The Psychology of Rigidity: What Is a Fixed Mindset?

A rigid mentality creates blind spots that can shape your worldview, begging the question — what is a fixed mindset? What causes it? Is it bad? Understand the psychology of this mentality to determine whether you have it and what you can do to use it to your advantage. What Is a Fixed Mindset? A fixed mindset is believing that your traits and abilities are static no matter what you do. You shy away from challenges, play safe to avoid mistakes, fear failure, and stay in your comfort zone. You accept that your intelligence level is immutable, rely on your talents without enhancing them, and refuse to learn new skills. Having a fixed mindset makes you resistant to change because being out of your element may expose you to ideas and experiences that contradict your perceptions. Everyone has conflicting beliefs and behaviors, but maintaining this frame of mind makes coping with your clashing thoughts more grueling. Fixed Mindset Examples If you believe that everything about you is unalterable, you may agree with these statements: Luck determines everything. People are either good at something or not. Some being more talented than others is unfair. Success breeds jealousy. Having to work hard proves a lack of natural intelligence. Effort is meaningless. Old dogs can’t learn new tricks. Self-development is an illusion. Risk-taking is an exercise in futility. Making a mistake is embarrassing. Feedback is a personal attack. Failure means it’s time to quit. The fixed mindset examples above may hold true. However, people with an opposing growth mindset will find them nonsensical. This mentality is about self-improvement, preaching that you can learn from your mistakes, acquire new skills, break bad habits, and succeed after failing. It reassures you that you can come out to the other side when life deals you a bad hand if you play your cards right and don’t fold. What Causes Fixed Mindsets? A fixed mindset is ironically a product of nurture, not nature. This attitude can develop because of various factors — childhood experiences, negative feedback without guidance, comparison, unmanaged fear of failure or atychiphobia, and cultural norms. As children, we all had a growth mindset by default. However, some of us receive excessive compliments for our talents without giving our efforts enough credit. Praising innate abilities without emphasizing hard work's role in our accomplishments can cultivate a belief that greatness has to do with who we are instead of what we do. People can have a dim view of feedback when given without support. Criticisms should include sincere advice to become constructive. Otherwise, they’re just judgments about negative abilities. Comparison is the thief of joy. Achieving less relative to others without recognizing that accomplished individuals capitalize on their privileges and address their inadequacies to get ahead. Some don’t realize their full potential because they have to overcome more obstacles in life than others who are lucky enough to deal with fewer adversities. Atychiphobia can be a learned behavior. Growing up in a household with no room for error can encourage risk aversion. This fear can also stem from a traumatic experience with a severe consequence. It can run in the family or arise from other phobias, too. Lastly, conformity to societal expectations and stereotypes can foster a fixed mindset. The pressure to adopt the normf can affect your psyche and mold your self-perception. Is a Fixed Frame of Thinking Good? Yes, it can be advantageous in many cases. What is a fixed mindset good for? Believing you’re good at something and reaffirming this truth in your head can increase your confidence in the areas you, solidifying your sense of security in this area. Knowing your positive abilities can help you find your niche and pursue roles you can excel in, even if you’re uninterested. This mentality can help you adopt a rigid routine that suits particular duties and responsibilities. It can make you less susceptible to doubt because you already accept your limits. Spending less time thinking of better ways to approach things can boost your efficiency and productivity. Your fixed mindset can compel you to become a perfectionist. Constantly trying to be flawless has drawbacks, but it’s instrumental in eliminating miscalculations. What Are the Dangers of a Fixed Mindset? The dangers of a fixed mindset include minimizing self-knowledge, limiting possibilities, staying in unpleasant situations, and believing in zero-sum games. Being a firm believer in having unchangeable traits is a self-fulfilling prophecy. This mentality impedes self-awareness instead of promoting it. If you refrain from challenging your philosophy and actively stop doing anything that may help you grow, you’ll prove yourself right. Fire forges character, so you may never know yourself as deeply as possible when you oppose unfamiliarity and discomfort. Self-limiting beliefs are the foundation of fixed mindsets. Most 21st-century technologies were unimaginable a century ago. Where would the world be if scientists and engineers weren’t bold enough to dream and push the boundaries of possibilities? Being sure of what you can and can’t do without repeatedly testing your hypothesis restricts your capability and diminishes your opportunity to gain what you truly want. You may miss out on unique experiences and life-changing relationships if you only think about worst-case scenarios. Chances are, you suffer more in imagination than in reality. Your painful memories may follow you around forever, but they shouldn’t justify your apprehensions. Feeling you can’t improve your unwanted situation because you lack the talent to make it better is detrimental to your well-being. Black-and-white thinking is a mind trap. It may convince you you’re last if you don’t finish first — without realizing there’s a gray area. Your loss isn’t necessarily somebody else’s gain, and vice versa. Success is more about the journey and less about the destination. The prize may be the point of competition, but the process matters just as much. Can You Overcome This Type of Mindset? Yes, you can overcome a fixed mindset due to your brain’s neuroplasticity — the ability to form new neural pathways to reorganize itself. You can modify your mentality over time if you put your mind to it. Having said that, you don’t have to choose between fixed and growth mindsets. You can have both, switch dynamically as you see fit, and approach situations appropriately. Do You Have a Fixed Mindset? Feeling certain that your abilities are unchangeable is unnatural. Strongly consider reframing your way of thinking to grow and live your dream life. Triggering a mindset shift when the situation calls for it is a valuable skill, so learn how to think dynamically to enjoy the best of both worlds.

There's a good reason why your doctor or therapist might recommend meditation — maybe you read about it somewhere or heard about it from a friend. Quieting an overactive mind could be the ticket to reduced anxiety and stress. To best achieve relaxation, you need a breakdown of transcendental meditation for beginners.  When was the last time you sat still and simply breathed? How difficult is it to focus in those moments? Transcendental meditation provides the tools to sit comfortably in silence without wandering thoughts and worry. However, unlike other forms of meditation, you need a teacher to assist you in adopting your technique. Transcendental meditation is straightforward, but it helps to know what you're getting into from the start. Here's a helpful guide to transcendental meditation for beginners to understand the ins and outs of this practice.  What Is Transcendental Meditation? Although the transcendental meditation technique gained popularity in the 1960s, it's been around for thousands of years under different names. This form of meditation isn't affiliated with any spiritual or religious beliefs despite deriving from Vedanta.  The practice comprises repeating a mantra to still the mind, eliminating thinking and developing a deeper state of consciousness and relaxation. As a result, practitioners experience greater joy, creativity and quality of life. Transcendental meditation programs have made the practice more accessible than ever. Celebrities and scientific researchers have also given the practice a boost with evidence of its benefits.  How Does Transcendental Meditation Differ From Mindfulness? There is seemingly much overlap between meditation and mindfulness when adopting a spiritual practice. However, key differences set mindfulness and transcendental meditation apart.  For one thing, transcendental meditation utilizes a unique mantra, which practitioners repeat silently for a more uplifting and soothing session. Mantras help quiet the mind and remove negative thoughts. Yet, the goal isn't strictly training awareness but to attain optimal restfulness. Conversely, mindfulness emphasizes breath to draw one's focus inward and within one's surroundings. Others might focus on physical sensations, objects and emotions. Regardless of whatever anchors you, your mindfulness practice should aim to improve concentration and consciousness. Benefits of Transcendental Meditation  Oprah Winfrey, Katy Perry, Paul McCartney and Russell Brand are but a few of the many celebrities who have openly discussed practicing transcendental meditation. In one interview, Brand underscored how this practice allowed him to become more present in the given moment instead of living in the past or projecting the future. Practitioners will notice several outcomes like this when they adopt transcendental meditation as part of their daily ritual. Some of the physical, mental and cognitive benefits include the following: More restful sleep Better pain management Reduced blood pressure Lower anxiety and depression Greater self-esteem Ability to cope with post-traumatic stress More energy, creativity and memory Clearer thinking Improved quality of life More gratitude and compassion According to one study, practicing transcendental meditation for 20 minutes daily for three months showed significant improvements in burnout, insomnia and chronic anxiety. A Beginner's Guide to Transcendental Meditation Like other forms of meditation, practitioners must sit comfortably with their eyes closed while practicing transcendental meditation. However, this type of meditative practice requires instruction from a certified teacher. The Maharishi Foundation USA provides all the information you need to prepare for one-on-one training with a transcendental meditation teacher. There are four sessions you must attend in person as follows: Session 1: A 60 to 90-minute introductory session where you receive a mantra Session 2–4: Three 1.5 to 2-hour sessions with your meditation instructor in person or virtually where you learn more about the practice, learn about the benefits and receive feedback on your technique Practitioners will come together for a follow-up session 10 days after completing the initial sessions — these meetings are usually with a small group of other beginners. Afterward, you can occasionally meet with an instructor for free anywhere in the United States to refine your technique. Transcendental meditation may seem difficult for beginners, but they often find it's much more straightforward than they previously thought. It requires little concentration or effort — just the ability to breathe and focus on one's mantra. Experts recommend practicing transcendental meditation twice daily — usually in the morning and the afternoon.  Challenges of Transcendental Meditation Those taking transcendental meditation courses will reap the rewards of their daily practice. However, it isn't without some challenges you should consider. The cost of transcendental meditation sessions may cause a financial burden for some. The Maharishi Foundation sets up payments based on income — for instance, you might pay between $540 and $980 depending on your salary bracket. Full-time students must pay $420, while the organization also offers a partial grant to those receiving federal assistance. Of course, there may also be fewer teachers available in certain areas. Prepare to have to travel to access in-person instruction. Like any meditation form, some beginners might struggle to adapt. Achieving the ultimate state of relaxation takes practice and won't happen overnight. However, it's important not to become discouraged. Likewise, adjusting to the different sensations overcoming you could also be uncomfortable. While these physical and emotional experiences aren't harmful per se, you may need to get used to them. There is also a learning curve when taking up transcendental meditation. While concentration isn't necessarily a cornerstone of this practice, you still need to learn how to focus on your mantra. This can be challenging for someone with a scattered mind. Committing to a daily practice is another challenge you must face. Yet, creating two windows of time for meditation is critical if transcendental meditation is to work for you. Transcendental Meditation Is the Key to Better Living Transcendental meditation may not fix all your problems, but it can relieve much mental congestion. Overall, a meditation practice is good for your physical, mental, cognitive and emotional well-being — meaning it can also be the key to improved quality of life.  Consider signing up for transcendental meditation sessions to learn more about it and adopt a daily practice. Your life could very well change for the better. 

Is your New Year’s resolution to lay off the sweet stuff already in the rearview mirror? Breaking sugar addiction can take trial and error. It’s every bit as challenging as overcoming alcohol or drug use — in some ways, even more so. However, people do it all the time, and you can too.  If you haven’t succeeded in the past, you may need a different approach. Understanding the science of the sweet stuff provides agency as you see the reason behind the compulsions that drive your behavior. Understanding psychology lets you treat yourself with grace, as you would a friend, instead of beating yourself up, which often makes things worse.  If you’re ready to reclaim your health and sense of control, here’s how to break sugar addiction and six strategies for sticking to your guns.  Why Is It So Hard to Break a Sugar Addiction?  The reason that it is so hard to break a sugar addiction is that the substance activates your brain's reward circuitry, making you feel good when you eat it — at least, until the guilt kicks in. You might have read that sugar is as addictive as cocaine! Guess what? It’s true in a way, as both affect brain chemical levels, although the science is complicated.  It’s good news, however. Recent studies show that both cocaine and sugar activate similar brain regions upon initial exposure. These changes affected neuroplasticity, causing an increase in certain structures associated with processing rewards. However, the brains of those on drugs showed a greater level of reorganization.  What does this mean? A single exposure to sugar lights up your brain, similar to a cocaine hit. However, this effect fades with repeated exposure to the sweet stuff. Conversely, it increases in the brains of people exposed to cocaine, meaning you crave more and more to get the same effect.  The good news is that you’re unlikely to go on a fatal sugar bender. Eventually, the resulting sick feeling will compel you to stop eating, which doesn’t happen with cocaine. The bad is that once the icky side effects of too much sugar fade, you seek out another “hit.” Here’s where mindfulness comes into play, as many things drive humans to eat besides hunger.  1. The Catch-22: You Gotta Eat!  Why did you last eat? If you’re in tune with your body and have relative freedom over your schedule, you might answer, “Because I was hungry.” However, other equally valid responses include: Because it was my lunch hour, and I didn’t want to get hungry during the afternoon.  Because it was a holiday celebration with my family.  Because I was stuck on a tricky problem at work and craved a distraction.  Because I felt overwhelmed by emotion and had to do something, anything, to ease the discomfort for a few moments.  One of the biggest challenges you face in breaking a sugar addiction is that you have to eat. Unlike people addicted to alcohol or drugs, you can’t go “cold turkey” with food. Further mucking up the mix is that you don’t only eat when you’re hungry — people use food for various purposes, including emotional regulation or coping with challenging feelings.  To break sugar addiction, therefore, you must get mindful. Before you put something in your mouth, ask yourself:  Am I eating because I am hungry or is it something else?  If you’re hungry, you can tame your tummy-tiger with nutritious foods. If it’s something else, you know it’s time to pause and consider other coping strategies, such as those described below.  2. A Crash Course on How Your Body Breaks Down Food Here’s the deal: your body breaks down everything you eat into smaller parts. Carbohydrates become glucose for energy, protein becomes amino acids and fats transform into glycerol and various fatty acids. Some foods take longer than others to digest, affecting your hunger levels. For example, even complex carbohydrates break down more quickly than protein or fat, providing ready energy for fight or flight.  Your body requires a steady supply of glucose for energy. The blessing and curse of sugar is that your body doesn’t have to work to process it, resulting in a blood glucose spike. That’s one reason you crave the sweet stuff — it gives you a rapid energy boost in a pinch. However, too much of it throws your body’s systems out of balance. Your pancreas can’t make enough insulin fast enough to keep up, causing disease, including Type 2 diabetes.  Therefore, tune in mindfully. If hunger prompts cravings, a snack high in protein, fat and complex carbs should satisfy you. For example, a cup of yogurt with granola and chia seeds provides healthy probiotics, lean protein and nutrients your body needs for good health.  However, if only a chocolate bar sounds good, you probably crave sugar in response to mental or emotional, not physical stress. That means you need a different strategy. You can break sugar addiction by treating it like any other type of substance abuse. Although you cannot stop eating, you can cut out foods with added sugar without harm. Here’s how.  The Stages of Breaking an Addiction  You know the physical science behind sugar addiction. Now, it’s time to tackle psychology. Your first step, as many 12-step problems cite, is admitting you have a problem. Only then can you move through the stages of breaking your addiction, which are: Precontemplation: Congratulations! By reading this article, you have already begun to tackle this step, marked by discomfort about your behavior. In this stage, you know there is a problem, if not the cause or how to fix it. You now have that insight.  Contemplation: In this stage, you admit the problem but might remain unclear on the benefits. A good next step is to learn more about junk food’s impact on your body and the rising rates of Type 2 diabetes in America related to our addiction to sugar.  Preparation: In this stage, you take actionable steps, such as the first few suggestions outlined below.  Action: Here, you implement your plan and rely on your coping mechanisms, such as those outlined below.  Maintenance: Here, you work hard to prevent relapse by continuing to work your program as the urge to relapse eventually subsides.  Please note: You might not work through all these stages linearly. It’s common, for example, to flip-flop between the contemplation and preparation stages, doing well for a while before a relapse. What matters is not letting one setback derail your progress — chalk it up to a bad day and try again tomorrow.  6 Strategies to Break Sugar Addiction Now that you’re ready to dig into the nitty-gritty of how to break your sugar addiction, take these steps.  1. Do a Deep Dive It’s yoga mat or zafu time, although you can practice this mindful exercise anywhere. All you have to do is ask yourself one question, then sit back and nonjudgmentally observe the responses that arise:  What drives me to overeat sugar?  Remember, any response is valid — please don’t bog yourself down by judging yourself. For example, criticizing yourself for loving chocolate bars or cake is unproductive. You know when you lie to yourself, so accept that loving sweets is a part of who you are — but you choose to engage with the side that prefers good health.  2. Create a Supportive Environment  Are there bartenders who have successfully kicked alcohol addiction? Yes. However, there are also scores of others who leave the profession because the temptation is simply too great.  Most people find it helps to remove temptation. Declare a moratorium on buying foods with added sugar. If you live with others who consume such foods, dedicate a separate cabinet or pantry storage area for their goodies to keep them out of sight.  Be kind to your human side, too. Although some people succeed by going cold turkey, others prefer to gradually wean themselves or reserve a small, permissible treat. For example, you might let yourself chew gum for a taste of the sweetness you crave without all the calories.  3. Rally Your Support Troops  A solid support system is a must for beating addiction — it’s why 12-step programs are so popular. You can find food addiction support groups even if you have a supportive family and friends. They can be valuable sources of connection if you feel isolated.  4. Distract Yourself From Your Triggers What is a trigger? Although they’re often used to describe trauma responses, their simplest explanation is a pattern of thoughts, feelings and behaviors that occur after you encounter a stimulus.  Distracting yourself from your triggers can depend on your environment. For example, practicing yoga is an excellent choice — but you aren’t likely to whip out your mat at the office when the urge for a donut strikes. While you can rely on healthier coping mechanisms like working out sometimes, it helps to have a list you can turn to anytime, anywhere, even in public, such as: Reading uplifting material: Keep a self-help book on your Kindle or keep positive lists in your Google Docs that you can review from your phone.  Play a game: A simple round of phone solitaire might break the snacking urge, and adults can use fidget spinners, too.  Meditate or pray: Meditation or prayer beads give your mind something to focus on besides fudge.  Text a therapist: Many of today’s mental health apps include free 24/7 texting with licensed mental health professionals.  5. Educate Yourself  The more you learn about what excess sugar consumption does to your body, the better. For example, you might also decide to eliminate bleached flour, which contains a chemical byproduct that further harms your pancreatic beta cells, the ones responsible for making insulin.  Your body responds to this substance as if it were sugar, which is bad news for your health. It definitely impacts your blood sugar levels, which drives cravings. Saying no to bleached flour might make it easier to keep your commitment to no added sugars by easing the physical urge to snack.  6. Seek Professional Help  Would you shame someone for seeking help with drug addiction? Of course not. You’d support their progress. Remember, sugar lights up your brain in much the same way, at least at first, causing changes in how you process all the various stimuli bombarding you constantly. A little professional guidance could help you identify triggers you haven’t yet recognized and develop new coping strategies that fit your lifestyle.  Additionally, beating sugar addiction can make feelings you previously stuffed down with food arise in force. For example, many people overeat to cope with the trauma of sexual abuse, and they need guidance to manage the emotions that emerge.  How to Break Sugar Addiction  You can be addicted to sugar. Fortunately, you can overcome your addiction using many of the same techniques used by people who struggle with other substance use disorders.  Follow the tips above to break your sugar addiction and stay clean. You’ll improve your health and feel more in control of your life. 

If you’re watching your food intake, you may be asking yourself: How many calories are in an egg? Eggs are an excellent source of protein and fat, so you can definitely incorporate them into a healthy diet. Here’s how many calories you’ll find in eggs laid by different types of poultry.  Chicken Eggs Chicken eggs come in five sizes: small, medium, large, extra large and jumbo. A small egg contains 50 calories. A medium egg has 60. A large egg, which is the standard size used in cooking, has 70 calories. Extra large chicken eggs have 80 calories, and jumbo eggs tip the scales at 90 calories.  The color of the egg has nothing to do with its nutritional content. Rather, it’s a reflection of which breed of chicken laid it. Chicken eggs may be white, brown, cream, blue or even green — so, yes, you can fulfill your fantasy of having green eggs and ham.  Duck Eggs Duck eggs are usually much larger than chicken eggs, and they average around 130 calories each. Stores don’t commonly sell duck eggs in the United States, but you can often find them at farmers markets.  They have a slightly higher fat and protein content than chicken eggs. Otherwise, they look and taste the same with the exception of their color. Duck eggs may have white, green, grey or black eggshells depending on which breed they came from. You won’t find grey or black chicken eggs.  Quail Eggs Delicate, spotted and roughly the size of a grape, you may burn more calories just preparing a quail egg than you’d gain from eating it! A single one has approximately 14 calories. They’re fun to eat for the novelty factor, if nothing else, and they certainly look cute when hardboiled in their paint-splattered brown-and-white shells. They taste the same as a chicken or duck egg.  Goose Eggs How many calories are in a goose egg? Approximately 270, though you’ll be lucky to ever find one for sale. That’s because geese only have one laying cycle per year, and they don’t lay nearly as many eggs as chickens or ducks.  Toulouse geese, for example, only lay around 35 eggs per year. That’s ten times fewer than the highest-producing chicken breeds! Emden geese lay slightly more — around 40 — and Chinese geese, the most prolific layers, only produce an average of 50 eggs per year. If you manage to get ahold of a goose egg, remember to savor every bite.  Turkey Eggs A turkey egg has around 135 calories, roughly equivalent to a duck egg. You might wonder why you’ve never seen one for sale. After all, the birds are one of the most common animals raised for meat, so why not collect their eggs? For one thing, turkeys require a lot more space and food than chickens do, making them more expensive to raise. Despite this, they only lay around two eggs per week. In contrast, the most prolific chicken breeds lay well over 300 eggs a year. Turkeys also start producing eggs a lot later than chickens do, so they’re simply not economical to raise for eggs.  But, their eggs are just as tasty and good for you as a chicken’s.  Ostrich Eggs Odds are you’ve never had an ostrich egg. If you do get your hands on one of these massive delicacies, be sure to invite some friends over before cracking it — a single one is the equivalent of two cartons of chicken eggs.  Although the exact number of calories in an ostrich egg is unknown because it isn’t a common food item, a medium-sized chicken egg has around 60 calories. Multiplied by 24, an ostrich egg probably falls close to the 1,500-calorie mark, if not more. Hope you’re hungry! How Many Calories Are in an Egg? The answer depends on which species and even breed you’re talking about. In general, small chicken eggs have the fewest calories, while ostriches lay the most calorie-dense eggs you could possibly consume. Ultimately, however, you can decide how many calories to consume by eating smaller or larger portions of eggs in one sitting. 

Air fryers are the hottest new cooking trend everyone continues to rave about. While you might’ve only gotten your hands on one in 2020, it’s actually been in development since 2005. Inventor Fred van der Wejj invented it for a reason you can likely relate to — he was disappointed with the current methods of cooking crisp french fries. However, since his innovation, professional and home chefs worldwide have created healthy air fryer recipes that make planning dinner or meal planning a snap. Naturally, air frying your food is healthier because it lowers the amount of saturated and trans fats you would eat if you used deep frying. But there are still plenty of unhealthy meals you can make in an air fryer. Here’s a collection of healthy air fryer recipes you or your family and friends might beg for seconds of. 1. Roasted Chicken and Vegetables Have you heard of the concept of eating the rainbow? It involves trying to eat a fruit or vegetable of every shade per meal to increase your phytonutrient intake. Those with a host of picky eaters on their hands may find it challenging to encourage nutritious eating, but this roasted chicken and vegetables may be the key. Perhaps the best part of this Pinch Me Good recipe is that it only takes 15 minutes to come together. Not to mention, it’s highly customizable, too. Feel free to swap in your favorite quick-cook veggies, seasonings or meatless protein replacements to suit your liking. All you need to do is chop the vegetables and protein, toss them with your flavorings of choice and a bit of neutral oil, put everything in the air fryer basket and cook at 400° Fahrenheit for 10 minutes. If you’re using chicken, make sure it reaches 165°F internally. Serve alone or alongside mashed potatoes or rice for a nutritious and filling meal. 2. The Perfect Salmon The flavoring for this salmon is also incredibly versatile, too — feel free to try it Southwestern style or find a seasoning blend for an Asian-inspired meal. This is a fantastic healthy air fryer recipe because it serves as a base for any flavors you crave. Noble Pig calls for paprika, salt and pepper, but let your imagination run wild. Simply rub the filets with a neutral oil, coat them with your favorite seasonings and pop them in the air fryer for seven minutes at 390°F. Enjoy this salmon with a salad, asparagus or any side that fits with your flavors of choice. 3. Pecan-Crusted Pork Chops Want something a bit more unique? Check out these pecan-crusted pork chops! This recipe will take a little more prep time, but it’s worth it to achieve the delectable crispy crust complemented by the incredible flavor the pecans deliver. To start, mix chopped pecans, starch, garlic and onion powder, salt and Italian seasoning. In a different bowl, place Dijon mustard, egg, garlic and water and whisk them together. Take a pork chop, coat it in the egg mixture, then cover it in the pecan breading. Cook three pork chops at a time at 400°F for twelve minutes, flipping them over at six minutes. Wholesomelicious recommends serving these with green beans, sauteed vegetables or topping a salad with them. 4. Hearty Meatloaf This delicious meatloaf has the longest cook time on this list at 50 minutes, but the preparation is a breeze and you’ll be ready to pop it in the air fryer in no time. You could chop the necessary veggies yourself or buy them pre-chopped for quicker prep. PaleOMG calls for onion and bell pepper, but you could add more to your liking. Mix those with ground meat or meatless replacement, egg or egg replacement, flour, regular and celery salt, white pepper, cayenne and garlic powder, ketchup and spicy mustard. Grab a loaf pan to form the meatloaf — this recipe recommends adding bacon to the pan first to cover the meatloaf, but you could leave it off. Take the loaf out of the pan, put it in the air fryer and cook at 350°F. Once the timer has 30 minutes left, brush the meatloaf with the ketchup-and-maple-syrup sauce and tent it with tinfoil, brushing again after 16 minutes and removing the tinfoil for the last four minutes. Serve it with your favorite sides for a healthier home-cooked classic. Try Out These Easy and Healthy Air Fryer Recipes Who says healthy food has to be simple? Air fryers are fantastic kitchen appliances because of the variety of meals they can make and how fast they can cook. The next time you want something easy while still being nutritious, choose one of these quick and healthy air fryer recipes and dig in.

There are so many things to love about semi-permanent hair dyes. They can give you the gorgeous color pop of your dreams, but they can fade after a few washes. If you don’t know how long does semi-permanent hair dye lasts, you’re in the right place. Here’s all you need to know about semi-permanent hair dyes and other types of hair colors. What Is a Semi-Permanent Hair Dye? A semi-permanent hair dye allows you to add color to your hair without too much commitment. Whether you’re preparing for a special occasion or simply want to switch your look every couple of weeks, this type of hair color is an excellent choice. There are many ways to color your hair using a semi-permanent dye. You can use a single color or combine different hues to create your unique shade. It allows you the freedom to experiment with colors and your hair. How Long Does Semi-Permanent Hair Dye Last? The longevity of the hair dye depends on many factors, such as dye formula and daily activity. With moderate to low shampoo use and limited exposure to swimming pools and sunlight, your semi-permanent hair dye can last around six weeks. This dye penetrates the hair shaft, usually lasting five to 10 washings. How To Make Semi-Permanent Dye Stay Longer Now that you know how long does semi-permanent hair dye lasts, you can follow these steps to keep your hair in its healthiest and most vibrant state: Limit Shampoo Usage Wash your hair with shampoo and conditioner only once or twice a week. Avoid using hair care products that contain sulfates, which strip your hair of valuable moisture and color. Use a color-safe, silicone-free shampoo packed with nutrients to keep your crowning glory healthy. Avoid Too Much Exposure to Sunlight Your hair color can fade when you spend too much time in the sun. It can damage your hair proteins and fade both natural and artificial pigments. Stay Away From Chlorine Chlorine in swimming pools can fade the vibrancy of your hair. Using a leave-in conditioner or a protectant before getting in the pool can help retain your hair color. Use Coconut Oil This natural hair treatment nourishes and hydrates your hair without fading your color. It consists of vitamins A and E, two antioxidants that protect your hair from damage and environmental pollutants. Permanent, Semi-Permanent and Demi-Permanent Hair Dye With so many options in the market, it can be challenging to know the differences between the three main types of hair dye: permanent, semi-permanent and demi-permanent hair dye. Before coloring your hair, learn more about the pros and cons of each type and know which one is right for you. Permanent Hair Color This type of dye interacts with your hair’s natural pigment, which can change its structure. With the help of ammonia, it penetrates your hair’s cuticle, causing moisture loss from the strands. Permanent hair color can withstand multiple washes, making this an excellent choice for those who want to maintain their vibrant hues longer. Pros of using permanent hair color: One-time application: Unlike semi-permanent and demi-permanent dyes, permanent hair color doesn’t have to be applied occasionally More natural-looking: Permanent hair color offers more natural colors than temporary, low-commitment hair dyes Can cover gray hair: This type of dye is ideal for those looking to conceal their gray hair, providing long-lasting results than any temporary hair color. Cons of using permanent hair color: Prone to damage: The formulation of permanent dye contains strong chemicals to attain long-lasting color, which might contribute to dryness. Additionally, it can weaken hair fiber, resulting in weaker hair. Can cause allergic reactions: Some people can experience contact dermatitis, characterized by red, scaly, inflamed or bumpy skin after contact with a particular substance. Many permanent dyes contain paraphenylenediamine (PPD), a known irritant and allergen. Semi-Permanent Hair Dye This temporary hair dye can temporarily enhance the appearance of your hair. It’s ideal for people who want a more temporary shade than demi-permanent hair dye. Pros of using semi-permanent hair color: Creative freedom: Mix and match colors to create your unique dye. You can continually experiment with new hues and be as creative as possible with your crowning glory. Great for first-timers: If you want to try a new color but aren’t ready for long-term commitment, you can use a semi-permanent dye. Refresh faded color: This type provides a more convenient way to revive your hair’s faded vibrance. Ammonia-free: Most semi-permanent hair colors don’t contain ammonia, which causes an unpleasant chemical odor in the dye. Cons of using semi-permanent hair dye: Might not work on dark hair: This type of dye might only adhere to your hair when bleached. Messy application: Mixing and matching colors can stain clothes, floors, hands and other tools. Thankfully, they are just easy to remove. Demi-Permanent Hair Dye Demi-permanent hair color has more staying power than semi-permanent choices. This type can last up to 30 washes without much exposure to sunlight, hot showers and swimming pools. It’s the perfect balance of temporary and permanent dye choice. It uses mild peroxide developer to allow color molecules to penetrate the hair’s surface layer. It may not be ideal if you want to go blonde, but it’s an excellent choice for blending uneven colors, toning brassy blondes and adding shine. Pros of using demi-permanent hair color:  Ammonia-free: You can rest easy because your hair dye is free from ammonia, which can damage or dry out your hair. Low-commitment: It’s a healthy way to spruce up your hair without the worry about root touch-ups. Cons of using demi-permanent hair color: Doesn’t last long: It’s not the perfect choice if you want something that’ll last for many months. Not versatile: Demi-permanent dyes only work for colors darker than your natural hair color.  Are There Health Risks When Exposed to Hair Dyes? A study in The BMJ shows a slightly higher risk for basal cell carcinoma, a type of skin cancer, in hair dye users. There’s also a sign of increased risk of breast and ovarian cancers with longer-term use of permanent dye. However, it’s worth noting that additional research is needed to move the needle on recommendations for proper hair color usage.  Until more research is conducted, consider your health status and personal history when deciding whether to color your hair. Color Your Hair Responsibly Semi-permanent hair dye is an excellent way to express your personality through colors. However, you want to ensure you’re using quality products. Remember the discussed tips and information to enjoy vibrant, healthy hair.

Compassion fatigue is an ailment you’ve probably experienced but never had a term for. Sometimes, it’s challenging to discern how you feel after an interaction or event. The conversations or tasks may have been demanding though rewarding, providing conflicting feelings. Is it tiredness or stress? Is it desperate relief or euphoria?  To correctly identify what compassion fatigue is, you will have to answer these questions to learn more about how your mind and body react to social exertion. Learn how to recover from it gracefully. What Is Compassion Fatigue? Compassion fatigue — also called vicarious trauma — occurs after helping others through an emotionally taxing, typically traumatic experience. Some even refer to it as empathy overload. The impacts and feelings of helping others manifest emotionally, mentally, spiritually and physiologically. This is a unique condition others might be more prone to than others for specific reasons. It doesn’t happen every time you perform a small act of kindness.  For example, counselors and therapists bear the burdens of countless stories and struggles while trying to provide solutions for healing and alleviate stressors. After a long week, they may feel extreme waves of tiredness, complacency and even depression. Other professions and lifestyles more susceptible to compassion fatigue include but are not limited to: Emergency responders, like firefighters or EMS workers Social workers  People working with homeless individuals or displaced persons Crisis assistance, such as natural disaster aid Volunteer staff, like hunger or poverty relief staff Teachers and education-based employees Medical staff, including elderly or hospice carers Law enforcement and lawyers Religious officials This fatigue is a different sensation from isolated feelings of burnout because it results in trauma. Burnout strictly references occupational stress or personal lack of fulfillment, which is often temporary. This being said, burnout is a component of compassion fatigue alongside secondary traumatic stress. Can People Outside of These Professions Experience It? Yes. Compassion fatigue may impact anyone, though it is most prominent in these professional circles. Some people feel empathy more prominently than others, making the struggles of loved ones and even the world at large erode people into compassion fatigue.  For example, compassion fatigue symptoms might motivate someone toward activism to support others. Adversely, a compassionate individual who cannot help others due to their circumstances may experience this fatigue out of helplessness. What Are the Symptoms of Compassion Fatigue? The side effects of acute or extended compassion fatigue come in varying degrees. Some symptoms might be confused for other mental health or physical struggles, such as anxiety or respiratory concerns. Here are some physical and emotional byproducts. PhysicalEmotional and MentalExhaustionTrouble sleepingHeadachesMuscle tensionGastrointestinal distressAppetite changesLower immune systemShorter attention spanReduced concentrationFluctuations in weightDepressionAnxietyIrritability or mood swingsEmotional numbnessLow self-esteemLoss of purposeDisassociation Self-loathingRelationship strain and detachmentPessimism and nihilismCompassion fade Another physical and emotional symptom you could experience is addiction. Leaning toward alcohol, drugs and gambling are frequent yet ephemeral sources of misconstrued relief. Others might lean into overworking themselves or retail therapy to provide a similarly distracted haze during compassion fatigue. Is This Even a Real Concern? The phrase “compassion fatigue” may sound new age, but it is a valid, prevalent and underrecognized concern, primarily in stressful workplaces or restrictive circumstances. Consider how marginalized communities may fall into this headspace differently than a first responder. In a study of medical staff, teachers, social workers, psychotherapists, pastors and more, there were variances in compression fatigue density. However, it was still present in all surveyed profession groups, with a correlation of those with high self-reported fatigue aligning with severe self-criticism tendencies. After experiencing copious amounts of trauma, people may experience psychic numbing, which makes them temporarily or permanently dismissive of mounting distress. Though this sounds like a welcome reprieve for people experiencing compassion fatigue, it is a slippery slope to diminishing emotional capacity. How Can You Treat Compassion Fatigue? There are solutions for dissolving the debilitating feelings compassion fatigue brings. Short- and long-term solutions in professional and at-home settings exist for you to experiment with. https://www.youtube.com/watch?v=7keppA8XRas Grounding Exercises with Gratitude To combat feelings of hopelessness and despair, bring yourself back to reality. You can do this by repeating affirmations, journaling or other methods. No matter what you choose, practice gratitude. This works because it reminds you of everything going right and optimistically in the world. This is desperately needed, especially when your worldview becomes constricted by your constant exposure to traumatic stimuli.  Reframe your image of the world and its people by recognizing the incredible individuals in your life, what joy they bring to you and others, and celebrate the monumental achievements the human race has accomplished. Fewer people die at young ages, species have been brought back from endangerment and we have invented things beyond human imagination. Not everything is bleak all the time. Wellness and Self-Care When you’re caught up in an emotional barrage, it’s easy to forget about your basic needs and focus on what makes you feel good and happy. Consider your body’s essential needs first, like hydration, healthful foods, exercise and hygiene. Then, consider mindfulness and other self-care measures such as pursuing your hobbies, meditating or making time for loved ones. Therapy A trauma therapist would be ideal for those listening to and seeing harrowing events constantly. Unpacking how these narratives make you feel is best guided by an experienced professional.  Replace Self-Medicating Behaviors As previously mentioned, addictive tendencies may arise during a bout. This is normal and you can overcome it by replacing a bad habit with a positive, healing one. For example, transform drinking alcohol every evening into non-alcoholic bubbly or flavored sparkling water. Instead of doomscrolling because of a social media or internet addiction, pick up a book whenever you want to pick up your phone. It’s a healthier form of escapism that engages your brain more profoundly. Why Is Compassion Fatigue Important to Acknowledge This shared trauma is becoming more prevalent. Professionals are raising awareness of compassion fatigue as a legitimate concern. People have a higher likelihood of experiencing mental health concerns in the modern era, especially as more individuals enter workforces with increased transparency, personability and vulnerability.  Compassion fatigue may arise, primarily as a shared understanding of trauma with events like the COVID-19 pandemic enlightens the planet about what happens when undergoing an unprecedented, strenuous experience together. Increasing visibility on compassion fatigue will expedite recovery for many currently shouldering moral stress.

Most people know of the benefits of cryotherapy by now. While cryotherapy might need more research to fully understand its benefits, you can still get the treatment whenever you want. If you're looking for a treatment that will work for several things, cryotherapy is an excellent choice. Cryotherapy is absolutely worth the good you might see after your treatment. Here are a few of the benefits it can provide you or your loved ones with after a few sessions. 1. Weight Loss Perhaps one of the benefits of cryotherapy that many people think of is that they can lose weight. You shouldn't expect to lose weight just by attending cryotherapy sessions. When targeting fat with cryotherapy, you don't need to build in recovery time like you would have to with surgery. It's a less invasive option that can have you seeing the results you want when done responsibly, alongside eating right and exercising well. 2. Improves Skin Conditions Conditions like eczema can be annoying. They can get in the way of everyday life, and they seem to never really go away. You can use supplements like marula oil to target inflammation, but it may not leave lasting results. Cryotherapy can target and alleviate eczema symptoms, making it one of the most effective treatments for inflammatory skin conditions. You won't be itching as much or maybe at all if you treat your flare-ups with cryotherapy. 3. Less Inflammation Cold can decrease inflammation. Using a cold compress is one of the best ways to treat inflammation on your body at home, but repeat cryotherapy trips can help deal with inflammation. Chronic inflammation can lead to several other health issues, including diabetes and cancer, so treating it with cryotherapy could increase your health overall. One of the mightiest benefits of cryotherapy might be its ability to decrease inflammation — so it could be worth a try for anyone looking for a solution. 4. Relieves Pain One of the best benefits of regular cryotherapy is that it can be used to manage pain. If you exercise often, you may consider cryotherapy to help relieve your pain and rebuild muscles after challenging workouts. People who have arthritis can benefit from regular cryotherapy. Since cryotherapy fights against inflammation, those with arthritis might feel temporary relief from the pain in their joints. Ice and cold numb an area that needs attention, which is a good way to temporarily relieve and treat pain when nothing else seems to work. 5. Prevents Alzheimer's Disease Whole-body cryotherapy could be effective in preventing Alzheimer's disease in older patients due to its anti-inflammatory properties. Brain inflammation is one of the first signs of Alzheimer's development, so by utilizing cryotherapy, patients may be able to keep their inflammation in check and prevent the onset of Alzheimer's. When used in conjunction with other activities that keep the brain active, cryotherapy may be an effective way of staving off degenerative disease. Reap the Benefits of Cryotherapy While the sudden temperature change might feel shocking to most people, cryotherapy can have a positive impact on your life. The treatment is still relatively new, but the supposed benefits of cryotherapy seem to outweigh any potential risks. You can always try one session and see if it's for you. If the cold isn't your thing, you can always look for these benefits elsewhere. But with how fun and easy cryotherapy is, it's certainly worth a shot. Make sure to use all treatments responsibly, and remember to be mindful so you can savor every moment of your cryotherapy sessions and the good they bring you.

If you spend time online, you might come across the term “crippling depression.” Nowadays, people use this term when they feel “crippled” by persistent feelings of sadness, pessimism and worthlessness. However, it’s not a clinical term, which can lead to potential misunderstandings. Explore the concept of crippling depression, recognize its signs and discover ways to overcome it. What is Crippling Depression? Although not a distinguished clinical term, crippling depression is a colloquial term used to convey the severe nature of people’s mood conditions. According to the National Institute of Mental Health (NIMH), around 21 million adults in the U.S. had at least one major depressive episode. This term is also referred to as overwhelming, debilitating or severe depression. It’s worth noting that it’s not a diagnosis but rather a phrase only used to describe the feeling of being unable to perform well because of lingering negative emotions. Warning Signs of Crippling Depression Severe depression involves feelings of sadness and hopelessness that can negatively impact a person’s ability to function. In worse cases, it can lead to estranged relationships, self-harm, substance use and job loss. Simple daily tasks such as making a meal or texting a loved one may require immense physical and mental energy from someone battling with crippling depression. Other symptoms of major depressive disorder include: Persistent feelings of sadness, frustration, anger or hopelessness Thoughts of suicide Apathy and lack of interest in activities or people Severe mood swings  Difficulty concentrating Slowed speech, thought and physical movements Changes in appetite Sleep disturbances These symptoms vary from person to person. While it’s common for people to experience every so often, those diagnosed with clinical depression experience these symptoms for weeks and even months. Common Types of Depressive Disorders There are several types of depressive disorders that can lead to an episode of debilitating depression: 1. Clinical Depression Also known as major depressive disorder, this type of disorder causes significant life disruptions, making it difficult for the person to complete everyday tasks. 2. Persistent Depressive Disorder This is a long-term depression associated with constant feelings of emptiness and sadness. People with this type of disorder may also lose interest in the activities that were once enjoyable.  3. Seasonal Affective Disorder (SAD) Also referred to as winter blues, SAD plagues those living in icy locations lacking consistent sunlight. It is associated with feelings of sleeping too much, difficulty concentrating and feelings of sadness. One common way to get rid of SAD is to get more sunlight during winter. 4. Postpartum Depression This disorder affects women after giving birth, causing intense anxiety, fatigue and sadness. This condition makes it challenging for mothers to care for themselves and their babies. Postpartum depression can happen anywhere from weeks to months after giving birth. How Depression Affects Your Body While depression is a mental health condition, it can manifest into physical symptoms, especially if left untreated. If you have a depressive disorder, you may be at a higher risk of the following: Weight gain: Depression may prompt an individual to overeat, leading to a higher risk of obesity and related conditions such as type 2 diabetes.  Heart disease: There’s a strong correlation between depression and stress. When you’re feeling stressed, it speeds up your heart rate, which can lead to heart disease over time.  Compromised immune system: Depression can weaken your immunity, making it harder for your body to combat infection and diseases. How to Cope with Debilitating Depression  Depression can be debilitating, but the good thing is you can take steps to help reduce your symptoms. 1. Get Active Try to get some exercise daily. It’s essential not only to curb the symptoms of depression, but it’s also critical to your health. It can be challenging to get up and start moving, so it’s best to start small and do something light, such as a 10-minute yoga. This physical activity can help you burn off nervous energy and prompt you to sleep. Exercise doesn’t have to be a 45-minute gym session. All it takes is a few minutes of your time for sweating out to release endorphins. 2. Eat Healthy Foods Depression might urge poor eating choices and habits, which may cause digestive and weight gain problems. Sugary, salty and fatty selections might bring temporary comfort, but these can cause blood sugar spikes. Eating fruits and vegetables can help boost your energy throughout the day. Even better, they supply your body with essential nutrients to keep your body at its best. 3. List People to Call Upon for Help Depression can weigh you down, leaving you feeling alone and helpless. However, it’s not something you should embrace alone. Look around and see the people around you — those who love and care about you no matter your situation.  Ask your loved ones to check in on you regularly. Make a list of those you trust the most — let them know immediately when you need support or a shoulder to cry on. Remember, there’s no shame in asking for help. Sometimes, it’s the most heroic thing you can do to yourself. 4. Create a Routine When you’re depressed, you may struggle to get up for work, dinner and even shower. Some people stay inside their rooms all day, hoping that negative thoughts and feelings will disappear. Such routine can be detrimental when not intervened.  Making small changes in your routine doesn’t need to be elaborate. For instance, instead of eating junk food, commit to eating a small healthy snack. Getting up and dressing up for a morning jog rather than lounging in pajamas all day is small but could significantly change your daily routine. 5. Consult a Professional Sometimes, negative thoughts can loom large in your mind, making everything too overwhelming. When this happens, call a professional. They can discuss your feelings and suggest interventions, such as Cognitive Behavioral Therapy (CBT), Interpersonal Therapy (IPT) or medication. Even if you think you’re feeling better, let a mental health professional know if you notice changes in your feelings and routines.  Take Care of Your Mental Health The negative impacts of severe depression are overwhelming that it can aptly be described as “crippling.” None of the steps above will be easy to do if you have crippling depression. However, when you take little steps, it can create a significant impact on your mental and physical health.

Exfoliation is like giving your skin a fresh makeover — shedding dead skin cells to make way for new ones. It has many benefits, such as providing your skin an instant glow. However, if not done correctly, it could cause damage to your skin. Ready to embrace a more radiant complexion? Discover everything you need to know about exfoliation and how to exfoliate properly with these actionable tips.  What is Exfoliation This process refers to removing dead surface cells on the outer layer of your skin with the help of tools and substances. While these cells normally would shed off on their own, an exfoliant can help clear them sooner to make way for radiant, smooth-looking skin. Benefits of Exfoliating Your skin is in a constant state of repairing and replacing itself. Due to these processes, your outer layer can have layers of dead skin all over your body. Here are the benefits of exfoliating: Unclogs pores Helps prevent acne Allows better absorption of other skincare products Helps even out skin tone Aids better circulation  Increases cell turnover Two Types of Exfoliation There are two main methods of exfoliating skin: physical or manual and chemical exfoliation.  Physical or Manual Exfoliation This method uses tools like a brush, sponge, glove and scrub. It entails scrubbing the skin and using beaded products. The downside of manual exfoliators is that people can scrub too much, which may lead to irritation and skin barrier damage. Brush: A bristle brush is used on the body and rarely on the face to slough away dead skin cells. Some are used for dry brushing, while others are used with body wash or facial cleanser. Sponge: This tool provides a gentler alternative to brush. You can use it with soap, warm water or body wash. Scrub: Body scrub products come in large or small granules applied in a circular motion. After lathering this product on the body, you can rinse using warm water. Glove: This tool provides an easier grip than a sponge and brush. All you have to do is lather it with soap or body wash. An exfoliating glove is best used for large body areas like arms and legs. Chemical Exfoliation This method utilizes chemicals to dissolve dead skin cells. Chemical products are less likely to cause irritation than physical exfoliants, making them ideal for sensitive skin. Brushing and scrubbing are unnecessary when it comes to this method. Here are the most common types of chemical exfoliators:  Alpha-Hydroxy Acids (AHAs) These are among the most popular types of light chemical peels. AHAs break apart bonds that hold dead skin cells on the top of your skin. Ingredients such as glycolic, lactic and citric acids fall into the AHA family. Beta-Hydroxy Acids (BHAs) These acids work on the outermost layer of the skin, lifting dead skin away. It can also penetrate pores to exfoliate the lining and help reduce the appearance of fine lines and wrinkles. The most common types of BHAs include salicylic and beta-hydroxybutanoic acids. Know Your Skin Type Knowing your skin type is the first step in understanding how to exfoliate properly. Remember that this can change with weather changes, age and lifestyle. Every method of exfoliation might not work for some skin types, so this step is crucial. Sensitive Skin: Those with sensitive skin may experience irritation after using chemicals, fragrances and other synthetic products. Normal Skin: You may have this skin type if you don’t experience oiliness, sensitivity or dryness. Dry Skin: You may experience dry patches and dullness. You have dry skin if you feel the need to keep your skin moisturized now and then. Oily Skin: You may have oily skin if you have excess sebum on your face. This skin type is prone to clogged pores and acne. Combination Skin: If you have skin that isn’t dry nor overly oily, you may have a combination skin type. People with this type of skin often experience an oily T-zone, which includes the forehead, nose and chin. How to Exfoliate the Proper Way Now that you know the different exfoliation methods and your skin type, familiarize yourself with the proper ways of exfoliating your skin.  Select a Method Appropriate for Your Skin Type When you have dry, sensitive or acne-prone skin, opt for gentler options like chemical exfoliators. Physical and chemical methods will work if you have oily, thicker skin. Avoid treatments with strong chemical contents if you have a darker skin tone since it may result in dark spots. When you have an acne breakout, you can still exfoliate using over-the-counter chemical exfoliants that contain salicylic acid. Avoid using physical exfoliants as they can do more harm than good, irritating skin and worsening the problem. Be Gentle to Your Skin Using products with harsh chemicals and exfoliating too often can lead to redness, dryness and irritation. For instance, your skin might peel and burn if you go overboard with salicylic acid. In worse cases, irritation may require hospitalization in the event of severe skin damage. When you exfoliate too vigorously, it may leave your skin more sensitive to sun and pollutants. As the largest organ in your body, the skin’s job is to protect your body from harmful matters in the environment. Don’t Forget to Moisturize Use a moisturizer that fits your skin type. Exfoliating can leave the skin dry, so moisturize to keep your skin plump and healthy. Remember that hydration is essential so your skin can repair and protect itself from harmful forces. In the morning, always wear sunscreen, whether it’s raining or cloudy, especially if you’re going outside. Exposure to the sun can cause premature aging and irritation. Protection from UV rays is more crucial after exfoliating, as your skin is most sensitive.  Let Your Skin Breathe After giving your skin its well-deserved exfoliation, give it enough time to recover and repair itself. This moment is crucial because physical and chemical exfoliants can be too much for the skin.  Only exfoliate once or twice a week. Doing this more frequently and vigorously can result in redness, increased breakouts and stinging. Exfoliate Your Way to Radiant Skin Now that you’ve learned the ins and outs of proper exfoliation, you’re on your way to a more radiant complexion. Whether you choose physical or chemical exfoliants, make this skincare step a non-negotiable in your routine.