Why CBD Is Taking Over the World

These days, it seems like CBD is everywhere. It’s in newspaper headlines and in vape pens. It’s in cocktails and coffees. It’s being taken as a supplement by people all over the country — and all over the world. Just a few years ago, most individuals had never heard of CBD. Now, it’s all the rage. 

Where did CBD come from?

For years, CBD was just another cannabinoid found in the marijuana plant. The cannabinoids are the chemical compounds in marijuana that cause its various effects, but there are so many cannabinoids in marijuana, and CBD hasn’t always been the most famous. CBD’s cannabinoid cousin, THC, almost certainly has that distinction. THC is primarily responsible for marijuana’s famous high, so it’s understandable that it drew so much attention.

But as laws have changed and more research has been done on marijuana, there has been more interest in CBD. CBD does not appear to have anything to do with marijuana’s high, per se, but it does have an affect on the mind: Research suggests that, while CBD cannot get you high on its own, it can cause you to feel more relaxed and less anxious.

A changing world

Part of why more research has been done on CBD is that laws have been changing. Marijuana was once difficult to obtain, even for legitimate research purposes; now, with so many states hosting legal marijuana dispensaries, that’s no longer true. And even as marijuana legalization has helped bring new attention to CBD, a broader legal situation has helped it proliferate: CBD, unlike THC or unprocessed marijuana, is widely legal across the United States. There are plenty of places where you would be arrested for smoking marijuana, but can buy CBD at the corner store with no worry.

The fast-growing marijuana industry and the associated interest in hemp and other marijuana products is no doubt helping CBD. Because of its legal status, CBD is well-positioned to capitalize on the trend. For those outside of Colorado, Washington, and the rest of the legal-weed states, CBD is the best legal option for exploring the wellness benefits of marijuana.

CBD, ingestion, and design

CBD fans can take a dose in all kinds of different forms. They can use an eyedropper and a tincture, for instance, or eat gummies infused with CBD. CBD can also be taken with a slick-looking modern vape pen. A great vape pen can create a better user experience and make a product more inviting to new and returning consumers. 

Products and companies

The legal status of CBD has also allowed companies to step in and start creating products and brand names. Consumers don’t have to sweat the quality of their CBD — they can simply read reviews and rely on familiar and trusted brand names like SelectCBD. As a result, consumers can rest assured knowing that the products they are getting are safe and reliable.

From a consumer perspective, it’s easy to see why CBD is so big. Interest in CBD is generated by its beneficial health effects and, to be sure, its hip status as a marijuana-adjacent product. Combine that with the fact that CBD is easy to acquire and easy to take, and you have the makings of a health revolution.

Why Yoga is an integral part of stress management

Our lives are so stretched at the moment. We are busier than our parents and grandparents were. While being busy is a good thing, as is advancing our careers, we never take the time to really concentrate on what we’re doing and why we’re doing what we’re doing. This causes us a lot of untold stress because we’re always thinking about the next thing and are conjuring up in our heads what this ‘next thing’ will be, what stresses it will bring and how we are going deal with them. But the utterly silly thing is that this thing hasn’t even happened! So, how would we know how to handle the situation when we don’t know what it’s about?

Yoga is a powerful part of stress management as one of its fundamental teachings that it gives to practitioners is to remain connected with the earth. It is a way to work on both physical and fitness health. And, in so doing, we ground ourselves and eliminate the worries that we may have about what may happen in the future. The practice tells us that we need to focus on the present as we know what it is and how to handle it. The future stays in the future. There is no point in stressing about the future because we don’t know what it’s going to hold.

There are a number of techniques that Yoga uses in order to help practitioners of this ancient art form management stress. Here are some of them.


At start of every single Yoga class, the instructor will lead a chant that the class members are encouraged to participate in. The most common chant that is used is om. This has no meaning but is extremely powerful in focusing the mind onto the impending Yoga practice and helping the practitioner to usher the worries, stresses and anxieties of the day out of their mind so that they can focus fully on their Yoga practice.

There have been a number of scientific reasons put forward by very learned men and women about what physiological benefits chanting has. Some of these are that chanting:

  • Causes the heartbeat, breathing and brain waves to slow down.
  • Stimulates the acupuncture meridians in the mouth.
  • Causes melatonin (which helps the body to regulate its rhythms) to be released.


Yoga tells its students to practise Ujjayi breath. To make this happen, the person will breathe in through their nose and out through their mouths. However, the mouth will not be open during the exhalation (as it is in Yoga) and while you’re exhaling you’ll constrict the back of your throat. This will result in a slight ‘sighing’ sound.

Scientists and researchers have found that the action of sighing actually returns a person’s breath to its normal rhythms and patterns. When people are in a state of heightened emotional turmoil, then their breathing becomes shallow and not enough oxygen gets to their brain. As a result, they stop thinking clearly which gives rise to stress.

However, when they sigh – and take long, deep breaths – the flow of air and oxygen is restored to their brain. As such, it is much easier for them to start thinking clearly and become more focused. This is what Ujjayi breathe is all about.

Just because it’s something that is learned in Yoga doesn’t mean that Ujjayi breathing is reserved for this class. You can practise this type of breathing in every aspect of your life – all it needs is for you to be conscious about it, at first. After this, it will become natural to you.


Most of us spend the whole day hunched over our desks in front of our computers. This causes incredible tension in our neck and shoulders – among other places.

Yoga promotes flexibility so, with their poses, practising Yoga will help people release the tension in their muscles and – as such – reduce the amount of stress that they have in their lives.

Yoga is a phenomenal way of reducing stress. Even if you’re not flexible in the slightest we really recommend that you do take this practice up as it will benefit your life immensely.


In addition to all the above wonderful benefits Yoga can too help us in our fitness needs and enable one to perform other exercises pertaining to fitness with ease.


5 Celebrities Who Are Mental Health Advocates

Sometimes it can be hard to come out about the fact that you’re struggling with a mental health disorder. If you don’t know anyone else who openly talks about these issues, it can feel like you’re a little bit alone.

Fortunately, as time goes on, more and more celebrities are openly discussing their battles with mental health. As more and more well-respected individuals like these can be open about struggling with mental health issues, people like us might come to realize that mental health issues affect everyone, and the best thing that we can do to manage them is to be honest with ourselves and seek help.

Lady Gaga

You might be able to tell from her music that Lady Gaga has a very interesting mind. She has used her unique perspective to form the Born This Way Foundation, an organization that – while not exclusively focused on mental health – aims to help youth who are struggling with a variety of different issues.

A couple years ago (2017) Lady Gaga also had a video chat with Prince William in which they both came out about their struggles with mental health and the therapy that they used to help them manage these issues.

Mariah Carey

Mariah Carey has been fighting with an unsettling diagnosis since the turn of the millennium: in 2001, she was diagnosed with bipolar disorder. It took her more than 15 years to come out to the public about her condition, but in April of 2018 she revealed the truth.

She said that the burden was too difficult for her to bear alone, and found treatment helped her with her condition.

The Rock

Dwayne ‘The Rock’ Johnson revealed that he developed a case of depression after watching his mom attempt to commit suicide. He recommends that anyone struggling with depression or other mental health issues to seek help, and to recognize that nobody’s really alone in this.

Bam Margera

Bam Margera has openly struggled with addictions to drugs, as well as eating disorders. Bam Margera most recently came out on Viceland’s show “Epicly Later’d,” where he gave more details including the fact that he would drink to suppress his appetite.

Justin Bieber

Justin Bieber’s experience with depression shows that the flipside of being a celebrity can be surprising and downright unpleasant. He reports that he developed a serious case of depression after being constantly pursued by the media.

Feelings of isolation – a lack of genuine connection – from being followed by the paparazzi all the time led to him being unhappy.

How to Find a Therapist

If these public figures can come out about their mental health issues, what’s stopping you? There are plenty of resources that you can use to find a therapist:

  • E-counseling will help link you up with an online therapist that you can communicate with anytime, anywhere.
  • Good Therapy is another online service that can help you find a therapist for a number of different issues.
  • Psychology Today is one of the older and more reliable services for helping people locate a therapist.

Don’t hesitate – the sooner that you seek help for your mental health issues, the better!


Steps to Finding the Right Doctor


Whether you have recently moved or need a new specialist for your symptoms, it is crucial to find the right doctor to manage your healthcare. Your health is a top priority, and your doctor is the primary person to help you be in tip-top shape. Here are easy steps to follow in choosing the best doctor for your needs.

Determine the type of doctor you need

It can be confusing to identify which kind of doctor to consult because there could be many different specialists to treat the same symptom. For instance, if you are worried about your back pain, should you go to a primary care doctor, rheumatologist, orthopedist or neurosurgeon? If this is your first time to have it checked, you can start by going to a primary care doctor first and depending on the cause, he or she can refer you to the right specialist.

List all the specialists in your area

Make a list of the specialists in your area by seeking help from your insurance company or doctor databases online, so you will not miss the best ones around.

Narrow down your choices using your preferences

After listing all possible doctors to consult, narrow down your list using your own filters or categories. You can consider their hospital affiliation, location, educational background, years in practice, gender, insurance accepted, patient reviews and other aspects.

Do a background check

It is easy to do background checks these days with modern technology. The simplest way is to Google them. Check reviews if available, visit their website or social media account. Verify board certifications or check negative reports.

Set an appointment

The consultation experience should be good for you. Observe the staff’s courteousness, cleanliness of facilities, data keeping, timeliness, and convenience.

Be prepared

Make sure to be prepared by the time you visit the doctor’s office. Bring your medical records, medications, list of allergies and surgical history. Keep your insurance information handy as well.

Ask questions

Do not be afraid to ask questions, including the procedures the doctor has performed previously that are similar to what they will do to you. You may also ask about the risks of the procedures, your other options, and less expensive alternative medications.

Ask yourself some questions

Does the doctor seem to care about you? Was he or she able to explain all that you need to know in a way that you can understand? Is he or she easy to talk to? These things can help you decide if you want to go on with the follow up or complete the treatment process. Remember that you should be comfortable speaking with your physician, so you can easily open up about your health concerns.

After following these steps, if you feel you have made the right decision, then recommend them so you can help others as well. Healthcare organizations would agree that it is highly important to pick the right medical staff, that is why they turn to expert physician recruiters to do the sourcing for them.

To read more on topics like this, check out the health category.

A Beginners’ Guide To Managing Irritable Bowel Syndrome

What is IBS?

Irritable bowel syndrome is analyzed by barring other GI issue that can cause similar side effects. A complete history and physical is taken to decide the length and recurrence of manifestations. To be determined to have the condition, the range of signs ought to be in any event a half year and ought to happen at any rate three times each month.

A specialist may arrange tests, including blood tests, stool tests, X-beams, or CT checks. There is no particular finding on these tests that can affirm the determination of IBS, be that as it may, different issues can be discounted by playing out them. There’s no test to analyze IBS completely. Your specialist is probably going, to begin with, a complete therapeutic history, physical examination, and tests to discount different conditions.

Syndrome, causes, treatment

Irritable Bowel Syndrome disorder (IBS) is a typical issue that influences the digestive organ. Signs and indications incorporate cramping, stomach torment, swelling, gas, and looseness of the bowels or obstruction, or both. IBS is a ceaseless condition that you’ll have to oversee long haul.

Only very few people suffering from IBS have exhibit extreme symptoms and side effects. Some people have the option of controlling their side effects by overseeing their diet, way of life, and mental health. Progressively serious indications can be treated with drug and guiding.

Irritable Bowel Syndrome doesn’t cause changes in inside tissue or increment your danger of colorectal malignancy.


The phenomenon of Irritable Bowel Syndrome changes with its symptoms. The most widely recognized include:

  • Stomach torment, cramping or swelling that is regularly soothed or somewhat diminished by passing a defecation
  • An overabundance of gas and heartburn
  • Looseness of the bowels or obstruction — here and there rotating episodes of the runs and clogging
  • Bodily fluid in the stool
  • Most people suffering from IBS experience situations when the symptoms turn more and terrible as well as situations where the symptoms are less terrible or even vanish completely.
  • You should consult a physician in case are experiencing a constant change in gut propensities or are facing usual symptoms or side effects of IBS. They may demonstrate an increasingly grave condition, for example, cancerous colon growth. Progressively genuine signs and indications include:
  • Weight reduction
  • The runs to the bathroom around evening time
  • Rectal muscle atrophy
  • Iron inadequacy to the body
  • Unexplained retching
  • Trouble gulping
  • Relentless torment that isn’t calmed by passing gas or an entrail movement

On the off chance that you have these signs or side effects, or if an underlying treatment for IBS doesn’t work, you’ll likely need more tests.


Treatment of IBS centers around alleviating side effects with the goal that you can live as typically as could reasonably be expected.

Gentle signs and side effects can regularly be constrained by overseeing pressure and by making changes in your eating routine and way of life. Attempt to:

  • Keep away from sustenances (oily, rich food) that trigger your manifestations
  • Eat high-fiber nourishments
  • Drink a lot of liquids
  • Exercise consistently
  • Get enough rest

Avoid the following items to avoid getting an attack of IBS:-

High-gas nourishments. On the off chance that you experience swelling or gas, you may maintain a strategic distance from things, for example, carbonated and mixed drinks, caffeine, crude organic product, and certain vegetables, for example, cabbage, broccoli, and cauliflower.

Gluten. Research demonstrates that a few people with IBS report improvement in looseness of the bowels manifestations on the off chance that they quit eating gluten (wheat, grain, and rye) regardless of whether they don’t have celiac malady.

What tests diagnose IBS?

Your specialist may suggest a few tests, including stool, concentrates on checking for contamination or issues with your digestive tract’s capacity to take in the supplements from nourishment (malabsorption). There is a unique pain tracker which you can use to keep track of your symptoms. However, a combination of various symptoms causes this disease, so it is essential to be careful and see if you have this or any other condition of the gastroenteric tract. You may likewise have various tests to preclude different reasons for your manifestations.

There are a few tests which can help detect the symptoms of IBS:-

  • Flexible sigmoidoscopy. Your specialist looks at the lower some portion of the colon (sigmoid) with an adaptable, lit cylinder (sigmoidoscope).
  • Colonoscopy. Your specialist utilizes a little, adaptable cylinder to look at the whole length of the colon.
  • X-beam or CT examine. These tests produce pictures of your mid-region and pelvis that may enable your specialist to preclude different reasons for your side effects, particularly if you have stomach torment.
  • Other conclusive tests include:-

Lactose tests. Lactase is a compound you have to process the sugar found in dairy items. On the off chance that you don’t deliver lactase, you may have issues like those brought about by IBS, including stomach agony, gas, and lose bowels. Your specialist may arrange a breath test or request that you expel milk and milk items from your eating routine for half a month.

Stool tests. Your stool may be inspected for microbes or parasites, or a stomach related fluid created in your liver (bile corrosive) if you have perpetual looseness of the bowels.

Drugs medication available for IBS

Alosetron (Lotronex). Alosetron is intended to loosen up the colon and moderate the development of waste through the lower inside. Alosetron can be recommended just by specialists joined up with a different program, is expected for extreme instances of looseness of the bowels transcendent IBS in ladies who haven’t reacted to different medications, and isn’t endorsed for use by men. It has been connected to different yet significant symptoms, so it should possibly be viewed as when different medicines aren’t fruitful.

Eluxadoline. Eluxadoline can ease the runs by decreasing muscle withdrawals and liquid emission in the digestive tract and expanding muscle tone in the rectum. Reactions can incorporate sickness, stomach torment, and mellow blockage. Eluxadoline has additionally been related to pancreatitis, which can be not kidding and progressively typical in specific people.

To read more on topics like this, check out the health category.

CBD Pain Relief Balm

Cannabis, legalized for both medicinal and recreational usage in Canada, is known for its therapeutic benefits. Lately, cannabis-infused sports creams and ointments- particularly pain relief balms have been in the news for all the right reasons. According to official data published, millions of Americans suffer from chronic pain – hence, effective treatment for the same is a must. According to data from Centers for Disease Control and National Institutes of Health – the National Health Interview Survey published in the Journal of Pain reported more than 25 million American adults experience pain every day over the last three months. Adding on to statistics from the same report, it’s said that more than 40 million Americans suffer from severe pain

Pain management is an integral part of the billion-dollar medical industry, especially in America. While there are plenty of remedies touting pain relief – including steroids, lotions, balms, opioids – none are free from various degrees of side effects. Opioids are pain relievers on the grey side due to quick pain relief provided to seekers and overindulgence, leading to addiction. Similarly, over the counter drugs also leave a lasting impression on the physical and mental health if used for a long period of time.

Now for some good news! Thankfully, cannabis – a plentiful herb with dozens of therapeutic ingredients and healing capabilities comes to the rescue. A botanical-based treatment, CBD pain relief rubs or CBD pain relief balms, when used in conjunction with other methods of treatment – like physical rehabilitation, self-care, and exercise can effectively produce lasting relief from chronic pain. CBD pain relief balms are created by infusing cannabis extracts (majorly the essential compounds) with therapeutic herbs to work together. The main difference between CBD Oil and CBD pain relief balms lies in the method of application – CBD oil is taken sublingually while CBD infused balms are applied directly to the skin. Application of CBD pain relief balms directly to the skin makes it get absorbed faster and hence produces more targeted pain relief. Even though there hasn’t been much research done on the effective usage of cannabis-induced pain relief balms, there is not much scientific evidence available for pain relief brands currently available in the market either (Tiger Balm, Icy Hot).

However, due to the increased awareness among CBD induced medicine and the best-known properties of being an anti-inflammatory agent, scientific evidence supporting CBD pain relief balms and it’s usage will soon be available. At the same time, it’s worth mentioning (as published in the Journal of Pain Research) that cannabinoid treatments reduced pain in animals suffering from inflammation. Other research also suggests effective relief from pain by cannabis-infused rubs or balms for not only arthritis and muscle soreness but also for multiple sclerosis. CBD pain relief balms are applied topically and penetrate the top layer of skin for quick relief rather than passing through and penetrating the bloodstream. Hence, there is no effective feeling of ‘being high.’

Due to the incredibly debilitating pain caused by chronic illnesses, pain relieving remedies like steroids and pills have a long usage history for each suffering patient. This leaves them open to undesirable side effects. This is where cannabis – through its naturally present medicinal properties offers effective relief and limited to none side effects. Being easy to use, providing fast relief, allowing to address pain areas directly, non-intoxicating properties, and having virtually no side effects makes the CBD Pain relief balms very popular. This is the exact reason why first-time patients open up to the medicinal values of cannabis through a simple and effective product line of pain relief balms.

Cannabis has been used medicinally for quite some time now. They are known to produce healing effects on pain and chronic illnesses. Advantages of CBD pain relief balms are the result of the formulation of cannabis oil extracts and extracts of various other medicinal herbs. It not only infuses the effective qualities of cannabis but also qualities from different herbal plants. Being carefully formulated, this super blend relieves sore muscles and painful joints without irritating the skin. Add to the ease of usage and direct application to a pain point – CBD pain relief balms are mild enough for sensitive skin and strong enough to do the job effectively.  For example, if harboring a severe shoulder pain, CBD pain relief balms are much more effective than CBD Oil due to the direct application on the shoulder. The CBD in the pain relief balm binds with the receptors of the skin for a more localized action. .

To read more on topics like this, check out the health category.

How Artificial Intelligence be Beneficial in Healthcare

More and more hospitals and healthcare providers adapt to the continuous advancement of technology. They find its usefulness in examining and analyzing patients’ data.

Here are some factors how an artificial intelligence can be beneficial in the healthcare industry.

1. AI software may pick up on information that healthcare practitioners may miss. 

One reason why the rise of artificial intelligence in healthcare is bringing an impact is because of its accuracy. An artificial intelligence software provides accurate information that some healthcare practitioners may miss. These necessary Information will help doctors identify the correct diagnosis to their patients.

Because doctors are human and prone to overlooking crucial information, the rise of artificial intelligence is set to change the healthcare industry in a positive way

2. You may be able to self diagnose yourself through apps

In the future you may be able to use an electronic system to diagnose yourself of common illnesses such as influenza, from the comfort of your home. As systems are currently being developed that will use information such as your temperature and heart rate, in order to help individuals diagnose themselves safely and effectively from home.

Such technology will change the world as individuals who aren’t able to visit a doctor in person due to their geographic location, financial circumstances or a lack of available doctors on a particular day, will still be able to check and treat their illnesses.

3. Surgical procedures will become safer as a result of the rise of AI in the healthcare sector 

As each year passes, surgical procedures performed by AI robots are becoming common and is expected to be involved in majority of surgical operations in the future especially on complex ones such as brain and spinal surgeries asAI robots’ steady hand may be a far more reliable tool than a human surgeon’s hand.

4. Healthcare visits may become cheaper as a result of AI

As healthcare practitioners will be able to diagnose their patients quicker than ever before as a direct result of being able to use AI as part of their jobs, healthcare visits such as doctors appointments should become cheaper and more affordable..

Better yet, as surgical operations will become more routine as a result of AI, surgery may also become a lot cheaper than it currently is. As a result more individuals around the world will be able to afford a high quality of healthcare, which is great news.

5. AI will be used in research to cure illnesses and diseases.

AI’s ability to assess data faster, it will be commonly being used to find cure for illnesses and diseases such as cancer.

The future of AI in the healthcare sector is bright and is set to change the healthcare sector for the better in the decades to come.

To read more on topics like this, check out the health category.

The Truth About Tanning and Sun Exposure

When the weather gets warmer and the days get longer, you may want to spend more time outside. Perhaps you’re looking forward to the sun-kissed glow of a fresh tan after a relaxing day on the beach. But before you go, there are a few things you should know about sun exposure. The truth is, it’s not that healthy.

Suntanning Risks

Bronzed skin may look good, but suntanning comes with risks. The sun emits ultraviolet radiation. Two particular types — UVA and UVB — affect your skin.

What is tanning anyway?

Have you ever wondered what makes your skin darken in the sun? Well, it happens because when your skin is exposed to the sun’s UVA rays, skin pigment (melanin) changes to a darker shade. Getting tanned is actually a sign of skin damage.

What are the risks to suntanning?

Exposure to the sun’s UV rays can result in health problems such as:

  • Early-onset skin aging
  • Skin cancers like melanoma
  • Thick, scaly patches of skin called actinic keratosis
  • Eye problems, such as cataracts
  • A weakened immune system

Skin Conditions and the Sun

If you have a chronic skin condition like eczema, make sure it’s under control. Medicine is often much cheaper in countries outside the U.S., so you can find medications like ELIDEL Cream (pimecrolimus) through a referral site like Canada Drug Warehouse.

Interestingly, UVB exposure is effective in treating psoriasis, another chronic skin condition. However, if you have psoriasis, don’t simply go out and stand in the sun! Consult with your doctor first. You may then be referred to as phototherapy (light therapy), which should be done in a clinic.

According to the National Eczema Society, some types of eczema can be improved by sun exposure, while other types of eczema are aggravated by it. People with eczema should protect their skin with sunscreen as well. Talk to your doctor about how you can best protect your own unique skin.

Sun Protection

Sun-related health concerns sound scary whether you have a pre-existing skin condition or not, but you don’t need to hide indoors for the entire summer. Simple actions can protect your skin:

  1. Wear light, protective clothing, including a wide-brimmed hat and long-sleeved shirt. To keep you cool, wear light colors.
  2. Put on sunglasses that protect against UVA and UVB rays.
  3. Buy a sunscreen with an SPF (sun protective factor) rating of 15 or higher. Apply sunscreen 20-30 minutes before going outside, and re-apply at least once every two hours.
  4. Avoid the sun when it is strongest, which is between 10 AM and 4 PM.

People with fair skin should use SPF 30 or higher sunscreen to be extra safe.

Tanning Alternatives

Unfortunately, indoor tanning beds aren’t safer than tanning outside. They can also expose you to UV rays and damage your skin. In fact, tanning beds may expose you to even more UVA rays than the sun. Getting a “base tan” before heading outside for a tanning session won’t protect you from the sun either. Young people are at an even higher risk of developing melanoma.

Tanning pills are available to change the pigment of your skin, but they may be dangerous and are not approved by the Food and Drug Administration (FDA). However, DHA, a chemical used in tanning lotions and gels, is approved by the FDA. Just be careful not to let the substances enter your nose, mouth, and eyes. And remember than sunless tanners do not protect you from UV rays.

Your skin is the largest organ of your body and protects you from the outdoor elements. Make sure you take care of it so you can look and feel good for many years to come.

To read more on topics like this, check out the health category.

5 Ways To Quiet Your Inner Bully And Develop Self-Love

Sometimes, our worst criticism comes from ourselves: “You look fat in that shirt.” “You’re going to fail this project.” “You’re not good enough.” And yet, if we spoke like that to others like that, it would be considered bullying.

Patterns of negative self-talk occur when judgements and criticisms are embed in your brain over and over again, often beginning at a young age. Your inner bully thus becomes well-versed in shaming and blaming and you start believing those words as truth.

When you consistently put yourself down like that, you limit your own potential, growth and happiness. It can trap you in unsatisfying jobs and dead-end relationships because you believe you’re not good enough to receive better. Obsessive and harmful self-talk can also lead to a spiral of depression, anxiety and burnout.

It’s time to silence the inner bully, stop putting yourself down and show yourself love, kindness and compassion, just as you would for others. Here are 5 ways how:

  1. Identify the inner bully. One of the first and most important steps is separating your inner critic from the truth. This can be tricky to do as we are conditioned to automatically believe what it says without questioning it. Use mindfulness to observe when the negative self-talk is happening and neutrally acknowledge its presence. You can even give the inner bully a name or an appearance to help you create space between you and the judgements.
  2. Thank it for what it has to say. Sometimes, our inner critic has positive intentions. It wants to keep us safe from perceived harm, disappointment or rejection. Like a paranoid but well-meaning grandma, it resists unfamiliar or unpredictable situations like the plague, but is only doing so to keep you “safe” and protect you from potential failure. The best thing to do in this case is to say to your inner bully, “Thank you for your thoughts. I appreciate that you’re trying to keep me safe. I can take it from here.”
  3. Replace it with a positive affirmation. Changing your language—particularly when your inner bully has been alive and kicking for a long time—is not easy, but it can be done. Replace the self-criticism of “I can’t do anything right” to “I’m growing and learning everyday” or the negative thought of “I’m a failure” to “I’m not good at this… yet!” Be mindful of the language you use with yourself with and dismantle them one by one with positive or neutral affirmations instead; what you think about yourself, you will become.
  4. Allow yourself to be imperfect. Our inner bully tends to be the loudest when we do or say something that is considered “imperfect.” But the truth is, no one alive on this planet is, and that is the beauty of being human—you are making mistakes and learning and growing everyday. So, embrace your imperfections. Give yourself permission to try and to fail. Tell your inner critic “I’m only human.” Mistakes are allowed and expected.
  5. Seek support when you need it. If you are having trouble breaking the cycle of negative self-talk, remember that you are not alone and that it deserves attention and support. Speaking to a trusted friend can help, and even asking those close to you what they love about you can help boost your self-confidence. A licensed therapist can also make a huge difference in the way you speak to yourself. BetterHelp.com provides affordable, confidential and easily accessible counselling services with professionals who can readily support you to a healthier, happier you.

While your inner bully may not entirely go away, the good news is that it can be regulated and controlled using the steps above. Remember that you do not have to believe what it says and that often it is only trying to protect you in its own irrational way. You have the power to take back control of your own life and focus on loving, positive thoughts about yourself instead.

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

How to Protect Skin All Year Round

Exposing your skin to the sun has its benefits. It gives our body vitamin D which helps in absorbing calcium. However, too much exposure can do you more harm than good as the sun’s UV rays can cause skin cancer and is the number one reason for damaged skin. If you’re interested in learning how to protect your skin all year round, you’ve come to the right place.

How to protect skin:

1. Purchase multiple bottles of sunscreen 

To ensure that you’re never caught without sunscreen, it’s well worth purchasing several bottles of sunscreen, instead of relying on a single bottle. As an example, you can’t go wrong placing a bottle of sunscreen in your car’s glove box. If the sun comes out while you’re driving, you’ll be able to stop, pull over and apply your sunscreen.

You may even be interested in carrying around a leak proof, spill proof travel sized bottle of sunscreen in your handbag. Keeping your skin protected from the sun’s harmful rays will help you reduce crepey skin and avoid other skin diseases.

2. Purchase a portable sun shade, tent or parasol to protect yourself in summer 

In order to be able to enjoy the great outdoors and to spend warm summer days at your local beach, park or lake, it’s well worth purchasing a portable sun shade, tent or parasol, which will help protect your skin from the sun’s harmful UV rays in the warm summer months!

3. Avoid spending time outdoors during the hottest part of the day

As an example, it’s far wiser to go swimming at 10am or 4pm in summer, than to go swimming between 12pm and 2pm, when the sun is at its strongest. So it’s a great idea to make the effort to plan out your activities so that you’ll avoid spending the hottest part of your days outdoors. Especially in summer, when temperatures can skyrocket and the sun’s UV rays are extremely strong.

4. Wear make up that contains SPF protection

Did you know that it’s possible to purchase makeup such as foundation and concealer which features SPF protection? While you should still top off your makeup look with sunscreen, it’s also a great idea to double up your sun protection and to purchase make up productions which offer SPF protection. As your skin needs as much protection from the sun as possible.

5. Use an after sun lotion after spending extended periods of time in the sun

If you spend extended periods of time in the sun, it’s a smart idea to use an after sun lotion or gel, which features soothing ingredients such as aloe vera, to replenish your skin’s nutrients.

6. Don’t be afraid to cover up on hot days

While your first instinct may be to start wearing shorts, singlets and dresses, the second that summer arrives, it’s a smart idea to cover up your arms and legs on hot days. At least during the hottest time of the day. As an example, you may want to pop a cotton long sleeved blouse over your favourite summer dress from 10am to 2pm during summer to protect your arms from the sun.

Or you may want to pop a rash vest over your bathing suit when you swim, paddle board, snorkel or surf, during the warm summer months. Just be sure to choose cover ups which feature breathable materials.

Now you have no excuse not to protect your skin from sun damage all year round! As all six of the skin protection tips above are well worth testing out for yourself.

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