One of the most valuable personal growth and relational skills you can learn is empathic listening (also called active listening).

It’s a skill that serves not only others, but also one that stretches you to become more loving, compassionate, and patient person.

It’s an essential skill to master both for your personal and professional interactions.

Maybe you’re a person others naturally seek out in order to share their problems or frustrations.

Or maybe you’d like to help someone close to you who has a dilemma and doesn’t know what to do.

If you’re married or in a love relationship, empathic listening skills can build a healthy, happy connection rather than one fraught with conflict and misunderstanding.

How you listen to people can make all the difference to them and to you.

What is Empathic Listening?

You may believe empathic listening means feeling sorry for someone else. But it is so much more than that.

Empathic listening affords tremendous therapeutic value for someone struggling with a problem, as it allows them to solve their difficulties in the company of a caring, mindful listener.

As the speaker hears himself talk, he gains more clarity about his problem and becomes better equipped to find a resolution.

When he or she feels heard, an emotional burden is lifted, and they feel less stressed and confused.

Why is empathic listening important? As an active listener, you empower the speaker to higher self-esteem and self-awareness simply through your willingness to hear them.

Empathic listening:

• Creates a safe space for conflict resolution and problem-solving.

• Builds respect, trust, and mutual understanding.

• Relieves tensions and discord.

• Encourages deeper sharing of feelings and information.

Empathic listening is not a natural skill to master, mainly because most of us would rather talk than listen. It’s more complicated than basic listening because empathetic listening is often required when the speaker is in pain, angry, or upset.

Says mediation expert and author, Gregorio Billikopf, “Empathic listening requires that we accompany a person in her moment of sadness, anguish, self-discovery, challenge (or even great joy!).”

How to Practice Empathic Listening

Active, empathic listening isn’t part of a conversation in the traditional sense. There’s no simple dialogue or competing to talk.

With empathic listening, it’s all about the other person and what they are trying to communicate — with their words, with the words left unspoken, and with their emotions.

The main goal of empathic listening is to understand what the other person is saying and to give them the space to feel heard and validated.

As an empathic listener, you must be willing to do the following:

• Allow the other person to lead the conversation and determine the topic discussed.
• Remain utterly attentive to what the other person is saying.
• Avoid interrupting, even when you have something important to add.
• Ask open-ended questions that invite more from the speaker.
• Avoid coming to premature conclusions or offering solutions.
• Reflect to the speaker what you heard them say.

In addition to these actions, the most critical skill you can offer is empathy. Empathy requires a willingness to put yourself in the shoes of the other person, so they feel heard in a non-judgmental way.

Empathy is the grace note of empathic listening, as it allows the speaker to feel safe, acknowledged, and valued. With empathy, you are telling the speaker, “I want to hear what you’re saying. I understand your situation, and I want you to feel safe that I’m not judging you.”

As a personal coach, I was trained to use active listening with my clients. Even when I can see what I think is the best course of action for a client, my role is to facilitate their awareness and help them reach their own solutions. It is much harder than it might appear.

We often want to give people solutions and tell them what we think will make them happier, more successful, more confident.

This approach comes from a sincere desire to improve people’s lives, but it can be a knee-jerk reaction because, as a culture, we are so solution-oriented. We grow impatient with too much discourse and too little resolution.

Examples of Empathic Listening

Let’s say your spouse comes to you and says, “I’m really upset at the way you teased me in front of our friends at dinner.”

A natural first reaction is to feel defensive and maybe even irritated. You were being playful, and you feel your spouse is overreacting or being too sensitive.

You could say these things to your spouse, but he or she will feel unheard and misunderstood. And you will miss an opportunity to relate to your spouse and empathize with his or her pain.

A better way to respond would be to stop what you are doing, sit down with your spouse, and give him or her your full attention. Then engage in an empathic listening conversation like this:

You: “I’m sorry sweetie. Tell me more about how my teasing made you feel.” (You are inviting your spouse to continue talking and sharing.)

Your spouse: “It embarrasses me because it makes me look silly and insecure about something I value. And I just don’t like you teasing me in front of other people.”

You: “So when I tease you, especially in front of others, you don’t feel confident and secure. And you’d prefer I don’t tease you in front of others. Right?” (You are validating and reflecting your spouses’ words to confirm them.)

Your spouse: “Yes, but it’s more than that. It also feels like you don’t respect me and that your willing to be funny at my expense. And that hurts.”

You: “Wow, I didn’t think of it that way. I can see how my teasing might feel like a putdown or disrespect. I don’t want to hurt you, and I’m sorry. Is there more you want to say?” (You are honoring the feelings your spouse has shared, showing empathy, and inviting more talk.)

Your spouse: “I’d prefer you just not to tease me at all, especially about things that are important to me.” (Your spouse says the last part with strong body language.)

You: “I hear you, and I will stop teasing you because now I know how hurtful it is. I’m glad you shared this with me. What are the things that are most important to you?” (You have validated your partner and offered to change your behavior. And you have noticed body language and asked an open-ended question to invite more conversation.)

Here are 9 strategies for practicing empathic listening:

1. Take the time.

Active, empathic listening requires time. The speaker needs to feel they have all the time in the world to release the flood of feelings and worries they have bottled up inside. Only when they release this backlog of emotion are they finally able to have clarity and the ability to reach conclusions.

It’s easy to lose patience with a speaker who is processing his or her feelings and articulating them through the fog of emotion or confusion. You can’t rush the speaker through this process or expect them to accept your quick solution. Patience is imperative if you truly want to help someone.

2. Offer empathy, not sympathy.

Sometimes we disguise empathic listening with words of sympathy. Perhaps we have experienced a similar situation, so we share it to let the speaker know we understand.

To the speaker trying to process difficult emotions, it can feel like you’re stealing their thunder or deflecting attention to yourself.

True empathetic listening requires you leave your stories and experiences at the door. You don’t need to share them for the speaker to know you understand what she is saying. Empathy says, “I get you,” rather than “I get you because I’ve had it even worse.”

3. Pay attention to body language.

Your entire body needs to let the speaker know you are fully present. Turn off your phone so you aren’t tempted to look at it. Try not to shift your eyes to pay attention to others around you. Keep an open, accepting posture with your arms and legs uncrossed.

Lean in as the other person is speaking and look them in the eye on occasion (but not constantly). Try not to fidget or shift around to show impatience or irritation.

Also pay attention to the speaker’s body language. What is he or she communicating with facial expressions, position of arms and legs, or movements?

4. Refrain from solutions.

As much as you might want to jump in and save the day with the perfect solution, don’t do it. Just listen, nod, make small comments that show you’ve heard what was said.

But don’t interrupt the process the speaker is going through as they make their way to a solution themselves.

You will generally find that if you wait, the other person will come to the same conclusion. If they ask you for a solution directly, don’t offer it right away.

Ask the speaker what they would suggest to you if the roles were reversed. Always try to give the power back to the other person.

5. Use open-ended, empathic, or dangling questions.

Use thoughtful, open-ended questions (that require more than a “yes” or “no” answer) to invite more profound thought and consideration from the speaker. You might ask, “How did you feel about that?” Or “What do you think the best next step might be?”

You can also ask empathic questions that relate to the speaker’s emotional state. You might ask, “What did you feel when that happened?” You might notice the speaker looks sad (or angry or fearful), and you can say, “Your expression looks sad. What’s behind that?”

Try not to use leading questions with the intention of directing the speaker to your solution. Your goal is to help them gain more clarity and self-awareness.

One way to do this is with a dangling question. This kind of question is an incomplete question like, “And if you had to do it again, you might . . .” It leaves things hanging without an answer so that the speaker can determine the direction of the conversation.

6. Ask for more.

Often a speaker will offer a crumb of information, and you can tell it’s just the tip of the iceberg. You know or suspect there’s more just below the surface, and all they need is a nudge to bring it forth. Even if you don’t suspect there’s more, there usually is, so it’s always worth asking.

A question as simple as, “Is there more?” can unleash more of the story or the emotions behind the story. You can ask this several times (maybe slightly rephrased) until it’s clear the speaker has nothing more to add on the topic.

7. Repeat a phrase or word.

When the speaker is sharing powerful information, they may conclude with a sentence or statement that expresses their pain, worry, or frustration.

For example, the speaker might tell a story about being betrayed by a friend and conclude with the statement, “I am so mad, I never want to speak to her again.” You can repeat, “You are so mad, you just don’t want to speak to her.” Or you can just say, “You’re really mad.”

This response lets the speaker know you are tracking with her and give her a cue to add more or clarify her statement. When you repeat the word or phrase, try to imitate the same tone of voice the speaker used. Don’t repeat it as a question or with any judgment.

8. Allow for silences.

Long silences can be uncomfortable but resist the urge to fill the silence with your suggestions or remarks. Allow the speaker to use the silence to process his or her thoughts and then to break the silence when they are ready to speak.

When you give them this space without interrupting them, you are letting them know you’re there for them and willing to allow them the time they need to gain clarity. When a speaker realizes you aren’t going to interrupt them, they are free to slow down and process more internally, which is necessary for analytical thinking.

You might find these silences and slower-paced talking difficult to handle. But it is truly a gift to just be present and allow the speaker the freedom to reflect and articulate at his or her own pace.

9. Stay calm.

If the speaker is sharing intense, emotional, or upsetting information, it’s hard not to express your own emotions or judgments. You may feel the need to react with shock, disagreement, or even defensiveness.

If the person speaking is your spouse or romantic partner, and the topic of the conversation relates to you (as in the example above), it’s even more difficult to restrain yourself from reacting.

But it’s impossible to be an active listener when you’re building your own case, deflecting blame, or getting angry. If you can’t listen calmly and practice active listening skills, then delay the conversation until you can.

More Related Articles:

Take The Empath Test And Discover Your Personal Score

How To Start a Conversation When You First Meet Someone

4 Common Communication Styles In Love Relationships

29 Unique Traits Of The Intuitive nature Empath

Is there a time to offer challenges or suggestions?

When you have been the empathic listener and spent a good amount of time allowing the speaker to vent and process, the speaker will likely come to some conclusion or solution for themselves. Or maybe they will still be confused but feel greatly relieved and have more clarity than they did previously.

Once the emotion is drained and the words spoken and heard, then it may be appropriate for you to offer suggestions or challenge something you feel needs to be reconsidered.

Always ask the speaker if they want your input before you offer your words. At this point, they should have trust in you and recognize you aren’t passing judgment on them.

Now it’s time to practice empathic listening activities.

The best way to become an empathic, active listener is through practice. Look for opportunities to listen to a friend going through a problem or a co-worker who is coping with a work challenge.

Make a point of being a better listener with your significant other — even during times of conflict or confrontation. Your empathic listening skills can de-escalate a fight and serve as a model for future communication as a couple.

Remember . . .

• Focus intently on the other person and what they are saying.

• Use empathy rather than sympathy.

• Offer plenty of time and don’t get distracted.

• Refrain from being judgmental or giving advice.

• Reflect what the speaker is saying.

• Ask open-ended questions.

• Respect moments of silence.

Empathic listening teaches you to be a more caring, humane, and loving person. And the world needs a lot more of that.

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When you’re a first-time parent, there are so many things to think about and prepare for! One of the most important is getting all the necessary baby equipment. But with so much choice on the market, it can be difficult to know which items are essential. This article will give you some tips on choosing the most useful baby gear for your little one.

Safety

One of the most important things to consider when choosing baby equipment is safety. Make sure you do your research and only buy products from reputable brands that have been safety tested. Zooey from LittleBabyGear suggests that you read online reviews before making any purchases. This way, you can be sure that you’re getting a quality product that won’t put your child at risk. As much as possible, you should also avoid products with small parts that could be a choking hazard. Remember that babies are very curious and will put anything they can get their hands on into their mouths. The last thing you want is for your child to choke on a part of the equipment.

Functionality

Another important factor to consider is how useful the item will be. For example, a cot is an essential piece of baby furniture, but you might also want to consider getting a travel cot so you can take it with you when you go on holiday. If you’re not planning on using a pram or pushchair, then you might want to invest in a baby carrier instead. This will make it easier for you to get around with your baby, and you won’t have to worry about storing a bulky piece of equipment. Think about what you need and how the item will fit into your lifestyle. Different people have different requirements, so there’s no such thing as a one-size-fits-all solution. What you need to do is find the right balance between functionality and price.

Lifestyle

When it comes to the actual design of the product, you should choose something that will fit in with your lifestyle. If you’re an active family who loves to travel, then you might want to get a stroller that’s easy to fold up and carry around. Alternatively, if you live in the city, then you might want a pram that’s lightweight and easy to maneuver in crowded streets. Consider your needs and make sure you pick something practical for you. Rest assured that there are plenty of stylish and modern products on the market that will suit your needs.

Ease Of Use

Another thing to consider is how easy the product is to use. You don’t want something that’s going to be complicated to set up or take down, especially if you’re trying to do it by yourself. Look for products that are easy to assemble and have clear instructions. If you’re not sure how something works, ask a friend or family member for help. You should also consider how easy the product is to clean. Some items, like cots and car seats, can be quite difficult to clean properly, so it’s worth checking this before you make your purchase.

Brand

Some of the most reputable brands for baby equipment are known for their quality products and excellent customer service. When you’re buying something for your baby, it’s important to choose a brand that you can trust. This way, when you have any questions or problems, you know that you can rely on them for help. More often than not, it’s worth spending a little bit more on a quality product from a reputable brand but just make sure that you’re still getting value for money.

Price

Of course, you also need to think about your budget when choosing baby equipment. Some items are worth splurging on, like a good quality car seat, but there are also plenty of cheaper options that will do the job just as well. Similarly, you might not need an expensive pram or pushchair if you’re only going to be using it for a short time. It’s important to find a balance between quality and cost when making your decisions. Thereby, don’t be afraid to shop around and compare prices because by doing so you might be able to find a better deal.

Hopefully, these tips will help you to choose the most useful baby equipment for your little one. Remember to always put safety first, and think about what you need before you make any purchases. With a bit of careful planning, you’ll be sure to find everything you need without spending a fortune.

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Having belief in yourself is essential to success and happiness.

Your self-belief impacts how you think and feel. And the quality of your thoughts and feelings determines the quality of your life. Also, the more you believe in yourself and your abilities, the more you will try out in life.

But self-belief is also crucial for success. Especially during the most challenging times, you will need to persevere. But you will also need confidence in yourself and your abilities to get the job done.

In this article, you will learn how to believe in yourself. We will cover:

1. What does it mean to believe in yourself?
2. Why is it important to have self-belief?
3. And how to believe in yourself?

So let’s dive in!

What does it mean to believe in yourself?

Believing in yourself means that you have confidence in your abilities while maintaining a sense of self-worth. Confidence in this context means that you believe you can achieve anything that you set your mind to. Self-worth comes from having a positive outlook on your future and your ability to make positive changes in your life.

Why is it important to have self-belief?

Self-belief is essential for success in any area of your life. It is the foundation on which you build your confidence and determination. It gives you the courage to take on challenges, face difficult situations, and achieve your goals. 

Believing in yourself is especially important during times of adversity. How you think about and deal with setbacks determines your long-term outcome. 

Some of the key benefits:

1. Believing in yourself allows you to be proactive in your life.
2. It gives you the courage to take on new challenges.
3. Self-belief increases your determination, resilience, and persistence.
4. It gives you a positive outlook on life and a sense of self-worth.

How to believe in yourself?

The goal of developing self-belief is to establish a positive relationship with yourself. In short, you can split it up into three separate areas:

1. Self-worth: Start by recognizing and accepting that you are a valuable and unique individual. Own your successes and failures, and don’t be afraid to be proud of yourself.
2. Self-Confidence: Confidence comes from having a positive attitude and having faith in your capabilities. This enables you to take massive action and calculated risks.
3. Self-trust: Trusting yourself enables you to make decisions without the need for anyone else’s approval. That way, you can live your life according to your values and beliefs.

And here are the exact 7 steps to achieve self-belief:

Step 1: Accept the current situation

You cannot change the past. You can only change the future by making the best possible decisions right now. This requires you to accept the current situation and focus on the positives. What goes well for you?

During times of adversity, we tend to focus too much on the negative parts. But you can always find something positive – even if that’s merely a lesson that you’ve learned.

“If we all did the things we are capable of doing, we would literally astound ourselves.” –Thomas Alva Edison

Step 2: Clarify your goals

Set realistic goals that are both achievable and challenging. Make sure you are willing to work for them so that once you achieve your goals, it gives you a lot of satisfaction. It builds confidence and trust in yourself. Please note that it is crucial to set challenging yet realistic goals.

Step 3: Set a deadline

Deadlines provide motivation and help you to stay focused. Set a deadline, and don’t let yourself off the hook. Achieving your goal within the deadline proves that you are capable of reaching your goals.

If you miss your deadline, don’t beat yourself up. You may feel tempted to give up, but remember that failures are only stepping stones towards success. Instead, try to understand what happened and then set a new goal. 

Pick yourself up and try again.

Step 4: Take action

The only way to believe in yourself is to follow through on your commitments. And doing so requires action. So, create a plan of action for yourself and stick to it. 

I love to set daily and weekly micro-goals to reduce procrastination. Such goals focus on actions – not results. Because while outcome goals aren’t always within your control, process goals certainly are.

For example, instead of saying you will create a blog post today, I set the goal to spend 2 hours writing. And while the blog post sometimes takes a bit longer, how much time I spend on it is in my immediate control.

Breaking your goal up into small steps also encourages actions. And achieving these smaller goals is also a great way to build self-trust and confidence.

Step 5: Visualize your success

Imagine achieving your goals and how proud you will feel of yourself. It’s a simple method but has proven to be very effective. Simply imagining your success increases your self-belief, which boosts your motivation. That increases the chances of you taking action. And taking action is the secret sauce to success. 

Step 6: Stay positive

Self-belief stems from a positive attitude. You will experience challenging times but do not let the negatives drag you down. Keep in mind that you’re making progress as long as you take action and learn from your mistakes. So, even if your life doesn’t map out as planned – which it rarely does – do know that things will work out. So, keep focusing on the good things in your life.

Step 7: Celebrate your smallest achievements

You need evidence to create self-confidence and a strong belief in yourself. So when you do achieve your goals, make sure to take a moment to reflect on and celebrate your success. It’s simple to do and doesn’t take a lot of time, yet that’s also why it’s so easily forgotten.

Closing thoughts

Take action on the steps in this article and you will develop a strong belief in yourself. But action is the keyword here. 

So first, no matter what you want to achieve, set a small goal in that area. Then, prove to yourself that you can achieve that goal. And then set subsequent ones and repeat the process.

It’s a simple formula. Yet, most people tend to give up when setbacks occur. Not you, though. When you experience setbacks and want to give up, start from step one and repeat the process. That will build rock-solid self-belief.

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Body fat is necessary as it protects your organs, insulates, and stores energy. However, excess body fat like thigh fat is abnormal and results in multiple diseases. It includes heart disease, obesity, type 2 diabetes, and other chronic health conditions. This is also crucial to note that fat distribution in the body does not have a similar pattern. It varies from person to person.

Studies find that women have higher fat accumulation on hips and thighs than men. Genetic factors also matter essentially. Here we shall emphasise thigh fats- ways to lose thigh fat. If you want to lose fat in one particular space like your thighs, you’ll focus on overall weight loss. 

Excess thigh fat is not a good sign. Thigh fats are the same as your abdominal fat, which is hard to eliminate comparatively. It is due to the accumulation of fat layers. Moreover, dietary habits, genetics, gender, and age are the key determining factors. Additionally, the thigh has beta cells which are associated with fat deposits.

Primary Causes of Thigh Fat Accumulation

The primary reason for thigh fat is weight gain. Your body retains the excess calories as fat when you eat more than you burn. Moreover, a sedentary lifestyle inhibits the burning of fat. According to a study, hereditary factors also contribute to excess fat, especially in women., The Lower abdomen, buttocks, thighs, and hips are sites of fat deposits in women. Moreover, estrogen also influences the fat cells in females. However, men are prone to abdominal fat.

Here we have discussed different ways to lose fat. It includes a combination of diet and exercise. Moreover, medical therapies also play a crucial role. So check with your doctor before finding the best that suits you.

How to Get Rid of Thigh Fat?

There are multiple ways to get rid of thigh fat. However, it is not possible to get rid of thigh fat alone. A combination of diet and exercise helps you reduce overall body weight, decreasing your thigh fat. Exercise and a balanced diet are the first-line treatments. Unfortunately, it may not be sufficient in obese or overweight cases. You may require surgical interventions like thigh sculpting and body contouring by liposuction. This procedure involves the surgical removal of body fat that has become resistant to diet and exercise.

Ways to Lose Thigh Fat:

A lifestyle modification is one of the most practical and effective ways to lose fat. It includes a well balanced and nutritious diet along with routine planned exercises. Moreover, it would help if you restrict certain habits. As a result, you lose your overall body weight by calorie burn and lose your thigh fat.

Dietary Changes 

There is no specific diet to get rid of your thigh fat. However, a recommended quantity of food helps to regulate your body weight. It includes fruits and vegetables, whole grains, brown rice and a high protein diet, beans, nuts, seeds, poultry, etc.

Carbohydrates 

Choose complex carbohydrates. They are healthy and nutritious carbs present in whole-grain food. They are absorbed slowly and so do not overload your system. It includes whole-wheat products, husked and unprocessed grain cereals, brown rice and likewise. They contain vital elements, nutrients and antioxidants. They are compounds which neutralise the oxidative stress on cells and induce radical cell injury. Extreme cell injury has the potential to cause multiple disorders in the body. It ranges from the mild flu to chronic illnesses like Diabetes, weight gain obesity, cardiac diseases etc.

Fruits and Vegetables

Fruits and vegetables in recommended amounts help in weight loss. That is because they are dense in dietary fibres. It keeps you satiated for a more extended period. It prevents you from overeating or bingeing on unhealthy snacks.

Moreover, the dietary fibres bind with the unhealthy fats in your body and help to eliminate them. It prevents the accumulation of fat. These fatty deposits account for the stubborn fat layers in the abdomen, thighs, hips etc. Apple, berries, citrus fruits, tomatoes, and beetroot are a few of them effective in weight loss. 

Seafood and Poultry

Seafood is low in calories and high in protein. Both factors are crucial for weight loss. Moreover, omega3 fatty acids enhance your metabolism. It is the collective term for all the body activities in your body. Every activity leads to a release of energy that results in calorie burn. Therefore, the metabolic rate has a direct connection with calorie burn. Tuna, sardine, and salmon are a few fish high in omega3 fatty acids. Chicken, turkey and eggs are foods high in protein. 

Nuts, Beans and Seeds

Nuts, beans and Seeds are other food categories high in omega3 fatty acids. Omega3 fatty acids help in preventing and regulating lousy cholesterol or LDL. These fat deposits account for the stubborn fat deposits in the thighs, abdomen and hips. Moreover, the dietary fibres in it also favour weight loss. However, ensure to take a recommended dose of any diet. Otherwise, it results in nutritional imbalances and deficiencies.

Dairy Products

Choose low-fat dairy products. They are excellent sources of calcium and protein. A study finds that protein has the potential to suppress the hormones that trigger appetite and stimulate satiety hormones. Moreover, the yoghurt has gut bacteria that enhance digestion and metabolism effectively.

Drink Plenty of Water

Staying hydrated is necessary for the smooth functioning of your body. Even mild dehydration can slow down your metabolic rate. Moreover, water keeps you full and resists your appetite for unhealthy binging. Additionally, it flushes out the toxins to prevent any retention, which can otherwise result in inflammation, resulting in weight gain.

Losing Thigh Fat: Foods to Avoid

Specific categories of food products need to have refrained from your diet. It not only prevents weight loss but also causes weight gain. Additionally, it increases the risks of chronic illnesses like obesity, diabetes and heart disease. 

Refined Food Products

Refined food products contain refined flour. They are carbohydrates devoid of any nutrients with empty calories. Lack of nutrients and empty calories is harmful and results in weight gain, obesity and other disorders. 

White bread, biscuits, pastries, and refined cooking oil are a few examples of fine food products. Hunger and cravings for even more junk food always follow. These foods also lack vital nutrients and shouldn’t be a regular part of your diet, especially if you’re trying to lose weight. 

Processed Foods

Processed food has high calories and preservatives. High sugar content is a source of high calories, and preservatives enhance appetite. Research suggests that they interfere with the hormones that convey satiety or fullness to your body and prevent overeating. Moreover, they have added sugar in them.

Alcohol

Alcohol contains high calories with no nutritional value. Additionally, alcohol consumption results in unhealthy dietary habits like overeating leading to weight gain and thigh fat. Avoiding overconsumption may help prevent weight gain and reduce unwanted leg fat.

Ways to Lose thigh Fat with Lifestyle Modifications 

Along with dietary modifications, certain lifestyle modifications improve overall health. For example, it imparts an optimal body weight and a loss of thigh fat.

Relaxation Techniques

Stress and anxiety-induced cortisol, the stress hormones, cause an imbalance in hormones that regulates your hunger, namely- ghrelin. Moreover, it has the potential to induce appetite. Thus, it results in overeating and weight gain. Relaxation methods like meditation, breathing techniques, and listening to music are excellent for destressing. Moreover, they revive you.

Sleep Routine

Deprived sleep harms your body weight. Additionally, it makes you weary and weak. Further, it zaps your energy and also initiates overeating. Irregular sleep patterns also imbalance our hormones associated with hunger.

Ways to Lose Thigh Fat with Exercise

Along with a healthy diet, following regular exercises imparts a lean and toned physique. Here are a few best practices you can perform at home to get perfectly toned legs. However, the choice of workout and duration is individualised. It may not be the same for everyone. It varies according to your body weight, age, overall health, and medical conditions. 

Check with your doctor before you begin any rigorous exercise or workout. It helps give you better clarity on the precise activities suitable for you. Moreover, it ensures an effective and safe workout session.

Walking

A study finds that regular brisk walking helps weight loss and prevents obesity. Moreover, brisk walking tones your legs and decreases thigh fat. Furthermore, it boosts your immunity and offers the prevention of multiple disorders.

Curtsy Lunge

• Stand straight with your legs apart along the width of your thighs
• Move your right leg behind the left leg to form a cross
• Bend both knees slightly and join your palms together.
• Repeat the same step with your left leg.

Glute Kickbacks

• Get down on all four limbs
• Rest your hands right under the shoulders.
• Lift one of the heels upwards.
• Hold this posture for 5 seconds or as advised
• Get back to the initial posture
• Repeat the with the other leg

Treatments

When the diet and lifestyle modifications do not respond to the thigh fat, you have effective medical and surgical therapy options. Plastic or cosmetic surgeons can help you with the best treatments based on your requirements. Here are the most common procedures for the elimination of excess body fat.

Cool Sculpting

Coolsculpting is a non-surgical procedure that eliminates the fat resistance to diet and exercise. The process involves cooling subcutaneous fat to a designated temperature so that they melt and the body absorbs them.

Coolsculpting is a standard procedure for thigh gaps. It is the space between your thighs as you stand with your legs. It is mainly referred to in women for cosmetic reasons. The thigh gap is negligible, mainly in the case of obesity and weight gain. However, it may reduce as you lose body weight. Otherwise, it requires medical therapy implementation.

Thigh Fat: Risk Factors

A study finds that thigh fat is an indication or a risk factor for multiple diseases. It has a significant role in diabetes and heart diseases. Moreover, thigh fat indicates an increased possibility of obesity. Additionally, it restricts you from uninterrupted movements affecting your routine activities. It also inhibits you with your exercises and workouts. Thus, it results in weight gain.

The Conclusion

Thigh fat is the fat that accumulates on your thighs. It occurs due to overweight, obesity, genetic factors and likewise. An increase in body weight causes fat accumulation in specific body areas. However, there are multiple ways to lose thigh fat. Regular high-intensity exercise and a balanced diet are the first-line treatments that healthcare experts prescribe. Unfortunately, in obese or overweight cases, it may not be sufficient. You may require surgical interventions.

surgical interventions include thigh sculpting, body contouring by cool sculpting, and liposuction. It is the surgical process of eliminating body fat resistant to diet and exercise. It helps to create lean and slim thighs and overall improvement in health. However, any treatments should be in consultation with your doctor. It helps to choose the best that suits your requirements. 

Frequently Asked Questions (FAQ)

Q. What is the cause of thigh fat?

A. There are multiple reasons for thigh fat. However, the primary reason is the increase in body weight or obesity. Nonetheless, gender and age are other factors.

Q. Does thigh fat go away?

A. Yes, you can eliminate it by optimising the body weight. Dietary changes and physical workout is effective in the majority of the cases. Nonetheless, some stubborn fat deposits may not respond to diet and exercise. In such cases, medical therapy helps. Cool sculpting and liposuction are a few of them.

Q. What foods reduce thigh fat?

A. Recommended quantities of fruits, vegetables, and whole-grain food helps. Moreover, nuts, low-fat dairy products and keeping yourself hydrated is practical in reducing your overall body weight. In addition, it helps in reducing thigh fat. 

Q. Why can’t I slim down my thighs?

A. Thigh may not slim down due to a sedentary lifestyle, lack of exercise, and an unhealthy diet that does not reduce your body weight. Thigh fat is determined mainly by your body weight.

Q. Are big thighs good?

A. Big thighs are not good. It is an indication of being overweight. Moreover, it has risk factors like cardiac diseases, diabetes, obesity, etc. Furthermore, it affects your physical movements.

Q. Does walking reduce inner thigh fat?

A. Yes, routine brisk walking for at least half an hour a day helps reduce your overall body weight, decreasing your thigh fat. However, a healthy diet along with walking is all the more compelling.

Q. What foods make your thighs bigger?

A. Any food that increases your body weight increases your body weight. Any unhealthy diet, including junk food and processed and canned foods, increases thigh fat.

Q. How can I slim my inner thighs?

A. You can slim down your thighs with combination therapy. It includes a well balanced, healthy, nutritious diet. And routine workouts. However, the fat does not respond to these and is eliminated by medical therapy.

Q. Which exercise is best for thighs?

A. Regular workouts help in reducing body weight. In addition, it helps in thigh fat loss. Brisk walking, lunges, and squats are a few exercises which focus on the thighs. However, it is effective in combination with a well balanced, healthy diet.

Q. How do you get a thigh gap?

A. Thigh gap results from loss of thigh weight. A decreased thigh gap occurs due to obesity—a well-balanced diet and routine exercise help reduce fat. Moreover, cool sculpting and liposuction are other options.

Q. Why is it hard to lose leg fat?

A. It is hard to lose leg fat due to multiple factors. Obesity, age, diet, and gender are a few factors that determine the fat deposits on your legs. However, You can reduce it with diet and lifestyle modification. Moreover, medical and surgical therapies are also effective in lowering thigh weight.

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Do you feel like you’re glued to your phone or computer? If so, you’re not alone. We’re all guilty of it. Checking our phones one last time before bed, scrolling through social media for hours on end, and spending more time in front of a screen than we’d like to admit. It’s no wonder that so many people feel drained and overworked – technology has a way of taking over our lives if we’re not careful. But it doesn’t have to be this way! In this blog post, we will discuss simple tips for taking a break from technology and recharging your batteries. Follow these tips and you’ll be feeling refreshed in no time!

Limit Your Screen Time

It’s impossible nowadays to live without screens – they’re everywhere, from our phones to our computers to the TV. But that doesn’t mean we have to be attached to them 24/seven. You should know that social media addiction is real and it’s affecting your mental health, so it’s important to take a break every now and then. One way to do this is simply by limiting your screen time. Make a rule for yourself – for example, you can only be on your phone for two hours a day. Once you hit that two-hour mark, put your phone away and do something else. It might be hard at first, but you’ll get used to it!

Avoid Screen Time Before Bed

Are you having trouble sleeping at night? It might be because you’re spending too much time on your phone or watching TV before bed. The blue light that screens emit can interfere with our natural sleep cycle, making it harder to fall asleep. So, if you’re having trouble sleeping, try avoiding screen time for a few hours before bed. This is a tip that we should all follow, not just for taking a break from technology but for our overall health. If you’re someone who likes to scroll through social media in bed, try reading a book instead. You’ll be surprised at how much better you sleep! In addition, you can also download a blue light filter for your devices to help reduce the amount of blue light exposure.

Get A Pet

Pets are a great way to take a break from technology. They provide us with companionship and love, and most importantly, they help us disconnect from the digital world. If you don’t have a pet, now might be the time to get one! Dogs especially are known for their ability to relieve stress and make us feel calmer. In addition, dogs require a lot of exercise, so you’ll be getting some much-needed fresh air and Vitamin D! And if you’re not into dogs, that’s okay – there are plenty of other pets out there that can provide the same benefits.

Find A Hobby

When was the last time you did something for fun? If you can’t remember, it might be time to find a hobby! Hobbies are a great way to take a break from technology because they give us something else to focus on. It can be anything – from playing sports to painting to cooking. Whatever it is, make sure it’s something that doesn’t involve screens! You’ll find out that you have more time for things when you’re not glued to your phone or computer all day. And who knows, maybe you’ll even find a new passion!

Play Sports

Speaking of hobbies, playing sports is a great way to take a break from technology. Not only will you get some exercise, but you’ll also be spending time outdoors in nature. Fresh air is always good for the soul! And if you can’t seem to find the time to play sports, there are plenty of other ways to get active. Go for a walk in the park, go hiking, or even just spend some time in your backyard. Just make sure you’re not spending all your time on your phone or in front of the TV!

Read A Book

One of the best ways to take a break from technology is by reading a book. Books transport us to different worlds and give us something else to focus on. And unlike screens, they don’t emit blue light, so they won’t interfere with our sleep cycle. If you’re not sure what to read, ask a friend for recommendations or look online for book lists. If you like crime stories, you can read a mystery novel. If you’re into romance, try a love story. There are so many different genres to choose from, so there’s sure to be something for everyone!

Finish A Course

If you want to take a break from technology but still feel productive, why not finish a course? Now you’re probably thinking that all courses are online, but that’s not necessarily true. There are plenty of courses you can take offline, like cooking or gardening. Or, if you want to learn something new, you can sign up for a language class or a dance class. There are so many different options available, so there’s sure to be something that interests you! And who knows, maybe you’ll end up meeting the love of your life or making some new friends!

Reconnect With Nature

Another great way to take a break from technology is by reconnecting with nature. Spend time outside in your backyard or go for a walk in the park. Listen to the birds singing and feel the sun on your face. It’s so important to appreciate the world around us, and nature is a great way to do that. Technology often keeps us indoors, so it’s important to make an effort to go outside and breathe in some fresh air.

We hope you found these tips helpful! Taking a break from technology can be tough, but it’s so important for our mental and physical health. Technology affects us in more ways than we realize, so it’s important to take some time for ourselves every now and then. By following these simple tips, you’ll be on your way to a healthier and happier life! It’s time to unplug and enjoy the world around us!

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Have you ever wondered where your resiliency comes from? Do you get a certain amount of it when you’re born, and when you run out, it’s game over? Or, is resiliency something that you can build and nurture?

You probably know people who get knocked down and get back up again and again with seemingly no effort. You might wonder: how do they do it? But then, maybe you cross paths with them later in life, and they don’t have any more “get up and go” left. What’s happened? Have they run out of resiliency? Can they get it back?

I recently spoke with Andrea Marcellus, life coach, fitness expert, and author of self-help book, “The Way In” to explore these questions and discover new ways to keep building that all-important resiliency muscle.

What is resilience?

We all face rejections, betrayals, or disappointments from a young age—whether in our family of origin, in our schools, or in our communities. And we all need ways to help us get back up again. This ability to rebound is resilience.

Resilience gives us buoyancy and elasticity to address stress, pain, or loss in our lives without snapping. Think of a rubber band, and how it snaps back into shape after it’s stretched. This stretchability is a quality of resilience. Except, what doesn’t work about the rubber band metaphor is that resilience does more than help us return to our original shape; Andrea defines resilience as “the capacity to expand.” Perhaps a better metaphor, then, is bread dough, that is stretched and kneaded by our experiences.

Mentorship through adversity

We all have a natural survival instinct, but our level of resiliency has more to do with how we’re raised and the amount of adversity we’ve had to face. In other words, our upbringing and our life experiences are an important key to how much resiliency we have than our DNA.

The key question, Andrea says, is did you learn to help yourself through positive mentorship following adversity?

In this case, one or more of these statements is probably true:

• You were given space and time to feel your emotions and express your disappointments.
• You were taught how to address and move through the emotions of the disappointment
• You learned to see life in a larger perspective, with all its peaks and valleys.
• You learned to reframe failures without resorting to defensive stances such as “They didn’t deserve me anyway” or downplaying them by saying, “I didn’t really care that much.” 

If the answer is no, then perhaps one or more of these things is true:

• You were raised to “suck it up” or “push through”, getting into a habit of getting by on willpower.
• You heard that life is a battlefield filled with winners and losers, so you became adversarial, and all the language around your efforts was about “the fight.”
• You heard that the person who strikes first wins, so you learn to address problems with knee-jerk, reflexive words or actions.
• You grew up to believe that suffering in silence is a virtue, while talking about your struggles is complaining or whining. 

No matter our upbringings, however, we can all strengthen our resilience muscle. Below are three ingredients Andrea recommends for creating an environment in which resilience can grow.

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” ― Thomas Edison

Strong purpose

What is your “why” in life? It is your birthright to live a life that excites and motivates you. But it’s easy to get stuck in malaise, get sidetracked by egoic ambitions, or lose the plot on what you really love and care about.

According to Andrea, you need to find “focus and purpose and a constant journey that’s above and beyond your occupation. Because when your mind is activated by purpose, it is forward-thinking and full of positive possibilities. It’s creative, it’s curious, and it’s non-judgmental.”

So, having a strong purpose in life is directly correlated to our ability to be resilient. Maybe we should update the phrase, “When you love what you do, you won’t work a day in your life” to “When you love what you do, you build resilience for life.”

Train your brain

Despite what you may think about our brains deteriorating as we get older, recent studies show that the opposite is true. Andrea says that our positive brain centers: the hippocampus, the cerebellum, and the prefrontal cortex—can be trained, just as the body can, so that you have the ability to pull yourself out of any downward spiral.

Tara Swart, Neuroscientist, MD, Executive Advisor, Author of “The Source,” offers up these ideas to help support our brains in their ability to be more resilient:

“Start with the physical foundations: Rest your brain with 7-9 hours sleep per night. Hydrate your neurons with half a liter of water for every 30lb of body weight. Oxygenate your brain by walking 5000-10,000 steps per day and doing 150 minutes of aerobic exercise per week. Meditate for 20 minutes a day. Take the supplements that suit your needs. Eat as much oily fish, eggs, nuts and seeds, green leafy vegetables, avocado, olives, and coconut oil as you can. Drink four cups of green tea per week.”

Community

Life is too hard to go it alone. We need others who we can trust to share our journeys with, and who can help us process, reframe, learn, and grow from each experience. 

A few tips:

Make sure that you’re surrounded by people who won’t try to minimize or always expect you to see “the bright side,” and who support you in the ways you need to be supported.

• Create a circle of allyship in which no one feels pressured to put a happy face following a disappointment or hardship but are instead held in support while they process and regain their footing.
• Consider modeling yourself after someone who is resilient. Pay attention to how they navigate their lives and disappointments. Note that they are not driven by pride, arrogance, boastfulness, or bluster. Instead, they carry an unbreakable sense of personal authority and inner resourcefulness.

Creating a supportive community can become pseudo-resilience for when you need to take a moment before you can tap into your own, or, as is often said, the “strength of others give us strength.”

Conclusion

No one escapes this life without experiencing setbacks and hardships. It’s healthy to feel your feelings and communicate these with others in the aftermath of a loss or failure. We all need to occasionally take a time-out to get our balance and find that focus again. Having a strong purpose, training your brain, and building a community of supportive people are three of the things you can do to make sure that you rebound in a healthy way.

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From the moment you find out you’re pregnant, you do everything in your power to keep your baby healthy, which includes keeping yourself in good condition. You form some healthier habits and kick out some bad ones. You take good care of your body, as that was necessary for the wellbeing of your child. However, you should know that, once you give birth, it’s easy to start neglecting yourself and concentrating solely on your little cherub. It’s essential that you don’t let this happen, since your body is still sensitive and in distress from giving birth, and you should do whatever you can to allow it to recover and heal properly. The ideal place to start is your immune system, so that you can stay in optimum shape for yourself and your baby and avoid getting ill. Here are some ways to improve your postpartum immune response.

Tend To Your Mental Health

Once you bring a baby into this world, you’ll probably experience an overwhelming mixture of emotions, ranging from euphoria to melancholy and despair. You’ll go through hormonal changes and you’ll often feel stressed. This is something you need to address, since your stress can affect your immune system and weaken it. It would be beneficial if you could focus on something that calms you down and makes you happy. For many mothers, this is their new baby, which makes it perfectly fine to watch them sleep, hug them and touch them whenever the opportunity arises. On the other hand, there are women who will benefit from talking to other adults, such as their partner, siblings or friends. In case you need this kind of contact, reach out to those you love and tell them what’s bothering you. Social isolation in the postpartum period can cause desolation, which is why you should stay in touch with people, at least through phone calls or text messages, but eye-to-eye contact is always the best option. Perhaps you’ll relax after taking a shower, being that it doesn’t only come down to personal hygiene, but also allows you to spend some time alone. If none of these ideas work for you and you don’t think you can handle the anxiety, talk to your MD or a mental-health professional and ask for their opinion.

Eat Well

The food you choose to eat after you’ve given birth matters greatly, as it directly influences your health, but also your baby’s, especially if you’re breastfeeding. In order to keep your postpartum immune system in order, you’ll need to supply your body with several different nutrients through food or supplementation. For instance, you’ll need plenty of iron, which you can get from red meat or green leafy vegetables. Next, you’ll need vitamin B12 and you’ll find it in tuna, liver, cereals or fortified dairy, but you’ll also want to increase your vitamin D levels, since this is vital to your immune system. As far as food goes, some good sources of vitamin D are orange juice, egg yolks and fatty fish, such as salmon and tuna. Make sure you eat fresh fruit and vegetables, and if you need snacks, don’t settle for anything less than highly nutritious healthy products. Some excellent examples are shiitake mushroom and various veggie chips, as well as beetroot slices or dried mango. If you don’t have the time to go shopping for this type of food, don’t hesitate to order it online and have it delivered to your front door. Purchasing these kinds of snacks instead of the regular salted and unhealthy ones can improve your immune response and be your ally in keeping yourself and your newborn healthy.

Get Out And Walk

Taking care of a baby will take a lot of your time and energy. It’s likely you’ll feel extremely tired from time to time. Nevertheless, you need to remember that fresh air and physical exercise are crucial to your postpartum immune system and your overall well-being. Taking walks will cover both, without you overexerting yourself in the process. Walking is a light exercise, one that promotes better circulation and clears your mind, ridding you of at least one part of the stress you’re feeling. Another issue that many mothers face after giving birth is the amount of time they spend indoors. While it’s true that you have to adjust to your parenting role and get back on your feet, stepping outside regularly can only do your immune system good, so find the time and the will to take a stroll in the nearby park or around the neighborhood. These walks don’t have to be long. Half an hour a day will do the trick, and it’s something that most women can manage. If you can leave your baby with your somebody, that’s fine, but if not, you can always put them in their stroller and take them with you.

If you want your child to be healthy, you have to maintain your own wellbeing first. Your postpartum immune system is the foundation of your health, so follow these tips to strengthen it and get back to your optimal self as soon as possible after giving birth.

Author Bio

Diana Smith is a full time mom of two beautiful girls interested in business and marketing related topics.

In her free time she enjoys exercising and preparing healthy meals for her family.

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“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.”
Marcus Aurelius Antoninus

“Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give.”
Eleanor Roosevelt

Happiness.

When you think about it then you may often think of the future in some way.

The dream vacation coming up, the promotion you are working towards, the baby that is on the way or the sixth date with someone new in your life.

But happiness can also be found in the small things of a regular day.

So today look for it there. Take just a few minutes and apply one of the tips below and see how it brightens your day.

1. One minute of appreciation.

Take a minute, sit down and just reflect on what you appreciate and love about your partner.

Or a friend or family member. Or yourself.

This will fill you with gratitude and redirect your focus to the positive side of things.

2. Express your appreciation.

Tell the partner, family member or friend what you came up with.

It will brighten his or her day.

And as his or her face lights up with a big smile you’ll feel happier too because emotions are contagious.

3. Take 5 minutes to see how you can help someone out.

Offer some practical help, some good advice, look something up for him or her, be encouraging and supportive or just lend a listening ear.

4. Slow down for 3 minutes.

Walk and move slower for just these few minutes. Let your thoughts slow down.

Use the 3 minutes to enjoy what is happening all around you.

Truly take it in with all your senses.

There is much simple wonder we miss each day because we are so preoccupied with our thoughts and plans for the future.

After those 3 minutes are up, continue at the slower pace if you like.

5. Be the smile you want to see in your world.

Smile more towards the people you meet and you’ll get more smiles back.

You’ll feel better. They will too.

And they will probably smile more towards the other people they meet that day.

So don’t wait for other people to smile more, be the smile you want to see in your world instead.

6. Make someone else happy.

Don’t stop at just smiles.

• Give someone a big hug.
• Give him or her a small or a bigger gift of some kind.
• Cook their favorite food if they have had a bad day.

7. Start your day with setting a low bar for happiness.

As you open your eyes and wake up to a new day tell yourself:

“Today I will have a low bar for happiness”.

I have been using this one for quite some time now and it makes the regular day happier. I take fewer things for granted – like my food, the weather, the small gestures in my world and the small moments – and often pause to appreciate them more.

And it does not make me passive action-wise.

Instead it makes me feel more inspired, motivated and inner resistance decreases.

And so I get more of importance done.

8. Be the day you want to see.

Don’t wait for someone else to create the day you want to have.

Instead, get the ball rolling yourself.

Take action and take the first small step or steps forward:

• Set up a movie night when the rain is pouring down.
• Take a walk or a run in the early morning to get your energy levels for the day and week up.

9. Say yes to something new.

Something you haven’t eaten before. A new song or album. A new author or movie. A new sport. A new way to work or through your town.

By actively going outside of what is normal for you or your comfort zone you’ll discover new, wonderful things in life quite often.

This will bring happiness into your life and if you develop this habit then in my experience it will be easier to move outside of your comfort zone in bigger ways too.

10. Say no to a should.

The shoulds in life can really drag that happiness and energy down and make everything feel like heavy work.

But do you have to do all of those shoulds on your to-do list?

Or are you maybe stuck in a rut and are doing some of those things just out of old habit?

Ask yourself one of my favorite questions:

Will this matter in 5 years? Or even 5 weeks?

By zooming out like this you make it easier to see the true value of doing something.

To see it for what it really is.

And so your questioning makes it easier to simply relax and to say no to doing something because you realize that it isn’t that important anyway.

11. Take a 2 minute laugh-break.

Few things will so simply bring happiness and relieve stress as laughing. So:

• Revisit one or two of those small video clips that always makes you laugh or smile.
• Head over to your favorite funny comic online or in your bookshelf.
• Listen a bit to a podcast or a stand-up show that you know you find funny.

12. Do what you deep down think is the right thing.

Instead of letting quick and judgmental words come of your mouth be understanding.

Instead of snacking on some candy eat a fruit or drink a glass of water.

When an impulse inside of you wants you do something that you know deep down isn’t right for you then pause.

Be still for a few moments. The impulse will pass.

And you can more easily choose to take the action you think is right in this situation.

Then appreciate that you did the right thing, give yourself a pat on the back and see how good it all feels. Continue to do this and you’ll help yourself to build a stronger self-esteem.

13. Stand still for a minute, close your eyes and just enjoy the winter sun.

I did it today and it was wonderful.

This one may however work best if you have had a rainy autumn and a winter filled with grey skies for the last few months.

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2022 is here. Are you ready? Have you decided on your New Year’s resolution yet? No? That’s ok. Neither have millions of others, besides, who do you know that sticks to them anyway? If I had $1 for every broken resolution I’ve made, I’d have retired by now.

Do you at least have a 2022 wish list or bucket list? The best thing about a bucket list is that you can continue to add to it anytime you wish. My wish list is simple…it starts with health and happiness for myself and my loved ones. This got me thinking, what is happiness? For everyone it is different and personal. So this is, I think, a universal list of wishes:

• Food on our tables
• A roof over our heads
• Drink more water
• Eat more raw foods
• Get more sleep
• Spend quality time with your family
• Spend quality alone time with yourself
• Laugh more
• Hug lots
• Treating others as we wish to be treated

It’s a very simple list, but I know that the majority of people reading this will struggle to fulfil it. It’s called self care. People have differing views on self care. Some understand the importance of it, others think it’s about being selfish and indulgent. I don’t blame them, when it was first mentioned to me I didn’t have a clue what it really meant. To be honest I thought it was all about washing, brushing my teeth, eating, sleeping that sort of self care. Once I was told what it really was and what I should do to achieve it, I thought it was selfishness.

“I can hardly wait for tomorrow, it means a new life for me each and every day.” – Stanley Kunitz

Once I actually got a grasp on it and started to apply it to my life, I started to wonder how I got through before. To start with you do need to think a little selfish but without acting it. It really is all about ME. What do I need to do to live life healthier and happier? To be able to give the best of myself to others without losing or disrespecting myself in the meantime.

Here are a few ways you can practice self care this year:

1. Are you a YES person?

Learn not to automatically say yes to requests, actually take the time to think about it first. If you are saying no deep down, be honest and say no upfront. At the end of the day, we are all expendable. When your life is coming to an end, nobody is going to say ‘she was a great girl , she never said no to anyone. The world will not end if you say no to something or someone. If you are a ‘yes’ person, this will be your hardest lesson to learn.

2. Learn to like your own company

You also need to learn to like your own company, really get to know yourself. What makes you happy, sad, excited? What really makes your blood run? These first two steps go hand in hand. Accomplish them and you are already halfway to practicing self care correctly.

3. Declutter

Declutter, yes you heard me. A clear desk, cupboard, wardrobe, etc. helps clear the mind. Last year I moved house, now I wasn’t a hoarder, but a collector. I can’t begin to tell you how much I recycled to charity or tossed to the garbage but it was freeing. Try it! Start off simple. Pick one room in the house and go through all areas of storage. Not only will you feel good for doing it, if you can donate a lot of what you’re clearing, then you will feel even better for helping others.

“The first step in crafting the life you want is to get rid of everything you don’t.” – Joshua Becker

4. Revisit something you are good at

It may be a hobby that you haven’t pursued for years. Maybe you wrote poetry when you were a teenager, or you can draw, knit, paint. Whatever it was, find the time to do it again. You will be amazed what a stress buster it can be.

5. Remember to take a lunch break

The easiest thing to do is take your lunch break. We are all guilty of eating at our desks or on the run. Stop, grab your lunch, and eat it away from your workspace. Take a walk around the block once you’ve eaten. Take the time to step away for some instant ‘me’ time. Once again, no one pays you extra to work through your lunch hour.

6. Put yourself first from time to time

Finally, light that candle, buy your favourite bottle of wine and enjoy. It is never too late and you are never too old to start putting you first in everything you do. Trust me, once you do, you’ll thank me. The interesting part is, you will come through as a more content, relaxed and happier person.

It’s your turn. It’s time to make 2022 the year of YOU. What are you going to do to show yourself more self care? Leave your thoughts below!

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“Comparison is the death of joy.”
Mark Twain

“When you are content to be simply yourself and don’t compare or compete, everybody will respect you.”
Lao Tzu

One of the most common and destructive daily habit is to constantly compare your life and yourself to other people and their lives.

You compare cars, houses, jobs, shoes, money, relationships, social popularity and so on.

And at the end of the day you pummel your self-esteem to the ground and you create a lot of negative feelings within. And perhaps also outside of yourself.

So what can you do? How can you get a handle on this habit?

Well, today I’d like to share 3 steps that have helped me to move away from this – it does take some time though so be patient with yourself – and towards a healthier outlook and view of myself and life.

Step 1: Just realize that you can’t win if you compare yourself to others.

Just consciously realizing this is helpful.

No matter what you do you can pretty much always find someone else in the world that has more than you or is better than you at something.

Yes, you may feel good for a while when you get a nicer car than your neighbor.

But a week or two later you’ll see someone from the next block with an even finer car than yours.

Step 2: Compare yourself to yourself.

Instead of comparing yourself to other people create the habit of comparing yourself to yourself.

See how much you have grown, what you have achieved and what progress you have made towards your goals.

This habit has the benefit of creating gratitude, appreciation and kindness towards yourself as you observe how far you have come, the obstacles you have overcome and the good stuff you have done.

You feel good about yourself without having to think less of other people.

You can make this habit stick by for instance taking a few minutes each day or just each Sunday (or any day that fits you) to use a journal to write down how you have grown, how much closer you are to your dreams and goals now and what you have overcome and learned.

By doing so your thinking will over time shift and your thought patterns will automatically become more focused on comparing you to you rather than to other people.

Step 3: Be kinder towards other people.

In my experience, the way you behave and think towards others seems to have a big effect on how you behave towards yourself and think about yourself.

Judge and criticize people more and you tend to judge and criticize yourself more (often almost automatically).

Be kinder to other people and help them and you tend to be kinder and more helpful to yourself.

So focus your mind on helping people and being kind.

Focus on the positive things in yourself and in the people around you.

And appreciate what is positive in yourself and in others.

This way you become more OK with yourself and the people in your world instead of ranking them and yourself in your mind.

You are OK and so are they.

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