Sunday, 14 August 2022

What is resilience and why is it important?


Resilience is a critical component of success. Without it, you would never be able to overcome the challenges and setbacks that life inevitably throws your way. Of course, everyone faces difficulties and obstacles, but how you deal with them determines whether or not you'll be successful.

Many factors contribute to resilience like having a positive outlook, a support network of family and friends, and a sense of control over your life. But one of the most important is simply having the ability to pick yourself up after being knocked down.

Here are four examples of how resilience can lead to success:

Overcoming a Difficult Childhood

Many successful people have overcome a difficult start in life. They've faced challenges like poverty, abuse, or neglect, and yet they've managed to bounce back and create a prosperous future for themselves. Take Oprah Winfrey, for example. She was born into poverty and suffered from sexual abuse as a child. But she didn't let those experiences define her. Instead, she used them as motivation to become one of the most successful women in the world.

Beating the Odds

Some people are dealt an intricate hand in life, but they manage to beat the odds and create a prosperous future. Consider J.K. Rowling, the author of the Harry Potter series. She lived on welfare in her country as a single mother when she wrote the first book. But she didn't give up, and today her books are some of the best-selling in history.

Facing a Major Setback

Everyone experiences problems that cause setbacks at some point in their life. How you deal with them determines whether you'll be successful or not. For example, Steve Jobs was fired from Apple, the company he co-founded, in 1985. Instead, he created another successful company, Pixar, and then returned to Apple in 1997 and turned it into today's tech giant.

Pursuing Your Dreams

It takes a lot of resilience to pursue your dreams, especially if they're not the conventional ones. But it's often those who are willing to take risks and follow their heart that ends up being the most successful. Take Lady Gaga, for example. Stephanie dropped out of college to pursue her dream of becoming a singer. And today, she's one of the most successful recording artists and actresses in the world.

Remember that resilience is a significant key to success no matter what obstacles life throws at you. It is what gets you through difficult moments to continue to achieve your goals and live the life you want. With persistence and consistency, you will surprise yourself with what you can achieve by focusing on becoming more resilient.

Five Key Features of Resilience

The dictionary describes resilience as the “capacity to recover quickly and adapt to change.” A person can maintain their core values and beliefs when faced with adversity. When faced with the inevitable hardships the world will bring, you need to be resilient to overcome the situation.

Here are five critical features of resilience:


Self-awareness is a key component of resilience. It includes correctly identifying one's strengths and weaknesses to identify areas for improvement. It can help you build resilience by providing you with an awareness of what triggers you and how you typically react to certain situations. Identifying your strengths and weaknesses can provide you with an understanding of what triggers you and how you usually respond to certain conditions. You may be surprised by how much more information this provides than just asking people about their experiences.


Self-confidence gives you the ability to cope with difficulties and challenges in life. It gives you the power to overcome your fears and limitations. It is also an essential part of your mental health, which can be seen in how you interact with others and handle demanding situations.


Self-compassion means supporting yourself with the same understanding, kindness, and care you would give to a friend, loved one, or pet going through a difficult time and understanding yourself and your limitations without being overly critical or judgmental. Having and demonstrating self-compassion is a skill that can be learned, practiced, and developed over time. By cultivating self-compassion, you build up resilience and learn to take better care of yourself at any moment.

Social Support

It is believed that social support can help people with chronic illnesses, improve their quality of life, reduce the risk of suffering from mental illness and build resilience. Friends and family members can provide social support, but supportive online communities can also. 


Self-efficacy is the degree of confidence, trust, or expectation an individual has for being able to carry out a specific behavior successfully. Individuals with high levels of self-efficacy often outperform those who don't. When people believe they can control their environment, it increases their sense of control and reduces stress levels. Self-efficacy also helps people feel more connected to themselves, others, and the world.

Taking the time to learn or incorporate these facets of resilience will help you grow more and become a stronger person. These facets work together to help you flourish and reach your full potential. Developing resilience can be challenging, but it's worth the work.

Seven Resilience Building Tools to Try

Life can be tough. Everyone faces challenges and difficulties at some point. What matters is how you deal with them. Some people seem to have an innate resilience to weather any storm, while others struggle to cope with even the slightest setback. There is good news, though. Thankfully, resilience is something you can learn and develop over time. And some specific tools and practices can help build resilience in the face of adversity.

Here are seven of the best tools to try:

Cognitive Reframing

Cognitive reframing involves changing the way you think about a situation or problem. For example, instead of seeing a difficult situation as a personal failure, try to view it as a learning opportunity. Or rather than dwelling on the negative aspects of a situation, focus on the positive.

Emotional Regulation

This means learning to control and manage your emotions. For example, when feeling overwhelmed or stressed, take a few deep breaths and calm yourself down. It can also help to step away from the situation for a little while and come back when you feel more level-headed.


Exercise releases endorphins, which have mood-boosting effects. Exercise reduces stress levels and improves overall physical and mental health. A moderate amount of activity is the key to maintaining good mental health.

Connect With Others

Humans require social interaction. Social interactions are crucial for maintaining good mental health, whether spending time with family and friends, volunteering, or joining a club or organization. Surrounding yourself with positive people who can offer emotional support can significantly affect how well you cope with difficult situations.

Eat a Healthy Diet

Eating a balanced diet helps your body to function at its best. It can improve mood, energy levels, and overall physical health. Avoiding as much processed food and ingredients as possible, plus eating plenty of fruits, vegetables, and whole grains is key to maintaining a healthy diet.

Get Enough Sleep

When you don't get enough sleep, your body and mind are both exhausted. If you are not well-rested, it will lead to focus, concentration, and memory problems. It can also make you irritable, which by itself will increase stress levels. Getting enough sleep is crucial for maintaining good mental health.

Find a hobby

Doing something you enjoy can help reduce stress levels and improve your mood. A hobby provides a sense of purpose and satisfaction. Participating in hobbies is also a fantastic way to meet new people and connect with others who share your interests.

These tools are just a few ways to help you build resilience in the face of adversity. Experiment with different ideas so you can find what works best for you. And remember, even the most resilient people have bad days sometimes. So don't be too hard on yourself if you're struggling. Just keep trying, and eventually, you'll get through it.

Sunday, 7 August 2022

5 Ways To Get Yourself To Eat More Vegetables


5 Ways To Get Yourself To Eat More Vegetables

Vegetables are essential to your diet. Not only do they provide the bulk of your fiber, but they also contain critical nutrients like vitamins and minerals to balance hormones, enable growth, and strengthen hair, skin, nails, and much more.

 You may not like eating vegetables but you can get creative on ways to help you eat more of them. Here are 5 easy ways to get yourself to eat more vegetables.

1. Blend Them

If you don't like eating them , there is an easier way. You can blend them and add to your juices and smoothies. All you need are your vegetables, fruits and blender and you can whip up a nutritious and tasty drink in 5 minutes. These smoothies can easily replace a meal like breakfast and still give you all the energy you need till your next meal.

Get Over 10 Smoothie Recipes Here

2. Make Vegetable Noodles

A fun way to eat more vegetables is to replace  your pasta with vegetables. Sweet potatoes, carrots, beets, zuchinnis can be used to create noodles with a spiralizer. If you don't have one, you can use a vegetable peeler. Enjoy your noodles with your favourite sauce and you will be getting loads of nutrients and reducing your calories.

3.Snack on Vegetables

Snacks help to fill you up before your next meal. Instead of grabbing a bag of chips, how about snacking on some carrots or cucumber slice? Not only will you get your daily serving of vegetables in, you also eat less calories.

4. Eat Them as Soups

Soups are easy to make, nutritious and filling. You can cut them up and make them into soups which you can eat alone or pair with a small serving of rice, potatoes e.t.c

5. Do More Meal Prep

Planning and preparing your meals ahead of time can help you incorporate more vegetables into your diet. You can buy your vegetables every week and prepare them for eating so you reduce the stress of going out to get them for  every meal.

Read Here: Benefits of Infused Water

Monday, 25 July 2022

How To Deal With Chronic Pain Without Medication

how to deal with chronic pain without medication

 Chronic pain isn’t an easy condition to handle, but you can take control. Simple lifestyle, diet, and exercise changes can help ease your pain. Try these techniques to experience relief: 

1. Manage stress. 

Stress can increase chronic pain and make it more difficult to manage. Try a variety of strategies to relax and reduce stress to see which ones work the best for you.

Read:5 ways to relieve stress

 2. Try breathing exercises. 

By simply focusing on your breathing, you can relax your muscles and reduce pain. Deep breathing exercises can also reduce blood pressure, eliminate stress, and decrease the heart rate. 

3. Find fun distractions. 

Instead of concentrating on the pain, try distractions that help you forget about it. Hobbies and activities like watching your favorite movie or reading a new book can help. You may also want to try drawing or other ideas that help you fill your time and avoid thinking about the pain. 

4. Increase your water intake.

 Dehydration can make chronic pain worse. 

Read: Are you drinking enough water? Symptoms of dehydration

5. Avoid inflammatory food.

 Fast food and processed food can increase inflammation in your body, so your chronic pain also increases. Foods with a lot of sugar and salt contribute to inflammation and increased pain. 

6. Eat more anti-inflammatory food. 

On the other hand, nuts, leafy greens, fatty fish, berries, and other items can help you fight inflammation and reduce pain. They have antioxidants that fight damage on the cellular level. 

7. Focus on posture. 

Posture can help reduce the stress on your back and cut down on chronic pain. Consider the way you sit and stand. Experts recommend that you avoid slumping your shoulders and lowering your head. The spine should be straight, so circulation is better. 

 8. Try massage. 

Massages can reduce chronic pain by improving circulation and blood flow. Massages help reduce back, shoulder, and neck pain. They can also help your overall health. 

9. Find support. 

Health experts recommend finding support groups that focus on chronic pain. These groups give you the chance to meet others who suffer from chronic pain. They can offer advice and tips for managing pain. They can also provide doctor and clinic reviews or recommendations. By talking to others who have chronic pain, you can learn new techniques to deal with your pain.

 Chronic pain is linked to anxiety and depression. The social aspect of support groups can also help in coping with these side effects. Support groups are less formal settings, and online groups offer privacy and anonymity, so you can feel comfortable sharing your experience.

Read: How sleeping reduces stress and anxiety

 Even if you take medication for your pain, you can further reduce it with these techniques.

Saturday, 16 July 2022

The Power of Setting Milestones for Goals


power of setting milestones for your goals

When you develop your goals and objectives for all areas of your life, it’s normal to start with the desired result, then work your way backward, creating the steps of achievement. Each step that you complete is a milestone. The advantage of setting small goals or milestones is that they show your progress toward your larger goals. When you know you’re progressing, it motivates you to continue reaching for your larger goals.


Simple Goals

When you set long-term and short-term goals, part of the process of goal setting includes action planning. It can be hard to understand how you’ll achieve a big goal without understanding the smaller simple steps necessary to achieve it.


If you want to lose weight, that larger goal will feel overwhelming, and you may give up because it will take a long time. However, if you instead focus on easier, simple goals like eating more vegetables, drinking more water, and eating less sugar, starting with that small goal will seem simple and feel good when you achieve it.


Satisfying Goals

 It feels good to finish and achieve something. However, if all your goals take more than a day to accomplish, you will not have very much satisfaction in your life because you’re always waiting for when you finish a goal instead of reveling in the journey. But if you set a small goal to get through today drinking your one hundred ounces of water just for today, you’ll feel much more satisfied sticking to your plans.


Clarifying Goals

 Even when you work hard to set goals using all of the tools at your disposal, sometimes the big hairy goal at the end seems fuzzy. But when you look at your accomplishments on a spreadsheet as you go checking your progress and celebrating the small goals you’ve set for each day, it can clarify that what you want is truly achievable and that you’re doing the right thing because you can see the progress.


Confidence Building

 When you check off something on your to-do list, even if it’s a task that won’t show results for another year, it will still feel good. It will also build your confidence and self-image. By enjoying the little milestones, you let go of the all-or-nothing approach that can deter even the most relentless goal-setter.



 When you set small milestones for each larger goal, it feels so motivating to mark off each of the mini milestones from your to-do list. You can see your progress and know that your actions will achieve the desired results. When you see it, you will keep going.


Develop Positive Habits

 One of the ways to ensure success in life is to build healthy habits around all the actions needed to achieve your goals. When you set mini-milestones, it gives you a heads up when something is going wrong so you can correct it. Then, when you have success, the positive habit will be fixed in your life.


Enjoy More Success

 People who understand the entire goal-setting process, including setting up action steps to do the tasks that get to the desired results, are the people who finish and achieve success. So, if you want to be an achiever, milestones may help you do it.


Milestones help you to check your progress so that you know you’re on track for the bigger goals you’ve set for your life. For example, suppose you desire to save 4.5 million dollars to retire early. You can choose to invest a certain amount every month so that at the end of the year, you would have invested your milestone amount. In that case, it will help you stay on track if you can visually see the impact your choices make and show you that your actions are achieving the results you wanted. 

Nothing is more motivating than success. Giving your mind hits of success every day through setting mini milestones is the easiest way to get more motivation.


 Read : How To Create Good Habits To Achieve Your Goals






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