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Getting Your Time Back

Getting Your Time Back


Humans are adaptive. Civilization has existed for many
centuries without relying on phones. For the younger
generations, this may seem impossible to imagine, but it is
true.
Human minds were not intended to and not evolved for
excessive device usage. There is simply too much stimulus for a
person to handle nowadays. There is nothing to be ashamed of
if you are experiencing phone addiction, or if someone you love
is.
This information may seem unsettling, but there is a bright
side.
While addictions are tough to overcome and those amid such a
struggle may feel hopeless, addictions can be defeated.
Addictions are created and maintained by a series of toxic,
repetitive habits and behaviors. Through actively
understanding the nature of phone addiction, one can break
their addictive phone-use cycle and increase their mental
health.

If you take the time to learn about what unconscious habits are
creating addictive behavior, then you can change your habits,
and thus change your behavior. This may seem very challenging
at first, as it can seem for any addiction. Change is frightening
and the first few days will be extremely difficult if someone is
severely addicted to their phone.....

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Bad Mental Health Habits to Avoid

Bad Mental Health Habits to Avoid

While there are some amazing daily habits and rituals that can help improve your mental health, there are also some that might be more damaging than you realize. Many of these are subtle, but can make a difference in the long run.


Lack of Exercise and Proper Diet

Let’s get this one out of the way, since it’s both really important to keep in mind, and probably the one you don’t want to accept. Yes, your daily exercise and eating habits can make a difference in how you feel emotionally and mentally. We are in no way saying you need to have a rigid workout routine or stick to a restrictive diet. But you do want to take good care of your body.

Healthy, nutrient-dense foods help you feel better and give you more energy. Plus, some eating habits can actually make anxiety worse, including having a lot of caffeine or sugar. Exercise is a wonderful way to reduce your anxiety, help with stress, and clear your mind.


Perfectionism and Taking Yourself Too Seriously

Many people joke about how they are perfectionists and everything needs to be perfect and done exactly how they want. But when the laughing stops, you might find that it is actually severely impacting your life, and not in a good way.

Now is the time to stop expecting perfection and feeling like a failure just because you didn’t do everything on your list or you didn’t do it exactly 100 percent perfect. No human being is perfect, so this is completely unreasonable. We don’t live in a black or white world – we live in a gray world. Find what is in the middle. A comfortable place where you know you work hard and have responsibilities, but you also let yourself have some fun and are open-minded about the results.


Hiding From Your Anxiety or Depression with Stimulants

It is not uncommon to “deal” with mental health issues by avoiding them entirely. Far too many people do this and don’t even realize the ramifications. But if you are relying on stimulants to deal with your emotions or mental state, like smoking, drinking heavily, or relying on caffeine for energy, you are actually hurting yourself in the long run. With alcohol, it is a depressant, so it might be fun while drinking, but once you sober up, your depression and anxiety is much worse.


Overuse of Social Media

While using social media definitely has its merits, it can also be a bad habit that is actually hurting your mental health. If you are someone that just checks in every once in a while or when you get notifications, it’s probably not a bad habit for you. But people who check it constantly and whose notifications stress them out, it is definitely something to start reducing in your daily life.


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Dealing with the Discomfort of Mindful Living


Dealing with the Discomfort of Mindful Living

The first thing you need to know is that everyone has slip ups. You will, too. So don’t beat yourself up whenever you seemingly fail at mindfulness. The fact that you are observant about it and recognize it later is a step in the right direction.

Your mental and physical self might resist the practice of mindfulness. You don’t want to battle yourself, but instead recognize the feelings and push back and greet them with something that centers you, such as meditation, deep breathing or visualization.

Some people try to rush the process and make a change quickly so they can escape the discomfort they feel. Mindfulness shouldn’t be a process you hurry through. These quick fix solutions are rarely the right option.

You don’t have to sit still and meditate on something for hours on end, but at the same time, don’t be in a situation where you embrace your awareness and latch on to the first option you consider just so you can go back to not having to think about something.

Many people find that their initial foray into mindfulness is a very physical and emotional process. You want to learn how to be relaxed when you do this. Find a comfortable position, whether it’s seated or lying down in the beginning as you learn the ropes... 

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Why Are Phones So Addictive

Why Are Phones So Addictive


One thing that is important to understand, especially for someone with phone addiction, is that the internet and social media have been designed to be addictive. This is hard to swallow for some at first because there are many positive aspects to social media.


Connecting with friends and distant family members, keeping up to date with societal and current life events, finding entertaining content, discovering communities for people who share similar interests - these are all wonderful benefits to using social media. However, the drawbacks are very serious and in the worst-case scenarios and to the most extreme extent, they can even be deadly.


Regular, compulsive usage of social media has been proven to be detrimental to a person’s mental health. This can sadly be observed in the suicide trend among adolescent girls, which drastically and exponentially increased during the time social media became a regularly utilized platform. Social scientists and other experts agree that this rise in suicidal behavior can be attributed to the need to be validated by people online, as
well as many other factors regarding the presentation of self- image and the over-exposure of people’s personal lives....

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Eliminate Stress Naturally

Eliminate Stress Naturally

Stress is uncomfortable and can ruin anyone's day, week, or even year. It can be the one thing preventing you from being entirely successful and achieve your goals. It may feel awful and hard to avoid, but there are ways to eliminate it.

Go on A Walk or Hike

Get out in nature, soak in the sunlight, and break free from reality and other people. This is the best way to absorb vitamin D that is essential to living a healthy life. Maintaining adequate vitamin D levels is vital for a robust immune system, healthy bones, and a stable mood.

Use Aromatherapy

Light a candle, burn incense, or warm essential oils throughout your day. Aromatherapy is a known stress reliever as it activates feel-good chemicals in your brain. Allowing you to let go for a moment and relax.

Hug or Cuddle It Out

Find a consenting partner to share a hug or cuddle with. Just like aromatherapy, cuddling activates certain hormones that make you happy. Ultimately releasing any pressure, you may feel in the moment.

Get Crafty

Paint, sculpt or draw a picture. Let your imagination run wild and free. Let go of any expectations and create art. If it makes you happy, then you are doing it right. Who cares how the result looks, if you are having fun creating it?

Practice Positive Self-Talk

Stop talking to yourself with a negative tone. You are only doing yourself a disservice by keeping yourself down and demotivated. Any moment you can turn your negative thoughts into positive ones.

The more you tell yourself something, the more likely you will become it, so make sure it's always beneficial. Sure, you will always have moments of self-doubt but don't allow yourself to dwell on it.

Be Alone

While you may think you are a social being, separating yourself from others can be an easy way to destress. Often the people around you can be putting pressure and high expectations without being consciously aware of it. They can also easily affect your mood and desire to continue or finish a task.

Laugh A Lot

Nothing can be better than laughter. View it as a good dose of happiness. It inspires you to seek more and is highly contagious. Even if at first you don't believe it, you will eventually find yourself laughing at yourself. Laughter relaxes your body, releases endorphins, and reduces your cortisol levels being the perfect solution to releasing stress.

The next time life feels stressful, don't allow yourself to feel pity or self-doubt. Give yourself permission to take a break and follow one of these seven ways to eliminate stress naturally. You don't need to allow the stress to get in the way of your success and happiness, but you do need to learn to deal with it since it will always exist.

What is Phone Addiction and How It Affects Us

Phone addiction may sound silly to some readers who
remember a time before smartphones and 5G internet, but it is
a real and serious issue plaguing thousands of people every
single day. Consider another term for phone addiction - this
term is referred to as “nomophobia,” which is the fear of being
without a mobile phone.

This type of addiction is a disorder that involves the compulsive
overuse of mobile devices. These compulsive habits are
typically quantified by the total amount of time that a person is
online within an average day, as well as the total number of
times a person accesses their phone. However, compulsive
overuse is just one facet of phone addiction.


This type of addiction is typically supplemented by concurring
internet addiction. This is when a person cannot control their
urges and behaviors regarding computer use and the internet.
This can lead to someone suffering from psychological distress,
as well as mental and physical impairment.


Worse yet, it is extremely easy for a modern-day person to
become addicted to the internet. At the beginning of the internet revolution in the late twentieth century, the internet
was relatively difficult to access - you had to be technologicallysavvy
to successfully surf the web....

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Preparing Your Life for Micro Mindful Habits

Preparing Your Life for Micro Mindful Habits

Mindfulness is all about living life with intention. Most people never even explore or understand what they want to do. They simply go through each day making quick decisions without careful thought.

Later, they suffer regrets and wish that they’d done things differently. They could have, if they’d slowed down and practiced mindfulness. It might take a little longer as you’re learning how to do it, but once you know how, it becomes a normal part of the process, so it speeds up for you.

Think about your intentions in life for whatever it is you want to improve. Don’t just wake up every day and go to work – think about where you want to be a year from now. Instead of living in a house with a spouse who feels like a roommate, think about your intentions for a healthy marriage and what that looks like.

Know ahead of time what your health goals are, your financial dreams and so on. When you spend a little time mapping out your intentions, it makes the decision-making process easier...

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Small Changes Add Up to Big Results

Small Changes Add Up to Big Results

Some people try to discount micro habits as useless, but these small changes add up to big results if you adhere to them over time. They’re far less intimidating and easier to implement.

Let’s use nutrition improvements as an example. If you want to get healthy or lose weight, you probably dread the overhaul on your diet that you’re used to trying to make. Usually, this extreme change fails miserably.

There’s a better way to implement micro mindful habits with your usual eating routine that will ease you into better health and weight loss without causing you to suffer the shock of a major change.

For example, if you’re trying to eat healthier, you might go to your favorite restaurant and feel the urge to order your traditional meal on impulse. But with a bit of micro mindfulness involved, you’ll be able to look back at how that meal has affected you in the past and what you want to happen in the future.

In the past, the chicken-fried-chicken with mashed potatoes and gravy and casserole sides and a large soft drink has caused you to gain weight. But you love that meal and don’t want to say goodbye to it forever.

Instead of thinking about the need to eat healthier for the rest of your life, which can be disheartening, try going about it in a micro mindful way. Take each day and every meal as a separate and new opportunity to do better.

As you analyze your order, you might feel the tug of wanting to stick with your favorite go-to meal. Instead of forcing yourself to say no from the very beginning, ask yourself what you can do to make the order better... 

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A Lack of Sleep Causes a Whole Host of Health Problems

A Lack of Sleep Causes a Whole Host of Health Problems

Not getting the sleep that you need can cause many health problems for you. Some of these problems you might see immediately, while some will show up later. When you cheat your body out of sleep, it will eventually have to account for that missing piece of the puzzle.

Not getting the right amount of sleep affects your heart. If you get fewer than 4 hours of sleep every night, the risks of an adverse heart event increases. That might not seem like a big deal, but this increase is nearly 50%.

Without enough sleep, you can develop heart disease and you become closer to having a heart attack or a stroke than you might realize. The fatigue that occurs from a lack of sleep affects the heart where it doesn’t work as well as it should.

Another health problem that occurs with a lack of sleep is an increased risk of cancer. Studies have shown that people who don’t get at least 7 hours of sleep every night experience a significant chance of developing prostate or breast cancer.

The risk of cancer increases when sleep loss is compounded by weight gain. One cancer that’s directly related to weight gain, especially around the abdomen, is colorectal cancer.

This risk is high in both men and women. Obesity is a common side effect of a lack of sleep. When you gain too much weight, this causes fatigue because it puts a strain on your organs - especially your heart....

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How to Be Mindful in the Moment

How to Be Mindful in the Moment

When you’re living life as usual, it’s sometimes hard to even remember to be mindful at that moment. The way most people live today, they’re multitasking – on their phone, handling texts or emails as they’re sitting down at a restaurant or working on something at their job.

The first thing you want to do is remind yourself periodically to be attentive and tuned in to what you’re engaging in. You may even need to set little alarms once an hour to check in with yourself until it becomes an automated habit.

Once you go into mindfulness mode, take a deep breath and clear your thoughts of everything but the task at hand. You want to use all of your senses and allow any emotions to flow through you without trying to stifle them.

Before trying to make any kind of decision, be observant about your feelings and what you see or are experiencing at that time. Don’t make judgments about them, such as feeling stupid for having a certain reaction... 

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