel the first raindrops on your face and smile in gratitude for all the life it brings.

5) Focus your attention outwards - According to Emmons, a US psychology professor, people who are more aware of the positives in their lives tend to focus their attention outside of themselves. They feel complete, satisfied and fulfilled in their lives and are capable of helping the less fortunate ones.

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5 Reasons Why Some People Accomplish More And Are Much Happier

Do you believe that the world is a hostile place and you are a victim? Are you the one who often doubts his or her abilities? If so, you might be showing signs of low self-esteem. Interestingly, self-esteem has nothing do with your actual ability or talent. Your looks, weight or skills are not responsible for your low self esteem. It largely depends upon the fact that how you value yourself.

It has been observed in most cases that self-esteem is often affected by a number of reasons, including ill-health, unpleasant memories from the past, and termination of relationships. Low self-esteem is generally marked in survivors of physical or sexual abuse, victims of racial discrimination or people who have had a traumatic past life.

If you don t pay attention towards this issue, you might end up developing certain serious mental disorders. Low self-esteem is also the root cause behind the occurrence of mental disorders like borderline personality disorder, depression, etc. However, there is nothing to worry about it. There are certain simple things that are useful in building up your self-esteem.

Here s all that you need to do to start believing in yourself and be confident about your capabilities:

1. Remember your strong points: Make three separate lists of your strengths; achievements and your qualities that you admire. Take help from your friends, parents and other well-wishers for preparing these lists. These lists will help you in understanding your abilities and goodness. You will be able to believe in your strengths. You must read through these lists at least once daily.

2. Be positive: Optimism and a positive approach towards life are the key to success. Your self-esteem is influenced by the fact that how you look at life. Life is not a bed of roses. It is unavoidable that you will have to face critical situations or problems in life. But, what is important is to face them with courage and a faith in your own abilities. Be positive and stop developing negative thoughts about yourself. Get rid of thoughts like  I am a loser ;  I can t get rid of this problem ; etc.

3. Take care of your body: Your outward appearance sometimes works wonders in lifting up your inner-self and spirits. Keep yourself clean, trim your beard or hairs; cut your nails; don t forget to floss your teeth and maintain overall personal hygiene to develop a feeling of goodness.

4. Sleep well: A good night s sleep is essential for boosting up your self - esteem.

5. Eat right: A balanced diet is a key to good health. Eating the right food in the right way keeps your mental and physical health all right. Include minerals and vitamins in your regular meals. Avoid distractions like television or radio while taking meals.

6. Exercise: Regular workouts keep you away from mental-ill health.

7. Be cool and comfortable first: When it comes to your dressing, try to put on attires that you can carry well. Wear stuffs that you love the most.

How to Build your Self Esteem?

Panic disorder is a condition that strikes without reason or caution and can be serious. Indications of panic disorder usually include sudden attacks of panic and anxiety, in addition to physical side effects, such as sweating and a pounding heart. During a fit of panic, the reaction is based on the circumstances, which may not be threatening in general, but triggers a feeling of panic. After some time, a person with a panic disorder builds up a consistent fear of having another fit of anxiety, which can influence the every day functioning and lifestyle in general. Panic disorder usually occurs alongside other conditions like depression, liquor abuse, or drug abuse.

You might experience the ill effects of a panic disorder if you:

Encounter frequent, unforeseen fits of anxiety that are not attached to a particular circumstance or event
Stress over having another fit of anxiety
Are trying to avoid the places of your precious panic attacks
The most common symptoms of a panic disorder are as follows:

Trouble relaxing and feeling uneasy most of the time
Beating heart or abdominal pain with a feeling of nervousness
Serious irrational and emotional fear
Feeling as if you are out of breath
Feeling as if you are being choked or smothered
Dizzy spells
Trembling or shaking
Sweating constantly
Feeling nauseous or having a stomach ache
Shivering or numbness in the fingers and toes
Sudden chills or hot flashes
A fear that you are losing control or are about to die
While a single panic attack may just last a couple of minutes, the impact of the experience can leave a long lasting impression and make you susceptible to more such attacks. In case you have this issue, the repetitive fits of panic take an emotional toll. The memory of the fear that you felt during these attacks can affect your self-confidence and cause interruption to your regular day-to-day existence. In the end, this prompts to the following panic disorder effects:

Expectant uneasiness: Instead of feeling like yourself in the middle of panic attacks, you feel tensed and on edge. This uneasiness originates from a dread of having future attacks of anxiety. This fear is seen more often than not, and can be extremely disabling at times.
Phobic avoidance: You start to stay away from specific circumstances or situations. This might happen since you are maintaining a strategic distance because of your previous panic attack. On the other hand, you may stay away from areas where escape would be troublesome or help would be inaccessible in case you had a fit of panic.
Medicines: Medicines can be used to control or decrease a majority of the side effects of panic disorder. Even if medicines do not form a part of the main treatment, when combined with other treatments, medicines are very effective. Eg. therapy and lifestyle changes.

Panic Disorder - 12 Signs You Are Suffering From it!

India is all set to celebrate its 75th Independence Day on 15th August 2021. This day marks the Independence of our country from the British. So, every year the Independence Day is celebrated throughout the country with great fervour. So, this Independence Day, let's take a pledge and abide by the fact that we will take up small measures to restore our health. Below are few healthy habits that we must follow.

Freedom to be ourselves: By having the freedom to be ourselves, basically refers to the idea of having certain choices without being bound by any kind of limits, social stigma or pressure. People should have the independence to do anything that they want to do. Going deep into it, it is basically having the freedom to grow and attain the level that people want to achieve, in an unrestricted manner. This would only be possible if one is allowed to make experiments with their choices.

Constant progress towards a fulfilling life: Today s world is filled with a variety of stress. We are always in a hurry to catch up with our goals and meeting our targets. So, in pursuit of all this, there is every possibility that we might lose out to make time for ourselves and our relationships.

So, this Independence Day, we must take a pledge and abide by the fact that we will take up small measures to restore our health and rejuvenate our relationships and this constant progress will enable us to achieve something big in life. Now let us talk about certain healthy habits that we must follow in order to be free from diseases or health problems.

Healthy breakfast: A nutritious and healthy breakfast is of utmost importance as it provides us with the much-needed energy to carry out our activities throughout the day. A healthy breakfast is one which includes fruits, eggs, a portion of oats or barley to have a great mix of protein, fat, vitamins, minerals and carbohydrates
A good night s sleep: Research has shown that a sufficient sleep at night is essential towards getting an efficient mind, as it helps to bring forth improvements in cognitive skills, sharpens memory and keep gastrointestinal disorders away. Ideal sleep hours for women should be 8-9 hours and for men, 7-8 hours should be ideal.
Fluid intake is important: Drinking 8-10 liters of water every day carry great benefits for one s health and well-being. Water helps to remove toxins, makes the skin glow and people don t feel dehydrated.
Exercising daily is good for you: Staying fit and healthy in this competitive world is a must. Fitness cannot be attained only having healthy food but doing exercise on a regular basis is also essential. So make sure to make time for working on your cardio, abs, legs, chest, so that on an overall basis, you are fit and fine. Walking, jogging, cycling and doing normal free hand exercises can help in attaining good health.
Avoid long gaps in-between meals: Generally, we tend to have three big meals, breakfast, lunch and dinner. In the midst of these three, the normal gap is of 5 to 6 hours, which often leads to a drop in our blood sugar level. Ideally, which should be avoided and in place, a habit of eating something healthy after every 2 or 3 hours should be adopted.
Restore your health with a cup of Green Tea: Green Tea has great health benefits as it is filled with antioxidants, which ensures brain to function better and thus lower the chances of getting plagued by cancer. It also makes the body system free from toxins. One cup of green tea in the morning or taking it even at the end of the day is ideal. Make sure not to have more than 2-3 cups every day as it can lead to stomach problems, restlessness and insomnia.
Wash your hands frequently: A number of diseases and health ailments spread from unhygienic habits and that is something which is in our control. We should encourage people around us, such as kids, household help, relatives to wash their hands from time to time. This will help us in controlling the spread of diseases.
The above-mentioned habits are only indicative, however, there are many more that we should adapt according to our health requirements.

Independence Day Special - Let's Take A Pledge To Stay Healthy & Embrace Healthy Habits!

Anxiety is something you face a lot due to different reasons. It also leads to mutiple problems, including low confidence, giving you an uneasy or uneasy feeling and more importantly affects your general well being and ability to work. If you feel you suffer from anxiety, here are some ways to reduce it.


	Accept the anxiety: anxiety is only a temporary phase which everyone faces. If you keep worrying and try to fight it, you will become even more anxious and your health will become even worse. The only way to deal with the anxiety mentally is to accept that this is a temporary phase and that it will pass away soon.
	Self-soothing techniques: there are many physiological things for you to do as well which will allow you to relieve anxiety. Diaphragmatic breathing is a very good way to achieve this. Sometimes reassuring yourself is more valuable than you think. Practice saying comforting things to yourself and the stress and anxiety will automatically reduce. Muscle relaxation is yet another method which will allow you to decrease your anxiety.
	Monitor your diet: your diet is crucial in reducing your anxiety as caffeine and alcohol are two of the leading causes of anxiety in your body. However, abruptly stopping your intake of caffeine and alcohol also leads to withdrawal symptoms. Therefore balancing out intake of alcohol and caffeine is crucial.
	Exercise regularly: you probably know that exercise is very important for maintaining good health. However, what you probably do not know is that exercise is perhaps more effective than even medication in relieving your anxiety. Therefore, it is imperative for you to get moving.
	Get adequate sleep: everyone feels bad when they do not sleep enough. However, did you know that lack of sleep is a major cause of anxiety. The more you sleep, the less anxious you will feel.



5 Tips To Reduce Your Anxiety Instantly

While many of us may associate healthy food with a healthy body, it is also true that healthy food can support a healthy brain. As we start to grow old, there is something known as oxidative damage which can lead to memory impairment and general brain decline. A healthy brain is one where the brain function is at an appropriate level and the ageing process has been pushed back in terms of stellar memory and information processing. According to Ayurveda and other arms of medical science, there are a number of super food items that can help in this process. Here is a list of five food items that can lead to a healthier brain.

Brahmi: This is one of the most commonly used Ayurvedic herbs. It can be used for many ailments and it is also prescribed as a brain tonic for stronger memory. Besides making the memory clear and sharp, this ingredient can improve the brain s grasping power and the mental capacity of the brain. It is also an excellent anti-anxiety agent, as per Ayurvedic science.
Ginkgo Biloba: This herb promotes better blood circulation in the brain, which helps in improving the overall brain function. It is also a memory enhancer. This herb is used by Ayurvedic doctors for the treatment of Alzheimer s Disease and Amnesia. It is a good medicine that can repair the damaged cells of the brain.
Ashwagandha: This is also known as an Ayurvedic wonder herb. This herb contains many beneficial properties for the brain and the rest of the body. When it comes to the brain and its functioning, Ashwagandha is ideal for patients who are suffering from severe stress. Besides being a stress reliever, this herb can also be used to keep the brain in a calm state for better performance. It helps in improving the functioning of the brain and its complex nerves. This herb is also a good memory enhancer.
Gotu Kola: Gotu Kola is a well-known Ayurvedic herb that can be used for protecting the nerves from damage. It protects the brain cells as well. Also, it enhances the capacity of the brain and leads to improved performance thanks to the many vital elements that it carries.
Mulethi: This is a stress relieving herb used by Ayurvedic doctors. It improves the blood circulation in the nervous system, which gives rise to better brain function. This is a very good herb for children and students, as it is a memory booster which helps them in retaining and retrieving information. It is also a stress relieving medicine that can be used to keep the brain calm and cool even in the most challenging situation.
Adding the above discussed products to your daily diet can help you achieve your fitness goals in terms of body and brain.

Five Food Items For A Healthier Brain!

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