Improve Your Mood Quotes

Don’t ever stop believing in your own personal transformation. It is still happening even on the days you may not realize it or feel like it.

Your Monday morning thoughts set the tone for your whole week. See yourself getting stronger, and living a fulfilling, happier & healthier life.

A low mood is not the time to analyze your life. To do so is emotional suicide. If you have a legitimate problem, it will still be there when your state of mind improves. The trick is to be grateful for our good moods and graceful in our low moods—not taking them too seriously. The next time you feel low, for whatever reason, remind yourself, “This too shall pass.” It will.

A mere 20 minutes of moderate activity could significantly improve your mood for the next 12 hours.

Let me explain why. "Perfection" is man's ultimate illusion. It simply doesn't exist in the universe. There is no perfection. It's really the world's greatest con game; it promises riches and delivers misery. The harder you strive for perfection, the worse your disappointment will become because it's only an abstraction, a concept that doesn't fit reality. Everything can be improved if you look at it closely and critically enough—every person, every idea, every work of art, every experience, everything. So if you are a perfectionist, you are guaranteed to be a loser in whatever you do.

found that positive self-talk can dramatically improve mood, boost confidence, increase productivity, and more. Much more. In fact, as evidenced by Professor Hart and his studies, it can be one of the key components to a happy, successful life. The bad news is, the reverse is also true: Negative self-talk can not only put us in a bad mood, it can leave us feeling helpless. It can make small problems seem bigger – and even create problems where none existed before. Here’s the breaking news, your self-talk is fucking you over and in ways you can’t even begin to imagine. With

Please allow me to offer a simple financial plan. Invest in chocolate. Buy bars. Lots of bars. If we do enter anything approximating a real financial depression, you will not be able to improve your mood with gold.

I’d read online that the physical act of smiling—even if you were unhappy—could improve your mood by tricking your brain into releasing happiness-inducing hormones. So I’d smiled all the time as a teenager, and people probably thought I was crazy, but it was better than sinking into a darkness so deep I might’ve never clawed my way out.

Hippocrates, who recommended that all people in a bad mood should go for a walk—and if it did not improve, walk again.

The best way to deal with stress at work is to go for a forest bath. I go for shinrin-yoku every lunchtime. You don’t need a forest; any small green space will do. Leave your cup of coffee and your phone behind and just walk slowly. You don’t need to exercise, you just need to open your senses to nature. It will improve your mood, reduce tension and anxiety, and help you focus and concentrate for the rest of the day.

[Hot flashes] are the prime cause of sleep disruption in women over age fifty, Suzanne Woodward of Wayne State University School of Medicine reports. Her studies show that hot flashes in sleep occur about once an hour. Most prompt an arousal of three minutes or longer. Independently of their hot flashes, women who have them still awaken briefly every eight minutes on average. The sleep process dramatically blunts memory for awakenings, Woodward said, and in the morning women seldom realize how poorly they slept. Instead, they often focus on the daytime consequences of poor sleep, which include fatigue, lethargy, mood swings, depression, and irritability. Many women and their doctors, Woodward said, dismiss such symptoms as "just menopause." This is a mistake, she suggested, because treatment can reduce or eliminate hot flashes, aid sleep, relieve other symptoms, and improve a woman's quality of life. Treatment also helps keep frequent awakenings from becoming a bad habit that continues after hot flashes subside.

Your call to power is to slow down and reflect within. Gather the peace within yourself before you go out and act among the world. The feel good feeling that lasts is only achieved when you yourself know peace. Nothing is more powerful. This is why you have the highs and lows, the mood swings, the transcendent ecstasy followed by the crash. It is because you have yet to develop a foundation of peace for yourself that acts as an unmovable anchor in your life. Establish this peace in your life and you will experience a whole new reality of the world that flows with you in every way possible, rather than against you.

Faux self-care is a method—in the moment, going for a run might improve your mood, but it does nothing to change the circumstances in your life that led you to feel drained, energy-less, or down. On the other hand, the work of real self-care is about going deeper and identifying the core principles to guide decision-making. When you apply these principles to your life, you don’t just feel relief in the moment, you design a system of living that prevents the problems from coming up in the first place.

Having a cheery disposition and being a positive person can significantly improve your mood and other aspects of your life.

As well as strengthening bones, exercise boosts your immune system, nurtures hormones, lessens the risk of getting diabetes and a number of cancers (including breast and colorectal), improves mood, and even staves off senility.

Many chronic symptoms and health conditions—such as fatigue, sleepiness, mood disorders, insomnia, gastroesophageal reflux disease, lipid disorders, high blood pressure, headaches (including migraines), gas, bloating, irritable bowel syndrome, joint inflammation, acne, and difficulty concentrating, to name a few—will improve on a ketogenic diet. Treating lifestyle conditions with lifestyle change such as this can make us a healthier and less drug-dependent country. – Jackie Eberstein

as the research shows, the more time you spend around rotten apples – those lousy, lazy, grumpy, and nasty people – the more damage you will suffer. When people are emotionally depleted, they stop focusing on their jobs and instead work on improving their moods. If you find that there are a few subordinates who are so unpleasant that, day after day, they sap the energy you need to inspire others and feel good about your own job, my advice – if you can’t get rid of them – is to spend as little time around them as possible.

Losing even a single night’s sleep can precipitate a manic episode in people with bipolar disorder who have otherwise been stable (Malkoff-Schwartz et al. 1998). In parallel, sleep deprivation can improve the mood of a person with depression, although only briefly (Harvey, 2008).

You’ve seen for yourself that when a sad person enters a room, the mood in the room drops. And when you talk to a cheerful person who is full of energy, you automatically feel a boost. I’m suggesting that by becoming a person with good energy, you lift the people around you. That positive change will improve your social life, your love life, your family life, and your career. When I talk about increasing your personal energy, I don’t mean the frenetic, caffeine-fueled, bounce-off-the-walls type of energy. I’m talking about a calm, focused energy. To others it will simply appear that you are in a good mood. And you will be.

Pennebaker’s research shows that writing for as little as twenty minutes a day for as little as four days in a row can cause a measurable improvement in your mood.

Similarly, expressing gratitude activates serotonin production, which improves your mood and allows you to overcome bad habits, giving you more to be grateful for.

The most powerful way to change brain chemistry is with food, because that's where brain chemicals come from in the first place.

In chapter 9, I shared with you the power of food in the form of an all-fat ketogenic diet to break seizures in children. For them, food is medicine. Depression and anxiety are increasingly being understood in terms of aberrant electrical brain waves, and doctors in the emerging field of “nutritional psychiatry” are prescribing diets that can lessen anxiety and improve your mood.

woman is like a wave. When she feels loved her self-esteem rises and falls in a wave motion. When she is feeling really good, she will reach a peak, but then suddenly her mood may change and her wave crashes down. This crash is temporary. After she reaches bottom suddenly her mood will shift and she will again feel good about herself. Automatically her wave begins to rise back up.

We sometimes get together with others hoping their mood will elevate ours. In a way, we want to bring leftovers to the potluck and we're hoping to fill our plates with apple pie. Energy tells us why this won't happen. When we show up for a buffet of conversations, we will be drawn to the moods that reflect what we brought with us. Our feelings, beliefs, and thoughts seek similar energy fields.

Focus on making good decisions, not perfect ones. ‘Good enough’ steers you towards real change. Perfectionism causes decision-making paralysis, whereas improving your mood demands that you make decisions and take action. Keep changes small and sustainable. When someone is down, we show them kindness because we know it is what they need. So, if you are committed to managing your mood and overall mental health, commit to practising self-compassion.

When you consciously decide to be in a good mood every morning, you create an atmosphere of joy and peace. Practice mood control daily... it will then become a habit. Don't put the control of your emotions in the hands of others.

Overthinking leads to stress, anxiety, depression, and other mood disorders. Over-thinkers constantly stress about their responsibilities, if they are good people, if they are making the right choices, and whether or not they are productive or unproductive.

A recent study published in Frontiers in Human Neuroscience demonstrated that while most forms of exercise slow down age-related decline, dancing has even more profound benefits. Considered a psychosocial intervention, dancing combines the mood-elevating effects of increased social interaction with improvements in brain function, cardiac fitness, and overall quality of life. Mastering new rhythms, steps, and formations, in combination with increased social engagement, provides a boost to brain activity that creates additional cognitive benefits.

He says it’s all about the bounty-hunting, rather than the actual finding. ‘It’s not finding gratitude that matters most; it’s remembering to look in the first place. Remembering to be grateful is a form of emotional intelligence.’ As the brain gets used to seeking out the positives, it becomes more efficient at finding them, he explains. ‘Then, it simply takes less effort to be grateful. Everything is interconnected. Gratitude improves sleep. Sleep reduces pain. Reduced pain improves your mood. Improved mood reduces anxiety.’ It’s a daisy-chain of benefits.

if you want to set the tone or mood, make sure you get some of the first words in. Think about it, which meeting would you prefer to attend? One that starts with “Let’s get going because we have so much to do today and a lot of fires to put out” or one that starts with “I’m happy to see you all today—it’s great that we have such a strong team working on these exciting new projects”? Same reality but a very different outlook. Then sit back and watch how people’s engagement and motivation improve in response to your power lead. It’s one of the most effective tools in this book.

This is the tragedy of the madwoman. She whips us, and we achieve things. And so we think the whipping is why we achieved things and we’ll never achieve anything without the whipping. This is the most common reason we hear when people resist self-compassion. They’re worried that if they stop beating themselves up, they’ll lose all motivation, they’ll just sit around watching Real Housewives of Anywhere and eating Lucky Charms in a bowl full of Bud Light. This argument doesn’t stand up to even the most superficial investigation. Are we really working toward our goals only because we’ll torture ourselves if we stop, so that as soon as we put down the whip we’ll sink into eternal apathy? Of course not. In fact, it’s the opposite: We only whip ourselves because our goals matter so much that we’re willing to suffer this self-inflicted pain if that’s what it takes. And we believe that because we’ve always done it that way, it must be why we’ve accomplished as much as we have. Diligent practice of self-compassion works; it lowers stress hormones and improves mood.8 And many years of research have confirmed that self-forgiveness is associated with greater physical and mental well-being.9 All without diminishing your motivation to do the things that matter to you.

Thank you for the improvements you made... the lock and hinges... and the lion's-head knocker. I like it very much." Ethan's voice was soft. "Did you like the violets?" She hesitated before shaking her head. "No?" he asked, more softly still. "Why not?" "They reminded me that I might never see you again." "After tonight, you probably won't." "You say that every time we meet. However, you keep popping up like a jack-in-the-box, which has made me increasingly skeptical." Garrett paused before adding in an abashed tone, "And hopeful." His gaze caressed her face. "Garrett Gibson... as long as I'm on this earth, I'll want to be wherever you are." She couldn't help smiling ruefully. "You're the only one who does. I've been in a foul mood for the past two weeks. I've offended nearly everyone I know, and frightened off one or two of my patients." His voice was dark velvet. "You needed me there to sweeten your temper." Garrett couldn't bring herself to look at him as she admitted huskily, "Yes.

blinked back sudden tears and pasted a smile on my face. The smiles had gotten me through tough times. I’d read online that the physical act of smiling—even if you were unhappy—could improve your mood by tricking your brain into releasing happiness-inducing hormones. So I’d smiled all the time as a teenager, and people probably thought I was crazy, but it was better than sinking into a darkness so deep I might’ve never clawed my way out. And when smiling on my own became too hard, I looked for other reasons to be “happy” like the beauty of a rainbow after a storm, the sweet taste of a perfectly baked cookie, or gorgeous photographs of glittering cities and epic landscapes around the world. It had worked…for the most part.

Not used to be being bested, are you?" "No," he said bluntly. "Poseidon could outrun your mare, and you know it. But I'm not about to risk galloping over a field I don't know. There could have been rabbit holes." "Of course.Rabbit holes.I understand." He frowned,about to defend his actions further, when he noted a twinkle in her gaze. The little minx was taunting him. For some reason, that improved his mood, and he said with a smile, "Sophia, my love, don't tempt a sinner. I am not afraid of you or your horse, and you damn well know it." "I'm sure you have a reason for not wishing to race," she returned in a demure voice, though her eyes sparkled with laughter. "I am just not certain you have a just cause." "I have both. The reason for not racing you is the potential harm to the animals; and the just cause is that I wish to keep you alone for as long as possible. And that will be more difficult to do once we reach the house." Her brows rose, a faint color touching her cheeks. "Oh." His lips twitched. "That's all you can say now? After all that posturing? You are a tease,my lady." "I don't consider myself so." "No woman does, and yet most are.

I have seen mood stabilization, reduced or eliminated depression, reduced or eliminated anxiety, improved cognitive functioning, greatly enhanced and evened-out energy levels, cessation of seizures, improved overall neurological stability, cessation of migraines, improved sleep, improvement in autistic symptoms, improvements with PCOS (polycystic ovary syndrome), improved gastrointestinal functioning, healthy weight loss, cancer remissions and tumor shrinkage, much better management of underlying previous health issues, improved symptoms and quality of life in those struggling with various forms of autoimmunity (including many with type 1 and 1.5 diabetes), fewer colds and flus, total reversal of chronic fatigue, improved memory, sharpened cognitive functioning, and significantly stabilized temperament. And there is quality evidence to support the beneficial impact of a fat-based ketogenic approach in all these types of issues. – Nora Gedgaudas

Serotonin—improves willpower, motivation, and mood. Norepinephrine—enhances thinking, focus, and dealing with stress. Dopamine—increases enjoyment and is necessary for changing bad habits. Oxytocin—promotes feelings of trust, love, and connection, and reduces anxiety. GABA—increases feelings of relaxation and reduces anxiety. Melatonin—enhances the quality of sleep. Endorphins—provide pain relief and feelings of elation. Endocannabinoids—improve your appetite and increase feelings of peacefulness and well-being.

Perfection" is man's ultimate illusion. It simply doesn't exist in the universe. There is no perfection. It's really the world's greatest con game; it promises riches and delivers misery. The harder you strive for perfection, the worse your disappointment will become because it's only an abstraction, a concept that doesn't fit reality. Everything can be improved if you look at it closely and critically enough—every person, every idea, every work of art, every experience, everything. So if you are a perfectionist, you are guaranteed to be a loser in whatever you do.

Apparently, the draw of the screen is just too much for most people; the cell phone is like a slot machine. With every ding, a variable reward, either good or bad, is in store for the user—the ultimate dopamine rush. As Robert Kolker wrote in the New York Times Magazine, “Distraction is the devil in your ear—not always the result of an attention deficit, but borne of our own desires.” We are distracted because we want to be. Because it’s fun and obfuscates real life. Why else would they sell so many smartphones? My wife says that I’m addicted to my e-mail, and I know looking at it doesn’t improve my mood.

Let’s now look at the four basic types of EI parents (Gibson 2015): Emotional parents are dominated by feelings and can become extremely reactive and overwhelmed by anything that surprises or upsets them. Their moods are highly unstable, and they can be frighteningly volatile. Small things can be like the end of the world, and they tend to see others as either saviors or abandoners, depending on whether their wishes are being met. Driven parents are super goal-achieving and constantly busy. They are constantly moving forward, focused on improvements, and trying to perfect everything, including other people. They run their families like deadline projects but have little sensitivity to their children’s emotional needs. Passive parents are the nicer parents, letting their mate be the bad guy. They appear to enjoy their children but lack deeper empathy and won’t step in to protect them. While they seem more loving, they will acquiesce to the more dominant parent, even to the point of overlooking abuse and neglect. Rejecting parents aren’t interested in relationships. They avoid interaction and expect the family to center around their needs, not their kids. They don’t tolerate other people’s needs and want to be left alone to do their own thing. There is little engagement, and they can become furious and even abusive if things don’t go their way.

cognition refers to the ability of our brain to attend, identify, and act. More informally, cognition refers to our thoughts, moods, inclinations, decisions, and actions. Included among the components of cognition are alertness, concentration, perceptual speed, learning, memory, problem solving, creativity, and mental endurance. Each of these components of cognition has two things in common. First, each is dependent on how well our brain is functioning. Second, each can be improved by our own efforts. In short, we can make ourselves smarter by enhancing the components of cognition. This book will provide you with methods for enhancing cognition by improving your brain’s performance. Regular

Tris,” he says. “What did they do to you? You’re acting like a lunatic.” “That’s not very nice of you to say,” I say. “They put me in a good mood, that’s all. And now I really want to kiss you, so if you could just relax--” “I’m not going to kiss you. I’m going to figure out what’s going on,” he says. I pout my lower lip for a second, but then I grin as the pieces come together in my mind. “That’s why you like me!” I exclaim. “Because you’re not very nice either! It makes so much more sense now.” “Come on,” he says. “We’re going to see Johanna.” “I like you, too.” “That’s encouraging,” he replies flatly. “Come on. Oh, for God’s sake. I’ll just carry you.” He swings me into his arms, one arm under my knees and the other around my back. I wrap my arms around his neck and plant a kiss on his cheek. Then I discover that the air feels nice on my feet when I kick them, so I move my feet up and down as he walks us toward the building where Johanna works. When we reach her office, she is sitting behind a desk with a stack of paper in front of her, chewing on a pencil eraser. She looks up at us, and her mouth drifts open slightly. A hunk of dark hair covers the left side of her face. “You really shouldn’t cover up your scar,” I say. “You look prettier with your hair out of your face.” Tobias sets me down too heavily. The impact is jarring and hurts my shoulder a little, but I like the sound my feet made when they hit the floor. I laugh, but neither Johanna nor Tobias laughs with me. Strange. “What did you do to her?” Tobias says, terse. “What in God’s name did you do?” “I…” Johanna frowns at me. “They must have given her too much. She’s very small; they probably didn’t take her height and weight into account.” “They must have given her too much of what?” he says. “You have a nice voice,” I say. “Tris,” he says, “please be quiet.” “The peace serum,” Johanna says. “In small doses, it has a mild, calming effect and improves the mood. The only side effect is some slight dizziness. We administer it to members of our community who have trouble keeping the peace.” Tobias snorts. “I’m not an idiot. Every member of your community has trouble keeping the peace, because they’re all human. You probably dump it into the water supply.” Johanna does not respond for a few seconds. She folds her hands in front of her. “Clearly you know that is not the case, or this conflict would not have occurred,” she says. “But whatever we agree to do here, we do together, as a faction. If I could give the serum to everyone in this city, I would. You would certainly not be in the situation you are in now if I had.” “Oh, definitely,” he says. “Drugging the entire population is the best solution to our problem. Great plan.” “Sarcasm is not kind, Four,” she says gently. “Now, I am sorry about the mistake in giving too much to Tris, I really am. But she violated the terms of our agreement, and I’m afraid that you might not be able to stay here much longer as a result. The conflict between her and the boy--Peter--is not something we can forget.” “Don’t worry,” says Tobias. “We intend to leave as soon as humanly possible.

Navigate “This Is Too Hard for Me” Thinking Anxious perfectionists like to feel very on top of things. When they think, “This is too hard for me,” they often treat it as fact, instead of recognizing it as potentially just another anxiety-induced false alarm. Remember, if you’re anxiety-prone, then by definition your anxiety system is predisposed to false alarms—that is, registering dangers that aren’t there. Thoughts are just thoughts; the problem is that we accept thoughts as true, and confuse feelings with facts. Part of the reason this happens is memory bias: Your brain will tend to remember events from the past that match your current mood. Because current mood has such a powerful effect on thoughts, consciously trying to recall evidence that you’re skilled and talented probably won’t feel very authentic or convincing when you’re feeling down. If you know this is how your brain works, then you can discount some of the negative thoughts you have when you’re in a deflated mood. Your thoughts will naturally improve when your mood improves. Therefore, regaining confidence is often just a matter of being patient and waiting for a negative or anxious mood to pass. Experiment: Have there been any times in the past when you’ve had “this is too hard for me” thoughts, those thoughts have been a false alarm, and you’ve managed to do the thing you feared was too hard for you? Identify one example. Your example doesn’t need to be something huge. A small example will do.

Be proud of being a woman; proud of everything that comes in the package - including the mood swings of pms, the frustration of periods, the labour pains, everything. Along with the pms comes deeper understanding of yourself, your weaknesses and chance to improve upon, along with periods comes on the other side the ability to conceive and labour pains culminate in something lot wonderful. Celebrate womanhood every single day! We are special, a God-made package filled so much with love, caring, understanding and patience that I am sure even He must have felt proud after having created. Spread love. Happy Women's Day.

People who eliminate wheat from their diet typically report improved mood, fewer mood swings, improved ability to concentrate, and deeper sleep within just days to weeks of their last bite of bagel or baked lasagna.

Turn over a new leaf—of tea, that is. Not only is the virtually zero-calorie beverage filled with antioxidants that may help prevent cancer, but newer research shows that it may also improve your memory, mood, skin, alertness, problem solving, digestion, and heart and bone health. It may even prevent type 2 diabetes and help with weight management.

Estradiol—Estradiol is the strongest estrogen; it helps you think clearly. It is produced in the ovaries and has many protective effects, including maintaining bone density, improving growth hormone production and cardiovascular function, keeping your blood from getting “sticky,” supporting cognitive function and mood, assisting in growth hormone release, and improving your lipids profile. Too much estradiol can be associated with estrogen-related cancers, but deficiencies can lead to osteoporosis, heart disease, dementia, and other diseases of aging. Estradiol keeps you looking and feeling young and vibrant. It also provides antiaging protection for the skin. And it even helps prevent weight gain. Researchers at Yale University have found that estradiol suppresses appetite using the same pathways in the brain as leptin, which is one of the hormones that regulate appetite.

Dietary Changes to Improve the 2:16 Ratio There are great foods that can help improve the conversion of estrogen into good metabolites and away from the bad ones. These foods include insoluble dietary fibers, such as lignin found in green beans, peas, carrots, seeds, and Brazil nuts. The reason that dietary fiber, especially lignin, is so beneficial is that it can bind harmful estrogens in the digestive tract, so they can be excreted in the feces instead of being reabsorbed. Dietary fiber also improves the composition of intestinal bacteria so that harmful estrogen metabolites can be excreted from the body. It also decreases the conversion of testosterone into estrogens, maintaining a healthy testosterone level. Sugar and simple carbohydrates cause unfriendly flora to grow in the gastrointestinal tract and disrupt estrogen metabolism. These foods also raise blood sugar and insulin levels, resulting in adverse influences in sex hormone balance. Too many simple carbohydrates have been associated with postmenopausal breast cancer risk among overweight women and women with a large waist

A good dose of hearty laugh strengthens mood, reduces anxiety or stress and keeps the entire nervous system balanced.

Here’s a classic case in point: Eva had been taking an antidepressant for two years but wanted to get off it because she was planning to get pregnant. Her doctor advised her not to stop taking the drug, which motivated her to see me. Eva explained that her saga had begun with PMS, featuring a week each month when she was irritable and prone to crying fits. Her doctor prescribed a birth control pill (a common treatment) and soon Eva was feeling even worse, with insomnia, fatigue, low libido, and a generally flat mood dogging her all month long. That’s when the doctor added the Wellbutrin to “pick her up,” as he said, and handle her presumed depression. From Eva’s perspective, she felt that the antidepressant helped her energy level, but it had limited benefits in terms of her mood and libido. And if she took it after midnight, her insomnia was exacerbated. She soon became accustomed to feeling stable but suboptimal, and she was convinced that the medication was keeping her afloat. The good news for Eva was that with careful preparation, she could leave medication behind—and restore her energy, her equilibrium, and her sense of control over her emotions. Step one consisted of some basic diet and exercise changes along with better stress response strategies. Step two involved stopping birth control pills and then testing her hormone levels. Just before her period, she had low cortisol and progesterone, which were likely the cause of the PMS that started her whole problem. Further testing revealed borderline low thyroid function, which may well have been the result of the contraceptives—and the cause of her increased depressive symptoms. When Eva was ready to begin tapering off her medication, she did so following my protocol. Even as her brain and body adjusted to not having the antidepressant surging through her system anymore, her energy levels improved, her sleep problems resolved, and her anxiety lifted. Within a year she was healthy, no longer taking any prescriptions, feeling good—and pregnant.

interest, sleeps a lot, low energy, self-medicates to improve mood BRAIN FINDINGS/NEURO-TRANSMITTER ISSUE High limbic activity, low PFC/check vitamin D and DHEA levels SUPPLEMENTS SAMe, vitamin D, or DHEA if needed MEDICATIONS Wellbutrin TYPE 5. Anxious Addicts SYMPTOMS Anxious, tense, nervous, predicts the worst, self-medicates to calm BRAIN FINDINGS/NEURO-TRANSMITTER ISSUE High basal ganglia/low GABA

Christmas dinner? At Susan’s?” I nodded. “We could call it a Kwanzaa dinner, if that would improve your mood.

Postwallet, however, the scene tingled with mirthful possibility. Sasha felt the waiters eyeing her as she sidled back to the table holding her handbag with its secret weight. She sat down and took a sip of her Melon Madness Martini and cocked her head at Alex. She smiled her yes/no smile. “Hello,” she said. The yes/no smile was amazingly effective. “You’re happy,” Alex said. “I’m always happy,” Sasha said. “Sometimes I just forget.” Alex had paid the bill while she was in the bathroom—clear proof that he’d been on the verge of aborting their date. Now he studied her. “You feel like going somewhere else?” They stood. Alex wore black cords and a white button-up shirt. He was a legal secretary. On e-mail he’d been fanciful, almost goofy, but in person he seemed simultaneously anxious and bored. She could tell that he was in excellent shape, not from going to the gym but from being young enough that his body was still imprinted with whatever sports he’d played in high school and college. Sasha, who was thirty-five, had passed that point. Still, not even Coz knew her real age. The closest anyone had come to guessing it was thirty-one, and most put her in her twenties. She worked out daily and avoided the sun. Her online profiles all listed her as twenty-eight. As she followed Alex from the bar, she couldn’t resist unzipping her purse and touching the fat green wallet just for a second, for the contraction it made her feel around her heart. “You’re aware of how the theft makes you feel,” Coz said. “To the point where you remind yourself of it to improve your mood. But do you think about how it makes the other person feel?

Go to a coffee house, to a shopping mall, to a gym or to a library. You don’t even have to interact with people there, just being in the same physical space with other people can help you to reset your mind and improve mood.

On average, individuals with high income are in a better mood than people with lower income, but the difference is about a third as large as most people expect.

The recognition skill improves only with practice. And because it relies on nonverbal information, we have to be sensitive to the sensations and nuances of emotions, our own and those of other people. If you overthink it, you’re doing it wrong. At this point in the process, we’re not looking to nail down the precise emotion, just the general area where it exists—the quadrant of the Mood Meter.

recent groundbreaking research has shown that physical, psychological, social, and spiritual health are even more intricately connected than we previously imagined. Take our diet: we now know that keeping blood sugar low isn’t just good for weight loss; it also makes the brain work faster and prevents brain fog. Meditation or prayer isn’t just for monks or for people who want to find God; it also improves memory, mood, and attention span. Depression isn’t just about low serotonin or dopamine that can be corrected only with prescription medication; it’s also about our brains needing more anti-inflammatory foods and experiences that promote neurogenesis, or the growth of new brain cells and connections. What’s good for the body is also good for the brain—and the soul, too. Unfortunately,

Here are a few things yoga nidra can do: Activate the relaxation response and deactivate the stress response (which improves functioning of the sympathetic and parasympathetic nervous systems and the endocrine system). Increase immunity and the ability to fight germs and infections (Kumar 2013a, 82–94) Improve heart functioning by lowering blood pressure and cholesterol (Pandya and Kumar 2007) Decrease pain Improve control of fluctuating blood glucose and symptoms associated with diabetes (Amita et al. 2009) Significantly improve anxiety, depression, and well-being in patients with menstrual irregularities and in those having psychological problems (Rani et al. 2011) Manage pre- and postsurgical conditions (Kumar 2013a, 56) Reduce insomnia and improve sleep: while not intended as a substitute for sleep, one hour of effective yoga nidra practice is equivalent to about four hours of sleep (Kumar 2013a) Increase energy, especially when needed most Reduce worry and enhance clear thinking and problem solving Improve and refresh your outlook Replace mood swings and emotional upsets with greater emotional understanding and stability Develop intuition and increase creativity Improve meditation and enhance its benefits Integrate, heal, and revitalize your body, mind, and spirit Enhance your Self-awareness and ability to experience witness consciousness (defined later in this chapter) Transform thoughts and feelings of separation into a direct experience of wholeness Finally, one of yoga nidra’s prime benefits is that it brings yoga’s essential teachings to life that have been handed down to us over the ages from the Upanishads, Yoga Sutras of Patanjali, Bhagavad Gita, Tantric texts, and others.

What was the very FIRST GAME Mario appeared in? a) Super Mario Bros. b) Donkey Kong c) Super Smash Bros. d) Super Mario World. What is the newest Mario game out today? a) New Super Mario Bros. b) Super Mario Galaxy. What does Luigi say when he wins a race on Mario Cart 64? What is Mario’s last name? a) Costanza b) Italiano c) Mario d) Luigi. Who is the LAST person you play in Mario Party 3 (64 version)? a) Millennium Star b) Waluigi c) Daisy d) Bowser. Correct answers: b b Letsa go (let’s go, here we go) c a. Results: 0 out of 5 – did you play any Mario game at all? The game itself isn’t very complicated. Start playing and you’ll definitely get a higher score. Right now, this is bad. These answers make Mario question his own abilities to do something right. 1 out of 5 – you have probably played Mario games, when someone made you. Come on, you can do way better than this. Even Koopas can get a higher score and you’re way smarter than them. Plus, Princess Peach is most certainly not impressed with this score. 2 out of 5 – well, you’re not totally bad, but you’re also far away from an expert. Let’s just assume you hurried to answer as faster as possible and you made a couple of mistakes. You know what they say, everything gets better with practice. 3 out of 5 – you’re in the middle; still a long way to go to become an expert, but you’re not an amateur at the same time. However, Princess Peach doesn’t want someone who’s going to be happy being “in the middle”. What does this tell you? To do your best, achieve a greater score and, of course, to improve your overall game style as well. 4 out of 5 – very good. You are just one step away from being an expert. If you continue like this, you would be able to do a better job than Mario. You know the game quite well and you would gladly go on an adventure in Super Mario style. 5 out of 5 – expert. Congratulations! You love the game, your favorite pastime is playing Super Mario and let’s face it; you’d give Mario run for his money. You know the game “inside and out” and unlike Mario, you’d actually find princess in the right castle. But, don’t let this get into your head. Always strive to do better. Conclusion Thank you again for downloading this book!  I hope you find the third volume of Super Mario joke book as equally entertaining as previous two volumes. In case you haven’t read Super Mario joke book volumes 1 and 2, this is the perfect opportunity to get those books and see what jokes, memes, and other useful and entertaining info you missed out on. Throughout this book, you got to see various jokes, memes, comics, and read about interesting Mario fun facts you didn’t know before. Besides that, the book also included quiz where you had the opportunity to test your knowledge of Mario games. Hopefully, you got the top score and even if you didn’t, you can always retake the test. This joke book is ideal for all people who love Super Mario and it’s impossible to hate this little, chubby guy. With good humor, funny memes, interesting comics, and special Princess Peach section, this book is everything you need whenever you feel sad, bored, or in the mood for a good laugh. I hope this book was able to help you understand the importance of Super Mario as well as to understand

Restore vitamin D to healthy levels and wonderful things happen: improved mood, clearer thinking, better bone health and protection from osteoporosis, reduced blood sugar and blood pressure, and improved physical performance and protection from dementia and cancer—compounding many of the wonderful effects begun by wheat and grain elimination.

down all the current stressors in your life and one step you could take to alleviate each one. Accepting that a difficult situation is real and clearly identifying the root problem is an important step. Proper diagnosis is half the cure. • Simplify your life. Eliminate and concentrate. Focus on the vital few things that contribute the most to your overall life satisfaction. Taking on too much or spreading yourself too thin inevitably leads to a sense of overload. 4. Combine aerobic, strength, and flexibility exercises. If you want maximum levels of energy, take responsibility for becoming a mini-expert on exercise and fitness. Subscribe to the most credible health and exercise magazines, add informative fitness sites to your Web favorites, and build your own library with the latest books, DVDs, and other resources related to energy and wellness. Aerobic exercise The most important component of effective exercise is aerobic exercise. Aerobics, or cardiovascular endurance, refers to the sustained ability of the heart, lungs, and blood to perform optimally. Through consistent aerobic conditioning, your body improves the way it takes in, transports, and uses oxygen. This means your heart and lungs will be stronger and more efficient at performing their functions. Proper aerobic exercise causes your body to burn fat, while anaerobic exercise causes the body to burn glycogen and store fat. Many people unknowingly exercise anaerobically when they intend to exercise aerobically. This results in, among other things, a frustrating retention of fat. The intensity of your exercise is what makes it anaerobic or aerobic. Consistent and proper aerobic exercise has the following benefits: • improves quality of sleep • relieves stress and anxiety • burns excess fat • suppresses appetite • enhances attitude and mood • stabilizes chemical balance • heightens self-esteem Each of the above benefits either directly or indirectly leads to high levels of both mental and physical energy. Here are some tips for maximizing the

I believe, with all my heart, that anyone can improve and create a life they love from where they are right now.

People who eliminate wheat from their diet typically report improved mood, fewer mood swings, improved ability to concentrate, and deeper sleep within just days to weeks of their last bite of bagel or baked lasagna. I have been impressed with how consistent these observations are, experienced by the majority of people once the initial withdrawal effects of mental fog and fatigue subside.

When you take care of your body, you have the added benefit of taking care of your mind and your emotions, because mind and body are really different aspects of the same organic system. In the process, you improve your mood, boost your confidence, and restore your personal resources.

Specifically, the most significant results of the music interventions on the psychological side can be identified in the aspects more closely related to mood, especially in the reduction of the depressive and anxiety’s component, and in the improvement of the emotional expression, communication and interpersonal skills, self-esteem and quality of life.

Medical Benefits of Fasting Here are a few medical benefits from an article from John Hopkins Health Review Spring Summer 2016. Mark Mattson is a professor of neuroscience at the Johns Hopkins School of Medicine and also serves as chief of the Laboratory of Neurosciences at the National Institute on Aging. According to the research conducted by him and others, cutting your energy intake by fasting several days a week might help your brain ward off neurodegenerative diseases like Alzheimer’s and Parkinson’s while at the same time improving memory and mood. Mattson explains that every time you eat, glucose is stored in your liver as glycogen, which takes about 10 to 12 hours to be depleted. After the glycogen is used up, your body starts burning fats, which are converted to ketone bodies, acidic chemicals used by neurons as energy. Ketones promote positive changes in the structure of synapses important for learning, memory, and overall brain health. But if you eat three meals a day with snacks between, your body doesn’t have the chance to deplete the glycogen stores in your liver, and the ketones aren’t produced.

the benefits that subsequent stages of sleep would bring him, such as an increase in alertness, improved motor skills, a boost to his immune system, regulation of his appetite, release of tension, restoration of energy, and a stabilizing effect on his behavior and mood.

Hair fall - The two words that make up for the shortest yet the scariest horror story that no woman would ever want to witness. However, many women suffer from it and get stuck in a loop of trying various solutions to take control of hair fall. It’s important to understand to what amount the hair fall is normal and to what is abnormal. We lose about 100 strands every day but anything more than that is excessive and alarming. HAIR FALL PROBLEM Hair is a big part of our identity and appearance. It adds confidence and resembles our style in ways more than one. When one loses hair, they lose self-esteem and self-confidence. Therefore, it is necessary to find an answer to the question of ‘How to control hair fall?’ Hair Fall Problem For most of us, a good hair day instantly puts us in a good mood. Such is the importance associated with the appearance of our hair. When even an occasional bad hair day can seriously put a damper on our mood, imagine how dreadful it’s to deal with your precious hair locks beginning to fall off. If you're looking for a basic brush that gets rid of tangles with no discomfort or pain, look no moreoverthan the Patented Venting hairbrush DoubleC. This universal brush is made to detangle wet hair of all kinds and forms with ease. Each brush is made with light, soft, and strong bristles that can painlessly get rid of despite the most serious knots. The points also highlight SofTips at the top that massage the scalp and help improve follicle stimulation. Patented Venting hairbrushes work best on women with long, thick hair for they're usually too large and unwieldy on short or thin hair. Most maximum paddle brushes are created for dry hair, as a regular detangler, and smoother. Hair Fall Problem Different Types of Hair Brush Our wide collection of Nuway4haiHair Brushes covers DoubleC Brush, C Brush, Travel C Brush, Traveler Brush, MagicSpell Combo Brush, and many more. Available in various forms and sizes, these hair brushes for women have two hair types namely. Specially created to serve, appearance, and smoothen up the hair of all dimensions and arrangements, all the hairbrushes come following three distinct ranges, that is, Basic, Premium, and Specialist. Nuway4hair Top Sellers to Choose From 1. Patented Venting hairbrush DoubleC - Purple 2. Patented Venting hairbrush DoubleC - Blue 3. DoubleC Brush- Black 4. Patented Venting hairbrush DoubleC PRO - Gray

Owns Up to Mistakes “The greatest of faults, I should say, is to be conscious of none.” —Thomas Carlyle If there is one hallmark of maturity that is universally agreed upon, it is personal responsibility — the ability to recognize when one has made a mistake and to own up to it. And to do so quickly, forthrightly, and without excuse. The reason it’s hard to admit to messing up is that it depreciates your self-concept — your vision of yourself as really being a great guy. So to protect the ego, you come up with justifications — which feel like rational explanations rather than lies — for why you had to do what you did. You blame your mood or the unique circumstances. You say someone “made” you do it — that you were provoked. You engage in “if-only” reasoning: “If only you didn’t push my buttons, I wouldn’t lose my temper”; “If only this job paid better, I wouldn’t have to skim extra money off the top.” It’s easier to fess up to mistakes when the gap between these lapses and our self-concept has been shrunken — by humility. We still think well of ourselves, but also realize we’re a little flawed, a little broken, and imperfectly human. We use this recognition not to justify our misbehavior but as a way to more readily recognize our shortcomings, apologize for them, and get to work on their improvement. In the mode of mature personal responsibility there are no apologies with caveats, no “Sorry, but’s . . .” Just the frank ownership of error. Yet there is no room for excess self-flagellation, either. The mature individual recognizes the mistake, confesses it, and offers restitution if possible/necessary. Then, he moves on and tries to be better in the future. He neither ignores his mistakes, nor allows them to push him into a place of demoralizing regret and rumination. He sees them as important learning experiences. As put by the authors of Mistakes Were Made (But Not By Me), mature individuals “see mistakes not as terrible personal failings to be denied or justified, but as inevitable aspects of life that help us grow, and grow up.

The Fongnam Massage Therapy has its own massage room equipped with a reclining massage bed and a lounger with footstool. Working long hours in front of a computer can cause stress, muscle strain, injury or pain that can leave you physically, mentally or emotionally exhausted. This can negatively affect your social life as well as your work. As the main benefit of massage is stress reduction, massage therapy can improve and maintain overall health and reduce or prevent the negative effects of stress. It can permanently relieve pain, prevent injury and maintain health. It is an important ingredient for staying healthy physically and mentally as it reduces stress, which is responsible for 90% of all illness and pain. Due to the reflex effects of the autonomic nervous system, massage affects internal organs and areas distant from the treated area. It promotes relaxation, relieves pain, elevates mood and mental clarity. Massage can be used for relaxation or stimulation and can be used for rehabilitation after surgery, injury, or health issues. It improves blood and lymphatic circulation, increases natural killer cells and lymphocytes that destroy cancer cells, improves mood by increasing serotonin and dopamine, and relieves pain by increasing analgesic endorphins. Massage can relax the body, lower blood pressure and heart rate, and reduce stress and depression. It can also provide symptomatic relief from acute and chronic conditions such as headaches, facial pain, carpal tunnel syndrome and arthritis. It realigns and rejuvenates, restoring balance to your body and being so you can face whatever life throws at you at every turn. It promotes digestion, joint mobility, muscle relaxation, relief from spasms and cramps.

It is important to remember that every day our subconscious is taking in new information. Thus, our attachment styles can still be molded in adulthood by significantly emotional events or one type of event that is less emotionally challenging but occurs consistently. Therefore, it is important to both constantly question our thoughts and to look for other old or new core wounds that may arise. We are in a constant state of evolution and improvement and must prepare our mind for just that. Moreover, after neutralizing the subconscious charge on a core belief, it is important to reflect on your mood at that moment. By doing so, you are continuing to practice mindfulness while working toward more positive habits. This deeper approach to CBT will give you the tools to navigate through difficult situations in everyday life, improve your outlook, and help negotiate triggering scenarios. CBT at a surface level has had an astounding impact on the lives of millions of people. It helps to connect the beliefs, thoughts, physical responses, and behavior of individuals. By examining it at a subconscious level, the root of the beliefs can be revealed and healed. Keep in mind that this process will differ between each attachment style since each style inherently has different triggers.

Giving power to your circumstances will always affect your thoughts, your mood (feelings), your actions, and the outcome. But in truth, circumstances don’t mean anything. They just are.

Improving your sleep, energy levels, mood, attention span, body composition, motivation, self-confidence, self-efficacy, and quality of life starts by changing the food you put on your plate. Yes, the Whole30 eliminates cravings, corrects hormonal imbalances, fixes digestive issues, improves medical conditions, and strengthens the immune system.

If your mood depends on someone else's text or voice then you need to think about improving yourself.

Depression shifts your mood downward with low energy and a lack of desire to talk to people (sometimes even leaving the house or getting out of bed is difficult as well).

Anxious attachers tend to use other people (especially their romantic partners or love interests) to regulate their emotions. This is not only extremely unhealthy, but feels terrible to experience. In this position, we find ourselves completely at the mercy of someone else to calm us, pacify our upsets, and make us happy. We are essentially adrift on their ocean. Their storms will shake us and their calm will soothe us. When we allow others to dictate how we feel, we have effectively given up control over our own emotional state. The anxious attacher is freed only when they can learn to emotionally regulate themselves and stop over-relying on others. So how can we self-regulate and stop straining our relationships in this way? - Spending time in nature - Listening to music that matches or improves our mood - Deep breathing - Reading - Exercise - Meditation - Journaling This list is far from exhaustive. Anything that takes your mind off of anxieties and calms/energizes your heart can pull you out of an uncomfortable, dysregulated state.

Exercise can help you build muscle and lose body fat, suppress your appetite, eat more without gaining fat weight, enhance your mood, reduce stress and anxiety levels, increase your energy level, boost your immune system, keep your joints and muscles more flexible, and improve the quality of your life.

To improve your mood, exercise. To think more clearly, meditate. To understand the world, read. To understand yourself, write. To help people, help yourself. To learn faster, have fun.

Simply observing friendly people—even in films—improves our mood and has significant physiological effects.

So, when we are struggling and we want to pull ourselves up from low mood, one of the most powerful things we can do is swim against that strong tide that is pushing us towards isolation and loneliness. We must not wait until we feel like it, because feeling like it doesn’t come first, the action must come first. The feeling follows on after. The more time you spend making real connections with other people, the more you will start to improve your mental health.

Physical exercise deepens sleep and improves mood by releasing neurochemicals in the brain, including dopamine, serotonin, and norepinephrine, which all make you feel happier and less stressed.

David Kent’s story shows that regular exercising improves, not only your physical well-being, but also your mood. Studies have shown that exercising can treat mild to moderate depression as effectively as antidepressants. In one study, James Blumenthal, a clinical psychologist at Duke University, assigned sedentary adults with major depressive disorders to one of four groups: supervised exercise, home-based exercise, antidepressant therapy, or a placebo pill. After four months Blumenthal found that patients in the exercise and antidepressant group had the highest rates of remission. In his conclusions, he stated that exercise has more or less the same effect as antidepressants.

We encourage you to follow the changes occurring within your microbiota by participating in the American Gut Project. Although we are not involved in this crowd-funded science project, it is run by a team of well-respected scientists and has provided thousands of people with information about their microbiota. You can have your gut microbiota sequenced before and during your process of microbiota improvement to witness the changes to the new aspects of your diet and lifestyle. You will be provided with a report specifying the types of microbes that make up your microbiota and how it compares with others who have participated as well as to people living in developing regions of the world (Malawi and Venezuela). This information will not only allow a better view of your microbiota and how it compares with others, but will also contribute to the scientific understanding of these communities. To guide you in your journey of microbiota revitalization, we recommend submitting multiple samples—an initial sample to document where your microbiota started out, then one or more after you have made dietary and lifestyle adjustments in order to see how these changes are impacting your gut community over time. This will not only be informative but may also motivate you to keep improving the health of your microbiota.

Improving your sleep, energy levels, mood, attention span, body composition, motivation, self-confidence, self-efficacy, and quality of life starts by changing the food you put on your plate.

8 Simple ways to Reduce Stress and Stop Anxiety Feeling stressed? everybody faces stress from time to time. However, semi-permanent stress will build up associate degree have an adverse impact on health. Taking steps to cut back and deal with stress will stop these effects. Stress could be a traditional psychological and physical response to the daily demands of life. The sensation of being full with mental or emotional pressure will transform stress after you feel unable to cope. Where as an explicit level of stress are often psychological feature for one person, a similar level might overwhelm somebody else. Frequent stress will cause the body to be in a very heightened state of stress most of the time, that results in suppressed immunity, organic process and fruitful issues, hyperbolic ageing, and a larger risk of attack and stroke. Stress may also leave you a lot of at risk of psychological state considerations, like depression and anxiety. Common causes of stress embody work or college, major life changes, relationship difficulties, and monetary issues. Finding ways in which to enhance your overall ability to handle stress will facilitate to upset these stressors. Few simple ways to relieve stress and stop anxiety are as follows:- Exercise Exercise is one in every of the foremost vital belongings you will do to combat stress. It might appear contradictory; however swing physical stress on your body through exercise will relieve mental stress. The benefits square measure strongest after you exercise frequently. People that exercise frequently square measureless probably to expertise anxiety than people who do not exercise. Light a Candle Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety. Some scents are especially soothing. Here are some of the most calming scents: Lavender Rose Vetiver Bergamot Roman chamomile Neroli Frankincense Sandalwood Ylang ylang Orange or orange blossom Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep. Reduce Your Caffeine Intake Caffeine could be a stimulant found in occasional, tea, chocolate and energy drinks. High doses will increase anxiety. People have completely different thresholds for a way a lot of caffeine they'll tolerate. If you notice that caffeine causes you to highly strung or anxious, think about decreasing. Although several studies show that tin can be healthy carefully, it isn't for everybody. In general, 5 or fewer cups per day is taken into account a moderate quantity. Write It Down One way to handle stress is to jot down things down. While recording what you are stressed concerning is one approach, another is jot down what you are grateful for. Gratitude might facilitate relieve stress and anxiety by focusing your thoughts on what is positive in your life. Spend Time With Friends and Family Social support from friends and family will assist you get through trying times. Being a part of an exponent network offers you a way of happiness and self-worth, which may assist you in powerful times. Laugh It's laborious to feel anxious once you are laughing. It's sensible for your health, and there are a number of ways in which it should facilitate relieve stress: • Relieving your stress response. • Relieving tension by quiet your muscles. In the long run, laughter may facilitate improve your system and mood. Take a Yoga Class Yoga has become a preferred methodology of stress relief and exercise among all age teams. While yoga designs disagree, most share a typical goal — to affix your body and mind. Yoga primarily will this by increasing body and breath awareness. In general, the advantage of yoga for stress and anxiety appears to be associated with its result on your nervous system and stress response.

At 0.15-0.2 grams of psilocybin mushrooms, (Fadiman’s suggested microdose) she experienced mild improvements to her mood and anxiety levels (rated 3.25 and 2.13, respectively) but not to her productivity (which idled at 2.75). The next dosage level was 0.2-0.4 g, which she had the opportunity to test between two different work environments—one less orderly and more social, and the other more organized and mostly independent. In the former environment, she found she was extremely productive (4.71) but also highly anxious (3.43). In the latter, she was somewhat less anxious (3.17) but also less focused (2.61). Her mood was exaggerated in general, characterized by higher highs and lower lows. Finally, at 0.5 g, which is typically described as a “minidose” or “creative dose,” Janet was surprised to find her anxiety levels almost negligible at 1.41 and her mood and productivity levels significantly improved at 4.50 and 4.07, respectively.[xxxii] Sub

Practice a mantra. Instead of letting your mind wander or getting impatient when you are waiting in line or have free moments, try practicing a mantra, or invocation. You might try “wise” on the in-breath and “mind” on the out-breath, or (from Thich Nhat Hanh) “just this” on the in-breath and “moment” on the out-breath. Not letting your mind wander decreases the tendency to ruminate and worry. It may also improve your mood, reducing your vulnerability to emotion mind.

Chapatis will soon become EXTINCT A renowned cardiologist explains how eliminating wheat can IMPROVE your health. Cardiologist William Davis, MD, started his career repairing damaged hearts through angioplasty and bypass surgeries. “That’s what I was trained to do, and at first, that’s what I wanted to do,” he explains. But when his own mother died of a heart attack in 1995, despite receiving the best cardiac care, he was forced to face nagging concerns about his profession. "I’d fix a patient’s heart, only to see him come back with the same problems. It was just a band-aid, with no effort to identify the cause of the disease.” So he moved his practice toward highly uncharted medical territory prevention and spent the next 15 years examining the causes of heart disease in his patients. The resulting discoveries are revealed in "Wheat Belly", his New York Times best-selling book, which attributes many of our physical problems, including heart disease, diabetes and obesity, to our consumption of wheat. Eliminating wheat can “transform our lives.” What is a “Wheat Belly”? Wheat raises your blood sugar dramatically. In fact, two slices of wheat bread raise your blood sugar more than a Snickers bar. "When my patients give up wheat, weight loss was substantial, especially from the abdomen. People can lose several inches in the first month." You make connections between wheat and a host of other health problems. Eighty percent of my patients had diabetes or pre-diabetes. I knew that wheat spiked blood sugar more than almost anything else, so I said, “Let’s remove wheat from your diet and see what happens to your blood sugar.” They’d come back 3 to 6 months later, and their blood sugar would be dramatically reduced. But they also had all these other reactions: “I removed wheat and I lost 38 pounds.” Or, “my asthma got so much better, I threw away two of my inhalers.” Or “the migraine headaches I’ve had every day for 20 years stopped within three days.” “My acid reflux is now gone.” “My IBS is better, my ulcerative colitis, my rheumatoid arthritis, my mood, my sleep . . .” and so on, and so on". When you look at the makeup of wheat, Amylopectin A, a chemical unique to wheat, is an incredible trigger of small LDL particles in the blood – the number one cause of heart disease. When wheat is removed from the diet, these small LDL levels plummet by 80 and 90 percent. Wheat contains high levels of Gliadin, a protein that actually stimulates appetite. Eating wheat increases the average person’s calorie intake by 400 calories a day. Gliadin also has opiate-like properties which makes it "addictive". Food scientists have known this for almost 20 years. Is eating a wheat-free diet the same as a gluten-free diet? Gluten is just one component of wheat. If we took the gluten out of it, wheat will still be bad since it will still have the Gliadin and the Amylopectin A, as well as several other undesirable components. Gluten-free products are made with 4 basic ingredients: corn starch, rice starch, tapioca starch or potato starch. And those 4 dried, powdered starches are some of the foods that raise blood sugar even higher. I encourage people to return to REAL food: Fruits Vegetables and nuts and seeds, Unpasteurized cheese , Eggs and meats Wheat really changed in the 70s and 80s due to a series of techniques used to increase yield, including hybridization. It was bred to be shorter and sturdier and also to have more Gliadin, (a potent appetite stimulant) The wheat we eat today is not the wheat that was eaten 100 years ago. If you stop eating breads/pasta/chapatis every day, and start eating chicken, eggs, salads and vegetables you still lose weight as these products don’t raise blood sugar as high as wheat, and it also doesn’t have the Amylopectin A or the Gliadin that stimulates appetite. You won’t have the same increase in calorie intake that wheat causes.

The good news is, studies have continually found that positive self-talk can dramatically improve mood, boost confidence, increase productivity, and more.

That a third of all employees want to leave their jobs but don’t tells us two things. One, it says that an uncomfortably high number of people would rather be working somewhere else, and two, that they see no other option to improve how they feel about their jobs beyond quitting. There is an alternative route, however. One much simpler and potentially more effective, and it doesn’t require us to quit our jobs. Quite the contrary. It requires that we stay. But that doesn’t mean we can get away with doing nothing. We will still need to change the way we do things when we show up at work. It will require us to turn some of our focus away from ourselves to give more attention to those to the left of us and those to the right of us. Like the Spartans, we will have to learn that our strength will come not from the sharpness of our spears but from our willingness to offer others the protection of our shields. Some say a weak job market or bad economy is the reason to stick it out, in which case leaders of companies should want to treat their people better during hard times to prevent a mass exodus as soon as things improve. And in a good economy, leaders of companies should also want to treat their people well so that their people will stop at nothing to help the company manage when the hard times return (which, inevitably, they will). The best companies almost always make it through hard times because the people rally to make sure they do. In other words, from a strictly business standpoint, treating people well in any economy is more cost effective than not. Too many leaders are managing organizations in a way that is costing them money, hurting performance and damaging people’s health. And if that’s not enough to convince us that something has to change, then perhaps our love for our children will. A study by two researchers at the Graduate School of Social Work at Boston College found that a child’s sense of well-being is affected less by the long hours their parents put in at work and more by the mood their parents are in when they come home. Children are better off having a parent who works into the night in a job they love than a parent who works shorter hours but comes home unhappy. This is the influence our jobs have on our families. Working late does not negatively affect our children, but rather, how we feel at work does. Parents may feel guilty, and their children may miss them, but late nights at the office or frequent business trips are not likely the problem. Net-net, if you don’t like your work, for your kids’ sake, don’t go home.

I wanted a healthier brain like hers, so I spent decades working to improve it.

Usual Frame: Your mood is determined by your internal thoughts. Reframe: You can improve your mood by completing meaningful tasks.

Inversions, aka being upside down, are anti-aging. They improve lymphatic drainage, up your energy and mental stamina, and lift your mood. Going upside down shifts organs a bit and reverses blood flow, which increases circulation to spots that normally don’t get as much “nourishment,” including the brain. Inversions also improve digestion and can relieve pain in the extremities. And they make you feel fantastic—high in the best, most natural way. You don’t necessarily need props to help you invert; any position where your head is lower than your heart counts (standing and touching your toes, for example). But props make inversions more fun and make it easier to stay upside down for longer.

The most visible feature of self-oriented perfectionism is this hypercompetitive streak fused to a sense of never being good enough. Hypercompetitiveness reflects a paradox because people high in self-oriented perfectionism can recoil from competition due to fear of failure and fear of losing other people's approval. Socially-prescribed perfectionism makes for a hugely pressured life, spent at the whim of everyone else's opinions, trying desperately to be somebody else, somebody perfect. Perfectionism lurks beneath the surface of mental distress. Someone who scores high on perfectionism also scores high on anxiety. The ill-effects of self-oriented perfectionism correlate with anxiety and it predicts increases in depression over time. There are links between other-oriented perfectionism and higher vindictiveness, a grandiose desire for admiration and hostility toward others, as well as lower altruism, compliance with social norms and trust. People with high levels of socially-prescribed perfectionism typically report elevated loneliness, worry about the future, need for approval, poor-quality relationships, rumination and brooding, fears of revealing imperfections to others, self-harm, worse physical health, lower life satisfaction and chronically low self-esteem. Perfectionism makes people extremely insecure, self-conscious and vulnerable to even the smallest hassles. Perfection is man's ultimate illusion. It simply doesn't exist in the universe. If you are a perfectionist, you are guaranteed to be a loser in whatever you do. Socially-prescribed perfectionism has an astonishingly strong link with burnout. What I don't have - or how perfectionism grows in the soil of our manufactured discontent. No matter what the advertisement says, you will go on with your imperfect existence whether you make that purchase or not. And that existence is - can only ever be - enough. Make a promise to be kind to yourself, taking ownership of your imperfections, recognizing your shared humanity and understanding that no matter how hard your culture works to teach you otherwise, no one is perfect and everyone has an imperfect life. Socially-prescribed perfectionism is the emblem of consumer culture. Research shows that roaming outside, especially in new places, contributes to enhanced well-being. Other benefits of getting out there in nature include improved attention, lower stress, better mood, reduced risk of psychiatric disorders and even upticks in empathy and cooperation. Perfection is not necessary to live an active and fulfilling life.

GET MOVING As stated in the 2018 Physical Activity Guidelines for Americans, research has shown a strong association between increased physical activity and a reduced risk of developing dementia and Alzheimer’s disease later in life, as well as general improvements in cognition. Exercise helps reduce inflammation, increase chemicals in the brain that boost mood and processing, increase blood flow, and improve oxygen delivery to the brain.

Faux self-care is a method—in the moment, going for a run might improve your mood, but it does nothing to change the circumstances in your life that led you to feel drained, energy-less, or down. On the other hand, the work of real self-care is about going deeper and identifying the core principles to guide decision-making.

However, the improvements to your mental health are even more valuable than these physical changes. Strength training has been shown to decrease anxiety and depression,5 in part due to the endorphins released during exercise, but also by improving sleep and exposing your mind to repeated physical stress.6 It also improves your mood and attitude by providing “an opportunity to overcome obstacles in a controlled, predictable environment.”7 Strength training creates a simple opportunity to accomplish a set of short-term goals in a controlled environment. The sense of accomplishment you feel when you achieve these goals increases self-perception and confidence. This confidence encourages you to aim

mumbo-jumbo in my head to tell me. And I definitely didn’t need Martina Crowe in there whispering it—she was the one doing the last message, in case you’re wondering. I dislike her enough outside my head, much less inside it. In fact, I think I’ll write an insulting poem about her… although, come to think of it, ‘Martina’ makes for a tricky rhyme.” Reynie, Kate, and Sticky glanced at one another with cautious optimism. Constance seemed to be feeling a little better. They all were, actually. They had spent the evening adjusting to the hidden-message broadcasts (there had been three more since Jillson’s class)—trying not to snarl at one another, or smash their fists on desktops, or slam drawers. Studying had been positively excruciating, like trying to read while someone bangs out an annoying tune on a piano—and with fingers on the wrong keys, at that. But an hour had passed since the last broadcast, and the children’s moods had improved. Which helped them focus on the fact that their situation, unfortunately, had not. The thing to come was getting closer. Mr. Curtain was not broadcasting his

Try out a bright light therapy lamp in the morning. This increases serotonin levels and improves mood.

It’s been about two weeks now and nothing special happened. I wanted to have some fun, probably go on an adventure with Herobrine or something. So, I texted him, “Heroboy,” (The nickname that I gave him) “I want to have some fun like have an adventure or something.” He replied, “why should i care go and do ur freakin stuff im not in a mood for adventure bruh” Yup. Texting was never Herobrine’s strong point. “dude u need 2 improve ur texting” I backfired. That got him good. “>:(”, Was what he sent as a reply. Hope you improve your texting and typing skills by reading these few sentences. Herobrine sent me a message, “is my texting better now.” Nope. “Nope,