Losing weight can be frustrating, especially when you’re putting in the effort but not seeing the desired results. Many individuals face this challenge despite eating a diet of healthy foods and exercising regularly. It’s crucial to understand the underlying factors hindering your weight loss efforts.

By exploring these sixteen hidden reasons, you can make informed changes to achieve your weight loss goals.

1 – Inadequate Breakfast and Metabolism May Mean You Can’t Lose Weight

Skipping breakfast may seem like a time-saving strategy, but it can have adverse effects on your metabolism. Not eating breakfast can lead to a sluggish metabolism, making it more likely for you to overeat throughout the day. Furthermore, skipping breakfast may result in increased hunger and cravings later on. Starting the day with a balanced meal that includes protein, fiber, and healthy fats can kickstart your metabolism and help control your daily appetite.

For instance, a study published by the American Journal of Clinical Nutrition found that participants who ate a substantial breakfast had a higher metabolic rate than those who skipped breakfast. They also expressed lower levels of hunger and cravings throughout the day. By fueling your body with a nutritious breakfast, you can support your metabolism and set yourself up for success in managing your weight.

2 – Overeating Healthy Foods

While eating healthy foods is essential for overall well-being, it’s still possible to overeat even when consuming nutritious options.

Foods like nuts, avocados, and olive oil, while beneficial, are high in calories. Overconsumption of these foods can contribute to weight gain.

It’s important to practice mindful eating and portion control, even regarding healthy choices. When you become aware of your calorie intake, you learn how to listen to your body’s hunger and fullness cues. That mindfulness can help you maintain a healthy balance.

For instance, a serving of nuts is typically around 1 ounce, which is approximately a handful. However, consuming more than one serving is easy without realizing it.

A study in the New England Journal of Medicine noted that participants who consumed nuts regularly had a higher caloric intake overall, which could contribute to weight gain if unaccounted for.

By practicing portion control and being mindful of your calorie intake, you can enjoy the benefits of healthy foods while still managing your weight effectively.

3 – Undiagnosed Thyroid Disorders May Mean You Can’t Lose Weight

Undiagnosed thyroid disorders can significantly impact weight loss efforts. Conditions such as hypothyroidism can slow down the metabolism. As a result, it becomes even more challenging to lose weight.

If you’re experiencing symptoms such as fatigue, hair loss, and sensitivity to cold, it may be worth talking with your doctor. They can check your thyroid function. Identifying and treating any underlying thyroid issues can help optimize your weight loss journey.

By addressing thyroid disorders with proper medical treatment, you can restore your metabolism to optimal functioning. You’ll also improve your chances of successful – and sustainable – weight loss.

4 – Distorted Perceptions of Portion Sizes

Portion sizes in today’s society have significantly increased, leading to distorted perceptions of what constitutes a standard serving size. The larger portions we encounter can consume more calories than our bodies need.

To manage calorie intake effectively, consider using smaller plates and measuring portions. By being mindful of portion sizes, you learn how to control your calorie intake and improve your weight loss.

For instance, a study found that individuals tend to eat more when given larger portion sizes, even if they are not physically hungry.

When you use smaller plates and bowls, you can visually trick your brain into perceiving a more significant portion. Thus, this habit can help you feel satisfied with less food. Awareness of portion sizes and mindful eating can contribute to better weight management.

5 – High Carb Diets and Insulin Resistance

High-carb diets can contribute to weight gain and insulin resistance. That may increase the chances of developing type 2 diabetes. Refined carbohydrates and sugary foods cause blood sugar spikes, leading to weight gain.

Do you need to regulate blood sugar levels better and support weight loss? Then, it’s crucial to balance carbohydrate intake with fiber-rich foods and lean proteins. This combination can help stabilize one’s blood sugar levels. It also promotes better overall health.

By lowering your intake of refined carbohydrates and incorporating more whole grains, vegetables, and lean proteins into your diet, you can manage your blood sugar levels and support weight loss.

6 – Hormonal Imbalances Can Mean You Can’t Lose Weight

Hormonal imbalances often play a key role in weight loss challenges. Hormones such as cortisol and estrogen can impact fat storage and metabolism. Chronic stress causes increased cortisol levels, promoting fat storage, especially around the abdominal area.

Additionally, imbalances in estrogen levels can affect weight management. If you suspect hormonal imbalances may be hindering your weight loss efforts, it’s advisable to consult a healthcare professional for evaluation and specialized treatment.

By managing stress through meditation, exercise, and self-care, you can help regulate your hormone levels. Thus, you will support your weight management goals.

7 – Chronic Sleep Deprivation

Chronic sleep deprivation can have adverse impacts on both metabolism and weight management. Lack of sleep disrupts hormone regulation, leading to increased hunger and appetite. It can also affect the production of leptin, the hormone responsible for signaling fullness. To support your weight loss journey, prioritize quality sleep. Try to get 7-9 hours of high-quality sleep each night. Setting a consistent sleep routine and creating a sleep-friendly environment can improve weight management.

One study found that participants who were sleep-deprived had increased levels of ghrelin, a hormone that stimulates appetite, and decreased levels of leptin, the hormone responsible for signaling fullness. That hormonal imbalance can lead to overeating and hinder weight loss efforts. By prioritizing sufficient sleep, you can regulate your hormones and improve your chances of successful weight management.

8 – Stress and Adrenal Imbalance

Stress and adrenal imbalances can significantly impact weight gain and hinder weight loss efforts. Chronic stress triggers the release of cortisol. That’s a hormone promoting abdominal fat storage. Elevated cortisol levels can make it challenging to shed excess weight. Managing stress through techniques like meditation, exercise, and self-care can help mitigate its effects on weight.

You can support your overall well-being and weight management goals by prioritizing stress management.

9 – Medications and Weight Gain

Certain medications, such as insulin, antipsychotics, and antidepressants, can cause weight gain or thwart weight loss efforts. If you’re taking medications and noticing changes in your weight, discussing it with your healthcare provider is essential.

They can evaluate the potential side effects of your medication and explore alternative options that may be more suitable for weight management. Adjusting dosages or switching to different medications can significantly affect your weight loss journey.

By working closely with your doctor, you’ll find the proper medication regimen that balances your health needs while minimizing weight-related side effects.

10 – Vitamin Deficiencies and Slow Metabolism

Vitamin deficiencies, such as D and B12, can contribute to a slower metabolism. Adequate vitamin intake is crucial for energy production and maintaining a healthy weight. If you suspect a vitamin deficiency may be impacting your weight loss efforts, consult with a healthcare professional to assess and address any potential deficiencies. By ensuring you’re meeting your body’s nutritional needs, you can support a healthy metabolism and optimize your diet journey.

By addressing any vitamin deficiencies through proper supplementation or dietary changes, you can support your metabolism. You’ll also improve your chances of long-term, successful weight management.

11 – Rewarding Yourself Can Actually Harm Your Ability to Lose Weight

Rewarding yourself too much for hard work can undo progress. While it’s important to celebrate achievements, relying on food rewards can hinder weight loss efforts. Finding alternative ways to reward yourself, such as getting a massage or buying a new outfit, can help you stay motivated and avoid derailing your progress.

For example, instead of indulging in a high-calorie dessert as a reward, you could treat yourself to a spa day or a new workout outfit.

By shifting your focus away from food rewards, you can build a better relationship with your food. You can also make continued progress toward your weight loss goals.

12 – Not Getting Enough Sleep

Not getting enough sleep can slow down metabolism and increase appetite. Sleep deprivation disrupts hormone regulation, leading to hormonal imbalances that can affect weight management. Prioritize sufficient sleep to support your weight management efforts. Establish a nightly sleep routine and create a sleep-friendly environment to ensure quality rest.

By getting enough sleep, you can regulate your hunger hormones and improve your ability to manage your weight effectively.

13 – Fluid Intake and Calorie Awareness

Fluids, including sugary drinks and alcohol, can add calories without realizing it. Being mindful of the calorie content in beverages is crucial for weight management. Opt for healthier options like water and herbal tea, which have zero or minimal calories. Monitoring your daily fluid intake can help you avoid excess calorie consumption.

When you start being aware of the calorie content in your drinks and choosing healthier options, you can reduce your overall calorie intake. Thus, you will better support your weight loss efforts.

14 – Meal Skipping and Metabolism Impact Your Ability to Lose Weight

Eating too little or skipping meals can also impede metabolism and lead to weight gain. Regular meals support stable blood sugar levels and help control cravings. Plan your meals and ensure a balanced distribution of nutrients throughout the day. You can support a healthy metabolism and optimize your weight loss journey by nourishing your body consistently.

So make sure you eat regular meals. It ensures you can maintain stable blood sugar levels and avoid overeating, ultimately supporting your diet goals.

15 – Long-term Sustainability of Your Diet

Restrictive diets can hinder weight loss and are often unsustainable in the long term. To achieve lasting results, focus on creating a balanced eating plan that includes an appealing variety of nutritious foods. Aim for a sustainable approach that you will maintain for lifelong health. By embracing a healthy lifestyle rather than a short-term diet, you can improve your overall well-being and achieve sustainable weight loss.

By adopting a balanced approach to eating that includes all food groups in moderation, you can enjoy a wide range of nutrients and sustain your weight loss efforts in the long term.

16 – Exercise Variation and Intensity

Varying your workouts and increasing intensity can improve weight loss results. Rotate cardiovascular exercises and strength training to optimize your weight loss efforts. Cardio exercises help burn calories, while strength training builds lean muscle mass, which boosts metabolism. Consulting a fitness professional can help you design a well-rounded exercise program that suits your needs and goals.

If you vary your workouts and increase the intensity, you can challenge your body and maximize your weight loss potential.

Final Thoughts on Uncovering the Hidden Reasons Why You Can’t Lose Weight, Even When You Follow a Diet

Understanding the hidden reasons you may struggle to lose weight is a crucial step towards achieving your weight loss goals.

Remember, seeking professional guidance can provide personalized recommendations and support. With a holistic approach to weight management, you can overcome these hidden reasons and achieve the healthy weight you desire.

Originally Published: www.powerofpositivity.com

The post 16 Hidden Reasons Why You Can’t Lose Weight appeared first on Table for Change.

However, when you come down with a cold, your body produces mucus to help clear viruses and bacteria from the body. When you blow your nose or cough, it eliminates many foreign invaders that can cause illnesses.

Most people rely on over-the-counter cold and flu medications when they feel sick. However, these don’t always work or may take a while to have an effect. When you can’t breathe and feel miserable, you want something that can provide immediate relief. That doesn’t mean you should give up medications entirely, but take them alongside other natural remedies that alleviate cold symptoms.

7 Natural Ways to Get Rid of Mucus

Below, we’ll give a few ideas for home remedies that can eliminate the excessive build-up of mucus.

1. Eat soups and spicy foods to eliminate mucus.

People have eaten chicken soup and other broths for centuries to ease cold or flu symptoms. What makes hot, comforting soup so appealing for someone trying to restore their health? Chicken soup, in particular, contains many vitamins, minerals, and antioxidants that can help fight infections. It’s also rich in electrolytes and fluids that can protect you from dehydration if you have stomach flu or a fever.

Finally, studies show that warm or spicy foods can act as a decongestant, helping to unclog your sinuses and flush mucus out of the body. So, whether you have covid-19, a cold or flu, or a sinus infection, try making a warm, comforting chicken soup or spicy meal. You’ll start feeling better once you clear trapped mucus and phlegm from your sinus cavities. However, spicy foods may exacerbate nausea and bloating if you have an upset stomach.

2. Drink hot tea.

Like chicken soup and other hot foods, a warm beverage can help flush excessive mucus from your nose. Tea contains many natural herbs and polyphenols to boost your immune system and reduce inflammation. Virtually any tea can ease cold or flu symptoms, even those containing caffeine, since studies show they don’t cause dehydration.

Look for teas that contain peppermint, lemon, echinacea, elderberry, turmeric, and ginger, as these have potent antioxidants that improve health. Peppermint can help loosen stubborn mucus because of a compound called menthol, a common ingredient in cough drops. Menthol can help you breathe more easily and open up your sinuses.

3. Relax in a hot bath or shower.

Nothing feels better than standing in a hot shower with a cold or flu. The steam opens up your airways and helps clear excess mucus from your nose and throat. The warm water can relieve pain if you have sinus pressure or sore, achy muscles.

Finally, a soothing bath or shower promotes relaxation and temporarily removes your mind from being sick. Shower at night when cortisol levels naturally increase for the most pronounced effect. Since cortisol suppresses the immune system, you might notice more severe symptoms at nighttime.

4. Don’t take too many decongestants.

When you struggle to breathe and blow your nose endlessly to no avail, you naturally want instant relief. It’s tempting to reach for the decongestants every time mucus accumulates, but this can worsen the problem. While decongestants dry out the sinuses and alleviate a runny nose, they can also make it more challenging to eliminate mucus. You might grow weary of blowing your nose, but it’s your body trying to flush out a virus or bacteria.

5. Stay hydrated.

It’s hard to remember to drink enough water, especially when you have a cold or flu. However, keeping hydrated will help thin mucus and make it easier to eliminate from your body. But blowing your nose frequently can cause fluid loss, making it even more important to increase your water intake. Especially if you have a fever, it’s essential to remain hydrated and take electrolytes to help your body retain fluids better.

6. Try eucalyptus oil or vapor rubs.

Many people use chest or vapor rubs when coughing and excessive mucus. These creams and lotions help break up mucus and make breathing easier. Some contain eucalyptus, which studies have shown can fight bacteria, reduce inflammation, and ease cold and flu symptoms. You can either rub eucalyptus oil on your chest or place drops in your diffuser to flush mucus and improve your breathing.

7. Go for a short walk.

We don’t blame you if you’re scratching your head in confusion at this one. For most people, exercising is the last thing they feel like doing when they’re under the weather. However, sitting in bed all day only prolongs sickness by blocking the natural energy flow in your body. Going on short walks around your neighborhood is essential to keep that energy moving. Just 10-15 minutes of fresh air and sunlight can improve your mood and help break up trapped mucus.

Vitamin D from the sun can help protect against respiratory infections and strengthen your immune system, according to studies. Also, other research found that exposure to sunlight can reduce the risk of severe coronavirus infections. People living in areas with ample sunshine, high humidity, and high temperatures, mainly, had fewer virus infections

Final Thoughts on Natural Remedies to Eliminate Mucus

Perhaps the most annoying, dreadful symptom of the common cold, having excessive mucus, can make you desperate for relief. You might rely on decongestants when your nose feels clogged and you can only breathe through your mouth. While OTC medicines can provide relief, they often have unwanted side effects like insomnia, anxiety, and high blood pressure.

If you want natural remedies for cold or flu symptoms, try drinking warm tea, eating chicken broth or spicy foods, and taking a hot shower. Other ways to reduce mucus include going for a walk, drinking plenty of water, and using eucalyptus products. Hopefully, these home remedies will help you kick your cold to the curb and feel better in no time.

Originally Published: www.powerofpositivity.com

The post 7 Ways to Flush Mucus From Your Body (Without Medication) appeared first on Table for Change.

If you want to make their lives easier, give the gift of ready-made dinners and tea subscriptions. If they need a good laugh during a sh*t day— send over a Dammit Doll or Calma Llama Stress Toy. Surprise them with self care gifts like matcha masks, essential oil diffusers and cozy pajamas. There is nobody, man or woman, who doesn’t need something to make them forget the daily grind of life these days— not to mention the news cycle.

And if you need a moment of de-stressing yourself, just ask your new work-wife, Google Assistant, to help out. While it can’t officially babysit or pack you for a beach vacation, it can remind your husband to take out the trash, play you soothing spa music, find a step by step recipe video and even help with nightly story time. Yes! It will read to your kids so they can leave. you. alone.

Best Stress Relief Gifts

Ravensburger 1500 Piece Puzzle- One Dot at a Time

Just take it One Dot at a Time and this puzzle will have you relaxed— or at least refocused. You can’t help but forget all of the day when you’re sorting these gorgeous colors into groups and then finally putting them into place. The satisfaction that comes with completion is mind-blowing, and totally G rated.

Animals Drinking Coloring Book

Why yes, that is a llama enjoying a cocktail on the cover of this coloring book. Spend some time coloring whimsical scenes of animals drinking. We promise you’ll at least feel a little bit more relaxed in 30 minutes or less.

Aromatherapy Stress Relief 3-Wick Candle

This time of year, we usually can be found at Bath & Body Works, smelling all the lotions and candles and hoarding some for ourselves. Since going to the mall isn’t the same this year, it’s OK to skip the experience but still stock up on your favorite Bath & Body Works candles. We love this Eucalyptus one from their Aromatherapy line, since it makes us feel as though we’re at the spa again.

Google Nest Hub

The Google Nest Hub is here to make life simpler for all mamas. Just yell at it (and don’t even feel bad) to get the weather, cooking videos, your schedule and even a video call to your bestie. Need some relaxing music? Just say, “Hey Google, play relaxing spa jams.” Don’t stop there, use Family Bell to get your kids school schedules in order and Megaphone to call all family members to the kitchen when you actually want them there for dinnertime. Need a laugh? It tells jokes, too.

It Will Be Alright Again Mug

In case you need a reminder (we all do) while you drink your morning coffee or tea. Remember: This is all temporary.

RENWER Essential Oil Diffuser

If you don’t have an oil diffuser at your desk, (or living room/bedroom — wherever you spend the most time) you’re missing out. Aromatherapy is one of the best ways to ease stress and anxiety, and with just a few drops of your favorite essential oil (this is our favorite starter set), this humidifier (which comes with a remote control!) will contribute to a totally different headspace.

Aromatherapy Shower Steamers

No bath? That’s okay, we gotchu. This set of shower bombs provides the same aromatherapy as a bath bomb or bubble bath would. This set includes the following scents: lavender, menthol/eucalyptus, vanilla, watermelon, grapefruit and peppermint.

Nightly De-Stressing Face Cream With Lavender and CBD

Bota is our newest CBD skincare obsession. Infused with potent ingredients like CBD and lavender, this natural face cream reduces redness as well as fine lines and wrinkles. Research suggests that CBD may play a role in helping reduce overall inflammation, including skin. Whether you’re dealing with a breakout or just seasonal irritation, CBD could be the key to bringing that down and giving you bright, nourished skin. It’s important to do your research and buy the most highest-quality CBD products though. We can vouch for Bota’s formula and effectiveness!

MYXfitness The MYX Plus At-Home Bike System

There’s nothing more relaxing than how you feel post-workout so we’re bringing the gym to you! The MYXfitness Plus is not just a stationary bike, but an at-home fitness studio. Join motivational coaches to get you through a sesh of cycling, cross-training, floorwork or mind-body classes. Yes it’s a lot less pricey then that other brand, plus nowhere near as intimidating. You’re not competing against anyone else with MYX, this is all for you, mama.

Vitruvi Stay Diffuser

You don’t need to be in a spa to savor the light scent of essential oils flowing through your house all day. The Stay diffuser works for up to 18 hours in spaces up to 700 sq ft. Your home office, bedroom or entire apartment can smell like Sleep, Boost, Dusk, or your own choice of peace and calm.

LensDirect Amber Nighttime Glasses

It’s hard to put down the screens, even at night and even though we know we should. LensDirect’s Nighttime Glasses have an amber tint, which helps block blue light (more than blue lenses) and relax the eyes. Their virtual try-on feature makes online eyeglass shopping simple (and fun) so choose your frame and go with amber for your night-time wind-down routine.

Barefoot Dreams CozyChic Barefoot In The Wild Throw Blanket

That Barefoot Dreams robe you are in love with also comes in a blanket just in case you take off your robe for a few minutes from time to time. This company owns the term softness with their CozyChic knits, which feel so good, you can bet all the family members will try to snag these for themselves. The soft animal print marks it as yours, although you can go for alternate prints and solids for the others.

Herbivore Botanicals All Natural Coconut Milk Bath Soak

Sprinkle a few spoonfulls into your tub and get ready for a relaxation moment. Herbivore’s Coconut Bath Soak smells so good (coconut and vanilla) and leaves your skin feeling ultra soft thanks to the coconut milk powder. This all- natural product has none of the bad, lingering ingredients found in other bath products, so you know it’s safe, effective and 100% ethical.

Madefor 7 Day Hydration Kit

When the founder of Tom’s founded Madefor, his hope was that we could all join him on a 10 month journey to wellness. We may not be ready to start the voyage (although we’d really like to), but we can certainly get started with this Introductions Kit. Through the challenge of hydration comes a few moments of mindfulness in our otherwise busy days. Use the beads on the water bottle to show your water success and by day 7 you can feel the awareness of how being hydrated helps you feel better and yes, more relaxed.

The Original BUDDHA BOARD Relaxing Water Painting Kit

There’s a reason we’re seeing so much of painter Bob Ross these days, painting is relaxing and we all need some of that. The Buddha Board gives you the zen feeling of painting with watercolors, with no mess or clean up. Fill the stand with water, dip in your bamboo brush and start painting. You create rich, Japanese looking images that disappear just as they are complete (when they dry). The Buddha Board teaches you the art of letting go, but we think it’s about getting to try again. You may not be Bob Ross quality, but here you get the fun and relaxation of painting without having to hang not-so-great pieces all over your house.

Neck, Shoulder, and Foot Massager

If it’s been close to a year since you’ve last went out and treated yourself to a professional massage, bring the massage to you with this neck, shoulder, and feet pillow massager, which really works on those sore and ache-y muscles. It heats up, too, which helps loosen up tight muscles and soothes while it massages.

Hey Girl Herbal Tea Sleep Aid

If you’re looking for a nightly tea that’ll help wind you down after a stressful day, we love Hey Girl’s herbal tea which has powerful (but all-natural) ingredients like valerian root, catnip, and chamomile which will help make you very, very sleepy.

LUMI Keys 1 Wireless Keyboard System

Whether you’ve seriously (or not so seriously) been wanting to learn to play the keyboard, you can now do it stress-free and totally from home. No teacher required, you can choose from hundreds of your favorite songs (Beyonce to the Beatles) on the Lumi app and get started with the light-up keyboard. There are also more than 150 interactive lessons to learn chords, notes and scales. Sit back, relax and start playing— on your own terms.

Nest the Easy Breather Adjustable Bedding Pillow

You’re never going to feel relaxed with a crappy, old pillow. Nest’s adjustable pillow means you can customize the fill to your liking— soft or firm, high or low— you do you. The filling is a proprietary blend that mimics down and feather pillows, making it 100% hypo-allergenic.

Out Of Service When Lit candle

Sometimes you just gotta say no, “mom is out of service”.  This candle comes in scents like Go-Ask-Your-Dad Vanilla, Zen AF, The Next-Best-Thing to Clean Laundry, and more sassy scents. Light the candle, lock the door and do you. Alone.

UGG Ansley Slipper For Women

When your family and friends ask what you want for the holidays, send over this link and color choice. There’s no way you can relax if you’re not in your coziest slippers, which very well may be your WFH shoes of the year. UGG’s Ansley slipper is furry and warm, with a rubber outsole just in case you do need to step outside of the house.

Unicorn Puzzle

Zen out and spend a few hours a day working on this fantastical unicorn puzzle. Ravensburger creates some of the best-selling puzzles around, so you won’t be disappointed when you finally finish this one up. Not only will you be feeling the weight off your shoulders, but you’ll have a masterpiece you may wanna frame. Seriously!

Hatch Restore Sound Machine, Smart Light and Personal Sleep Routine

Yes you can use this for basic “white noise,” but it does so much more to help you relax. With multiple settings (app based) you can set the sounds and color to help you get and stay sleepy. Perhaps you’d like 10 minutes of wind chimes during nighttime reading before a meditation walks you to sleep? Or maybe ocean waves for turn-down with a light blue glow to the room? You customize your routine, which can also include a beautiful faux sun-rise to perk you up before the winter sun actually does.

Rocketbook Panda Planner- Reusable Daily Planner Executive Size

Don’t stress about your schedule— it’s all written in your planner! Think it’s old school? No way, not here. This reusable planner is the last one you’ll ever need to buy. Write on the pages with the included Pilot FriXion pen and erase when the day/month has passed with the microfiber cloth. Take it a step further by scanning your pages and you’ve got your notes in the digital cloud. Almost 2,000 reviewers give this a 4.6 rating— they love the ease of use and the stress-free uploading through the Rocketbook app.

Wildling Body Gua Sha Aura Collection with Dry Brush

Based on the brand’s best-selling facial gua sha system, the Wildling Aura Collection is the ultimate self-care kit for every woman you know (yourself included). The four-part system includes a dry brush, body serum, body oil and the Aura Stone. Scrub off dry skin and all your stress next shower and you’ll get why this brand’s best seller- the facial gua sha system- has sold out on Credo 10 times. This 4,000 year old traditional Chinese medicine technique still works wonders.

LEGO Art Andy Warhol’s Marilyn Monroe

LEGO Art was especially designed for adults to de-stress and relax. We already know it has soothing powers on the kids, so now it’s our turn. The four LEGO Art sets let you re-create images of Andy Warhol’s Marilyn Monroe, The Beatles, Star Wars The Sith and Marvel Studios Iron Man. You can listen in on custom-created soundtracks along with each one. After you complete the set, display it as art work in your house. This is self-soothing at its best, and something you can appreciate or re-create again over time.

Lanz of Salzburg Classic Flannel Pajama Set

Lanz of Salzburg has been cozying us up with their flannel pajamas for over 50 years and their Tyrolean pattern (seen here) is a classic. These pajamas are so soft that they may become your winter WFH staple (they’ve got pockets!). Sorry to your honey if they were hoping for more skin— this is so not about them, though.

iFox iF012 Bluetooth Shower Speaker

Sometimes shower time is the only time we get to relax, so let’s make it a long one. Suction this wireless, bluetooth speaker and listen to anything you want (no Kidz Bop here). This speaker can also be used outside and anywhere else, but let’s make each shower feel like the spa you used to visit back in the day. More than 8,000 reviews attest to the 4.5+ rating of this little gem.

Nutrition for Longevity Ready Made Meal Delivery Kits

Full days of meals delivered? Now that’s a real gift. Once you sign up for Nutrition for Longevity’s meal plan of choice (vegan or pescatarian), you can relax and know fresh meals will be waiting for you in the fridge. The Ready Made meal program offers three full or partial days of at least 10 servings of fruits and vegetables, 25 grams of fiber, and less than 30% of calories from fat daily. We love the ease, simplicity and amazing taste of these breakfast, lunch and dinner meals (plus snacks) that give us less cooking time and more time to relax.

Tea of the Month Club

No decisions = no stress, right? This monthly tea box shows up right at your door with two unique, hand-crafted tea flavors each month. Receive 20 tea bags of each type, and enjoy day after day of quiet, relaxing tea-drinking before bedtime. (We can’t guarantee the quiet, but at least some great varieties of tea.)

Whish Blue Matcha Restoring Face Mask

Talk about stressed skin…this mask detoxifies, moisturizes and smooths thanks to ingredients like blue matcha, cupuacu seed butter, and cucumber extract. Apply this generously anytime you need a pick me-up and don’t worry about forgetting the time— the blue fades to let you know your skin is ready.

Safety 1st Stay Clean Air Humidifier

Stress is coming from everywhere these days, including our air. You can breathe free at home with this top notch humidifier from Safety 1st. This compact, cool-mist humidifier requires less cleaning and stays cleaner longer with help from antimicrobial LED technology that kills 99.9% bacteria and prevents mold growth.

Tommy John Unisex Dri Release Hooded Terry Robe

Tommy John is known for comfort (the best men’s underwear hands down), so this unisex robe is a welcome addition for both of you this season. We love the hood and the pockets (hello!), as well as the tie-front close and glasses loop (you know who you are always losing your glasses). It comes in two colors so there’s no confusion over whose is whose, so mark us down for one of each navy and grey.

vVardis Oral Care Regimen Set

Do not stress about getting to the dentist— you can take care of daily oral care and teeth whitening at home. vVardis’ new oral care set, made in Switzerland, is the first FDA approved whitener that’s good for your teeth. This set comes with a toothbrush (made from Alpine Beech), toothpaste, fluoride mouthwash and whitening gel created to safely fight cavities, whiten teeth and protect from acid erosion.

Bella Programmable 6 Quart Pressure Cooker and Steamer

Home cooked meals has us all stressed out these days— just when you finish one it’s time to start prepping for another! For those of you who haven’t tried a pressure cooker yet, trust us, it’s a stress-reliever. Throw everything in, lock up that lid, and let it cook (quickly). Need some dinner ideas? Tiller & Hatch has pre-made pressure cooker meals freezer ready— meaning there’s literally no work involved in making a great family-sized meal.

C’est Moi Sugar & Butter Bath Body Set

Who wouldn’t enjoy a Sugar & Butter body scrub and body butter set? Nobody! Teacher, friend, sister, mom, daughter…they’d all love a little luxury from C’est Moi with a gift set that will leave skin feeling smooth and bathrooms smelling delicious.

Savino Wine Saver Preservation System

Don’t worry, your wine from the other night is still fresh! If you’re like most of us who can’t finish a bottle of red or white at one sitting, Savino’s carafe will be your life-saver. Pour your remaining wine into the carafe, lower the float, and add the cover for ultimate preservation. This keeps your vino fresh for up to 7 days. Whether a bottle lasts you a day or a week— we don’t judge— we know you want it fresh.

Custom Photo Sherpa Blanket by Collage

Add a custom pic to a yummy blanket to relax with every chance you get. This sherpa blanket (also available in fleece or a woven) is super cozy and luxurious (yes, we’ve snuggled with them ourselves). You can create a collage of family memories or of your favorite travel locations— all of which will make you feel happy and relaxed.

Bioeffect Imprinting Hydrogel Face Mask

Made in Iceland, these hydrogel masks provide ultimate hydration for stressed out skin. Put the gel coated mask on and let it soak in while you’re in the bath, reading a book or washing the dishes. Pair it with the EGF super-hydrating serum and moisturizer for serious skin soothing 24/7.

Don’t let gift-giving stress you out.

Originally Published: www.scarymommy.com

The post 37 Best Gifts For Stress Relief When You Need A Reminder That Everything Is Temporary appeared first on Table for Change.

Thinking back to grade school, most of us were encouraged to take naps, and then somewhere along the line, napping got a bad rap, especially at school and work environments. However, it’s really, seriously good for you, and science proves it.

According to Lifehacker, there is an expanding body of research showing that napping actually bolsters creativity and improves intelligence. In fact, some forward-thinking companies have welcomed snoozing as part of their day-to-day lifestyles, even offering comfortable nap rooms for workers (hint hint, bosses of America).

Also, The National Sleep Foundation says that it’s in our DNA to take naps. Seriously. More than 85 percent of mammals (including humans) are “polyphasic” sleepers, which means that they sleep for short spurts throughout the day. You can’t argue with evolution.

However, whether or not you have a work-approved nap in your future, there are ways to maximize those lazy weekend afternoon sleep sessions. Here’s how:

Learn How To Make The World A Better Place Through Your Own Happiness

1. Stay True to Your Circadian Rhythm

The length of your nap is important too. If you sleep too little or too much, it can mess with your natural circadian rhythms and leave you feeling groggy (which is what you’re trying to avoid in the first place). Most people enter the REM stage of sleep at around 45 minutes into their sleep cycle.

That means that even though an hour-long nap might seem like a logical choice, you could wake up right in the middle of REM sleep. Shoot for a cat nap (20 to 30 minutes) or a nice long nap (90 minutes) to avoid doing this.

2. The Afternoon is the Best Time for Your Nap

You know that feeling you get around 2:30pm? It’s usually an hour or so after lunch. Your eyes start to feel heavy and you start dreaming of a soft pillow to lay your head down.

There’s a reason why we all tend to get more done in the morning— we are biologically programmed to work in the morning and then start to wind down in the afternoon, making it the perfect time for an afternoon nap.

Napping Facts:
Clear Thinking
Increase Alertness

3. Make Your Bedroom a Great Place for a Nap

Your bedroom should be a welcoming, warm and comfortable place that’s quiet and peaceful so that you can ease your mind and doze off. That means that you should leave your screens (TVs, laptops and tablets) at the door, invest in some excellent bedding and pull those curtains and drapes shut.

4. Eat (And Drink) Well

A lot of the reasons people tend to have issues feeling sleepy are related to eating properly. Just like any other human function, sleeping requires nutrients. In fact, your organs are usually hard at work repairing themselves and restoring energy to your system as a whole.

You should eat well throughout the day before your nap. According to the Cleveland Clinic, complex carbohydrates (like whole grain cereals and breads), lean proteins like fish and chicken, healthy fats, certain drinks like chamomile or peppermint tea and fresh herbs like sage and basil all have sleep-inducing effects.

Also Read: How Women’s Sport Can Conquer Body Image

5. Don’t Stress

It’s OK if you don’t fall asleep immediately— after all, everyone has things on their mind and it can take a few minutes to relax and lull off into slumber. Just close your eyes and think of something relaxing: the beach, a string quartet, a big bowl of ice cream … whatever eases your stress, take your mind there and start to relax.

Chances are, you’ll be asleep in no time. Some expert nappers also swear by meditation as a way to wind down for sleep, so try some breathing exercises if you are having trouble settling your mind.

Napping Facts:
Decrease Stress
Improve Memory
Enhance Creativity

6. Set an Alarm!

You can’t nap all day — after all, there are things that need to be done and schedules that need to be fulfilled. Plus, there is such a thing as too much sleep.

Be sure to set an alarm in in concordance with your REM sleep so that nothing is thrown off and you can still enjoy the remainder of your day relaxed and refreshed.

Napping is one of life’s great joys. Be sure to follow these excellent tips for a great nap!

Source: A Helpful Article From HuffingtonPost

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The actions for overcoming heavy thoughts are always open to you. They fall under the category of coping skills. If you have few coping skills, you will be affected by external forces, and the mind’s roaming fears and doubts. If you have strong coping skills, you will have strong boundaries and resilient emotions. This is why two people can go through the same crisis, and one will be crushed while the other bounces back. The better you can cope, the less influence heavy thoughts will have over you.

Let’s look at a few of the best and easiest coping skills you can develop starting now.

1. Avoid External Stressors

Dark thoughts usually occur under stress, and if you can, you should get away from the stressor, whether it’s a negative person, a tense situation at work, or bad news on TV. Dark thoughts set in when they are reinforced, so don’t let anyone or anything reinforce your bad mood if you have the choice to push back.

2. Keep Company with Positive, Optimistic People

We all have friends and family members who are downers. They are pessimistic or complaining; they insist on seeing worst-case scenarios and failure around the next bend. Inertia keeps you from walking away from these people, and sometimes you’re stuck in situations you can’t escape. But you can cultivate friendships with positive, optimistic people. Sociological studies have shown that you are more likely to adopt positive attitudes and behavior if you keep company with friends who already display them.

3. Practice Being Centered and Detached

Being detached can be a positive state; it’s not the same as being indifferent or bored. Instead, you are centered inside yourself, which allows you to view situations as a witness, without being swayed or emotionally rattled. Detachment develops naturally through the regular practice of meditation, because once you experience the centered, quiet, unshakable level of your mind, you easily learn how to return there at will.

4. Catch Your Negativity Early

Once you are sunk deep in gloom or anxiety, it’s more likely that you will find it hard to lift yourself up. So be on the lookout for the first signs of negativity. As soon as you spot a mood shift toward irritability, anger, frustration, worry, or pessimism, pause immediately. Take a few deep breaths and center yourself. Let the emotion pass, and get yourself somewhere quiet and pleasant, such as going outdoors for a walk.

5. Develop a Supportive Inner Dialogue

About 75 to 80 percent of people talk to themselves in their heads, and a small minority even hear inner conversations. When the voice in your head starts saying things that induce worry, fear, anger, guilt, shame, or lack of self-esteem, pause for a moment, and say to the voice, “That’s not me anymore.” Repeat until the dark thoughts depart. You might also try, “I don’t need this anymore. It doesn’t serve me.”

6. Try a “Thought Replacement” Strategy

A technique that lies at the heart of cognitive therapy (an approach that addresses thoughts and beliefs rather than feelings) is to question negative thoughts by asking if they are actually true. For example, if you are beginning to feel frustrated and think, “What’s the use? Things never work out,” test these thoughts against reality. You say to yourself, “Actually, things sometimes do work out for me. I have succeeded by persevering. This might be one of those situations.”

The secret here is to be specific and honest with yourself. When any negative thought arises, you challenge its validity. Instead of “No one loves me,” you replace that thought with “My mother loves me, and my good friends. I’m not helping myself by exaggeration and self-pity.” Once you get accustomed to a thought-replacement approach, you’ll be amazed at its effectiveness. Moods follow thoughts, which is why discovering that your bank account is bigger than you thought makes you cheerful, while discovering that your credit card balance is twice as high as you thought makes you feel uneasy.

7. Get “Sticky” Emotions to Move

Negative feelings have a mind-body connection, which you can feel physically. After a bout of getting angry or crying, it takes a while before your body settles down. This is due to various hormones, the stress response, and other biochemicals that do not clear immediately. You can help the clearing process by various means:

* Taking deep steady breaths
* Lying down and resting
* Walking outside
* “Toning,” the technique of letting spontaneous sounds arise as they will (low groans, moans, shouts, etc.). This technique must be demonstrated in person to get the knack of it.
* Deep, repeated sighs

Everyone needs to have a set of coping skills, and these are among the most useful and effective. Heavy thoughts don’t have to cloud your day. You have good choices for how to lift yourself out of them.

The post Heavy Thoughts? Lift Yourself Up appeared first on Table for Change.

It’s easy for goal-driven individuals to get engulfed in the project at hand. This is understandable and much of the reason they so often succeed. However, there is a specific relax time that is not only good for you, but also good for your goals: meditation.

You might be thinking you don’t have time to sit around and meditate or you can’t turn off your thoughts. The truth is, you do have time—if you choose to make the time. A meditation practice doesn’t have to take a lot of time. In fact, there are some easy ways for you to include it into your busy life, no zen room needed.

1. Road Warrior

You’re called a warrior for a reason. You have fought traffic, road rage, weather, long hours, flat tires, and break downs. The question is: Were you trained for this? Probably not. You were taught the basics of driving, but there is a lot more to deal with that how well you handle the wheel. Meditation can be a tremendous help in fighting it all:

*Pull off the road.
*Turn off the radio.
*Hear that? That’s your breath that you may not have heard for a few hours now.
*Take a few minutes to breath in and out your mouth slowly, with intention of filling up your lungs. Listen to the sounds of your personal life force.

Before taking off again, remind yourself that no matter the situation, you are safe. Often you become impatient with how long it can take to get from point A to B. Relax and remember how many more goals can be met when you’re unhurt.

2. Visualizing

What is the end goal? Can you see it? Most ambitious people have great vision. Take that into your meditation practice. This will help you manifest the outcome while you do something great for your health as well. This step is super simple:

*Sit in silence or with music on a low volume.
*Close your eyes.
*Build the vision in your mind like a piece of art, one piece at a time.
*Enjoy the view for a few moments. If random thoughts arise, you may repeat one of the affirmations covered above.
*If you love to draw, take this step to another level and draw your vision, which is also a form of meditation.

3. Indoor Elements

All humans love the elements. Fire, water, earth, space, and wind just make your soul happy. Which one is your favorite? Start there and bring it into the office! Do you love fire? You don’t have to wait to enjoy it until you go to your friend’s bonfire night. There are multiple, inexpensive ways to have a fire, flowing water, or visions of space in your office.

*Choose your favorite element to create inside.
*Stop for five to 10 minutes a few times a week to just observe your creation. Watch each flicker of light or stream of water.
*Use various affirmations for each element as you watch. Fire may be a transformation statement as water may be nurturing or cleansing.

4. Becoming a Vessel

You may have heard the saying, “you cannot pour from an empty vessel.” Many ambitious people focus so intensely on the goal in front of them they neglect to refill. This can be fixed through a simple meditation. Whatever it is you feel you need more of, allow the universe to supply:

*Close your eyes and imagine the top of your head like a battery and a charger. Use a visual guide of when you plug in your phone and see the juice start rising to the top.
*The universe is your energy, healing, and source of “juice” for all you need.
*Repeat a mantra here like “I am ______” (whatever you are wanting to receive).

5. Desk Time

More than likely, you spend a significant amount of time at a desk. Whether researching, emailing, or invoicing, today’s world of work requires a lot of tech time. Sitting for long periods can be rough on your body—all the tabs and tasks can overwhelm the mind. Taking a mental break for five to 10 minutes for a short meditation can actually be productive to the current goal. You will restart with a more relaxed mind, less tension in the body, and possibly an epiphany toward the mission.

Here’s how to do it:

*Put your computer on sleep mode.
*Set a timer for five to 10 minutes.
*Find your most comfortable position in the chair.
*Allow your arms to relax and rotate your neck down and around, rolling the stress away.
*Think silently to yourself affirmations such as “I am successful”, “I am productive”, “I am healthy”, “I am a leader.” Choose any sentence you would like and repeat it slowly. After each repetition, increase the time before starting the sentence again. If another thought comes into your mind, just observe it, and begin your chosen affirmation again.

6. Team Time

Introducing and encouraging your coworkers to meditate as well is productive for everyone. Meditation is crucial to the manifestation process. If you are all meditating, think of how much faster and smoother it will be to arrive at each goal marker. Your team will be more patient with themselves, each other, and clients. They will build an intuitive process that can help decrease mistakes, increase productivity, and give a deeper understanding to challenges. This is certainly a win-win for each individual and the team.

Provide them with this article, share with them how it is affecting your life, and be a “reminder system” on occasion as well. If a coworker says, “hey, did you meditate yesterday?” it helps keep each other on track.

7. Lunch on the Lawn

Any opportunity that you have on your lunch break to get outside, take it! Did you know you can meditate with your eyes open? After your meal, sit for five minutes—this is good for the gut and your mind:

*Set your eyes on something in view: a bird, a tree, or a couple enjoying a date.
*Look with intention, using the same precision you use when reading each word carefully on an important email or spreadsheet. Except now, you are in the moment—your mind is actually where you are instead of back at the office or running through the script of the next meeting. What is happening right in front of you?
*Notice your breath and the calmness of your body as you enjoy this real-life, present moment.

8. Chakra Power

Goals require more than just hard work. Energy behind the work can be more important than the amount of hours. Our intentions and daily practices of keeping a higher vibration is the real work. Once this becomes a daily routine, you will notice goals manifesting with more efficiency.

If you are not familiar with what a chakra is, read about it here. When working through all chakras, start at the bottom and work your way up. You may also target specific chakras if you’re looking to gain the benefits from that area or increase its liveliness. There are many aspects to chakras, but this article will stay focused on utilizing them for goals:

*Root (Muladhara) Chakra is located at the base of the spine. This chakra is your foundation. You cannot build an empire without a strong foundation, right? This energy center is responsible for your sense of feeling safe, grounded, and stable. When out of balance, you may try to manifest from a survival mode subconsciously. A meditation for this area can be done by giving attention to the very bottom of your spine with eyes closed. Visualize the color red and imagine your spine connecting to the earth like tree roots. A mantra for this area could be, “I am a survivor” or “I am safe.”

*Sacral (Svadhisthana) Chakra is located two inches below your belly button. Here is where your creativity comes from, an important aspect while striving for destination. Maybe you need some creative new marketing ideas—this would be your go-to chakra. Color here is orange. You will do the same meditation technique as with the root, but use the mantra of affirmation of something like, “My ideas are unique and gain the attention that is needed.”

*Solar Plexus (Manipura) Chakra is located two inches above the belly button. Here is where your personal power, confidence and true sense of self-worth arises. If this chakra is out of balance, you tend to second-guess yourself, hold your head a little less high, and overthink the small things. The color is yellow and a good mantra would be, “I am powerful by the divine way” “Courage is my nature” or “Strength comes to me easily.”

*Heart (Anahata) Chakra is located in the center of the chest and the color is green. Naturally, this chakra is in charge of love, emotions, and feelings—something that is often shunned and outcast in the business world. As previous generations were told, it’s weak to show emotion. The world may be changing, but the programming can still be there. You may feel it is better to have a “harder” exterior at work. This can take its toll on your mind, body, soul, goal outcomes, physical health, and connection to other humans in general. Remember, you can be firm, yet loving; fair, yet gentle. Use this mantra: “Genuine love is always the right path.”

*Throat (Vishuddha) Chakra is located in the throat with the color blue. As a person with an ambitious drive, communication of what you need, want, and envision are vital aspects of who you are. However, it’s important to remember that everyone processes words and life from their own perspective. Your sentence may mean one thing to you, but something completely different to an employee. Focusing in this area will help with communication so that all understand clearly, allowing the universe to speak through you. A good mantra for here is something like, “All ears hear me with comprehension.”

*Third Eye (Ajna) Chakra is located between the eyebrows with a color of indigo. This chakra is your intuition—that gut feeling is first processed in this area of the mind. If you don’t give this area attention on a regular basis, you may begin to allow your doubts and subconscious to move in, thinking they know better. The intuition is always correct. This is your personal GPS system to any and all manifestations, safety, and alignment. A good mantra for the ajna is “I receive messages clearly, with an understandable difference of my thoughts versus the gifts of my higher self.”

*Crown (Manipura) Chakra is located above the head with a color purple, sometimes also shown as just bright light. This chakra is not only a connection to your higher self, but also the feeling and awareness that you are connected to all things. When you process from this area, you strive to create a world better for all things on this earth. From humans, plants, animals, water, air, and space, you know that what you do to one, you do to all. Your goals and ambitions, no matter how great or small, automatically provide a higher vibration for every living thing now and to come. Sometimes it may feel as though your dedication to whatever it is you do goes unappreciated. Through giving attention to this chakra, you can feel that those around you do not need to see or acknowledge your efforts because you can sense so many who do.

9. Phone Games

Phone games can provide a form of meditation. They require your attention, the score is irrelevant, and worry or stress seem to slip away with all the fun. Allow yourself to play a game in times of prolonged waiting—at a doctor’s appointment, waiting for the bus, or while kids are at soccer practice. Remember having fun is being productive, too.

10. Guided Meditation

Guided meditations are fun, unique and provide endless possibilities. Check your area for live guided meditation events or utilize the many opportunities online with apps, YouTube, and SoundCloud. Many wonderful meditation teachers are out there to help be your voice so that you can just listen and go with the flow.

As you start this journey, remember to take your time, try out each technique, and see what you love the most. Keep your favorite for your general practice and skip around when various areas need your attention and intention. This is all about what you want; there are no rules to how many variations you can create. The number one suggestion is do at least one meditation per day. If you want to increase to more times per day later on, that’s wonderful, too.

As someone who is ambitious, it’s important to keep your focus and health intact. If you feel you don’t have time, ask yourself: Would I rather take a few minutes a day to meditate or take weeks correcting a mistake or recovering from an illness? Meditation has been proven time and again to provide so much of what we desire. Start the journey today and reap the benefits.

The post 10 Meditation Tips for Ambitious People appeared first on Table for Change.

Stephen Covey coined the term abundance mentality or abundance mindset in his 1989 best-seller, The Seven Habits of Highly Effective People. He defined the term simply as ”a concept in which a person believes there are enough resources and successes to share with others.” He contrasts it with the scarcity mindset (i.e., destructive and unnecessary competition), which is founded on the idea that, if someone else wins or is successful in a situation, that means you lose; not considering the possibility of all parties winning (in some way or another) in a given situation.

Since that time, fostering an abundance mindset has become widely recognized as a beneficial endeavor in personal and spiritual development. The prevailing belief is that creating an abundance mindset allows you to:

*Live an unlimited, full, and satisfying life
*Exude happiness despite circumstance
*Give and receive affections and items of high value with ease
*Feel plentiful, creative, and inspired
*Take full advantage of and enjoy new opportunities that come your way
*Create memorable and meaningful life experiences
*Feel secure and confident in your life endeavors and create successful outcomes

Executive and Leadership Coach Katia Verresen gives some common examples of how to determine whether your mentality is one of scarcity or abundance in a helpful graph:

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By understanding the signs and signals of both an abundance and scarcity mindset, you can begin to build awareness about where you might be landing on the spectrum.

Here are 10 ways you can create an abundance mindset in your life today:

1. Recognize the Unlimited Possibilities

The enemy of abundance is a contracted awareness. One fun Harvard study found that when people focus intently on one particular thing, other possibilities right in front of them go completely unnoticed. It is vital to loosen the mind’s focus and create an expanded awareness that fosters the abundance mentality.

ACTION: Maintain a regular meditation practice or take a few minutes each day to be somewhere quiet and peaceful. Have the intention to clear your mind and allow new abundant possibilities to come to light.

2. Develop Mastery Experiences

The best way to create self-efficacy, which is the deep knowledge that you can create whatever you want in life and live abundantly, is to consciously create mastery experiences. Mastery experiences are past experiences of success that create mastery in one area. For example, if you get one percent better at something each day, then a year later you will be 365 percent better and will have created a mastery experience.

ACTION: Think of a big goal that you want to achieve. Now write a list of all the small actions you need to take to get there. Focus on the small, achievable steps in the process and soon you will have successfully reached your goal.

3. Become Aware of Your Thoughts

Cultivating mindfulness can help decipher when your thoughts are creating a mindset of scarcity or of abundance. By taking time to notice what type of thoughts are circulating in your head, you can begin to make a conscious effort to shift your thoughts towards abundance.

ACTION: If you find you are getting less than amazing results in any area of life, ask yourself, “Are my thoughts about this based in fear and scarcity?” If so, then ask, “What do I need to do to shift my mindset to abundance?” Write them down or share them with a friend for accountability.

4. Concentrate on Growth

The concept of a growth mindset was developed by psychologist Carol Dweck and popularized in her book, Mindset: The New Psychology of Success. Dweck writes, “In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment.” A growth mindset is directly related to an abundance mindset.

ACTION: Become curious about other people and their experiences. Have an intention to ask someone every day about their life, what their goals are, and how they plan to achieve them. Practice simply listening to their answers and learning from what they have to say instead of talking about your life or offering your own advice. Then, reflect on your own beliefs about your ability and the abilities of those around you to change and grow.

5. Focus on What Is Going Right

Humans have a tendency to notice what’s bad more easily than what’s good. It’s not your fault. Your brain is actually wired that way thanks to evolution. Ancestors who were quick to see threats were more likely to survive and pass along their DNA than those who weren’t. But optimists rely on an abundance mindset and lead better, longer lives.

ACTION: The next time you have a perceived problem or something doesn’t seem to be going right, look at the problem from a larger, more holistic perspective. Instead of focusing on what is going wrong and trying to fix the problem, focus instead on what is actually going right as it relates to the topic and brainstorm ways to support that even further.

6. Practice Gratitude

Practicing gratitude is one of the most powerful and widely recognized tools for creating abundance and happiness. There are numerous studies on the power of gratitude on well-being. According to Oprah Winfrey, “If you look at what you have in life, you will always have more. If you look at what you don’t have in life, you will never have enough.” In the same vein, Tony Robbins is quoted for saying, “When you are grateful, fear disappears and abundance appears.”

ACTION: Keep a gratitude journal and write down what you are genuinely grateful for every day. Aim to record at least 10 items. If you get stuck, remember to list the simple things that often get overlooked such as the bed you sleep in, a hot shower, the clean air you breathe, or just the chance to live another day.

7. Create Abundance Affirmations

Research from Carnegie Mellon University suggests that the use of positive affirmations can improve your problem-solving skills and decrease signs of stress. Using affirmations can help to shift your mentality from scarcity to abundance.

ACTION: Make a list of any fears that you are having in regards to a particular problem or about life in general that may be coming from a scarcity mentality. Write down what you think is going to happen from your voice of fear and scarcity. Then, write down the opposite of what your fears are or what you deeply desire. Use the second list as your own personal list of daily affirmations.

While it may not be completely natural at first, anyone can begin to create an abundance mindset and live a meaningful and fulfilling life by taking consistent action. You can make the decision to start living a life of healthy abundance today, as you begin to expand your awareness and notice any scarcity mentality that might arise. Using these action steps, you will be well on your way toward creating an abundance mindset.

8. Think Like a Beginner

An abundance mentality craves learning and growth, requiring an underlying knowledge that you don’t know everything, even about topics you may have mastered. The beginner’s mindset is about having the ability to maintain an attitude of openness and enthusiasm, along with the willingness to override existing preconceptions (just as a true beginner would) no matter how learned or experienced you may be.

ACTION: Decide to learn something new that places you into an uncomfortable state of “not knowing.” It may be learning a new hobby, language, or even starting a passion project—anything that sounds interesting and forces you to learn.

9. Watch What You Say

The language you use, as well as what you tell yourself and others, shapes your reality. Are you telling stories of scarcity or stories of abundance?

ACTION: When you are engaged in conversation with a friend or the Universe, notice what you are saying about your experience and beliefs. When you find yourself talking about something you can’t have, be, or do—even though it’s what you actually desire—stop yourself and have the courage to say, “Thank you for listening to me, but I actually want to take that statement back because that is a scarcity mentality and I am creating an abundance mentality.” Then, say something that is possible from an abundance mentality.

10. Cultivate and Share Your Passions and Purpose

Understanding and creating confidence in the things you are both great at and love to do is an excellent way to foster belief in yourself. Learn how to share your gifts and provide value by serving those who would benefit most. Confidently share what you do through a personal brand presence online or in person.

ACTION: Download this free checklist that gives you the exact steps to creating an abundant personal brand. Take consistent action on the steps provided in order to share your unique value with the world.

The post Develop An Abundance Mindset appeared first on Table for Change.

1. Perfection leaves no room for improvement

Don’t aim for perfection but rather aim to always give your best in everything you do. Know that the lessons you will learn and master along the way are way more important than the actual things you dreamed of achieving.

“There are no such things as limits to growth because there are no limits to the human capacity for intelligence, imagination, and wonder.” ~ Ronald Reagan

2. In life, you don’t attract what you want, you attract what you are

Change your thinking and you will change your beliefs, change your beliefs and you will change your behavior, change your behavior and you will change your life. You attract in life, not the things you want to attract but rather the things that reflect the kind of person you really are underneath it all.

”If you’re obsessed with defeating the other guy and winning at all costs, then you’re guaranteed to attract the vibrational equivalent of this thinking into your life- even if you do yoga and stand on your head chanting mantras everyday.” ~ Wayne Dyer

3. How people treat you is their karma; how you react is yours – Wayne Dyer

You really can’t control how other people behave and you really can’t change who they are and what they do but you can always control the way you respond to what they are doing. You can always control your own interpretations, perceptions, attitudes and behaviors and by doing so you will definitely become a happier and less stressed person.

4. If you don’t make good use of your unique gifts and talents they will go to waste

No matter who you are, where you are and no matter what you do, always remember that there is something you can do better than anyone else. Don’t compare yourself to others, don’t compete and don’t look for approval anywhere else but within yourself. Find what that special something is, work on improving it every single day and promise yourself to always share your awesomeness with the whole world.

“The person born with a talent they are meant to use will find their greatest happiness in using it.” ~ Johann Wolfgang von Goethe

5. Your beliefs create your reality

Question everything. Question your beliefs, question everything you were told by your parents, your teachers, your friends, mass media, etc. and check whether the beliefs you now have are yours or were they passed on to you by others. You lived your life until this day based on your beliefs and you are the person you are today because of your beliefs; you are where you are today because of these beliefs. Heal your limiting beliefs and you will heal and transform your life.

“Man is made by his belief. As he believes, so he is.” ~ Goethe
What is the number 1 lessons you learned from life? You can share them with all of us by joining the conversation in the comment section below

“I take all of my life lessons, which some people might call ‘mistakes,’ and apply them to my future so that I keep growing.” ~ Kimberly Caldwell

The post Great Lessons You Can Learn From Life appeared first on Table for Change.

2. To be enthusiastic about the success of others as you are about your own.

3. To give so much time to the improvement of yourself that you have no time to criticize others.

4. To be so strong that nothing can disturb your peace of mind.

5. To wear a cheerful countenance at all times and give every living creature you meet a smile.

6. To think only of the best, to work only for the best and expect only the best.

7. To talk health, happiness and prosperity to every person you meet.

8. To look at the sunny side of everything and make your optimism come true.

9. To be too large for worry, too noble for anger, too strong for fear and too happy to permit the presence of trouble.

10. To forget the mistakes of the past and press on to greater achievements of the future.

Do you think you can you commit to improving yourself and your life by making these 10 promises to yourself? You can share your insights by joining the conversation in the comment section below

The post Life Promises You Should Make To Yourself appeared first on Table for Change.

Stop the Gossip

Staying out of the gossip will help you change your life for the better! Gossip is poison to any environment and can destroy other people. Engaging in gossip may not seem like a bad decision at first, but you really are damaging your own happiness, since it is negative. After being involved in nasty gossip, who is really happy anyway?

Drop Toxic People

Don’t allow people to keep you in isolation because they hurt you. You need to take the journey through those feelings, but they don’t need to own you. Understand that people will never give you the deep and complete happiness that you need. You have to be a best friend to yourself. Start supporting the positive and refrain from focusing on the morose that you are feeling. If people are constantly critical and angry around you, this will impact your own life. Of course, this not bound to anger. Envy and jealousy will also cause animosity in your life.

Stop Your Regrets

Regrets will keep you in a holding pattern. You cannot change what you did in the past by reliving it all over again. However, with only one shot at life, we need to make progress now by letting it go. You may be experiencing regret today and here is what you can do. Try the “Balloon Exercise” to help you in this area. According to author Kathryn Sandford, you blow up as many balloons as you need. Then you write a regret on the balloon and then let the balloon go. “As the balloon drifts off into the sky say goodbye to that regret forever. A simple and powerful exercise that works and can change how you live your life.”

Go Deeper

It is a rush to buy a new car or buy a new toy. But the temporary fix starts to fade and you are still feeling pretty blah. People and things come and go, but you have to live with yourself every day. We need to dig deeper to find what is making us run to material possession to get a happiness fix. When you have an attack to buy something to make you feel better, choose to think of another person and what you can do for them. This will get your mind off yourself and help you get into a habit of honoring others. How does this change your life? Well, people who help others feel better about themselves than those who are selfish.

Love Yourself

Poet Oscar Wilde said, “To love oneself is the beginning of a lifelong romance.” Many times we don’t have this romance with ourselves and it impacts the quality of life. If you want to change your life and the direction that you are headed, really dig deep to find if you love yourself. When we don’t love ourselves, we end up caring more about what others think of us and are more prone to fear. If there are old wounds, start working on ways to heal in those areas. “It takes help from someone else who understands the situation to go into these dark places — it could be a close friend, mentor, confidant, priest or therapist,” author Deepak Chopra wrote. We need self-acceptance in order truly love ourselves in a healthy way.

Set Small Goals

It’s never easy to get out of a rut. Force your mind to see things from another perspective. Start by setting small goals that you can tackle weekly and then slowly build upon them with bigger goals. Psychology Today explained: “Be ruthlessly realistic about how your talents match up with the goal you set. If your goal seems unreachable, pull back and master mental contrasting.” For example, if you want to change the way you handle stress, practice breathing techniques. Then you can start to work on anger, worry or other emotional barriers that are harmful. Taking in small goals makes it a lot realistic.

Change is often baffling if we are focusing on changing the outside of ourselves. We can’t move forward when we are relying on circumstances to improve or people to become who we want them to be. We have to shoulder the burden by taking a stand. If you are on the hamster wheel of life, it is time to take the power back by doing some inner housekeeping.

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