5 Warning Signs Your Friendship Could Be Toxic

When it comes to toxic relationships, friendships aren’t usually the first thing on peoples’ minds. While romantic relationships and family ties hold lots of toxic potential, friendships aren’t always in the clear. In fact, friendships often have a lot of room for toxicity, and it can easily go unnoticed. Everyone deserves healthy, fulfilling friendships in their lives. And finding them might involve reassessing some of the pals you’ve had around for a while and vetting new ones a bit more carefully. Toxicity can take many forms, and just like you don’t need to stand for toxicity in romantic relationships, you don’t have to take it in friendships, either. Friendships are supposed to serve both of your lives and fulfill you. If you’re no longer sharing good times and having genuine fun together, it might be time to take a closer look at some of the signs you could be stuck in a toxic friendship. 1. Your Friendship Is One Sided Friendship is supposed to be a two-way street, and if you feel like you’re the only one giving, that’s a problem. If they’re constantly asking you for things, relying on you and taking your mental energy, all while never asking you about your life and feelings, it can cause fatigue and feelings of loneliness. This also applies to friends who never reach out and expect you to do all the planning and legwork for them. Your friend should be excited to see you and motivated to make plans just like you are, and leaving all the support and planning to you is unfair. Everybody has tough times or busy patches where they’re less available to give, but if this is the permanent state of affairs, you might want to talk with your friend about the situation at hand. 2. Boundaries Are Disrespected or Nonexistent Plenty of friendships are excessively close, and if that makes both of you happy, carry on! But even the tightest of healthy friendships have boundaries established. There’s a difference between being open, honest and close and having no boundaries. If your friend routinely makes you uncomfortable or ignores you when you communicate your discomfort with a specific action, they are violating your boundaries. If you don’t mind your friend showing up at your place unannounced, then them doing that is no big deal. However, if you’ve asked them not to and they continue to do so, that’s not fair to you. 3. You’re Constantly in Competition Contrary to popular belief — especially regarding female friendships — there is no need to be catty, jealous or competitive with your friends. There’s nothing wrong with a bit of healthy competition, but if you and your friend constantly feel the need to one-up each other or fall into the cycle of seeing one another’s success as your own failures, toxicity could be afoot. There is room for everyone to be successful and happy, and friends should celebrate each others’ victories, not secretly revel in their failures. If this sounds like your situation, you might have a bit of work to do. 4. They’re Unreliable One of the easiest ways to spot a bad friend is realizing they never come through for you. If your friend constantly counts on you, but you can never truly count on them, you might want to ask yourself what you even get out of your friendship.  Having a friend who fails to show up, forgets plans and generally doesn't respect your time can be more work than reward. 5. Dishonesty Is Common People have their reasons for telling a little white lie here and there, and whether you’re okay with that is up to you, but constant and exaggerated dishonesty can be deceptive and unproductive to genuine connection. People can lie for sympathy, to get out of responsibilities or simply out of compulsion.  Or, perhaps you’re finding yourself a bit dishonest with your friend because you don’t feel comfortable sharing things with them. Regardless, if you’re uncomfortable with their dishonesty or their place in your life, you might not be in a friendship that’s serving you. What to Do? If you know your friend is toxic, but you’re stuck on what to do, it’s important to remember to put yourself first and prioritize your needs. Take things at your own pace. If lists tend to help, you can make a pros and cons list of whether you want to let your friend go or address your issues together. Whether you talk with your friend or cut them out will depend on the situation at hand and your history with the friend in question. Only you can decide what’s best for you. The conversation or process will be hard, but you deserve to protect your mental health.  Toxic relationships are never fun, and although you might be in a tough position, you have the strength and skills to power on and make it through.

After you brought home your first baby, you adjusted to the joys and challenges of new parenthood. You got to snuggle them as they fell asleep in their arms and watch their first smiles. You also lost sleep because of their feeding schedule and got frustrated when you couldn’t figure out how to make them stop crying. At some point, it all faded away as your child grew, and now you’re wondering if it’s time to get pregnant again. When you’re not imagining ten tiny little fingers grasping your thumb or big eyes looking up at you in wonder, it’s smart to think realistically about expanding your family. Check out the pros and cons of having a second child to discover if this is the right time to introduce another baby into the world. https://youtu.be/lbTsTACrC04 Pro: They’ll Never Be Alone Even though having your first baby introduced many new joys into your life, it also makes parents imagine new worst-case scenarios. What happens if you pass away and your child is alone? What if they grow up as a lonely kid because their parents both work full-time and there’s no one home when they get off the school bus? Having a second child means there’s a better chance of your children always having family around. If something were to happen to you or your partner, they’d have each other to get through the tough times and enjoy life more. Con: You’ll Become Even More Tired Newborns are sweet, but they’re also a lot of work. When you’re raising a newborn and a toddler, you’ll experience a new kind of exhaustion that you’ve never experienced before. After you’re up all night feeding your new baby, your toddler will still need you to help them get ready, eat breakfast and stay entertained throughout the day. Double the kids means double the responsibilities. Whether you’ll raise them alone or with your partner, prepare for less energy after sleepless nights and busy days. Pro: Second Pregnancies Are Typically Easier For most women, their second pregnancies are easier than their first. You know what to expect this time, which makes everything less stressful from the start. Labor may be different as well. Second-time moms spend an average of six hours in labor compared to first-time moms, who deal with contractions and push for an average of nine hours. Con: You’ll Split Your Time Another member of your family means you’ll have to split your time differently. Your first child may get jealous of their little brother or sister as they get used to not being the center of attention. You’ll also have less time to devote to yourself and your hobbies because two kids require all of your attention. Many marriages also report experiencing rocky periods as their families grow. You and your partner may deal with increased stress over parenting preferences or how little time you get to be alone. If you have these issues too, give yourself grace. As you form new routines and talk through new challenges with your partner, you’ll figure out a new lifestyle that works for everyone. Pro: You’ll Limit the Diaper Days Freshly wiped and powdered baby butts are adorable, but no one wants to feel stuck in the diaper days forever. If you wait too long, you may have to go through years of diapers as your kids grow up. Having a second child while your first is still young will limit how long you deal with wipes and rashes. Plus, they’ll have a buddy while they learn about the world of potty training together. Con: More Kids Means More Money Another kid means you’ll have hospital bills and doctor’s office checkups to pay for. You’ll also have to put more money aside for their college fund or even private grade school fees if that’s what you choose to do for their education. In the U.S., it costs around $233,610 on average to raise a child, which doesn’t include the price of sending them to college. The financial obligations that come with a bigger family are sometimes the most significant factors when parents decide to have their second child or not. Pro: You’ll Make More Memories As you watch your children grow up, you’ll make more memories you’ll treasure forever. You’ll snap pictures of them doing things together, hear them laughing while they play by themselves, form inside jokes together and experience twice the love. Con: You’re Now a Referee On the flip side of all that love, you’ll become the household referee. Introducing a new sibling opens a future of arguments over everything from sharing toys to making weird faces at each other. Part of parenting means sometimes you’re the good cop, and other times you’re the bad cop. You’ll get a crash course in learning that you can’t make everyone happy all the time, and that’s okay. Take Your Time Getting pregnant again is a big decision to make. Take your time weighing these pros and cons, plus any others specific to your situation. You’ll come to the right conclusion and enjoy a bright future with your family either way.

How does one lead a more mindful life? It’s all about how you focus on each individual moment. You’re likely occupied with work, kids and commitments that require your full attention. These life events create stress and anxiety that impact your perspective. Eventually, you don’t have much room left for yourself.  Fortunately, it’s possible to learn how to take your time. Here’s how to be more mindful daily. 1. Create a Daily Routine A daily mindfulness routine can help you become more focused on every moment. Even if you meditate for five minutes, you’ll be able to achieve a mindful outlook. When you wake up, it’s essential not to hit snooze or use your phone. Instead, you should aim for a peaceful and quiet start. For example, you could practice meditation for a set time. You can then brush your teeth, take a shower and complete other tasks. It’s necessary to stick to a similar routine throughout your day if you want to remain mindful. As a result, you should be able to train your mind to concentrate on moments as they come. You should also make an effort to set daily intentions. When you wake up, it’s crucial to think about what you want to achieve. Goals may help, but it’s far more effective to create intentions. That’s because they focus on what you want to contribute to yourself and others today rather than what you want to be eventually. A mindfulness routine with intentions will help you learn how to be more mindful. 2. Breathe Through All Moments Here’s an effective way to stay mindful. Before you encounter a situation where you need to focus, it’s helpful to take a few deep breaths. For instance, you can complete a more meaningful workout if you start with silence. You can even use this method as you wait to pay for your groceries. These techniques work because consistent and calculated breaths help us stay grounded. If you let yourself focus on how air flows throughout your body, it’s a lot easier to focus on your current state. You can avoid stress- and anxiety-related feelings related to worry about other tasks that aren’t immediately relevant. 3. Let Your Mind Wander It’s okay to let your mind wander on your path to increased mindfulness. In fact, it’s smart if you do. Our minds naturally like to think about various thoughts. It’s how you reign back your mind that matters. As soon as you realize that your mind has wandered, it’s best to refocus gently. You may even be able to become a more creative thinker if you allow your mind to wander. Don’t feel like you’ve failed yourself when your mind goes to another place as you meditate. You’ll become more mindful as you train your brain to come back. 4. Stick With Certain Patterns Here’s how to be more mindful consistently. Your daily mindfulness routine and intentions can only work if you implement patterns. This way, you’re more likely to stick with mindfulness overall. Remember that repeated actions can help you fall more deeply into a habit. For instance, try an “if this, then that” approach. If you receive an email, then you’ll take a breath before you respond. It should soon become second nature to pause before specific moments. Use this tactic throughout your day so that you can take a more peaceful approach. 5. Pay Attention to Tasks This step may seem obvious, but it’s important to remember as you navigate your mindfulness journey. The tasks you face throughout your day shouldn’t pass by without notice. Instead, you should take some time to complete your to-do list with purpose. That’s essential for a mindful life. Think about your actions as you clean your room, for example. Use your senses to feel that experience. You may discover that you don’t mind certain monotonous duties as much as you thought you did. Mindfulness requires you to be present for every moment, whether it’s truly important or not. You can do a similar mindfulness exercise when you eat. If you struggle with poor habits, it’s necessary to find a way to eat with purpose. As you eat mindfully, it’ll be easier to create beneficial, attentive responses that lead to a healthier lifestyle. No more late-night binges. Use These Tips to Pursue a Mindful Lifestyle You can learn how to be more mindful through these actions. It may take some time before this becomes second nature to you. With a little effort and purpose, you can enjoy a conscious and present lifestyle.

If you watch crime TV shows, you frequently hear perpetrators referred to as sociopaths or psychopaths. You may have used the terms yourself — but do you know what they mean?  Are sociopathy and psychopathy mental illnesses or immutable personality traits? How can you tell the difference between a sociopath and a psychopath? Here’s more information on these traits and five clues for telling the difference.  What Are Sociopathy and Psychopathy? Are They Mental Disorders? When people talk about sociopaths, they frequently refer to someone with antisocial personality disorder. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) identifies such individuals as having impairments in self and interpersonal functioning characterized by a lack of empathy and intimacy. They manifest manipulativeness, deceitfulness, callousness and hostility, and they behave irresponsibly and impulsively, often taking risks.  Psychopathy isn’t defined as a distinct disorder. However, people frequently referred to as psychopaths in news reports and popular culture often display traits of narcissistic personality disorder and antisocial personality disorder.  What Traits Do the Two Share? When discussing the difference between a sociopath and a psychopath, it’s vital to know the traits those with antisocial personality disorder share:  A disregard for laws and social mores: They think the rules don’t apply to them or rationalize breaking the law. Disregard for the others’ rights: People with this disorder don’t care who they hurt as long as they achieve their aims. A failure to feel remorse or guilt: Apologies aren’t part of their repertoire — unless the words “I’m sorry” further their selfish aims. A tendency to display violent or aggressive behavior: Because they disregard other people’s rights and the law, they have little problem crossing the line between saying “hey” and slugging the person who stepped on their toe.  5 Clues to Tell the Difference Although the sociopath and psychopath share many similarities, they also have distinct differences. To find out which you might be dealing with, look to the following five clues.  1. Sociopaths Let You Know They Don’t Care — Psychopaths Manipulate Sociopaths don’t care how they hurt others — and they often brag about this fact. These are the folks who boast about making “conquests” with partners and then disparaging them.  Psychopaths, conversely, know they can achieve their aims more effectively if you think that they care. They’ll lie to you and tell you you're exclusive — while promising the same to four other partners.  2. Sociopaths Act Impulsively — Psychopaths Plan  Both sociopaths and psychopaths often commit criminal acts. However, when a sociopath crosses the law, their recklessness is to blame. They may think little of driving drunk or knifing someone in a bar fight but will play the victim when caught.  Psychopaths don’t want to get caught, and they plan their criminal activities carefully. Instead of storming into a bank with a gun, they’ll walk through the front door with a well-polished resume. Then, they begin to embezzle funds when they gain sufficient trust.  3. Sociopaths Rage — Narcissists Maintain a Facade Sociopaths often let anger drive their behavior. If you spend time with them, you can sense the rage boiling below the surface, and you might know what buttons to push to make it erupt.  However, psychopaths will smile and hug you before stabbing you in the back — after ascertaining no one will catch them in the act. They have superficial charm — think of serial killer Ted Bundy with his broken-arm ruse.  4. Sociopaths Form Attachments — Psychopaths Form Shallow Relationships Sociopaths try to form attachments with others, but they can drag those who enter relationships with them down a dangerous path. They may snap and harm the other in a fit of rage or force their partner to accompany their criminal schemes. Picture the abusive spouse who beats his loved one bloody while claiming to love them.  Psychopaths seem incapable of forming anything but shallow relationships. They may form friendships or even marry to keep up a facade of normalcy. However, they keep their genuine selves hidden even from their spouses. Think of how Dennis Raider’s, aka BTK’s, wife and children didn’t know about his sadistic murder sprees.  5. Sociopaths Disregard Safety — Psychopaths Minimize Their Risk  Sociopaths frequently disregard their safety and that of others. They may use firearms in an unsafe manner, endangering themselves and everyone in their vicinity.  Conversely, psychopaths minimize risk to themselves. While they aren’t opposed to using a weapon to further their aims, they’ll wear eye and ear protection.  Look to These 5 Clues to Tell the Difference Between a Sociopath and a Psychopath It can be challenging to tell the difference between a sociopath and a psychopath because the two share many traits. However, by noting the differences above, you can correctly label the brands of deviance you observe. 

It’s not easy to find ways to style your short hair – while ladies with longer locks can achieve almost any look, those with pixie cuts often struggle. Fortunately, you no longer need to grow out your hair to accomplish those same options. With some bobby pins and hair spray, you can rock a gorgeous updo. Take a look at these tips on how to do an updo for short hair. 1. Work With a Scarf Here’s a trick for those trendy pixie cuts. While you may not be able to braid or pin your hair, you can still try an updo look with some accessories. The bandanas and scarves from the ‘00s have made a massive comeback – and news flash, they look beautiful when worn with a pixie cut! If you want to aim for a more refined style, try a headband. You can use one to push back your hair to create a sleeker appearance that’s perfect for an event. When you need a little volume, try a thin headband toward the center of your head. This trick pushes up the hair to mimic more body. 2. Go for Half-Up Half-Down If you have chin-length hair, you can gather those layers to rock a cute half-up half-down look. This style helps to pull hair away from the face, so it’s super useful for warmer weather. Plus, if you like to sport bangs, this choice definitely compliments them. Run your hands through the upper part of your hair to gather enough for a small bun. Then, secure this section with a hair tie. The rest of your hair should fall as it normally does. The result? An adorable, casual look that’s ideal for everyday wear. 3. Do a Low Ponytail It’s true that high ponytails can look super voluminous, but you shouldn’t shy away from a low ponytail. On short hair, this option creates a more modern appearance that you can dress up for a night out with friends. To achieve that super sleek style, use a shine serum before you blowdry. Use a brush as you gather your hair so that it’s as flat as possible. Then, secure it with a hair tie at the nape of your neck. If you have bangs, be sure to sweep them to the side so that they look more uniform. As always, use a few bobby pins if needed. 4. Try a Braided Bun Often, women with long hair love to rock a pair of braids. They’re cute and fun, and not to mention perfect for summer. If you’ve never tried to accomplish this style with short hair, here are a few pointers. The key? Use a texturizing spray for added depth and hold. After you apply your chosen product, It’s crucial to gather your hair on top of your head to start the braid. It won’t do you any good to begin at the bottom. Continue to braid each side until you reach the nape of your neck. Then, gather up the leftover pieces and twist into a messy bun. Feel free to insert a few bobby pins to secure any fly aways if you want a smoother look. 5. Create Two Stacked Knots When you don’t have enough hair to build a bun, go for knots instead. This style often works best for hair that’s between lengths, since it’s a little longer. It’s incredibly easy to achieve – and you can even get creative. Be sure to grab some mini hair ties for this style. You can create a series of stacked knots from the top to the bottom of your head. Section your hair into two or three parts, whatever makes the most sense for your amount of hair. Simply tie the hair into different knots. You can also try this style on either side on the top of your head. Use These Tricks to Style Short Hair If you want to know how to do an updo for short hair, try these tricks! You can incorporate these updo styles into your hair routine.

While we all know skirts can bring a fun, girly flair to an outfit, there’s so much more potential than meets the eye.  If you have an old favorite skirt in your closet that’s going unworn, or maybe even some new beauties that you’re having trouble placing in your everyday wardrobe, there are plenty of creative ways to style skirts. Let’s talk shapes: it might be worth considering what kind of skirts you gravitate towards. If you notice that your closet is filled with mini skirts you never wear, try going maxi for a change! You can even have a clothing swap or borrow pieces from a friend that inspire you to see how you feel in them.  Sometimes all you need to change up your look and feel refreshed is a new length or shape. Some of these ideas may be a bit unconventional, but taking fashion risks is part of the fun in finding your style! Feel free to experiment! Go Simple Especially if you’re trying to get a feel for a new skirt you’re having trouble placing in outfits, sometimes the best way to get your feet wet is to go as simple as possible. Try a neutral blouse or t-shirt with it and not too many accessories. Really let it be the star of the show! Play With Vintage Silhouettes Different skirt shapes and lengths will offer different silhouettes, but that’s the beauty of it! Especially if you’re working with fuller, more high-waisted skirts, it might be a no-brainer to go for that cute fifties inspired outfit.  Even accessories can take your look back in time — think cute hair ribbons and lace socks! Long, flowing maxis are also the perfect opportunity to call it back to the sixties or the nineties. Pair them with crop tops, sandals and flowing hair for a sweet Woodstock aesthetic, or with chunky boots and a cardigan to take it back to the nineties.  Go Full Tomboy Nearly any skirt can work for a cute, tomboy look. I’m talking baggy t-shirts, sneakers, jean jackets and messy hair. The juxtaposition of a masculine look with a skirt thrown in the mix is exciting and unexpected! Punk it Out In the same vein as the tomboy look, you could always go full-fledged punk rock. If the skirt you’re working with is a dark or muted neutral color, it’s a perfect opportunity to dip into the darker side of things. Break out the chunky boots or Doc Martens, lay that eyeliner on thick and toss on your favorite band’s tour shirt! Style is all about having fun. Wear a Dress as a Skirt One of my favorite hacks to get the most mileage out of every item in your closet is wearing pieces in unexpected ways. Wearing clothes multiple ways is often a technique used by people who have capsule wardrobes, but I think everyone can benefit from finding new and exciting uses for the things they love. Layering a t-shirt or sweater over a dress can turn your favorite frock into a cute skirt easily, and can even spice up the dress for you by giving it a new life in your closet! Go Monochrome If you’re having trouble deciding how to style a skirt, a head-to-toe monochrome outfit is a funky yet put-together option. Monochrome works for any color, whether you’re rocking all black everything or shining in a bright and bold red. A tip for monochrome is not to get too caught up in exact color matching. A little hue variation can be nice! If your whole outfit is yellow from top to bottom, your socks don’t need to be the exact same tone as your blouse. Rocking a skirt in a new and creative way is all about bringing your own flair and confidence to whatever you’re wearing. Whether you’re going sweet and simple or popping on a dark lip for your goth transformation, trying a new look is something to celebrate!

Women may bleed during and after sex for many reasons. If you experience this condition, you're probably looking for answers on what's happening and if you should visit a doctor. It can be scary to spot and not know why. Before you start to stress, however, learn about what causes a girl to bleed during intercourse and what you can do about it. An Infection Certain sexually transmitted infections (STIs), such as chlamydia, trichomoniasis and gonorrhea, create inflammation, causing surface blood vessels to swell and burst easily. Do you have other symptoms, such as: ItchingBurningVaginal dischargePainful urination If so, you may need to visit your doctor for an STI screening. You can also ask your partner to get tested with you. Fortunately, antibiotics can treat and cure all three infections listed above. Pelvic inflammatory disease (PID), an infection typically caused by sexually transmitted bacteria spreading from the vagina to the uterus, ovaries or fallopian tubes, can also cause bleeding. Do you experience pain in your lower abdomen or pelvis? Have you had a fever? If so, schedule an appointment with your doctor and discuss your concerns. If you have PID, your care provider can prescribe a combination of antibiotics. Vaginal Dryness We've all been there—it's getting hot and heavy, yet your body doesn't seem quite ready. Vaginal dryness is an issue all women have faced, and it can be brought on by several causes, including: StressSmokingVigorous exerciseCertain medications Without proper lubrication, excessive friction during sex can lead to bleeding. If this is the case, grab some of your favorite lube and make it a part of foreplay. You can find plenty of options to choose from, including products that warm and tingle. Another cause of dryness is atrophic vaginitis, a condition where the vaginal walls become thin, dry and inflamed. Atrophic vaginitis occurs when estrogen levels fall, a common manifestation of menopause. One way to ease symptoms is to avoid scent-heavy soaps and perfumes and use a water-soluble lube during intercourse. Your doctor may be able to prescribe hormone replacement therapy, too, a tablet, gel or patch that can supply estrogen to the body. Endometriosis Endometriosis is a condition where the tissue similar to the lining of the uterus is outside of the uterus, causing a chronic inflammatory reaction. This issue affects around 10% of girls during their reproductive years—about 176 million women worldwide. Beyond bleeding during intercourse, do you experience symptoms like pain during sex and periods, pelvic tenderness or fatigue? If so, schedule an appointment to speak with your doctor. While there's no known cure for this disorder, you can treat it with medication. Experts say you can also manage pain by using a heating pad, taking warm baths and staying hydrated. Benign Polyps Benign growths on the cervix or uterus are a common cause of bleeding during intercourse. These polyps are typically red or violet and rich in capillaries, meaning they bleed easily when touched. The majority of these growths are benign, and they can sometimes disappear spontaneously. In rare cases, these polyps can develop into cancer. Talk to your doctor about your concerns and the possibility of surgical removal, a process that is very easy and relatively painless. Your care provider can check for these growths during a routine examination, and they may order a pelvic ultrasound or hysterosalpingogram, an exam using an x-ray. Cervical Ectropion Cervical ectropion, also known as cervical erosion, occurs when cells inside the cervical canal are present on the outside. This condition stems from hormonal changes, such as pregnancy or being on the pill. Beyond bleeding during or after sex, you may notice discharge and abdominal pain. For most women, this condition doesn't cause problems and goes away by itself without treatment. If you experience issues with these symptoms, however, talk to your doctor about treatment options. Most health professionals will use heat to harden the soft cells and stop them from bleeding, a procedure you can get at a colposcopy clinic. How to Treat Bleeding During Intercourse What causes a girl to bleed during intercourse? It could be many reasons. Fortunately, you can take charge of your sex life by adding new products to the bedroom and scheduling a visit with your doctor. Be sure to talk with your partner about the condition, too. While it can be difficult to discuss certain topics, especially in a new relationship, communication is key to staying healthy. Before you start the conversation, consider what points you want to talk about. You can have a more meaningful chat if you can adequately explain your concerns.

If you grew up in a dysfunctional family, the echoes of your childhood experiences could poison your adult existence. You might develop one or many psychological disorders that interfere with your success at work and in relationships. When you are around people who didn’t experience such trauma, you can feel like a stranger in a strange land.  How can you heal from a dysfunctional family? The process takes considerable time and effort — after all, you probably spent at least 18 years enmeshed in maladaptive behaviors. However, by treating yourself with patience and love, adopting healthy coping mechanisms and seeking help, you can develop inner peace.  1. Distance Yourself  People who grow up in dysfunctional families often feel trapped as children. They depend on their caregivers for their basic needs, and running away can lead to tragic results like sex trafficking. According to the nonprofit Human Trafficking Search, of the millions of annual runaways, 800,000 fall prey to commercial sexual exploitation.  However, as an adult, you can carve a path forward that doesn’t involve your family. You might struggle with deciding whether to cut them off entirely, but if you maintain contact, do so from a safe distance. Limit your interactions with them and remember — you can now grab your keys and leave when family gatherings grow uncomfortable.  2. Build a New Support Network  Friends are the family you choose — select positive, uplifting ones. It’s also helpful to associate with others who have experienced similar dysfunction if they are actively working to overcome childhood trauma.  However, exercise caution to avoid trauma-bonding. In this unhealthy dynamic, you form an attachment with someone like an addict or alcoholic who reinforces maladaptive behaviors.  3. Educate Yourself About Dysfunctional Family Dynamics Fortunately, psychological research has made significant strides in identifying dysfunctional family patterns and the consequences children of such dynamics face. Read everything you can to gain insight into why your caregivers — and you — behave the way you do.  You can find numerous books on healing childhood trauma. Additionally, investigate online support groups. Members can often point you toward resources you might find helpful.  4. Tune Into YouTube Therapy Channels You can find dozens of high-quality YouTube channels hosted by professional psychologists and therapists. These resources are valuable, especially if you have migraines or similar health conditions that sometimes makes reading painful.  While only a licensed professional can diagnose you, you can seek expert videos that tackle issues like alcoholism or drug abuse that may plague you. Many offer advice on techniques that may help you heal.  5. Work on Emotional Regulation  Your efforts to heal from your dysfunctional family can backfire if you continue to express your emotions in the same way you learned in childhood. Maybe your father used anger to threaten you into submission, but when you vent frustration thus at work, you find yourself unemployed.  Work on labeling your emotions as you feel them. Are you irritated? Frightened? Once you identify the driving force, pause before you react. Your limbic system wants to respond in a learned pattern that’s maladaptive and leads to consequences like pink slips.  Use the space between the trigger and your response to consider the ramifications of your actions. Would you like it if someone similarly reacted to you? Is venting your spleen worth earning a reputation as the office Negative Nancy?  6. Try Meditation  Mindfulness meditation can be a potent technique for examining your inner world and understanding the forces that drive your behaviors. However, remain aware of the dangers. This practice will force you to look at aspects of yourself that might be negative — the truth can hurt, but it’s sometimes necessary for healing.  According to Dr. Deane H. Shapiro from the School of Medicine at the University of California, Irvine found that patients were more aware of their negative qualities after returning from a meditation retreat. You might realize that you participate in many of the same dysfunctional behaviors your caregivers did. Instead of beating yourself up, respect and embrace this new awareness and use it as a catalyst for lasting change.  7. Take Care of Your Body  If you don’t feel well, your emotional state will suffer. Plus, overindulging in substances like alcohol will cause changes in your neurotransmitter levels that can have a long-term impact on mood and behavior.  Eat a nutritious, plant-based diet full of magnesium-rich foods. Deficiency in this mineral can worsen symptoms of depression. Get regular exercise, and strive for seven to eight hours of sleep each night.  8. Find a Qualified, Competent Therapist  Finally, healing from your dysfunctional family often means seeking professional help. This intervention is vital if you endured long-term mental, physical or sexual abuse. If you don’t have health insurance coverage, look for clinics that offer care on a sliding-scale basis.  You can also avail yourself of counseling apps. These often cost a fraction of the price of traditional couch sessions and some offer limited in-person meetings along with unlimited talk and text support.  You Can Heal From Your Dysfunctional Family With Time and Love  Healing from your dysfunctional family will take time — you didn’t learn maladaptive behaviors overnight. However, with patience and effort, you can regain a healthy sense of self and way of functioning in the world. 

Fad diets can often sound appealing — mostly because they’re too good to be true. Many people would love to drop weight easily, quickly and simply, but it’s never that simple. Often, the methods of weight loss that fad diets promote is unhealthy and unsustainable. They cause more harm than good most times, and usually don’t follow through on their promises. Fad diets are methods of weight loss that heavily restrict your food intake, focus on a specific food or macronutrient and are usually popular for a short period of time. They’re sensational, but drastic. The Atkins diet, weight watchers and the keto diet are examples of fad diets, though there are many more. Lifestyle changes like vegetarian diets, veganism or going gluten-free due to an allergy or sensitivity are not fad diets, as they don’t actually restrict what you are allowed to eat beyond the exclusion of a few specific ingredients. Often, fad diets are restrictive and risky, offering quick, drastic results only after adhering to an unnatural and rigid set of guidelines that are difficult to maintain over a long period of time. Fad diets aren’t designed to last, or even provide lasting results. 1. You Lose Muscle, Not Fat One of the most problematic elements of fad dieting is the fact that the quick, drastic weight loss is often unhealthy weight reduction. While the number on the scale goes down, it might even be difficult to see and feel those changes within the body because you won’t lose the kind of weight you anticipated. Fad diets often focus on calorie and macronutrient deprivation, which tend to burn muscle, not fat. Especially if you’re dieting rather than exercising, or in such a calorie deficit that you go into starvation mode, your muscle could be the first thing you kiss goodbye.  2. They Make You Feel Sluggish When you deprive your body of the nutrients it needs, you will understandably become tired and sluggish more often. Food is fuel for your body, and when your focus is weight loss rather than fuel — causing you to restrict calories and important macronutrients — you can easily feel deprived. This is especially true of low carbohydrate diets. Carbohydrates are the main source of energy that the body relies on, and trying to function without them can lead to headaches, fatigue and even immune system compromise. While some fad diets claim that lack of protein actually makes you tired, there is simply no scientific evidence to support this. In fact, diets that force your body to rely on fat and protein for energy use even more energy in the process that it takes to convert those macronutrients.  Your body needs a sufficient amount of calories and a balanced macronutrient profile to provide you with the energy you need to live life. It’s as simple as that. 3. You’ll Likely Gain the Weight Back One of the hallmarks of fad dieting is the intense, restrictive nature of the meal plans you’re given. They’re difficult to stick to, as they leave you feeling hungry, tired and uncomfortable. With all these pitfalls, it’s no surprise that people can’t usually stay on fad diets for long. Even if you do lose weight on a fad diet, going off will likely bring it all back — in fact, many people gain more weight than they began with after stepping away from a fad diet. This is due in part to the impact fad diets often have on the metabolism. When you spend long periods of time restricting your food, your body adjusts to the low calorie intake even if it’s wildly unsustainable.  Restricting your diet heavily can even increase your cortisol levels, which, among other things, can cause heart issues and raise your sensitivity to weight gain. All this being said, returning to your regular diet after you're done with the fad can bring your previous weight back and then some. 4. They Might Risk Other Elements of Your Health Humans weren’t meant to heavily restrict diets and calories to the point of discomfort. When you’re not eating a balanced diet or a sufficient amount of calories, you’ll inevitably run the risk of doing serious damage to your health in other ways. Many higher fat and protein diets can raise your risk of things like heart disease and type 2 diabetes by increasing your intake of higher cholesterol and fatty foods. The keto diet is often known for this.  The damage you risk is often specific to whatever diet you choose, but restricting your intake of nutrients and calories, or increasing your intake of specific foods that perhaps aren’t natural to eat in large quantities can pose a threat to your overall health. Finding Balance Health and wellness will ultimately never come from a fad diet or a crash diet. The truth is, the long-lasting results you want will come from a healthy, balanced diet that makes you feel satisfied, with room for a bit of fun in moderation. You don’t need to deprive yourself, and you certainly don’t need to risk your physical and mental well being for weight loss. Eating a balanced diet that works for you is key. It’s the long game, but it’s certain to pay off tenfold.

You’re about to pick up that loaded barbell when you realize you don’t know what to do with your body. All beginners face this dilemma as they start to incorporate weightlifting into their fitness routines. It’s essential to take a pause and consider some tips before you hurt yourself. Pay attention to these weightlifting tips for women. 1. Never Skip a Warm-Up It’s always necessary to stretch out your muscles before any workout. Whether you plan to complete a 30-minute yoga session or a set of deadlifts, it’s never smart to start with cold, rigid muscles. Set aside at least 10 minutes to walk around a track and do a few pushups. As a result, your arms and legs will be ready for weightlifting. These steps can prevent potential sports injuries and increase your overall performance. You should also cool down with a similar routine after you complete your workout. This part should ensure that you won’t feel tight or sore later on. 2. Focus on Your Form Above all else, your form can make or break your weightlifting experience. If you don’t nail down the correct posture, you can suffer from different health issues. No one wants to deal with constant back pain. That’s why it’s crucial to master the squat. When you squat, you should push down on your heels. Make sure your chest stays straight and your shoulders hang back. If your chest sticks out a little, that’s alright. Your knees shouldn’t extend past your toes. Always check that you engage your core completely as you descend. 3. Find a Support System When you first start weightlifting, it’s easy to feel a little discouraged. It takes a lot of work to get to a point where you feel comfortable enough to pick up dozens of pounds. That’s where your friends can have an impact. The buddy system can be super helpful at the gym! Find people within your local weightlifting community that you can rely on for support. You could take a class or join a group to meet fellow gym-goers – or simply ask your friends to participate with you. This way, you can always rely on someone to keep you accountable and safe as you work out. 4. Don’t Go Too Overboard You may want to dive into an intense exercise, but it’s best to start small. You shouldn’t complete a ton of sets before you even have a handle on proper form. Before you increase your workload, be sure that you have the basics down. You can use a simple progression method to learn each new move that you come across. First, learn to do the exercise without any weight. Once you achieve the proper form, feel free to add weight little by little. Continue for a week or two until you’re entirely comfortable with the move. Then, add more weight. 5. Eat the Right Meals Your diet corresponds directly to your workout routine. If you don’t eat the right foods, you won’t be able to build muscle, no matter how many pounds you lift. When you’re away from the gym, make sure to create a meal plan with a lot of protein. Meats like chicken, salmon and beef can serve as a nutritious base. Other additions like quinoa and edamame are yummy sides. Remember to supplement every meal with plenty of water. You can also consume protein power to repair your muscles after a workout. Use These Weightlifting Tips for Women to Perfect Your Exercise Routine Before you venture into weightlifting, take note of these tips. This way, you can set yourself up for the best workout possible.