” Self-confident and self esteem is a practice and a skill, it is not about being an extrovert and it is certainly not a personality trait. Everyone has the ability to be confident in any situation with the right mindset and practice”. You don’t have to get it perfect the first time. It is okay to change your mind, change the relationship or situation, or decide it’s not right for you. You always have a choice.

Continuing to choose whats best for you and what you want to create in the moment is the only way to build a life you love choose to move forward, not to stay stuck.

25 Killer Actions to Boost Your Self-Confidence:

5 Basic steps of to be confident:

1. Stop comparing, stay focused on you.
2. Relax, go with the flow and don’t stress the little things.
3. Love yourself, you are a gift. Nothing would be the same if you didn’t exist.
4. Be positive and look for the good in every situation.
5. Do what you love. Life is short to waste your time doing anything otherwise.

self-confidence and self esteem is a learn-able skill, like typing or riding a bicycle. You develop it with practice. The ability or the belief to believe in yourself to accomplish a task no matter the obstacle, no matter the odds or the diversity takes self-confidence.

The quickest way to acquire self-confidence is to do exactly what you are afraid to do, and worry about loving yourself instead of loving the idea of other people loving you. Remember confidence doesn’t come when you all the answers, but it comes when you are ready to face all the questions. If you want to take control of your life and move it in a more positive direction, you have to get honest about what’s not working. Where are you wasting time on things that don’t matter?

Who is in your life that shouldn’t be? Where aren’t you as responsible as you should be? Getting honest leads to making positive changes, so being right now because ” you are the captain of your ship and the master of your fate!”

10 Step to self-confidence and self esteem: 

• Know yourself.
• Understand what makes you feel great.
• Recognize things that get you down.
• Set goals to achieve what you want.
• Develop trusting friendship that makes you feel good.
• Don’t be afraid to ask for help.
• Stand up for your belief and values.
• Help someone else.
•  Take responsibility for your own actions.
• Take good care of yourself.

Confidence isn’t walking into a room with your nose in the air, and thinking you are better than everyone else, its walking into room and not having to compare yourself to anyone else in the first place because true confident has no room for jealously and envy. Nothing holds you back more than your own insecurities.

7 Steps To Train Your Brain and Love your body, and teach your mind to respect it because its self esteem.

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How To Make Someone Happy 

The best feeling in life is that when someone is happy in their lives because of you.

Here is some easy way to make your friends, family, relatives or any stranger happy.

Let’s begin.

1: Behavior is the most important characteristic in any human being.  Which makes a person loveable.

Behave with everyone in a very good and kind manner. When you are with your friends behave with them in friendly manner, when with family or relatives treat them with respect. And with children behave very kindly and make them love. Because children pick practical things easily.

2: Make times for your friends, family and relatives. Sit and talk with them.

3: When they need you, give them your much time. Try to be their best friend.

4: Help them honestly in their problems and difficulties. Be always there in their troubles.

5; Be honest in every condition with them.

6: When any stranger ask you anything, be friendly and help them with smile.

7: Make them laugh when your friends are sad and depress that they should feel free from each and everything and forget their sadness.

8: Call them massage them for no reason. With this you can make someone happy.

9: Be proud of them and make them feel proud on themselves also.

10: Always give positive suggestion and appreciate in their jobs, works or any good things.

11: Always guide them and take them ahead in their lives.

12: Meet them without any reason or mean. Invite each other and spend time together.

13: Not to make them feel avoided in presence of anyone else.

14: Make them feel special always.

15: A saying is there that “Do respect Have respect”, always respect others that they should respect you in return. Respecting your opposite side make them happy and special.

Inspirational thoughts

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How to have peace of mind

New morning new goals

As Every day is a new day with new goals and new thoughts.

Every morning when you wake up, just remember to begin this new day with new goals and new beginning. Wake up with a smile and think a positive thing that should motivate and make your mind toward something positive and peaceful mind.

Have trust on yourself

Always trust yourself that you have the ability and confidence of doing something achieving any goals of your life. Trusting yourself make you a perfect and achiever person. If you have faith in your abilities, if you stay true that feels you right, if you challenge your passion and thoughts into action, you will ultimately achieve something that you desire for. When you start to trust yourself you will know how to heal and grow.

Pay attention on what you’re learning

Always accept challenges in your life which makes you active and make you compel to work hard more. Making mistake is a sort of learning and practice like, if you choose a smooth and straight road, maybe it is supposed to be easy, but when you pick up something difficult you will learn a lot from that difficulties in each steps. There are no perfectly smooth roads to any place worth going.

  Expectation

It is not obligation to give you exactly what you expect from life. Always try to accept the reality of life. Don’t miss golden chance because you were expecting diamonds. Just because it didn’t work what you expected, doesn’t mean it isn’t exactly what you need to get to where you want to go.

Be with someone you trust

Don’t make feel yourself alone. When you are in the dark let your trust able person should be there with you. Give them permission to stand beside you. Above all the important thing to remember is that you are not alone. There is someone in your life who has been through same emotions and who wants to help you.

Hope

Hope is the second name of life. Only in the dark you can see the stars on the sky, the stars are hope, look for them. Be deeply with the thoughts and actions that keep your hope alive and your intention possible. Hope empowers to heal and grow, even when you are not able to think. It is the positive growth you can get on your way to this temporary place that will benefit your final destination.

  Give yourself time

Always make time for yourself that make you feel better and relief. Take all the time you need. Never allow your past troubles destroy your current time. Just because yesterday was painful doesn’t mean

today will be too. Give yourself the needed time and permission to have a better you in present and in future. By this you will have peace of mind.

Positivity plays a vital role in peace of mind. Always be positive and try to be relax in every sort of situation in life.

How To Keep Out Of Depression?

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      Sometimes you may face a situation that will make you feel no one can chip you in. You may feel lonely and breakdown, even you may not be able to share with others.
In this kind of situation, no one can chip you in except your own self.
There are some steps that by applying them you can keep out of depression easily.

•  The most important one is having an aim or goal in your life.
  

You have to put an aim for your life that through it you should look forward and struggle.

•  Hang in with different kinds of situations.
  
  Being positive will help you get the positive result because universe will help you get the thoughts you are having in your mind.
  Positive thoughts will achieve positive result and negative thoughts will achieve negative result.
• Try not to break out from hardships
  You have to face them. Hardships will help you be strong, stay with full confidence and convince yourself that you can solve them easily. You have to insinuate yourself for being strong that nothing can enforce you to give up.
• Think less and take action. 

Don’t waste your precious time on thinking a lot and sorrows, instead of having sorrows you have to move on for having a bright future and do whatever helps you achieve your aims for a bright future. What is the sign of depression?

•  Don’t accept the failure.

Keep trying and do things over and over which help you to achieve your goals in order to get the positive result.

•  Try to cheer up yourself  hanging out with nature.

Try to have confabulation with nature. Talking with nature will help you feel relax. Maybe you will think I am putting you down by saying these things but you will come to know the result after  applying

.

•  Try to find even a single reason for smiling.
  Having smile on face and laughing will help you keep out of depression. 

  7 Steps To Train Your Brain To Learn Faster

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5 Natural Remedies Improves Eyesight

Vision weakness which is becoming common health issue in different age, can be cured. Several hours of work on computer screen comes with no surprise. Lots of children are in different ages spend their time on watching TV programs.

You need to know something about eyes:

When you see an object, eyes concentrate on it and light enters your eyes through iris. This is the time when focused on cornea of the eye. Then it is sent to brain which understands what we are seeing. Both your body muscles and structures of eyes need this performance.

When you see your computer screen or mobile screen are working excessively to adjust the light that emitted from the screen.

Here is what you should do in order to improve your eyesight naturally.

1. Stimulate muscles of your eyes

This way is very simple but it should be done every morning. When you wake up, wash your face with cool or little cold water. Then, fill your mouth with water, close your eyes because of pressure exerted by water. By splashing cold water you can enliven the nerve endings.

2. Wash your eyes after this

Ayurvedicpractitioners believe that avoid splashing water straight into your eyes, instead you should use tridoishiceyewash. To make this eyewash, soak triphla churnain water at night time. In the morning after you wake up, this eyewash helps your feel relax without any stress in your eyes.

3. Massage your eyes

People who use computer in most of their timing hours will be a great exercise. Hold your eyebrows between your thumb and index finger. Later, slowly press your eyebrows all points. Then slowly again move your thumb round your eyeball. Do this healthy exercise it will help your eyes to bounce back from looking at a computer screen for many hours.

4. Close your eyes

It is very important to allow your body to be healed. It will give your eyes relief of bright lights and strain. When you sleep automatically it will repair itself. Experts believe that doing Yoga for ten minutes is beneficial not only for your eyes but also your body.

5. Eat healthy fruits

Dry fruit: Almonds raisins and figs are excellent home remedy. Soak round about six to ten almonds, fifteen raisins and two figs overnight in some quantity of water. In the morning, eat them on an empty stomach. It is rich of fiber and vitamins and will resolve eye related issues.

Carrot: Juice of carrot on empty stomach will solve your eye problems.  It is full of vitamin A and it is store houses of antioxidants that will help beat the ill effects of oxidative stress.  You are also preferred to use vitamin A foods like, carrots, green leafy vegetables, oranges.

10 Essential Vitamins and Minerals your Body Needs

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Brain training improves memory and sharpen our thinking abilities.

Lots of people use the technique to think, plan and do to help them making goals and take a serious step to feel great and healthy.

But there is one think that keeps our brain more active and sharp. It is a better idea to give good exercise. As it can be observed these days on staying physically healthy though we are not so much concerned of our mental status. Brains continuously expand and acclimate to the new ideas round them in the age of healthy body. If you give attention to your brain and give proper exercise, you are going to be great thinkers. It is fact that good things come by good brains.

There are 7 important brain training regimens.

1. Be a perfect bookworm

Your imagination can receive the attention of spectacular words in the book. Brain cannot copy the drawings when you are reading a book. Reading is advanced way that will pull your attention toward working engine. I go to library, instead of going to bookstore and buy book, this method of going to library will also give me a try to see variety of books without any tension of purchasing.

2. The academy of brain

Video games always have been a great disturbance and have spoiled the reputation for causing brain rot but it actually reinforces your mind because it helps boasting your memory and it reduces stress and depression. According to study for those who don’t the real fact, video games can sharpen your decision making.

3. Practice meditation

Don’t worry I will go into the topic of classical and deep-end mystery. There are many types of meditation but the one I prefer would be sitting relax and I would be in the center of my imagination and thoughts. It is an amazing therapeutic medic. If you have never been in, I would highly recommend you to get yourself in this grassroots and be mediator.

4. Get plenty of sleep or rest

Did you know that if you don’t sleep, you will star slurring, which can cause heavy damage in your brain system? On other way, lack of sleeping hours can disturb your ability to get new information. Those who are night-owls are not upright at their study because of not sleeping 8 hours of 24 hours. Lack of sleep is anti-aging direction. You should reduce this certain rate.

5. Eat breakfast

It is not going to be mysterious. Eating healthy breakfast will give you flying start to a better day. It is a better advice to eat protein and carbohydrates. Eggs are excellent source of high protein and as well milk, nuts and fruits are better foods for your brains.

6. Be a good learner

Never quit being curious about your beautiful world because the more you surround yourself with new experience and skills, the greater chance of hugging happiness you will have. It is true technique to improve your brain challenging new experience.

7. Memorize a song

You have stored in your memory a lot of blue songs which cannot expand your memory ability, it is going to leave your brain a live if you listen to new sort of music. By listening song your brain will get in shape. And also learning new musical instrument will charge your brain. The number of different parts of your brain will start working to produce a mellifluous and smooth melody.

These habits can damage your brain!

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Maybe it’s not insomnia!

According to Sleep Health Foundation, around 1 in 3 people suffer from insomnia or ever mild insomnia. Plus, I have been amongst them too. So in case you too find it hard to sleep at nights, give my advice a chance to help you. But may be what you are suffering from, is not insomnia and just an adoption of an unhealthy life!

What is Insomnia?

Insomnia, in a broader context, can have several meanings. According to my experience, Insomnia is a feeling of sleeplessness at nights but tiredness and laziness throughout the day. For example: yawning all the time, feeling tired right after waking up or (during the day) doing some kind of a hardworking job but when it is sleeping time, your sleepiness would just fade away in no where. These could be some of the very common examples normally, when people suffering from early insomnia.

What causes Insomnia?

According to doctors (for me Dr. Chia), deficiency of Iron and vitamin D and C contribute at a higher level than any other reasons. So keeping your nutrient levels balanced, is very important in order to feel that heavy slumberness in your eyes before going to bed and fall asleep faster. In addition there are other strong reasons behind an early stage insomnia which can be solved easily with your focus on your health.

• Lack of activities and Unhealthy diet

Yes! You read it right. Skipping healthy lifestyle and physical activities can literally make you suffer insomnia. We (being a Pakistani) have a lot of oily dishes for our daily consumption but hardly have any activities to burn away the fat taken in. In order to able to sleep faster and comfortably, feeling a heavy belly may- in a way- prevent our mind from falling asleep. This is because your body is not getting rid of enough calories, carbohydrates and fats consumed.

• Lack of Exercise

Due to some reasons, recently, I have taken up exercising on regular basis. To be honest, I now find it hard to stay awake after 11PM at nights. Exercise makes you too tired and stretched out that resting becomes compulsory. Literally, you wouldn’t even be able to sit back and not feel sleepy.

• Relying on medication?

How do you prefer to treat your insomnia in your life? Psychiatrist? Specialist? Pills?

Think again before visiting any doctor regarding your sleeplessness issue!

Going to doctors or on pills only harms your mental health and your pocket. Therefore, adapting your dull and unhealthy lifestyle into healthy could solve a lot of problem like Insomnia.

Personally I have suffered this disorder for years but then some of my good, healthy and recent habits have made me realise the non-serious reasons behind it.

Reference

‘What is insomnia?’, 2016, sleephealthfoundation. Retrieved at 2nd December

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Stress

Stress is a debilitating feeling you experience when you are under pressure. It is manifested by physiological, cognitive, behavioral, and emotional symptoms. Whenever you are exposed to a menacing situation, you undergo symptoms of strain. Kids, adults, students, professionals etc. experience stress without any bias. Tension levels in students have markedly increased in past couple of decades owing to inflating difficulty level of curriculum. Stress is not necessarily a negative phenomenon as it prompts you to get going instead of procrastinating. However, once it transcends a certain level, tension begins to squish your well-being. Therefore, the situation becomes not only suffocating but also intolerable and mounting strain impedes your performance on the task at hand.

Manifestation of Stress

When you face a threatening situation, your body takes to either fight or flight response activated by sympathetic nervous system. Thus, the manifest content of this response is known as stress. Thus, physiological as well as psychological symptoms arise to deal with the peril.

Physical Symptoms

Firstly, pressure becomes evident through physical symptoms that arise in response to averse situation.

1. High blood pressure
2. Rapid breathing
3. Digestive system upsets (constipation, diarrhea, nausea)
4. Tachycardia
5. Muscles tense up
6. State of alertness
7. Insomnia
8. Headache
9. Low energy
10. Low libido
11. Fainting spells
12. Low immunity
13. Muscle aches
14. Physical fatigue

Cognitive Symptoms

Secondly, tension manifests itself through cognitive symptoms.

1. Anxiety
2. Depression
3. Sadness
4. Emotional fatigue
5. Memory problem
6. Irritability
7. Restlessness
8. Depersonalization
9. Derealisation
10. Emotional exhaustion
11. Burnout
12. Attention deficits

Behavioral Symptoms

Thirdly, strain becomes apparent through overt behavioral symptoms.

1. Crying spells
2. Under-eating or over-eating
3. Smoking
4. Drinking
5. Drug abuse
6. Social seclusion

Ways to reduce stress

Anything that hinders your optimal performance should be seen to the exit door as early as possible. Clinical psychologists and other mental health professionals recommend various techniques to deal with stress.

1. Physical activity

Indulging in some physical activity not only diverts your attention from the stressing situation but also sublimes your risen energy positively.

2. Deep breathing

This technique is most recommended by professionals in the field of mental health. Firstly, inhale through your nose. Secondly, hold the breath for 3 seconds. Thirdly, exhale through your mouth. This is the most convenient technique and can be performed anywhere without the need of any apparatus. However, asthma patients are recommended not to exercise this technique due to their respiration risks.

3. Relaxation techniques

Relaxation techniques also efficaciously combat stress. Yoga, meditation, 16-muscle relaxation technique etc. can help reduce stress and ultimately achieve inner peace.

However, all techniques are not inevitable cures of stress for each individual. Different techniques are lucrative for different people. Therefore, it is concluded that stress is a detrimental phenomenon after crossing a certain limit. Thus, one should identify and deal with strain as soon as possible.

Balance Diet

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It’s not uncommon for uninvited thoughts to often show up unexpectedly and intrude the boundaries of your peace thus creating an inevitable unrest in your mind. Despite not being welcome, these thoughts aim to reside permanently in your mind which imposes a menace to its serenity. As soon as negative thoughts along with their army of negative vibes step inside the door of your mind, peace jumps out the window with the blatant intention of never returning. It takes a lot of energy and dedication to actively resist the entry of these thoughts which is a fundamental prerequisite for peace of mind.

What is peace of mind?

Peace of mind is a sense of existence free of fears, debilitating worries, and heart wrenching yearnings. To attain emotional and mental calm, you have to let all the uncontrolled thoughts out of your system. However, this is a task that is easier said than done. Some tips to successfully achieve serenity are mentioned in this article.

How to attain peace of mind?

First and foremost step is to realize that you are the master of your mind. In order to enter your mind, your thoughts have to seek your permission first. It is in your hands to grant allowance or denial. Only you are in charge of what goes around in your brain and if you will you can actively and assertively deny entry of any thought that generates upheaval in it.

Second step is to avidly make an unwavering decision of coming off with your goal. If you are dedicated, you can achieve anything and peace of mind is no exception.

Third step is to develop persistence in yourself. Perseverance is attained with difficulty but once you gain its ownership, you’ll have an official license to successfully guard your mind against intruders.

Fourth step is to relentlessly practice these techniques given below.

Techniques for achieving peace of mind

1. Deep Breathing

Relax your body and be seated in a comfortable posture. Inhale through your nose and hold the breath for 3 seconds. Then exhale through your mouth. Repeat it 15 times. If you lose count, start from beginning. That helps improving your concentration.

2. Meditation

You can take a meditative walk or practice conventional meditation style. You can find different types of mediation on YouTube. Select whichever you find suitable for yourself.

3. Assertive Communication

You need to let your feelings out that have been mounting inside you and creating unnecessary suffocation. You can confide in a friend and share your worries with them. If you are not willing to involve another person, you can write your feelings out on a piece of paper and burn the paper later. Outlet of the debilitating anxieties is the strongest tool for attaining inner peace.

4. Creativity

Everyone has a talent either hidden or known. If you are aware of your talent, now is the time to bring it to use. Cook, paint, dance, sculpt, write, sing, play musical instruments, or do whatever it is that you find interesting and are capable of doing. If you are unaware of your talents, start searching. Experience is the best mentor. Try different things and you’ll find something you’re good at.

5. Solitude

Temporary seclusion from incessant turmoil of environment can help achieving calmness. Give some alone time to yourself and contemplate about your strengths and weaknesses. Spend some time to actually know yourself. However, too much solitude can be unhealthy and contact with other people is a necessity given human nature of socialization.

6. Acceptance

Accept what happened to you in past and realize you are past that experience now. It was your inner strength that helped you survive that gruesome circumstance. Stay in present rather than residing in past or dwelling in future.

It might seem hard in beginning but once you develop a habit of practice you will eventually attain your goal. Don’t let your weaknesses get the better of you. Always use your strengths as weapons to fight them and gradually they will stop bothering you.

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Stigma on seeking mental aid

Existence of mind dates back to beginning of human life on Earth approximately 200,000 years ago. Humans have been gaining knowledge about potentially anything that they come across ever since their evolution. However, it is only 200 years ago that scientific study of mind emerged into being while origin of human anatomy and morphology can be traced far back into 5^th century. It is human nature to emphasize on overt and neglect covert. No wonder medicine advanced by leaps and bounds owing to people’s growing needs while psychology took a back seat as people kept on burying the ideas of something occult being real.

Eventually, the clinical need for mind-healing augmented as World War 2 crawled towards its end leaving people in sheer mental and physical agony with both tangible as well as intangible scars. With the passage of time, the field of Clinical Psychology emerged as a savior and flourished to make room for itself among several other professions.

Awareness of mental Health

Awareness of mental health has been diffusing around the globe, faster in some places than others. Albeit substantial growth of the field, a huge amount of population hangs back on its way to seek mental aid. Their hesitation impedes them to acknowledge their mental illness rendering them unable to get around their insecurities and seek professional help in order to enhance their quality of life.

Even if they are cognizant of their dilemma, they dread the idea of society finding out about their illness and labelling them with all kinds of words that have derogatory connotations attached with them. The fear of being called ‘crazy’ holds them back within the bubble of their jarred self-esteem. The unconscious pressure of maintaining a normal image in society merged with inner defiance of anything being wrong with their mind robs them of fundamental insight and denies them to confess their problem be it as common as depression or as rare as dissociative amnesia.

Family Awareness

Moreover, family’s awareness of mental illness plays an important role in development of the patient’s insight. If family is not ready to accept the reality in face of evidences, it is likely that the patient will hesitate seeking treatment. Family members usually blame patients with mental illness for their symptoms thus constricting the patient’s self-confidence even further. For example if there is a man with severe depressive disorder, he is likely to experience fatigue, lack of interest, insomnia or hypersomnia, increase or decrease in appetite, inability to experience pleasure and so on. His personal, social, and occupational life will be negatively influenced on occurrence of these symptoms thus his family and peers might accuse him of exhibiting laziness and label him as irresponsible.

Lack of Insight

In addition to patient’s and his family’s lack of insight, there is another factor which might serve as a roadblock on the passage to treatment. It is difficult to overlook this hurdle owing to its enormous significance. Society is unequivocally a fundamental factor in a human’s life thus carving and shaping all his experiences and decisions for him. Unfortunately, our society is yet to accept the idea of mental illness afflicting someone in their surrounding let alone help him deal with it.

The moment a boss finds out about his employee’s diagnosed with schizophrenia, he will look at him differently. Even if he does not fire his employee out of pity, he will call him a schizophrenic for the rest of his service rather than just another employee with a manageable illness. All other workers will label him as a crazy person and mock him behind his back. Despite being educated, they will bury themselves deep in the pit of ignorance repeatedly making the patient question his abilities.

A school-going kid gets diagnosed with a mental illness and his friends will alienate him. He will have to sit in the classroom bench alone, eat in the cafeteria alone, get picked last in a sports team, and constantly get ridiculed by his teachers for slow learning.

We have the ability to turn this situation around if we educate people in our surroundings about feasibility of anyone getting a mental disease. A psychology course should be incorporated in primary, middle, and secondary school curriculum to instill the concept of mind in children because they are the future assets of this nation and they need to be aware of profound importance of mind and the peril associated with neglecting it.

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