Low-Carb Meal Prep Ideas for a Keto-Friendly Week

Meal prep ideas are crucial for staying on track with a keto diet — a low-carb, high-fat eating plan. It’s designed to trigger ketosis, a state where the body burns fat for fuel instead of carbs. The keto diet has gained popularity for its potential benefits, including weight loss, improved energy levels and enhanced mental clarity. By preparing meals in advance, you ensure you have keto-friendly options readily available, helping you adhere to this diet’s strict macronutrient rations and avoid the temptation of high-carb foods. This practice is essential for anyone looking to fully embrace the keto lifestyle and reap its benefits. The Basics of Keto Meal Prep The key to this diet is foods like meats, high-fat dairy, certain nuts and low-carb vegetables. Meanwhile, you should avoid sugary foods, grains and high-carb fruits. Meal prep is vital for maintaining ketosis, as it guarantees immediate access to keto-friendly meals, helping prevent the temptation of off-plan foods. Successful meal prep involves careful planning, shopping for specific ingredients and cooking in batches. It ensures you always have the right balance of macronutrients ready to go, making it easier to stick to your keto goals and enjoy the diet’s benefits without the hassle. 1. Avocado Chicken Salad For a nutritious and delicious avocado chicken salad, you’ll need the following ingredients: Two cups of cooked and shredded chicken breast One ripe avocado, peeled and cubed One-half cup of diced celery One-fourth finely chopped red onion Two tablespoons chopped fresh cilantro (optional) Juice of one lime Salt and pepper A pinch of garlic powder Combine ingredients: In a large bowl, mix the shredded chicken, avocado cubes, diced celery, chopped red onion and cilantro. Dressing: Add the lime juice to the mixture. It adds flavor and helps keep the avocado from browning. Season with salt, pepper and garlic powder. Mix gently: Fold the ingredients together gently to ensure the avocado maintains its shape and the chicken stays tender. Chill: Refrigerate the salad for about 30 minutes before serving. Avocados are a vital ingredient in this salad, with plant-based fats that help fight inflammation and provide a wealth of antioxidants. These fats are good for your heart and are beneficial in absorbing other nutrients. The combination of lean protein from the chicken and the healthy fats from the avocado makes this salad full of nutrition and flavor. 2. Keto Cheese Crackers Delicious and crispy keto cheese crackers are one of many meal prep ideas that can satiate your late-night cravings. Here are the ingredients you’ll need: Two cups shredded mozzarella cheese One cup of almond flour One egg One-half teaspoon salt One-half teaspoon garlic powder One-half teaspoon paprika (optional for a bit of spice) Preheat oven: Set your oven to 350°F. Line a baking sheet with parchment paper to prevent sticking. Combine ingredients: In a bowl, mix the shredded mozzarella, almond flour, egg, salt, garlic powder and paprika. Mix well until you have a dough-like consistency. Roll the dough: Place it between two pieces of parchment paper and roll it out to your desired thickness. Thinner dough will result in crispier crackers. Cut into shapes: Use a knife or pizza cutter to cut the dough into small squares or use cookie cutters for fun shapes. Bake: Transfer the crackers to your prepared baking sheet. Bake for 12 to 15 minutes or until the edges turn golden brown. Cool: Let the crackers cool on the baking sheet for a few minutes before transferring them to a wire rack. Those following a keto diet must avoid processed foods, especially those containing unhealthy fats. Homemade keto-friendly snacks satisfy cravings and provide a healthier alternative to store-bought processed snacks. 3. Zucchini Noodles with Pesto and Chicken Here are the ingredients for a light and nutritious zucchini noodles with pesto and chicken dish: Two large zucchinis, spiralized into noodles Two cups of cooked and shredded chicken breast One-half cup pesto sauce One tablespoon of olive oil Salt and pepper Cherry tomatoes, halved (optional for added color) Grated parmesan cheese (optional for garnishing) Prepare zucchini noodles: Spiralize the zucchini into noodles using a spiralizer. If you don’t have one, a vegetable peeler can work to create thin strips. Cook noodles: Heat olive oil in a pan over medium heat. Add the zucchini noodles, and lightly sauté for two to three minutes until tender. Add chicken and pesto: To the pan, add the shredded chicken and pesto sauce. Toss everything until the chicken is heated and the noodles are well coated with pesto. Serve: Season with salt and pepper to taste. Serve warm, garnished with grated parmesan and halved cherry tomatoes. Zucchini is a standout ingredient in this dish for its ability to mimic the texture of noodles and for its nutritional value. High in vitamin C and fiber, it offers essential nutrients while low in fat and calories. The addition of protein-rich chicken transforms it into a balanced, satisfying meal. 4. Cauliflower Rice Stir Fry This recipe is perfect for those looking to reduce their carb intake. Here are the ingredients you’ll need: One large head of cauliflower, grated or processed into rice-sized pieces Two tablespoons of olive or coconut oil One medium onion, finely chopped Two garlic cloves, minced One cup of mixed vegetables (such as bell peppers, peas and carrots) Two eggs, lightly beaten Two to three tablespoons of soy sauce or tamari for a gluten-free option salt and pepper Green onions and sesame seeds for garnish (optional) Prepare cauliflower rice: Wash and dry it before grating it with a box grater or pulsing it in a food processor until it resembles rice grains. Cook vegetables: Heat one tablespoon of oil in a skillet over medium heat. Add the onion and garlic, sautéing until fragrant. Add the mixed vegetables and cook until tender. Add cauliflower rice: Increase the heat to medium-high and add the cauliflower rice to the skillet. Stir-fry for a few minutes until the cauliflower is tender. Scramble eggs: Set the cauliflower mixture on one side of the skillet. Pour the remaining oil and the eggs onto the other. Scramble the eggs until cooked, then mix into the cauliflower rice. Season: Add soy sauce or tamari, salt and pepper, adjusting to taste. Stir everything together and cook for an additional minute. Serve: Garnish with green onions and sesame seeds before serving. Cauliflower rice is an excellent ingredient for those looking to boost weight loss. It’s significantly lower in calories and carbs than traditional white rice, making it an ideal base for various dishes without sacrificing volume or flavor. Exploring Meal Prep Ideas for Your Perfect Match Dive into these meal prep ideas and don’t be afraid to mix and match ingredients to suit your taste preferences and nutritional needs. Discovering what works best for your lifestyle is about experimentation and flexibility, ensuring your diet remains enjoyable and sustainable. Embrace the journey of crafting delicious meals that align with your health goals.

You're likely well familiar with toxic positivity and didn't realize it. While anyone would much rather feel happy than sad, denying any negative emotions when they arise isn't a good approach to boosting your mental health. Here's everything you need to know about toxic positivity and how to overcome it in your daily life.  What Is Toxic Positivity? Have you ever been fresh out of a heartwrenching breakup only for someone to remind you there are other fish in the sea? Toxic positivity negates the existence of negative emotions in a happier, dismissive and minimizing manner.  It often ignores wide-ranging emotions people experience, leading them to bottle up feelings of frustration, sadness, fear and upset. After some time, their emotions could get the best of them and lead to poor mental health, discouragement, low self-esteem and a lack of communication.  In one study, participants who repeatedly wrote "I am a lovable person" every 15 seconds for four minutes felt worse about themselves afterward.  Experiencing negative emotions is valid. Humans aren't meant to live in the light all the time. In fact, challenges and overwhelm are healthy stepping stones to growth and resilience. Achieving real positivity requires working through your feelings first, whatever they may be. Places You've Likely Experienced Toxic Positivity  "Just relax, and it'll happen." "You can always adopt." "A friend of a friend did IVF and got pregnant immediately." Up to 64% of women with infertility experience stigma for their inability to have a child. Although most people have the best intentions, insensitive comments laced with toxic positivity can negatively affect their mental health. You may not realize it, but you likely encounter toxic positivity daily, such as in these familiar places: Loved ones: Phrases like "everything happens for a reason" or "chin up" are rarely helpful in bad situations. Workplace: A "good vibes only" work environment may temper some co-worker disagreements but prevent people from speaking up and seeking support and resources. Social media: People typically highlight only the happiest, most idealized moments when enduring negativity and hardships.  Self-help culture: Motivational speakers, books, videos and other resources offer insight to someone struggling, but it is essential to look for media acknowledging the full spectrum of emotions.  Of course, you might also inflict toxic positivity on yourself. For example, you might save face or sweep things under the rug with a smile. Feel Your Feelings: Why You Should Embrace All Emotions While nobody wants to feel at their lowest low, embracing all your emotions is best for the following reasons: Ignoring emotions doesn't make them disappear and may cause you even more problems later. Working through hardships and processing negative emotions is best for building resilience. When you embrace your emotions, others feel safe to do the same. Negative feelings may prompt authentic positivity, such as fighting for justice or cautioning you against danger. A combination of negative and positive emotions creates greater balance in your life.  It's perfectly OK to feel happy, sad, afraid or angry — sometimes simultaneously. It's also valid for you to react to difficult situations differently. Learning to digest, live with, and work through emotions and negativity makes you stronger amid new challenges and better able to communicate and foster community. 6 Ways to Ditch Toxic Positivity for Better Mental Health Fighting toxic positivity — especially self-inflicted — is one of life's biggest challenges. Yet, it's necessary to improve your mental well-being. Here are six ways to ditch toxic positivity, embrace your emotions for what they are and live with genuine joy.  1. Acknowledge and Validate Feelings Pretending one's feelings are nonexistent or not real is typical of toxic positivity. Therefore, the first step to combatting it is to recognize and validate your various emotions in the first place. Denying your feelings are there could lead to worsening distress. In reality, negative emotions and experiences are a normal part of life — they become easier to manage when you remind yourself they're meant to be there. 2. Practice Realistic Self-Talk If you are among the 20% of the population who classify as highly sensitive, you especially need to honor your emotions. Instead of practicing positive or negative self-talk, focus on realistic statements. For example, when you realize you're in the midst of negativity, self-criticism and upset — or think you should be happier like others — remind yourself that it is expected to feel the way you do.  3. Remember Progress Over Perfection There's a lot of pressure to be perfect, especially in the age of social media. However, maintaining unrealistic expectations for happiness can hinder your mental health. Concentrating on progress makes you more likely to celebrate minor achievements and milestones. This helps cultivate self-compassion and encourages you to keep moving forward.  4. Create a Self-Care Regimen Approximately 75% of American adults think self-care leads to less stress — a critical reason to adopt a regimen when combatting toxic positivity. For one thing, suppressing your emotions could drain or deplete your energy. Instead, self-care allows you to process your feelings healthily. Self-care also creates better balance in your life, helps you formulate boundaries and cultivates the ideal space to feel your emotions and focus on your needs.  5. Look for Messages in Emotions Emotions don't simply appear from thin air — you must feel a certain way for them to surface. If you're overwhelmed with emotions, consider their purpose. They may hold meaningful messages for you to give situations the proper attention.  6. Seek Support Not everyone wants to see a mental health specialist to discuss their problems, but one may provide practical tools for working through toxic positivity. A therapist can teach you how to respond to people who don't honor your feelings as you need them to. They can also teach you coping strategies to make big feelings less scary and overwhelming to move through. Toxic Positivity Creates Negativity and Stress On the surface, pushing away negative feelings to feel happier makes sense but doesn't work. You have to move through difficult situations to make it out on top. Embrace whatever emotions come up to achieve genuine positivity. 

Your morning trip to the bathroom hurts so badly that you immediately call into work to visit Urgent Care. However, after filling your cup, the doctor says you show no signs of bladder infection. How can this be? You ask yourself, "Why does it burn when I pee, the most obvious symptom of a UTI?" Several possible answers exist. The issue could lie with the UTI test or contaminants or could signify a different underlying issue. Getting to the bottom of the problem can be a long and challenging road, but knowing what to do makes the process easier. Here’s what to do when you don’t know why it burns when you pee, and the discomfort continues to disrupt your life despite a negative urine test.  How Common Are False Negatives on UTI Tests?  First of all, take a deep breath. Please don’t think that you are losing your mind. There are several reasons why your doctor could report a negative UTI test result, even when you display all the symptoms of a bladder infection. You might have a different underlying problem altogether.  However, it’s also possible that your test results were inaccurate. 15% to 20% of UTI tests produce a false negative, meaning that yes, Virginia, you may have an infection after all. Getting treatment still matters. Recurrent bladder infections rarely snowball into worsening health woes, but complications can occur — please keep seeking answers.  What Causes False Negatives on UTI Screenings?  False negatives can occur when bacterial colonies remain too low but nevertheless produce symptoms. They also happen when the specific test used doesn’t screen for the strain of bacteria causing your woes. Many tests check for the usual suspects, but other nasties can sneak into your bladder and kick up trouble.  Why It Might Burn When You Pee When It’s Not a UTI  Of course, your underlying problem might not be a bladder infection at all. Here are eight reasons why it might burn when you pee, even if you don’t have a UTI.  Please note that many of these conditions still require medical care. Finding a reliable care team can be challenging, but it is a must to get answers. The unfortunate reality of doctors' offices is that they often have little time to spend with you, and you have to take a proactive approach and be persistent to find the help you need.  1. Cystitis or Interstitial Cystitis  “Cystitis” simply means “inflamed bladder.” The inflammation source could be multiple things, from an allergy to something you wear, use or eat to chemical imbalances in your body that create widespread, systemic issues. For example, one woman repeatedly found it burned when she peed after using a certain brand of toilet paper — switching to an unscented, natural type did the trick.  Interstitial cystitis refers to a chronic condition that causes recurrent or near-constant bladder inflammation. Those affected often have lower pelvic pain and issues with sex. Other symptoms include urinary urgency and frequency. For this reason, many doctors first try traditional overactive bladder treatments. If these don’t work, you should suspect IC, as this condition of exclusion may require alternatives like nerve stimulation to manage.  2. Sexually Transmitted Diseases  Several sexually transmitted diseases can cause symptoms similar to a UTI, including: Chlamydia  Gonorrhea Syphilis Herpes Trichomonos vaginalis or trich HIV  However, please note that a standard urinalysis test doesn’t detect every STD, so following up with your doctor is crucial to protect any partners you have. Furthermore, your provider might not know what to check for. Be upfront about your sexual activity and request additional screenings if you have symptoms.  3. Urethral Stricture Disease  Urethral stricture disease occurs when scar tissue from injury or illness restricts the tube that carries urine out of the body. Although it’s more common in men because of their longer urethra, it also occurs in women, especially those with repeated infections. It’s also common in those who regularly use catheters. Further diagnostic testing via ultrasound, MRI or cystoscopy reveals this cause, which is treated by catheterization, dilation or sometimes surgery.  4. Kidney or Bladder Stones  Stones often occur when there is too little water in your body, causing calcium in your urine to solidify. It pays to stay hydrated, and doing so is one of the best preventative medicines for protecting bladder health. Kidney stones can cause considerable lower back pain, and those that move to the bladder spur UTI-like symptoms. Other types of stones besides calcium include:  Uric acid stones, which result from too much acid in the urine, often the result of an overly meat-rich diet.  Struvite stones, which often occur with infection and consist of ammonium, magnesium and phosphate. These can strike when you leave a bladder infection untreated and may require surgical removal — seek help when needed.  Cystine stones occur from a rare, inherited disease that often causes lifelong issues.  5. Yeast Infection  Yeast infections can sometimes cause symptoms similar to UTIs. However, you can often tell them apart by the smell or lack thereof, as yeast infections tend to smell “bready” and involve a whitish discharge. Itchiness down there is another sign, as is a lack of urgency.  6. Bacterial Vaginosis  Bacterial vaginosis stems from a different cause than yeast infections — a bacteria instead of a fungus — but produces similar symptoms. You might also distinguish them by discharge and smell, although BV often has a fishy odor.  7. Cancer or Cancer Treatments Although an association exists between frequent UTIs and bladder cancer, having one does not mean you will progress to the other. Bladder cancer remains relatively rare. Researchers believe that the inflammation damages the lining. Furthermore, having cancer or going through treatment changes the bladder lining, which may make you more prone to infections.   8. Prostatitis  This condition only affects men who have an intact prostate. However, an inflamed prostate can cause UTI symptoms, including burning, urgency and frequency. The infection may stem from a sexually transmitted disease or a bacterial infection, and proper medical follow-up care is necessary for those affected to protect themselves and their partners.  How to Get Relief If It Burns to Pee  Burning when you pee can keep you trapped in your house if urgency and frequency grow severe enough. Here are some general tips you can follow to get relief and prevent future infections:  Stay hydrated: Carry that flask with you everywhere and set phone alarm reminders if you forget to sip up.  Take a probiotic: Your entire body has a microbiome, not only your gut. Good bacteria keep the bad kind in check, and at least one recent study suggested that taking a probiotic can reduce the frequency and severity of symptoms in those with recurrent infections.  Use an OTC painkiller: NSAIDs, including aspirin, ibuprofen and naproxen work by reducing inflammation, while acetaminophen binds to pain receptors in your brain to reduce symptom severity.  Take a hot bath: Lying in a warm bath can relieve the pain and let you void as frequently as necessary.  Drink pomegranate or cranberry juice: These contain antioxidant polyphenols and proanthocyanidins that prevent infection-causing bacteria from adhering to your bladder walls. They also help you maintain a consistent pH and prevent yeast infections.  Navigating the Complicated Medical System If it burns when you pee, but your urinalysis comes back negative, you should continue seeking answers. However, that can be tough in the United States, where millions of people lack coverage, and others struggle with high deductibles and copays.  If you don’t have coverage, check your options. Use the tool at Healthcare.gov to see if you qualify for no or low-cost coverage through your state’s Medicaid system or the Marketplace. Pay attention to out-of-pocket expenses when selecting a plan, as deductibles and copays vary considerably.  Unfortunately, the emergency room isn’t designed for ongoing care, although many people turn to it as their only way to obtain treatment. Be honest with the admitting personnel about your financial circumstances. While they cannot provide ongoing treatment and testing, they may offer referrals to financial aid resources or connect you with sliding-scale clinics that may provide the services you require.  Find Out Why It Burns When You Pee  If you wonder, “why does it burn when I pee,” you need answers. Getting speedy treatment can cure a urinary tract infection or let you know that you have more detective work to do.  Consider the possibilities above if you have UTI symptoms but your urinalysis comes back clean. Discovering the underlying issues improves your overall health and quality of life.  Updated April 26, 2024

What does a miscarriage look like? If you are sexually active, you may have already had one without knowing it. Female reproductive health is incredibly complex. Unfortunately, it’s rarely received the attention it deserves — you know, considering it affects the entire continuation of the human race. The result of this ignorance is unnecessary suffering, often due to misinformed political decisions that have nothing to do with medical reality.  It’s more imperative than ever that you know the facts. Misinformation can change your entire life’s trajectory, imperil your future reproductive ability and endanger your long-term health. Become mindful and curious about “certainties.” As a former educator, I’ve witnessed countless young people who were utterly convinced of blatant lies. Cross-check your information against scientific journals and learn to evaluate sources when making reproductive decisions. You are ultimately the master of your reproductive future, but protecting it can feel like crossing a minefield. Learn the facts of what a miscarriage looks like and get answers to eight other female reproductive health facts that you might not know — but need to — here.  1. What Activities Can Get You Pregnant? If you reply, “Sex, duh,” slow down there, nitro. Sex is many things to many people, and not all forms result in pregnancy.  For example, you should know that the following activities may result in unplanned pregnancy:  Having sex on your period, especially if you are an adolescent, in perimenopause or have a disorder that affects your hormones. You can’t always predict ovulation, and all it takes is one egg and one sperm. You run roughly a 2% chance of being within your fertile window.  Pulling out: Any ejaculatory fluids, including those released before ejaculation (precum), can cause pregnancy. Therefore, pulling out is not a reliable way to prevent pregnancy. Nor is ejaculating anywhere the fluids may come in contact with your vagina.  Using the rhythm method: Some religious groups advocate for using the rhythm method as “natural” birth control. However, 24 out of 100 women who use this method become pregnant within the first year — those aren’t good enough odds for someone with a health condition that pregnancy could worsen.  2. What Does It Really Mean to Be 6 Weeks Pregnant? Did you think six weeks meant “from the date of conception?” Think again. It’s six weeks from the first day of your last menstrual period, not halfway through your cycle. That’s why many oppose 6-week abortion bans — many women don’t even know they are pregnant. They may be only slightly late for their period, and those with irregular periods may have no clue.  3. What Does a Miscarriage Look Like? Feel Like?  What does a miscarriage look like? What does it feel like?  When a woman miscarries on television, there’s a lot of fuss and fanfare, with her gripping her stomach in agony and blood streaming everywhere. Real life is much less dramatic. The signs of an early miscarriage mimic normal period pains, which is why many women likely have one without ever knowing it. Symptoms include: Cramping Spotting Heavy vaginal bleeding Abdominal or pelvic pain Back pain Weakness Sounds a lot like a typical period, doesn’t it? However, please note that fetal personhood laws may result in stricter punishments for women who miscarry. One such woman in Ohio recently faced felony charges despite seeking medical attention as any reasonable person would, and such incidents will likely increase as the abortion and now IVF battle rages.  4. What Are the Most Common Female Reproductive Health Issues?  Women often have more reproductive health issues than men. Some of the most common ones they face include:  Uterine fibroids are noncancerous growths inside and outside the uterus. They cause unusually heavy bleeding and cramping and may impact fertility.  Endometriosis occurs when the tissue that lines the uterus grows outside of it on the ovaries, fallopian tubes, bladder, rectum or other organs in the abdominal cavity. It causes pain, heavy bleeding, irregular periods and may impact fertility.  PCOS, or polycystic ovarian syndrome, occurs when hormonal imbalances affect ovulation and can cause heavy, irregular periods, unwanted weight gain and hair growth and impact fertility.  Sexually transmitted diseases, such as chlamydia, gonorrhea, HPV, HIV and trich, can cause various symptoms, including pain, burning, discharge, menstrual irregularities and impaired fertility.  5. Which Reproductive Health and Family Planning Options Remain Available to You Laws concerning your reproductive health vary by state. Ever since Dobbs effectively overturned Roe v. Wade, controversy has swirled surrounding new regulations, and trying to keep up can boggle your mind.  The rules no longer confine themselves to abortion. Alabama recently ruled that embryos conceived through IVF are people, casting doubts about the future of the procedure. Furthermore, signs indicate that some Republicans want to ban birth control despite the fact that many women use it for reasons that have nothing to do with preventing pregnancy.  Know what’s available — and what’s at risk. For example, some women have health conditions that could make an unplanned pregnancy potentially fatal. The time to talk to your insurer and gynecologist about your options is now, not when you face a crisis. For example, most policies today cover sterilization, a permanent solution to unwanted pregnancy for those certain they will not want kids in the future.  6. Why Birth Control and Abortion Are Crucial Health Issues  Why do women take birth control? It isn’t always to prevent pregnancy. Some of the other health conditions treated by these medications include: Endometriosis  PCOS Fibroids Migraines Cardiovascular disease Anemia  Bone loss  Nor is abortion always a matter of convenience. Sometimes, it’s to save a woman’s life. For example, ectopic pregnancies are always nonviable, and a ruptured fallopian tube can result in internal hemorrhage that kills quickly. However, the laws in some states make seeking emergency care fraught with worry, as even women who present with severe symptoms may be told to wait until a doctor determines they won’t run afoul of the law — with terrifying risks to her health.  7. What Emergency Contraception Is — and Isn’t  In a female prepper’s ideal world, every woman would keep a stash of Plan B on hand. While the current legal landscape has created the SHTF scenario many feared, some women still fail to protect themselves due to misconceptions.  Plan B, also called emergency contraception or the morning-after pill, isn’t the same as the drugs used to induce abortion. It works by putting a temporary halt on ovulation and preventing implantation but won’t stop a pregnancy that has already started. Women should understand the difference, as Plan B is still available over the counter without a prescription.  8. Why Even Monogamous Couples Need STD Testing Being a woman isn’t for wimps. They can miscarry without knowing it — or pass on an unwanted STD. Such transfers often occur when neither partner knows their status, as many with such diseases don’t show any symptoms or experience them so sporadically that they mistake them for something else. For example, those with HPV often show no signs, but they run a higher risk of cervical cancer.  Therefore, you should get tested, even if you are in a monogamous relationship. Make the trip to the clinic together and mark it as a relationship milestone.  9. How Sexual Assault Occurs and What to Do If It Happens  Sexual assault is one of the most traumatic things anyone can face, and what makes it worse is the shame and stigma society often foists upon victims. Many choose not to report out of fear of repercussions. Those who do rarely find a compassionate Olivia Benson to hold their hands — and even on TV’s “Law and Order, SVU” victims often face retraumatization from the legal system.  There are many reasons that people fail to report assault, from a valid fear that their attacker will retaliate by harming them worse or killing them to worries of how the societal stigma will impact their reputation. However, finding a lifeline is crucial, even if you prefer to avoid the cops. Hospitals can test you for STDs, recommend follow-up care and connect you with emergency contraception if you can’t afford it. You do not have to submit to a rape kit or report the crime.  Prevention is better than recovery, and knowing the facts is key to safeguarding yourself. Most sexual assaults don’t occur thanks to strangers or dark alleyways. Most assailants are someone the victim knows, which can further murky the reporting waters. The following tips are not foolproof but can help keep you safer: Use the buddy system, especially when socializing at bars and parties. Stay with the group or ensure at least one other person knows where you are going and with whom.  Meet new people in public places and consider bringing a friend to initial meetings.  Keep your drink in your hand, and don’t drink from open containers offered at parties. It takes a fraction of a second to slip a roofie into your beverage. Likewise, keep your wits about you — many assaults occur while one or both parties are drinking or using substances.  Listen to your gut. If a situation or person gives you the wrong vibe, remove yourself. You can apologize for momentary rudeness much more readily than you can undo the physical and psychological effects of sexual assault. What Women Today Must What a Miscarriage Looks Like  If you don’t know what a miscarriage looks like, you may have already had one without knowing it. Female reproductive health is complex.  However, today’s legal landscape makes knowing the facts more urgent for women of reproductive age than ever. Ensure you can answer the question of what a miscarriage looks like to protect yourself and share the information with others you know. 

With appropriate treatment, obsessive-compulsive disorder (OCD) can improve gradually. However, there are instances where symptoms may intensify or new compulsions emerge, even when you believe you have it managed. Suddenly, it can feel like a maze with no way out. Although confusing, there are some lesser-known things and scenarios that can contribute to this. Know what causes OCD to get worse so you’ll know how to manage it better. What is OCD? This mental health condition happens when a person gets trapped in a cycle of obsessions and compulsions. An individual can have either of the two or both.  Obsessions are intrusive urges, thoughts and images that can cause stress and disrupt routines. On the other hand, compulsions refer to repetitive behaviors and thoughts someone may feel compelled to do to generate relief from the anxiety brought by their obsessions. OCD starts with unwanted thoughts, often fear-driven, that can balloon into distress. For instance, if contamination is your obsession, possible compulsions would be washing hands excessively and avoiding public restrooms. There are four main branches of OCD, including: Order OCD: An individual with this type of OCD wants everything in order, such as their items, thoughts and actions. Checking OCD: People with this condition constantly check certain things. Someone with Checking OCD might go outside the house, forget if they locked the door and relock it repeatedly until they feel satisfied with the task.  Rumination OCD: This type happens in the place where obsessions originate —the mind. Persistent “what ifs” and fear of hurting oneself are some manifestations. Contamination OCD: This subtype is characterized by obsessions about fear of spreading germs or becoming infected with contaminants. What Causes OCD to Get Worse? Before we take a deep dive into its potential triggers, it’s essential to know that OCD is a diagnosed condition. To say someone has this mental health condition because they are obsessively organized is inaccurate. For example, a friend may enjoy organizing your closet, but someone with OCD will do it for hours because of their obsessive urges. It’s not a quirk but a medical condition that requires medical intervention. 1. Coexisting Mental Health Conditions Sometimes, individuals with OCD get diagnosed with other mental health problems called comorbid conditions. This may include anxiety disorders, depression, Post-Traumatic Stress Disorder (PTSD), eating disorders and Attention Deficit Hyperactivity Disorder (ADHD). When you or a loved one struggles with two mental health conditions, it might exacerbate obsessions and compulsions even more. 2. Life Transitions If you have OCD, you are likely to notice that symptoms worsen when you’re experiencing a significant transition. Maybe you moved into a new house and are obsessively checking the stove and doors. Suddenly, your intrusive thoughts are louder and more challenging to deal with. Feelings of anxiety and regret may appear during these moments. Therefore, you rely on your compulsions to feel in control. 3. Recent Traumatizing Event  The adverse effects of traumatic events that happened recently can cause distress to an individual with OCD. For instance, an individual may resort to hoarding after losing something significant. This disorder is characterized by difficulty throwing physical items that no longer bring value. Trauma can also exacerbate the need to feel in control after a destabilizing situation. 4. Past Traumas Experiencing a traumatic situation in the past can trigger the development of OCD. Trauma can cause the brain to create recurring thoughts and behaviors. Individuals with diagnosed PTSD can experience worsening symptoms when they remember this painful event. Obsessions and compulsions can serve as avenues to reestablish safety and control. 5. Stress One of the causes of OCD getting worse is stress. For instance, acute stress can trigger obsessive thoughts. Toxic stress, such as chronic job stress, can leave you feeling overwhelmed, so you resort to your compulsions in an attempt to gain control over your life. Stressors such as relationship problems, breakups, bullying, job loss or marriage can trigger worse symptoms of OCD. 6. Menstruation Females who have OCD might experience worsening symptoms during their period. One study found that anxiety-related signs can fluctuate along with the menstrual cycle, albeit noting that this isn’t the case for everyone. Women may also experience aggravated symptoms during their luteal phase, which happens after ovulation and before menstruation.  7. Substance Abuse  Those with OCD and battling substance abuse may experience changes in some brain areas, which can lead to aggravated symptoms. Regular use can increase the risk of depression, anxiety and schizophrenia. If left untreated, it can lead to chronic illnesses and other mental health conditions. 8. Poor Lifestyle  Another cause that can make OCD get worse is your lifestyle choices. If you have this mental health condition and you’re not getting enough sleep, it might alter your natural hormone production, which regulates stress and appetite. Alternatively, if you eat unhealthy foods, you may consume excessive calories, which can exacerbate symptoms of depression, anxiety and OCD. 9. Inefficient Treatment Strategies Sometimes, the reason why your OCD symptoms are getting worse is because of a lack of treatment or ineffective interventions. Without appropriate medical interventions, controlling your urges may feel more uncontrollable. On the other hand, if you’re following your physician’s orders but nothing seems to be working, it may leave you feeling stressed and isolated, further increasing your obsessions and compulsions. When Is OCD at Its Worst? You’re most vulnerable to symptoms at night because there’s time for rumination, which can lead to compulsions like relieving past situations and excessive seeking of validation. To help manage your symptoms, try practicing mindfulness. When you are catastrophizing about the worst things that can happen, consider meditating for a moment—focus on your breathing and slowly let go of your worries. Speaking with your physician about medical support options can help improve your symptoms. Therapy is a safe and effective way that can help you identify and slowly free yourself from unhealthy thoughts and compulsive behaviors. Your licensed mental health professional may also advise you to take medications to reduce stress levels. Manage Your OCD Living with this mental health condition is challenging. However, it shouldn’t be the be-all and end-all of your existence. Learning what causes your OCD to get worse and seeking professional treatment are your initial steps toward feeling better.

Pregnancy is a roller coaster of changes, not just in your body but also in your brain. Hello, brain fog, goodbye, memory! Yet, one of the most common and challenging changes many expectant mothers face is migraines. These headaches can be so intense that the thought of a natural birth seems like a stroll in the park.  Migraines during pregnancy can be a real pain, often bringing along uninvited guests like nausea, light and sound sensitivity and vision loss. Despite the joy of expecting, these severe headaches won’t give you a break. In fact, they’re so common that 82.2% of participating pregnant women in a study had a migraine without aura. This means there were no warning signs to show them when their migraine attack was going to start. With the amount of women who experience migraines during pregnancy, what’s an expecting mother to do when facing such a throbbing dilemma? To provide some migraine relief when pregnant, you have several safe treatments that will help you tackle the severe pain. 1. Stay Hydrated Hydration plays an essential part in battling migraines but is also a critical element in your regular pregnancy care. Pregnancy itself is a bit of a hydration thief. The body requires extra fluids to support the growing baby.  Factors — like increased blood pressure and morning sickness — can deplete your water reserves faster than the desert sun. Additionally, dehydration and higher blood pressure can occur when you consume higher sodium levels through food. It can be a sneaky trigger for migraines, making it crucial to keep the water flowing in your body. As a mom-to-be, you can keep your hydration levels on track by carrying a large water bottle everywhere. Some water bottles indicate how much water you should drink by a certain timeframe. For example, if you drink a certain amount of water by noon, you’ll know how much water you’ve had and whether you’re on track. Another trick is to set reminders on your phone. If you’re forgetful of drinking water like many others, consider setting up alerts to remind you to take a sip.  4. Have a Cup of Coffee or Tea Many women opt to ditch caffeine entirely when they become pregnant for fear it may harm their baby. This stems from concerns over caffeine’s potential effects on fetal development.  Studies show that too much caffeine intake can result in lower birth weight and impact their brain’s development. However, completely turning the caffeine tap off can shock your system, especially if you’re used to your daily coffee ritual. Despite the potential effects, medical experts agree that women can safely consume 200 Mg of caffeine, which provides migraine relief when pregnant.  With the limited caffeine intake, you can satisfy your coffee or tea cravings and keep those pesky migraines at bay. This will give you a gentle reprieve without compromising your pregnancy’s health. 5. Take a Magnesium Supplement You may have heard of PPD (postpartum depression), where women experience depression at least one year into having their baby. Yet, did you know women are also at risk for mental illness during pregnancy? In fact, perinatal depression affects up to one in seven women and can occur alongside anxiety and sleep deprivation. Whether you’re dealing with depression, anxiety or insomnia, all three symptoms often intertwine with the discomfort of migraines.  These mental health challenges are triggers for migraines, creating a vicious cycle of stress and pain. However, magnesium can be the perfect solution for migraine relief when pregnant. This revitalizing mineral has a calming effect on the nervous system that reduces mental illnesses and migraine attacks.  Consider talking with your doctor about taking magnesium supplements or integrating magnesium-rich foods into your diet. These can be leafy greens, nuts, seeds and whole grains, reducing the severity of a migraine's onset. 4. Use Hot or Cold Compresses Hot or cold compresses can provide quick migraine relief when pregnant while also promoting good self-care. Whether you lean toward the soothing warmth of a hot compress or the numbing chill of a cold one, both can be powerful allies against migraine headaches. For cold therapy, wrap a few ice cubes in a soft towel or use a gel ice pack and apply it to your forehead, temples, or the back of your neck. The cold can reduce inflammation and numb pain. On the flip side, a warm compress applied to the same areas can relax tense muscles and improve blood flow to ease the headache. To ensure you’re gaining migraine relief, implement the following steps for using compresses: Choose your compress of choice, whether it’s hot or cold. Wrap the compress in a soft cloth to protect your skin. Apply the compress to the affected area for a few minutes. Take a break after some time before reapplying if needed. Consider experimenting with both temperatures to find what best soothes your migraine pain, and always listen to your body’s response. 5. Lay Down in a Dark Room Staying in a dark, comfortable room can be a sanctuary for those battling migraine pain. This simple yet effective strategy works wonders for several reasons. For one, migraines often make you sensitive to light and sound. By retreating to a dark, quiet room, you minimize exposure to these aggravating stimuli, allowing your brain to rest and recover. To maximize the benefits of this, make the room as comfortable as possible. Use blackout curtains to eliminate light, and consider using noise-canceling headphones or white noise machines to block out sound.  Comfortable bedding and a supportive pillow can also help you achieve a position that reduces head and neck strain, further easing migraine pain. Plus, this method promotes deeper, restorative sleep, which is crucial for migraine recovery. 6. Lower Your Stress Levels Oftentimes, stress levels spike during pregnancy, thanks to hormonal fluctuations, physical changes and the emotions that accompany the preparation of your new arrival. Since stress is a well-known trigger for migraines, managing it becomes crucial for expecting mothers. One effective way to lower stress is through mindfulness and meditation. These practices encourage living in the moment and reduce anxiety by focusing on breath and body sensations. Just a few minutes a day can greatly decrease stress, making migraines less likely. 7. Reduce Screen Time Society lives in a digital age where screens are integral to daily life. Staring at a computer or scrolling through your smartphone for extended periods isn’t the best idea because it can contribute to eye strain. When eye strain occurs, you often experience dry eyes, blurred vision and headaches. For pregnant women already prone to migraines, the added strain on the eyes from excessive screen use can increase the frequency and severity of these headaches. To limit screen time, try to be consciously aware of when you’re using your devices. Being mindful of screen use limits eye strain, thus preventing migraines from occurring in the first place. Getting the Migraine Relief You Need While Pregnant Pregnancy alone comes with its own set of challenges. Yet, when you add migraines into the mix, it can make for an uncomfortable pregnancy. However, implementing all the suggested methods can help you manage stress and mitigate migraine pain. Your well-being matters greatly for you and your baby, so stay hopeful and use migraine relief strategies throughout your pregnancy.

Imagine yourself stuck at your relative's house with your dysfunctional family or rushing to meet a deadline at work. Who wouldn't feel overwhelmed under those circumstances? A five-minute meditation for beginners is what you need to learn to nurture your mind, body and spirit instantly.  Of course, meditation can be daunting if you have little practice. Those with endless thoughts popping into their heads may struggle to focus. This guide will help you understand the importance of brief meditations throughout your day and how to quickly and effectively dive into one when needed. Short and Sweet: What Is a Five-Minute Meditation? A five-minute meditation is just what it sounds like — a relaxation technique to feel less stressed in five minutes. It's also an excellent way for beginners to build up to a more extended meditation practice.  According to a 2022 study, 10-minute meditations daily for 10 days were enough to reduce depression and anxiety during the height of COVID-19. A five-minute meditation is halfway there, or you can meditate for five minutes twice daily for effective results.  Like longer meditations, there are several approaches to rapid relaxation, including the following: Guided meditation: Structured five-minute meditations for beginners through classes, online resources and mobile apps Mantra meditation: Repetition of a word or phrase to help you focus during meditation Body scan: Awareness of different parts of your body and recognition of tension and tightness Visualization: Imagining yourself somewhere relaxing, such as a beach or lush forest  You can feel refreshed and renewed in just five minutes, regardless of the type of meditation you enjoy doing.  The Benefits of a Five-Minute Meditation Decades-worth of research has shown the positive effects of meditation on your mind and body. Some of the benefits include things such as: Reduced feelings of depression and anxiety Better sleep Improved memory and cognitive function Promotes weight loss efforts and weight management Decreased blood pressure Greater concentration and attention span Enhanced creativity and imagination Stronger immunity — eight days of meditation activates the immune system Reduces emotional reactivity Decrease pain and discomfort Although you'll feel many positive effects after meditating, it could take time for meditation to produce other health outcomes. Meditation creates new neural pathways, similar to cutting branches away as you venture through a dense forest.  Putting it into Practice: A Simple Five-Minute Meditation for Beginners Don't fret if you're unsure how to begin a five-minute meditation — there's nothing to it. Here are a few straightforward pointers for putting it into practice.  Get Comfortable Sit comfortably on the floor or a chair — some prefer leaning against something for back support or using pillows to prop themselves up. You'll want to change your position anyway if you feel discomfort or a pinch in your body. Comfort is critical during a meditation session of any length. If you have pain anywhere, it could be a significant distraction from achieving relaxation. Count Your Breaths Imagine your mind as a ship on the high seas — then let your breath be your anchor. Breathing is essential to meditation, allowing you to calm yourself within those five minutes rapidly.  Inhale slowly and deeply, paying attention to the air filling your belly. Hold your breath for three or four seconds before slowly exhaling. Continue breathing exercises as your body releases tension, staying present by counting breaths.   Become Body Aware Close your eyes and draw your attention to your toes, mentally telling them to relax. Then, move up to your ankles, calves, thighs, pelvis and up to your head. As you do this, you'll notice and release areas of tension.  The brain has more control over your body than you realize. When you think of relaxation within a specific body part, you can create it. Often, you can best achieve body awareness through body scans.  Just avoid rushing through your five-minute meditation. If you feel tightness anywhere in your body, acknowledge it and continue to move up and down.  Visualize Calm Suppose your riding public transportation through a bustling city — a perfect time to close your eyes for five minutes and meditate. Rather than getting wrapped up in the chaos, visualize yourself on a remote beach or walking through lush woods. Perhaps you can taste the salty air or hear birds chirping in the canopies.  One of the more challenging aspects of a five-minute meditation for beginners is maintaining control of your thoughts. If you're new to meditation, quieting a busy mind can be difficult. Acknowledging your thoughts as they appear helps you build control and eliminate them, freeing up your mind space for greater concentration. Return to the Present Avoid pulling yourself out of a meditative state suddenly. Instead, let your eyes flicker open and remain seated and quiet for one or two minutes longer.  The end of your meditation session should be when you grow an awareness of your surroundings again. You'll want to continue to count your breaths — slow and long. When you feel ready, ease your way to a standing position and gently stretch your body. Beginners Tips for Effective Meditation A five-minute meditation is an easy way to achieve zen while on the move — a moment of calm and quiet to center and ground your mind and body. Although anyone can practice meditation wherever they are, beginners may have difficulty getting into a rhythm. The following tips will help you form a smooth practice: Set a timer: If five minutes is all you have to meditate — or you can bring yourself to do — setting a timer can eliminate the need to check the time. Find your best position: A seated position isn't the only way to meditate. Those with back problems or joint aches might prefer lying on their backs or standing up. Beat distractions: Put your devices away and make sure you do your five-minute meditation where it's quietest to avoid distractions. Utilize meditation resources: Download meditation apps and use guided meditations to shape your practice for structure as you begin. A meditation class is an excellent way to get community support, too.  Consistency is key: Try to take five minutes out of each day to meditate — then increase to five minutes twice daily or extend your usual practice. Meditate in the morning: Studies show you have a greater chance of sticking with meditation when you practice in the morning. Add movement: Walking meditations and gentle swaying can enhance your practice and concentration. Begin Five-Minute Meditation for Moments of Calm Stress can occur at any time of day for various reasons. Learn to cope with everyday pressures and the unknown with five-minute meditations. It'll help you to relax and achieve better health and well-being.

Maybe you know someone who is angry all the time, and you want to help. Perhaps you feel plagued by a slow-burning rage that never departs, and you’re tired of feeling so negative. What is the best therapy for anger to calm uncomfortable feelings and alter behavior?  Many people fear this emotion and justifiably so. When others act on it inappropriately, it can result in bruised emotions — and much more. Its ultimate expression is violence and war, which never leads to anything but destruction and despair. While it’s understandable to treat anger with caution, it’s equally vital to recognize its purpose and learn how to express it correctly.  What is the best therapy for anger? Let’s take a deeper dive.  What Is Anger? What Purpose Does It Serve?  There are hundreds of words for the subtle variations in human emotion. However, psychologist Paul Ekman identified six basic ones that are universal to all humans everywhere. They include: Anger Disgust Happiness Sadness Fear  Surprise According to this theory, anger is one of the oldest, most primal and basic parts of being human. However, it often leads to violence, which often harms the perpetrator as much as the victim. How can something so destructive possibly have a purpose?  1. Can Anger Be Healthy?  However, there are multiple good reasons to get angry, although learning how to express it appropriately is a must to keep from harming others — and yourself. At its heart, anger is an alarm system. It often originates from fear and alerts you to an unmet need. It can occur when you feel threatened, rejected or abandoned when someone crosses a boundary or stands in the way of something that matters to you.  The next time you get angry, ask yourself these questions to help identify the source of the alarm.  Is my safety or well-being at risk?  Has something happened that is wrong or unfair? Do I feel unloved, abandoned, rejected or disrespected?  Is something preventing me from meeting my goals?  2. Healthy Ways to Manage Anger  The healthiest way to manage anger is to get mindful about what’s enraging you. However, you might find it impossible to do so if your body’s alarm system screams at you to do something, anything, right now. The compulsion can feel as strong as panic, as if you will spontaneously combust if you don’t react.  When you feel this way, start by dispelling the worst of your anger healthily. You might: Punch and kick a punching bag Go for a long run or bike ride Scream into your pillow  Vigorously weed your garden  Hike the tallest mountain you can find  Crank angry music and scream the lyrics while dancing or playing mad air guitar The idea is to lower the levels of adrenaline and cortisol, driving your need to act impulsively. As you tire yourself off, they dissipate, letting you think more objectively. Only then can you sit quietly and mindfully explore the questions above about the source of your anger, either meditating or reflecting in your journal.  2. Why Are Some People Angry All the Time?  Various causes make people feel angry. You might get triggered to rage from internal or external factors — or a combination. However, certain conditions predispose people to irritation and outbursts.  1. They Have a Trauma History  Some people who grew up in abusive environments never learned how to express any emotion outside of anger. Their households were that toxic.  Sometimes, they were raised with maladaptive gender roles in which expressing any emotion other than rage was shamed as a sign of weakness. Others may have been shamed for expressing negative feelings without ever learning what they signified — only how to repress them. Which they often do until the pressure becomes too great. Then, they explode.  Further compounding the problem is that people raised in violent, chaotic households experience physical changes in their brain and nervous systems that make them extremely reactive. Their amygdala and HPA axis become hyper-attuned to potential threats and may misinterpret the most innocent stimuli. That’s why finding non-harmful ways to dispel these overwhelming emotions is crucial to stopping impulsive behaviors that can have unintended consequences.  2. They Have a Substance Use Disorder  Drugs and alcohol alter neurotransmitters and behavior in sometimes unpredictable ways. Many cause increased anger, which can turn dangerous when paired with how these substances reduce inhibition. People who might not behave violently when sober can do things they live to regret in a heartbeat.  The problem doesn’t always immediately disappear when a person stops using. Alcohol, for example, is well-known for producing “hangxiety” as your brain strives to regain equilibrium after heavy drinking. Because this substance increases GABA, your brain’s natural valium, you make excess levels of glutamate, an excitatory neurotransmitter that spurs you to action as your mind attempts to rebalance itself. This restless feeling often manifests as irritation, even rage. 3. They Have an Inordinate Stress Load  Stress activates your body’s fight-or-flight response. However, you can’t run away or fight off past due rent or that stack of work that keeps piling up on your desk. When high tension continues unrelieved, it keeps cortisol levels elevated.  This stress hormone is useful in small amounts. However, your body develops a tolerance to it to protect your organs from the overabundance. As a result, you may have a flat, emotionless aspect much of the time but explode when the right trigger occurs and you suddenly feel the flood of repressed emotion.  The best intervention is to decrease your stress levels, which can, admittedly, be easier said than done. However, working with a therapist can help you identify areas where you can cut back on your duties or delegate some chores to others.  The Best Therapy for Anger  If you struggle with anger, therapy can help. The best treatment for anger depends on the underlying cause, although the most important quality might be the comfort level you achieve with your therapist. You need to be honest and willing to self-examine, but a supportive environment helps, especially if you have a trauma history.  Here’s a closer look at five of the best types of therapy for anger.  1. Cognitive-Behavioral Therapy  Cognitive-behavioral therapy attributes psychological problems, including trouble with anger, as based on faulty thought and behavioral patterns that are often self-reinforcing. It teaches you more adaptive ways of dealing with how you think about anger and express it to bring about lasting change and greater inner peace.  For example, your therapist might ask you to write down your thoughts when you feel angry. You can then examine each one and challenge it — is it really true, for instance, that your partner neglected to text you because they no longer care, or could it be simply that they were busy, driving or forgot to charge their phone? If such instances make you freak out and rant about them on social media, how could you approach the situation differently?  2. Dialectical Behavioral Therapy  Dialectical behavioral therapy is ideal for people who experience intense emotions, such as those with borderline personality disorder. It’s based on CBT, but it focuses on four key skills: Mindfulness or remaining in the present moment instead of ruminating or plotting.  Distress tolerance or decreasing your reactivity.  Interpersonal effectiveness or learning how to better relate to others. Emotional regulation — recognizing and controlling your emotions.  For example, a DBT role-playing session may walk through how you typically respond when angry. Your therapist can help you mindfully explore what’s happening in your mind and body when these episodes occur, gradually reducing reactivity and teaching you how to express and validate your anger without hurting your relationships with others.  3. Trauma-Informed Therapy  Both CBT and DBT focus on present-day behaviors. Trauma-informed therapy incorporates elements of these techniques but does so with an eye to how the ghosts of the past continue to haunt the present.  Trauma-informed therapy encourages participants to explore the source of their anger. While it doesn’t necessarily focus on recalling past memories, it helps patients connect events in their childhood to their present-day behavior and evaluate how it affects their circumstances and how they can change.  4. Psychosomatic Therapy According to Dr. Bessel Van Der Kolk, trauma exists not only in the mind but is stored in the body through the nervous system. Psychosomatic therapy uses body movements in conjunction with talk therapy to achieve healing and calm anger. For example, integrated yoga therapy is a type of psychosomatic therapy that seeks to release trauma trapped in muscles, tendons and connective tissue through gentle movement and guided meditation.  5. Alternative Therapies  Some people have success with alternative therapies for anger, including the following: Tai chi Yoga Meditation Biofeedback Art, music or dance therapy Ayurveda You might have to try various modalities until you find one that fits you best. While this process can be frustrating, it can transform your life. Be patient and persistent and investigate free resources if it becomes too expensive. For example, YouTube now informs you which content creators are licensed professionals, and many such therapists provide free content that can help. Support groups are another avenue where you can find free help.  Finding the Best Therapy for Anger  Anger is a frightening emotion that can have dangerous consequences. It can lead to violence, which harms both the person committing the act and the victim. Learning how to manage this emotion is a crucial part of being a responsible adult.  Finding the best therapy for anger can be a time-consuming process, but it is ultimately worth it. Use this guide to discover the best type of help for you. 

Most people adopt a yoga practice to relieve stress and calm their thoughts — some may be more interested in learning the various poses and mantras for inner peace. However, when it comes to yoga, there is only one type with a fully holistic approach: Integral Yoga.  Integral Yoga is relatively young compared to classical forms, having only been introduced to the world within the last century. Yet, it pulls from the most ancient yogic practices and principles for a whole-body and soul transformation.  Most importantly, you’ll learn much about the power of interconnectedness, compassion and self-awareness beyond the mat. Here is a closer look at the definition and principles of Integral Yoga, the various yoga limbs it pulls from, its benefits and how to adopt a practice yourself. What Is Integral Yoga? Sri Swami Satchidananda founded Integral Yoga in 1996, derived from the six classical yoga branches and teaching from Sri Aurobindo. The practices concentrate on spiritual transformation and divinity within all.  Satchidananda became known as the “Woodstock Guru” because his teachings on peace, service and interconnectedness resonated with people during the 1960s. The primary principle of Integral Yoga promotes the triple transformation into the divine— achieving psychic, spiritual and supramental states of consciousness. Unlike other yoga paths — in which the sole goal is to reach nirvana or moksha — people who practice Integral Yoga also seek to recognize a divine power within the physical world. 6 Branches of Integral Yoga Universalism in Integral Yoga comprises the six limbs of classical yoga — each with its own fundamental truths and ideals. The following briefly describes the six branches of yoga found in Integral practices. Hatha Hatha Yoga is the physical branch, utilizing various asana postures, breathing techniques, hand positions, chakra stimulation and mantras to achieve greater flexibility, strength and relaxation. Ultimately, practitioners seek to achieve sublimity through samadhi — the highest concentration state you can reach. Raja Raja Yoga leans into one’s mentality — such as focus and meditation — to strengthen your clarity and help you achieve greater control over your thoughts. Because of its challenging nature, Raja Yoga is most suitable for those with ample yogic experience.  Bhakti Bhakti Yoga is a devotional practice cultivating love and devotion toward the Divine. People attain enlightenment through prayer, mantras, mudras — symbolic hand gestures — and providing service to others. Some practitioners also practice through kirtan, which is repeating a phrase, word or deity’s name against music. Karma  The Karma limb is selfless service toward others. Those who practice Karma Yoga foster compassion and gratitude while connecting more deeply with the world around them. There are two facets of Karma Yoga: The Action and the result itself. A good deed results in positive outcomes, while a poor action may result in something negative.  Jnana Practitioners of Jnana Yoga attain wisdom and understanding through self-reflection and study. They seek to gain knowledge and liberate themselves from unawareness and suffering. Like Raja Yoga, many consider Jnana among the most challenging yoga types you can adopt. Japa Japa Yoga practitioners repeat mantras, chants and other sounds to connect with the Divine. This branch mainly focuses on becoming more present and building a deep connection with something bigger than yourself.  Integral Yoga Beyond the Mat The six limbs within Integral Yoga offer physical, mental, emotional and spiritual growth over time. As a whole, you receive guidance and tools to work toward sadhana — your awakening.  A regular Integral Yoga practice can benefit you in the following ways: Physical: Increases flexibility, strength and harmony while improving sleep quality, immunity, and pain or discomfort. Mental and emotional: Decreases anxiety and depression, increases concentration and clarity, boosts mood and generates greater self-awareness. Spiritual: Fosters a deep connection with something greater than yourself, leads to personal transformation, arouses your consciousness and potential, and creates inner joy. Integral Yoga is accessible to every age and experience level, taking the best parts of each limb and creating a holistic, feasible approach to enlightenment and well-being.  How to Start an Integral Yoga Practice Whether you’re a beginner or have explored other yoga limbs before, Integral Yoga may provide the enriching path to awakening you’re looking for. To start your practice, gain an understanding of the six branches of yoga as they work together integratively. It is also essential to understand its guiding principles, including the triple transformation, selfless service, spirituality and universalism. Beginners should enroll in a class to help build a foundation. Instructors will give you basic postures, sequences and meditation techniques for a gentle introduction. Remember to always listen to your body — you’ll want to take breaks and modify challenging poses as you build up stamina. Slowly begin incorporating other methods — like chanting, mantras, mudras and kirtan — as you become more comfortable. You may want to start with 15-20 minutes of practice several times a week and work up to longer durations. Other things you can do when creating an this holistic yoga practice include the following: Volunteer at local charities and organizations, or help someone in need within the community.  Start writing down self-reflections in a journal.  Jot down one to three things you’re grateful for daily.  Join an Integral Yoga community in person or online to learn more about the practice as you grow. Try different classes and teachers to determine what resonates with you best.  Utilize free guided meditations online.  Whichever way you decide to approach your Integral Yoga practice, remember to go at your own pace. Establishing the best practice for your life may require you to go through different teachers and styles to know what is best for you. Connecting with the Integral Yoga community — in-person or online — is another way to strengthen your practice. Integral Yoga for All Aspects of Living Because each limb of yoga touches on something different, you can improve every aspect of your existence by adopting an Integral Yoga practice. As you embark on your yogic journey, take your time to reap the benefits of awakening and self-discovery. 

Everybody grew up surrounded by role models. You also did — whether you realize it or not. As a child, you chose to imitate the individuals you find appealing based on your needs, preferences and aspirations. Having an idol is one thing, but being a role model is another. Do you set a worthy example to others? What Makes a Positive Role Model? A positive role model inspires others to live meaningful, productive lives. If you want to be one, you should have commendable values and behave in a way that drives your admirers to be forces for good. What Is a Negative Role Model? A negative role model is someone with lousy morals whose belief system breeds corruption, malice and gloom. This person is a bad apple that spoils the whole bunch. What Are the Three Types of Role Models? The three types of workplace role models are positive, reverse and anti-role models. Positive ones are successful individuals whose values match those of their observers. Reverse role models are like their positive counterparts, except others find their principles unacceptable. Anti-role models are underachievers who can teach others valuable lessons about what not to do to attain success. You may become any of the above in the eyes of your peers. They decide what category you fall into, but you can strive to be a positive role model. 10 Tips for Being a Role Model Worth Emulating Being a positive role model to children, your co-workers or anyone for that matter is challenging but achievable if you know how to act like one. Follow these pieces of advice to be a worthy example to anyone you wish to inspire. 1. Reflect on Yourself High self-awareness is a hallmark of an excellent role model. You should be able to evaluate your thoughts and behaviors objectively, honestly identify your biases, strengths and weaknesses, and realize how you affect others. Being highly self-aware is the key to self-mastery. You can only think critically about yourself, manage your emotions, and self-regulate if you know what makes you tick. The more authentic you are, the more positively influential you will be. 2. Focus on Solutions Positivity is a core tenet of “positive role modelship.” Mind you — striving to be positive differs from being constantly optimistic about everything. Exuding positive energy means devoting your resources to solving problems instead of dwelling on them. Finding solutions to help others and make the world a better place requires a healthy mix of being idealistic and pragmatic. Remember how things should be in a perfect world, but be a practical thinker when addressing issues. You don’t need to have all the answers to be a laudable role model. Just hone a solution mindset to improve the circumstances and not point fingers and spread only negativity like a Debbie Downer. 3. Have Ambitions Inspiring role models are goal-oriented, set attainable objectives, and develop the proper habits — like crafting a concrete plan and holding yourself accountable — to achieve them. Being ambitious is different from never being content with life. Instead, having ambitions is wanting things to be better. It’s about accomplishing something you’re passionate about and putting forth effort to get there. That’s why ambitious people usually exhibit a strong work ethic, unwavering dedication and perseverance. 4. Make Healthy Choices Watch your diet and exercise. Leading a health-conscious lifestyle can encourage others to care for their bodies and pursue fitness. You don’t have to live in the gym and be shredded to become a picture of health. Take small steps — such as snacking on nuts and seeds and doing hot power yoga — to stay energized without consuming too many calories and build lean muscles. 5. Be Professional Hold yourself to a higher standard to meet expectations and then some. Dress appropriately, take personal grooming seriously, and show up to appointments on time. Moreover, walk the talk. Prove that your word is your bond to gain trust and establish a solid reputation for being reliable. People gravitate toward individuals they can count on, so deliver when you make a promise — even if there aren’t any severe consequences when you don’t. 6. Demonstrate Politeness To be polite is to be considerate. It involves having good manners, observing social conventions, and expressing courtesy when dealing with others. Politeness does more than make other people feel comfortable. It also can promote harmony. Situationally and dispositionally polite role models can be charismatic because they inspire cooperation, foster understanding, and mitigate conflict. Ironically, some people get uptight when trying to be polite on specific occasions. If you feel this way, it may be due to rumination. You may be repetitively thinking about your past negative feelings and experiences, affecting your behavior. Mindfully distance yourself from your undesirable thoughts and free your mind with healthy distractions — like walking or cooking — to break your rumination cycle. Only then can you behave appropriately in social settings without anxiety. 7. Embody Humility Being a role model worthy of admiration means setting your ego aside, admitting when you don’t know something, and seeking help from others. Being open to reverse mentoring is a terrific way to boost the confidence of those junior to you and show you value their skills and opinions. 8. Practice Empathy Compassion is an essential trait to teach others. The world will have fewer disagreements when more people can connect emotionally with each other. Some are naturally compassionate, while it’s an acquired characteristic for others. To cultivate empathy and behave empathetically, you should actively listen, stay silent, and note non-verbal cues to ask the right questions when speaking with others. Allowing others to finish even when uncomfortable is another remarkable habit of empathetic role models. 9. Show Respect Respectfulness is the opposite of bigotry. As a positive role model, you should acknowledge different people's inherent worth and rights even when you don’t understand them. Being respectful is particularly important in this day and age when individuality is more celebrated than ever. 10. Commit to Your Values Living with integrity means never compromising what you believe in, regardless of the situation. Do what’s right for the right reasons — even when it’s inconvenient or unpopular. It’s how you can illustrate your moral values and authenticity to compel others to act based on their beliefs. Be the Person You Want to Idolize Being a role model worth emulating is a high-pressure endeavor when your faults make you feel underserving of admiration. Everyone’s fallible, so your flaws make you human and not anything less than others. If you feel unqualified to be anyone’s idol, work on yourself to measure up to higher standards because someone’s looking up to you.