Top 4 Ways You Can Increase Your Willpower

There are days when you wake up but you don’t want to move out of the bed. When your alarm goes off and you open your eyes feeling groggy and disoriented.Times when you accept defeat and stop moving towards what you want to achieve in life. These are just indicators of being low on motivation and lacking will power to chnage things. It’s more psychological than physical. Follow these simple tips, to come out of your cocoon and boost your willpower. 

Try these four ways to up your willpower.

1) Meditate - Meditation is the key to unleashing your powers, especially willpower. Practicing mindfulness, even for few minutes a day can help in boosting your willpower.

2) Exercise - The magic pill of exercise is another best way to boost your willpower. It is recommended that you exercise for 30 minutes, at least three times a week to ensure that you feel fitter, reduce your anxiety levels and boost your overall willpower to achieve bigger and better things in life.

3) Hold yourself accountable - That’s one of the best ways to boost your willpower. If you hold yourself accountable in your own life, if you know that those reasons of not getting out of the bed are mere excuses, then you would certainly increase your willpower.

4) Set Goals - One of the reasons why people experience a faltering in their will power is the fact that they don’t set their goals. Setting definitive targets is a must.You must ensure that the goal is set with measurable quantities, is specific, attainable, relevant and timely. All of this will certainly help you in enhancing your willpower.

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Top 4 Ways You Can Increase Your Willpower

Did you know that almost all of your nerves converge in your feet and that your foot is the most sensitive part of the human body? Did you also know that if there are any complications to your body, then the feet can show the symptoms indirectly? Science has time and again proved this and it is high time that you give the adequate care for your feet.

This is nowhere explained better than in ancient Ayurveda, where it emphasises the importance of foot massage and the need to strengthen the nerves. Ayurveda has a long traditional foot massage therapy called as  Padabhyanga  which can be traced back to more than 5000 years. The foot massage with essential oils would improve blood and lymphatic circulation, nourishes the skin, and calms the restless mind.

Foot massaging can relax the muscles of the feet and legs, it can also help in relieving stress and anxiety. Just like how the tree gets their nourishment from their roots, channelling a proper foot massage can rejuvenate the entire mind and body.  Let us look at in detail.

What is Padabhyanga?

The word Padabhyanga comes from the two Sanskrit words  Pada+abhyanga   Pada  means foot and  Abhyanga  means massage. It is one of the most calming and soothing massage therapy and can keep your mind and soul revitalised if done in a proper way. Participating in this massage therapy daily can allow you to release the clogged energies.

3 Types of Padabhyanga Massage:

The massage can be segregated into three different types as detailed below.

Padabhyanga with hand: This type of massage is the fundamental form of massage and is basically done by your hand in the rubbing and stroking of foot. The heat is generated by it and the cardiovascular circulation gets activated. The massage uses sesame seed oil generally and in some cases even herbal infused oil is also used for a better cure.
Padabhyanga with kasa bowl: In this type of massage, a Kasa bowls with oil coating are wormed. Then the bowl s round surfaces are used to massage the foot and sole in a circular motion. The kasa bowls are generally made of copper and tin. Massaging in such a manner can eliminate toxins and it can also release negative energies from your body.
Padabhyanga marma therapy: This type of therapy is very similar to acupuncture, where the pressure points of your feet are activated. These are called as marma points and special care is taken to make sure that these marma points are activated by pressing them over a small period of time. The therapy releases negative energy and relaxes your mind with rejuvenation.

Foot Massage - How It Can Help Relieve Stress?

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!


7 CHARACTERISTICS OF EMOTIONALLY STRONG PEOPLE

Emotionally strong people are better able to manage the stresses and distresses of daily life, and recover more quickly from challenges and crises when they arise. Is your emotional engine strong enough to take you through the ups and downs of life? Are you riding a bullock cart which can topple over anytime you pass through a broken road or are you driving a four wheel, all terrain vehicle, which will ensure you a safe trip through all the rocky terrains of your life?

A common cultural belief is that people who don’t cry and are unemotional, detached are the emotionally strong ones...and the ones who cry easily and exhibit emotional turmoil are the weaker ones. Well, this is just a myth and not an accurate indicator of one’s mental and emotional strength. A person’s internal coping mechanism will determine how strong he/she is emotionally and deal with challenges and bounce back from them. For eg. Two investors invest in a startup company and watch it fail after 5 years of hard work...one cries copious tears and falls apart, the other controls his emotions but feels defeated. Both were not emotionally strong as they couldn’t sustain the pressure and crumbled. It would have been fine if they felt sad and worried over the loss of time, resources and money and then bounced back with fresh ideas and renewed energy, which would have shown their capability to bounce back from difficult situations.

Unfortunately, too many of us judge ourselves incorrectly in exactly such moments. If we react emotionally or tearfully to emotionally challenging situations we scold ourselves for being weak, even when we have every intention of persisting and moving forward and even when we believe we will eventually succeed. Tears are usually a sign of frustration and disappointment, not defeat. What you believe about your future chances of success and how discouraged you feel in the long term is far more important than how often you cry in response to stresses and bad news.

The following list will help you decide how emotionally strong you are and where you need to work on yourself:

1) Emotionally strong people are less discouraged by setbacks and disappointments: they see each failure as an opportunity to learn and improvise over the last one. They compare themselves with themselves and define their own measures for failure and success. You could do an analysis of your strengths, limitations, opportunities and impediments in order to get over difficult situations. Geet, a student who didn’t get into his desired subject of IT, sat through 5 years of Law and did some extra courses in corporate law and worked towards fulfilling his dream of working in the Corporate. He felt confident, happy and satisfied with his efforts.

2) Emotionally strong people are more adaptable to change: they welcome and embrace changes in themselves and their environment simply because it brings newer opportunities and learning which can catapult them on their way to success. New boss, different stage of life, children going away are changes that will surely happen. Preparing for them in advance, can help people cope better with changes. When Surabhi got married, she took marital counselling to prepare for the differences that will crop up due to changes in the environment, thinking and attitudes of her inlaws family. She is a happy and successful wife and mother today.

3) Emotionally strong people are able to recognize and express their needs: ability to acknowledge and express your needs is being genuine to yourself and an expression of self care. People who are self aware move faster on the ladder of success as they are devoted and passionate towards their goals and needs. Taking care of your health and exercising along with a professional career makes for an emotionally strong person. You can become aware of your needs and values in counselling and experience contentment and power as you take charge of your life.

4) Emotionally strong people focus on getting around a hurdle rather than on the hurdle itself: focussing on the hurdle can be very emotionally draining and demotivating. Emotionally strong people invest their energies in working through a problem and looking for viable solutions, which ensures their victory over stresses and strains. If you have lost money in business, then working on your sales and marketing skills could get you better gains rather than feeling defeated. Counselling can help you look at problems objectively and from different perspectives. Get in touch with your problem solving skills and feel motivated and accomplished again.

5) Emotionally strong people can learn from mistakes and criticism: who hasn’t been subjected to criticism or made some mistakes? It’s human to err. Working towards excellence rather than perfection and looking for the golden piece of advice in the strong criticism helps emotionally strong people win over situations and important relationships. Sarita, an intelligent and smart woman ignored the critical remarks of her mother in law because she knew that there is a lot to learn from her. She knew which battles to fight and which ones to let go of.

6) Emotionally strong people tend to see the larger perspective in a challenging situation: They don’t get weighed down by smaller defeats when they have the larger picture in mind. An emotionally strong employee, Martin, who experienced office politics, kept his cool and focussed on his work.

7) Emotionally strong people are able to recover more quickly from emotional wounds such as failure or rejection: nobody can reject you unless you give them the permission. Seeing each failure as an opportunity to grow and learn helps. Staying with what you can do differently next time and having fall back plans helps to reduce the impact of failure. Thomas Edison didn’t get deterred by the number of times he could make his bulb glow. He kept looking at different permutations and combinations and kept learning from each mistake. Finally, his bulb glowed and now we all can benefit from the fruits of his hard labour.

If you don’t find yourself scoring high on this list, then there is no need to worry because in personal counselling, you can build emotional strength and capacity to bounce back by working on your mindset and learning more adaptable responses to stresses of daily living.

7 characteristics of emotionally strong people

Humans are social animals who thrive on reciprocality. It is in our basic nature to be socially courteous, and the word 'No' feels like a conflict that warns a potential relationship. Many of us tend to comply with every single request that is put forward to us by our peers, family, or at the workplace by our superiors. We choose to take up more jobs than we can efficiently handle and put unnecessary stress on ourselves even at the cost of our time and well-being. Must we always do that? 

Why is it so hard to say 'No'?

People have the notion that saying 'No' can come across as rude or uncaring. You may feel that you are letting someone down by turning down their request or risking a relationship. But, it has mostly to do with your self-confidence than your relationships with people. It may branch from overbearing parents, high expectations set by your peers and mentors or experiencing parenthood yourself and setting unreasonable standards for yourself. Childhood influences are usually the biggest cause of people always saying  yes  all the time.

People who have low self-confidence tend to value their own needs less than the needs of others. Saying 'No' feels rude, and no one wants to be impolite.

Well... saying 'No' does not mean you are being rude or disagreeable.

At the end of the day, it is more about how you say 'no', rather than just saying the word 'No'. Saying 'No' is about valuing and respecting your own time and priorities. 

How to start saying say 'No'?
If you want to take a step back and start saying 'No' to make sure your own needs are valued, here s what you need to do.

Refuse politely, when it seems not possible: Do not overcomplicate responses and try to be as simple in your responses as you can be. If you are asked to do something, and you want to say 'no', try to be polite in your body language and state that it is not convenient for you at the moment and that you would rather get back to it later.
Seek time before committing: The transition from saying  yes  all the time to saying no does take time! Start to give yourself more time and ask people to get back to you later. This way you can begin to build more self-confidence and learn to say no over time. This also allows you to evaluate your response instead of immediately saying yes or no to the person asking the favor or task.
Do not feel guilty: Deep down if you want to do a favor, you can go ahead with it, but you should also understand that it is okay to say no, and there is no need to associate guilt with it. You should set boundaries and allow people around you to understand how much favors they can ask you for instead of presenting you with an endless amount of favors from you.
Set your boundaries: Refusal does not amount to rejection as you have just as much right to say  no  as the person who is asking the favor from you. You are simply turning down a request, and in most situations, there is a middle ground for compromises where both you and the requester can be satisfied. If you have limited time to fulfill a request, let the person know and help out only as much as you can without overstepping your boundaries.
Bringing in these changes can help you be more self-confident, and at the same time enable you to say no when you need to without weighing yourself down with expectations and fear or rejection.

Simple Steps To Help You Say No!

When it comes to the brain, simple yet easy to make juices can make a lot of difference. These juices not only improve your memory, but are of great help to the cognitive functions as well. While green tea is a known component of increased brain function, there are other drinks too, which can charge your brain over the long term if consumed daily:

Beet juice: Apart from being a nutritional powerhouse, beet juice is a great source of nitric acid. The latter helps with blood flow in the body. A smooth blood flow, on the other hand, helps the brain in functioning properly. A study has found that people who consume beet juice have an increased circulation in the white matter resulting from an increased brain activity. This juice is sweet in taste and can be consumed every alternate day.
Berry Smoothies: Acai is a fruit which has a South African origin and hits the top of the list when it comes to brain assisting food. It increases the flow of the blood and dilates the blood vessels. However, this is extremely expensive. Berries also have a similar effect on the brain, but they are less powerful in nature. What can be done is to mix a little ingredient of Acai in frozen berries juice and drink the same every day. Frozen berries retain the freshness and the nutritional benefits. This drink will improvise your brain and increase blood flow in the body.
Pomegranate juice: Pomegranate is a great antioxidant and it very aptly limits the free radicals from damaging the brain cells. Antioxidants are also credited with increased blood flow and protection of the heart. A healthy cardiovascular system is synonymous to an increased brain function. What is surprising is the fact that Pomegranate has more antioxidant content compared to red wine and green tea. Pomegranate juice can be consumed daily during the morning or afternoon.
Carrot juice: Carrot is known for its healthy components that are beneficial for the eyes. Recent studies have revealed that they are great for the brain too. Like other colored vegetables, they are a great source of antioxidant and have a high content of beta-carotene. Carrot juice can reduce the inflammation of the brain cells and improve memory. Carrot juice is not at all bitter and the same can be consumed every alternate day after your meal.
Cocoa: A Harvard study revealed that two cups of cocoa on a daily basis greatly helps a person in improving memory. Cocoa contains flavanols that keep the blood pressure normal and relaxes the blood vessel linings. Cocoa is also known to be a great antioxidant agent that limits the free radical to affect the brain cells. Cocoa should not be overloaded with sugar and should be consumed hot before starting your day.

5 Super Brain Drinks that Boost Your Memory

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