Mental health problems are increasing like wildfire on a day-to-day basis. Mental illnesses affect 19% of the adult population, 46% of teenagers, and 13% of children each year. Due to covid-19, these rates are still increasing. According to WHO(World Health Organization), mental disorders affect one in four people. Let’s see the definition of mental health and how can we deal with mental
health.

What is mental health?

Mental health incorporates our enthusiastic, mental, and social prosperity. It influences how we think, feel, and act. It additionally decides how we handle pressure, identify with others, and settle on decisions. Moreover, it influences your capacity to adapt to pressure, beat difficulties, fabricate connections and recover from life’s setbacks and hardships.

Reason for your mental health

Mental health problems can have a wide range of causes. Different people may suffer from different causes. The following factors could be reasons for poor mental health.

• childhood abuse, trauma, or neglect
• social detachment or depression 
• encountering separation and shame 
• social disadvantage, poverty, or debt
• losing someone close to you
• severe or long-term stress
• having a long-term physical health condition
• joblessness or losing your employment 
• homelessness or poor housing
• being a long-term carer for someone
• drug and alcohol misuse
• domestic violence, bullying, or other abuse as an adult

How to deal with mental health?

It’s time to recognize mental health as essential to physical health. There is no doubt that your physical health is directly dependent on your mental health. Do exercise daily at least for 30 min. Meditation is the key to control your mental health. It gives you peace and inner happiness.

You should learn how to keep your stress levels in check. Read articles about myths and facts about it. Gain true knowledge. Self-awareness is important. Watch motivational videos or read books about it. Talk to a friendly face. Take a break from your daily routine and enjoy your leisure time with your loved ones. If you feel you should consult a physiatrist then do not hesitate to go there. Understand that it is okay to be not okay.

Find purpose and meaning in life. This may be a reason for almost all stress that you don’t know what you want to do in your life. Finding a purpose for your life is as essential as setting your goals for a career. Do not push yourself so much hard. Take your life lightly. If you clear about the actual meaning of life, you are sorted. This will definitely help you to overcome your mental stress.

Eat a brain-healthy diet to support strong mental health. Your diet is equally important with exercise. Here is the list of food which affected your health.

Foods that adversely affect mood

• Caffeine.
• Alcohol.
• Trans fats or anything with “partially hydrogenated” oil.
• Foods with high levels of chemical preservatives or hormones.
• Sugary snacks.
• Refined carbs (such as white rice or white flour).
• Fried food.  

Foods that boost mood

• Fatty fish rich in Omega-3s such as salmon, herring, mackerel, anchovies, sardines, tuna.
• Nuts such as walnuts, almonds, cashews, peanuts.
• Avocados.
• Flaxseed.
• Beans.
• Leafy greens such as spinach, kale, Brussel’s sprouts.
• Fresh fruit such as blueberries.

The uplifting news is: you don't need to feel terrible. There are rehearses you can receive to lift your temperament, become stronger, and appreciate life more. But just as it requires effort to build and maintain physical health, so it is with mental health. Staying active is as good for the brain as it is for the body. 

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Definition of work-life balance

Work-life balance is a term used to describe the idea that there should be a balance between work and your personal life. In the duration of covid-19, we all are forced to work from home. We have to stay at home all day and there may be a chance that we don’t have that perfect environment or time for work or a family. Therefore, we all are in a dilemma about how to balance our professional life as well as our personal life.

Why work-life balance is important?

The saying goes that ‘all work and no play makes Jack a dull boy’. Creating a harmonious work-life balance or work-life integration is critical, though, to enhance not only our physical, emotional, and mental well-being, but it is also important for our career. Here are some reasons which may lead to poor work-life balance:

1. Long work duration
2. Family issues
3. The working environment at home
4. Increase responsibilities at work and home

How to improve it?

Balancing your work and private life are often challenging, but it's essential. Let’s see some tips for work-life balance while working at home.

Accept that there is no 'perfect' work-life balance

Sometimes we have to let go of perfectness in ourselves. The reason is you cannot control everything. We have to understand that it is okay to be not okay. You can always prioritize your work as per your need and situation. There may be a situation where you have to focus on your work more than family or vice versa, but that is completely okay what you choose. Your family can understand. So, do not go for too much perfection in your work and life.

Find a job that you love 

Find that kind of job in which you can enjoy your work and personal life. You should get time for your career as well as for your family. This factor plays the most important role to create a balance between your work-life. If you are happy with your job then only you can come home stress-free to enjoy your remaining time with family. So, do what you love and love what you do.

Take a vacation

Have a break from your day-to-day life. Just go for a vacation whether it is long or for a one-day staycation. It will help you to recharge yourself. Now a day’s people are going for a workcation where you go to your favorite place and work there peacefully. A new environment helps you to get new ideas. If you are really bored of doing work at the same place then workcation is great for you. Apart from work, unplug yourself from everything and go for a vacation with your loved ones, and shutting your work completely. Make time for yourself and your loved ones.

Set boundaries and work hours

Set boundaries for yourself. When you do your work, focus only on work even if you are at home. Likewise, when you are with your family or friends switched off your professional life and focus on your personal life. Set hours for both. It will make your life much easier and also helps to maintain a certain balance between work and life. You can't have all that you need, yet you can have the things that truly matter to you.

Prioritize your health

Your physical, mental and emotional health should be your main concern. Don’t push yourself so much to balance everything. Do not take everything hardly. If you get tired from your professional and family life, then stay alone for some time and think only about yourself and about the things which make you happy. Go for a walk outside, breathe fresh air. Put everything aside and stop thinking too much. Do some exercise to fit yourself. It will not only fit you physically but also makes you fit mentally. Meditation is a good option for your emotional and mentalhealth.

Your meaning of work-life balance while working from home is up to you. It depends on how you take things and how you want to balance them. Never get so busy making a living that you forget to make a life. Be kind to yourself.

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We all are so much busy in our daily life that we cannot go to the gym daily. We paid costly gym membership and think to stay fit. But we end up with arguments that we do not have time to go there. So, workout from the living room is much more preferable and affordable option, especially during covid-19. Luckily, there are a bunch of a great workout to do at home, and we have got a few effective, simple exercises to do at home on this list. So let's checkout daily workout ideas from your living room.

1.HIIT workout

- cardio and core exercise

 Sit-ups. It is basic but effective. If you are beginner start to 20 counts with 2 sets. Gradually you can increase sets. Do not tuck your feet under a chair or table for assistance, to get the maximum effect.

Bicycle. Lie on the floor and bend your knees. Lift your head and place your hands behind the neck. Pump your legs in a cycling motion. This exercise will make strong your core muscles. Do not stop if you feel pain in your stomach. It is really good exercise to flatten your stomach.

Planks. The plank has many benefits. It increases your strength, impact on core muscles. This is the only exercise with whom you can burn fat from the whole body. Rest on your elbows and toes, keeping your back and legs straight. Hold for one minute.

Burpees. Rest your hand on the floor and come in a plank position, then jump with raising your hands and come in plank position again. You can start with 10 counts with 2 sets.

Wall standing. It is a super easy exercise and more effective. It engaged your stomach, core muscles and back. Just sit down as if you sit on a chair, but your back should be touching your wall. Stay for 1 minute.

- Upper body workout

Push-ups. Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level. Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground. Hold for a moment and get in beginning position with inhale.

- Lower body workout

Squats. Bend your knees as if you are going into the squat position, tucking your arms like a downhill skier. Spring off the floor and straighten your legs in the air, before landing in a squat once again. Do 2 sets of 10 in the beginning.

Lunges. Start standing with your feet parallel. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor while swinging your left arm forward for balance. Push off your right front foot to return to standing. Do 2 sets of 10 on each side.

Leg Raise. Lie on a floor and put your hands by your side. Slowly raise your legs. Do not bend your knees. For more effectiveness, do slowly so that your core muscle engaged. Do 2 sets of 20 counts.

Mountain Climbing. Start with your plank position. Engage your core to pull your right knee in toward your chest so your foot hovers above the ground, and then step back into the plank. Repeat on the other side with your left leg. Do 2 sets of 20 counts for each leg.

2.Face and neck exercise

Rotate your face and neck. Rotate your face close-wise 10 times and then do anti-clockwise. Please don’t jerk your neck while doing it. Do slowly.

Up and down. Look up and down 10 times. Do slowly. Try to look as up as you can and same with down.

O and E pronounce. Look straight and say ‘O’ hold this position for a few seconds, then say ‘E’ withholding for a few seconds. This is a great exercise for your chin and chicks. It will help you to make your jaw line sharp.

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“What should I wear today? Should I dress according latest trends? Oh, god. I do not have enough clothes.” Are you also going through such confusion on a daily basis? Each day we stand in front of the wardrobe and think about to go for a shopping. But instead of picking up all time trending clothes, we end up buying something which we regret later. I created 10 amazing wardrobe essentials, you must have and you will never regret having it. Moreover, you can wear it almost all season, no matter there is spring or winter.

1. All-time favourite denim

The denims are something which we swear by and can never out of trend. Plus, it is so much more comfortable for every age and occasion. Invest in all types of jeans and shorts such as monkey wash, Straight fit, loose fit, skinny, boyfriend, flared, Bootcut and mom jeans. There is so much variation in jeans as well as shorts. Black and white jeans is a must have. Jeans look so nice on every body type if you wear it the perfect size.

2. Cool tees  

If you are perplexed about what to wear with jeans or on your hot shorts, then plain white or black tees go well with that. Black, white, gray, olive are such colors which goes with almost all attires. You can easily create Indo-western look by wearing a crop top and flared long skirt. Wear some suitable silver or gold jewelry with it and yes, that’s it. You are sorted. Crop t-shirt and top are in high demand.

3. A button up shirt

A classic white shirt is what you need must for your closet. Whether you are going for an office meeting or meeting friend, white shirt is always helping you to look classy. Wear a white or a black shirt with ethnic skirt and wear silver choker on it. Trust me it looks so classy and great combination if you want to go for an indo-western look. You can have borrowed from the boys, but in better prints and colours, the button-up shirt always strikes a balance between looking casual and polished. 

4. Classic blazer and jackets

A slim fit blazer and a leather jacket are an absolute must have. If you are going to a party or an office, it is perfect piece to give you perfect classy look. Moreover, layering is such a good option when you are too much skinny or when you want to hide your belly fat. An oversized jean jacket goes well in any season and with any dress or a t-shirt. It makes you feel warm yet classy.

5. Gym wear is on trend now

Gym wear is high on its peak nowadays. If you are doing work from home, then trust me it is the best and most comfortable outfit. So, you have to buy it for your closet. The Gym outfit is not only for just a gym but you can wear it in your home or on holidays or roaming with friends. Pair loose joggers with slim fit t-shirt or a crop top. You can also wear jacket if you want to add more to your outfit. And do not forget to tie a messy bun or a high pony tail. It looks totally effortless.

6. A Simple delicate jewelry

Your outfit is incomplete without a simple, delicate jewelry. There are so many options available for a delicate jewelry at such an affordable cost. You should definitely invest to buy a beautiful choker, stud earrings, rings, bracelet, neckless, ankles, etc. Delicate jewelry is not heavy to wear and gives you a very polished look. They created great impact when you wear it with a simple and boring outfit.

7. A perfect pair of Footwear

If we are talking about wardrobe essentials, then too we cannot neglect a perfect pair of footwear. I am sure you want such a footwear collection, which goes with every attire. Not everyone wants to buy match footwear for each cloth. So, in this case, we need to buy an ankle boot, white sneakers, nude pumps and black heels. If you bought these, then you need not to buy more and more shoes. You can go for a black, white, nude or a gray in color.

8. Some super cute accessories

Accessories are actually important when you are not a fan of jewelry. Some essential accessories for your closet are belt, sunglasses, hairband and hair clips and scarf. Wear belt with your pair of denims, formal suit or with a bright summer dress, goes well with everything and gives you nice fitting to your body as well. Sunglasses are not only saving you from harmful sunrays but also gives a nice statement to your look. Hairband and hairclips look super cute on hairstyles or open hair. Not only a scarf, we'd suggest you to hoard as many as possible! It's the best accessory to spice and brighten up a mundane outfit.

 
9. Ethnic wear can never out of style

If you are still confused what to wear on a particular occasion, then ethnic is the best option which never goes wrong on any place. Nothing suits Indian women like traditional wear does. Palazzos, Anarkali, Straight fit long and short kurta, Salwar-Kameez are worth to buy it. No matter what trends are going on, an ethnic wear can never out of style. Festive seasons are incomplete without traditional wear. Do not forget to steal a classic saree from your moms’ closet. You can try any look whether it is sexy, decent, traditional or indo-western look with an ethnic wear.

10. A hot black or red dress

How can be possible for a person who is party animal having no black or red dress? A little black or a red dress is must have in your closet. When you have nothing to wear to a party, a friends’ get-together or a date night, these dresses come to rescue you. You can try enormous styles it. It makes you look super hot and sexy. So, you badly need this dress in your wardrobe.

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Whenever you hear the word road trip, what is coming into your mind? A journey full of adventure or a tedious long journey? If you love road trips as mine, then this article is about to memorize your experiences and if you are not a road trip fan then read this article to get the reason to fall in a road trip. A road trip is not about just to reach on your destination, it is about the journey and how you gain your experience during the journey. As the platitude goes: "Where there is a will, there is a way." If you free yourself ready, you will discover inventive approaches to guarantee you have the most ideal time, without going through a lot of cash simultaneously. So here I mention 8 amazing things you will definitely love about the road trip.

1. Chance to meet new people

When you go for a road trip, you also get a chance to meet new people, a chance to know about culture, language and everything. Travelers love to explore new things, new places and people. That is the reason when we travel, we will in general end up finding and associating with similar spirits. What else could be better when you meet that like-minded people and share your stuffs together?

2. Flexibility is yours

Like other forms of travel like buses, plane and other public transportation, you do not have to be a punctual person. You travel in your own car and I think this is the best thing that you do not worry about any particular timings. You are able to change your plans, you can extend your stay, you can stop whenever and wherever you want. Isn’t it amazing?

3. Knock some epic places off your bucket list with affordable cost

Going via vehicle can help counterbalance some of these costs, including flight charges and hotel costs.  This is particularly obvious in case you want to rest in your vehicle or stay in camp out. Plus, it is safer than public transportation. As you have the flexibility of time and that is too at an affordable cost, you have a chance to do checkmark on your bucket list.

4.  A freedom is you always want

A road trip is amazing to clear your mind, to get out of depression and an anxiety because you are your own boss. There is no restriction. There are no other people to judge you or to watch on you. It doesn't make a difference what is happening in your life. When you hit the open street, the entirety of our concerns and stresses appear to blur away. We always want this freedom in our life. Right? Who doesn’t want to live a life like a free bird?

5. A trip with a full of new experience

As you are free from all worries and away from your day-to-day life, you have a chance to see self-reflection. You can experience the freedom of traveling at your own pace and on your terms, putting you in control which helps you to become more responsible and mature. When you finish your one road trip journey, you are full of with new experience, so many ups and downs which surely helps you to make a better person and encourage you to grab new opportunity.

6. You begin seeing things differently

When you complete your few road trips, you will realize that you begin to see things differently. You start gaining new perspective of life. With your brain away from your concerns, you are better able to focus on your surroundings, a beauty of life around you and realize that where you are in your own life.

7. Build a journal of a great stories

Build a journal of your own story is such a great thing. When you get old, it will give you nostalgic feeling. When you go through yourself, build journal you realize that you have gone so far and lived such a beautiful life. Your journal is full of ups and downs of happy and sad moments. You see, you have written about all the amazing people you have met, the gorgeous places you have visited, the experience that you gained. All these things give you so much satisfaction and kind of proud feeling.

8. An opportunity to bond with your travel mates

Travelling with your love ones give you an opportunity to get close to them, to make strong bonding because your travel mate is also a witness of your journey. No road is long with a good company. Just imagine, you shared every moment with them whether it is better or worse. You build an unbreakable bond with your soul mate. You have made that mate that will stand beside you anytime and anywhere and a person with whom you can trust blindly. This is only because of your road trips.

All in all, I just wanted you to say that go on a road trips, explore new things and new cultures, meet new people, make a strong bond with them. Just feel and see the beautiful world. Life is too short to sit and regret. So do not waste your time behind it. Road trips are meant to discover yourself and witness of a roller coaster life with your soulmate.

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We live in a digital era, where everything is digitalized so you really need a good website. Because the website is the reflection of your business. Definitely, you made your website for your business growth. But still, do you feel that your business scale is not growing? Because making only a website will not be going to help you to enhance your business. So here are some ways how you can scale your small business website.

1. Make your website SEO friendly

Search Engine Optimization(SEO) is the way to make your website on top of the list. So this should be your first priority. When your customer wants to search for you, you have to be on their top of the search list. So that there is a huge chance that they will consider you first. Many people do not see the next pages in a search list. So the SEO friendly website is a must. A sitemap is also important. It makes each page on your site more easily discoverable by search engines, which improves the results of indexing.

2. Marketing is a key to grow your business

Marketing strategy is essential to your business. This is the only way to attract an enormous customer. Nowadays, almost all people are addicted to social media. It is a powerful weapon you can use to enhance your business. There are many social pages on Facebook or Instagram who give you a paid promotion so you can opt for that. You just need to create regularly and publish the quality content on it. Other than social media, you can print your ads in newspaper, too. Without marketing, it is impossible to grow your business in your beginning days.

3. Look and feel of the website

Look and feel means how your website looks like? How your content and images are put on it? If your website is not in a clear manner or if your load time is more, customers will immediately close your website without looking at it. So we cannot compromise with the look and feel of the website. Create an interesting, memorable, and an engaging website user interface. Use more appropriate images, Put the banner of your product. The website theme should be more attractive. Cross browsing is important. The design should look the same in all browsers.

4. Make your website easy to understand

Your content is your king. Implement the best content management system. Optimize Your Content, use graphics and images for easy understanding. Your business description should be in a clear manner. So, anyone can recognize that what is your exact business. When any customer lands on your website, they should be able to find what they want as quickly as possible. That means your navigation should be concise and clear. (Ex., about us, contact us, services, products, etc.)

5. Customer's feedback

Do not forget to take customer reviews. It will help to get references for your services to your other customers. It also boosts your ranking in the market. For that, never compromise with your quality of the product. Give better service to them. So that they give you a good rating and will make a long-lasting relationship with you. Trust me, many customers come after reading feedback.

 

I know you think that this is not as easy as it seems at first thought. But trust me it is not impossible. These are the most important ways to expand your business and make a strong position in the online marketplace. It might take time, but it will definitely take your business from small to large scale.

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Self-discovery journal prompts to get-to-know yourself

Writing a journal or a diary is a way to express your feelings, emotions and thoughts to yourself. It can unlock your desires, creativity and of course your writing skills. In the past, people used to write journals to remember important dates and events. In this materialistic world, no one really has time to hear your talk and eventually you will feel alone. So, a journal can be your best friend here. Let’s see the reason that why should you keep journal.

Improve your writing skills

You must be thinking that we are living in a digital era, so why we should write a journal on a paper. But I say just start writing your thoughts on paper and see the difference. You will definitely notice that you think creatively while writing with a hard copy like a diary. Plus, if you want to improve your writing skill, then it is the best option. Just start whatever you want on a paper and feel how you see the things from a new perspective. You can organize your thought with much more clarity.

It is the mirror of your own personality

A diary is meant to be your true friend. It is like the mirror who shows the real side of you which helps to evaluate your personality. Whether you are introvert or extrovert, a diary will always tell you how you really are when you go through your past writing and the best past is that no one is going to judge you and your character. But you should be true to yourself when you write down your emotions. Keeping a diary is a process not only of self-expression but also self-reflection.

Plethora of memories of your journey

When you go through your old writing, you will definitely realize that you have improved a lot compared to past or you have come so far in your life. This is the best feeling you will have when you read your old stuffs, you will laugh for crazy mistakes and same time you will be crying for your old precious memories. I am pretty sure that you will not going to regret yourself once you start writing a journal. It really gives you nostalgic feeling.

Helps to reach your goal

If you want to set your goals, then write it in your diary. Also, write a journey to achieve it. It will boost your confidence and helps to go keep doing your hard work. It will continuously remind you to not give up and lose hope as you come so far on the path of achieving your desired goal. Here your diary becomes your motivator who inspire you when your morals are down or when you feel low. You can brainstorm new ideas. It gives you clarity of thoughts.

Helps to get rid of your depression and loneliness

When you get depressed or feeling lonely, your own diary is ready to cheer you up. Write some quotes in it. Read your old good memories. It will help you to make your mood better. When you are upset or angry, just write your emotions, anxieties, frustrations and pains in it. It is the best way to relieve from your stress. A journal can hold your deepest secret. This is a kind of therapy for your worst days.

So, maintain a journal or a diary is the best thing you can ever have. It never betrays you or let you down. Trust me it can be your best friend. And, for introvert people, it is a gift. You can take your diary anytime, anywhere. You are true with yourself with it which you cannot be with someone else.

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