How Mindful Coffee Consumption Helps Build Sustainable Mental Wellness

Coffee is one of the world’s most popular energy boosts, yet many people consume it without much thought and treat it simply as the fuel that gets them through the morning. If that sounds like you, this is your sign to start engaging with your cup of coffee more consciously. When you pay attention to how, when and why you drink coffee, this bitter-but-delicious drink can help support your mental wellness in the long run. What Is Mindful Coffee Consumption? Mindful coffee consumption means being fully present with the experience of drinking coffee. Whether you brew it at home or pick it up from your favorite coffee shop, it involves observing the aroma, the warmth or coldness of the cup, the amount you’re drinking, any extras you add, and how your body and mind respond as you drink it. Coffee is a stimulant that many people rely on thanks to its caffeine, which helps reduce fatigue and drowsiness. Caffeine works by blocking adenosine receptors in the brain, a neurotransmitter that promotes sleep and relaxation. This process also increases the release of dopamine and norepinephrine so that you may experience increased energy levels, elevated mood and improved focus. Despite its mixed reputation, coffee has also been linked to several health benefits beyond a quick pick-me-up. Research suggests that drinking coffee may help reduce your risk of conditions like cardiovascular disease, stroke, Alzheimer’s disease, type 2 diabetes and certain cancers.  These benefits, however, depend on moderation. Drinking too much coffee can increase your risk of anxiety, headaches, heartburn and urinary symptoms. Consuming more than five cups a day has also been associated with lower bone density in some groups of women. 4 Ways Drinking Coffee Mindfully Supports Mental Wellness Being mindful of your coffee consumption helps you enjoy the health benefits while avoiding the risks.  1. Focus and Productivity Coffee has a well-earned reputation for improving focus and keeping you alert, which is why so many people reach for it during the workday. Taking proper coffee breaks can improve your productivity, too. One study found that a lack of coffee breaks reduced employee productivity by 23% among 77% of participants.  That said, you need to be mindful of how much coffee you drink to use it as a focus and productivity tool instead of something you feel dependent on. 2. Mood Regulation Being mindful of when you drink your coffee means recognizing when it lifts your mood and when it doesn’t. Coffee is linked to an immediate increase in positive emotions, such as happiness and enthusiasm. You may want to have it within the first 2.5 hours of your day to maximize emotional benefits.  3. Social Connection Drinking coffee mindfully can strengthen your sense of connection with others. In workplaces, coffee breaks naturally bring people together, and research shows that when consumed in group settings, caffeine can lead to more positive interactions and better collaboration. Outside of work, meeting friends for coffee is one of the simplest ways to stay socially connected. When you grab coffee with friends or family, you can reduce isolation and loneliness, both of which are linked to heart disease, stroke, depression and shorter lifespan. 4. Presence  Individuals often treat coffee as a grab-and-go necessity. However, mindful coffee consumption invites you to be more present. When you take the time to engage with the whole ritual of grinding the beans, pouring the water, noticing the aroma and sipping slowly to taste the flavor, you’ll start to appreciate the small details of the process.  Tips for Being a Mindful Coffee Drinker If you want to be more mindful of your coffee consumption, start by finding your minimum effective dose. Doing so can help you enjoy the benefits without slipping into overconsumption. General medical guidance from the FDA suggests a limit of 400 mg daily for most adults, which is roughly four standard cups of coffee.  However, you might want to lower your daily amount if you’re pregnant or managing conditions like diabetes. Exceeding your personal limit can increase anxiety, disrupt sleep and raise heart rate rather than helping you build sustainable mental wellness. It’s also important to drink your coffee at the right time. Research suggests that drinking coffee at least 8.8 hours before bedtime can help reduce the risk of lower sleep quality and shorter total sleep time. Be mindful of what you add to your coffee as well. If you prefer to add milk or sugar, pay attention to how much you add. Adding too many sweeteners or cream too often can quickly make your coffee unhealthy and may even increase your risk of health issues. Lastly, treat coffee as a ritual and not something to rush through. Take time to savor it and avoid multitasking during your coffee moment. Try pairing it with a short breathing exercise to get more mental health benefits. Sip Slowly, Enjoy the Benefits Mindful coffee consumption lets you enjoy it while supporting your overall health. When you slow down and drink with intention, you can build a more sustainable approach to mental wellness.

Journaling is a powerful way to process thoughts and build self-assurance. The best thing about this activity is that it doesn’t require special skills — all you need is a journal, a pen and an open mind to embrace its benefits. Discover how journaling can help boost your confidence and tips to make it more enjoyable for first-timers. How Journaling Rebuilds Your Confidence Here are the key ways journaling helps you reclaim and build confidence: Challenges and replaces negative self-talk: Writing down your thoughts helps you see the recurring negative patterns and limiting beliefs that undermine your confidence. Creates a concrete record of wins: The human brain naturally focuses on negative things rather than positive ones. Recording your wins builds a tangible, undeniable record of your capabilities. Provides a confidence boost: Journaling makes you more mindful, allowing you to gain a better perspective of yourself. On a bad day, you can simply flip through the pages and be reminded of your capabilities. How to Start and Stick With a Confidence-Boosting Journaling Practice While journaling is good for your mental health, it can sometimes feel intimidating, especially when you hold certain expectations about it, like you must fill the pages until your hand hurts. However, the truth is, only you can decide what you want to get out of it. Here’s how to make the most of your journaling experience. 1. Turn Off Your Inner Critic Negative self-talk can lead to self-doubt and questioning of your feelings. Do your best to ignore your inner critic while writing. Just write and let your first entry suck. Don’t focus on organizing your thoughts on the first try. The most important thing is to get your feelings and emotions on the page. 2. Log Your Successes Success logging is a conscious habit of recording your wins, both big and small. Did you finally get to the gym? That’s a win. Did you manage to say “no” to an extra commitment? Write it down. Did you close a deal? Celebrate it. The goal is to build a tangible record of your competence to help overcome impostor syndrome. 3. Start Small Make journaling overly easy to do. Write one line, answer a prompt or note how you are feeling in three words. Try simple methods and find your rhythm until you discover what works for you. Some approaches to try include: Stream of consciousness: Set a five or 10-minute timer and write whatever comes to mind. Again, don’t focus on organizing your thoughts. Simply let the words flow. One-sentence journal: Summarize your day in one sentence. Gratitude points: List three to five things you’re thankful for. 4. Use Prompts Journal prompts provide topics to reflect on, which can be helpful if you’re struggling with conflicting thoughts or want to make journaling a habit. Here are some prompts for when your confidence is low: What are the five things you appreciate most about yourself? What are you most proud of and why? What does strength mean to you? Does a friend or family member look up to you? Why do you think they do? What’s the last compliment that made you smile? 5. Embrace Inconsistency Sometimes, we put pressure on ourselves to do something flawlessly, and when we fail, we give up. The thing about journaling is that you’ll never perfect it your first or your fifth time. It takes practice and consistency. Be at peace with missing a day or two. What’s important is that you bounce back. Write Your Way to a More Confident You You don’t need anyone else’s approval to know you’re enough — the proof is already within you. Grab a journal and take a few moments to honestly reflect. Remember to start small. Little steps make it way easier to build a journaling habit that sticks.

Struggling to sleep? Sometimes, the cause is tied to how you spend the hours leading up to bedtime. A solid nighttime routine can help you drift off faster and wake up feeling truly energized. Say goodbye to groggy nights. Here’s a practical and effective routine you can follow for quality sleep. 1. 2 Hours Before Sleep: Turn Off Electronics Gadgets are often the reason why you can’t sleep at night. You’re either doom-scrolling or your partner’s watching their favorite TV show. You can avoid this by turning off all electronics two hours before you sleep. Adjust the thermostat to a setting between 65 and 68 degrees Fahrenheit and use your aromatherapy diffuser. Take this time to enjoy a cup of your favorite non-caffeinated tea. It’s great to calm the body and mind. If you've had trouble sleeping recently, melatonin supplements may help. Natrol’s Fast Dissolve Melatonin tablets have received consistent positive feedback — consumers note its effectiveness in helping them fall asleep quickly and wake up refreshed. 2. 1 and a Half Hours Before Sleep: Take a Warm Bath Soaking in a hot tub provides multiple health benefits. Your body releases endorphins as a response to the soothing, warm water. The result? You’ll instantly feel better and be on your way to getting the recommended seven to nine hours of sleep you need each night. New Miuz offers lavender bubble bath bombs infused with melatonin. Use this to turn your bath into a luxurious, calming spa experience. 3. 1 Hour Before Sleep: Do Something Calming Slow-paced activities can help ready your body and mind for sleep. Here are effective relaxation tips:  Try star bathing meditation: This activity allows you to be mindful while observing the stars. Admiring the stars boosts your mood and sense of spirituality. Read a good book: Reading is a common bedtime hobby. Avoid exciting genres like action and suspense. Choose a book with a simple, easy-to-follow plot. Do some light stretching: Doing light stretches can help you drift off to sleep faster and prevent sleep-related aches. Write a to-do list or journal: Writing down troubling thoughts and emotions can help release them from your mind. You can also jot down your tasks for the next day. 4. 30 Minutes Before Sleep: Do Skin Care and Dim Lights Doing skin care gives your evenings more structure. Light a candle in your bathroom and follow your skincare routine. It’s a relaxing way to reconnect with yourself after a long day. Next, swap harsh lighting for soft, ambient lighting to set the tone for a calming evening. 5. 15 Minutes Before Sleep: Go to Bed Finally, curl up in your bed and relax your muscles. One way to improve your sleep naturally is through progressive muscle relaxation. This involves consciously tightening your muscles for around five seconds and then fully releasing the tension for 30 seconds. This will help eliminate tightness and stress. Enjoy Your Nighttime Routine The best way to stick to a routine is to find ways to enjoy it. Feel free to modify these steps and see what works best for you. You deserve to get quality rest and wake up feeling great in the morning. Let these rituals inspire you to make small, significant changes to your routine.

I used to think athletic success was purely physical and that I had to train harder, lift more and run faster. However, over time, I realized the true game-changer wasn’t in my muscles, but in my mind. The ability to focus, stay calm and bounce back from mistakes mattered just as much as physical endurance. That’s when I discovered the power of mindfulness techniques for sports. Understanding the Mind-Body Connection Athletes talk a lot about the body, but not nearly enough about how the mind shapes what the body can do. When you’re in the middle of an intense match, you physically react to what your mind tells you. If your thoughts are scattered or anxious, your performance suffers. If your mind is clear and centered, your body follows. Practicing mindfulness helped me notice this connection more clearly. It taught me to be aware of what was happening in real time. Instead of replaying past mistakes or worrying about the outcome, I started focusing on my breath, the movement of my muscles and the rhythm of the moment. I found that the more I stayed present, the better I could react to whatever was happening around me. This awareness improved my performance and made training feel more enjoyable. Training Focus Like a Muscle I used to think that focus was something you either had or didn’t. However, I now see it as something that can be trained, just like your legs or lungs. When I started incorporating mindfulness techniques for sports into my daily routine, I treated it as mental conditioning. I began small, sitting quietly for five minutes before each workout, simply noticing my breath as it moved in and out. At first, my mind wandered constantly. I’d start thinking about errands, messages or the upcoming game. However, the goal wasn’t to empty my mind. It was to notice when I drifted and gently bring my focus back. Over time, this practice strengthened my ability to reset quickly, rather than letting frustration take over. My mental stamina grew along with my physical endurance. Eventually, I extended those quiet moments into longer sessions. Setting aside 10-20 minutes a day for meditation can improve focus and clarity. It helped me develop a steadier mind that could remain calm and attentive, regardless of what was happening around me. Just like physical training, the consistency of mental practice made all the difference. Managing Nerves and Pressure Pressure used to weigh heavily on me before big events. I’d overthink every possibility, imagining what could go wrong instead of trusting my preparation. Mindfulness gave me tools to handle that stress more effectively. One of the simplest mindfulness techniques for sports that I use is deep breathing. Before stepping onto the field, I take a few slow, deliberate breaths, feeling the ground beneath my feet and reminding myself that I’m ready for whatever comes next. This process doesn’t erase nervousness, but it helps me accept it. Mindfulness isn’t about pretending you’re not anxious, but about acknowledging those feelings and realizing they don’t have to control you. The more I practiced staying grounded in the moment, the easier it became to perform under pressure. I no longer viewed nerves as a weakness. Instead, I saw them as energy I could channel into focus and intensity.  Recovering From Mistakes and Setbacks Mistakes are unavoidable in sports. You might miss an easy shot, fall short of a time goal or lose a competition you worked hard for. Before I practiced mindfulness, I used to replay those failures in my head for days. I’d criticize myself endlessly, which only made it harder to bounce back. Mindfulness shifted how I approached setbacks. I started pausing after each mistake, even during a game, to focus on my breath and reset. I’d ask myself what I could learn from that moment rather than what I did wrong. This approach turned frustration into feedback. I began to see those losses as part of the process, not as proof that I wasn’t good enough. Using mindfulness techniques for sports helped me develop emotional resilience. I could recover faster, focus on improvement and move forward with confidence.  Bringing Mindfulness Into Everyday Training You don’t need to meditate for hours to get the benefits of mindfulness. You can weave small practices into your routine. During warmups, I focus on how my body feels as I move. During drills, I notice when my mind starts to drift and bring my attention back to the task at hand. After training, I take a few minutes to reflect on how I felt physically and mentally.  These simple moments of awareness add up. Over time, mindfulness becomes second nature. It helps you tune into your body’s signals, improves cognitive function and builds mental strength that carries over into every part of your life. When you consistently apply mindfulness techniques for sports, you create a foundation of focus, composure and self-awareness that supports long-term performance and well-being.  The True Edge Mindfulness gave me more than a mental edge — it gave me balance. It taught me that my worth as an athlete isn't tied to winning or losing but to how fully I show up in each moment. By training my mind in the same way I train my body, I’ve learned to remain steady through the ups and downs of competition.

Humans are meant to be in a community. Acquaintances share news or strangers become friends in a public space to have that comfort of company. Every individual should have access to a third place in their life. And while options are becoming few and far between, there are still a few to try out.  What Is a Third Place? The third place refers to a space where people can mingle without obligations. The first place is the home, where you may have responsibilities, chores, and family dynamics. The second home can refer to school or the workplace, where you still need to strive academically or professionally to succeed. A third place is a pressure-free environment where you can just find support from other people. Ray Oldenburg coined the concept in the 1980s to highlight the importance of informal and free social interaction.  Do You Need a Third Place? Yes, a third place is needed. It’s imperative at almost every stage in life because you need a sense of connection and community. Too much stress and loneliness can cause one to implode, negatively affecting your mental health in the long run.  Having a public space to frequent is especially evident when you’re an adult transitioning into different stages. You start to miss the everyday friendships made in school or struggle to make new ones. Find a sense of familiarity and comfort in your surroundings. It may even lead you to some beloved companions in the near future.  Third Place Ideas Everyone can have their own variation of their third place. If you’re someone who is still looking for that space, here are a couple of suggestions: 1. Join the Club Find a local club that engages in a hobby you love. It could be anything from golfing to yoga to dancing and more. These groups will typically have their own facility that you can visit for the meetings. Another similar option would be classes— cooking courses and knitting guilds can be relaxing and enjoyable.  2. Dine at a Cafe From the smell of the coffee to people having their own conversations in the background, there’s just something so comforting about being at a cafe. Find a nice local shop you can frequent every week and pick a spot. You can invite your family and friends along, but there’s also a certain thrill in talking to someone new there.  3. Loaf at a Park Bench The park is also a great public space to turn into your third place. You can bring a book and just sit on the bench or have a packed lunch for an impromptu picnic. It’s also possible to stretch your legs and walk around. A light jog is a great way to get your mind off of any stresses that you’re experiencing at home or work.  4. Attend Church Events The church is a good third-place option for religious people. It’s a space where they can concentrate on fostering their faith and talking with other like-minded people to gain perspective. Whether it’s a baptism event or mass, engage in the activities.  5. Check the Public Libraries Discover a gold mind of books by going to the local libraries. Some even provide audiobooks and e-books nowadays if you prefer more digital forms. You can even strike up a conversation with the bookworms in your vicinity.  6. Work Out at the Gym Want to become a fitness enthusiast? Join a fitness center and talk with fellow gym goers. You can share routines or ask them to spot you for your reps. A professional trainer would also show you the ropes of navigating the space while building a fitness plan.  7. Visit the Thrift Store Going down the aisles of a local thrift store can be enjoyable. You can look at many novel pieces and find new pieces to decorate your home with. It's also great to meet fellow shoppers and discover hidden gems together. 8. Drive Down the Trails A third place can be more than one establishment. You can take your car and drive down a familiar trail, taking in the beauty of nature along the way. Roll down the windows when you want open air, or consider renting a bike.  9. Sit on the Beach The beach is also a calming space you can visit when you need a break from home or work. Take in the sights of the seas and skies before you. Just remember to wear plenty of sunscreen when you’re heading there for UV protection.  Is it Hard to Find a Third Place? Finding a third place can be challenging. Some public urban spaces have an air of exclusivity that could make you feel like you shouldn’t be there. There also seem to be fewer public spaces in some cities, which dwindles your options. There’s also the matter of arrangement. Some people exhaust way too much time and energy when managing their jobs and homes. Even with remote work, you can be too exhausted to discover what space works for you.  Tips to Find Your Space It’s important to overcome the challenges of finding a third place to establish a safe space to turn to. Here are some tips to keep in mind: Avoid rushing: While finding a third place is good, there’s no rush in finding it immediately. Even if the first try doesn’t work out, hold out hope. Give yourself time and just schedule it when you’re comfortable.  Try improvising: A third place can be more arbitrary than you think. Areas as simple as the front yard or porch are already great ways to escape your regular obligations and meet other people. Online spaces are also great for connecting with people.  See what feels right: You’ll know you’ve found your third place if you've already felt much more connected with the room and people you are with. Contemplate if you feel calm and be grateful for the newfound space. Discovers Your Third Place Having a third place gives you a perspective that life is more than stress and hard work. You deserve to enjoy the spaces around you and find people to connect with. Venture outside and be surprised by what you’ll find. You can even share this blog post with a friend as an invitation.

Cell phones and computers are an integral part of society nowadays. People use them as tools to work and earn money, while others utilize them to seek entertainment or engage with others online. While there are perks to these forms of technology, it may be high time to take a step away from a digital detox. Digital Detox Meaning A digital detox is a voluntary break from the online world and all the devices that come with it. By tuning out anything digital, individuals can reevaluate how they spend their time and experience life without distractions.  Some people who try out a digital detox may only remove themselves from social media or the world wide web. However, others try to completely cut off screen time, which includes televisions, video game consoles and other forms of technology.  Digital Detox Benefits Deliberately taking time away from social media seems challenging at first, as most may spend more waking hours online rather than offline. However, it can make you happier through a variety of ways. Here are the benefits of a digital detox: 1. Increased Physical Activity While portable digital devices exist, most keep users glued to a chair or a sofa. A two-week social media detox study had participants relay how they had more physical activity, like walking their pets or doing chores. Boosting your exercise by regulating your time online also helps you stretch your muscles and get your bones moving. Productivity brings a sense of personal gratification, and so does prioritizing your physical health. 2. Less Stress Social media is pretty stressful at times, depending on the content you’re exposed to. There’s a constant influx of news and communities fighting with one another. Being the target of online scrutiny and hate comments is also troubling.  Another study finds people who abstained from social media completely were more successful in lowering depression and anxiety symptoms. While there is little to no effect on loneliness levels, mental health and stress levels have stabilized more. 3. More Time for Real-Life Interactions Have you ever wished you had more time during the day? The truth is Americans are spending about seven hours and three minutes online daily. You can check your own personal device to gauge the exact number of hours. A digital detox would help you reclaim that time and use it on more offline activities. You can have fulfilling real-life interactions with your friends and family more frequently. Having the awareness to enjoy your own company also brings joy. 4. Better Sleep Another way digital detox makes you happier is by improving your sleep. While some may not like to admit it, having a device to entertain you late into the night can distract you from slumber. It’s part of why many advise putting the device away when heading to bed. Nevertheless, you also need to regulate your online presence during the day. Too much social media use lessens your overall sleep quality while increasing the risk of sleep issues. Take a step back and have your circadian rhythm back to normal. How to Successfully Achieve a Digital Detox  A digital detox poses many advantages to your physical and mental well-being. However, it’s important to have the right execution, as too much restriction off the bat can make you relapse back to your digital dependency. Here are tips for forgoing your gadgets. 1. Narrow Down Your “Why” Having a specific reason to go to the digital detox help you stick with the task. Are you aiming to focus on something outside of your social media use? Do you simply want to purposefully cut back on the hours to change your habits? Narrow down the core goal and write it on a note to remember afterward.  2. Lessen Social Media Time If this is your first time running a digital detox, focus on reducing your online time rather than completely omitting it. You should use social media for about 30 minutes a day or less. However, you can extend this to an hour or so depending on your feelings. Scale it back once you get used to letting go of your phone.  3. Turn Off the Notifications One of the reasons why people gravitate toward their cell phones is because of the notifications ring. Try to make a point to turn off the unnecessary ones or turning the settings to vibrate mode instead. You can also build up a habit of checking on your phone later in the afternoon— condition yourself that the mornings are for offline activities. 4. Control What Goes on Your Screen List words or content that may trigger your stress levels and prevent them from showing up to make your device use a more positive experience. For instance, regular exposure to digitally altered images sets unreachable beauty standards and creates feelings of inadequacy. Alter your settings to keep AI-generated content out. 5. Pick Up a New Hobby As a digital detox will free up so much of your time, you’re bound to feel a little bored. Look for a fulfilling hobby to take up the space. You can get back into reading or turn to crocheting. Consider venturing into physical classes to learn how to cook, do pottery or speak a whole new language. 6. Head Outside Alone Learn to leave the house without your phone during a digital detox. To really get a break from the digital world, you can go on new adventures and immerse yourself in nature. Mountaineering helps with emotional regulation and thrill-seeking. Running the trails and scaling new heights also give you many beautiful sights to appreciate. 7. Journal Your Experience Keeping a journal about your digital detox can help you track your progress. Note down the number of times you went online and how you felt about it. You could also jot down what offline activities you engaged in. Look back to the pages when you feel a little doubtful of your tech usage. 8. Be Kind to Yourself Consistency is what makes digital detox successful. However, it’s natural to deviate from your plan 100% of the time. Be forgiving of yourself and take a deep breath. You can adopt other solutions, like physically unplugging the router or finding an accountability partner. Recall your goal and keep moving forward. Try Out a Digital Detox A digital detox reveals how often you utilize technology and its general impact on you. Don’t be afraid to shake your current routines when they feel stagnant. Step away from screens for a change to discover a new you.

Do you believe your talents are okay as they are and don't need any tweaking? Or do you often shy away from challenges, thinking you might fall short? These are hallmarks of a rigid mindset — a way of thinking that limits personal growth and keeps you stuck in your comfort zone. Which begs the question, what exactly is a fixed mindset? What causes it? Is it bad, and more importantly, can it be changed? What Is a Rigid Mindset? A fixed mindset arises from the belief that one's traits and abilities are static no matter what one does. It’s an attitude that stems from the idea that intelligence and talent are innate, not developed through effort. People with this mindset accept that their intelligence level is immutable, rely on their abilities without enhancing them and refuse to learn new skills. Such people shy away from challenges, play safe to avoid mistakes and fear failure. This makes them resistant to change because being out of their element may expose them to ideas and experiences that contradict their perceptions. While everyone has conflicting beliefs and behaviors, 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 examples above hold true for the rigid mentality. However, people with the opposing perspective will find them nonsensical. The growth mindset is all about self-improvement. It’s a mentality that pushes you to learn from your mistakes, acquire new skills, break bad habits and succeed after failing. It reassures you that you can come out on 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 (atychiphobia) and cultural norms. Fear of Failure Atychiphobia can be a learned behavior. Growing up in a household or attending an educational institution with zero room for error encourages 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. Childhood Conditioning Children have a growth mindset from birth by default. However, some receive excessive compliments for their talents without highlighting the efforts behind the success. Praising innate abilities without emphasizing the role of hard work in accomplishments cultivates a belief that greatness has to do with who we are instead of what we do. On the same scale, criticisms should include sincere advice to become constructive. Otherwise, they sound like judgments, which may cause the child to grow with a clouded view of feedback. Comparison Culture Comparison is the thief of joy. Constantly measuring yourself against others may foster feelings of inadequacy, reinforcing static beliefs about your abilities. You’ll start to assume that accomplished individuals capitalize on their privileges rather than address their inadequacies to get ahead. Socio-Cultural Norms Lastly, conformity to societal expectations and stereotypes can foster a fixed mindset. The pressure to adopt the norms can affect your psyche and mold your self-perception. The Dangers of a Fixed Mindset While a fixed mindset can provide stability, it often comes at a cost. Here’s how rigid thinking can hold you back: Stifled Growth When you believe your abilities are unchangeable, you ignore or forgo opportunities to learn and develop new skills. While avoiding challenges may feel safe initially, this attitude eventually prevents you from reaching your full potential. Being a firm believer in having immutable talents is a self-fulfilling prophecy. This mentality impedes self-awareness instead of promoting it, leading to failure-related negative emotions. The effects are more detrimental to younger minds. Most 21st-century technologies were unimaginable a century ago. Where would the world be if inventors weren’t bold enough to dream and push the boundaries of possibilities? Staying Stuck in Unhealthy Patterns Rigid thinking often leads to settling for less — whether it’s in your career, relationships or personal goals. Fear of failing can prevent you from taking risks, even when they could lead to positive outcomes. This keeps you stuck in unfulfilling situations. Just because painful memories remain with you forever, this shouldn’t justify your apprehension. Feeling you can’t move past your unwanted situation because you lack the talent to improve it harms your well-being. Instead of falling back to catastrophic thinking, learning to assess your situation from a different point of view opens the door to creative problem-solving. All-or-Nothing Mentality Black-and-white thinking is a mind trap. It may convince you you’re last because you don’t finish first. Even if some finished after, you still choose to ignore the value of your effort and progress. 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. Here’s how to improve rigid thinking: Practice Cognitive Flexibility Challenging your automatic thoughts requires intentional effort. This approach doesn't mean abandoning your core beliefs but rather expanding your perspective. Cognitive flexibility allows you to see nuances and possibilities you might have previously overlooked. Start by asking "What if?" questions about your assumptions. Look for multiple solutions to problems, and learn to embrace ambiguity in various situations. Use Mindfulness Techniques Research demonstrates that mindfulness practices can significantly reduce cognitive rigidity. By increasing awareness of your thought patterns, you develop better adaptive thinking patterns, emotional regulation and enhance your adaptability to change. For instance, instead of seeing failure as the end, treat it as part of the growth process. Ask yourself, “What can I learn from this?” “What if I try to do this the other way?” This simple shift can make setbacks feel less daunting and more constructive. Adopt the "Yet" Principle Transform limiting statements by adding the powerful word "yet": "I'm not good at this" becomes "I'm not good at this yet." "This won't work" turns to "This won't work yet." This simple linguistic shift introduces possibility and potential into your thinking. Self-motivation transforms negative and limiting thoughts into positive ones, urging you to work toward your goals and dreams. Seek Out Challenges Engage in activities that promote neuroplasticity, like learning a new skill, practicing mindfulness or solving puzzles. These exercises encourage mental flexibility and inspire you to step out of your comfort zone. Over time, this builds resilience and adaptability. Embrace Feedback Learn to view feedback as a tool for self-assessment and a stepping stone toward growth, not a critique. Reflect on it and use it to refine your skills and mindset. Is There an Upside to Having a Rigid Mindset? While a fixed mindset has its challenges, it isn’t entirely negative. It can be an asset in certain situations. Confidence in your strengths: Believing in your natural abilities can boost self-assurance and self-esteem. Believing you’re good at something and reaffirming this truth in your head empowers you to excel in areas where you already feel capable. This focus results in greater efficiency in familiar tasks. Stability through routine: This mentality can help you adopt a rigid routine that suits particular duties and responsibilities. It makes you less susceptible to doubt because you already accept your limits. You spend less time thinking of better ways to approach things, which boosts your efficiency and productivity. Perfectionism as a drive: Your fixed mindset can compel you to become a perfectionist. Constantly trying to be flawless has drawbacks, but it’s instrumental in situations that require high attention to detail with minimal errors. Knowing your positive abilities can help you find your niche and pursue roles you can excel in, even if you’re uninterested. Do You Have a Fixed Mindset? You don’t have to choose between fixed and growth mindsets. The key is balance. Blending the advantages of a rigid mindset with the flexibility of a growth mindset enables you to adapt and thrive in both structured and evolving environments. 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. Key Takeaways A rigid mindset views abilities as unchangeable and avoids risks, which hinders adaptation to change. Causes include upbringing, fear of failure and cultural expectations. Signs include black-and-white thinking, resistance to feedback and fear of failing. Practical strategies like mindfulness and cognitive reframing can help develop flexible thinking. While a fixed mindset offers stability in some cases, it often limits growth. Developing the skill to switch between the two can foster adaptability and long-term success. Originally published October 15, 2020. Updated November 25, 2024.

In the past, seeking psychological services often involved social stigma. Times have changed and today, the Internet offers resources, like courses for hopeful professionals or self-care strategies for busy individuals. Here’s the list of the best mental health websites this 2024. 2 Websites for General Information on Mental Health  Do you want to know more about a specific condition or need expert-written resources to know more about mental wellness? These two best mental health websites may just have everything you need.  Psych Central Psych Central provides news, articles and resources on various mental health concerns. Contributing experts stay current on the most recent industry insights and make new interventions more understandable to you. Aside from helpful information about mental health, it offers quizzes to help you identify if you need professional support.  Psychology Today Psychology Today is one of the largest mental health and behavioral science websites. It provides free access to various content written by professionals. You can check them out for trending topics in the industry, essential reads and relevant news. The website also features a directory of psychiatrists, clinical professionals and treatment centers, allowing you to find a therapist near you.  2 Websites for Mental Health Support Teletherapy has emerged as a convenient option for people who can’t go out but need professional services. Here’s a list of websites that offer this service and help you connect with mental health professionals. BetterHelp BetterHelp provides access to licensed and accredited psychologists, clinical social workers, marriage and family therapists and board-licensed professional counselors. Answer a few questions on their website, which will help you find the right specialist. This website also offers self-help strategies to manage various mental health issues, such as stress, depression and anxiety. Talkspace This website provides online psychiatry services, including consultation and personalized treatment plans. No matter your mental health concern, experts can help you develop solutions that work for you. Many employers and insurance plans cover its services. You can check your eligibility on the website. 2 Websites Offering Mental Health Lessons Whether you want to enter the mental health industry or spend your free time learning more about this topic, there are online courses you can take online. Here are two websites that can help you progress in your career. The Open University The Open University’s School of Health, Well-being and Social Care offers courses designed by the leading professionals in the industry. It provides self-paced undergraduate degrees and widely recognized certifications you can pursue when convenient. Studying any of these programs can help prepare you for a public health or social work career. EDx EDx offers various programs from prestigious institutions, including Harvard University, Stanford University and The University of Queensland. Most programs are free and self-paced, allowing you flexibility. Before enrolling, you can review the syllabus to ensure the course aligns with your goals. 2 Websites for the Mental Health of Children and Teens Children and adolescents experience psychological issues, too. Whether you’re a parent or a professional working with kids, check out these best mental health websites that provide valuable, actionable information. Child Mind Institute The Child Mind Institute is an independent, nonprofit organization that provides parenting strategies to help children achieve mental wellness. It’s a hub for the latest news, research studies and resources to aid you in supporting children dealing with mental health issues or learning challenges.  Explore topics tackling ADHD, anxiety, self-esteem, eating disorders, depression, screen time and more. If you’re unsure whether your child has mental wellness problems, you can request an appointment on their website. KidsHealth KidsHealth has four main pages targeting different audiences — parents, children, teens and educators. The site for parents provides advice on children’s behavior, growth and health, ensuring they provide proper physical and mental support. The kids and teen pages give insightful information about caring for themselves. Lastly, the site for educators features free health-related lesson plans. 2 Websites for Self-Care Strategies Staying on top of your mental health requires effort, consistency and learning more about elevating your overall wellness. Explore two of the best mental health websites that provide self-care tips. Body+Mind Body+Mind is a website that provides relevant advice on improving physical and mental wellness. It’s where you can find tips on how to cope with everyday pressures, such as mindfulness practices. Alternatively, it also provides tips on spotting symptoms of mental health issues. Since your body and mind work synergistically, learning a few strategies for eating clean or upgrading your daily routine also benefits your mental state.  Calm Calm is a mental health app and website with stress and anxiety management tips for a happier, healthier life. It’s where you can go if you feel overwhelmed and need a breather. You can also use the app to access relaxation techniques to prevent restlessness. Calming exercises such as the 7 Days of Calm, Panic SOS and Body Scan can help relieve negative emotions. Visit The Best Mental Health Websites Today Whether you’re looking for self-care tips or telehealth recommendations, the Internet’s got your back. However, remember that not all answers are online. If you’re really struggling, a face-to-face consultation with a mental health professional might be better. Until then, enjoy scrolling through these helpful websites.

Your eyeglasses are one of the first things people notice about you. It turns out this eyewear communicates much about your personality when people meet you for the first time. Do people perceive you as smarter if you wear them? What are the possible personalities associated with your type of eyewear? Here’s what science says.  Do People Treat You Differently When You Wear Glasses? A research study revealed that wearing glasses is associated with wealth and intelligence. Eyewear is now a status symbol — wearing it suggests that you can afford preventive eye care. This belief caused an increase in more elaborate eyewear designs to merge fashion and eye health.  While some think eyeglass wearers are intelligent, not every perception is positive. Males with glasses are often deemed less assertive than those without. This effect can be linked to the previous decades when glasses weren’t as fashionable as they are today. For instance, Adolf Hitler wears a pair but refuses to be photographed in them because of worries about self-perception. Moreover, a 2022 study involving Jordanian college students of Arabian ethnicity found that people with glasses are linked to negative perceptions of confidence, attractiveness and intelligence. Overall, people may treat you differently when you have glasses, but perceptions may vary. Effects of Wearing Glasses Wearing glasses has benefits that extend beyond its aesthetic appeal. 1. Helps Correct Sight The main goal of wearing glasses is to address vision issues. With the right pair, you can see more clearly. There are four main types of refractive errors that eyeglasses can help: Nearsightedness Farsightedness Astigmatism Issues with focusing up close due to age 2. Expresses Your Style Glasses are no longer just a tool to enhance your vision. There are now a variety of colors, shapes, lenses and frames to choose from so you can express your unique style. You can even wear one despite having a clear vision for aesthetic purposes. For instance, you may choose a pair with bold frames to sport a nerdy look. Alternatively, transparent eyeglasses will add to your minimalist look. 3. Enhances Facial Features The right frame can improve your self-confidence and enhance your facial symmetry. The secret is picking glasses that fit your best shape and choosing a color that complements your skin tone.  What Your Eyeglasses Say About You Sometimes, people get their first impression of you through eyeglasses. Discover what your pair says about your personality: 1. Colorful Frames People wearing glasses with colorful frames are often seen as creative individuals. These people are very particular about their interests. It can also mean that they are fun and outgoing. 2. Thick, Black Frames These glasses are classics that seem never to go out of style. They're common among young, opinionated people who are willing to make a statement about themselves and are always up to date with the latest trends. 3. Aviators If you love aviators, you might have an adventurous spirit. You’re not afraid to take risks and live in the moment. This style is common among outspoken individuals who walk the talk. 4. Fake Glasses Individuals who use fake glasses usually have a purpose — for self-confidence or fashion. Sometimes, they are the ones who think people are smarter if they wear glasses. These people may be self-conscious, which is a normal emotional change that occurs during puberty. 5. Round Frames This type is for quirky individuals who love vintage style. Also known as Harry Potter frames, you may wear this to look scholarly or hip. Tips for Choosing the Best Glasses Glasses are functional tools first before fashionable accessories. Achieve the balance for both with these tips: 1. Identify Your Needs First, consult an ophthalmologist to determine if you have eye problems that must be addressed. They will recommend the right type of glasses you need. There are two common types, including: Single-vision: Glasses with lenses designed to improve your near or distant vision Multifocal: A pair to correct more than one vision problem You may also inquire about getting blue-light glasses if you use technology for extended periods to prevent eye strain and headaches. 2. Know Your Face Shape Make your glasses work to your advantage. Choose a pair that best fits your face shape. Here are the common shapes: Triangle: Narrow jaw and high cheekbones Round: Equal face length and width measurements Square: Forehead, cheekbones and jawline have the same width with pronounced jawline Oval: The forehead and chin are smaller than the cheekbone width Heart: One of the most common signs is a V-shaped hairline 3. Choose What Represents Your Personality Just because certain spectacles are trending doesn’t mean you must choose it. You have many options — opt for something you’ll want to wear daily. Play around with different styles to see which ones best suit your style. Look and Feel Spec-tacular While wearing glasses can influence how others see you, remember that your self-perception is far more important. Your confidence and style will shine brighter than any pair of glasses, so choose one that lets your true self shine through.

Shopping on a budget is a great way to achieve financial wellness and maintain your mental health. Shopaholics who are emotionally dependent on their commodities can have trouble figuring out how to stay within their limits. However, it is possible to heal from retail therapy reliance and have a healthier wallet.  What Is Retail Therapy? Retail or shopping therapy is buying items to make you feel happier. It’s quite similar to the lipstick effect, where people indulged in cosmetics and other small indulgences during the Great Recession. About 77% of global consumers bought something solely to treat themselves from September 2022 to March 2023.  Everyone person is subject to retail therapy, regardless of gender and age. The condition of buying products isn’t limited to cosmetics either. Some people decide to splurge on food and beverages, as well as their hobbies and interests.  The Mental Impact of Impulse-Buying Retail therapy has its advantages. It diverts people's attention from stressful situations, giving them a momentary mood boost. However, this condition makes their emotions dependent on their purchases. There are unplanned shopping sprees to relieve those bad feelings. Shopping out of budget also creates financial stress.  Some people also soothe their negative emotions by purchasing things they don’t need. Buying unnecessary products creates clutter that contributes to an even more unhealthy environment and adversely affects one's overall state of mind. It also builds into buyer’s remorse. Shopping on a Budget Shopping on a budget is a way to get the mood relief benefits of retail therapy without the financial stress and regret afterward. Here are tips on how to accomplish that. 1. Review Your Inventory Retail therapy usually focuses on getting a new product without considering what’s in your current possession. Before making an impulse purchase, check your inventory to see whether you already have the item you’re considering buying. Say you want to treat yourself to new skin care products. However, if you have a few more products, pause on checking out your cart. Take the time to reevaluate your budget first. 2. Keep It Realistic Shopping on a budget shouldn’t seem too challenging if you make it realistic. For example, you could have gone to the grocery and bought a milk gallon for $2.85, but the prices are now approaching $4 instead. Adjust your budget according to the price increases. Remember to take your net income into account. Separating your necessities from wants is an excellent way to make a sound budget when dividing your funds.  3. Have a Shopping List Shopping means you stay within budget. If your primary problem is grabbing more products than necessary at the story, it’s time to create a list. Write down what specific items you need to get during your errands. Make it a mission only to grab what’s on that list.  A shopping checklist is beneficial when you’re getting groceries. Tick the boxes once you grab everything and check out right after. Practice this until you have enough self-control to shop without paying the bill.  4. Schedule Product Use Shopping on a budget means you get a limited amount of products for the week or month. Some people replenish supplies as needed, but that means you may go over your allocated funds. Try to plan out product use when setting a budget.  For example, sunscreen is an everyday necessity to protect you from the sun. Daily use means you’re more likely to run out of it. Exfoliants and active serums are used once or twice a week, so they will last a longer time on your shelf. Increase your budget as needed. 5. Consider Sustainability Shopping on a budget doesn’t mean you have to look for the cheapest possible product on the market. Focus on buying a sustainable item. For example, Americans use five million straws each day. Imagine having to pay for a disposable every single time.  Invest in reusable straws and cutlery and save money. Another example would be plastic or paper bags. Some groceries charge a small fee. Bring reusable shopping bags to stay on budget.  6. Look for Discounts Another critical step to stick to your shopping budget is looking for discounts. Many seasonal markdowns help you get a good deal for your necessities. You can also use coupons and rewards to save a few dollars.  Don’t be fooled to make an impulse purchase because of a good deal, though. Bulk discounts are popular for saving money, but they’re not ideal for perishables you won’t use right away. Assess your needs and use your best judgment. 7. Wait Out Impulses The sudden urge to just purchase random products may reduce your overall funds. Wait out those impulses to gauge how much you want or need a product. A good rule of thumb is to give yourself a week or two to think about it. If you still feel like buying the product after, set a separate budget and review your overall financial accounts.  8. Use Hard Cash Credit card debt can make budgeting incredibly difficult. Most credit card holders owe more than $1,500 on their cards. If you have outstanding bills, prioritize paying them off first to minimize financial stress. Try to use hard cash when shopping to stay within your estimates.  Some people use envelopes to separate their funds for groceries, utility bills and other necessities. You can adopt the same system when buying clothes, cosmetics and other items.  9. Save Your Receipts Shopping requires accountability. Keep your receipts in a jar or take pictures of them on your phone. Some people also have a spreadsheet to track expenses without a receipt. Clear out your calendar for the last day of the month and review your spending. Adjust your budget and repeat all steps for the next month.  Financial Wellness for Mental Health Retail therapy can ruin your relationship with your finances when you fully indulge in all your materialistic desires. However, you can always go back and change things up. Shopping on a budget is a great way to have more self-control and protect your mental well-being from financial stress.