Ten tips to overcome social anxiety.

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Social anxiety is much more than feeling shy and not wanting to speak up in big groups. Experiencing social anxiety and fear of social interactions can make simple responsibilities almost impossible to overcome. So, here is a list of ten tips to overcome social anxiety.

1. Challenge Your Negative Thoughts.

Challenging your mentality and negative thoughts can be an effective way to reduce symptoms of social anxiety. Start by identifying the anxious thoughts that automatically pop into your head when you think of social situations.

2. Be Mindful.

Being mindful and practicing mindful meditation helps you to be present and aware of your thoughts and feelings in a non-judgmental and positive way. According to some studies anxiety levels decrease after mindfulness training.

3. Go Out.

Do an activity you like and feel comfortable with, in an environment that would usually make you anxious. You have the comfort of being able to concentrate only on what you’re doing, but will be pushing your boundaries.

4. Create An Exposure Hierarchy.

Make a list and write down how you think you would feel for every situation, no matter how small or big. From walking into a room at a gathering to asking a stranger on the tube for the time. Start creating your exposure hierarchy right now.

5. Do Not Focus on Yourself.

It’s hard to stop the endless mind chatter when you’re in situations that make you particularly anxious. We often turn inward and focus on ourselves and how others will perceive us, almost always assuming it will be negative.

6. Adopt a Healthier Lifestyle.

The mind and body are linked, and how you treat your body can have a significant impact, including your anxiety levels. Making small lifestyle changes can help to improve your self-confidence and your ability to cope with anxiety symptoms.

7. Take a Breath.

The physical symptoms of anxiety include increased heart rate, pounding chest, dizziness, and muscle tension. Learning to take a minute and slow down your breath can help you take back control of your body.

8. Act Confidently.

There are a large number of adults suffering from social phobia and crippling shyness. You can learn to be confident in the same way you learned to ride a bike. Act more confidently, and people will react positively.

9. Find Social Situations and Engage.

Make a conscious effort to be more social. Actively look for supportive social environments that can help you overcome your fears. Perhaps start with a social skills training class. Here you can properly practice your social interactions.

10.  Be Kind to Yourself.

By overcoming social anxiety and shyness, you will hopefully start feeling more confident during conversations. Talking to someone can be very challenging but talking to people gradually will help you be less anxious each time.

“Life begins at the end of your comfort zone.”

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Ten common myths about masturbation.

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The stigma attached to masturbation gives rise to various myths and misconceptions, ranging from vision loss and acne to infertility and pregnancy. This matter is barely talked about. So, here is a list of ten common myths about masturbation.

1. You Will Get Pregnant If You Masturbate.

No, you cannot get pregnant through masturbation. For you to get pregnant, the male sperm will have to enter your body through the vagina and fertilize the egg which will then get embedded in the uterus hence leading to pregnancy.

2. Masturbation Will Make You Infertile.

Another myth doing the rounds among men, who believe that masturbating too much will deplete the sperm count. This is not true. Masturbation has no impact on your fertility. But, excess masturbation may affect your sperm count.

3. Masturbation Damages Your Genitals.

Another extremely common myth, but is actually false. Masturbation involves stimulating your genitals, and damaging them in the process is highly impossible, unless you do something horribly wrong.

4. Masturbation Leads to STDs.

STDs spread through blood, breastfeeding and through exchange of sexual fluids. However, masturbation cannot lead to infections or diseases unless the objects you are masturbating with are not clean or unsanitary.

5. Masturbation Causes Acne.

Various misconceptions link masturbation to acne but this isn’t true. Breakouts, pimples and acne are not due to masturbation and are mainly dependent on hormones in your body.

6. Masturbation Leads to Loss of Vision.

This myth is perhaps the most ridiculous, yet the most common. There is no evidence to a link between masturbation and vision loss, masturbation is in fact extremely healthy for your physical, mental and sexual well-being.

7. Masturbation Damages Mental Health.

Masturbation does have an effect on our mental health. Any bad effect that masturbation may have on your mental health is the feeling of guilt which comes with the stigma attached to masturbation and the inherent belief that it is bad.

8. Masturbating Is Wrong If You Are in a Relationship.

There is nothing wrong with masturbating while being in a relationship with someone. In fact, this can help you recognize what you are comfortable and what you enjoy and communicate with your partner.

9. Masturbation Makes You a Pervert.

Masturbation is perhaps one of the most normal things to do and it does not make you a pervert. In fact it’s healthy and a personal thing. So, as long as you are not making the people around you uncomfortable, masturbation is absolutely normal.

10. Masturbation Is Unhealthy or Bad for You.

Masturbation is actually healthy for you. Besides the pleasure effect masturbation can help you relieve stress. Masturbation is an excellent way to explore your body and your sexual needs and desires.

“Fall in love with taking care of yourself.”

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Ten simple ways you can relieve stress.

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It might surprise you to learn that biological stress is a fairly recent discovery. Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. So, here is a list of ten simple ways you can relieve stress.

1. Listen to Music.

If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.

2. Talk It Out With a Friend.

When you’re feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle. They’re especially important when you’re under a lot of stress.

3. Talk Yourself Through It.

Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing. Just tell yourself why you’re stressed out, what you can do about that and most importantly that everything will be okay.

4. Eat Right.

Stress levels and a proper diet are closely related. Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress.

5. Laugh It Off.

Try some ways to laugh when you’re stressed. Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you happy.

6. Drink Tea.

A large dose of caffeine causes a short-term spike in blood pressure. Instead of coffee or energy drinks, try green tea. It has less caffeine than coffee and contains healthy antioxidants that has a calming effect on the nervous system.

7. Be Mindful.

In case of regular stress feeling, many lifestyle changes can be more effective in the long run. From yoga to meditation, these systems of mindfulness incorporate physical and mental exercises that prevent stress from becoming a problem.

8. Exercise.

Exercise doesn’t necessarily mean heavy workout at the gym or running a marathon. A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation.

9. Sleep Better.

Everyone knows stress can cause you to lose sleep. Unfortunately, lack of sleep is also a key cause of stress. This cycle causes the brain and body tired and stressful. Make sure to get the recommended seven to eight hours of sleep.

10. Breathe Easy.

Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest. While shallow breathing causes stress, deep breathing oxygenates your blood, helps center your body, and clears your mind.

“It’s not the load that breaks you down, it’s the way you carry it.”

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Ten natural ways to boost fertility.

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Fertility issues affect a few per cent of couples. The road to parenthood can sometimes be a huge challenge due to these fertility issues. There are a few natural ways to increase fertility. In fact, food choices and lifestyle changes can help boost fertility. So, here is a list of ten natural ways to boost fertility.

1. Eat Foods Rich in Antioxidants.

Antioxidants like folate and zinc may improve fertility for both men and women. They deactivate the free radicals in your body, which can damage both sperm and egg cells. Foods such as fruits, vegetables and nuts are packed full of antioxidants.

2. Eat a Bigger Breakfast.

Eating a substantial breakfast may help women with fertility problems. One study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome, a major cause of infertility in women.

3. Avoid Trans Fats.

Trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity. Trans fats are usually found in fried foods, hydrogenated vegetable oils, baked goods and processed products.

4. Eat Fewer Refined Carbs.

Refined carbs may be especially problematic not only for overall health but also for fertility-related issues too.  Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread, and in some rice types.

5. Eat More Fiber.

Fibre helps your body get rid of excess hormones and keeps blood sugar balanced. Fibre can help remove excess estrogen by binding to it in the intestines. The excess estrogen is then removed from the body as a waste product.

6. Swap Protein Sources.

Replacing some animal proteins such as meat, fish, and eggs with vegetable protein sources such as beans, nuts, and seeds are linked to a reduced risk of infertility. Consider replacing with vegetables, beans, nuts, etc., for protein intake.

7. Add in a Multivitamin.

If you take multivitamins, you may be less likely to experience ovulatory infertility. Ovulatory infertility may be avoided if women consume multivitamins. Micronutrients found in vitamins have essential roles in boosting fertility.

8. Choose High Fat Dairy.

High intakes of low-fat dairy foods may increase the risk of infertility, whereas high-fat dairy foods may decrease it. To reap these potential benefits, try replacing one low-fat dairy serving per day with one high-fat dairy serving.

9. Get Active.

Exercise has many benefits for your health, including increased fertility. Increasing moderate physical activity has positive effects on fertility for women and men, especially those with obesity.

10. Take Time to Relax.

If you’re trying to conceive, stress is probably on the menu, too. As your stress levels increase, your chances of getting pregnant decrease. This is likely due to the hormonal changes that occur when you feel stressed.

“You never run out of options if you have hope.”

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Ten tips to improve your mental fitness.

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Nowadays people are a lot more interested in maintaining physical fitness than that of mental fitness. But it is to be noted that mental fitness is as important as physical fitness. So, here is a list of ten tips to improve your mental fitness.

1. Exercise For 30 Minutes Every Day.

Physical exercise delivers oxygen to the brain. This can help to improve your memory, reasoning abilities and reaction times. So, start exercising for 30 minutes every day to improve your mental fitness.

2. Read Often and Read Widely.

Keeping an active interest in the world around you will help to exercise your brain and improve your mental fitness. So, start reading often and reading widely to improve your mental fitness.

3. Boost Your Levels of Vitamin B.

Eat plenty of wholegrain cereals, leafy greens and dairy foods. Vitamin B is essential to brain health. So, start boosting your levels of vitamin B to improve your mental fitness.

4. Challenge Your Intellect and Memory.

Stretch yourself mentally by learning a new language, doing the cryptic crossword or playing chess. This is important for brain health and good for your social life, also helps improve your mental fitness.

5. Take Time to Relax.

Excess stress hormones like cortisol can be harmful to the brain. Schedule regular periods of relaxation into your week. So, start doing activities that relieves your stress and makes you feel relaxed.

6. Take Up a New Hobby.

Learning something new gives the grey matter in your brain a workout and builds neural pathways in the brain. So, take up any new hobby you are interested in, this can help you improve your mental fitness.

7. Actively Manage Your Health.

Physical illness can affect mental performance if not diagnosed and treated. Have regular check-ups with your doctor to prevent any future problems. Physical health and mental health are interrelated.

8. Engage In Stimulating Conversations.

Talk to friends and family about a wide range of topics. This gives your brain an opportunity to explore, examine and enquire. You can even search the internet for various things you cannot discuss with others.

9. Take Up a Manual Activity or Craft.

Manual activities like skipping or any craft require you to move both sides of the body at the same time, in precise movements. This can help to improve your spatial awareness and increase your reaction time.

10. Exercise Your Brain With Others.

Watch, question and answer game shows and enjoy the competitive spirit. Involve the family in regular games to test their general knowledge. So, never leave your brain idle, if you want mental fitness.

“You never know how strong you are, until being strong is the only choice you have.”

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Ten greatest physical feelings in the world.

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Satisfaction is the ultimate state of mind, you feel satisfied only when you experience some great feelings or pleasures. This feelings and pleasures may vary with most individuals. But there are few feelings that causes pleasure to almost anyone. So, here is a list of ten greatest physical feelings in the world.

1. Sex.

When we have sex, the physical signals felt by the body send signals through our nerves to the brain, which reacts by releasing chemicals that make us experience even more pleasure. The rhythmic nature of sex creates a loop of pleasure.

2. Scuba Diving.

The very first feeling you experience while scuba diving is the absolute freedom. You are in free motion moving slowly with the flow. You feel weightless as if you are flying. It is very calm around you. All these experiences make you feel great.

3. Cuddling With Loved Ones.

Cuddling releases oxytocin, which is also known as the feel-good hormone. It increases overall happy feeling. There is also the release of dopamine hormone, which causes great pleasure.

4. Getting a Great Massage.

Massages feel good because they release “feel-good” endorphins into the body, similar to a runner’s high. They can also feel good because the brain releases oxytocin which is a natural chemical that reduces pain and can serve as an antidepressant.

5. Getting Your Head Scratched.

Scratching feels so good because it causes a low-level pain signal to shoot up to the brain and override the itch signal to provide us with relief. Our head region has more nerves, causing more pleasure.

6. Snuggling in Cold Winters.

Snuggling is to settle or move into a warm, comfortable position. Especially in winters, we feel a need for warmth as our body loses its heat. Imagine how great it would be to snuggle sitting in a chair in front of a fireplace in cold winter nights.

7. Morning Sun On Your Face.

Morning sun on your face can be a great feeling. It’s been a long, cold, lonely winter, but here comes the sun to bathe your face in the first really warm rays of spring, and life feels, at that moment, like a great and wondrous gift.

8. Slipping Into Really Warm Water.

Having a warm bath after a full tiring day of work is a great feeling one can experience. This also helps our body to relax. After all, who doesn’t love the feeling of a warm bath, or of stepping into a steaming bathtub.

9. Cleaning Ears With A Cotton Swab.

It’s not that your ears are itchy, precisely, but when you sweep that swab in your ears it’s like scratching an itch you didn’t even know you had, and it sends waves of pleasure through your body. We all would have experienced this feeling.

10. First Sip of Cool Drink on a Hot Day.

After accomplishing some sweaty hard work on a hot summer day. We all love to drink something that cools down and refreshes our body. The first sip of that cool drink on a hot day is always a great feeling.

“The aim of the wise is not to secure pleasure, but to avoid pain.”

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Ten most nutritious foods you can eat.

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To maximize the amount of nutrients you take in, it makes sense to spend your calorie budget wisely. The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients. So, here is a list of ten most nutritious in the world.

1. Salmon.

Salmon contain the greatest amount of omega 3’s fatty acids, that are extremely important for the optimal function and well-being of your body. It also packs a massive amount of other essential nutrients.

2. Kale.

Although all the green leafy vegetables are considered healthy, kale is even rich in nutritional values. It is loaded with vitamins, minerals, fiber, antioxidants and various bio-active compounds.

3. Seaweed.

Seaweed is a nutritious plant species that grows in ocean. In many cases, seaweed is even more nutritious than land vegetables. It is particularly high in minerals like calcium, iron, magnesium and manganese.

4. Garlic.

Garlic not only makes every dish delicious, it also makes them nutritious. It is also very nutritious. It is high in almost all sort of nutrition like vitamins, calcium, potassium, copper, manganese and selenium.

5. Shellfish.

Many sea animals are high in nutrients, but shellfish may be among the most nutritious of all. Commonly consumed types of shellfish include clams, oysters, scallops and mussels.

6. Potatoes.

Potatoes are high in potassium, magnesium, iron, copper and manganese. They contain a little bit of almost every nutrient you need. Especially vitamin c and all types of vitamin b are packed in potatoes.

7. Liver.

The modern Western diet has prioritized muscle meat over organ meats. Compared to the organs, muscle meat is nutritionally poor. Out of all the organs, liver is by far the most nutritious.

8. Sardines.

Sardines are small, oily fish that can be eaten whole. They contain a little bit of almost every nutrient that your body needs and are nearly nutritionally perfect. They’re also very high healthy fatty acids.

9. Blueberries.

It is not surprising that fruits are highly nutritious, so are the blueberries. They are loaded with essential vitamins, minerals, powerful antioxidant substances and various other plant compounds.

10. Egg yolks.

Egg yolks are among one the most nutritious foods that are cheap, tasty and easy to prepare. Egg yolks are loaded with vitamins, minerals, high-quality protein, healthy fats and various powerful nutrients.

“Don’t focus on how much you eat, focus on what you eat.”

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Ten ways diet soda is harmful for your body.

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We all know that soda has a lot of sugar. Diet soda is not any better since it contains artificial sweeteners, which are also unhealthy. But that’s not all. Soda also contains several other ingredients that are damaging your health. So, Here is a list of ten ways diet soda is damaging your health.

1. Metabolic Syndrome.

daily diet soda consumption was associated with significantly greater risks of metabolic syndrome components. Drinking sugary sodas could lead to metabolic syndrome components like obesity, diabetes and heart attacks.

2. Skin Rashes.

It may not be greasy or sugary, but diet soda is still one of the foods and drinks that can cause breakouts. Diet soda can dry out your skin and cause skin rashes. Also, it makes you more prone to acne and dark circles.

3. Accelerated Ageing.

Soda consumption may make certain cells in your body age faster. A new study concludes that consumption of sugar-sweetened beverages like soda, prematurely ages white blood cells, which in term causes accelerated ageing.

4. Fatty Blood.

Regular soda consumption could increase triglycerides in your blood, which leads to hardened arteries and fatty blood. Some people have too much fatty blood in their blood and this increases their chances of having a heart attack.

5. Brain Damage.

Soda consumption damages our brain. The artificial food coloring, artificial flavors, artificial sweeteners and caffeine in soda have been shown to cause disruptive behaviors such as aggression, lack of focus and abnormal brain function.

6. Tooth Sensitivity.

Sodas contribute to tooth decay and causes tooth sensitivity. The sugar causes cavities and the acids deteriorate tooth enamel. Dentists have reported significant enamel loss on the front teeth of teenagers who regularly drink sodas.

7. Weakened Kidneys.

The high levels of phosphoric acid in sodas have been linked to kidney stones and other renal problems, with diet soda most likely to have a negative effect on kidney function. The sugar and high fructose corn syrup in soda place pressure on the kidney functions.

8. Dehydration.

Soda consumption dehydrates our body. They highly dry up water from our body, just like coffee, tea and alcohol. Our bodies certainly need to hydrate, and whether we play sports or not, water is essential for every function of our bodies.

9. Fatty Liver.

Soda is often sweetened with high-fructose corn syrup, which has several negative health consequences including fatty liver disease. Fatty liver disease is a significant risk factor for developing cirrhosis of the liver and heart disease.

10. Cancer.

Cancer tends to go hand-in-hand with other chronic diseases like obesity, type 2 diabetes, and heart disease. For this reason, it is unsurprising to see that sugary drinks are frequently associated with an increased risk of cancer.

“The body achieves that which the mind believes.”

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Ten most common sleep mistakes.

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Most of us have struggled at some point with sleep. Whether it’s not getting enough sleep or struggling to get up in the morning, it can be difficult to get the balance just right. There are few things associated with such problems. So, here is a list of ten most common sleep mistakes.

1. The Snooze Button

Never hit the snooze button. It really is much more beneficial to just get up on your first alarm. The snooze button gives you an extra 10 minutes of sleep. In-fact research has shown that ‘interrupted sleep’ can cause us to feel more tired.

2. Disorganized Sleeping Habits.

It’s much easier to get to sleep each night if we have a regular routine. If you’re disorganized with your sleeping routine, you end up interrupting your natural sleeping rhythms, which can cause insomnia and fatigue.

3. Long Naps.

Long naps can disrupt your sleeping rhythms so if you’re desperate for a nap then keep it under the 30 minute mark. Short naps after lunch can help to restore energy levels. But, just make sure you don’t sleep in for a long time.

4. Caffeine & Stimulants.

Don’t drink any caffeinated drinks after mid-day. Caffeine stimulates your body for up to 12 hours after consumption so it’s important to restrict your intake later in the day. Be aware of supposed drinks, which can have a high dose of caffeine.

5. Stress & Negative Thinking.

Stress is a large reason why many people find it difficult to sleep. One of the worse things you can do is be stressed before bed. Stress produces chemicals that physically stop us from sleeping. Try to clear your mind before bed time.

6. Too Much Light.

Our bodies depend on sleep signals to fall asleep and one of those signals is darkness. Make sure your room is as dark as possible before trying to get to sleep. Even a thin stream of light coming in through your window can disrupt your body to produce sleep hormones.

7. Sugar Before Bedtime.

Sugary snacks before bedtime are a really bad idea. The sugar can disrupt the chemicals in your body causing you to wake up during the night. Limit all late night sweet treats. If you’re hungry go for a protein based snack instead.

8. Alcohol Before Bedtime.

Alcohol may initially induce sleep as it is a kind of sedative, however it usually, drastically impairs sleep during the second half of the night which leads to interrupted sleep patterns that will leave you feeling fatigued in the morning.

9. TV in the Bedroom.

It’s important we don’t try falling asleep in front of TV in the bedroom. The bedroom must only be associated with sleep. When you start to introduce mental stimulation such as a TV this can severely disrupt your sleep patterns.

10. Worrying About Sleep.

The worst thing you can do is worry too much about sleep. When we focus too much on sleeping this can cause anxiety and only make the problem worse. Try to go with the flow and let your body naturally get into a healthy sleep pattern.

“Never forget to fall asleep with a dream and wake up with a purpose.”

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Ten ways to become mentally stronger.

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Mental health is as important as physical health. But people are less considerate about their mental well-being. Being mentally weak might even cause harm for our physical health in numerous ways. In the next few minutes we will see ten ways we can become mentally stronger.

1. Take 15 Minutes a Day to Self-reflect.

Self reflection is serious thought about one’s character and actions. It helps to build self-awareness. By taking the time to ask yourself the important questions, you gain a better understanding of your emotions, strengths and weaknesses.

2. Do At Least 1 Tough Thing Everyday.

Most people often prefer doing things that are easy and stay in their comfort-zones. One should realize that to become a better person, one should push their limits and get out of the comfort-zone. It happens only when you start doing tough things.

3. Give up One Bad Habit.

Bad habits interrupt your life and prevent you from accomplishing your goals. They jeopardize your health, both mentally and physically. So, by giving up even one bad habit can make you stronger not only mentally but also physically.

4. Develop Positive Self-talk.

Self-talk is something you do naturally throughout your waking hours. People who can master positive self-talk are thought to be more confident, motivated, and productive. Try Developing positive self-talk for a stronger mental health.

5. Identify Challenges and Set Goals.

Challenges and problems are important parts of life that give you experiences, make you learn and help you to become wiser and stronger. They make us grow and shape us. Plan and set goals to overcome the challenges in life.

6. Record Things in a Diary.

Recording things helps you to understand if they are based in reality or not. Diaries also help you to remember how you behaved when you were experiencing troublesome thoughts. So, start recording your thoughts in a diary.

7. Write Down Your Ideas.

Writing down ideas gives them a concrete form, making them more clear and understandable. As soon as you write down an idea, your brain really takes it seriously. There are a number of benefits to this simple process of writing down your ideas.

8. Identify Your Strengths and Weaknesses.

Knowing your own strengths and weaknesses gives you a better understanding of yourself and how you function. If you can identify and work on your strengths and weaknesses then you will become a better and stronger person.

9. Take Care of Your Physical Health.

Strength comes from health. Both physical health and mental health are interrelated. In order to be mentally stronger one should also be physically stronger. So its important that you take care of your physical health for a better mental health.

10. Create a Healthy Environment.

The most important thing that influences personal motivation and happiness is the environment around them. So creating a healthy environment can help you achieve better levels of mental health and makes you mentally stronger.

“Healing takes time, and asking for help is a courageous step.”

Mariska Hargitay.
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