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14 Anxiety-Control Goals For 2017

www.popsugar.com/fitness/How-Manage-Anxiety-42885535

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

If anxiety has been ruling your life in 2016, then this new year is the time for you to have a fresh start. Make mental health resolutions that will help manage anxiety and give you a greater sense of control over your brain and your life.

You can implement these 14 things throughout the year or try one or two a month. Either way, you’ll be feeling stronger, more empowered, and happier every day. We all have anxiety, some of us more so than others — these things can help us keep it in check. Let’s do this!

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Practice deep breathing. Get yourself a tracker or an app, or learn some techniques from yoga. Learning good, slow breathing techniques can come in handy if you’re experiencing a panic attack or extreme anxiety.
Take up a meditation practice. Whether it’s on a meditation app, in a class, with a YouTube video, or on your own, calming yourself at least once a day can help manage your anxiety in a powerful way.
Eat more foods with anxiety-reducing minerals. Did you know that there are foods that can calm you down? Omega 3s, B vitamins, magnesium, and more can all contribute to a greater sense of calm. Many therapists and psychiatrists also recommend a diet that is rich in foods like salmon, which are chock-full of mood-boosting omegas.
Start a gratitude journal. When everything feels too overwhelming, a journal can help. Write down all your thoughts, but also remind yourself of the positives and what is rooted in reality. Bring yourself to the present moment.
Find a therapist you love. You can only do so much on your own. If anxiety is a part of your everyday life, a therapist should be, too. Honestly, we can all benefit from therapy, and we could all stand to learn a little bit more about ourselves, our brains, and how we operate as individuals. Committing to regular therapy can help give you a sense of control over your life and your anxiety; it’s a built-in a support system and a safe place to talk about what you’re going through with tools that have been proven to work.
Find a workout you love. One that actually works for you and your anxiety. While yoga is calming and centering for many, some anxiety sufferers feel like it’s too much stillness and they’re left alone with overwhelming thoughts. Maybe you need a challenging new workout where you don’t have a second to think about anything but what you’re doing in that moment. Finding a workout that forces you to be present is imperative.
Take more self-care days. Too many plans and too many people asking for things from you can agitate your anxiety. Take a weekend day where you say no to plans and give yourself a break to do exactly what you need and want to do, even if that means doing nothing all day.
Disconnect from technology more. Are constant texts, emails, and social notifications bogging you down mentally and emotionally? Turn it off. Keep your phone charger away from your bed. Take a few hours a day to disconnect.
Try a natural practice, like reiki, acupuncture, oil diffusing, forest bathing, or earthing. Each of these holistic approaches have been shown to reduce stress, anxiety, and depression. Can’t hurt to try!
Have a mantra for the year: “Anxiety does not control me.” Repeating this to yourself can serve as a constant reminder that you are in control of your life and mental illness does not rule you. Everyone has anxiety; it’s what makes us human! What matters is our relationship with it. You wouldn’t let a friend control you, so don’t let your anxiety control you either.
Get more sleep. Sleep is a huge factor in reducing anxiety and stress. Make it a goal to get at least seven or eight hours per night.Remove unhealthy relationships and nurture the good ones. There are going to be people in your life who either just don’t understand anxiety or don’t make you feel good and perhaps make your anxiety worse. You don’t need those people in your life! Foster your relationships with the people who build you up, support you, and understand when you need some time to yourself. Those people are on your team and will be there for you for life.Cut back on caffeine. If you’ve known about your anxiety for a while, you’ll already know this, but if you’re just learning, it’s especially important to know: caffeine can trigger panic attacks. If you’re a daily coffee drinker, you might be surprised at how much it’s impacting your anxiety levels. Stop feeling bad about feeling bad. You’re not a bad person, there’s nothing wrong with you, and it’s OK to have anxious feelings. Feeling guilt or shame around your anxiety is only going to make things worse — they’re useless emotions that serve no purpose! Let go of the burden and know that it’s OK to not feel happy or 100 percent all the time.

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1 Way to Hit Your Weight-Loss Resolution Every Month

www.popsugar.com/fitness/Weight-Loss-Resolution-Tips-42876029

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The weight-loss goal is easily the most popular New Year’s resolution of all time. Gyms flood in January, and markets are cleared out of their healthy staples like kale and quinoa. Then sometime around early February, no one remembers what a New Year’s resolution even is, let alone what they’re doing for their weight-loss goals.

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The best way to approach this? Make yourself a strategy. Use one of these tips for each month of the year and fill out your calendar for 2017 with what you plan to do, January through December. These weight-loss tips have been proven to be effective — and they’re impossibly simple to implement.

One month you’ll be drinking more water, and the next trying new veggie recipes — but the common theme throughout the year is that you’ll be hitting your weight-loss goals. Try these 12 tips in 2017 to have your most successful year yet . . . and don’t forget about that gym membership you paid all that money for!

Join a gym (or a boutique studio that you love): One of the first steps to moving more is committing yourself to a routine. Whether this is your local gym, or a yoga studio near your office, make it convenient. You won’t go if it’s too far away or has crazy hours that don’t work with your schedule. Also, ensure that you love the style of exercise if it’s a studio — you also won’t go if you hate the workout!
Get a tracker: Like a Fitbit or an Apple Watch, specifically! These trackers serve as constant reminders that you need to move more. You’ll get little vibrations and notifications telling you to stand and move — some even tell you to run! Like tying a string around your finger to remind you of a task, these trackers go with you everywhere to remind you to make healthier choices.
Try a new workout: Mixing it up is often the key to success — especially if you’ve hit a plateau. Challenge your body in new ways by trying a workout you’ve never done before. One month, pick this new activity you’re interested in, and stick it out for the whole four weeks. Do it regularly, even if it’s a challenge. Not only will you learn a new skill and mix things up for your body, but you’ll feel stronger and more empowered, too.
Try four new veggie recipes: Adding more vegetables to your diet is essential to weight loss. Find the ones you actually love, and your favorite way to prepare them so you can fall back on your own staple healthy recipe all year long. Not a fan of brussels sprouts? Try a zucchini recipe. Keep going until you find what you love.
Add a vegetable to every meal: We spoke with one woman who told us this was one of the keys to her success — and she lost over 100 pounds! Adding something green to each meal (yes, even breakfast!) will help you get the nutrients you need all day long and create better, long-lasting, healthy habits.
Cut out sugar for one week: Longer if you can! If you find that you’re totally addicted to sugar, that can be a major obstacle in your weight-loss journey. Set aside a week to eliminate processed and added sugarsnatural sugar is OK! If you can keep going, aim for three weeks; that’s how long it’ll take you to really break a habit.
Learn how to count macros . . . and track them for one week to start: Macros are the fats, protein, and carbohydrates in your diet — and the way you balance them can help you lose weight. Start with recipes for breakfast, lunch, and dinner to get a better idea of what your food can look like with macro counting.
Drink a glass of water before every meal: Did you know that our brains often confuse thirst for hunger? Drinking more water — especially before meals — can help control appetite and help you lose weight.
Get eight hours of sleep every night: Celebrity trainer Harley Pasternak listed sleep as a massive component to weight-loss success. You’ll have more energy for your workouts and more alertness to make better dietary choices.
Eat more (healthy) breakfasts: Make it your goal to always eat a healthy breakfast, but one month this year, learn a new breakfast recipe, and make it at least twice a week. Breakfast can kickstart your metabolism, curb a sweet tooth, and control appetite — all leading to weight loss!
Practice mindful eating: Slow down, pause, put your fork down between bites. If overeating or eating too quickly has been a challenge for you, this is an essential practice to take up. Choose a month to practice your mindful eating with every single meal. You might be able to stop food cravings for good!
Focus on digestion: Take one month to focus on digestion-friendly foods (lots of fiber!), probiotics, and even a digestion-aiding practice like acupuncture or traditional Chinese medicine. By keeping things regular, you’ll feel better, lighter, and slimmer.

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