Cells must age for muscles to regenerate in muscle-degenerating diseases

Exercise can only improve strength in muscle-degenerating diseases when a specific type of muscle cell ages, report researchers.

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Heartwarming Photo Captures Man’s Gesture of Gratitude Towards the Nurses Who Saved His Wife’s Life

The staffers at Morristown Medical Center in New Jersey were moved to tears by this man's show of appreciation from their window last week.

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How to Relax, Unwind and Reduce Stress

Many of us work hard to achieve a successful career. We spend years in school, and then get a good paying job that we think will bring us a comfortable life. Then one day we realize that all we seem to do is work and have forgotten how to relax. There’s nothing wrong with being ambitious and trying to attain a comfortable living. The problem that many of us have is that we don’t maintain a good work-life balance. We know how to work, but we don’t know how to unwind and enjoy life when we're not. “Sometimes the most productive thing you can do is relax.” ~ Mark Black In this article, I’m going to show you how to relax with some simple and enjoyable activities, so you can find more peace and balance in your life.

Why Should You Relax?

Some of the reasons for relaxing may be obvious. You will feel more calm and at ease, and less stressed out. Some of the less obvious reasons are improvements in your health. Relaxation can have a significant impact on your health. Some of the benefits are lower blood pressure, lower risk of heart disease, fewer digestive problems, and more. Relaxation can also help you think more clearly, which leads to better decision-making and improved memory. Overall, your quality of life will be much better. You’ll feel better physically, mentally, and emotionally. Through the course of your life, you will preserve your good health as long as possible. That is, you’ll live longer, healthier, and happier.

Unwinding Is Easy

Relaxing and unwinding is easier than you might think. It is actually more normal for you to be relaxed than stressed out. You see, if we leave our mind alone, it will naturally slow down. It is much like driving your car down the road. Take your foot off the accelerator, and eventually the car will slow down to a crawl. The problem is that we never leave our mind alone. We’re always agitating it through our various activities and background noise. Relaxing and unwinding is a process. It takes a little time of reduced sensory stimulation.

How to Relax

As you’ll see, most of the suggestions below revolve around doing less, or diverting your attention to more pleasant things. They will help slow down your mind and give you a break from the things that cause you stress.

1. Take a Warm Bath

A warm bath has several benefits. It will help you relax physically and mentally. The warm water will relax your muscles and relieve tension and soreness. In addition, the quiet environment will help calm your mind and improve your mood. By promoting both physical and mental relaxation, the warm bath will help you sleep better, which reduces stress and anxiety.((Town & Country Magazine: 8 Reasons Why Baths Are Great For Your Health))

2. Take up a Hobby

Get involved in your favorite hobby, preferably one that is relaxing. The ones that are most relaxing are passive activities, such as watching television, reading a book, or listening to some soothing music. The important thing about choosing a hobby is doing something you love. This will help you divert your attention from the things that cause you stress, and give your attention to things that bring you joy and happiness. Remember, your job is only one aspect of your life. Its purpose is to provide you with the things you need to survive and that bring you fulfillment. Don’t neglect the latter.((Thrive Global: 3 Easy Things You Can Do to Relax and Unwind from Stress))

3. Create a Bedtime Ritual

Before turning in for the night is an ideal time to relax and unwind. It is a time we associate with tending to our personal needs, a time for rest after a busy day. The important aspect of a bedtime ritual is repetition. This will train your mind to automatically go into a relaxed state as you begin your ritual.((No Sleepless Nights: A Bedtime Routine For Adults: 10 Calming Activities)) Here is a sample bedtime ritual to unwind: Turn down the lights; maybe light a candle. Climb in bed and feel the cool sheets on your body. As you sit there, take a few mindful breaths to begin calming your thoughts. Read a few passages from an inspirational book, and take a few moments to savor the wisdom and beauty of the reading. Turn off the lights, get comfortable in your bed, and go to sleep.((PsychCentral: 20 Ways to Relax & Unwind))

4. Take a Bathroom Break

It’s amazing how much a bathroom break can help you relax. I think there a couple of reasons for this. First, it’s easy to give ourselves permission to go to the bathroom. Second, by closing the door behind us, we can shut out the world for just a few minutes. The great thing about a bathroom break is that we can do it anytime, and by nature, most of the things we do in the bathroom are relaxing.

5. Go Outside

Like a bathroom break, going outside can get us away from the busy world for a few minutes. The fresh air and change of scenery can help us clear our mind.((The Knot: 10 Tips to Relax and Unwind)) In addition, seeing the rest of the world helps us put things into a larger perspective. It helps us see beyond our own busy lives. So, go outside: smell the fresh air, listen to the birds sing, admire the beauty of the trees and flowers, and just take it all in.

6. Spend Time With Loved Ones

For many of us, our family and friends bring us a great deal of joy and fulfillment. Spending time with them helps us relax and unwind, especially after a busy day. When spending time with loved ones, it’s important to make sure you are fully present. Don’t let your job or your troubles dominate your attention when you are with them. It is truly disheartening when you are with a loved one whose mind is somewhere else. This simply creates more stress and conflict in the family.

7. Take a Vacation

One of the best ways to relax and unwind is to take a vacation. Make sure it is a real vacation, that is, at least a week or two long. It can take several days for you to get your mind off work. Another aspect of a good vacation is that you go some place you’ve never been to before. The reason for this is that unfamiliar surroundings force your mind to be in the present moment, which can help you relax. On the other hand, if you have a place that you really love and where you have an easy time relaxing, then by all means go there. The important thing is that you’re able to forget about work for a few days. It is also a good idea to go some place where there isn’t cell phone reception, or at least keep your phone off and put away most of the time you are on your vacation. It’s hard for many of us to get away from our mobile devices, which are a source of mental agitation. And last but not least, make sure you relax while you’re on your vacation. Don’t schedule a bunch of activities that will keep you busy your entire vacation. Schedule in some quiet time to relax and unwind. You don’t want to go back home needing a few days to recuperate from your vacation.

8. Try Meditation

Meditation is a powerful tool to help you relax. A recent study found that just 15 minutes of meditation is the equivalent of one day of vacation in helping you relax.((PsyPost: Study: 15-minutes of meditation associated with similar effects as a day of vacation)) Now, that is pretty amazing! There are various forms of meditation. The one I recommend is mindfulness meditation. I like mindfulness meditation because the practice is simple, robust, and flexible. You can use it to fit your schedule and suit your lifestyle. The other great thing about mindfulness meditation is that it is non-religious, so you don’t have to adhere to any religion or doctrine. All you basically have to do is sit quietly for a few minutes and follow your breath. You don’t have to do it perfectly, and you don’t have to meditate for long periods to get the benefits. There are lots of resources for learning mindfulness meditation, such as books, CDs, and articles. Find a resource that actually teaches you the techniques.

Final Thoughts

On our path to a successful career, most of us are never taught how to relax and unwind. We learn all about our field of study and how to be successful in our careers, but rarely are we taught how to be successful in life. A successful life consists of a good work-life balance. It’s important to work hard at something we like and be able to relax and not let our work consume our whole lives. We need to learn how to enjoy our lives along the way. If we don’t, then what is the whole point of working so hard? If you want more balance in your life, then make relaxation a part of your routine. Not only will you feel better, but you will also be more productive and gain more satisfaction from your work and your personal life.

More Tips on Relaxation

• How to Relax Your Mind When Stressed (The Simple Guide)
• 15 Reasons Why You Have No Time to Relax and Have Fun
• 5 Simple Ways to Get Rid of Stress and Relax Completely

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Old human cells rejuvenated with stem cell technology

Old human cells return to a more youthful and vigorous state after being induced to briefly express a panel of proteins involved in embryonic development, according to a new study.

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COVID-19 infection prevention and control in long-term care facilities

Scientists have recently released guidance for prevention and management of COVID-19 among elderly in long term care facilities. The article outlines the objective of WHO interim guidance on Infection Prevention and Control (IPC) in Long-Term Care Facilities (LTCF) in the context of COVID-19 which is to prevent COVID-19-virus from entering the facility, spreading within the facility, and spreading to outside the facility.

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Disheartened by News Reports, Café Owner Withdraws $10,000 in Cash to Give Away to Unemployed Strangers

This 62-year-old man is being hailed as “Generous Pete” after he spent his day handing out $100 notes to strangers waiting in unemployment line.

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How to Access Your Personal Power to Create Success

You don’t notice the power that charges your phone or boils the water in your kettle, but you sure notice it when it’s not there. Power is something that can’t be stopped as it is meant to flow. When it gets blocked, things go wrong. Whether that’s causing electrical faults in your laptop or making your car cough and splutter, when power goes wrong it’s not good. Our personal power as humans is no different. Alas, we can’t just plug into a charging unit as we tuck ourselves up in bed at night and wake up the following morning fully charged and raring to go. This doesn't refer to physical power that keeps our bodies going, but to the power we all have inside us: personal power. This is the kind of power that can’t be seen but can be felt by you and everyone in the world around you.((Kent Academic Repository: Does Influence Beget Autonomy? Clarifying the Relationship between Social and Personal Power)) Personal power plays a big part in our ability to be successful and happy. It also helps us get what we want, feel safe, and remain confident that we are playing a part in this world and not that the world is playing us.

What Is Personal Power?

You may not be able to spot your own personal power; however, you have likely noticed these traits in others:

• Organized
• Grounded
• Capable
• Successful
• Confident
• Happy

People with personal power don’t need to shout about what they want, and they rarely make people feel inadequate or unappreciated. They have a way of being comfortable in their own skin, believing what they believe, and confidently saying their own opinions while being able to respect and honour others without feeling threatened. This makes them best placed to serve their goals. It also makes them great leaders, great colleagues, and stable friends and loved ones. When I think of people with personal power, I don’t necessarily think of world leaders, pop stars, or literary giants. So often these people, while brilliant, are trapped in anxiety and a lack of self-belief. This often leads to tragedy and shorter lives. I’m talking about that silent power that we feel a person has that impacts us without stopping our own power from flowing freely.

Qualities of People With Personal Power

There are some qualities that are obvious giveaways that a person exhibits personal power. Some great examples of people with real power are people who:

• Enable others without needing any thanks or acknowledgement.
• Are happy to learn, fail and own up to mistakes.
• Happy to hear other views and don’t feel threatened by their own beliefs or convictions.
• Can lead others without needing to be at the front.
• Communicate powerfully, not forcefully.
• Are great listeners because they don’t need to ensure the other party knows what they think.
• Get more done than most.
• Achieve their goals.
• Do as they promise, even if it is at the visible detriment to them.

These are just some of the things you will recognize in a person with personal power. So, before we look at how to find yours, if the above ideas don’t inspire you let’s look at what not understanding and appreciating your personal power can do to you.((Frontiers in Psychology: The Power of Good: A Leader's Personal Power as a Mediator of the Ethical Leadership-Follower Outcomes Link))

Benefits of Learning Personal Power

Learning and accepting personal power has a plethora of benefits that will generally make you a happier, stronger, more accepting person. Here are more of the benefits of personal power and what it might lead to:

• Self acceptance
• Promotion
• New career paths
• Ability to stand up for what you believe in
• Flying in the face of populism
• Increase in clients
• Learning new skills

How to Access Your Personal Power

There are several things you can do to begin the process of developing your personal power. Try these to get you started.

1. Stop Stressing

Stressing that something is not working the way it has for others just further reduces your power, making you feel more powerless, worthless and not in control. Learn to accept that not everything is in your power. People that get stressed by bad weather, for example, are often good at reducing their own power – they're so busy concentrating on the grey day that they forget all the things they actually do have control over. If you really struggle to stop stressing, look for people that will help reduce or alleviate your stress, people that help you see another perspective. Power is often about perspective. Often a new client comes to me feeling powerless, and after just 2 hours they leave feeling fearless and capable of anything. Clearly, I didn’t give them super human powers in those 2 hours; it was more about helping them get a new perspective on their life so that they could think in a better way.

2. Learn to (Really) Listen

In a world filled with thoughts and opinions and ideas, it can be hard to distinguish between our own thoughts and someone else’s. Learn to notice where thoughts come from.

• Is that really your thought? Or did someone share that idea and you are now adopting it?
• Is it working for you, or are you trying to mould yourself to fit it?

3. Practice Confidence

When you learn to listen to yourself and what you feel, you can easily be rocked into dropping your new ideas if you lack confidence. Confidence may very well be the underlying power to all of our happiness and success in life. When it comes to personal power, when your confidence drops, your power can, too. Failure, unkind comments, passive aggressive work colleagues, bad days, and lost opportunities should not permanently affect your confidence. Yes, you may have a day where you want to scream into the wind or hide under the bed, but negative moments can’t steal our personal power if we have internal confidence. Also, be careful not to conflate confidence with arrogance. Arrogance involves putting others down when you have the chance, while confidence does not.

Ways to Find Confidence

1. Look for the evidence of your brilliance: Don't downplay your successes and wins. Accept and celebrate them.
2. Know that one song that instantly reminds you of one of the happiest days of your life. Have it primed and ready to go!
3. Create a positive, supportive network of people around us.
4. Look for the positive in any situation.

4. Have Fun

If you love dancing, paintball, surfing, or yoga, don’t let it disappear out of your life. Many clients have found positive changes in their professional lives just by reintroducing the things they love. We are quick to drop these things when we are mega busy, but don’t. It can have long term repercussions.

5. Find Bounceability

Bounceability is the ability to bounce back from negative experiences. When you're down, have had a bad day, or feel like nothing is right, try to pull yourself back to a place where you can reset and restart. With this, you'll be able to move forward and implement more of your personal power.

6. Accept Failure

Personal power can be hard to hold onto when you face failure. However, if you ever need a boost, look up all of the amazing inventions, companies, discoveries and opportunities that have come out of failure. I met a consultant recently who works for some of the biggest corporations in the world. They told me, “Like you and me, these CEO’s have faced who they really are, faced adversity and decided to use that knowledge to do great things.” We all have that power if we learn that failing can be good for us. If someone tells you you've done a great job, you get that warm feeling, but if you don't ask for further feedback, there is little chance for growth. Don’t fear failure, embrace it. It is only truly failure if you learn nothing from it.

How Will You Know You've Developed Personal Power?

When you own your power, you have no issue looking behind you and discovering that you’ve got a lot of people following your lead. Personal power means you can influence and change things without hurting others. Personal power is more than being an influencer. It's about accepting that you have a positive influence on people and accepting your power to do so without abusing that power. Personal power can be seen in confidence and a level of self acceptance that others are quick to recognize. When you embrace your personal power, it will likely have an impact on:

• Your work
• Your personal life
• Your goals.
• Your friends
• Your business colleagues
• Your happiness
• Your health

When you find your personal power, own it. It helps us all experience a real world.

More Tips on Personal Power

• 9 Ways Mentally Strong People Retain Their Personal Power
• Are You Giving Away Your Personal Power?
• Take Back Your Personal Power (Part 1)
• Take Back Your Personal Power (Part 2)

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Tavern Owner Sets Up Virtual Pub for Town Patrons—But Welcomes More Than 14,500 Global Customers

The English landlady has since hired a team of “bar staff” to cope with the influx of visitors eager to enjoy the page's daily activities and events.

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Boost Your Mood With Ep. #5 – Geri & Anthony and Your Emails on the Good News Gurus Podcast

Listen to Episode 5 of the Good News Gurus podcast with Geri & Anthony sharing all the latest positive news about COVID-19 from businesses and neighborhoods.

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School Parents Have Pooled Thousands of Dollars as Thank You Gifts to Janitorial Staff Sanitizing Schools

American parents up and down the East Coast have raised money for the noble custodians who have been working tirelessly to keep their schools safe.

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Lipid helps heal the eye's frontline protection

A species of a lipid that naturally helps skin injuries heal appears to also aid repair of common corneal injuries, even when other conditions, like diabetes, make healing difficult, scientists report.

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Love in the Time of Corona: NYC Man is Now Dating His Neighbor After He Creatively Woos Her in Quarantine

Jeremy Cohen has become internet-famous since he published a series of videos on how he won the heart of his neighborhood “quarantine cutie”.

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Watch Spanish Man Share a Drink With Isolated Neighbors By Filling Their Glasses From Two Floors Above

This is the sweet moment that an Asturian man managed to share a glass of cider with his neighbors—all while respecting quarantine guidelines.

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Restaurant Flooded With Business After Launching an ‘Adopt a Doc or Nurse’ Catering Service

Not only has the program helped to feed hospital workers across the Bay Area, it has also helped the restaurant stay in business during the lockdowns.

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10 Core Values of a Lasting Relationship

Building a successful relationship takes dedication. There are untold life situations that can spring up, and test the strength and unity of your partnership. Having compatible core values will provide you with the necessary strength and camaraderie to be able to navigate through those stumbling blocks together. Imagine a passenger getting on a train. Now imagine that the train is headed for San Diego, and the passenger wants to go to Sacramento. The passenger is going to be quite disappointed when he realizes that he's arrived in San Diego, and not at his destination of choice. Both the train and the passenger need to be headed in the same direction for successful travel. The same holds true for relationships. Similar core beliefs are fundamental for you and your partner in order to feel safe, protected, connected, and comfortable, to name but a few.((Bustle: What Should You Look For In A Partner? Here's How To Figure Out Your Core Values In Relationships, According To Experts)) So what are relationship values? They are the guiding principles that dictate your behavior; your personal perspective, not only about yourself, but about others and the world. Core values are the underpinnings of how you live your life. Be sure your relationship values have substance when discussing them with your partner. Here're 10 important core values for a successful relationship:

1. Trust

This core value stands above all others. It is the foundation of your relationship. Without trust you basically have nothing. According to an article in Strategic Psychology,((Strategic Psychology: Importance of Trust in a Relationship))

"Trust is integral to happy and fulfilling relationships in both our personal and professional lives. We require trust to develop over time to build successful and meaningful partnerships."

You and your partner need to trust each other with all you have. You need to feel confident that they will have your back, that you'll have theirs, and that if there are children involved, their welfare comes above all else. Your beloved and you can have a triumphant relationship. How? Trusting that each of you will always do the best for the greater good of the relationship. If you truly trust your partner, and they you, you are on your way to conquering any hurdle that stands in the way. If you are working on building trust in a relationship, see this article for advice.

2. Loyalty

This core value is extremely important and goes hand in hand with trust. Being loyal and having a loyal partner assures that both of you are on the same team. According to Relationship Advice: How to Define Loyalty in a Relationship,((The Couples Expert: Relationship Advice: How to Define Loyalty in a Relationship))

"Loyalty is dedication; knowing that you’re devoted solely to each other. That all of the choices and decisions you make have been considered with your partner and the impact on your relationship in mind. Your commitment never wavers and your bond is unbreakable."

If both you and your honey are reliable and true to each other above everyone else, you're on the right path. If not, it could be a warpath. I once treated a couple in which one of the partners was missing the loyalty "chip." He was loyal, but not to his wife. His family came first and foremost. This did not bode well with his wife, obviously. His parents had to have the last say in their big decisions, and when they directed negative comments at his wife, he did not step up to defend her. He remained silent and allowed her to take their verbal beating. This is not being loyal to your partner. Loyalty is a key core value for the health and survival of your relationship. If you are loyal to each other, your love will thrive in the best possible way. And isn't that the goal of every successful relationship? Learn more tips about building loyalty in this article: How to Build Loyalty in Your Relationship

3. Religion

This core value is paramount, especially if you are going to raise children together. Religion has a strong place in many people's lives. Despite possible difficulties, you might still decide that your partner's different faith isn't significant. In her article, Why Religious Compatibility Matters in Relationships, Kelsey Dallas, states,((Kelsey Dallas: Why religious compatibility matters in relationships))

"Religious differences don't always spell doom for relationships, but they can lead to arguments and tensions. Religiously mixed couples should be proactive about addressing the role faith will play in their family life, according to experts on religion and romance."

It may be true that religious differences might not end the relationship, but consider the effects on your children if you happen to have them? How will you raise them? Will you let them make up their own minds when they're old enough? Or are you going to say, "The children must be raised Christian/Muslim. And that's final!?" Even if the couple comes to a similar conclusion, there is also the issue of extended family. If they are intricately involved in their religion—the one you were raised in—they may expect that their grandchildren should be as well, and apply undue pressure to make it happen. If it's important to you, make sure you discuss this core value, and that you're both on the same page. And if you are, you're adding another building block to your already solid partnership.

4. Family

Your dream growing up may have been to get married, have children, and extended family nearby. That's always been a core value for you. But what happens if your partner wants no children, and plans to move to Africa to study elephants? You're not going to get too far. Family is a highly critical value, and one that both of you need to share. I knew a couple who initially decided they didn't want to have children. It all went smoothly until the wife decided she wanted to have children, after all. Unfortunately, her husband hadn't had a change of heart. A choice had to be made. Did she leave her husband of 12 years to try and meet another guy, fall in love, then have children? Or did she stay with the man she loved, and give up the idea of having a family? She chose the latter, but with painful consequences. Decide early on what your values are on family. Do you want to live near your extended family? How often do you want to visit? Do you want to have a family of your own? If so, how many? This core value, if not shared, could mean the end of your relationship. In his article, Family Values: What are family values and why are they important, Bryan Zitzman, Ph.D, LMFT, writes,((Bryan Zitzman, Ph.D, LMFT: Family Values: What are family values and why are they important))

"Ultimately, your family values will be specific to you and your family unit. They represent the ways you want to live your family life, and they may have been passed down through multiple generations throughout the decades. Knowing what a family–both the nuclear family and extended family–values can help solidify bonds among family members. Family values help kids and young men and women make good choices because they have a set of beliefs to help guide them."

When you both hold this core value near and dear to your hearts, it can be very rewarding, bringing you closer together, and expanding the great thing you already have.

5. Communication

Without a doubt, this core value is crucial to the development and well-being of your relationship. In an article by Saminu Abass, 3 Benefits of Effective Communication, he states,

"Living together as husband and wife (or any romantic partnership) can only work when there is an effective back and forth of information between the couple."

Communicating with each other will bring you closer; allow you to get to know each other as deeply as you can. If you like to keep things to yourself, believing that no one needs to know your business, not even your partner, and your partner loves to talk about every feeling, then the relationship will more than likely fail. Maybe you're the type of person who likes to process situations before talking about them, and your partner wants to talk about them immediately. That's OK. As long as you both want to keep the lines of communication open, it can still work. You and your honey can decide on a time to talk about the issue/s, and resolve them. The problem arises when there is no talking at all. Remember to also communicate the good stuff. Communicating with each other is a way to invest in your relationship. Any time you are sharing a piece of yourself and your life, your relationship will benefit, and you'll be rewarded with increased intimacy.

6. Lifestyle

You like to go hiking every weekend and your mate loves to stay home binging New Amsterdam. Lifestyles are important to every relationship.((Keay Nigel: Love Q&A #1: “Lifestyle differences make me want to break up with my boyfriend”)) If you both like to do different things all the time, spending no more than a few minutes a week together, then your relationship is less likely to prosper. I'm not saying that you have to be glued at the hip, but it's a good idea to spend fun, quality time with each other. If you're an outdoorsman, and your partner is a homebody, or you love to go out partying every weekend, and your partner sits in the corner counting the minutes until they can go home, then again, that could create a stumbling block. As a couple, it's important you do things together; that for the most part, you enjoy participating in the same activities. But even if you like chasing tornadoes, and your spouse likes taking walks in the park, your relationship can still function totally fine. Just make sure that most of your other core values are on point.

7. Honesty

This core value is critical to every relationship. In an article by Trudy Adams, TBH: 5 Reasons Why Honesty is Important, she writes,((Trudy Adams: TBH: 5 Reasons Why Honesty is Important))

"Without honesty there is no foundation for a lasting or enjoyable relationship in any context, whether that be with a family member, friend or romantic interest. Honesty is a voice for love that builds trust. Without it, even 'I love you' becomes a lie in itself and there's no real security in the relationship."

The value of honesty is priceless. When you and your partner are honest with each other; when you both believe that honesty is the only way to carry on your relationship, you are saying that your union is decidedly important to you. If you and your partner are both genuine with each other, you are elevating your alliance to the highest place. There is no guessing game for either of you; you both know where you stand, and that is the best way to grow together. Honesty can sometimes feel awkward, especially if what you have to say is difficult, but in the long run, it's better than concealment, which can cause irreparable damage. If both you and your partner share this beautiful core value, your chances are good that your relationship will thrive in the best way possible.

8. Self-discipline

You may wonder what self-discipline is doing on this list. Let me explain. Let's suppose you get up every morning at 5:00 a.m. to work out. You are disciplined about your eating habits, maintain a clean home, and delay gratification for future benefits. You regard self-discipline as a strong virtue. But what if your partner hits the snooze button every morning? What if he doesn't get out of bed until 9:00 a.m. and then runs out the door with a bag of chips for breakfast? How would you feel? In a case like this, resentment could easily fester. It's important to share similar core values in this arena to avoid constant arguments If you, as the self-disciplined partner, don't care about your partner's habits, then it could work, but there's a strong possibility that if you're highly self-disciplined, you will expect the same from you mate.

9. Self-improvement

When I was working on my Master's Degree, we were told that many marriages resulted in divorce during this phase of the program. It was then explained to us that if one partner is on the path of learning and self-improvement, and the other partner remains stagnant, the gap between the couple could widen. If you are on a continual quest to become the best version of yourself, and your mate doesn't care to go beyond the knowledge he/she acquired in high school, consider this a cause for alarm. Whenever you learn something new, it's natural to want to share it. And who better than with your partner? If they're not interested, it could lead to disappointment and frustration on your part. Learn and grow together, and you'll be on your way to a successful relationship. For more on the role of self-improvement in relationships, I suggest a blog post by Mel Robbins, You're Growing but the People in Your Life Are Not. Here's What You Can Do. She provides some valuable ideas on how to manage self-improvement and growth with your partner.

10. Finances

In order for your relationship to flourish, you must have similar thoughts and goals about how you manage your finances. If one of your core values is saving money for a rainy day, and your partner's is to throw it away like it grows on trees, then this is going to create havoc in the most fundamental parts of your partnership. According to Dave Ramsey, financial infidelity endangers the future of your relationship.((Dave Ramsey: The Truth About Financial Infidelity)) If you or your partner are making big financial decisions without consulting the other, then this shows a total disregard for the economy of the relationship, and the relationship itself. Your core values on finances need to be the same, or frustration is going to plague the saver and the spender. In her article, Keeping Money Secrets From Each other: Financial Infidelity on the Rise, Yoki Noguchi states,((Yoki Noguchi: Keeping Money Secrets From Each other: Financial Infidelity on the Rise))

"Marital infidelity is well-known, but financial infidelity might actually be more common. The few academic studies have estimated that as many as 41% of American adults admit to hiding accounts, debts or spending habits from their spouse or partner."

If you don't share the same core values on finances, it will more than likely lead to lying on the part of the partner responsible for the financial infidelity. The lying will lead to broken trust and feelings of betrayal. This is significantly difficult to repair. Make sure that you and your honey have the same core values regarding money. This will fabricate a more solid relationship, and a future where both of you, working together, will determine your financial future, and all that that includes.

Final Thoughts

Core values are deeply held beliefs. Those beliefs dictate how you behave in your life, and with others. Having a significant other who holds those same beliefs is a wonderful complement to the relationship, and the stuff that strong unions are built upon. Having said that, your core values may change over the course of your life. You may have one set of values when you're twenty, and then experience situations that alter those values when you're in your thirties, forties, and beyond. Still, whatever changes occur need to be in sync with your partner's for your relationship's success. If you appreciated learning about core values, be sure to post this article and share some of your relationship's core values.

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Watch the Heartwarming Moment Residents of Senior Home Sing ‘Que Sera Sera’ to Relatives From the Window

These nursing home residents celebrated the chance to spend time with their family members by singing sweet songs from opposite sides of a window.

The post Watch the Heartwarming Moment Residents of Senior Home Sing ‘Que Sera Sera’ to Relatives From the Window appeared first on Good News Network.

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Beloved TV Reporter Broadcasts From Home to Help Children With Mr. Rogers-Like Lessons on Kindness

Steve Hartman is now taking his On the Road segment into the comfort of his own home so he can teach his fans a few lessons in kindness.

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Can You Really Fix a Toxic Relationship (And How)?

When you get into a relationship – whether it’s romantic or platonic – you think that it will bring you happiness. Not many people go into relationships thinking that it is going to make them unhappy, right? Unfortunately, there are many relationships in the world that are very unhealthy. In fact, you can call them downright toxic. Think of the word “toxic.” It means poisonous. It means detrimental to your health. Hazardous. Potentially deadly. Usually we use that word to describe things other than people that could potentially kill us – rat poison, hard drugs, too much alcohol or smoking, unhealthy eating, carbon monoxide, etc. You get the point. However, people and relationships can be just as dangerous to your well-being as any of the above mentioned substances. The problem is that it’s not as easy to identify the toxicity when it comes to a person. So, let’s begin by talking about how to recognize the signs of a toxic relationship.

11 Signs of a Toxic Relationship

Some people grew up in toxic families. Maybe there was verbal, emotional, and/or physical abuse. Whether it’s between parents or between the parent(s) and children, it’s still an unhealthy and toxic environment to grow up in.((TIME: How To Tell If You're In a Toxic Relationship — And What To Do About It)) If someone is from a family such as this, perhaps they will not even recognize if and when they are in a toxic relationship. If you're not sure why you continuously enter toxic relationships, this article could help you figure it out. Here are some signs of a toxic relationship:

1. One Gives, the Other Takes

One-sided relationships are never healthy. Many times, you will have a narcissist/people-pleaser dynamic in a toxic relationship (especially if it’s a romantic one). One person gives and gives and gives, hoping to make the narcissist happy, but it never works. They just take and take and take, and then the relationship is much too lopsided and unhealthy.

2. Gaslighting

Gaslighting is another common characteristic of a toxic relationship. If you’re not familiar with the term, it is when someone manipulates another person to a point where that person questions their sanity. For example, perhaps the last time you saw your significant other, you both agreed to go to the zoo on Sunday. However, when you bring it up later to confirm your plans, the person says, “I never said I wanted to go to the zoo. I don’t even like the zoo.” It leaves the other person wondering about themselves. When this is a habit in a relationship, it can turn toxic.

3. Lack of Personal Responsibility

If one or both people are constantly blaming the other person for anything and everything, then that is definitely a sign of a toxic relationship. As the saying goes, “It takes two to tango.” Both people are responsible for their own behaviors, and the other can’t “make” you do anything. Therefore, playing a victim of the other person’s behaviors is not productive, and it just leads to an unhealthy relationship.

4. Lack of Trust

In a toxic relationship, there will not be much trust. It could be that neither trusts the other, or it could be one-sided. Either way, the lack of trust acts like a poison in the relationship. Trust should be the foundation that any relationship is built upon. Without it, it’s like trying to build a house on quicksand. It will never work!

5. A Feeling of Walking on Eggshells

Maybe it feels like you never know if the other person is going to explode. There might be tempers raging, and because of that, you feel like you have to tip-toe around the person so that they don’t get angry.

6. Disrespect

Disrespect comes in many forms. It could be verbal, such as, “You’re stupid! You’re an idiot! You will never amount to anything in life!” Or, it could be emotional: “I never loved you! No one loves you! You are unlovable!” Or, it could be physical. Any time a hand is laid on another person in anger, or unloving words are spoken, that is disrespectful and ultimately unacceptable in a healthy relationship.

7. Lack of Effective Communication

Neither person knows how to communicate effectively. This comes in many forms. It could be a total withdrawal, which results in a lack of communication. Or, it could be in the form of yelling, screaming, and name-calling (which is technically communication, but horribly ineffective).

8. Avoidance

Many times, we only think of toxic relationships as being argumentative, abusive, or intense on some other level. However, they can also be stagnant and avoidant. If one or both people withdraw from the relationship and don’t connect with the other person, that can turn toxic as well – especially if it goes on long-term.

9. Controlling Behavior

Perhaps one person doesn’t want the other one to go out with their friends, see their family, or do anything else without them present. Maybe they need to track their every move on an app so they know where they are. They could even control what they wear or what they eat. Any kind of controlling behavior such as this is a key ingredient for a toxic relationship.

10. Constant Criticism

One or both people are constantly criticizing anything and everything about the other person. It could be their looks, intelligence, motivation, job, weight, education – you name it. If criticism is flying around all the time, then you know you are in a toxic relationship.

11. Low Self-Esteem and Self-Worth

All of the above-mentioned characteristics of a toxic relationship inevitably lead to low self-esteem and self-worth. When you are constantly being criticized, controlled, disrespected, blamed, and sucked dry of your efforts, then anyone would end up feeling badly about themselves. Relationships should make you feel good about yourself, not bad.

Can a Toxic Relationship Turn Healthy?

Many people in a toxic relationship want to make it better. The most common reason for this is because they claim to love the other person. But think about it. Why do you love another person who does so much damage to you and your relationship? Love should feel good, not bad. Therefore, while it is possible to turn a toxic relationship healthy, it is not easy, and, unfortunately, it’s not very common either. However, that doesn’t mean it can’t be done.((MPRA: Human networks and toxic relationships))

How to Fix a Toxic Relationship

Fixing a toxic relationship is very difficult, but here are a few things you can do to start down that path.

1. Cut off Contact for a While

Sometimes it’s best to just get out of the relationship for a while and take a break. Get some perspective and think about it for a while before you try to fix it.

2. Identify the Problems

You can’t change what you don’t recognize. Therefore, if you don’t know what the problems are, then you can’t fix it. Take some time to talk with your significant other about the problems facing the relationship. If they don't want to participate, try writing down what you see as the problems and share them when they are ready.

3. Engage in Self-Reflection

Both people need to be mature enough to look deep in themselves and see what kind of positive changes they need to make. Without the desire or motivation to change, the relationship isn't going to improve.

4. Seek Professional Help

Many times, people cannot do the inner work and self-reflection on their own. Therefore, getting professional help from a therapist can help each individual work on their problems while also helping the relationship improve through couple's therapy.

5. Stop Blaming

In toxic relationships, people always place blame on the other person, but that will only continue the toxic cycles. Through the inner work and therapy, you need to take personal responsibility for your actions. Again, both people need to do this.

6. Use “I-Language”

“I-Language” is a language of responsibility. It explains to the other person how you feel without blaming them. It helps decrease defensiveness in the relationship. Instead of beginning a sentence with "You always..." try starting it with something like "I get upset when you...".

7. Change Your Behavior

Once you both have identified what you need to change within yourself and in the relationship, then you need to make changes. Without the changes, you will go right back to where you were before. You can even use specific written goals and check in once a week to see how well you're doing with the changes you plan to make as a couple.

8. Maintain the Changes in the Future

Many people are good at changing for a short amount of time, but after a while, they will go back to their old habits. In order to really change the relationship and make it healthy, the changes need to become permanent.

Bottom Line

Toxic relationships create emotional stress, which in turn affects all parts of your life – including your physical body. No one should be subjected to this kind of relationship. If you find yourself in an unhealthy relationship, you have three choices:

1. Stay in it and put up with the toxic environment. (NOT RECOMMENDED)
2. Get out of the relationship and don’t have any contact with the person ever again. (This might be the only option for most people.)
3. Take the steps to heal the relationship and take it from toxic to healthy.

The third option is not impossible, but it does take a lot of work. In the long run, hopefully you will both come out as better and happier human beings.

More Tips on How to Deal with Toxic Relationships

• What Is A Toxic Relationship And How To Deal With It.
• 16 Deal Breakers for People Who Are Stuck in Toxic Relationships
• How to Overcome The Pain of a Toxic Relationship

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20 Dutch Musicians Weave Together Beethoven’s Best Melody From Their Own Homes—And the Results Are Glorious

The Rotterdam Philharmonic Orchestra members each recorded their instruments from their own homes to produce Beethoven's 9th Symphony for the world.

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You Are Not Your Thoughts: 10 Ways to Get Rid of Unhealthy Thoughts

When we were young, older people told us how the world works, and as young dewy-eyed youths, we believed them. As children, we were very curious. We wanted to learn so much that we instantly accept anything we learn as a fact. As we grow up, we eventually learn to identify and distinguish facts from opinions. If someone says that Jelly beans taste bad, we know that it's just an opinion and not a fact because it is based on personal preference. But when it comes to ourselves, we can't seem to separate the two. Why is that? Where do these intrusive, unhealthy thoughts come from? In this article, you will learn why you are not your thoughts, and what you can do to get rid of unhealthy thoughts.

Human Biology and Fear

We are social animals, and this means two things:

1. We have a biological drive to seek validation from others, so we try to please others for survival.((PsychCentral: What Drives Our Need For Approval?))
2. We are biologically programmed to look for danger, so we focus on the negatives to help our survival.((VeryWellMind: What Is the Negativity Bias?))

These two things are the sources of our unhealthy thoughts, which are further exacerbated by the unrealistic standards set by society. We need to be liked to feel safe. To not be liked is to face rejection and therefore, imminent death without the protection of our tribe. In the modern-day, what this biological fear translates to is not being perfect in the eyes of the pack. For others to like us, we have to conform to an ideal because when we don't, we feel vulnerable. In order to deal with this fear of vulnerability, we build ourselves up mentally and protect ourselves by bullying ourselves so we don't feel weak.

Why Does This Get Out of Control?

Sometimes our thoughts are so backed up by our insecurities, that they create lies we believe. We all know that they are just thoughts and aren't facts. They are normally routed in the form of "I am not good enough", and they are rooted in fear. Fear is the root of self-hate. We are always afraid of being rejected, and it drives most of our unhealthy thoughts. You are not your thoughts, and you are not your fears. They are like newspaper articles or the opinions of someone else: they are not who you really are. They are just a construction of the world you live in.

10 Ways to Get Rid of Your Unhealthy Thoughts:

1. Dissociation

I want you to picture your negative thoughts not as truth but as opinions. Here is the difference:

• Truth: that which is true or in accordance with fact or reality.
• Opinion: a view or judgment formed about something that is not necessarily based on fact or knowledge.

Your negative thoughts about yourself are not facts; they are just your opinion of yourself that is based on other people's opinions. For example, let's take the case of failure. Internal thought: I am a failure because I didn't get this job interview. This is not a fact The fact is that you did not get an interview, but your opinion is that you are a failure. You just applied your opinion to a fact. Once you take away your opinion, you are just left with a fact that you did not get a job interview. You can then do something about this, such as applying for other jobs, following up on other applications or using the feedback to improve yourself. We love to take anything and use it to punish ourselves by subjecting them to our opinions. Take away your opinions, just look at the facts and then, work with what you have from there. Society made us think this way by setting unrealistic standards. It is not entirely your fault that you think like this. But it is your responsibility to move forward. It is up to you to deal with these thoughts and let go of your unhealthy beliefs.

2. Meditation

Meditation is a great way to sit with your thoughts and feelings. We were always taught to hide our feelings and be strong, but this only leads to mental health issues. Instead, we should learn meditation. It is not just sitting down and closing your eyes and thinking of nothing. But it is more about giving your mind a break so it can relax and breathe for a moment. Meditation is one of the best things you can do due to its numerous benefits. Read this article to know more about the benefits of meditation: How Meditation Can Help to Improve Your Productivity.

3. Emotional Clearing

Emotional clearing is about being with your feelings, and feeling them fully and letting them go. Your thoughts are rooted in your emotions. Sit with them; negotiate with them. What is an opinion? What is a fact? What is helpful? What is not? Why are you feeling this way? A simple way to process this is to go through all of your negative emotions and clear them systematically. Start with fear: identify all your fears, feel them and reassure yourself that you are safe. Then move on and deal with guilt, shame, loss, denial, and loneliness. If you are attempting to clear your feelings, remember that anger is just a front, a bodyguard for another feeling. So, when you are looking into your anger, try to focus on why you are sad, and you will find the peace that you are looking for.

4. Mental Correction

When you are faced with an unhealthy thought, correct yourself. Let go of the unhealthy parts of your thoughts because they do not serve you well. Instead, replace it with a more positive statement: I am not *insert unhealthy thought*, I am *insert positive thought*. For example: I am not good enough because I did not get this job interview. I did not get this job interview, and this is okay. I am still safe, and it just means that it was not meant for me. It is not a critique of my self-worth, and I am still worthy.

5. Journaling

Journaling is a great way to process through all of your negative thoughts. Write down what your thoughts then deconstruct them. Why do you feel that way? Is it truth or just an opinion from your preexisting belief system? How can you turn it into something positive? Unhealthy thoughts go away when you face them and change them. Your best bet is to take their power away and reclaim it. It may be difficult to start the habit of journaling if you are not yet used to doing it. But the benefits of journaling makes it very worthwhile. To know more about how journaling can help you, you can check out this article: 10 Ways Journaling Can Improve Your Life.

6. Practicing Gratitude

If you are struggling with unhealthy thoughts, practicing gratitude is one way to cure this problem. You can easily practice gratitude. You just have to sit down and think of all the things you are grateful for. You can express them, write them down or post them on social media. Practicing gratitude is the secret to happiness because by practicing gratitude, you switch your mindset from negative to positive. This will change your feeling from lacking and not being good enough to abundance and fulfillment. If you are having negative thoughts about another person, practice gratitude and view towards that person will change.

7. Understanding That You Are Enough

You need to understand that nobody is perfect, so you do not have to be perfect. You are good enough as you are, and there is nothing wrong with that. There is always space to grow, learn, and change, but comparing yourself to someone else will only bring you unhappiness. Succumbing to your expectations of yourself and berating yourself for failing, will bring you nothing but dissatisfaction. You are good enough, and not everyone will see that but that does not matter. All that matters is that you know that you are good enough. Once you encourage this mindset, your life will change. Every adversity you will face will change because your self-worth would not on the line anymore. You are enough as you are, and it is only someone else's opinion that you are not but never a fact.

8. Positive Affirmations

Positive affirmation can be very powerful, though sometimes not right away. But when you need them, they can change your perspective. Pick an affirmation. This can be a saying, an expression or a quote that you relate to. Choose one that makes you feel strong, powerful, and positive. Write it down, and say it out loud while focusing on that feeling.

9. Identifying Triggers

External influences can trigger negative thoughts. To prevent them from happening again, identify the triggers. Start recording what you were doing when the unhealthy thoughts occur. Identify triggers so you can either avoid them or create a healthy way to deal with them. Once you know what's throwing your thoughts off, you will be able to do something about it. This also goes the other way. You can prevent negative thoughts by thinking of positive ones. Also knowing your "joy triggers" will help you avoid negativity. Read this article to learn more about finding your joy triggers: Wanna Be Happier? Know Your Joy Triggers.

10. Self-Care Routine

A good way to keep your mental health in a good place is to have a good self-care routine. First thing is to make sure that you exercise regularly so your brain chemistry works with you. When you exercise, your body releases Endorphins, Dopamine, Serotonin, and Oxytocin.

• Endorphins mask physical pain and promote feelings of happiness.
• Dopamine boosts our mood and makes us feel great. It contributes to the feeling of accomplishment and elation from completing a task, achieving a goal, or winning a game.
• Serotonin boosts our confidence and makes us feel awesome. It also elicits a sense of pride, status, and gratitude.
• Oxytocin invokes feelings of love and loyalty. This chemical drives us to be around people we like and trust.

Making sure you eat healthier. Eat less sugar, caffeine, and alcohol is a great way to get rid of negative thoughts. Take care of your mental health by taking a break to feel your feelings and drawing your limits and boundaries. Creating a good healthy routine in your life with rest and recovery is the best way to help relieve the internal negative self-talk.

Final Thoughts

The most important thing is that you do no beat yourself up for having bad thoughts. They are normal, not only because of our biology but because of the society we live in. If you find yourself berating yourself for having unhealthy thoughts, practice all the steps in this article. Lastly, take a deep breath and repeat to yourself: This is normal. I am not perfect, and that is okay.

More Tips About Thinking Positive

• 10 Ways to Remove Negative Thoughts From Your Mind
• How to Turn Off Negative Thoughts in Your Mind
• How to Stop the Negative Spin of Thoughts, Emotions, and Actions

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An aspirin a day does not keep dementia at bay

Taking a low-dose aspirin once a day does not reduce the risk of thinking and memory problems caused by mild cognitive impairment or probable Alzheimer's disease, nor does it slow the rate of cognitive decline, according to a large study.

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Watch Neighborhood Come Together for Hilarious Dino-Themed Social Distancing Parade

As a means of bringing their neighbors together during the COVID-19 shutdowns, this Milwaukee community hosted a dinosaur-themed social distancing parade.

The post Watch Neighborhood Come Together for Hilarious Dino-Themed Social Distancing Parade appeared first on Good News Network.

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Diet, nutrition have profound effects on gut microbiome

A new literature review suggests that nutrition and diet have a profound impact on the microbial composition of the gut.

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How to Use Mind Mapping in Your Everyday Life

Your brain retains a lot of information. All of this information is inter-connected to make sense. Without these links, the information would be jumbled and confused. In other words, your mind creates maps that function just like geographical maps — one location leads to another. There may be multiple routes to the same destination as well. The technique of mind mapping can be used for effective learning from birth to death! Find out more about mind mapping, its remarkable advantages, and how to implement it in your day to day learning in this article.

What Is Mind Mapping?

Mind mapping is a simple concept whereby you create a map or flowchart to better process information. It is the implementation of how the brain processes information to encourage creativity.((Science Direct: Problem analysis and thinking tools: an empirical study of non-hierarchical mind mapping)) Mind maps don’t necessarily have to be physically written or drawn. Sometimes, a mind map can be imaginary, too. The latter is more convenient for compact ideas and will be more suitable once you get the hang of creating mind maps. To understand the concept of mind mapping, you should picture this scenario: Many times, you have so much information at hand that is so closely connected that it seems almost impossible to comprehend. For example, you’re at a music class. The instrumental chords of a guitar and piano are so similar yet completely different at the same time. How can you possibly organize this information as a beginner? The best way is to create a mind map. All the elements of a mind map will help you connect the information in a way that will make it easier to absorb.

5 Elements of a Mind Map

You can personalize your preferred mind mapping technique according to what suits you best. However, a mind map usually has 5 main elements. This isn’t a hard and fast rule, but an effective mind map is usually based on the following 5 parts:

1. A central image
2. Branches or relationship arrows
3. Keywords or images
4. Sub-themes
5. Nodal structure

Some people like to further categorize the themes and topics to create up to 10 components. It is an extension of the sub-themes. But once again, how you choose to mind map is totally your personal preference.

What the Elements Represent

Each element is important as part of the whole. Here is an explanation of each of the parts.

A Central Image

The central image is the main theme or topic. Therefore, the central image is whatever the information is ultimately connected to. It can be as broad or narrow as you like. Carrying on with the example of learning a musical instrument, the theme is instruments or music.

Branches

The next component is branches. Each idea you write down must have some sort of connection with at least one other part of the mind map. You cannot include any idea that doesn’t link up. Therefore, all the ideas in the mind map must be connected with branches or relationship arrows.

Keywords or Images

There are keywords or images. Certain ideas and information include a lot of detail. You cannot write it all down in a mind map. Mind mapping has to be compact and precise in order to lead to effective results.((The University of Adelaide: Mind Mapping)) If the idea is too elaborate to be expressed in a couple of words, you can either use an image or multiple connective keywords in its place. In the case of digital mind maps, images work very well.

Sub-Themes

The sub-themes are the narrower topics that fall under the bigger umbrella theme. For the same example of musical instruments, the sub-themes include guitar, piano, specific chords, etc. There are usually numerous sub-themes in a mind map.

Nodal Structure

Mind mapping is based on a nodal structure where sub-themes are explained and everything is linked. Certain ideas are broad and cover other compact concepts as well. The whole idea of mind mapping is incomplete without this structure.

Benefits of Mind Mapping

Now you know what mind mapping is and are probably convinced that it is an excellent approach to learning. But what is in it for you to use this method? Well, the benefits of mind mapping are tremendous. Here’s a quick rundown:

Easy Organization

Right off the bat, there is no better way to organize information than with a mind map. No matter how confused you feel, a mind map will put everything in its right place. Organized information is easier to remember. The visual representation of every connection imprints on your mind. No matter how stressed you are, once you begin to organize all the ideas in a mind map, everything starts to make sense. Once that happens, there’s nothing left to worry about!

Brainstorming

Mind maps are a process. From one keyword to the other, from one image to the next, the connections trigger the brain to bring other related links to the surface, too. This technique will help you brainstorm like no other. Mind mapping is a very engaging learning process. Therefore, the brain is fully involved and focused. This encourages new ideas and concepts so that the learning process goes beyond the information at hand. The magic in mind mapping is that all sorts of complex information also seem easy to understand. With brainstorming, these ideas are further built upon. Here’s an example to give you a clearer picture: You’re learning a foreign language. In your mind map, you can link the foreign words with images or keywords of the language you know. Within this map, you can brainstorm to figure out certain common elements that will help you remember the foreign words easily. These elements may be prefixes or suffixes. Or, there may be a specific trick that you can put your finger on once all similar words are linked up. While it is extremely easy to do in a mind map, it is almost impossible to identify these things in other learning methods. The bottom line is that with mind mapping, the learning process becomes a continuous cycle of learning progress.

Guaranteed Results

As mentioned previously, mind mapping is the implementation of the process of the way that the brain actually works. Using the creation of links like that in a map, the brain can remember knowledge for the long-term. Since mind mapping supports this mental process, there is no chance that you won’t successfully learn what you want to. Basically, you will understand and remember whatever you want. There is literally nothing in the world that you won’t be able to excel at once you become a master of mind mapping!

Saving Time

This method is not time-saving in the sense that you’re probably thinking of. Creating a mind map, organizing all the information, and then fitting in new ideas may take up a decent chunk of your time. However, since the learning is guaranteed in one go, you won’t have to spend time on the same theme again and again.

How to Use Mind Mapping to Learn New Skills

Mind maps are a tool that can be used every day. Use them to create an extensive to-do list or let the technique help you learn new skills. For example, let’s assume you’re a social media content creator. You want to create more engaging content. Start creating a mind map that is centered on themes for your posts. You can include topics that you’ve already covered as well as ones you plan on posting about. Then, include the feedback that you received on your previous posts. Link it up to suggested improvements or continued strategies so that the new posts can perform better. There is no rocket science in using a mind map effectively. You can categorize the process in 3 steps of mind mapping. Once you begin, you’ll quickly get the hang of it.

Helpful Tools

Mind maps can be made in numerous ways. Some people find it way easier to work with a pen and paper, whereas others prefer a digitized version. Each method has its pros and cons. Digital mind maps can be edited and altered very easily. It’s more convenient to add images. Also, the digital mind maps are more organized and neat. On the other hand, using a pen and paper lets the individual’s brain go in a flow. Scribbling the thoughts on a paper encourages the brain to find more relevant connections. The best way to get use out of both methods is to create a rough version on a paper and then shift it to a digital platform. Or, you can use a software or mind mapping application from the get-go. Some of the best mind mapping tools available for free are:

• MS Word
• Canva
• MindMup
• Free Mind

You can find more options here.

Final Thoughts

You don’t ever have to feel stuck again. Going through a creative block or failing to learn new things in life? Mind mapping is the ultimate solution to get your brain back on track!

More Tips on Mind Mapping

• How to Use a Mind Map to Organize Your Life
• Be More Productive Using A Mind Map As a Task List
• 7 Reasons Why People Who Draw Mind Maps Are More Hireable

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Scientists investigate why females live longer than males

An international team of scientists found that, like humans, female wild animals tend to live longer than males.

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MORE Positive COVID Updates From Quarantine: Pandemic+Positive Podcast With Geri & Anthony (Ep #4)

Get all the silver linings and positive news of Covid-19 in episode #4 of Geri and Anthony’s Good News Gurus (pandemic-positive) Podcast from Quarantine.

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People Are Now Stocking Little Free Libraries With Toilet Paper and Food for Neighbors in Need

As a means of taking care of their neighbors during the COVID-19 shutdowns, people are stocking Little Free Libraries with food and supplies.

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After Couple Publishes 3D-Printing Guide for Face Masks, Hundreds of Volunteers Start Making Them for Free

Not only are these single-use plastic face masks biodegradable, they can also be cheaply assembled in as little as an hour.

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How to Deal with Negative Thoughts (The Healthy Way)

When I think back to all the unhappy and frustrating times in my life, I realize now that I prolonged these experiences because I spend too much time in my head. I was either worrying about the future or thinking about past mistakes, missed opportunities and all the other events in my life where I felt dissatisfied and frustrated. I didn’t even realize how much impact negative thinking had on my life, Then one day, I read an article that said that we have between 40,000-80,000 thoughts every day. I realized then that the thousands of negative thoughts I was having on a daily basis were preventing me from not only enjoying life experiences, but draining my energy and distracting me from focusing on what was important in my life. It had to stop and the only person who could do this was me. In this article, you will understand why you have negative thoughts and how to deal with them.

What Causes Your Negative Thinking?

The first thing I decided to do was to find the why -- what triggers set off my negative thinking? If I could find the answer as to why I was constantly having so many negative thoughts, then I would be one step closer to better managing the impact that negative thinking was having on my life.

Mental Health Conditions

Negative thinking has many different causes and these causes can differ for everyone. The most excessive cause of negative thinking can be as a result of mental health conditions such as Obsessive-Compulsive Disorder (OCD) or Anxiety Disorder (GAD). Depression is also a factor that contributes to negative thinking and at times in my life, I had the symptoms of depression. While negative thinking can be a sign of mental illness, it can also be a regular part of life.

Rumination

Everyone has negative thoughts and that is a normal part of our lives. The danger for us, however, is when we keep having these negative thoughts going over and over in our minds. Scientists call this “rumination”. A habit of rumination can be dangerous to our mental health, as it can prolong or intensify depression as well as impair our ability to think and process emotions.

The Cortisol Effect

Cortisol is a hormone, which is mainly released at times of stress and has many important functions in our body. Having the right cortisol balance is essential for human health and you can have problems if your adrenal gland releases too much or too little cortisol. Our brain loves Cortisol as it is there to warn us about the imminent danger and that can be very helpful.((Healthline: High Cortisol Symptoms: What Do They Mean?)) The problem is that when we are constantly putting our bodies and our minds in situations of high stress and negative thinking, the cortisol starts to overload. Our brain starts to develop patterns of negative thinking and we start to normalise our thought patterns. We train our brains to think we are no longer in imminent danger – this is our new normal but our cortisol levels become dangerously high. The body over time will start to show signs of wear and tear – heart attacks, depression, anxiety, mental illness and the list goes on. If you don’t keep your negative thinking under control, you will eventually have to deal with serious health issues.

Holding on to Fears and Regrets

Martin Seligman an American psychologist, educator, and author of self-help books is a strong promoter within the scientific community of his theories of positive psychology and of well-being. He says that the three leading causes of negative thoughts for most people are:

• Fear of the Future – people can fear the unknown and as a result, they start thinking that the worst things can happen - such as failure and disaster. The future hasn’t happened and so people who fear it are distracted from living in the present, which is where they have more control over how they live their lives.
• Anxiety about the Present - many of us, however, do worry about what others think of us, what the traffic will be like going home or if we are doing a good job. If we are in an environment or in a relationship that is toxic we are more susceptible to negative thoughts.
• Regret about the Past – everyone does things that they are embarrassed or ashamed of. People who are prone to negative thinking tend to dwell on past mistakes and failures more than others.

No matter what causes your negative thoughts, you can manage them with some strategies. Start dealing with your negative thinking as soon as you recognize that negative thinking is about to become a big problem in your life.

5 Steps To Manage Your Negative Thinking

I don’t believe you can stop your negative thinking once and for all. That is an impossible task to achieve. A more realistic and achievable approach and one more sustainable is to learn strategies on how to manage your negative thinking so that you have control over how you want to live your life – not handing control over to your negative thoughts.

1. Challenge Your Negative Thoughts

This strategy to apply takes time and practice – you will not have control of your thoughts overnight. So be prepared and committed to practising this strategy on a daily basis. This strategy is all about teaching yourself how to counter negate your negative thoughts. There are 5 questions you can ask yourself either in your head or as I prefer writing my answers down in my journal:

1. Is this thought true? Is there a basis for this negative belief?
2. Is this thought giving your power or is it taking away your power
3. Can you put a positive spin on this thought or learn from it?
4. What would it be like if you didn’t have these negative thoughts?
5. Is this negative thought hiding you from issues you need to address?

2. Distract Your Negative Thoughts By Focusing on Something Else

Visualization is a useful strategy to help you distract yourself from your negative thoughts. Try to picture yourself doing an activity that you love to do - for example shopping, reading books, listening to music etc. The key is to train your brain to think about something completely different for at least 30 seconds. Be disciplined in trying this technique. Over time, you will have trained your brain to go in a different direction every time your negative thoughts come up.

3. The Balloon Exercise – Throw Away Your Negative Thoughts

I love this strategy the most. Essentially, what you are doing here is throwing your negative thoughts away. Clearing your head of negative thoughts by writing them down and letting them go in a physical way releases you from a lot of negative energy. Some people write down their negative thoughts on a piece of paper, screw the paper up and throw in the rubbish bin. I like to write my negative thoughts fears and regrets on an inflated balloon and then release them into the sky. At the same time, you are saying (yelling out loud) goodbye to your fears, regrets and negative thoughts!

4.Surround Yourself With Positive People

“Surround yourself with really good people. I think that's an important thing. Because the people you surround yourself are a reflection of you.” -- Aaron Rodgers

This quote from Aaron Rodgers illustrates why it is important to have great people in your life. The people that you spend your time with have a huge influence on how you live your life. If you want to better manage your negative thoughts, then spend time with a friend who has positive energy, a positive outlook on life and is willing to listen to you share your thoughts and feelings – though they won't let you get away with dwelling on the negative for too long!

5. The Power of Positive Thinking – Reframe Your Thoughts

“Positive thinking evokes, more Energy, more Initiative and more Happiness” - Unknown

Our mind has this amazing ability to convince us of something that isn’t really true. These untrue and inaccurate thoughts reinforce our negative thinking. The next time you are thinking that you are to blame for everything that is going wrong – stop it. What you are doing is assuming and personalizing your thoughts and reinforcing this with negative thinking. Take a few minutes out to acknowledge the great things you do, write these down and say these wonderful things out loud to you. Another strategy you could do is to challenge these thoughts with the questions outlined in Step 1. You can also take a look at these tips on How to Practice Positive Thinking And Change Your Life.

Final Thoughts

"The key to happiness - or that even more desired thing, calmness - lies not in always thinking happy thoughts. No. That is impossible. No mind on earth with any kind of intelligence could spend a lifetime enjoying only happy thoughts. The key is in accepting your thoughts, all of them, even the bad ones. Accept thoughts, but don't become them." -- Matt Haig, Reasons to Stay Alive

Negative thinking does not lead you to live a happy and successful life. With dedicated practice and commitment, you can replace negative thinking patterns with thoughts that actually help. This can make a huge difference in your day-to-day happiness. There is no doubt that the more positive thoughts you have the more positive results you will achieve in life.

More Tips About Positive Thinking

• How to Think Positive Thoughts When Feeling Negative
• 11 Tips for Maintaining a Positive Attitude
• 15 Ways to Practice Positive Self-Talk for Success

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12 Learning Goals For Personal Growth And Self Development

Learning is an essential part of life. The more you learn, the more you need to learn. As Harry Truman put it,((Teachthought: Top 50 Best Quotes About Learning))

“It’s what you learn after you know it all that counts.”

Your attitude toward personal growth and self-development through continuous learning is an important factor in how you succeed in life. In this article, I have highlighted some learning goals to help you become a better version of yourself and be more successful.

How Independent Learning Leads to Growth and Development

When you are dedicated to lifelong learning, you will experience development in key areas of growth. This includes intellectual, professional, social, and physical growth.((Dan Silvestre: Personal Growth Plan)) You can pick these areas of growth one by one and learn something to improve yourself. When you have achieved your goal in one area, you can then consider another area that also needs improvement. There are different ways to learn, and these include reading, listening, webinars, online courses, mentoring and any other means by which knowledge can be passed and absorbed. You can also learn by observing people: friends, colleagues, bosses, or any other person whose lifestyle you admire.

Examples of Personal Learning Goals

We learn not just for the sake of learning but to gain knowledge and improve certain areas of our lives. Highlighted below are areas where you can set personal learning goals. There is a sample learning goal statement for each of the items on the list. You can adopt these goals or adjust them as they apply to you.

1. Develop Communication Skills

Your ability to communicate effectively plays a crucial role in your pursuit of success. This applies to both verbal and non-verbal communication to colleagues, clients, customers, friends, and families. While everyone cannot be an orator or great writer, we can all be great communicators by learning. In whichever industry you are in, having a goal towards improving your communication skills would be of great advantage. Enroll in online courses to learn topics in communications, such as speaking to an audience, communication strategies for sales and marketing, effective corporate communication, virtual communication, etc.

2. Negotiation Skills

Whether it is about contract terms, business deals, salary, or prices of commodities, negotiation skills are essential to have at hand. They can save you tremendous time and money and can also give you leverage in your dealings with people. You might not be able to always get everything you want, but negotiation skills can help you get more of it. Take an online course or read three bestsellers on strategies and skills for negotiating effectively.

3. Ethics and Social Responsibility

Sometimes we know what is expected of us, but at other times, we are not so sure. We often come across situations where we get confused about what we are supposed to do. Knowing what to do and being able to meet up with expectations can boost your positive image and earn you a favorable reputation at work or in the community. It can also open a door to leadership or make you more effective in your leadership capacity. Continue to learn about ethics and social responsibility by reading wide on the subject. In addition, read all available information within an organization regarding its ethics and core values. Read also the ethics of the particular industry.

4. Teamwork and Flexibility

Some people find it easy to blend into a team, while others are more of the solo type. If you belong to the second category, you need to be intentional about being flexible and working in a team to achieve a common goal. Learn to be open-minded, volunteer to help out, and ask for help from colleagues. Also, offer suggestions on solutions to fix a common problem.

5. Reasoning and Making Good Judgment

The ability to make sound decisions depends on how you can deploy your reasoning skills. Unfortunately, this is not something everyone can pull off easily, especially when it comes to making tough decisions. A Harvard Business Review article outlined the following useful tips for making good judgments((HBR: The Elements of Good Judgment)):

• Listening attentively or reading critically to turn knowledge into understanding.
• Picking up what is not said and interpreting body language.
• Cultivating sources of trusted advice: people who are bold enough to tell what you need to know and not what you want to hear.
• Understanding, clarifying, and accepting different viewpoints.

Improve the capacity to listen and read information and intentions carefully to gain proper understanding and assess different viewpoints before making a decision.

6. Critical Thinking and Problem Solving Skills

Critical thinking and problem-solving skills are described as the ability to use knowledge, facts, and data to effectively solve problem.((DOL.GOV: Skills to Pay the Bills)) It is being able to think about a problem and proffer an immediate solution or come up with ideas that can lead to a solution. The competitive world of work requires a great deal of critical thinking, and being able to fix problems is a great advantage. Learn how to analyze and synthesize information and predict the future outcome of a decision. Use puzzles and games to develop logic and create mind maps to practice visualizing a problem and its solutions.

7. Analytical Thinking

Analytical thinking is also a component of problem-solving skills. It is described as visual thinking that gives one the ability to solve problems quickly using a methodical step-by-step approach.((IQ Doodle: Analytical Think)) Analytical thinking helps to break a complex problem down into smaller, manageable components. Improve analytical thinking capacity by practicing brain games, reading books, and using the analytical approach in solving problems.

8. Creative Thinking

Thinking about new ideas and ways of doing things rather than the old way is creative thinking. It can also be referred to as disruptive thinking — bringing new, fresh perspective into current realities. In this era of innovation, creative and disruptive thinking are essential to achieve success at work. Improve creative abilities by tapping into inspiration from books, videos, documentaries, and other sources. Create time daily or weekly to brainstorm and create something new.

9. Improved Memory

A good memory prevents us from forgetting important dates, facts, and deadlines.((Illumine: How Important Is a Good Memory In Business)) Memory also helps us to avoid committing the error of omission due to forgetfulness. Such an error can have serious consequences on our work and business. Boost memory by learning to memorize and recall. Learn a foreign language or learn to play a musical instrument.

10. Staying Organized

Take control of your schedules, activities, and routines by getting organized. Getting organized will give you focus, increase your productivity, reduce stress, and help you manage your time better. Some have assumed that being organized has to do with personality types, but being organized is really not an issue of personality. Anyone can learn and develop this habit. Learn more about how to be organized. Create a daily to-do list. Learn to keep things in their proper place and declutter regularly.

11. Build Self Esteem and Confidence

One of the ways to build your self-esteem and confidence is through reading. Reading equips you with valuable information that makes you knowledgeable and vast. It also makes you more intelligent as you will gain a broader perspective on issues, and this makes you more articulate and confident when communicating with people. You can also build your self-esteem by learning to make positive affirmations about yourself. Read self-help books and make daily positive affirmations.

12. Toughness and Resilience

Your ability to stand strong in the midst of storms depends on how tough and resilient you are. Whether you anticipate them or not, there will always be some tough times on your success journey. Learning to be tough and resilient will ensure that you don’t buckle when under pressure. It also helps you to keep your mind sane when working through difficult situations. Read biographies or watch movies and documentaries featuring heroic acts. Participate in mental drills.

Final Thoughts

As much as it feels good to learn new things, consider perfecting an area of learning before moving on to something else. You might have a number of things to improve on (and you should), but you can’t take on everything at once. When you have chosen your learning goals, put a timeframe on each of them. You can also create a yearly calendar for your learning goals and pick them one after the other.

More Tips on Learning

• 5 Hacks to Speed up the Learning Process
• How to Cultivate Continuous Learning to Stay Competitive
• How to Create a Habit of Continuous Learning for a Better You

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