In today’s digital age, it’s rare to see a person not hunched over a screen, be it a phone, laptop, tablet, or gaming device. With these devices, you have access to hours and hours of entertainment at your fingertips. You can play games, access the internet, or scroll through Instagram reels and TikTok clips until your heart is filled. Over time, though, straining your neck muscles to look down at these devices can misalign the spine and damage muscles. That can lead to poor posture, joint inflammation, pinched nerves, or even herniated discs. 

Tech neck can result from looking down at these devices. It is a term used to describe chronic neck pain that comes from straining the muscle while using technology. The head is heavy and the neck muscles are supposed to support it in an upright position. By tilting the head down while scrolling, for example, you strain your neck muscles, which can make the neck feel sore or stiff. You may even experience posture problems after a while. A 2019 survey of college students found that those who spent more time on their phones experienced more neck problems. 

The Effects Of Tech Neck

Over time, tech neck can lengthen the neck muscles and shorten chest muscles. That causes a hunched posture, which ultimately puts more pressure on the neck and slumps the shoulders. As a result of the misalignment, you may experience general neck pain, muscle soreness, and stiffness. Added pressure on the spine can pinch nerves, which cause tingling in the hands and lower back pain.

The damage goes beyond general neck and back pain, though. Constantly slumping the shoulders forward can pinch or rub tendons of the rotator cuff. Those are the muscles and tendons that surround the shoulder joint. Over time, that irritation can cause shoulder inflammation and pain, or rotator cuff tendonitis. Finally, extra pressure on the spine in the neck area can cause headaches and strain on the jaw joints, creating temporomandibular joint (TMJ) pain. 

How To Prevent Tech Neck

First of all, you have to be more mindful of your posture while using your phone, tablet, or computer. Don’t hunch over the device; rather, keep the screen at eye level to avoid craning your neck to see what’s on the screen. It is easier to maintain healthy posture if you sit in a chair or take frequent breaks from your electronic devices. To avoid tech neck from computer use, make sure to have the monitor positioned straight in front of you. You can also improve your computer posture by:

• Using a computer monitor or laptop stand to elevate your screen to the right level
• Keeping your wrists straight and elbows bent at about 90 degrees
• Placing the screen about 20-30 inches away from your eyes (about an arm’s length)
• Keeping your knees in line with your hips and placing your feet flat on the ground
• Sitting with your head, hips, and spine upright and in line
• Using posture correctors, posture reminder apps, or standing desks to promote healthy posture

Exercises And Stretches For Tech Neck

According to a 2016 study of office workers with tech neck, completing shoulder and neck stretches five times per week helped improve symptoms. These movements also improved neck function after just one month. Regular stretching can also help build strength in the neck and shoulder muscles. Continue reading to learn about some simple exercises and stretches for tech neck. 

Shoulder Rolls

Begin in a seated or standing position with your back straight and arms by your sides. Direct your gaze forward and shrug your shoulders up to your ears, but don’t hunch forward. Squeeze your shoulder blades together to pull them back and down using your mid-back muscles. Release and push your shoulders forward to return to the starting position. Repeat for a total of 20 seconds. 

Reverse Shoulder Stretch

Begin in a standing position with your feet shoulder-width apart and direct your gaze forward. Interlace your fingers behind your back and try to point your thumbs down toward the floor, pulling your hands down to open your chest. You can raise your hands back and toward the ceiling to feel a stretch along your biceps and shoulders. Hold for five seconds before releasing. Repeat 10 times. 

Seated Neck Release

Sit down or stand up straight and let both arms hang by your sides. Tilt your head to the right and bring your right hand over your head, resting the middle finger over your left ear. Gently pull your head to the right using your right hand. Hold for five seconds before releasing. Repeat on the left side. 

Hand To Forehead Stretch

Stand up straight and place your right hand on your forehead, fingers pointing to the left side. Gently press your hand into your forehead while pushing your head into your hand. You should not move your head forward, but you should feel the resistance. Hold for five seconds and then repeat two more times. 

Chin Tucks

You can sit up or stand up straight for this final stretch, but make sure your chin is parallel to the floor. Keep your chin in a neutral position as you pull your head back, almost as if to make a double chin. Hold for five seconds before releasing and then complete two more times.

SHARE:

The post Tech Neck: What It Is And How To Prevent It appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Leaving your work at the office is easier said than done. Your employer or coworkers can contact you for work information at any second of the day via email, text, or phone call. This is especially true if you work from home, which is more common than ever. In fact, a survey from 2023 found that 35% of people who held jobs that could be done remotely worked from home all the time in 2023, versus 7% before the COVID-19 pandemic. 

When Did People Start Talking About Work-Life Balance?

Within the last 10 years, there have been significant changes to work culture, and that is especially true within the last two to three years. The idea of a work-life balance is a novel concept, though. Psychologists have been conducting research on this topic for decades in order to figure out what makes people happy. Through their research, experts hope to better understand which environments enhance overall mental health. 

Ideally, you don’t want to live an unproductive life, but you also don’t want to burn out at work. How do you then find fulfillment at home and at your job? In the present day, work overload is more widespread, and to be honest, worse than ever before. This is because you are faced with 24/7 connectivity, which is why establishing boundaries and expectations is paramount. Both employees and employers have not taken a step back in this regard. People have changed the way they work and live life, so the key is to figure out how to adapt to this change and balance your work and personal life. Work is everywhere, but the following tips may help balance work with home life. 

Make Time For Yourself During The Work Day

Incorporating some time for yourself on a daily basis, even for 10-15 minutes, can make all the difference. This is a little easier to do if you work from home, but it’s also possible if you hold a regular office job. During that free time, you can take a walk around the block on your lunch break, meditate for 10 minutes, or do any activity that makes you happy. Most employers won’t mind if you take a short break, so long as you get your work done. 

Use Technology In Smarter Ways

Sure, willpower plays a role in checking your many devices, but you also have to make your technology work for you. The brain gets a little boost of excitement with every notification, though, even if it is a text from a friend, an invite from your boss, or a marketing email. You need spaces where you don’t, and physically cannot, check your phone, tablet, or laptop. Enforce this norm by not having phones during your meals, during family time, or during meetings. Limit your social media activity to scheduled times during the day, even if that means putting a time limit on the amount of time you get to view certain apps. Technology is not bad, but your habits are. 

Try To Find A Job That Aligns With Your Values

Although you need to draw a line in the sand between your nine-to-five and your personal life, establishing your work-life balance is also about aligning your work with your personal values. One study from 2022 found that better job quality, including security, salary, and satisfaction, led to better physical and mental health. Another study found that doing a job that aligned with personal values was associated with increased well-being the following day. When you engage in a job that aligns with personal values, you enhance your career satisfaction. That alignment also leads to a better sense of purpose, motivation, and overall fulfillment. 

Establish Boundaries

Everything in life requires boundaries, from relationships with friends and family to your work and home life. Enforcing boundaries that your employer and employees respect is a hurdle not everyone jumps over. If you work remotely and no longer have a commute, you have to find a routine to fill that time. For example, take your dog for a walk before you start work, or close your computer at a certain time when you have to feed cats or get children from school or after school activities. Schedule a workout once you clock out to separate the close of your work day and the rest of your evening. 

Don’t Mistake A Flexible Work Schedule For Full-Time Availability

Working for a company that allows flexible hours does not mean that you have to make yourself available 24/7. If you leave the office at 3 p.m. for an appointment, maybe your employer lets you make up the hours you missed from home. That doesn’t mean that you have to work all night or do more work than what is required of you. Establish what your colleagues and boss expect from you! Don’t reply to an email at midnight, either. Developing the expectation that you are always available can make it hard to separate your work life from personal life. Plus, it gives people the wrong idea about your availability.

SHARE:

The post 5 Tips To Get Better At Your Work-Life Balance appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

With 2024 just around the corner, plans are coming together to create one final memory of 2023. You don’t have to give 2023 a grand farewell because going out on the town isn’t for everyone. In fact, it can be quite irritating and tricky to coordinate, especially if your plans involve a lot of people. Not to mention, creating a plan that pleases everyone is always a difficult feat. 

You can end 2023 on a happy note without attending a large party or special event. Some people like to see comedy shows or concerts, while others enjoy staying home. If you fall into the latter category then this article is for you. Here are some unique ways to welcome 2024!

Midnight Yoga Session

Are you a fitness geek? Is your goal to add more fitness into your life in 2024? Pledge to make 2024 a fruitful year for your health by starting it with a midnight yoga session. Consider coordinating this plan with a few friends, or bust a solo mission, but a group can provide more support and encouragement. Take your mats out to a garden area and begin your session when the clock strikes midnight. Alternatively, end your session with corpse pose to ring in the new year. Yoga helps to relieve stress and restore balance to prepare you for a good night’s rest.

Outdoor Movie Night

Make New Year’s Eve memorable by organizing an outdoor movie night. Transform your backyard, or the backyard of a friend’s house, into a cozy cinema setting. Set up a projector, hang some fairy lights or string lights, and get out some comfortable chairs and cozy blankets. Consider making a large batch of a warming beverage, such as hot cider, hot chocolate, or even a large batch of chai tea. Poll a few movie options between your group and see which one prevails. There’s nothing like a little slice of nostalgia to ring in 2024. 

Starry Night Picnic

If the weather permits (and this also applies to the above suggestion), welcome 2024 with a starry night picnic. Pack some delicious snacks, some warm drinks, and cozy blankets and jackets. You can plan this picnic in several unique ways. Head to a nearby park and watch the fireworks, remain in your backyard, head to the top of your building, or make a weekend out of it and visit a national park. If you choose the last option, the night will be quiet and stars should be in full view. Bask in the serenity of the peaceful night and gaze up at the stars with the one(s) you love. Spending the night solo isn’t a bad move either!

Time Capsule Tradition

Organize some friends, family, or even some neighbors to celebrate a time capsule tradition for New Year’s Eve. Encourage people to contribute letters or mementos and bury your time capsule at a designated spot. It’s up to you when you choose to open the time capsule next. Perhaps you dig it up in a year, five years, or 20 years! Opening your time capsule often creates a beautiful and sentimental tradition of celebrating the passage of time. 

Virtual Countdown Party

The beautiful thing about technology is that it can easily connect you to other people, relatives, and friends spread out around the globe. Host a virtual countdown party in the era of global connectivity! Due to the pandemic, your virtual connectivity game should be strong! Create games, share your resolutions, and countdown to the beginning of 2024 together.

SHARE:

The post 5 Unique Ways To Celebrate The New Year appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Now, more than ever, there is a huge obsession with strength training. It is a great way to increase muscle strength, but that doesn’t mean you should obsess over strength and strength alone. Cardiovascular training and stretching are two other integral pillars of exercise, but one that is not typically discussed is mental training. You see, the brain is just like any other muscle, and training it will help it perform optimally.

You’ve heard of aerobics, but what about “neurobics?” Essentially aerobics for your neurons, neurobics is a method of brain training to increase brain capacity and improve memory. One author, Jim Kiwk, explains that if you don’t use your brain, you’ll lose it. Kiwk also states that there are easy ways to challenge your brain, and they don’t take too much time. Accelerate your learning capacity and enhance your brain with the following exercises. 

Use Your Opposite Hand

Although some people are ambidextrous, most people tend to stick with their dominant hand for everyday tasks. Try to use your non-dominant hand to do simple tasks, such as brushing your teeth or eating, to activate a different part of the brain. You don’t have to think when you use your dominant hand because most things are muscle memory. If you switch things up to use your non-dominant hand, you have to use more brain power. Additionally, using your non-dominant hand forces you to be present. You direct your full focus on the activity or task at hand, so you know you are not distracted by anything else. 

Turn Off Your GPS

There is no doubt that technology makes many things convenient, so much so that you don’t have to think about some things. Therein lies the problem! You want to flex your mental muscles from time to time, so Kiwk encourages you to refrain from looking up your destination on your device. Rely on your memory to get you where you need to go, provided you have a few extra minutes to recall mental directions and the destination is familiar. People lack confidence because they lack mental competence. You are capable of so much and probably know your way around better than you realize you do. Make the effort and use your brain, even if that means that your route ends up being a little longer. 

Make Passive Activities Active

You have the ability to make any activity more mindful, even something as simple as watching TV. How often do you sit down to watch a show or movie and end up scrolling through social media or playing Candy Crush 10 minutes into your show/movie? You don’t have to mindlessly watch the movie just because you put your phone down, though. Envision yourself as a certain character from what you are watching. What would you do if you were in their situation and what can you learn from the character’s arc or journey? You can also practice this skill with other forms of entertainment. It may actually help you improve empathy and your ability to switch positions or characters in a narrative. 

The takeaway from all this is that exercising your brain is much easier than you think it is. All you have to do is make small changes in everyday activities to make a positive impact on your cognition and memory. Practice some neurobics and you’ll feel stronger every time you do them!

SHARE:

The post 3 Tricks To Help Exercise Your Brain appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

People forget things all the time, but forgetting things one too many times may be cause for concern. Not remembering why you came into the kitchen or a certain room can happen to anyone, but you may wonder whether or not you are developing dementia if this happens a lot and you are in a certain age range. 

What Is Dementia?

Dementia, or neurocognitive disorder, is the loss of thinking, reasoning, or remembering to the point where it interferes with everyday life/activities. There are several forms of dementia, but the most common is Alzheimer’s disease in people aged 65 and older, according to neurologists. The second most common form is vascular dementia, caused by conditions that affect blood vessels in the brain, such as stroke. Finally, the last form is a brain disorder known as Parkinson’s disease dementia.

Although dementia is more common as you get older, it is not a normal part of aging. People can live well into their 90s without ever being diagnosed with the condition. The National Institute of Aging (NIA) continues to research the disease to find out who is more susceptible and how it can be prevented. For now, the NIA considers the following signs and symptoms to be early warning signs of dementia. 

Changes In Judgment

Anybody has the opportunity to make a poor decision every so often. People with dementia, or early onset symptoms, may experience more frequent changes in judgment or decision-making. A great example is that people with dementia may not be able to manage a budget or, more commonly, they neglect their hygiene more regularly. 

Trouble Completing Tasks

A lot of older people, even those who aren’t so old, require assistance learning new technology or appliances. People with dementia typically find it much harder learn technology and complete routine tasks that they used to do with ease. Driving to a familiar location or creating a grocery list can become difficult and trivial, according to the Alzheimer’s Association. 

Episodic Memory Loss

Memory loss tends to be one of the earlier symptoms of dementia, with episodic memory loss being the first noticeable sign. A person may remember going on vacation, for example, but they can’t remember where they went or what they did. Episodic memory involves remembering specific information about recent or past events. People with dementia may not remember where they parked the car or where they went for dinner the previous week. Oftentimes, the person with dementia does not notice that they have episodic memory loss; rather, a friend or family member points it out. 

Mood Changes

It is completely natural to become more set in your ways as you get older. It is easy to get upset if your normal routine is disrupted, but coping with stress and change is more challenging among older adults. In fact, depression in older adults is quite common as a result. People with dementia are occasionally unable to control their emotions, or they may become suspicious, confused, depressed, or fearful. It’s common for them to become upset at home, with friends, or when outside of their comfort zone. 

Problems With Language

It is not uncommon to search for the right word when trying to communicate verbally or in writing. People with dementia tend to have a much harder time with language, though. They may have trouble finding words for familiar things or call someone or something by the wrong name. It is also possible for them to repeat themselves or lose track of a conversation.

SHARE:

The post 5 Early Warning Signs Of Dementia appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

About 40% of people share one flaw that cripples their emotional intelligence, creativity, and social adaptability. Can you guess what this common flaw is? It is sleep, which is necessary for optimal brain health and overall cognition. The brain operates all day long, sending signals and messages to various parts of the body.

In the same way that muscles become fatigued and reach exhaustion, so can the brain. The constant sending and receiving of signals causes a build-up of metabolites between neurons. When you sleep, however, the brain turns on the glymphatic system, a recently discovered system that clears out macroscopic waste. It utilizes various perivascular channels, formed by astroglial cells, to help eliminate soluble proteins and metabolites from the central nervous system. In simpler terms, the glymphatic system helps take out the garbage in the brain so it can function better. 

Failing to get enough high-quality sleep? Waste starts to build up over time and your cognitive function can suffer. There may be good reasoning behind why so many people struggle with sleep. 

Technology And Overstimulation

It’s safe to say that people do not know how to turn off anymore. You could be reading this right now, switch to Instagram, play Candy Crush, and then come back to reading this. Social media, technology, and incredibly low attention spans contribute to this overstimulation. Technology is a great tool, but it can also be a weapon that sabotages your life if you don’t use it intentionally.

Cultural Norms

Sometimes for the better but mostly for the worse, people operate in a hustle-and-grind culture. It’s encouraged to work yourself to the bone and grind until you can finally relax. One study from a sleep-focused journal found that too little sleep is associated with negative health outcomes. Sleep is the best productivity tool you have, so don’t be afraid to use it! 

Weak Work-Life Boundaries

There is supposed to be a healthy balance between your work and regular life, but rarely are those boundaries distinguished. If you respond to work emails well into the night when you are at home, that is not healthy. It fuels the “just a little more work” attitude and doesn’t help you wind down at night for optimal sleep. If you work a nine-to-five, be done at five. Don’t take your work responsibilities home because you won’t be able to relax and your sleep will suffer. 

What Can You Do To Change This? 

Now that we have covered the problems surrounding sleep, hopefully we can provide some solutions. That doesn’t mean that you need to do three hours of pre-bedtime meditation or two hours of restorative yoga. If you are a busy bee and want to wake up feeling more refreshed, then the following tips may be of great help to you. 

Use Light To Your Advantage

The brain relies on the eyes to discern what time of day it is. For this reason, some sleep experts recommend dimming the house lights as the sun sets. You don’t need fancy house lights that cost a fortune; rather, you need a few affordable lamps with amber-colored bulbs, which emit an orange glow. If you want to harness the power of light, you can make your screens as dim as functionally possible in the evening. Blue-light-blocking glasses may also help your brain produce more melatonin to get ready for bed. Ideally, though, you should stop looking at screens about one to two hours before bed.

Cool Things Down

The reticular activating system (RAS) controls a large part of your sleep. This system supports biological signaling, which signals the body and brain to know what time it is, coordinating hormones and neurotransmitters to help encourage sleep. The two big biological levers you can pull to support those systems are light and temperature. When you start to fall asleep, the major muscle groups settle down and the body temperature drops. In order to support the drop in temperature, turn down your bedroom thermostat or take a shower an hour before bed. Consider keeping a face roller in your freezer and rolling it on your face before bed. Believe it or not, the face contains temperature-sensitive neurons that have a strong link to circadian biology. 

Consider Supplementation

There is nothing that can magically fix your sleep, but you can consider a few sleep supplements to improve the quality of your sleep. There are millions of sleep supplements, so how do you know which one to choose? Some people recommend melatonin, but you ideally want the body to produce sufficient amounts. The last thing you want is to depend on a supplement in order to sleep. Many people benefit from magnesium supplements or powders, while others swear by GABA, which is a neurotransmitter that helps calm the brain. Before choosing a supplement, consider talking with your healthcare provider to see if they recommend something specific and support it for healthier sleep.

SHARE:

The post How To Prep The Body And Brain For Bed appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Work emails arrive late at night. Texts from coworkers inquire about upcoming projects that are nearly due but far from finished. A call from a boss breaks up your evening all because he wants an update on something you’ve already told him about. All of these things interfere with personal life and cause stress. In fact, recent data shows that 65% of Americans say that work is a top source of stress, and that happens to people who both love and hate their jobs. 

Women, in particular, face a unique set of challenges at work. We hope that bosses aren’t diminutive to women, but we all know that this is a reality many women face. Childcare and interpersonal relationships, according to Johns Hopkins Center for Mind-Body Research, are very common work issues that cause stress. The research notes that stress occurs when there is an imbalance between the demands of a specific situation and a person’s resources for managing it. 

The brain is like a center for stress, being responsible for organizing how the body responds to stress. This happens throughout the day, whether you realize it or not. That’s because stress is a normal part of life, but stress doesn’t have to get in your way. There are ways to help you manage stress and create a better balance between home and work life. 

Common Sources Of Work Stress

For most people, stress can be traced back to the workplace. That’s true for people who both love and despise going to work. Although stress can take a toll on the mind, it typically produces physical symptoms. For women, the most common sources of work stress include:

• Work-life balance: American women spend more hours working than ever before, which means they have less time for personal obligations. Statistically, women shoulder the majority of the caretaking burden, meaning women are still the primary caretakers for children. Women are also more involved in elder care, so they have caretaker obligations at the beginning and end of life. 
• Technology: Laptops, smartphones, and other mobile devices make their way into our personal time. Although you may leave the office at 5 o’clock, you continue to check your email while laying in bed. Perhaps you respond to work texts or calls while cooking dinner. The ever-present nature of technology makes it more difficult to leave work at work. That is a problem for everyone because it becomes harder to unplug at home. 
• Relationships: It’s no secret that some continue to struggle with pervasive issues, like sexism or discrimination in the workplace. Other women don’t have to deal with these struggles, but they may want to telecommute or maintain nontraditional work hours for the sake of personal obligations. Employers aren’t always flexible and dislike these types of arrangements.

4 Ways To Cope With Stress

Sleep

Health experts cannot put enough stress (no pun intended) on the importance of sleep. Most people neglect sleep or develop certain habits that interfere with a healthy sleep schedule. Sleep is the body’s way to rejuvenate and lack of sleep will only increase the stress you experience from work. Experts suggest that you wind down two hours prior to going to bed by stopping work and avoiding screens. Studies suggest that the use of mobile phones can ruin your ability to get a good night’s sleep. Don’t look at them until you are ready to go to bed! Additionally, steer clear of caffeine too late in the day.

Social Support

Everyone has a social network, which can sometimes act as a stress buffer. Your friends, or close circle of trustworthy people, can support you and connect with shared experiences. Both connectedness and friendship are necessary for being able to cope with stress. Your group doesn’t have to be large; rather, it just has to consist of people you love and trust.

Exercise

Sometimes, you just have to move. Incorporating regular movement into your day, especially if you spend most of your day sitting at a desk, can help lower stress levels. You don’t need to engage in vigorous exercise. Short daytime walks outside can help elevate your mood. Some evidence shows that short bursts of exercise are actually more effective at reducing stress than a long workout at the end of the day. That saves you time and you get the same benefits. 

Find Happiness

If everyone knew where to find happiness, the world may look a lot different. It’s your responsibility to seek out pleasure and joy, prioritizing hobbies and things that you enjoy on a regular basis. Spend time with family, involve yourself with community programs, learn a language, or play music. When you have purpose and meaning in your life, your stress levels are much lower, and you feel better about yourself as a person.

SHARE:

The post Stress On The Job: 4 Tips For Working Women appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

After a long day, whether it was at work or out with family, the body wants to shut down. You can collapse on the couch in an attempt to unwind, but it’s not that easy. Almost as soon as you try to shut down, the mind starts to race. Your to-do list beckons and instead of unwinding, you end up mindlessly scrolling through your phone to distract your brain.

Has that ever happened to you? If so, you are not alone. There are various strategies that help you unplug from technology, and the world. They all belong to the concept of slow living, which is a lifestyle that encourages a slower approach to life. You complete tasks at a leisurely pace and focus on the idea that a slower-paced lifestyle leads to more enjoyment, relaxation, and a deeper appreciation of life. This stems from the slow food movement, which emphasized traditional food production techniques as a response to fast food’s popularity in the 1980s and 1990s.

Learning how to disconnect and slow down can be difficult at first, but we promise that you’ll feel better after doing so. With the following tips, we hope you can learn how to disconnect, relax, and completely unplug at the end of a long day. It may take practice, but that’s what makes perfect.

Create A Sensory Environment

This can be a great experiment to culminate your day. Close your eyes and imagine ending your day on a beach, fully relaxed. What does it look like? Can you hear the sound of the waves, the sand between your toes, and smell the salty air? Use your senses and pay attention to what you hear and feel in the scene you paint in your mind. You are fully in the present and that allows you naturally disconnect from devices and chores. You’re too busy taking in the world you imagine! Most of us can’t head to the beach every day after work, but you can create sensory environments in your homes to make for relaxing spaces. Light some candles, get some mood lighting, play a favorite playlist or album, and sit so that you’re staring out a window, not at a screen. 

Create An End-Of-Day Ritual

You may want to unplug, but lacking an end-of-day ritual, practice, or routine can make it difficult. It doesn’t have to be complex; rather, it just has to be something you do every day. You can go for a walk, take a bath, light a candle, experiment with breathing exercises, or try guided meditation. If you want to take this step to the next level, put away technology in the evening. Eliminating screen time in the evening is a great way to wind down and calm the mind.

Check-In With Your Boundaries

Strong personal boundaries are no match for journaling or meditating, as relaxing as those two practices may be. Perhaps you can’t relax because you get bombarded by work emails after you leave work. Maybe your sister is the primary source of gossip and she lays it on you, despite the fact that you don’t want it. When you let people know that you’re unplugging at a certain time every day, they understand that you aren’t available 24/7. You have to enforce those boundaries, though. People will respect them!

Log Off Social Media

Some of the most powerful boundaries you can set are with yourself. If you want to disconnect from technology in the evening, try to review and renew your social media habits. This is much easier said than done and it can be a struggle to let it go, especially if your business is related to social media performance. Every once in a while, you just need a break from all the social media apps. You don’t have to become a luddite, but give yourself a break from social media and you may start to think and live more intentionally.

Write It Out To Clear Your Mind

It’s hard to turn off your mind if you have thoughts swimming around your head. Set them free by starting a journaling practice every night. You don’t have to be the next Ernest Hemingway; rather, you just have to let your thoughts go. Simply write what’s on your mind and don’t be afraid of what the result is. You can write down everything from grocery lists to self-doubts! Don’t worry about editing your grammar or sentence structure because the point of the exercise is to just keep scribbling until your mind is at ease. 

Get Creative

One of the best things about engaging in a creative pastime is that you can enter a flow. In other words, you lose sense of time and don’t think about anything else but the task at hand. There’s no worry about folding a pile of laundry, washing some dishes, or checking your Instagram likes. It could be painting, playing an instrument, singing, exercising, hedge-trimming, or whatever outlet allows you to be creative.

SHARE:

The post 6 Simple Tips To Help You Unplug After A Long Day appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

With 2023 underway, it’s time we talk about a pertinent topic: procrastination. You know it well, the pesky habit that most people struggle to break at one point or another. Whether you put off cleaning your room, starting a new diet, exercising a few times per week, or even making a dentist appointment, procrastination can easily get the better of you. In fact, you may be an expert in procrastination because, now more than ever, it is too easy to put off tasks by occupying your time with other activities. 

The reality is that the longer you put things off, the more overwhelming and stressful they become. This leads us to one question: Is it possible to break the cycle of procrastination and actually get things done? That’s what this article aims to help you do! Below, we explore seven excellent strategies to help you overcome procrastination and become more productive in your daily life. Oh, and don’t procrastinate on reading this article either!

Alleviate Your Anxiety

Anxiety has an interesting relationship with procrastination. When you feel anxious, you may have difficulty concentrating, making decisions, or starting tasks. What happens then? Well, you tend to avoid the task, but avoidance can increase your anxiety as the deadline to said task approaches. On the other hand, when you can efficiently manage your anxiety and feel more in control, you have a higher chance of taking action and tackling tasks head-on. There are several techniques that can help you relieve anxiety, the most popular of which include deep breathing, progressive muscle relaxation, and mindful meditation. Additionally, seeking support from a trusted friend, family member, or mental health professional can also help you manage your anxiety and overcome procrastination. 

Become A To-Do List Expert

Breaking the procrastination cycle isn’t just about breaking down each task into bite-size pieces; rather, you have to make sure those “bites” fit within your own stress threshold. What do we mean by this? You want to avoid overwhelming your system, because doing so can make the task seem even more daunting. This can cause you to avoid the task completely, but breaking each step down into smaller pieces can make the given task feel more manageable. That puts you in a position of control, which makes you feel more confident in the task you’re doing. 

Be Realistic

This tip applies to procrastination or New Year’s resolutions, or any general goal for that matter. When you establish a schedule, you want to set yourself up for success, not failure. Trying to tackle too many steps at once can lead to a bout of serious procrastination. If you aren’t a morning person and set an alarm an hour before your usual wakeup time to workout, chances are that you won’t do the exercise. You may even put off exercising for months! Schedule things at times in the day that work best for you. Work for yourself, not against yourself, and be realistic in your approach to completing tasks. 

Name The Feeling

Some of you may be confused by this suggestion. How can you name your procrastination? We don’t suggest you name your procrastination Trisha, or anything like that. Sometimes, it is beneficial to put your feelings into words in order to lessen the hold they have on you. Define yourself as feeling bored, frustrated, or overwhelmed and you ultimately decrease amygdala activity. In doing so, you also increase prefrontal cortex activity, which makes it easier to get back to the task at hand. 

Act Like Your Feelings Are In A Fixed State

Once you “name the feeling,” as suggested in the above tip, consider whether or not it is logical or helpful to you. Emotions can signal you, but they should never control how you act, according to mental health professionals. Start whatever task you’ve been putting off and intentionally allow yourself to feel uncomfortable. You can do this by acting as if your uncomfortable feelings are fixed. One study found that when students thought their mood could not improve, they procrastinated. They didn’t procrastinate, however, when they believed that their mood was fixed. 

Say Goodbye To Excuses

“I work better under pressure.” “I’ll wait to do it until I have more time.” “I need this to happen before I can even start on that other thing.” Do any of those excuses sound familiar? You know what you need to do if you want to stop procrastinating? Stop making excuses! Be completely honest with yourself when you are making an excuse to avoid a task. It may be nice to “be in the mood” for something, but waiting for this to happen can prevent you from ever starting. 

Optimize Your Environment

Your environment will either hinder or enhance your productivity. The primary thing to be aware of is technology, be it your phone, computer, or TV. If you receive notifications from emails, comments on posts, likes, or group texts, for example, you’ll check your phone more than you will work on the project. YouTube rabbit holes will also lead to procrastination. Schedule a block of time to work on a particular task and leave your phone on “Do Not Disturb” and put it away. Don’t let your phone control you, even though it easily can. Break the mold and hold off on internet searches until your productive block of time comes to a close.

SHARE:

The post 7 Ways To Help You Overcome Procrastination appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

In Traditional Chinese Medicine (TCM), gua sha is a popular healing technique that aims to treat muscle pain and tension. A professional strokes the skin and applies pressure with a smooth-edged tool. This practice not only aims to reduce pain, but also to move energy, qi or chi, around the body. Gua sha may also help break down both scar tissue and connective tissues, helping to improve joint mobility. 

What Is Gua Sha?

The name gua sha, pronounced gwahshah, comes from the Chinese word for scraping. It sometimes translates to “skin scraping” or “skin spooning.” It’s a practice that helps to balance and improve a person’s chi. If chi remains unbalanced, it cannot flow freely to ensure optimal health and well-being. The belief is that blocking internal energy can lead to aches or general stiffness, especially in the joints. Gua sha, in addition to unblocking energy channels, may help move pooled or stagnated blood to relieve symptoms. 

More often than not, people use gua sha to relieve muscle and joint pain. Practitioners claim that gua sha can also benefit the immune system and reduce inflammation. In the past, it has been used to help treat colds, fevers, and even problems with the respiratory system. In regards to musculoskeletal issues, though, physiotherapists use a similar technique for pain relief. They scrape connective tissue that is not working in order to help joints move as they should.

Gua sha is not a technique that you learn overnight. It takes time to educate yourself on how to use the tool, where to scrape, and what movements benefit the body most. There is a lot of ancient wisdom behind the practice, so you must be patient with this practice. Before you get going, though, there are important tips to follow to avoid skin damage. Keep the following beauty tips in mind before starting gua sha. 

Always Moisturize

Before you scrape your skin with the gua sha tool, you should apply moisturizer for smooth gliding. Using the tool repeatedly on dry skin does not feel great, and it can even cause structural issues over time. In TCM, body oil tends to be the go-to lubricant for both face and body gua sha. If you need another layer of moisturizing cushion, start with a layer of lotion and then top that with a layer of carrier oil. Ideally, use ingredients that help hydrate the skin and protect the skin barrier. 

Practice On Your Inner Forearm

For self-practice, it takes time to learn how much pressure you should apply when performing gua sha. Learning the basic techniques is part of the process because gua sha is a nuanced practice. A great place to practice your skin scraping is on the inner forearm because you can easily feel what intensity is tolerable. Additionally, it’s much easier to avoid skin-tugging on this area. That said, you should still moisturize before practicing on your forearm. The goal is to make smooth, even-pressured stokes. The body has more muscle than the face does, so you can apply more pressure on the shoulders, legs, etc., going a little deeper if that is relaxing. 

Redness Is Perfectly Natural

When you scrape the skin during gua sha, it’s perfectly natural to see some redness. All that means is that blood is flowing to the area, so don’t let a little rosy skin alarm you. In fact, one might argue that the redness is a sign that gua sha is working. Applying more pressure will also yield a little more redness, but the pressure should never be severely uncomfortable. A little “hurts so good” type of pain is acceptable, but don’t cripple yourself.

SHARE:

The post Expert Beauty Tips To Follow Before Starting Gua Sha appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.