Personal Growth Cafe – Page 69 – Empowering You to Live Your Inspired Vision!

December 5, 2018February 19, 2018

How Can I Tell If I Suffer From Depression?

Depression is something we all hear about and, even in this day and age, some of us try to hide it.

You may have had possible symptoms yourself and wondered if there are ways to tell if you might be depressed.

The biggest question, though, is probably, “What can you do about it?”

Fortunately, there are ways to tell if what you’re experiencing is depression, and there are things you can do about it.

Let’s analyze three important depression questions:

What Is Depression?

Scientists know the least about our most important organ – the brain.

Until the early 1970’s, families would often say, “Oh, Aunt Emma’s having a one of her spells,” or “Uncle Fred’s going away for a while.”

Depression was simply taboo to talk about and to seek help for.

Fast-forward to modern day and you’ll notice a lot has changed.

No longer is it taboo.

People who suffer from depression are encouraged to openly seek help, and even join support groups of others who suffer from depression, so they can heal.

Depression is now considered a serious illness.

The good news is that it’s treatable, but it does require professional attention.

Depression isn’t an occasional sadness, such as after the loss of a loved one or a move to a new home.

These types of temporary sadness usually pass.

Depression is where someone becomes so down that it interferes with daily life.

Here are some common symptoms of depression:

Extreme fatigue and tiredness, sleeping too much

Insomnia

Feeling lethargic and lacking the motivation to do anything

Loss of appetite or excessive overeating

Difficulty concentrating on anything

Feeling sick all the time

Aching bones and joints

A feeling of hopelessness

Suicidal tendencies

Who Does It Affect?

Depression can affect just about anyone, at any age.

Because the world of science has much to learn about our brain, there’s no way to pin down how and why depression occurs.

Scientists have learned that depression is usually caused by:

Genetics. Depression can run in families.

Environmental and biochemical hazards. A bad situation may trigger an episode.

Psychological disorders – panic attacks, bipolar disorder, and others

Head injuries, concussions

Surprisingly, when a depressed person is given an MRI, or magnetic resonance image, their brains look different than those who aren’t depressed.

The differences appear in the parts of the brain that regulate moods, thinking ability, sleep, and appetite.

Women tend to be more prone to depression than men.

This can be due to hormonal or biological changes within a woman’s body.

We’ve all heard about menstrual conditions, post-partum depression, and how women can change during and after a pregnancy.

Women also face depressive-triggering events more than men, such as abuse, responsibility for child raising, caring for their elderly parents, and financial worries.

When men become depressed, they’re more likely to show fatigue, irritability, and loss of interest in previous activities.

They tend to become withdrawn.

Men tend to hide their feelings more than women and are sometimes afraid or embarrassed to talk about their feelings.

Depression in children has also become a concern.

Children can refuse to go to school, become clingy towards one parent, worry that everything is wrong, and have mood swings.

Severely depressed children can even have suicidal thoughts.

Depression in adolescents can trigger eating disorders, destructive behavior, and substance abuse.

What Can I Do About It?

If you feel you might be depressed, the first thing to do is talk to your family doctor about it.

They can lead you to the right place to get help.

Or, if you’re familiar with mental health centers in your area, call one of them.

Many mental health centers and hospitals have free or sliding scale payments to make treatment for depression affordable to all.

Don’t ever feel that you’re alone!

The faster you get help, the faster you’ll begin to heal.

If you feel you may suffer from depression, get some help, or trust in a friend who can help you.

After an evaluation, your health provider can guide you through relaxation techniques, depression medications, talk therapy, or even group therapy.

There are many ways to relieve your suffering.

Be sure to take advantage of them, for your sake, and for those you love.

How often have you heard of cases about depression?

How do you reach out to someone depressed?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

December 5, 2018February 19, 2018

I live a worry-free life.

December 4, 2018February 19, 2018

Nature’s first green is gold her hardest hue to hold. – Robert Frost

December 4, 2018February 19, 2018

Healthy Snacks You Can Eat to Lose Weight and Feel Great

When you’re trying to lose weight, you may think that you’ll never be able to have another snack.

The truth is, however, there are many healthy snacks you can eat to lose weight and feel great.

For any weight loss plan to be successful, you can’t feel like you’re being deprived.

This means you can eat healthy snacks that make your diet work better for you rather than hindering it.

In your switch over to healthy snacks, it’s best to start by having a clean slate.

Set aside a day to clean out your refrigerator and pantry to remove all non-healthy foods. This will accomplish two things:

You’ll remove anything that may be a temptation for you when you’re having a weak moment.

You’ll be able to make better choices, not only for yourself, but for the rest of your family as well.

What types of snacks can you eat that won’t derail your diet?

You might be surprised at the variety of choices available:

1. Fresh fruits and vegetables. Your healthiest snacks are going to be those that are as close to nature as possible.

This means keeping fresh fruits and vegetables on hand.

Why not take advantage of buying those fruits that will provide you with the sweetness and the crunch you crave?

Buy fruits that are in season so you won’t pay a premium price for them.

Apples, grapes, oranges, and other fruits are important for a healthy diet whether you’re trying to lose weight or not.

Avocados are another great choice.

2. Dried fruit can be a great snacking option for those trying to lose weight.

Raisins, C-raisins (dried cranberries), and other dried fruits will give you the feeling of eating something forbidden and yet they can be enjoyed in moderation.

As with any food, if you eat too much of it you can ruin any dieting attempt.

3. Potato chip alternatives. If one of your weaknesses is potato chips, there’s a healthy alternative that’s easy, convenient, and will give you a satisfying crunch.

When you get home from the grocery store, wash and cut up the vegetables into handy snack sizes so they’ll be easy to grab when you’re seeking a quick snack:

Baby carrots or carrot sticks

Celery sticks

Broccoli

Cauliflower

Cucumber

Cherry or grape tomatoes

Sometimes crunchy vegetables won’t meet your needs when you’re craving chips!

You may want the salt and the crusty crunch that celery sticks just won’t satisfy.

Whole wheat pretzels might do the trick.

Dip your pretzel in peanut butter for additional taste and to bolster your metabolism.

4. Nuts and seeds are additional healthy snacks you can eat when you’re trying to lose weight.

They’re full of nutrients your body needs, and can be great choices.

Be careful when eating nuts and seeds, however, as they’re high in fat content and eating too many could blow your diet for the day.

5. Popcorn can be a great snack for someone trying to lose weight.

The trick is to eat light popcorn or air popped popcorn rather than adding butter or other toppings to it.

Choosing healthy snacks rather than those laden with fat and calories will make losing weight much easier.

When you feel like you need a snack, don’t deprive yourself. Choose wisely and you’ll feel great and still lose weight!

What do you enjoy eating?

How healthy is your favorite food?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

December 3, 2018February 19, 2018

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. – Ralph Waldo Emerson

December 3, 2018February 19, 2018

Handling Difficult Conversations with Positive Statements

No matter how hard we may try, there’s just no way to avoid some difficult conversations.

However, there are positive things you can say and do to help you handle them better.

Your first response may be to change the subject when faced with a difficult discussion.

This won’t solve the problem or heal the hurt that caused the situation in the first place.

It’s better to take a deep breath, gather your thoughts, and face the difficulty now rather than later.

Remember it’s not your job to fix the situation unless you were directly involved.

People sometimes just need a friend to listen when they’re going through tough circumstances.

They really don’t want you to fix things for them.

Being available to listen is sometimes the best way to show your friend that you care.

If the situation requires you to talk with someone going through difficulties, try to put yourself in the other person’s shoes.

What would you want a friend to say to you if you were in that situation? In all likelihood, they would like to hear the same thing.

Here are some positive ways to handle difficult conversations:

1. Try to help them identify the problem they’re facing.

Maybe they’re upset over something that’s not related to the perceived problem.

Listen to your friend as they talk, trying to ask questions to help them determine the real problem.

2. Avoid acting like you know what will happen next.

If your friend’s going through a difficult time in a relationship, don’t tell them everything will work out.

Instead, tell them “I’m available to you whenever you want to talk.”

3. Ask general questions rather than expecting them to answer questions they may not be ready to answer. “How’s it going?” is a better question than asking them if they’ve moved out of their home after a breakup.

Let them bring up additional topics when they feel comfortable doing so.

4. Refrain from judging others.

Rather than saying you’ve never trusted a particular company when your friend has just lost a large sum of money, you might want to ask, “Is there anything I can do to help?”

Most likely they’ll tell you no, but will appreciate your asking.

5. Your similar situation isn’t the same as theirs.

While it may be true that you’ve lost a job or a pet, it’s not the same thing as losing a loved one.

Try to encourage your friend to think about the good times rather than their loss.

6. Acknowledge your friend’s feelings.

“I understand that you were hurt by what they said. I would be hurt, too” is better than telling your friend, “There’s no reason to be upset about that.”

Acknowledge and validate their feelings, and they’ll feel better.

7. Think about what your friend needs most.

It may be to have someone tell them “I love you.” Try to be alert to your friend’s unspoken needs.

Be reassuring when possible regardless if your friend has spoken a need or not.

8. Let others know you understand their point of view.

Telling someone, “This sounds important to you” doesn’t mean you’ll go along with what they want, but at least you acknowledge what they believe to be the best solution.

9. Stay focused on the problem and don’t get dragged into a fight.

If they verbally attack, don’t take the bait. “I see you’re upset, and I’m sorry.

Maybe we should take a few minutes for each of us to calm down.”

It’s important to remember that no matter what the difficult situation happens to be, it’s better to listen more than talk.

When you do talk, use the positive statements you find here to help you handle the conversation in a supportive and caring way.

How do you stay calm during difficult situations?

When was the last time you learned from a difficulty you encountered?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

December 2, 2018February 19, 2018

Today I make a beeline towards my goals.

December 2, 2018February 19, 2018

Eating Healthy on a Budget

With the economic situation in the world being what it is, it’s important to find ways of eating healthy on a budget.

It’s possible to purchase foods that are good for you and your budget; you merely have to plan ahead to get the best food you can for the money you have available.

Having a plan and sticking to it can help you get more food at less cost and allow you to prepare better, more healthy meals.

Here are some tips to help you succeed in eating healthy on a budget:

Grocery Shopping

1. Set aside time to make your food plan.

Find the sales ads for each of the grocery stores in your area and decide on your meals for the coming week ahead of time.

2. Make a list.

After you’ve planned your meals, write down everything you need for each meal.

Check your pantry, freezer, and refrigerator to see if you already have some of the items.

Make your grocery list and determine to stick with it!

Include what you’ll need for drinks, snacks and desserts.

Remember your ingredients for preparation, such as butter, flour, sugar, and spices.

Replenish cleaning supplies.

3. Clip coupons for items you know you’ll use.

Leave the remainder of the coupons at home so you’re not tempted to “save” money on items you don’t need.

4. Never go grocery shopping on an empty stomach because you’re more likely to buy items that look good rather than those on your list.

If you can’t go to the store right after a meal, take along a light snack to help you resist temptation while in the store.

5. Buy items on the perimeter of the store first because these items are the healthiest choices.

This will include fruits, vegetables, meats, and dairy items.

The center items are processed or convenience foods.

Not only are they more expensive, but they aren’t healthy.

6. Look for fruits and vegetables that are in season as these will often be cheaper than non-seasonal choices.

While you’re looking at the fruits and vegetables, see if there are any sales on these healthy, nutrient rich foods.

Choose large bags rather than individual pieces of fruit. The larger bags are often cheaper by the pound.

7. Buy store or generic brands.

There usually isn’t much difference in the way the foods taste but you can definitely see a difference in the price.

Other Ways to Eat Healthy on a Budget

1. Make your own snacks for your family’s time away from home rather than allowing them to purchase food from vending machines.

Fresh fruit and vegetable sticks with dip are much healthier than the bags of chips or crackers that come from the machines.

2. Eat at home. Whenever possible, make your food from scratch and eat it at home.

Not only will this give you more control over what your family eats, but it can also save you a considerable amount of money.

Eating out also encourages overeating because portion sizes are massive.

3. Drink healthy. Finally, when eating healthy on a budget, don’t forget to think about what you’re drinking.

Expensive, sugar-laden drinks are the bane of your budget and counter-productive to healthy eating.

Look for 100% pure juices.

Drink low fat milk.

Drink more water.

Cut out soft drinks.

If you follow these tips, you’ll soon discover the joys of healthy eating and you’ll save money in the process.

You may have to spend some extra time preparing food, but the benefits are astounding!

How important is being healthy to you?

Why is health considered as a source of wealth?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

December 1, 2018February 19, 2018

Most of the shadows in this life are caused by standing in one’s own sunshine. – Ralph Waldo Emerson

December 1, 2018February 19, 2018

Diffusing Conflict Effectively

Conflict – even the word can make your stomach tighten into knots.

If there’s conflict around you, whether it directly involves you or not, you may not be able to do your best work.

If the conflict is on a personal level, it can affect your home life as well as what happens on the job.

Effective conflict resolution is a skill that everyone can benefit from learning.

Most conflict occurs because someone doesn’t respond to another’s actions in the expected manner.

There may be differences of opinion, or a need is not being met.

Despite attempts to avoid a conflict, it may not always be possible.

When conflict occurs, here are some proven techniques you can use to help you diffuse the conflict and find a resolution:

Diffusing the Conflict

1. Break the tension. Do something completely out of character to break the tension. Laughter can go a long way toward diffusing conflict.

Don’t expect it to solve the whole problem.

However, it will give you a chance to take a break from the anger so you can gather your thoughts, cool down, and begin to work toward a solution.

2. Adhere to company policy. If the problem is at work, refer to company policy.

While a company may not consider every possible issue in their handbook, it may address many common problems.

Using the company policy as a guideline prevents claims of favoritism.

3. Act quickly. If at all possible, avoid putting off the conflict for a more convenient time.

Allowing conflict and ill feelings to remain will only serve to make your office or home stressful.

It’s best to deal with it immediately.

4. Finding a Resolution

Identify the problem. This is the first step to resolving a conflict effectively. You’re not likely to solve a problem if you have no idea what it is.

To determine what the problem is, talk calmly and listen to each other without judgment.

State your needs. It’s quite possible the person who’s angry doesn’t really know what the problem is.

Each person should write down any needs that aren’t being met.

Do they expect a raise they haven’t received?

Maybe they’re not getting enough sleep.

Are they dealing with a long-term illness in their family?

Voicing their needs may reduce some of their anger.

Clarify your understanding. Once the problem is identified, it’s time to start communicating with the “drive through” method:

One person describes their side of the issue and expresses their feelings.

The other person repeats back to them what they understood of their description.

Then the first person may add more information, explanation, or clarification.

When the first person has said everything they need to say, it’s the other person’s turn.

They repeat the process with the second person describing their side of the issue.

Find a solution. Now that you know what’s bothering the other, you can work on resolving the conflict. It’s planning time.

Ask the following questions:

What can be done so that both people are satisfied with the outcome?

How can we work together to fix this problem?

If we cannot resolve the issue right away, what can we do to work toward a resolution?

When both people are more intent on finding a solution rather than arguing or fighting, you’re more likely to find a solution both can be comfortable with.

Follow through. Be sure to follow through with the steps necessary to solve the initial problem.

If the plan is not adhered to as agreed upon, you take a chance of the old problem reappearing.

You also increase the possibility of one person feeling like they were just being placated.

Conflict resolution is tricky business.

The key is in diffusing conflict effectively and quickly.

The sooner the conflict is diffused, the sooner you can work on a resolution that is a win-win proposition for everyone involved.

What factors do you consider when resolving a conflict?

How can you learn from conflicts you experience?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!