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Beat the Winter Blues: Effective Strategies to Overcome Winter Depression

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As the days get shorter and the temperature drops, many of us find ourselves feeling less energetic and more prone to feelings of sadness or lethargy. This phenomenon, often referred to as the ‘winter blues’ or more clinically as Seasonal Affective Disorder (SAD), impacts countless individuals each year. However, the good news is that you don’t have to endure this alone or without help. In this comprehensive guide, we’ll explore practical and effective strategies to beat the winter blues and reclaim the joy and energy of the colder months.

Understanding Winter Depression

Winter depression, or Seasonal Affective Disorder, is a type of depression that typically occurs during the colder, darker months. Symptoms can include fatigue, depression, hopelessness, and social withdrawal. Understanding the causes and recognizing the symptoms is the first step towards effective management.

Light Therapy: A Ray of Hope

Light therapy has been a cornerstone in treating winter depression. Exposure to a light therapy box, which emits a bright light that mimics natural outdoor light, can significantly reduce symptoms of SAD. It’s thought to cause a chemical change in the brain that lifts your mood and eases other symptoms.

Embrace the Outdoors

Despite the cold, embracing outdoor activities can have a profoundly positive effect on your mental health. Exposure to natural light, even on cloudy days, can improve your mood and increase Vitamin D levels, which are essential for mood regulation.

Exercise: Your Natural Antidepressant

Regular physical activity is a powerful tool in combating winter depression. Exercise not only promotes overall health but also releases endorphins, which act as natural mood lifters. Whether it’s a brisk walk, a session at the gym, or a dance class, find an activity that you enjoy and make it a regular part of your routine.

Nutrition: Fuel for Your Mood

Diet plays a crucial role in managing winter depression. Foods rich in Omega-3 fatty acids, like salmon and flaxseed, and those high in Vitamin D can help alleviate symptoms. Also, maintaining a balanced diet can help stabilize mood and energy levels.

Stay Socially Connected

Isolation can worsen the winter blues. Staying connected with friends and family, whether it’s through social events, phone calls, or video chats, can provide a significant emotional boost.

Establish a Routine

A consistent routine can help manage depression. It creates a sense of normalcy and control. Try to maintain a regular sleep schedule and incorporate activities you enjoy into your daily life.

Mindfulness and Meditation

Practices like mindfulness and meditation can reduce stress and symptoms of SAD. They foster a sense of peace and help you stay grounded in the present moment, combating negative thoughts and feelings.

Professional Help: Therapy and Medication

Don’t hesitate to seek professional help if your symptoms are severe. Therapies like Cognitive Behavioral Therapy (CBT) are effective in treating SAD. In some cases, medication might be recommended by your healthcare provider.

Create a Cozy Environment

Your environment can significantly impact your mood. Creating a cozy, comfortable space using warm lighting, comfortable furnishings, and pleasant decorations can provide a psychological lift.

Embrace New Hobbies or Interests

Engaging in new hobbies or interests can be a great way to keep your mind active and prevent the monotony that often accompanies winter months. Whether it’s knitting, painting, cooking, or learning a new language, find something that piques your interest.

Plan for the Future

Planning for future events or activities can give you something to look forward to. It can be as simple as planning a weekend getaway, a get-together with friends, or starting a new project.

Stay Hydrated

Though it’s often emphasized in summer, staying hydrated is just as important in winter. Dehydration can affect your mood and energy levels, so make sure to drink plenty of water throughout the day.

Limit Screen Time Before Bed

Excessive screen time, especially before bed, can disrupt your sleep cycle. Try to reduce screen time in the evening and engage in relaxing activities like reading or listening to calming music instead.

Vitamin D Supplements

In regions with limited winter sunlight, Vitamin D supplements can be beneficial. They can help offset the lack of sun exposure, which is linked to depression. Consult with a healthcare provider before starting any supplement.

Reflect and Journal

Keeping a journal can be a therapeutic way to express your thoughts and feelings. Reflecting on your day and finding aspects to be grateful for can shift your focus from negative to positive.

Aromatherapy and Essential Oils

Aromatherapy using essential oils like lavender, chamomile, or bergamot can promote relaxation and improve mood.

Conclusion

Overcoming winter depression is a journey that involves a combination of self-care, lifestyle adjustments, and possibly professional help. By embracing strategies like light therapy, staying active, maintaining a healthy diet, and nurturing social connections, you can significantly reduce the impact of the winter blues. Remember, it’s important to listen to your body and mind, and take proactive steps towards your well-being.

Winter can be a challenging time for many, but it also offers an opportunity for reflection, growth, and embracing new habits that promote mental health. Whether it’s finding joy in a new hobby, the tranquility of mindfulness practices, or the simple pleasure of a cozy, well-lit environment, there are numerous ways to combat the gloominess of winter.

If symptoms persist or worsen, it’s crucial to seek professional advice. Therapists and medical professionals can offer support and treatment options tailored to your needs. Above all, remember that you’re not alone in this. Millions around the world face these seasonal challenges, and together, we can support each other in overcoming them.

As the winter months unfold, take each day at a time. Small steps can lead to significant changes, and before you know it, the warmth and renewal of spring will be upon us. Stay positive, stay connected, and let’s beat the winter blues together!

Please follow this link to learn more about overcoming winter blues with hypnosis.

 

How to Stay Motivated to Exercise: Tips for Keeping Your Fitness Journey on Track

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In the world of fitness and health, one of the most common challenges people face is staying motivated to exercise. Whether you’re a beginner just setting out on your fitness journey or a seasoned athlete facing a plateau, finding and maintaining the motivation to stick to your exercise routine can be daunting. However, with the right mindset and strategies, it’s entirely possible to overcome this hurdle. In this comprehensive guide, we’ll explore practical tips to boost your motivation for exercise, making your fitness journey both enjoyable and sustainable.

Click Here To Learn More On How To Boost Your Motivation To Exercise

Understanding the Importance of Exercise

Before diving into motivation strategies, it’s crucial to understand why exercise is so important. Regular physical activity is beneficial for both physical and mental health. It helps in weight management, improves cardiovascular health, enhances strength and flexibility, and boosts mental well-being by reducing stress, anxiety, and depressive symptoms. Recognizing these benefits can be a significant motivator in itself.

Setting Realistic Goals

One of the keys to staying motivated is setting realistic and achievable goals. SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals can provide a clear roadmap for your fitness journey. Whether it’s running a certain distance, lifting a specific weight, or simply committing to a set number of weekly workouts, having clear objectives can keep you focused and motivated.

Finding an Exercise You Enjoy

The adage “find something you love, and you’ll never work a day in your life” applies to exercise as well. If you enjoy what you’re doing, it won’t feel like a chore. Experiment with different activities — be it dance, yoga, martial arts, or team sports — and find what excites you. Enjoyment is a powerful motivator and can make exercise something to look forward to rather than dread.

Building a Support System

Having a support system can significantly enhance your motivation. Workout buddies, fitness groups, or online communities can offer encouragement, advice, and accountability. Sharing your goals and progress with others can also provide a sense of commitment and motivation to stay on track.

Keeping a Fitness Journal

Documenting your journey can be a great motivational tool. A fitness journal allows you to track your progress, set goals, and reflect on your journey. Seeing your improvements over time can be a significant confidence booster and motivator.

Incorporating Variety

Variety is the spice of life, and this holds true for exercise routines as well. Mixing up your workouts can prevent boredom and keep things interesting. Try new exercises, change your workout environment, or vary your workout times to keep your routine fresh and engaging.

Focusing on the Process, Not Just the Outcome

Shifting your focus from the outcome to the process can be a game-changer in maintaining motivation. Enjoy the journey, celebrate small victories, and learn from setbacks. Embracing the process helps in building a sustainable exercise habit.

Using Technology to Your Advantage

In the digital age, various apps and gadgets can enhance your exercise experience. Fitness trackers, mobile apps, and online platforms can provide personalized workouts, track your progress, and even offer virtual coaching. Utilizing these tools can add an element of fun and convenience to your workouts.

Rewarding Yourself

Setting up a reward system can be an effective motivator. Treat yourself for reaching milestones — it could be anything from a new workout outfit to a relaxing massage. Rewards can provide that extra bit of encouragement to stay committed.

Staying Flexible and Patient

It’s important to be flexible and patient with yourself. Life happens, and there will be days when you can’t stick to your routine. Instead of being hard on yourself, be adaptable and understand that consistency over time is what matters.

Seeking Professional Guidance

If you’re struggling with motivation, consider seeking the help of a fitness professional. Personal trainers can provide personalized guidance, help set realistic goals, and offer the motivation and accountability you might need.

Conclusion

Staying motivated to exercise is a journey unique to each individual. By setting realistic goals, finding enjoyable activities, building a support system, and utilizing various other strategies, you can maintain a consistent and enjoyable exercise routine. Remember, the key to staying motivated is to focus on the journey, not just the destination. Your health and well-being are worth the effort, and with the right approach, you can make exercise a rewarding and integral part of your life.

Embarking on a fitness journey can be challenging, but with the right mindset and tools, it’s an incredibly rewarding experience. Keep these tips in mind, stay committed, and watch as you transform your relationship with exercise and, ultimately, with yourself.

If some of these sound familiar to you, click here to boost your exercise motivation-now! 

The Real Secret To Self Motivation

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How can we inspire people, and ourselves, to be self-motivated

When you feel empowered, you are self motivated, you can achieve your potential. How can you know if you or someone else feel empowered? Simply ask these 3 questions:

  1. Can you do it?
  2. Will it work?
  3. Is it worthy?

If you responded ‘yes’ to all these 3 questions, you feel confident. You are more likely to be self-motivated.

Be a success seeker, rather than a failure avoider. To seek success and to avoid failure are two opposing motives.

Success seeker:

  • Motivated by tasks with a high complexity level
  • Failure helps increase motivation
  • Self-motivated learners
  • They are high in motive for success and low in fear of failure
  • Get motivated by incremental targets leading to improvement

Failure avoider:

  • Prefer easier tasks
  • Less motivated after a setback
  • They are low in motive for success and high in fear of failure
  • Set targets they can achieve, so keep their self-image intact, but they don’t improve their skills

When you perceive choice, you perceive motivation.

Motivation is a fundamental part of learning. It is not, of course, the unique factor you need in order to learning to occur, but without motivation, it is very difficult to learn anything. Success and failure are closely related. Success always starts with failure; failure is good, necessary, for success. Because failure is our life’s greater teacher. Many people say “failure is not an option”, but this is not true. Failure is an option and it has to be like that. We learn from our mistakes, for a reason. You can be afraid of failure, but this is what it makes you to break through. You fail, then you try the next thing, again and again. You don’t get discouraged, because it is just part of the process. Some people do not call them “mistakes”, but “life lessons”. It is important that you learn how to deal with drama. Learn from that, move forward, don’t do it again, you have learned and have grown as a person. No regrets, just life lessons.

On the other hand, if you have been told since you were a kid that failure is not a option, guess what happens? You develop a tremendous fear of failing. Fortunately, there are great ways to deal with fear of failure.

How To Conquer Your Sweet Tooth

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The Fat Decimator System

Get Rid Of That Sweet Tooth

Who will not love sweets? These amazing goodies can make your day full of fun and love. Unfortunately, too much sweets or sweet addiction is bad for your health. Most of you are aware of the danger of drug addiction, workaholic, alcoholism and more, but only few really understand the danger of sweets that can put you through.

One of the major health killers today is obesity, and this epidemic is caused by too much sugar consumption. This can also cause numerous health problems such as:

  1. Diabetes: Majority of people think that eating food with high sugar content result to diabetes. This is really true, but many of you do not understand what this disease really look like. If you have diabetes, your body will not have control of your blood sugar level. Signs include numbing of hands and feet, always hungry and thirsty and fatigue; while severe cases include hyperventilation, nausea and vision problems.  Diabetics need to frequently check their blood insulin level; this is done in the most uncomfortable way -injection.
  2. Hypertension: This is associated with high blood pressure. Hypertension once left untreated causes narrow blood vessels and lead to serious heart problems.
  3. Dyslipidemia: This health condition causes lipoprotein metabolic inadequacy. It also occurs with high cholesterol level and causes blood fat deposits.
  4. Pancreatitis: This is a sickness where pancreas becomes swollen. It causes serious pain in upper abdomen, and worsens as people continuously eat fatty foods. In addition, it also causes nausea, tender parts in the stomach, vomiting and fever.
  5. Fetal Insulin Resistance: Based on research, sugar level of pregnant women can have direct effect in their baby’s capability to process sugar and result to diabetes while the child is inside the womb.
  6. Non-Alcoholic Steatohepatitis or NASH: This health condition is caused by ‘fatty deposit’ in the liver that inflamed.  Once the disease worsens, this can result to liver cirrhosis.

With these above mentioned health conditions that are associated with high sugar consumption. You now understand how dangerous and unhealthy it is to have uncontrolled addiction. Remember, sugar addiction causes many detrimental health issues. In fact, alcoholism causes similar health condition.

To get rid of sugar addiction, one must have consumed high sugar content food in moderation. You must create new habits which will aid you get off sugar out of your mind and bring back body with less sweet cravings. With the help of LOSE YOUR SWEET TOOTH (audio hypnosis session) you can able to conquer yearnings. This hypnosis session is designed to address your sugar cravings properly and with the help of unconscious behavioral patterns in the brain.

As you listen to the session, you will be able to bring back healthier body. You will have more understanding how sugar can affect your body functions. Through LOSE YOUR SWEET TOOTH session, you can prevent yourself from various detrimental conditions and live life healthier again. True, it’s hard to fight addiction, but there is always hope. Check the hypnosis session now from our best self-hypnosis resource.

Believe In Yourself How To

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Believe in Yourself-Increase Self Confidence

The key to making significant changes in your life lies in believing yourself, believing that you can do so. First, you have to want to change then secondly you need to believe yourself that you can change. The initial part is easy; everybody knows how to want, even if the level of your desire will also have an impact to your eventual result. There’s a huge difference between a lukewarm desire for something and a burning wish for something. Your degree of wanting will make an equal level of motivating energy that pushes you towards making the modifications that you’re contemplating.

If you don’t want something enough, then you’ll not make enough energy to drive you towards your aims and goals. Your ideas and thoughts are what make your feelings which push you to take action. Let us assume though that you really do need to make a certain change in your life. Maybe you want to lose fat, get a good job, feel more satisfied and fulfilled in your relationship with partner or families, stop getting angry, know how to play great basketball or just know how to relax and to experience or enjoy the moment.

No matter what you do, as long as you want it, your sublime mind will instinctively search out ways wherein to obtain your heart’s want or desire. The fact that you want to obtain your aim so much, this emotional energy will activate your subconscious mind to work as one with you logical and conscious mind to obtain your dreams. Significantly, this shows that your rational mind and your emotions are bring into line. For the time being, that is.

Hurdles and issues will come along the pathway to any objective and goal. You cannot control or handle outside factors like the weather, or what other people want or do and say. It takes determination, real focus as well a commitment to overcome these hurdles. Aside from that, there are also internal factors that often raising their head and you need to deal with. The one that wreaks the most chaos and is also the most frequently met or come across is lack of belief. So long as you believe in yourself, your dream will come true and will pass through any hindrances that you might meet or encounter. On the other hand, without belief, you will retreat or turn tail when faced with even the slightest difficulty.

Our system thus becomes an extremely powerful ally or companion to those who want to make efficient modifications in their lives. We offer access to your sublime mind where those instinctive and internal fears are stored. With hypnosis you can find your way in these fears and dreads, build your confidence as well as learn to believe in yourself as well as your dreams. With hypnosis downloads your expectations to rise, feel extremely curious to know what you could do, you’re less concerned regarding errors and more fascinated in what you could learn, you sense a rising feeling of power and ability in you, trust yourself covertly to know more and become skillful in no matter what you time to. Download Hypnosis Belief in Yourself and know what a difference it makes to your life.

Overcome Summer Depression

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What is Summer Depression?

Summer Depression is associated with SAD or Seasonal Affective Disorder, also known as seasonal depression. This is a form of depression which occur at similar time of the year, which can be winter or summer. This can affect social life, relationship, work, school and worse – self-worth. People with summer depression feel sad, stressed, hopeless and tense during summer months. They also show less interest in activities and in friends.

Summer depression is the less common type of SAD, usually start in early summer or late spring and ends in fall. This is not caused by reduced sunlight and shorter days, but increased humidity heat and longer days upswing seasonal allergies. In summer SAD, the shorter nights and longer daylight hours means that they sleep little. Doctor prescribes melatonin supplements to promote sleep. This make the body fight lower production. Doctors also recommend to change their sleeping patterns, people with Summer SAD must sleep earlier possibly as soon as it gets dark and rise earlier to reset the circadian rhythms of the body.

Unlike the more common winter-onset SAD, summer depression starts in late spring or early summer and subsides in the fall. It’s characterized by symptoms of depression, such as feelings of sadness, anxiety, irritability, and agitation, during the summer months. The symptoms can be quite different from winter SAD. People with summer depression may experience poor appetite, weight loss, insomnia, and an increased feeling of agitation or restlessness, contrasting with the increased appetite and hypersomnia often seen in winter SAD.

Summer SAD is less common than its winter counterpart. The exact prevalence is not well established due to its rarity and lesser awareness. The prevalence can vary depending on geographic location, with some studies suggesting that warmer climates might see a higher incidence of summer SAD. Factors such as age, gender, and a family history of depression can influence the likelihood of developing summer depression. Younger adults and women are often more susceptible to SAD, including its summer variant. The exact cause of summer depression isn’t known, but several factors might play a role. These include disruptions in the body’s circadian rhythms due to changes in daylight hours, alterations in serotonin and melatonin levels, and heat and humidity, which can be physically and mentally stressful.

Symptoms and Signs of Summer Depression?

Season affective disorder can occur during winter or summer depending on the person. Symptoms and signs are similar to those with major depression. Common symptoms include low self-esteem, depressed mood, feeling angry, stressed, irritable or anxious, unexplained pains and aches, changes sleeping patterns, weight and appetite changes, lack of energy, fatigue, less sex drive, use of alcohol and drugs for comfort and difficulty concentrating.

Symptoms of summer SAD vary from one person to another. In fact, this also depends on the geographic location and genetic vulnerability of a person. To be diagnosed with summer depression, you must experience these symptoms for 2 or more successive years. If depression adversely affects your life and becomes overwhelming, it’s about time to ask for help. It’s diagnosed based on a consistent pattern of depressive episodes occurring at the same time each year, particularly in the summer months.

Treatment might include psychotherapy, medications such as antidepressants, and lifestyle changes. Unlike winter SAD, light therapy is usually not recommended for summer depression. Adjusting sleeping patterns, staying in cooler environments, engaging in regular physical activity, and maintaining a healthy diet can help manage symptoms. Awareness about this lesser-known variant of SAD is crucial for early identification and treatment. Support from family, friends, and mental health professionals can play a significant role in managing the condition.

Tips to Shun Summer Depression

Managing summer depression involves a combination of lifestyle changes, self-care strategies, and possibly professional treatment. Here are 10 tips to help shun summer depression:

  1. Maintain a Regular Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve your mood.
  2. Stay Cool: Excessive heat can exacerbate symptoms of depression. Keep your living space cool with air conditioning or fans, and avoid spending too much time outside during the hottest parts of the day.
  3. Stay Hydrated: Drink plenty of water throughout the day. Dehydration can affect your mood and energy levels, making symptoms of depression worse.
  4. Eat a Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean protein. Proper nutrition can impact your energy levels and mood positively.
  5. Exercise Regularly: Engage in physical activities that you enjoy. Exercise releases endorphins, which are natural mood lifters. Outdoor activities like walking, cycling, or swimming can be particularly beneficial.
  6. Limit Exposure to Bright Light: If you’re sensitive to light, try to minimize your exposure during the brightest times of the day. Use sunglasses and consider lighter curtains in your home to reduce brightness.
  7. Practice Stress Management Techniques: Techniques such as meditation, yoga, or deep breathing exercises can help manage stress and improve your overall mood.
  8. Establish a Support Network: Stay connected with friends and family. Social interaction is vital for mental health. Don’t hesitate to share your feelings with people you trust.
  9. Limit Alcohol and Caffeine: Both can affect your mood and sleep patterns. Reducing your intake of these substances can help stabilize your mood.
  10. Seek Professional Help if Needed: If your symptoms are severe or persistent, consider talking to a mental health professional. Therapy and medication can be effective treatments for depression.

Implementing these tips can help manage and possibly alleviate symptoms of summer depression. Remember, it’s important to take small steps and be patient with yourself as you work towards feeling better.

Hypnosis – Summer Depression’s Ultimate Cure

With the help of Beat Summer Depression by Hypnosis Downloads, you can able to fight summer depression and feel normal again. This state of the art audio hypnosis session help people obtain more relaxing feeling during the most difficult time of their life. The objective of this audio hypnosis is to help people get through summer months, and become active and cheerful again.

As you listen repeatedly to Beat Summer Depression Download, you will feel relax and notice that you consistently feel stress-free, feel okay when summer comes and realize that you can fight this condition in a short span of time. In short, the audio can change people’s negative association about summer and make it a positive one.

Summer depression is a unique form of SAD that requires specific attention and treatment strategies. Understanding its symptoms, potential causes, and management options is essential for those affected by it. As with any form of depression, professional guidance and a supportive environment are key to managing the condition effectively.

Examples of Negative Thoughts

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Killing the ANT: Automatic Negative Thoughts

We do not realize how important is to program our brain in order to keep it healthy. At this point, we can say that the way we think about something it is important in determining how we feel. So, if our thoughts are unhelpful or negative, what do you think will happen to our feelings? The majority of negative thoughts that affect our way of looking at the world, are automatic. If we want to be happier and see life through a healthier glass, we need to know how to manage automatic negative thinking.

But, what are negative thoughts? How do they present to us in our everyday lives? Here you have some examples of negative thoughts:

  1. Thinking in black and white terms. When we think things are wrong or right, or bad or good. We view many things at the extremes. The majority of events in our life are not totally disastrous or absolutely marvelous. All or nothing thinking is a trait of depression. It is useful of course in life-threatening circumstances, but, in general, not useful to manage situations in our daily life. You need to learn how to see shades of gray.
  2. Selective abstraction. It is a type of bias or distortion in which details are taken out of context. In this cognitive distortion we form conclusions based on a unique and isolated event, ignoring other important details within the context. For example, someone fails in a test and then she thinks that result will ruin her entire grade. People thinking like that, ignore the whole picture, the entire context. They do not put things in perspective.
  3. Over-generalization. Some thoughts may have some validity in specific contexts. This does not mean that they are applicable to other contexts. It will be very helpful if you could learn how to identify when you are basing your actions on overgeneralized thinking. This is one of the most common forms of limiting beliefs, or negative thinking. Remember, if you did some wrong things in the past, it does not mean you did nothing right in your life. Do not fall in the over-generalization trap.
  4. Personalizing in negative self talk. Personalizing is a type of negative self-talk. Some times this type of negative thinking comes from negative people surrounding us. Many people don’t like to talk or even have any contact with people that express negative ways of interpreting everything in each normal situation. When we are around negative people, we feel impregnated with that negativity. You need to stay on top of your negative thoughts. Give yourself positive feedback on each possible occasion.
  5. Catastrophizing is another form of negative self talk. This is when you overestimate the possibilities of something going wrong. It is an irrational thought that occurs when we think that something is worse than it actually is. With catastrophizing, we are predicting a negative result or outcome in the first place, and then we jump to the conclusion that if this outcome happened, then it would be a catastrophe. To overcome this type of negative thoughts you should consider other possible outcomes, distinguish between something that is unpleasant an a catastrophe, and believe you can cope with negative events or situations.
  6. Emotional reasoning. It occurs when we think something is true, independently of the evidence. In this type of thinking, evidence and reasoning are left out and the person relies only on the emotions. We are making a very specific appeal to our emotions. For example, if I feel totally alone, it must be because nobody likes me.
  7. Use of certain words in our vocabulary, like ‘should’, or ‘must’, usually set up unrealistic expectations of ourselves and others. We then operate by strict and rigid rules, and do not allow for flexibility. These statements appear regularly in negative thinking and are examples of irrational thoughts.

These ways if thinking are related to each other. If there is a tendency to some way of thinking, it is frequent that you catch yourself in several of the others. Be patient with yourself and allow yourself to become familiar with your specific way of negative thinking. You will be able to correct negative thinking patterns.

Effective Tips To Improve Public Speaking Skills

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Public speaking fear is one of the most commonly reported concerns across all  ages. Listed below are some public speaking tips and hints which will help  youngsters and adults conquer their anxieties and strengthen their public  speaking capabilities.

Click Here To Go From Terrified to Terrific Public Speaking!

Practice Speaking First Related to Something You Know

For starters, presenting casual practice session opportunities referring to  something the speakers already know can help quite a lot. In a school, every  assignment for public speaking would profit by starting with a day or two when  each kid picks a topic on a every day activity and presents it before their  peers. It could be a story about a sport they play or an explanation of a daily  routine. The familiarity makes the speaking experience exciting and easy.

Thoroughly Know Your Subject Matter

This advice applies both to adults and to kids. Even before you begin writing  your speech, take all the time and effort required to understand everything  possible regarding the topics of your public speaking activities. The more you  learn and know about a topic, the more comfortable you can be when you finally  stand in front of others to explain and expand upon the subject.

Keep the Subject and Length Appropriate to the Age Group

Although adults may be required to talk about a range of sub-topics and will  sometimes be speaking for many minutes or even hours, public speaking for kids  need to be tailor-made for their age and ability. If a broad public speaking  topic has to be addressed by students or young people, consider breaking up the  speaking assignment into smaller sub-topics so that it is not overwhelming.

Practice like You Play, Rehearse like You Will Speak

It is an old sport adage that an athlete needs to practice the same way that  he or she will play. The same thing is true when preparing for a speech or other  public speaking activities. Take the time to create an environment similar to  that of your presenting venue when you are rehearsing. Try to find a mirror or  think about taping yourself so you can see how you present yourself. By far the  most important piece of advice is to speak using a relaxed, slow and smooth  delivery, even when rehearsing.

Know Your Speaking Space

Nothing minimizes nervousness more quickly than familiarity. This applies not  only to your public speaking topic, but also to the place you will present. If  at all possible, visit the place where you will be speaking. Check for possible  issues and concerns like stairway and tricky microphones. Arrange for  adaptations if you are a very tall or very short speaker. Take a look at the  technology if a computer or projector is a part of the plan. Figure out where  you must stand and what to do while awaiting your turn.

Relax Just Prior to the Speech

Maybe the worst thing you can do immediately before speaking is to keep  running your speech over and over in your head or even continuing to rehearse in  your room or office. A better approach is to read, watch some television, play a  game, or anything that relaxes you. Take a walk, or take a nap. You know  yourself best – work off nerves, or take deep breaths to find your center. Walk  up to the podium with something fresh and new to share, and you may have the  viewers in the palm of your hand.

Click here for more information on how to improve public speaking skills.

Public Speaking Anxiety: Tips To Overcome Fear Of Public Speaking

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Here are 10 public speaking tips that will help you if you have to deliver a  speech and aren’t used to getting up and speaking in front of an audience.

The ten tips below will help you conquer your fear

1) Preparation

Preparation is vital when you have to speak in public or  make a presentation, especially if you suffer from the fear of public speaking.  To overcome your anxiety you do need to give yourself the best opportunity to  perform well by preparing well.

This will involve practicing your speaking into a microphone at home on your  pc or some sort of recording device like a mobile phone and becoming comfortable  with the sound of your own voice. Familiarizing yourself with the material you  intend delivering is also important and will give you reassurance about your  speech or presentation.

2) Work on your posture

Stand tall when practicing your speech and stand  tall when you are delivering your speech. The sound of your voice and delivery  will be so much better when you stand tall and you can test this yourself at  home-record yourself sitting in front of your pc and make a similar recording  immediately afterwards from a standing position.

You will see a qualitative difference as your posture is vitally important in  your delivery and in your confidence in the sound of your own voice. The best  way to stand tall is to imagine that there is a thread coming out of the top of  your head pulling you upwards.

3) Breathing

Your breathing is a huge factor in how you sound and the  feedback from the sound of your voice will instill you with confidence if you  sound cool and confident.

You can only do this by ensuring that your breathing is deep and relaxed, not  shallow and fast. I would say from my experience that working on my breathing  was the single biggest factor in my overcoming my public speaking anxiety.

Really work on sucking air into your diaphragm and remember to do this prior  to your delivery.

4) Speak slowly

The vast majority of people, especially those who suffer  from public speaking anxiety, speak far too quickly. I am guilty of this myself  and the only way to counter it is to practice. If you are a fast talking, fast  thinking person like me then you will have to really work to slow it down.

Even though it may sound alien to you to other people it will sound perfectly  normal if you have always been prone to speaking too fast.

5) Pauses and voice inflection change

When you are preparing your speech  or presentation make sure that you inject plenty of pauses into your speech and  color your speech with changing the inflection of your voice. There is nothing  worse than a flat, monotone delivery which will ultimately sap your  confidence.

Your pauses should tie in with your breathing to ensure that you are speaking  on the out breath, not on the intake of breath.

6) Speaking on the out breath

This tip is crucial-you do really have to  work on speaking as you breathe out. The expulsion of breath (see tip on  breathing at 3 above) as you speak will give your voice a lovely strong  projection.

7) Pitch

A low pitched voice is much more pleasant to listen to than a  high pitched one and emits a signal of confidence to your audience. Your pitch  will again be tied in to that most important tip above about your breathing.  Remember-deep, shallow breathing is the order of the day.

8) Stay focused on the topic at hand

Be very clear about the topic you  are going to address; and then make an outline that has the topic, the  supporting points and the conclusion. This is especially important if you have a  limited time to get your point across.

9) Use a sense of humor

As long as it appropriate, everyone likes a  little bit of a laugh when they are listening to a lecture or a presentation.  Humor helps to lighten the mood and also helps the speaker connect with the  audience. Humor can be a joke to open your speech, a light-hearted story, or a  funny prop.

10) Tell a story to illustrate a point

It is not always effective  communication when a speaker merely states a fact or relays some information. It  is much easier to make a point if you have a story that illustrates the  information and then show how it applies to a real situation. For example, if  you are talking about new safety rules in the workplace, tell a story about what  happened to an employee who saved a life by following them.

Public speaking secrets. Nerves and public speaking are perfectly natural  and understandable-controlling those nerves and ensuring a confident appearance  and presentation is perfectly achievable with a little training and not allowing  your problem to defeat you.

You will eventually discover that there are no hidden public speaking secrets  but sound, rational principles such as those outlined above. Effective public  speaking and overcoming anxiety in public speaking are eminently achievable goals when you  take the right steps to tackle your problem.

Click here for more information on how to overcome public speaking anxiety.

Speaking In Public: 5 Public Speaking Tips

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Public speaking is one of the number one fears among everyone from high  school students to experienced business professionals. Getting up in front of a  crowd and giving a speech or other presentation strikes fear in the hearts of  even those who are otherwise confident. There are some ways to get past the fear  and giving a successful presentation, though. Here are some tips for public speaking:

1. Preparation
Make sure that you are prepared. This does not simply mean  having your index cards on hand and a bottle of water at the ready – though  those are important, as well. Don’t wait until just a few days before your  speech or presentation to begin preparing yourself. Learn your presentation by  heart, so you can continue without skipping a beat if you happen to drop your  notes or forget them at home. Check your supplies the night before. Make sure  you have your notes and anything else you might need so you won’t panic the next  morning.

2. Stay in Control
Gain control of the audience as soon as possible. Make  them laugh or have them participate in a question that applies to your subject  in the presentation. This will immediately place you in a position of control.  It will also make your speech more memorable.

3. Speak to Someone
The most frightening part of public speaking is the  fact that it is in front of a crowd of people. Even the most seasoned of public  speakers get a chill down their spine with confronted with a hundred people  staring at them in silence, expecting them to make a coherent presentation.  Forget that you have a crowd there. Choose one person out near the center and  make your presentation to him or her, pretending that there is no one else in  the room.

4. Use Visual Aids
If you are the only thing the audience has to  concentrate on, you are the only thing they will be paying attention to.  However, if you have visual aids – such as handouts and pamphlets or a  PowerPoint presentation, for example – their eyes be on you much less. You can  also refer them to the visual aids and relax in those moments of not being  watched.

5. Own Your Feelings
Trying to pretend that you aren’t nervous is not  going to work when you’re sweating and your heart is pounding. Ignoring how  nervous you feel is not going to make it go away, and neither will dwelling on  it. Acknowledge to yourself that you are having some anxiety about your  presentation and get on with it.

Public speaking doesn’t have to be a ride on the adrenaline roller coaster.  Keeping these tips in mind and preparing yourself sufficiently for the  presentation go a long way in helping you to speak confidently in public.

Click here for more information on how to be more confident speaking in public.