12 ways to improve your mood in a less than a minute

 

12 Ways to Improve Your Mood in Less than a Minute

If you’re feeling a bit blue, you might be surprised to hear that are lots of ways to lift your mood in less than a minute. Skeptical? Try these and see!

1. Put some drops of lavender and orange essential oils in a diffuser. These oils have been shown to help with anxiety and to promote calmness and positivity.

2. Have a snack. A handful of nuts or a square of dark chocolate will send endorphins flooding into your brain and lift your mood fast. 

3. Get some sunshine. Go outside and get some fresh air and some sunshine, Studies have shown that people who have significant exposure to light have less depression, fewer sleep problems and are even more productive. If you can't make it outside, go and look out of a window.

4. Go for a walk. Even walking around the block will help to lift your heart rate and energy levels. 

5. Close your eyes and focus on your breath. Breathe in and out deeply three times. Focused breathing lowers your blood pressure and calms the mind. 

6. Lift your shoulders up to your ears and then let them drop. Do this three times and feel the tension ebb away. It’s easy to hold onto a lot of tension and stress without realizing it. 

7. If you’re feeling nervous before an interview or presentation, go into the stairwell or the restroom. Breathing in, open your arms wide, breathing out give yourself a big hug. It’s almost impossible to do this without smiling. 

8. Smile! Smile and make eye contact with a colleague or the guy in the coffee shop or the person serving you at the deli. The physical act of using your smile-muscles can genuinely make you feel happy. And it's contagious. Chances are you'll make them smile too and improve their day.

9. Stand up straight, lift your head and throw your shoulders back. Adopt a Wonder Woman or Superman pose and feel the change in your energy. 

10.  A cup of tea or coffee will instantly lift your mood. You probably know that caffeine is a stimulant, but even low or no caffeine hot drinks will give you a boost or calm you down whether it’s chamomile or green tea, a chai latte or hot water and lemon. 

11.  Listen to music that you love. You can choose custom mood music, or play your old favorites. Music has been shown to have a powerful effect on mood.

12.  Ask for a hug. Probably not from your boss, but a family member or friend would love to give you the instant comfort of an embrace.

Overcome Your Fear of Public Speaking

Fear of Public Speaking

This is one of the most common fears that people have, which is making a speech before an audience. Although this task appears to be rather straightforward, there are several factors that could come into play, which makes this, a legitimate type of fear instead of being an irrational one.

Even those people whose job requires them to speak before a group of people are not exempted from this fear, which is surprising knowing that they do it often. So you might as well picture those individuals who only get to perform public speaking on given occasions and the amount of fear that is entailed with the task. In fact, the fear is so massive that it can result to stress for some people. This requires some attention knowing that some people who experience fear of public speaking end up not delivering a quality speech since they are overtaken by that fear. Indeed, the feeling of fear can cloud one’s ability to focus on the task at hand. After all, an effective public speaking produces a satisfying experience for both the public speaker and its audience.

Steps to Overcome Fear of Public Speaking

Public speaking isn’t an activity to be feared about. If this does not do the trick for you, then you might want to consider applying the following perspectives and behavior towards this and hopefully be able to overcome this type of fear.

Public Speaking Isn’t Supposed to be Stressful

Fear of public speaking is quite common that some people think it is inherently stressful. Well, it is time you know it is not! Communicating with others is an activity with which humans do every day, so why should public speaking be any different? Therefore, one way to overcome the fear of public speaking is to imagine this activity as any regular communication that you do every day. The only difference with public speaking is that you are addressing more people than you normally would.

Acquiring this new perspective is not something that you can achieve overnight, though. However, just focus on what you need to share during your public speaking and less on the actual delivery process to lift off the burden.

Give Up The Idea of Delivering a Perfect Speech!

This is another major culprit as to why people fear the idea of speaking in public. Indeed, the idea of embarrassing yourself in front of many people is frightening. But the content of your speech is what is these people will remember, not how you flawlessly delivered the speech. Once you are able to get rid of this anxiety, then you will find that you become less frightened with the idea of making public speeches or talking in front of large groups.

Focus on the Purpose of the Speech!

One of the most common “hidden” causes of stress associated with public speaking is related to the cause above, which is trying to impress the audience with your delivery. Focus on what value the audience can get from your speech delivery instead of trying to make an impression on them. Although delivery will boost your success at a public speaking activity, the most important thing is to communicate effectively with them. If it offers any consolation, not all public speakers get 100% approval from their audience anyway.

Becoming a Good Public Speaker

Now that you have recognized the major cause of fear that most people experience when public speaking, here are factors that are important in not just overcoming this fear but also doing a good job at your speech.

• Study your subject matter thoroughly so you can be confident when it's time to deliver it.

• Polish your speaking skills. This will enable you to relay the information clearly and authoritatively.

• Prepare all of your presentation materials so you can deliver an organized speech.

• Practice your delivery. Even the best public speakers do this.

"How To Overcome Your Fear Of Public Speaking Without Attending A Speech Class Or Hiring An Expensive Coach"

New Year Starts with hope

When there are people like that there is still hope for tomorrow

Friends for a lifetime

In kindergarten your idea of a good friend　was the person who let you have the　red crayon when all that was left was the ugly black one.

In first grade your idea of a　good friend was the person who went to the bathroom with you and held　your hand as you walked through the scary halls.

In second grade your idea of a　good friend was the person who helped you stand up to the class bully.

In third grade your idea of a good friend　was the person who shared their lunch　with you when you forgot yours on the bus.

In fourth grade your idea of a good friend　was the person who was willing to　switch square dancing partners in gym so you wouldn't have to be stuck do-si-do-ing with Nasty Nick or Smelly Susan.

In　fifth grade your idea of a friend was the person who saved a seat on the back of the bus for you.

In sixth grade your　idea of a friend was the person who　went up to Nick or Susan, your new crush, and asked them to dance with you, so that if they said no you wouldn't have to be embarrassed.

In seventh grade your idea of a friend was　the person who let you copy the　social studies homework from the　night before that you had.

In eighth grade your　idea of a good friend was the person who helped you pack up your stuffed animals and old baseball but didn't laugh at you when you finished and broke out into tears.

In ninth grade your idea of a good friend　was the person who would go to a　party thrown by a senior so you　wouldn’t wind up being the only freshman there.
In tenth grade your idea of a good friend was the person who changed their schedule so you would have someone to sit with at lunch.
In eleventh grade your idea of a good friend was the person who gave you rides in their new car, convinced your parents that you shouldn't be grounded, consoled you when you broke up with Nick or Susan, and found you a date to the prom.
In twelfth grade your idea of a good friend was the person who helped you pick out a college/university, assured you that you would get into that college/university, helped you deal with your parents who were having a hard time adjusting to the idea of letting you go...
At graduation your idea of a good friend was the person who was crying on the inside but managed the biggest smile one could give as they congratulated you. 
 The summer after twelfth grade your idea of a good friend was the person who helped you clean up the bottles from that party, helped you sneak out of the house when you just couldn't deal with your parents, assured you that now that you and Nick or you and Susan were back together, you could make it through anything, helped you pack up for university and just silently hugged you as you looked through blurry eyes at 18 years of memories you were leaving behind, and finally on those last days of childhood, went out of their way to give you reassurance that you would make it in college as well as you had these past 18 years, and most importantly sent you off to college knowing you were loved.
Now, your idea of a good friend is still the person who gives you the better of the two choices, holds your hand when you're scared, helps you fight off those who try to take advantage of you, thinks of you at times when you are not there, reminds you of what you have forgotten, helps you put the past behind you but understands when you need to hold on to it a little longer, stays with you so that you have confidence, goes out of their way to make time for you, helps you clear up your mistakes, helps you deal with pressure from others, smiles for you when they are sad, helps you become a better person, and most importantly loves you! .......(are you crying yet?)
 Oh there’s more. Thank you for being a friend. No matter where we go or who we become, never forget who helped us get there. There's never a wrong time to pick up a phone or send a message telling your friends how much you miss them or how much you love them.
If you love someone, tell them. Remember always to say what you mean. Never be afraid to express yourself. Take this opportunity to tell someone what they mean to you. Seize the day and have no regrets. Most importantly, stay close to your friends and family, for they have helped make you the person that you are today and are what it's all about anyway.

Thoughts on courage

Deuteronomy 31:6

6 "Be strong and of good COURAGE, do not fear nor be afraid of them;
for the LORD your God, He is the One who goes with you. He will not
leave you nor forsake you."

Deut 31:7-8

7 Then Moses called Joshua and said to him in the sight of all
Israel, "Be strong and of good COURAGE, for you must go with this
people to the land which the LORD has sworn to their fathers to give
them, and you shall cause them to inherit it.
8 "And the LORD, He is the one who goes before you. He will be with
you, He will not leave you nor forsake you; DO NOT FEAR nor be
dismayed."

Joshua 1:6-9

6 "Be strong and of good COURAGE, for to this people you shall divide
as an inheritance the land which I swore to their fathers to give
them.
7 "Only be strong and very COURAGEOUS, that you may observe to do
according to all the law which Moses My servant commanded you; do not
turn from it to the right hand or to the left, that you may prosper
wherever you go.
8 "This Book of the Law shall not depart from your mouth, but you
shall meditate in it day and night, that you may observe to do
according to all that is written in it. For then you will make your
way prosperous, and then you will have good success.
9 "Have I not commanded you? Be strong and of good COURAGE; do not be
afraid, nor be dismayed, for the LORD your God is with you wherever
you go."

1 Chronicles 28:20

20 And David said to his son Solomon, "Be strong and of good COURAGE,
and do it; DO NOT FEAR nor be dismayed, for the LORD God-- my God--
will be with you. He will not leave you nor forsake you, until you
have finished all the work for the service of the house of the LORD.

Psalms 27:13-14

13 I would have lost heart, unless I had believed that I would see
the goodness of the LORD in the land of the living.
14 Wait on the LORD; be of good COURAGE, and He shall strengthen your
heart; wait, I say, on the LORD!

Psalms 31:23-24

23 Oh, love the LORD, all you His saints! For the LORD preserves the
faithful, and fully repays the proud person.
24 Be of good COURAGE, and He shall strengthen your heart, all you
who hope in the LORD.

Human Manual!!!!

The Maker of all human beings is recalling all units
manufactured, regardless of make or year, due to the
serious defect in the primary and central component of
the heart.　 This is due to a malfunction in the original
prototype units code named Adam and Eve, resulting in
the reproduction of the same defect in all subsequent
units.　 This defect has been technically termed, Sub-
sequential Internal Non-morality, or more commonly
known as SIN, as it is primarily expressed.

Some other symptoms:
　　　　　 [a] Loss of direction
　　　　　 [b] Foul vocal emissions
　　　　　 [c] Amnesia of origin
　　　　　 [d] Lack of peace and joy
　　　　　 [e] Selfish or violent behavior
　　　　　 [f] Depression or confusion in the mental component
　　　　　 [g] Fearfulness
　　　　　 [h] Idolatry
　　　　　 [i] Rebellion

The Manufacturer, Who is neither liable nor at fault for
this defect, is providing factory authorized repair and
service free of charge to correct this SIN defect.The
Repair Technician, the Lamb of God, has most
generously offered to bear the entire burden of the
staggering cost of these repairs.

There is no additional fee required.The toll-free number
to call for repair in all areas is:　 P-R-A-Y-E-R.　 
Once
connected, please upload your burden of SIN through
the REPENTANCE procedure.

Next, download ATONEMENT from the Repair Technician, the Lamb of God,
into the heart component.

No matter how big or small the SIN defect is, the Lamb of God will
replace it with:
　　　　　 [a] Love
　　　　　 [b] Joy
　　　　　 [c] Peace
　　　　　 [d] Patience
　　　　　 [e] Kindness
　　　　　 [f] Goodness
　　　　　 [g] Faithfulness
　　　　　 [h] Gentleness
　　　　　 [i] Self-control

Please see the operating manual, HOLY BIBLE, for
further details on the use of these fixes. As an added
upgrade, the manufacturer has made available to all
repaired units a facility enabling direct monitoring and
assistance from a resident Maintenance Technician, the Holy Spirit.
Repaired units need only make Him welcome, and He
will take up permanent residence on the premises!

WARNING:　 Continuing to operate the human being unit
without correction voids the Manufacturer's warranty,
exposing the unit to dangers and problems too numerous
to list, and will result in the human unit being permanently
impounded.

For free emergency service, call on the Lamb of God.

DANGER:　 The human being units not responding to this
recall action will have to be scrapped in the furnace.　
 The SIN defect will not be permitted to enter Heaven so as
to prevent contamination of that facility.

Our planet a global village!

This collection comes from different cultures, different ages and
different people and if anything, is once again a
reminder that despite the differences the planet is a global village
where there are more points of common contact than differences
between us.


A man holding a basket of eggs does not dance on stones.
--African Buji Proverb (Nigeria)

He who treads the Path in earnest
Sees not the mistakes of the world;
If we find fault with others
We ourselves are also in the wrong.
When other people are in the wrong, we should ignore it,
For it is wrong for us to find fault.
By getting rid of this habit of fault-finding
We cut off a source of defilement.
When neither hatred nor love disturb our mind
Serenely we sleep.
--Buddhism Sutra of Hui Neng 2

Judge not, and ye shall not be judged.　 For with what judgment
ye judge, ye shall be judged: and with what measure ye mete, it
shall be measured to you again.
--Christianity Matthew 7:1-2

Confucius said, "The gentleman calls attention to the good
points in others; he does not call attention to their defects.
The small man does just the reverse of this."
--Confucianism Analects 12.16

Take oneself to task instead of putting faults on others.
--The Gayan of Hazrat Inayat Khan

Judge not they neighbor until thou hast stood in his place.
--Judaism Talmud, Mishnah, Abot 2.5 a saying of Hillel

Great Spirit, Let me not criticize another until I have walked a
mile in his moccasins.
--Native American


We are more alike, my friends, than we are unalike.
--Maya Angelou

We are all flowers in the Great Spirit's garden.　 We share a
common root.　 The garden is beautiful because it has different
colors in it, and those colors represent different traditions
and cultural backgrounds.
--Grandfather David Monongye, Hopi

He felt frightened at being different from his brothers and
sisters. It scared him to be different.
--E. B. White

People have one thing in common:　 They are all different.
--Robert Zend, Writer, Cited in BITS & PIECES

The primary false notion-the illusion-of human nature is that
people are the same.
--M. Scott Peck, THE DIFFERENT DRUM, p. 173

You decided to workout and now what?

 So far I mentioned that in order to choose the perfect weight loss program which will work for you it is important to learn some basic information.
And since I decided to make this blog to share my experience in weight loss with you all I think it’s better if I also share with you this information and not let you search it elsewhere.

So for starters here some basics about exercise:

Types of Exercise

There are two types of exercise: anaerobic and aerobic. Aerobic (with oxygen) training involves the use of the heart. Aerobic training is commonly referred to as cardiovascular training. Walking and biking are examples of aerobic training. Anaerobic (without oxygen) training does not involve the heart. Instead, it relies on energy stored within the muscles. Strength training is an example of anaerobic training.


Workout Frequency

The frequency of an exercise program can vary depending on fitness level and personal goals. Three or more workouts per week are preferred.

Workout Duration

The duration of a workout can be very brief, or it can last for several hours. Thirty minutes to 1hour is typical.

Workout Intensity

Always start with a light resistance level then gradually work your way up.

Sets and Reps

A rep (short for repetition) is any motion or exercise that is done repeatedly. A set is a grouping of repetitions. Repetition range can vary depending on factors such as the muscle being trained and fitness level. Consider starting with 10 reps and 2 to 3 sets per exercise.

Workout Assistance

Never exceed your known physical limits. Always seek the assistance of a professional before performing difficult exercises.


Breathing Technique

The contraction of a muscle during exercise is referred to as the concentric phase of the movement. The goal is to try to exhale as you contract the muscle (e.g. breathe out while you push). Inhalation should take place during the eccentric phase or opposite movement.

Useful resources:

Anatomy for Strength and Fitness Training for Women 

Workouts For Dummies

The Now What? Fitness Series Collection Complete 6-Book Set Simplifying A Total Health And Fitness Plan Including Cardio, Strength Training, Healthy Nutrition, Working Out At Home And In The Gym