Dec 29

11 Tips for Overcoming Gym Anxiety

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Fitness is for everybody. But not everyone feels comfortable at the gym. For some people, the idea of working out at a gym triggers worry, fear, or self-consciousness — a phenomenon sometimes called “gymtimidation” or gym anxiety, explains Kate Cummins, PsyD, a California-based licensed clinical psychologist. This can happen for many reasons, including embarrassment about not knowing the ins and outs of the gym, fear of working out in front of others, or worries about being judged, says Hannah Holmes, PhD, a licensed psychologist and clinical assistant professor at Appalachian State University in Boone, North Carolina. These fears can create a vicious cycle: Research shows that fear of judgment in the gym is linked to a higher body mass index and lower exercise frequency, which can make starting or returning to the gym even harder. But with a few helpful strategies, the gym doesn’t have to feel so intimidating.   1. Do Some Research “Gym anxiety often stems from feeling out of control,” Dr. Cummins says. Do some research before you go — for example, check out the gym’s website or social media — to take back control and ease your nerves. “For people who worry they may embarrass themselves […]
Dec 27

5 Yoga Poses That Reduce Stress Stored in the Body

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Stress is not just a mental experience. It shows up physically in the body as tight shoulders, stiff hips, a locked jaw, an aching lower back, shallow breathing, and a pounding heart. Chronic stress can lead to tension that feels like a permanent physical weight. Yoga is one of the most effective ways to help the body release stress because it combines movement, breath, and mindfulness. With regular practice you can calm your nervous system, improve circulation, ease muscle tightness, and reduce the tension that builds up over time. In this article you will learn five yoga poses that target stress stored in the body and how to practice them correctly so you feel better in both body and mind.   Standing Forward Fold for Spinal Release Standing Forward Fold is a simple but powerful posture for releasing stress and lengthening the spine. When we carry tension in the shoulders and back we often tighten the muscles that support the spine. This pose helps relieve that pressure and encourages blood flow to the brain which calms the nervous system. To begin stand with your feet hip width apart and let your arms hang by your sides. Inhale and lengthen your […]
Dec 24

The Art Of Being Positive: 13 Simple Habits Of Naturally Positive People

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Naturally positive people don’t just hope for the best — they practice it daily. There is a severe lack of positivity right now. And somewhere between wanting to bury our heads in the sand and feeling deeply concerned, if not genuinely worried, about the state of the world, can we learn to see the bright side of life? The answer is “yes,” you can still maintain a balanced state of mind that isn’t affected by all the negativity we are constantly being bombarded with daily, if you learn how to harness the power of positive thinking and become a more naturally positive person.   Here are 13 simple habits of naturally positive people:   1. They choose what they take in and absorb If the negative starts outweighing the positive, it’s time to change the channel or switch the station. You may not be in control of what’s going on in the world, but you’re in control of the TV remote.   2. They read more than the front page of the newspaper There are other sections of the paper that feature articles that can actually make you smile and feel hopeful about people and the world.   3. They […]
Dec 21

4 Simple Yoga Poses to Improve Your Posture (On and Off the Mat)

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Much is said about good posture, which plays a crucial role in balancing and preventing muscle aches and injuries. But perhaps even more is said about how most of us have less-than-perfect posture. In our desk-sitting, car-driving, Netflix-watching society, it’s easy to get used to the sensation and, let’s be honest, comfort of slumped shoulders. That is, until the knots in your neck, tweaking in your lower back, and overall meh feeling start to kick in. Although you’ve probably been told countless times to “stand up straight,” figuring out your ideal posture is a more nuanced process than just that. Good posture depends on your unique anatomy and finding a neutral position that feels sustainable rather than forced. What if there were a way you could tap into better posture and allow your body to find its optimal position based on how it feels? There is a way. And it’s yoga for posture.   4 Best Yoga Poses to Check Your Posture (On and Off the Mat) These poses shared by YogaRenew teacher Melie Purdon help you connect with the muscles that support better posture so you can carry that alignment with you long after you leave the mat. They […]
Dec 18

Scientists Explain Why You Wake Up Minutes Before Your Alarm

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You’ve probably experienced it – your alarm is set for 6:30am, yet somehow your eyes snap open a few minutes before it goes off. There’s no sound, no external cue, just the body somehow knowing it’s time. It might seem strange, but you didn’t wake up by chance. It’s your body clock at work – an amazingly precise internal timing system that regulates when you sleep and wake. But how exactly does this built-in alarm clock work?   A hormonal wake-up call Deep in the brain is a small group of neurons called the suprachiasmatic nucleus, often referred to as the body’s “master clock”. These neurons keep track of time by coordinating internal rhythms such as circadian rhythm (aligned with the 24-hour day) to regulate things like sleep, body temperature, hunger and digestion. The circadian rhythm influences when we feel sleepy and alert each day. Our bodies set the master clock naturally, and it is completely normal to see variation in the timing of when people prefer to sleep and be awake. Have you ever wondered why some people are “morning people”, preferring to catch the sunrise and hit the pillow early at night, and others are “night owls”, staying […]
Dec 16

Cardiologist with 20 years of experience reveals the most powerful medicine for your brain and heart

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Dr Sanjay Bhojraj highlights the significance of good sleep for optimal brain and heart health. Here’s how many hours he recommends. Good sleep is one of the most important pillars of overall wellbeing. Getting enough sleep and good sleep quality can play an important role in your weight, emotional wellbeing, blood pressure, diabetes, mental and physical performance, and more. Moreover, during sleep, your body works to support healthy brain function and maintain your physical well-being. Highlighting this, Dr Sanjay Bhojraj, an interventional cardiologist with over 20 years of experience, in conversation with Dr Shivani Gupta, an inflammation expert, emphasised how sleep is the most powerful medicine for the brain and heart. Why is sleep important for brain and heart health? On September 30, Dr Gupta posted a clip on Instagram from her interaction with Dr Bhojraj with the caption, “What if the most powerful medicine for your brain and heart is…simply more sleep?” View this post on Instagram A post shared by Dr. Shivani Gupta | Inflammation Expert (@dr.shivanigupta) In the video, the cardiologist explained why seven and a half hours of sleep is the sweet spot for brain health, heart health, and inflammation repair. He also urged that the […]
Dec 14

Why humming can reduce stress and how to practise a yogic breathing technique at home

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Humming stimulates the vagus nerve and has other health benefits, and is the base of the yogic breathing technique ‘humming bee breath’ There are plenty of reasons to feel stressed all year. The holiday season ushers in many more. Everyone handles stress differently – some find relief in exercising or being outdoors, while others indulge in hobbies or spend time with friends. There is one simple yet surprisingly powerful tool, though, that can instantly help anyone feel calmer: humming. As well as being something that many people might do to music, humming is used in a yogic breathing technique known as Bhramari pranayama, or “humming bee breath”. Gunjan Trivedi, a key researcher in the field, describes Bhramari pranayama as “a basic nasal sound – a combination of ‘mmmm’ and ‘nnnn’ – that gets repeated for several minutes at a time”. Trivedi, the co-founder of Wellness Space, a mental health and therapy centre in the city of Ahmedabad in India’s Gujarat state, believes humming is the simplest form of chanting, which involves repeating a mantra – a sound or phrase. “Chanting, given the use of a mantra, adds specific emotion and thoughts, which makes it a more advanced practice with additional […]
Dec 11

How do you overcome overthinking? 5 simple techniques that actually work

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Overthinking has become one of the most common mental health challenges today. Experts say small daily changes can help people regain control of their thoughts. Overthinking is something many people struggle with, especially in a fast-paced, stressful world. It often begins with one small worry and quickly turns into a cycle of repeated thoughts. A simple situation becomes complicated inside the mind, and the person ends up analysing, predicting and imagining every possible outcome. Experts say this mental loop can affect sleep, increase stress and make even simple decisions feel difficult. Psychologists explain that overthinking happens when the brain tries too hard to protect us. Instead of solving the problem, it keeps replaying it. This leads to mental exhaustion, fear and confusion. The good news is that overthinking can be managed with practical habits and a better understanding of how the mind works. Here’s a detailed look at how to overcome overthinking using simple, science-backed techniques.   1. NOTICE YOUR THOUGHT PATTERN The first step to overcoming overthinking is recognising when it starts. Pay attention to signs such as constant “what if” questions, replaying old conversations or imagining negative situations. Experts say awareness is important because you cannot change something […]
Dec 09

6 Calming Habits That Work Even Better Than Meditation

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Simple practices that soothe your mind when meditation just isn’t cutting it. My most recent attempt at meditating was pretty embarrassing. I downloaded an app that my friend swears by and had planned to begin a daily practice to help reduce my stress during a particularly chaotic time. The app promised that my mood would improve with a consistent practice and that the more time I spent meditating with the app, the better I would feel. This sounded great and I was anxious (hah!) to get started. I figured I would start with a very modest chunk of time, so I chose a beginner meditation that was less than five minutes. I hit the button, closed my eyes, took a deep breath and sat there. After what felt like an eternity, I peeked…it had only been one minute. Disappointed with myself, I closed the app, canceled my membership, and dug back into my email stack. Why was I so bad at this? My husband can meditate for an hour without getting distracted. Was I too impatient? Too weak of spirit? Instead of spiraling, I turned to a few experts on the subject to see if I could find ways to […]
Dec 02

The art of happiness: 8 simple habits of people who love their lives

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Happiness isn’t luck. It’s not something reserved for people with perfect families, perfect finances, or perfect circumstances. In fact, after writing about mindfulness and psychology for years—and watching my own life change dramatically as I grew up, moved countries, built businesses, and became a husband—I’ve come to believe something simple: Happiness is a habit, not a miracle. When you look closely at people who genuinely love their lives—not the ones pretending to on Instagram, but the grounded ones—you’ll notice that they aren’t necessarily richer, smarter, or more successful than anyone else. They just live differently. They make small choices that slowly build into a meaningful, peaceful, self-directed life. Here are eight habits these people practice every day—habits you can adopt yourself, starting now.   1. They practice gratitude as a daily ritual, not a rare moment People who genuinely love their lives aren’t necessarily luckier—they’re more aware of their luck. Gratitude, to them, isn’t about making a list once a year. It’s a daily recalibration of perspective. They notice little wins: a calm morning a good coffee a meaningful conversation a surprising moment of clarity a quiet night of rest   What I’ve noticed—especially living in Vietnam and Singapore, where […]
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