Category: Health

How to Say No More Often to Create Extra Time for Yourself

Does it feel like you give of yourself to everyone else without getting the same in return?

If you find yourself saying “yes” to that question, then you might have some trouble saying “no” to your family members and friends.

When you take on too many commitments, then you’re spreading yourself too thin. If you are keeping track of your life with a smartwatch or Fitbit with a Fitbit band and see that you never get to sit down, you are making a recipe that will guarantee that nothing is going to get done. 

If you want to reduce stress in your life and stay productive, then learning how to say “no” more often can get you to where you want to be. Here’s how you can start to set better boundaries for yourself.

Be Straightforward With Your Answer

If you don’t have the bandwidth or desire to help, then be honest about yourself. When you explain the reasons why you’re turning someone down, it makes the answer more understandable. Then make sure to stay on message because telling three different people two different solutions is one way to lose friends quickly.

Provide a Lifeline to the Other Person

Showing some empathy to the other person when you offer a “no” can help that individual to tolerate your answer. Happiness isn’t going to be an emotion you’ll see in this situation, but you can offer a lifeline if someone feels overwhelmed. Contributing in small ways can still make it feel like you’re part of the team.

Balance Being Friendly With a Desire to Stay Firm

If you try to make the other person feel bad about their request for help, then you’ll get a lot of resistance to your answer. Avoid any grimacing, sighing, and other non-verbal cues that show dissatisfaction.

It might seem tempting to soften the answer to reduce problematic feelings when you’re in that moment, but it is okay to be firm with your response. Don’t walk away leaving people with the impression that you’ll change your mind.

Keep Your Expectations Accurate

Some people will not accept “no” for an answer. If you offer that response, the other person might be more than happy to burn a bridge. You can influence the decisions of others, but you cannot make choices for them. You’re never going to find ways to please everyone, so it is up to you to adjust your expectations. If you give people space to sort out their feelings, then they might come back around.

Practice saying “no” to get better at it. Then you’ll create the extra time you need to take care of yourself. 

How to Remove Clutter from Life

If you want to remove clutter from your life, then here are some meaningful steps that you can take right now to streamline your life.

Clean Up Your Desk

Your desk is the epicenter of life at work or home. If it is filled with junk mail, magazines, outdated paperwork, and trash, then you will experience higher levels of stress. Even if you can only take a couple of minutes to do some organizing, corralling your paper clips and pens into a container can be enormously helpful.

Be Honest About Your Closet

Is it true that fashion is cyclical? Absolutely.


Should you be keeping something in your closet that has a thick layer of dust on it because you haven’t worn it in three years? Absolutely not.

Cleaning out your closet works well when you use the six month rule. If you haven’t worn something at least once in that time, then you can get rid of it.

Stop Using a Junk Drawer

The junk drawer might be the scariest spot in the house. It’s your go-to place to put everything, but it also tends to fill up with a lot of useless stuff. Get rid of anything that’s expired, broken, mismatched, leaking, or smells bad.

If you have duplicates of items in your house, then a donation to the local thrift shop can be useful. Do you need to have six-can openers in the house?

Get Your File Cabinet Sorted Out

Don’t use the excuse that you’re a “piles” person. Loose paperwork is an indication of disorganization. If you have files that are still active, then sort them into the appropriate files. Archive anything that you need to save. Anything that falls outside of these two categories should get shredded or recycled.

Remove the Clutter in Your Home 

The easiest way to determine what clutter you have in your home is to look at what contributes value to each room. Anything that doesn’t belong should disappear. Receipts, old magazines, broken furniture, and similar items don’t need to be there.

Then you will want to work on cleaning up your daily routine. Many people let their homes and offices fall into a mess because they’re too busy trying to complete other tasks. If something hinders you from enjoying the life that you want, then it also needs to go. 
A lot of these suggestions can be difficult to complete. Often, it is poor habits that lead to clutter and other issues. Small changes in your personal life and how you keep your home can make a world of difference. Similarly, items from brands like Desbio, Unda, and Biron may help to can ensure that you have the energy you need to make it through your day.

How Does Society Define Feeling Down?

Could society be manufacturing people who experience high levels of depression and feeling down, or is this part of human nature that only now is being recognized for what it is?

Up to 20% of people will experience at least one episode of clinical depression during their life. Most issues with feeling down involve acute circumstances, but questions that affect more than situational emotions continue to rise.

Society says that you are supposed to be happy. If you don’t feel that way, then there must be something wrong with you. The truth might be the complete opposite of this perspective.

Is Life Supposed to Be Beautiful All of the Time?

Labeling people as being depressed or “feeling down” as if it is a negative outcome is one of the greatest injustices of modern humanity. Life can be challenging at times. It isn’t the circumstances that should define individuals.

How someone responds to awkward moments is a better reflection of their self-confidence, skills, and maturity.

That’s not to say there aren’t people who have clinical depression and deserve a high-quality treatment plan to help with their symptoms.

When people receive support for their life challenges, even if the situation is abusive, involves suffering, or includes a loveless relationship, then the symptoms of feeling down start to go away. We must understand where a person is in life by having empathy for their circumstances.

If we know the context of a person’s symptoms, then we can understand the differences between situational and clinical depression.

What Is Situational Depression?

Depression becomes situational when an acute event triggers temporary feelings and unwanted symptoms. This issue could involve an illness, the loss of a loved one, or sudden unemployment.

Working through the grief that happens with loss is painful. It is also more effective than trying to medicate away the discomfort. Unless the underlying causes of these situations receive attention, then the symptoms will always remain. That process can eventually lead to a clinical diagnosis.

Even when fear and anxiety are part of the mix of feeling down we must all embrace the struggle that life provides. These trials can help to make us stronger people.

It is okay to question why problems come our way when they don’t seem to impact others.

If you need to take time to resolve some difficult emotions, then do so. There isn’t something wrong with you if happiness doesn’t seem to be around. When we can accept this fact, then we take the first step toward being able to accomplish anything. 

What to Tell a Child that Hates College

The college dropout rate in the United States is 30% after the first year of school. Kids sometimes struggle to adjust to this level of learning. Several reasons exist that can cause some people to hate college or university classes, so knowing what to say in this situation can be the difference between earning a degree or finding yourself wasting years in low-skill job.

If your child wants to drop out, here are the conversation points you’ll want to have.

1. Do You Feel Tired?

College is an exhausting experience. The combination of classes, athletics, work-study programs, and part-time jobs leaves little time for sleep. Ask them if they are eating right and maintaining a nutritional profile using products from lines like Gaia Herbs to sustain themselves. Then encourage time organization habits that allow for at least six hours of rest each night. 

2. Are You Learning Anything?

Some people struggle in college because it feels like a review from high school. Ask them if they are engaging with their professors and the curriculum. If not, then explore ways to improve those circumstances. Using omega-3 products from Carlson Labs can be one way to create a positive difference in this area.

3. Do You Feel Homesick?

Moving away to college can put long distances between children and their families. When people feel homesick, their eating habits tend to focus on high-fat, high-sugar options. Supplementing these foods with items from Douglas Laboratories can encourage healthier living by targeting critical health functions. Supporting a healthier lifestyle can reduce the number of painful days that happen when this change occurs.

4. Are You Worried About Something?

College can bring out feelings of helplessness that didn’t exist before. Being at home feels safe. Living in a dorm room means that some elements of life are now outside of their control. Talk to them about developing a series of coping skills that can help them to stay grounded and centered. Journaling, exercise, meditation, and creative endeavors can all help to take one’s mind off of their worries.

If a child says that they hate college, then offer them support. If you indulge the negative energy in each conversation, then repetitively going over each problem will enhance the hatred. Use these conversation points instead to direct the talking points toward positive solutions that can make life better while attending classes.

It will make a significant in their life and yours.

5 Workouts You Can Easily Do At Home

If you feel like 2020 is the year where you can get back into shape, then working out at the gym might seem like a good idea. Then you see how much it will cost you each month for a membership, meet some of the judgmental people, and the experience makes you feel like you wasted your money.

Not every gym is like that, of course. Many of them are amazing places that provide an encouraging atmosphere. If you don’t feel that way or your preference is to exercise at home, then these workouts can help you to meet your health and wellness goals for the year.

Best Beginner’s Exercises to Start Today

If you haven’t been exercising in a while, then don’t push your body too far beyond its limitations. You’ll feel miserable the next day, and it might stop you from pursuing your goals. Try using these workout ideas instead to get started.

1. Press-ups

This exercise is like your standard push-up. Place your hands about shoulder-width apart while keeping your back flat. Your head to your heels should form a straight line. Then lower your body until your chest is about an inch from the ground before extending your arms up until they are straight. Repeat as many times as you can.

2. Dumbbell Squats

Hold a dumbbell in each hand. It should feel heavy, but not overwhelming. Then position your legs so that they are a shoulder-width apart. Sit back into your squat until the weights are about one inch from the floor. Keep your knees over your toes and chest out to prevent arching your back – and remember to breathe!

3. Farmer’s Walk

If your knees aren’t ready for the squats just yet, then walk around with a heavy dumbbell in each hand. Stand up tall, keeping your shoulders back. Then walk with short steps as quickly as you can. When walking around seems like it is too easy, then start going up the stairs with the weights in the same position. 

4. Lateral Raises

Stand still holding a light dumbbell in each hand. Then slowly lift them out to the side until you reach shoulder height. Don’t go any higher than that, or you’ll risk hurting yourself. You might also need to resist the urge to cheat by swinging the weights into position. Then lower the weights back to your sides. Fighting gravity will help you to build more stamina than letting it do all of the work for you.

5. Plank

Get into the press-up position, but then rest on your forearms instead of putting your weight on your hands. Keep your back straight as you tense your abdominal muscles. Your goal is to hold the position for as long as possible without allowing sagging at the hips. This workout will exercise your core without putting as much pressure on your spine.

Before you start a new workout routine, it may be advisable to speak with a doctor about your intentions. Then make sure that you give yourself time every day to go through your routine. 

How to Choose the Correct Fitbit Bands

If you want to get more out of your Fitbit, then the correct band will help you wear it as much as possible.

The best Fitbit bands will let you wear the device at work all day, while working out at the gym, and when you sleep. It must feel comfortable around your wrist.

Fitbit makes it easy to choose the correct band for your device. They provide sizing guides that let you understand if you need a small, large, or extra-large product. 

How to Measure Your Wrist for a Fitbit

It is effortless to measure your wrist to know what size is necessary for your Fitbit. All you need to have is a flexible tape with inches printed on the side. You can find them in the sewing department of your favorite store. 

Many hardware stores also offer this product, although it may be at a size or length that isn’t helpful to this process.

Place the tape measure at the center of your wrist where you plan to wear the Fitbit. Then wrap the ribbon all of the way around until you meet back in the middle. The length that it shows equates to the size of the band you need.

The sizing chart for Fitbit products is reasonably straightforward.

If your wrist was between 5.5 inches to 6.7 inches, then you will need a small Fitbit band for a successful wearing experience.

When the tape measure says that your wrist is between 6.7 inches to 8.1 inches, then you will need a large band to secure the device.

If you got a result that was bigger than 8.1 inches, then you must contact Fitbit through their website to determine if an extra-large band is available for the model you prefer. At the time of this writing, you could purchase this option for the Inspire series.

Did your tape measure say that your wrist was larger than 9.3 inches? Then there isn’t a band from Fitbit to use, but there might be a third-party product that could fit.

Sizing for the Versa Series from Fitbit

If you like the Versa series from Fitbit, then the measurements are a little different.


You can wear a small band with your device if your wrist is as large as 7.1 inches. The large band goes up to 8.7 inches. At this time, there is not an extra-large option available for that series.

If you prefer the more affordable Ace 2 or a similar model, then you’ll receive a fully adjustable band with a one-size-fits-all perspective.

What If I Don’t Have a Tape Measure?

If you can’t find a cloth or ribbon tape measure, then all you need for an accurate measurement is a ruler and a piece of string.

Wrap the string around your wrist so that you can determine the correct length. Then place that next to a ruler to determine the number of inches required for a comfortable fit. This methodology is just as accurate.

Most Fitbit bands are slightly adjustable. If you’re unsure of what size to get because you’re measurements are borderline, then always go with the next size up.

7 Ways to Tell You Need Counseling in Your Life

There are ways to tell that you need counseling in your life, like when you and your spouse or partner are always at odds with each other.

Then there are the subtle signs that don’t always get noticed. If you don’t enjoy some of the same activities that used to make you smile, then it might be time to speak with a professional about how you feel.

Here are some other ways to tell if speaking with a counselor could be beneficial.

When Should I Speak to a Counselor?

The short answer to the question is that you should speak with someone whenever it feels like it would be helpful. You can also look for some specific signals in your life that suggest the time is right to try counseling.

You are Feeling Overwhelmed

Does it feel like you have too many things to do every day? Are there issues that bother you, and it feels like there is no way to cope with them? If you find yourself in this situation, then speaking with a counselor can help to reduce your stress levels.

You Feel Tired All of the Time

Fatigue is a common physical symptom of mental health conditions. If you feel tired every day when you wake up, then it is time to speak with someone. Your doctor will also want to rule out anything serious.

You Feel Angry All of the Time

Becoming angry isn’t always a bad thing. Even moments of passing rage can be healthy. When these emotions lead you toward destructive decisions, then that is the time to so speak with a counselor.

You Experience Panic Attacks

If there is a fear that holds you back, then a counselor can help you to find a way to overcome that issue. Individuals with high intelligence often have the most phobias because of how they see the world. It can even trap some people in their homes because of the panic attacks that trigger. A little therapy can help you to get around these obstacles.

You Feel Anxious

It is normal to worry about things occasionally, but this emotion should not take up all of your time. If anxiety is creating bothersome physical symptoms, then it is time to see a counselor about your situation. This same rule also applies if you feel more apathetic about your day.

You Don’t Want to Be Around Other People

Most people can recharge when they spend a little time by themselves each day. Individuals with an introverted personality might prefer staying in than going out a majority of the time. If social situations create stressful feelings, then a counselor can help you to understand why you feel that way.

You Feel Hopeless

If it feels like life is pointless, then speak with a counselor right away. Persistent thoughts like this can lead to dangerous situations.

Talking to a counselor is a healthy decision. Most therapists have someone with whom they speak with because of the challenges they face. It might not help right away, but there isn’t much to lose with this effort.