How To Use Essential Oils


There are more than 130 different types of essential oils being used around the world different purposes. Lemon oil, Cinnamon oil, Lemongrass oil, Clary sage, Lavender oil, Tea Tree Oil, Eucalyptus, Rosemary Oil, Sweet orange Oil, Peppermint oil are a few you may have heard of. These are three main categories of use.


● Aromatic

● Topical

● Internal

Aromatic Usage

aromatic use of essential oil | wellnisa

The aromatic use of essential oils could be the most familiar. You may be noticed in the spa and been delighted by the aroma of Eucalyptus and Tea Tree oils or even felt the soothing calm of Lavender’s scent in your home

Using an essential oil diffuser varies from product to product, Check the instruction for the oil and diffuser ratio, check the instructions specific to your product for water and oil ratios. as an example, if you’re using a diffuser, you can add 8-10 drops of oil to the water.

Do this combination in your diffuser before bedtime for relaxation:

4 drops Lavender
3 drops Cedarwood
2 drops Frankincense

Even without a diffuser, you can enjoy the aromatic benefits of essential oils. Add drops of your favourite essential oils to a cotton ball and place it in areas where you would like to disperse the scent. You’ll be amazed by how well this easy solution works!

Topical usage

essential oil and its therapeutic properties

Essential oils can be applied to the skin using various techniques. it’s important to note that the majority essential oils can’t be applied on to the skin without being diluted. As a rule of thumb, essential oils should be diluted in a carrier substance (vegetable or nut oil, or water) at not more than 3-5%.


That means if you’ve got one teaspoon of the carrier, you’d add 3 drops of pure essential oil. this would make a third solution that could be used on a portion of the body.

For massage or application over large areas of the body, a tenth solution (meaning, one drop of essential oil in one teaspoon of carrier) is generally recommended. For infants, using a 0.25% solution is suggested. And .5% for toddlers.

Internal Usage

clove oil and its therapeutic properties

When you are starting with internal usage, it’s best to use the littlest possible. 1 or 2 drops will allow you to ascertain how the oil interacts with your body, and you can increase the dosage as required once you see how your body reacts.

Make sure to always dilute essential oils in at least four ounces of carrier oil. Additionally, you can dilute these oils by adding two to three drops to a recipe or beverage before consuming.

improve wellness with indoor plants

Improve Health And Wellness With Indoor Plants

Pollution levels in the planet are on the rise. If you are living in a busy, dense city, you may encounter pollution all day. It wreaks havoc on the skin, hair and most of all, the air you breathe. Pollution isn’t just outside. It’s in the places we call ‘work’ and ‘home’. There’s a reason why everyone is so hooked into greenery: Indoor plants helps to improve mental and physical well-being in ways you almost certainly didn’t even realize.

Ever wonder why you are feeling “can breathe easier”, focus better, and easily in a room filled with nature? The answer is below:

Pollution levels in the planet are on the rise. If you are living in a busy, dense city, you may encounter pollution all day. It wreaks havoc on the skin, hair and most of all, the air you breathe. Pollution isn't just outside. It’s in the places we call ‘work’ and ‘home’| wellnisa

Better air

Research proves that indoor plants help to rid the air filled with common toxins and indoor pollutants such as formaldehyde and benzene. In a study conducted found that the bromeliad plant removed more than 80% of six volatile organic compounds (out of 8 studied) in 12 hours

Room ambience

Indoor plants not only add colour and liveliness to your space but also alter the physical aspects of the environment in pleasant ways. Plants are often used to increase the relative humidity of indoors, to reduce noise, to screen unattractive areas, and maintain moderate temperature by shading a bright, sunny window.

Indoor plants not only add colour and liveliness to your space but also alter the physical aspects of the environment in pleasant ways. Plants are often used to increase the relative humidity of indoors, to reduce noise, to screen unattractive areas, and maintain moderate temperature by shading a bright, sunny window. | wellnisa

Sense of accomplishment

In another study conducted with residents who have disabilities (Assisted living), potted plants and learned the way to look after them at home, their quality of life improved. Researchers say it’s due to the feeling of accomplishment or the companionship people felt with their plants as this will benefit people who feel lonely. Give it a try! | wellnisa

In another study conducted with residents who have disabilities (Assisted living), potted plants and learned the way to look after them at home, their quality of life improved. Researchers say it’s due to the feeling of accomplishment or the companionship people felt with their plants as this will benefit people who feel lonely. Give it a try!

Improve focus

Various studies with both students and workers reveal that studying or working within the presence of plants can have a reasonably dramatic effect like simply being in nature, being around plants improves concentration, memory and improve brain productivity. Also being “under the influence of plants” can enhance memory retention by up to 20%.

A good night sleep

Do you face difficulty in falling asleep or do you often wake up at night? Air-purifying house plants create a far better air climate in your bedroom and generate more oxygen. Also, their beauty and soothing power help to sleep better without a break.

Do you face difficulty in falling asleep or do you often wake up at night? Air-purifying house plants create a far better air climate in your bedroom and generate more oxygen. Also, their beauty and soothing power help to sleep better without a break. | wellnisa
post partum depression | wellnisa

Is It Postpartum Depression?

The birth of a baby triggers a lot of powerful emotions, from excitement and joy to fear and anxiety. But it also can end in something you would possibly not expect — depression.

Postpartum “baby blues” after childbirth is a familiar experience for most women, which commonly include mood swings, crying spells, anxiety and sleeping disability. Baby blues typically begin within the first 2 to 3 days after delivery and can last for up to 2 weeks.

But some new moms experience a more severe, long-lasting sort of depression known as postpartum depression. Occurs rarely, an extreme mood which develops after childbirth known as Postpartum Psychosis.

Postpartum depression isn’t a personality flaw or a weakness. At times it’s merely a complication of giving birth. Postpartum depression can be cured with prompt treatment by assisting to manage the symptoms and help to bond with your baby

Postpartum depression isn't a personality flaw or a weakness. At times it's merely a complication of giving birth. Postpartum depression can be cured with prompt treatment by assisting to manage the symptoms and help to bond with your baby | wellnisa

How postpartum depression can be diagnosed?

A doctor or psychologist usually diagnosis a woman with postpartum depression based on the symptoms like:

  • Depressed mood or severe mood swings
  • Excessive crying
  • Difficulty in bonding with your baby
  • Withdrawing from family and friends
  • Loss of appetite or eating more than usual
  • Insomnia or excessive sleeping
  • Overwhelming fatigue or loss of energy
  • Loss of interest in activities which you use to enjoy
  • Intense irritability and anger
  • Having a feeling of fear all the time that you’re not a good mother
  • Hopelessness
  • Frequent feeling of worthless, shame, guilt or inadequacy
  • Diminished ability to think clearly, concentrate or make decisions
  • Restlessness

Sometimes the women herself notices the symptoms. Other times a concerned partner, spouse, loved one or friend may notice the symptoms

How postpartum depression can be treated?

Therapy

A psychiatrist, psychologist, or a psychological state professional can provide counselling. Therapy can assist you to tie the destructive thoughts and offer strategies for working towards a positive mindset.

post partum depression therapy | wellnisa

Self-care

This a part of the treatment may be a little harder than it sounds. Practising self-care means cutting yourself some slack. You shouldn’t plan to shoulder more responsibility than you’ll be able to handle. Others might not instinctively know what you would like, so it’s important to inform them. Take some “me time,” but don’t isolate yourself. Consider joining a support group for new mothers.

Communicate

You may be tempted to stay your feelings to yourself, especially if you’re a naturally reserved person. But it’d be helpful to speak things over with someone you trust. You’ll soon realize that you’re never alone which others are willing to participate in your life if you let them.

Rest and relax

Both your body and your spirit need a good night’s sleep. If your baby doesn’t sleep for long periods, get someone to help out with the baby for a few hours so you’ll be able to sleep. If you’ve got trouble drifting off, try a hot bath, a good book, or whatever helps you relax. Meditation and massage may help ease tension and assist you to fall asleep.
Use music, scented candles and aromatherapy practices. Try long warm baths with salt and drops of essential oils.

Sunlight

The sun always helps to improve the mood. Spend some time in the sun every day doing things you love.

The sun always helps to improve the mood. Spend some time in the sun every day doing things you love. | welnisa
morning sickness | wellnisa

What is Morning Sickness And How To Avoid it.

Let’s take a deep dive into morning sickness and learn how to avoid it. Morning sickness during pregnancy is a direct indication of the amount of toxin in the body. As the body is going through pregnancy, it will throw out all the garbage in order to create a clean environment for the foetus to grow. Which is why morning sickness mostly occurs in the first trimester.

But some bodies which have excessive amounts of toxin which has been accumulated over a long period of time, the morning sickness may sometimes last the whole pregnancy almost until childbirth.

It’s body’s way of quickly getting rid of a significant amount of toxins. The intensity and frequency of the sickness and the cramps depend entirely on the level of toxicity and the amount of rest and nutrition available to the body. Detoxification also happens through our skin. Thus some people experience rashes and skin related issues during pregnancy.

Pregnancy is a natural function of the female body. The goal of our body is to achieve optimum functioning, so it’s important for us to support the body during this stage.

Morning sickness during pregnancy is a direct indication of the amount of toxin in the body. As the body is going through pregnancy, it will throw out all the garbage in order to create a clean environment for the foetus to grow. Which is why morning sickness mostly occurs in the first trimester.
Wellnisa

Avoid Processed Food

Processed food is altered during preparation to make it more convenient, shelf-stable or flavorful. And some foods are far more processed than others. However, the concern about processed food is they are made to look fresh and nutrient-rich. To do so, chemicals are added. for the reason, there are various health risk related to it. In order to avoid morning sickness, it’s best to turn to unprocessed food.

Avoid Animal Products

Meat is considered healthy and essential for protein and building strong muscles. Now it’s common knowledge that it’s filled with antibiotics and causes inflammation. Meat’s saturated fat results in heart disease, while studies show that people who eat more meat have a higher incidences of certain cancers, obesity and type 2 diabetes.

The same is true of dairy: Milk used to be considered necessary for calcium, to create strong bones. Now we all know dairy, and particularly cheese, contains elevated estrogens and doctors want it to come with warning labels that it promotes breast, and other hormonally driven cancers like uterine, and prostate cancer.

Avoid alcohol and other toxic substances

Alcohol can cause problems for your baby at any time in pregnancy, even before you recognize you’re pregnant. Drinking hard liquor, beer during pregnancy makes your baby more likely to have premature birth, birth defects and fetal alcohol spectrum disorders as neither you nor the foetus can process alcohol.

Alcohol can cause problems for your baby at any time in pregnancy, even before you recognize you're pregnant. Drinking hard liquor, beer during pregnancy makes your baby more likely to possess premature birth, birth defects and fetal alcohol spectrum disorders as neither you nor the foetus cannot process alcohol | wellnisa

Here are a few natural ways to avoid or reduce the effects of morning sickness:

  • Fresh air
  • Plenty of fluids
  • Fresh Fruits
  • Raw vegetables
  • Sunlight
  • Frequent baths
  • Aromatherapy
red tomato and green chili on white ceramic plate

natural ways to reduce the effects of morning sickness:


sleep and wellbeing | Wellnisa

Sleep And Wellbeing

To be healthy one of the most important factors is a good night’s sleep. Lack of sleep impacts our physical health and hurts the psychological state.

We spend about a third of our life asleep. Good quality sleep is important for maintaining mental and physical wellness. It’s as important to the body as eating, drinking and breathing and it also affects our performance, concentration, energy levels, relationships, moods and interpretation of the world.

We spend about a third of our life asleep. Good quality sleep is important for maintaining mental and physical wellness. It’s as important to the body as eating, drinking and breathing and it also affects our performance, concentration, energy levels, relationships, moods and interpretation of the world. | Wellnisa

We All Need Different Amounts Of Sleep

We’ve all heard that everyone needs eight hours of sleep for optimum health, but the reality is it varies from person to person. On average, it’s anywhere between 6 and 10 hours a night.

How To Know How Much Sleep You Need?

Count back 8 hours from your normal wake up time and use that as your bedtime for a week. If you are not waking up five minutes before your alarm after a week, push your bedtime back a half an hour and continue to do so until you can wake up without your alarm.

Sleep Debt

When we sleep less than we need, we build up a ‘sleep debt’ that’s regulated by a mechanism within the body called the Sleep Homeostat. In a healthy situation, this debt is paid off night-by-night. But accumulating this debt and sleeping off at weekends will gradually lead to physical and mental fatigue.

Insomnia Triggers Harm In Relationships

Insomnia has a negative effect on people’s mood, energy, concentration, personal relationships and ability to remain active during the day and skill to hold out daily tasks.which nurtures work-life difficulties than those with good sleeping patterns. This also features a negative impact on personal happiness, affects our mood and over time, make us more vulnerable to depression.

aroma candles helps to induce sleep | Wellnisa

Right environment promote good sleep

Bed and bedroom can help or hinder sleep. the most important factors are noise, light, temperature and ventilation. Just like anyone people prefer to sleep in a quiet environment, as anyone who has lived next to noisy neighbours can confirm. Earplugs are often useful for blocking out external noise.

Too much light can affect melatonin levels and stop us sleeping. Room temperature is vital, although the ideal will vary from person to person. Ventilation can be improved by opening the window, although this will also alter the temperature and make the space noisier. Before sleep lighting, an aroma candle helps to calm your body and mind and help for deep sleep.

Diet has a direct impact on sleep

Caffeine, nicotine, alcohol and refined sugars are all known to negatively impair sleep quality. A good start line for better sleep is to cut down on all of those. Foods such as fresh fruits, vegetables and nuts help with digestion and detoxification. Thus making it easy for the body to relax and fall asleep easier.

Caffeine, nicotine, alcohol and refined sugars are all known to negatively impair sleep quality. A good start line for better sleep is to cut down on all of those. Foods such as fresh fruits, vegetables and nuts help with digestion and detoxification. Thus making it easy for the body to relax and fall asleep easier

Short breaks and naps during the day

Short naps or taking a few minutes off to de-activate during the course of the day, helps with better sleep at night. When you stay busy through the day without taking these breaks every couple of hours to stretch or take short walks, the body stays active through out. Thus body will need extra time to switch off and fall asleep.

Baths

A long bath before bedtime helps the body to cool down. Add a few drops of essential oils to your bath to calm down the senses. This will help the body to get to sleep state quickly.
Using Sea Salt or Himalayan Pink Salt in your bath helps to absorb toxins from the surface of the skin, thus making the body feel lighter, more relaxed and ready for bed.

A long bath before bedtime helps the body to cool down. Add a few drops of essential oils to your bath to calm down the senses. This will help the body to get to sleep state quickly.
Using Sea Salt or Himalayan Pink Salt in your bath helps to absorb toxins from the surface of the skin, thus making the body feel lighter, more relaxed and ready for bed.

Dim The Lights

Since the invention of electricity, our bodies natural rhythms have been disturbed. Bright lights give the body the indication that’s it’s still day time and tricks it into staying awake. Thus dimming the lights as early as possible, gives the body the signal that it’s night time and get it prepared for bed.

aroma candle

Turn off devices

Smart devices let out a certain type of light that mess with the body’s communication systems. They also keep the body and mind in alert mode. Switch off your devices at least a couple of hours before bedtime.

turn off devices before bed

Relaxing music

Body is a sensual apparatus. In order to properly shut it down, all the senses need to receive the signal. Soft music helps to relax the body. Its calming effect helps to deactivate all the senses.

listening to music | Wellnisa

Breathing

A few short minutes of mindful breathing helps to slow and cool down the body before bed.
Good night!


essential oil and its therapeutic properties

Essential Oil For Wellness: Different Oils And Their Therapeutic Properties

Aromatherapy has been used for hundreds of years. It is the practice of using essential oils for therapeutic benefit. When you inhale, the scent molecules in essential oils travel from the Olfactory nerves into the brain and particularly impact the Amygdala which is called the Emotional Centre of the Brain.

People in Ancient India, Egypt and China used aromatic plant components in resins, balms, and oils in their cultures. These natural substances were used for medical and spiritual purposes as well. They were known to possess both physical and psychological benefits.

Aromatherapy benefits

● Manage Pain

● Improve Sleep Quality

● Reduce Stress, Agitation and Anxiety

● Soothe Sore Joints

● Treat Headaches and Migraines

● Alleviate the Side Effects of Chemotherapy

● Ease Discomforts of Labour

● Fight Bacteria, Virus or Fungus

● Improve Digestion

● Improve Hospice and Palliative Care

● Boost Immunity

Choosing An Essential Oil

There are dozens of essential oils with different fragrances and properties. Which essential oil to choose on depends on what symptoms you are looking to ease or fragrances you like. Foremost popular essential oils include:

Lavender Oil

Many of us find the lavender scent relaxing. It’s often accustomed to help relieve stress and anxiety and promote good sleep. It is also used for treating minor to moderate burns, sunburn, cuts & scrapes, insect bites, rashes, muscles aches, muscle cramps and spasms (a painful muscle contraction), blemishes, respiratory congestion, bruises, tension headaches, symptoms of cold/flu, anxiety & nervousness, insomnia. If you are planning to buy just one oil, make it lavender. Lavender oil provide aid and comfort to practically every ailment and condition, physical and emotional!

Tea Tree Oil

Also called melaleuca, it is considered “nature’s care tree,” and its essential oil is highly effective against all three sorts of infectious organisms: viruses, bacteria, and fungi. As a potent immune stimulant, tea tree oil also increases the body’s ability to reply when threatened by any of those organisms. Just like lavender oil, it’s one among the few oils which can be used “neat” or undiluted for the treatment of herpes lesions, acne blemishes, insect bites and stings, warts, corns, athlete’s foot, fungal nails, cuts and scrapes, boils, skin ulcers, localized rashes, burns, toothache, and puncture wounds tea tree oil can be used by applying it in the affected area.

Lemon Oil

Many of us find the citrusy scent of lemon oil a mood booster. Lemon promotes a sunny disposition! thanks to its astringent and diuretic action, it’s a standard ingredient in formulas used to treat Oedema (fluid retention in the body), cellulite, and bruises, as well as oily or acne skin.

The oil’s strong resistance to bacteria and viruses helps to prevent or combat infections resulting from cold and flu. Also, aids in healing all types of skin ailments, from minor cuts, scrapes, and bug bites to warts, boils, and ulcers. Lemon essential oil is also considered an antidepressant, a deodorant and a tonic for the cardiovascular system, helping to enhance sluggish blood and lymphatic flow.

Peppermint Oil

Peppermint helps open respiratory channels, making it excellent for sinus and lung congestion. It’s the best remedy for bad breath, indigestion, Kinetosis, nausea, mental fogginess, and lethargy. The cooling, astringent action quickly relieves hot flashes, tension headaches and migraines, cramped muscles, stressed ligaments and tendons, the inflammation of atrophic arthritis and gout, and fatigued, swollen legs and feet. Peppermint oil works as a circulatory and cognitive stimulant. it’s analgesic, antibacterial, and antispasmodic as well as deodorizing properties. it’s a valuable Insectifuge and Parasiticide useful in combating scabies, lice, and ringworm

Geranium Oil

Geranium essential oil is made by steam distillation of the leaves of rose geranium, a plant species native to South Africa. It’s been used for a wide range of health conditions such as anxiety, depression, infection, and pain management. It’s thought to possess antibacterial, antioxidant, and anti-inflammatory properties.

Geranium is grown in many geographies, including Europe and Asia. There are many types and strains of the pink flower with a fresh, floral fragrance. Based on the region the flower variety differs in scent, but is near-identical in terms of properties, benefits, and uses.

Finding A High-Quality Genuine Essential Oil

An important thing to consider when buying essential oils is product quality. But deciding which oils are the best is challenging since there is no governing body that gives a grading system or certification for essential oils. reviewing the different oils on the market, there are a few general grades that you can be aware of:

Grade A or Therapeutic Grade essential oil. These oils are farmed and made beyond organic practices. The oils are distilled for the chemical constituents for not to lose out their therapeutic properties, this implies so that the right parts of the plant are used to make the essential oils. The entire process is done to preserve the working action of the oil, so you can get the complete benefit of the oil for wellness. for instance, have you ever ever wondered what makes clove essential oil therapeutic grade? Clove essential oil is distilled from the flower of the plant—unlike imitation oil of cloves that’s distilled from the stem or leaf.

Food Grade or Grade B essential oils- at best these oils are also diluted with carrier oils. at worst they may have toxic chemicals added to reinforce flavour or smell and extend the oil. Many oils on the market are diluted to extend profits.

Perfume Grade or Grade C oils, These oils have the same issue as food grade. they’ll be diluted or have synthetic chemicals added. not to be ingested!!

Floral Water is a by-product of the steam distillation of essential oil. the quality of the floral water is determined by the raw materials it’s a by-product of. Floral waters can smell amazing and you often find that’s what’s used in shampoos and other scented items. Floral water has no action, meaning the use of floral water doesn’t have a benefit to our bodies. Synthetic or altered floral waters can have a negative impact


You can learn more about aroma candles in the article here: https://www.wellnisa.com/post/a-guide-to-aroma-candles-wellness

Wellness: All You Need To Know

Wellness is a conscious process of creating a healthy and fulfilling life for oneself. Its is being free from illness; a dynamic process of change and growth.

Studies reveal that the most common ill-health in the world is depression. This problem is usually manifested within the sort of insomnia, stress, poor nutrition, physical inactivity, obesity, a heart conditions, etc. It can be easily changed by making a simple decision to life fully and by following a few conscious steps.

Wellness is known as a cornerstone for a quality of life. It determines how we ultimately look, feel and interact with other beings and thrive in life and work. Irrespective of a person’s age, size, shape or perceived attractiveness.

Why wellness is important?

Everything we do and feel relates to our well-being. In turn, our well-being is directly proportional to our actions and emotions. It’s an ongoing circle. Hence, we need to realize optimal wellness to conquer stress and reduce the risk of illness and ensure positive interactions.

It is important to ascertain that each one of the following concepts of wellness should include a minimum of the subsequent precepts:

Holism

A constant interaction between the several natural dimensions of life and wellness is your health and wellbeing resulting in holism. And each dimension is interconnected. The aim is to be aware of yourself as a complete person, living life as fully as possible.

Self-Responsibility

A conscious being owns up to his or her responsibility for health and happiness and doesn’t allow others to require control over decisions. Self-responsibility presupposes self-awareness, including the method by which one becomes increasingly more conscious of both the causes and consequences of his/her behaviour.

Positivity and Proactivity

Being conscious and having a robust sense of purpose and, deliberate action. These are the initial assumptions, and that they have stood well through time. However, they supply merely an easy framework. What you set inside that framework is completely up to you.

Balance

Nature of life is it constantly evolve and change, try to balance it by giving significant attention. Lack of sufficient attention to any of the dimension will end in less-than-optimal development as an individual, and should possibly cause chronic unhappiness.

History Of Wellness

Source: https://globalwellnessinstitute.org/industry-research/history-of-wellness/

Wellness may be a modern word with ancient roots. The word wellness was coined by Halbert Dunn in 1950. Mr. Dunn is an American physician, He integrated the words “wellbeing” and “fitness “. As a contemporary concept, wellness has gained currency since the 1950s, 1960s and 1970s, when the writings and leadership of an off-the-cuff network of physicians and thinkers within the US largely shaped the way we conceptualize and cite wellness today.

The origin and concept of wellness are more than a thousand years old. Aspects of many concepts in wellness are deeply rooted in several intellectual, religious, and medical movements within the US and Europe within the 19th century. The tenets of wellness also can be traced to the traditional civilizations of Greece, Rome and Asia, whose historical traditions have indelibly influenced the fashionable wellness movement.

In 2010 an article in New York Times on the concept of wellness when Dan Rather did an hour segment on the subject in 1979, he intoned, “Wellness, there’s a word you don’t hear all daily.” But three decades later,” the NYT notes, “wellness is, in fact, a word that Americans might hear every day…” And it’s quite Americans because, within the 21st century, the worldwide wellness movement and market reach a dramatic tipping-point: fitness, diet, healthy living and wellbeing concepts and offerings proliferate wildly – and an idea of wellness transforms every industry from food & beverage to travel.

With an increase in chronic diseases and obesity crisis raging across the world in this century, leading to unsustainable healthcare costs, the traditional medical establishment and more governments are shifting the focus to prevention and wellness.

Handle Your Anger: A Guide For Anger Management And Therapy

Anger is an emotion, neither good nor bad. Like any emotion it conveys a message, stating that the situation is upsetting, unjust, or threatening. If your knee jerk reaction to anger is to explode, that message never has a chance to be conveyed. Just like any other living being, it’s perfectly normal to feel angry when you’ve been mistreated or wronged, but anger turns to a problem when you express it in a way that harms yourself or others.

Many people assume that anger management is about learning to suppress your anger. But never getting angry is also not a healthy goal. Anger will come out no matter how hard you are trying to tamp it down as its nature of a living being hence the true goal of anger management isn’t to suppress feelings of anger, but rather to know the message behind the emotion and express it healthily without losing control. once you do, you’ll not only feel better also you’ll even be more likely to urge your needs to be met, be better ready to manage conflict in your life, and strengthen your relationships.

Learn to manage your anger

Simple relaxation tools, like deep breathing and relaxing imagery, will help to settle down angry feelings. There are various relaxation techniques and once you learn the techniques, you can call upon those in any situation. If you’re involved in a relationship where both partners are hot-tempered, it would be an honest idea for both of you to find out these techniques.

Here are a few simple strategies:

Deep breaths calm you down

Breathe deeply from your diaphragm; breathing from your chest won’t help you to relax. Picture your breath coming up from your gut (expand your stomach when you inhale and contract while exhaling). Slowly repeat a relaxed word or phrase like “relax,” “take it easy”. Repeat it to yourself while breathing deeply. Use imagery that visualizes a soothing experience, from either your memory or your imagination. Yoga-like exercises can relax your muscles and cause you to feel calm and relax.

Logic defeats anger

Try to change the way you think. Angry people tend to curse, swear, or speak on a high note that reflects their inner thoughts. When you’re angry, your thought can get exaggerated and overly dramatic. Try replacing these thoughts with more rational ones. For example, rather than telling yourself, “Oh! how awful, it’s terrible, everything is ruined now,” tell yourself, “it’s frustrating, and, understandably, I’m upset about it, but it isn’t the end of the world and getting angry is not going to fix it anyhow.”

Communicate openly

Angry people tend to leap and act on their own conclusions and some of these conclusions are often inaccurate. The primary thing to do if you’re in a heated discussion is slow down and think through your responses. Don’t say the first thing that comes into your head, but hamper and think twice about what you would like to say. At the same time, listen carefully to what the other person is saying and take some time before you reply.

Change the environment

Sometimes it’s because of the immediate surroundings that give us cause for irritation and fury. Problems and responsibilities can weigh you down and cause you to feel angry which is a trap, you seem to possess fallen into and all the people and things form that trap. Give yourself a break.

Be willing to forgive

Resolving conflict will be an impossible task if you’re unwilling or unable to forgive. When resolution lies in releasing the urge to punish, which can never compensate for the losses and it only adds to injury by further depleting and draining our lives.

Make the relationship your priority

Maintaining and strengthening the relationship, rather than “winning” the argument, should always be your priority. Respect the other person and their viewpoint. Think in their perspective which will help for better thoughts.

If we have missed out on any points, please let us know in the comments below.

Am I Depressed ?

People feel unhappy or depressed now and then. But when that feeling turns into deep sadness, helplessness, hopelessness and worthlessness that last for days or weeks and keep you away from living your life to your fullest potential, it is important to fix it.

What are the symptoms of depression?

● You feel sad for several days, particularly in the morning

● You are feeling tired and lack of energy to get through the day.

● You feel worthless or guilty without any real reason.

● You feel no interest or pleasure in any activities.

● You’ve lost or gained a significant amount of weight.

● You have a troublesome time focusing, remembering details, and making decisions.

● You can’t sleep, otherwise, you sleep too much, almost every day.

● Thinking often about death or suicide (not just a fear of death).

● You are feeling restless or bogged down.

What causes depression?

Brain Chemistry Imbalances

Depression has been linked to an imbalance in the neurotransmitters that impacts mood regulation. This includes dopamine, serotonin, and norepinephrine. the theory is that having an excessive amount of or insufficient of those neurotransmitters can cause depression.

Stress and Trauma

The loss of a beloved or trauma and abuse, chronic stress and sudden life changes such as a divorce or losing a job or financial trouble can ignite depression. Researchers blame this on the high levels of the hormone cortisol that are released during these stressful, traumatic times which led to depression

Covid-19 and Depression:

The boredom, loneliness and stress of being in lockdown or isolated, financial struggle, or having to juggle a job and homeschool your kids, can prompt unhealthy ways of coping. Maybe you’re drinking an excessive amount of alcohol, abusing drugs, or overeating to self-medicate your mood and deal with stress. While these methods may provide a quick respite, in long-run they’ll make your depression symptoms much worse. Instead, you can use the subsequent healthy strategies to spice up your mood and ease your depression.There’s no easy fix for recovering from depression and finding the energy and motivation to require the first step are often tough. But you’ve got more control over your mood than you may realize. When you’re depressed, everything is filtered through the lens of negativity. By merely being conscious by changing your focus and making a decision to feel more optimistic about life, things can turn around quickly.

How to overcome depression?

Distract yourself

When you’re depressed, out of work, and isolated from your real-life social network, the negative thoughts run in your head over and over and it can be never-ending. But you can break the cycle by changing your focus on something that adds meaning and purpose to your life. Perhaps there’s something you’ve always wanted to learn like yoga or swimming. A short walk or bike ride can actually change you significantly as your body is being motion.

Find simple sources of joy

While you can’t force yourself to have fun, you can push yourself to try to do things which will boost your mood throughout the day. Try listening to uplifting music or finding a reason to laugh by watching funny videos on YouTube or podcasts of your favorite sitcom. Spending time in nature— paddling on the beach, or going for a hike—can ease stress and put a smile on your face, even if you’re alone. Or try playing with kids or get a pet.

Limit your consumption of news

Yes, you would like to remain informed, but over-consuming sensationalistic news or unreliable social media coverage solely fuel your negativity and fear. Limit how often you check the news or social media

Express gratitude

When you’re depressed, particularly at this awful time, it will appear that everything in life is bleak and hopeless. However, even in the darkest days, it’s attainable to seek out one factor you’ll be grateful about—the great thing about a sunset or a call from a friend, for instance. It may sound cheesy but acknowledging gratitude can provide a respite from negative thinking and will boost your mood.

The Physical and Emotional Benefits Of Adding Salt To Your Bath Water

Salt water baths are believed to cleanse bodily toxins away. That’s why a few minutes in and around the ocean helps to make us feel refreshed. Some of the ancient civilizations also believed that salt water can help to clear out stuck emotional energies. Next time try it out for yourself.

The pink Himalayan salt is taken from Punjab region of Pakistan and is believed to have been formed millions of years ago from the evaporation of ancient bodies of water. The salt is hand-extracted and minimally processed to maintain its characteristic rosy hue from a good range of trace minerals, including magnesium and potassium to yield an unrefined product that’s freed from additives.

Benefits of Himalayan Pink Salt

Himalayan Pink Salt is known for its powerful detoxification properties as this ionic salt solution will help to remove the toxins from your skin and tissues. The Himalayan pink salt gets into your skin, leaving the feeling of refreshed and nourished.

Soaking in Himalayan salt crystal bath is like recharging your batteries. The body organs resonate with the natural frequency of the minerals within the salt and the body gets energized, which boosts metabolism and trigger self-healing powers.

When taking bath, the salt gets stored in the upper layer of the skin, plumping it up creating a natural protective film preventing the skin from dryness leaving it softer and smoother. Bring relief to irritating and painful skin conditions like acne, eczema and psoriasis, as it helps to promote better skin hydration. HIGHLY effective against insect bites and blisters. Helps relax and provide relief to cramped muscles and muscle aches, thanks to the presence of calcium, carboxylic acid and other trace minerals. It can even help strengthen bones, skin, and connective tissues that will contribute to body soreness.

Bliss out in a Salt Room

You may notice lately that more spas are offering Himalayan salt rooms, where you zone call at a man-made salt cave. Some experts believe it’s going to relieve symptoms of COPD or asthma, in line with the American Lung Association. The theory: once you inhale tiny salt particles, they’ll pull water into your airways, thinning out mucus and reducing inflammation in the process.

How to get the benefits of Himalayan salt

To avail these benefits, you can either use Himalayan Healing Salts by soaking the foot in warm water or add the salt to your bath. Simply sprinkle a handful of Himalayan salt under warm running water as you fill your tub. Sink yourself into the water 10 to 20 minutes and allow the healing elements to absorb into your skin. Without rinsing, dry yourself off and reap all of the salt’s unique benefits