The best time to plant a tree was 20y ago,

The second best time is NOW - Chinese Proverb

You Deserve to be Happy !

"Love yourself and don't settle for less than what you deserve, You deserve to live a life that lights you up... Don't ever forget that !

The Greatest Happiness is to know the Source of Unhappiness"

The best time to plant a tree was 20 years ago. The sd best time is now.

Chinese Proverb

Blog #1

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Postpartum Depression and Relationships

December 10, 2021

Between 10% and 20% of new mothers experience postpartum depression.

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When Tina Merritt gave birth to her son Graham six years ago, she expected what all new mothers expect: a joyous experience getting to know her baby. Instead, she found that she was terrified of her own child.

“I came home and I cried for hours straight. I was afraid that somebody would leave me alone with this baby that I had no clue how to take care of,” she recalls.

Stricken with the fear that she would be an incompetent mother, Merritt went back to work when Graham was 6 weeks old, ceding most of the baby’s care to her husband and the grandparents.

“It wasn’t that I didn’t want to take care of him -- I just thought they were better at it,” she says. “I felt like I couldn’t do it right. My husband knew something was wrong, and he picked up the pieces. He just thought, OK, I need to step up to the plate and be a responsible husband.”

Merritt, who now lives in southern California, wouldn’t learn the truth until her son was more than 2 years old: she was suffering from postpartum depression (PPD). Between 10% and 20% of women who have recently given birth experience PPD, but like Merritt, more than half of them go undiagnosed.

Recognizing Postpartum Depression

Postpartum depression is very different from the “baby blues,” a heightened emotional state that can hit 80% or more of new moms in the first days after the baby is born. Baby blues usually ebbs within a couple of weeks.

True postpartum depression is actually part of a constellation of conditions that experts call “perinatal mood disorders.” These mood disorders involve more than just feeling depressed, and they can occur during pregnancy as well as afterward.

How can you tell if you have a perinatal mood disorder? Here are six signs:

Eating and sleeping disturbances: You haven’t eaten in two days because you’re just not hungry, or you can’t stop eating. You sleep all the time, or you can’t sleep even when you have the chance.
Anxiety: Your mind races with fears and worries and you just can’t shut it off.
Feelings of guilt and shame: You have the sense that you’re “not doing this right,” that you’re a bad mother.Anger and irritability.
Uncontrollable thoughts of harm coming to the baby.
Just not feeling “like yourself.”

These symptoms usually appear within the first three months after the baby is born, and peak around the four-month mark. But, as with Tina Merritt, they can go on for years if undiagnosed and untreated.

Overwhelming Anxiety and Stress in a Relationship

Merritt says she barely remembers the first year or so of her son’s life. “I can’t remember his first steps. I can’t remember the first time he ate solid food. It’s all a blur. I was able to take care of him, but I was in a complete fog,” she says.

The crippling, overwhelming anxiety made it difficult for Merritt to become close to her baby, something she says she still feels guilty about.

The mother-baby relationship isn’t the only relationship affected by perinatal mood disorders. Merritt and her husband were lucky -- their marriage survived the strain of her withdrawal, until an emergency brought them into counseling when Graham was 2 1/2. But many couples don’t survive a bout with perinatal mood disorders.

“There’s a very high rate of divorce in the first year after having a baby,” says Birdie Gunyon Meyer, RN, coordinator of the Perinatal Mood Disorders Program at Clarian Health in Indianapolis, Ind., and the president of Postpartum Support International.

“Even when there is no mood disorder, having a baby is very stressful on a relationship. Then, if she gets postpartum depression and anxiety, it’s that much worse,” Gunyon tells . “Men say things like, ‘I was disappointed. I was doing my part and she wasn’t pulling her weight. She was very depressed and anxious, and I had to take care of a new baby and my wife.’”

Postpartum Depression Is a Family Illness

Men can also get postpartum depression, Meyer says, noting that an estimated 10% of new fathers experience the condition.

PPD is a family illness, says Karen Kleiman, MSW, LSW, director of the Postpartum Stress Center, which has locations in Pennsylvania and New Jersey. And, it can affect your relationship for years to come.

“It is so isolating and self-absorbing for moms, that we often forget that dad is a big player here. I see a lot of couples who struggle with this and get through it, but at the other end, they are still angry and unforgiving,” Kleiman says. “I know women who 10 years later have said ‘I will never forgive you for not being there for me,’ and the husband replies, ‘I didn’t know what to do, you were shut down and wouldn’t talk to me and weren’t treating me well.’”

Blog #2

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How to Clear Your Browser's Cache

December 9, 2021

This teaches you how to clear your browser's cached information on both computer platforms and smartphone platforms. Cached information can help websites load faster, but it can also prevent you from seeing the most up-to-date version of a webpage; in some cases, it can also cause the webpage to load improperly or fail to load at all. You can clear the cache on all popular browsers, including Chrome, Firefox, Edge, Internet Explorer, and Safari.

Method 1: Google Chrome on a Computer

Open Google Chrome
. Its app icon resembles a red, yellow, green, and blue sphere.

Click ⋮. It's in the top-right corner of the screen. A drop-down menu will appear.

Select More tools. This option is near the bottom of the drop-down menu. Selecting it prompts a pop-out menu to appear.

Click Clear browsing data…. It's in the pop-out menu. Doing so opens a window with data-clearing options.

Select a time range. Click the "Time range" box, then click All time in the drop-down menu to ensure that all cached images and files are cleared.

You can also select a different option (e.g., Last hour) if you like

Check the "Cached images and files" box. It's in the middle of the window.

If this box is already checked, skip this step.
You can uncheck every other box on this page if you're only trying to clear the cache.

Click CLEAR DATA. This blue button is in the bottom-right corner of the window. Doing so clears Google Chrome's cache.

Method 2: Google Chrome on Mobile

Open Google Chrome
. Tap the Chrome app icon, which resembles a red, yellow, green, and blue sphere icon.

Tap ⋮. It's in the top-right corner of the screen. A drop-down menu will appear.

Tap History. This option is in the drop-down menu.

Tap Clear Browsing Data…. It's in the lower-left corner of the screen.

On Android, this option is near the top of the screen.

Tap Cached Images and Files to check it. You should see a blue checkmark appear next to it.

If there's already a blue checkmark next to this option, skip this step.
You can uncheck every other box on this page if you're only trying to clear the cache

Tap Clear Browsing Data. It's at the bottom of the screen.

On Android, tap CLEAR DATA here.

Tap Clear Browsing Data when prompted. Doing so will clear the cache for Chrome.

On Android, tap CLEAR when prompted.

Method 3: Firefox on a Computer

1.Open Firefox. Its app icon resembles an orange fox wrapped around a blue globe.

2. Click ☰. It's the three horizontal lines the top-right corner of the window. A drop-down menu will appear.

3 Click Options. It's the option with a gear icon.

4 Click Privacy & Security. It's in the left panel.

5 Click the Clear History button. It's under the "History" header in the right panel.

6. Select a time range. Click the "Time range to clear" drop-down box, then click Everything in the drop-down menu.

7. Choose what to delete. You'll definitely want to check the "Cache" checkbox, but everything else is optional.

You can uncheck every other box in this section if you only want to clear the cache.

8. Click OK. It's at the bottom of the window. Doing so will clear your Firefox browser's cache.

Method 4: Firefox for Android

1.around a blue globe.

2. Tap the three-dot menu. It's at the bottom-right corner of the screen. A menu will expand.

3.Tap Settings on the menu.

4. Tap Delete browsing data. It's under the "Privacy and security" header.

5. Choose what to delete. To delete just the cache, check the box next to "Cached images and files" and remove the other checkmarks.

6. Tap Delete browsing data. A confirmation message will appear.

7. Tap Delete to confirm. Your cache is now removed.

Method 5: Firefox for iPhone/iPad

1. Open Firefox. Tap the Firefox app icon, which resembles an orange fox wrapped around a blue globe.

2. Tap the menu ☰. It's the three horizontal lines at the bottom-right corner.

3. Tap Settings. It's the bottom of the menu.

4. Tap Data Management. It's under the "Privacy" header.

5. Choose what to delete. If you just want to delete the cache, make sure the "Cache" switch is blue and the others are white or gray.

6.Tap Clear Private Data. It's at the bottom of the screen.

7. Tap OK when prompted. Doing so will clear the cached files from your Firefox browser.

Method 6: Microsoft Edge for Windows

1. Open Microsoft Edge. It's the blue-and-green "e" icon in the Start menu.

2. Press Control+⇧ Shift+Delete. This brings up the "Clear browsing data" window.

You can also get here by clicking the menu at the top-right corner, selecting History, and then clicking "Clear browsing data."

3. Choose a length of time. Select how much data to clear from the "Time range" menu at the top.

4. Choose what to clear. If you just want to clear the cache, check the box next to "Cached images and files" and remove the other checkmarks.

5. Click the blue Clear now button. Doing so will clear your Edge cache.

Method 7: Safari for macOS

1.Open Safari. It's the blue compass icon on the Dock at the bottom of your desktop

2. Enable the Develop menu. If you already see a "Develop" menu in the menu bar at the top of the screen you can skip this step. Otherwise, here's how to enable this menu.

Click the Safari menu.
Click Preferences.
Click the Advanced tab.
Check the box next to "Show Develop menu in menu bar."

3. Open the Develop menu. Now that you've enabled it, it's in the menu bar at the top of the screen.

4. Click Empty Caches. This deletes your cache from your Mac.

Method 8: Safari on Mobile

Open your iPhone's Settings

1. Tap the grey app with gears on it. This opens your iPhone's Settings page.

2. Scroll down and tap Safari. It's about a third of the way down the Settings page

3. Scroll down and tap Clear History and Website Data. You'll find this near the bottom of the Safari page.

4. Tap Clear History and Data when prompted. Doing so will clear all of your iPhone's Safari data, including the cached files and pages.

Blog #3:

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The Simple Guide to Maximizing Your Sleep

December 9, 2021

This article has been read over 15 million times for a reason. We all want to wake up refreshed and get our 8 hours, but that's easier said than done. Here, a renowned sleep doctor tells you exactly how to get to sleep.

How to Fall Asleep

Falling asleep isn't always as simple as placing your head on a pillow and shutting your eyes. Thoughts and worries might race their way through your mind, or getting comfortable might seem impossible. Fortunately, from relaxation techniques to changing your sleep routine, there are lots of ways to fall asleep quickly and improve your sleep quality.

Method 1 Falling Asleep Faster

Try slow, deep belly breathing. Place your hand on your belly, and inhale deeply as you count to 4. Fill your belly up as you inhale, and try to keep your chest still as you breathe. Hold your breath for a 7 count, then exhale slowly as you count to 8.
- Try doing deep belly breaths as you count or visualize calming scenery.
- You can also try listening to music. Music can calm the nerves.

2 Try progressive muscle relaxation exercises. Starting from the very tips of your toes, gradually flex and release all of your muscle groups 1 at a time. Breathe in as you tense your muscles for 5 seconds, then visualize the tension leaving your body as you relax.
- Relax for 10 seconds, then tense and relax your ankles. Continue to flex and release each muscle group, from your calves, thighs, torso, and upwards towards your neck.

3 Escape into your imagination instead of focusing on sleeping. Trying to force yourself to sleep can make you restless. Take your mind off of sleeping and think about something relaxing.
- Build your perfect house or room in your mind.
- Picture a calm setting, and try to vividly imagine its soothing sights, sounds, and smells.
- Invent a peaceful story; just don't imagine an exciting adventure.

4 Block out unwanted noises. Noise can impact your ability to get to sleep as well as your overall sleep quality. Try listening to a radio program or podcast that's not too engaging to help block out noise distractions such as traffic, as well as worrisome thoughts. Listen to something that is soft-spoken instead of loud, and something you enjoy but not so much that you will stay up just to listen to it. Recommended podcasts include: [6] Mysteries Abound with Paul Rex explores intriguing mysteries and unsolved cases, and does so in a soothing voice backed by dreamy music.
In Sleep With Me with Drew Ackerman, host Ackerman edits stories in his grave tone, adding on tangents and qualifiers until they are boring and long-winded.
In Miette’s Bedtime Story Podcast listen to Miette’s calming voice as she reads you a quality work of short fiction.
5 Try meditating to calm your mind and body. Breathe slowly and deeply and visualize soothing imagery, such as clouds, a quiet beach, or a comfortable place from your childhood. Allow your thoughts to wander like passing clouds or rocking waves as you relax your muscles and sink into the bed. You can meditate on your own, search for a guided meditation online, or even use an app like Insight Timer, which can walk you through guided or timed meditations.
6 Give sleep supplements a shot. There are many sleep supplements available that may help you fall asleep. Before trying a supplement, it’s wise to consult your doctor, especially if you have a medical condition, take any medications, or are pregnant or breastfeeding.
- Your body produces melatonin naturally, and it is the most common sleep supplement on the market. The typical dose available at pharmacies and health stores is 3 mg, but as little as 0.3 mg can improve sleep quality.
- Valerian has been used to treat insomnia and nervousness for centuries. A standard dose is 600 mg.
- Chamomile is available as an oral supplement, but drinking a hot cup of chamomile tea before bed might help relax you. When brewing it, use 2 bags, and be sure to use caffeine-free herbal tea.
- Along with other antihistamines, Chlorpheniramine Maleate can cause drowsiness, and some people use them to curb insomnia. However, you should avoid routinely taking antihistamines to fall asleep, especially if you’re not suffering from allergies or a cold.

7 Get up and do something relaxing if you can’t sleep. If you can’t fall asleep after 30 minutes, leave your bedroom instead of tossing and turning. Try reading, taking a hot bath, listening to soothing music, or having a light snack. Do the activity for 15 to 20 minutes, or until you start to feel drowsy, then head back to bed.
- When you get up, keep the lights dim, and avoid looking at your phone, computer, television, or any other electronic screen.
- If you stay in bed tossing and turning, you might associate your bedroom with stress, which will make it harder to fall asleep.

Method 2 Managing Noise and Light

1 Dim the lights in your house 2 hours before bed. Bright light after sundown tells your brain that the sun is coming back up, which can prevent it from releasing hormones that help you fall asleep. Use your dimmers, if you have them, or turn off bright overhead lights and use lamps instead. Additionally, if you have to look at your phone, computer, or another electronic device, lower the brightness. You can download an app that automatically lowers screen brightness at sunset.
2 Don’t look at your phone, computer, TV, or other screens before bed. Electronic screens emit blue light, which tricks your brain into thinking it’s the middle of the afternoon. Do your best to avoid screens at least 1 hour before you hit the hay.
- Additionally, email, social media, and other stimulations will get you worked up and make it harder to fall asleep.
- If you need to use your phone or computer before you go to bed, lower the brightness and use an app that filters blue light.
- It's okay to look at electronic screens that don't emit light, such as e-readers without built-in backlights.

3 Try wearing earplugs if you're dealing with constant, inescapable noise. Small earplugs or bigger, noise-eliminating earmuffs could provide the tranquil soundscape you need to drift off to sleep. If you find earplugs or earmuffs uncomfortable, you could also try sleeping with a blanket or soft pillow over your head.
4 Hide your clock. Make sure your clock is out of sight, and resist the urge to check the time. You’ll never fall asleep if you constantly check the clock and think, “If I fall asleep now, I can still get 5 hours of sleep.”[20]
- The light from a digital alarm clock can also keep you awake.
- If you have an analog clock, the ticking might be disturbing, so consider going with a quieter alternative.

5 Use white noise to fall asleep in noisy environments. White noise is a constant, unobtrusive noise that helps you ignore disturbing sounds, like noisy neighbors or a busy street. It can be the sound of static, raindrops, rustling leaves, or calm, wordless music. You can look for a white noise channel on your video or audio streaming service, or invest in a white noise machine.
- If you use a streaming app or service, make sure the white noise won’t be interrupted by commercials.
- A fan or air purifier could also do the trick.

6 Buy or make a sleeping mask. If you're struggling with ambient light, make an impromptu sleep mask out of an old tie, pillowcase, or headband. You can also buy one online, at your local pharmacy, or at a department store.[23]
- You should also choose heavy, light-blocking curtains for your bedroom.

Method 3 Creating a Comfortable Environment

1, Keep your room cool, clean, dark, and quiet. Do your best to keep the temperature in your bedroom just below 70 °F (21 °C). Sleeping in a hot and uncomfortable area is not a good or relaxing way to sleep, so do your best to get air regulation throughout the room. Clean up regularly, and change your sheets every 1 to 2 weeks, or whenever they’re dirty. A cluttered space can increase stress, and it can be tough to relax if your sheets are smelly.

Additionally, use your bedroom only for sleeping. Don’t work, eat, talk on the phone, or do other activities in bed. That way, you’ll only associate your bed and bedroom with relaxation and sleep.
Light pollution can also impact how well you sleep. When you're setting up your room for the night, consider investing in blackout curtains. These will help block any unwanted lights, including those coming from the street or other nearby buildings.
2 Use aromatherapy to soothe your senses. Try adding lemon balm oil, chamomile oil, lavender oil, or marjoram to a hot bath. You could also purchase an oil diffuser with reed sticks, light candles, or use a linen spray.
Try aromatherapy while you're winding down before bed. You could also keep a diffuser on your nightstand so you'll smell soothing aromas as you lie in bed.
If you light a candle, be sure to blow it out before you go to sleep.

3 Choose loose, comfortable sleepwear. Go for loose, breathable fabrics, like cotton, instead of heavy materials, like flannel. Tight, heavy sleepwear prevents your body temperature from lowering, which is necessary in order to fall asleep. Sleepwear that feels soft and comfortable can also help you relax.

Sleeping nude or in underwear also helps your body regulate its temperature. Consider stripping down if you regularly feel too warm in bed.
Your sheets should be cozy and breathable, too, so replace them if they're scratchy or uncomfortable.

4 Invest in a comfortable mattress. If your mattress is old or lumpy, replacing it might solve your sleeping problems. When shopping for mattresses, always test options in the store by lying down for at least 5 to 10 minutes.

Go for an option that's soft enough to meet your comfort needs, but make sure it's firm enough to provide support. Test out all of the store's options from extra plush to extra firm to figure out your preferences.
Testing a mattress for several minutes gives you a better idea of how it well it suits your body.
If investing in a new mattress isn't in your budget, get a comfortable mattress pad. You could also spread 1 or 2 thick blankets over your mattress, then cover them with the fitted sheet.

Method 4 Following a Healthy Sleep Routine

1 Stick to a routine so your body knows when it's time to sleep. If you go to bed at different times every day, your body won't know when it's supposed to fall asleep. Train yourself to fall asleep by following a set routine and practicing healthy sleep habits.

Healthy sleep habits include avoiding heavy meals before bed, doing something relaxing before bed, and avoiding caffeine in the evening.
Suppose you want to go to bed at 11 p.m. and wake up at 7 a.m. You might have trouble falling asleep when you begin following your schedule, but you should still wake up at the set time. You might be tired, but that will help you fall asleep faster, and you'll eventually get used to going to bed earlier.

2. Eat a small, healthy bedtime snack. While you should avoid heavy meals within 3 or 4 hours of bedtime, going to bed hungry can keep you up. If you’re peckish, go for a small snack rich in protein and complex carbohydrates. Try having a banana, an avocado, some peanuts or peanut butter, or cheese and whole-grain crackers.

Avoid sweets and pastries before bed. Sugary foods packed with simple carbs cause your blood sugar to spike and dip, which can keep you up and lower your sleep quality.
Proteins and complex carbs will make you feel full, and you’ll be less likely to wake up in the middle of the night.

3 Avoid drinking caffeine or alcohol at night. Stay away from all caffeine within 6 hours of going to bed. While you might be tempted to reach for a nightcap, alcohol can throw off your sleep cycle and lower your sleep quality.

If you often have trouble sleeping, avoid caffeine at least 8 hours before bedtime, or cut your consumption entirely. Remember that there are sneaky sources of caffeine, such as chocolate and some pain relievers.
If you do drink alcohol, try to limit your consumption to 1 or 2 drinks, and avoid drinking right before you go to bed.
Even too much water can disrupt your sleep by causing you to wake up in the middle of the night to go to the bathroom. To avoid this, consider tapering off all beverages an hour or two before you go to bed.

4 Stick to a regular sleep schedule, even on weekends. If you go to bed and wake up at the same times every day, you’ll eventually get used to that set schedule. On the weekends, do your best to go to bed and wake up no more than 1 hour later than during the week.

If you sleep in on the weekends, you’ll throw off your sleep schedule and have a harder time falling asleep during the week.

5 Exercise 5 days a week, but avoid working out at night. Regular exercise can help you fall asleep and improve sleep quality, provided you don’t work out before bedtime. Avoid exercise and other strenuous activities at least 3 hours before you go to bed.

Exercise increases your blood flow and releases hormones that make you alert.

6 Avoid taking naps during the daytime. If you need a power nap, limit it to 15 or 20 minutes, and avoid napping in the late afternoon or evening. Naps break up your sleep schedule and make it harder to fall asleep at night.

7 Take a bath, meditate, or read about 30 minutes before you go to bed. Create a relaxing bedtime routine so your body knows it’s time to wind down. Read a book, try easy and relaxing stretches, listen to soothing music, or take a hot bath.

If you read, make sure your book isn’t too exciting. Good choices might be an inspirational book or anthology of poems.
If you're using an e-book, choose one that doesn't emit light. If your e-book or tablet does have a built-in back light, use a light filtering app or lower the brightness. However, you might want to swap the back-lit device for a paper book if you regularly have sleep problems.
After a hot bath, your body temperature slightly decreases, which can help you fall asleep. Try adding lavender oil to your bath to make it extra soothing.

Foods to Eat and Avoid Before Bed

Expert Q&A

Question What can I do to help me fall asleep more quickly? MD Integrative Internist Expert Answer : Make sure you keep your room as dark as you can since light could disrupt your sleep cycle. Keep your room cool as well since it will be easier for you to sleep.
Question What if I can't fall asleep? Sleep Specialist Expert Answer : Sleep, ironically, is like a finger trap. The harder you try to force it, the harder it is. Instead of trying to force yourself to sleep, make the decision to just rest and meditate. When you stop trying so hard, sleep happens.
Question How do I wake up earlier than usual? Professional Counselor Expert Answer :Try setting your alarm at an earlier time that you prefer to wake up. After a while, your mind will fall into a routine and naturally begin waking up at the earlier time. You are basically training your brain a new habit.
Question I'm having bad thoughts because I watch scary things and I can't get my mind off the images I see and I can't go to sleep? Licensed Professional Counselor Expert Answer :Try to relax your mind from the thoughts. Consider using headphones and doing some meditation or listening to some ambient noise such as talk radio or nature sounds.
Question How can I make it easier to go to sleep? Sleep Specialist Expert Answer :Sleep benefits from simplicity and regularity, so try to keep a regular bedtime and wake time hours. Keep your bedroom cook, dark, and quiet. You can also try Valerian or chamomile tea, which could make it easier to sleep.
Question How do you fall asleep in 5 minutes? Editor Staff Answer : Probably not all people will be able to fall asleep this quickly all the time, especially on days when you might be upset or anxious near bedtime for whatever reason. Your best bet is not to try just one or two strategies from the article, but as many of the strategies as you can at the same time, and keep up this routine for several weeks or more.
Question How do you fall asleep in 30 seconds? Editor Staff Answer :You're unlikely to fall asleep in as short as 30 seconds unless you are extremely sleep deprived, so if you find you can fall asleep this quickly your sleep patterns might be greatly disturbed! Some people may be able to fall asleep this quickly without being sleep deprived, but it is unclear if there is any way that this can be learned.
Question I've just moved to my own bed for the first time. How do I fall asleep without my parents? Community Answer : Ask your parents to lie down next to you for a while before moving to their bed. They can spend 20 minutes the first night, then 15 minutes once it gets easier, and in the end you will fall asleep before they even come in. ..
Question I'm calm my eyes are closed and I'm still. Everything is fine but I'll lay there for hours still awake. My body just doesn't fall into sleep. Community Answer Maybe stay up longer and read some books? If that does not work maybe try to do some work, like sweeping the floor or studying. See a doctor in case you have insomnia or something else in need of specific treatment.
Question I always have to go to sleep at different times. How do I fall asleep? Community Answer : Do something boring that makes you yawn or read a difficult book. These should help you to fall asleep. And see what you can do about that irregular sleep schedule -- if it's work related, create a habitual going-to-bed routine so that your body is habituated to the need for sleep no matter when you can go.

Tips

The more active you are in the day, the more tired you will be at the end of the day, so try to stay active in the day hours.
Sleeping with a pet might be comforting and help you fall asleep. However, if your pet moves around a lot, it might be best to keep it out of your bedroom at night.
If someone else sharing the bed is the cause of your inability to fall asleep, discuss the problem with them. If you can’t find a solution for snoring or another issue, consider sleeping in separate bedrooms.
See your doctor if you experience persistent insomnia or if a lack of sleep affects your daily activities.

Warnings

Consult your doctor before taking a sleep aid or supplement, especially if you have a medical condition, take any medication, or are pregnant or breastfeeding. *Take only the recommended dosage, if you overdose, it can lead to many health problems.

Blog #4:

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Dear Abby

December 7, 2021

https://www.sfgate.com/dearabby/

Blog #5

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12 Best Life Coaching Directories to Find Yourself A Life Coach

December 7, 2021

If you’re starting a life coaching career, getting listed in a well-known coaching directory is an easy and practical way to get new clients. Established coaching directories have built their reputation over years and already host many successful coaches. If you join one or more of these directories, you can leverage their community and clients to boost your career.

This works both for new coaches to kickstart their careers and for established coaches to get a steady inflow of new clients.

This article will guide you on everything you need to know before listing yourself on some of the internet’s most trusted coaching directories. Each directory listed here has its own unique features and pricing, so make sure you go through all of them before making a decision.

Coach.me

The Coach.me community has connected tens of thousands of clients to coaches across all specialties. The sign-up fee is intentionally low at $5 per month with the idea that they only make money when you make money. That happens through a revenue-sharing program on clients that they or their affiliate network bring to you.

Once you sign up, you’ll receive a dedicated profile on the Coach.me website and you can offer either text-based on calls-based coaching services as per your discretion.
You can also design multiple tiers of coaching services at different prices depending on the support you’re promising.
In addition, Coach.me has a very active community of coaches on Slack where people keep each other accountable and help in cross-promotions and spreading the word about your services on social media channels.

A few times every year, they host the much-trusted Habit Coach Certification program. The cohort-based program provides coaches an added opportunity to learn how to serve their clients better with professional guidance.

Life Coach Spotter

There are some prerequisites before you can sign up to Life Coach Spotter, a platform with 300+ certified life coaches on their coaching directory. These are:

A LinkedIn profile or personal website.
Your life coaching certification and training details.

Life Coach Spotter is free to join. Since they hand-pick each coach, the platform remains invite-only. If you wish to join Life Coach Spotter as a coach, you’ll have to fill their form and will receive an invite if you’re deemed fit. Since the form only asks for links, it’s important that either your LinkedIn profile or your website is optimized to show your expertise and work experience.

Once you join, you’ll get access to their proprietary training. Also, since the platform assures a steady flow of new clients, you won’t have to worry about marketing your services.

Noomii

Noomii claims to be “the web’s largest network of professional coaches,” but to list yourself as a coach there, you’ll need a mandatory ICF credential.

A cool feature is that Noomii asks for an ideal client summary. This can be especially beneficial for new coaches who haven’t given much thought about the kind of people they want to work with at the beginning.
Noomii has a free and paid plan for coaches. The differences between the two can be seen in the screenshot attached.
There’s a 100% refund policy as well, but to be eligible, every coach needs to complete a survey regarding how many clients have hired them through Noomii and how much revenue these clients have generated.
The refund only applies to the one-year payment plan (normally $397 per year). Any additional services purchased from Noomii are NOT covered by this policy and are non-refundable unless otherwise stated. This refund can be claimed only once per lifetime per coach.
They have a coaching training school for an added charge.

Life Coach Hub

Life Coach Hub is a community of clients, coaches, and life coach trainers where people can sign up and join according to their goals. As a life coach, you’ll have to pay a joining fee to list yourself on the platform (prices shown in the attached screenshot). Any money you make from the clients is yours to keep. They also have a 14-day free trial on all packages.

The interesting feature about Life Coach Hub is that they provide website and advertising packages for coaches. Every coach who joins receives their own subdomain.
They also have marketing and website design packages at an extra charge.
Life Coach Hub offers the option of team coaching with higher discounts as the team size increases.
With customizable coaching forms and automated welcome packages, Life Coach Hub promises to be a “business-in-a-box” solution where they provide everything you need to start your coaching business and convert it to a profitable system.
Every time a client checks out Life Coach Hub’s directory listing and contacts a coach, the coaches will receive their contact details. Then, they can email the prospective client further and sell their services directly.
Certification is not mandatory to join the platform. Anyone can list themselves as a life coach on the Life Coach Hub directory.

Bark

Bark is a community of more than 1 million professionals from all over the world providing various services including life coaching. The platform requires no fee for joining as a coach, but every client-coach introduction is charged a small one-time fee. All follow-up conversations are free.

There is no commission and no hidden costs.
There’s no hassle of marketing your services because Bark professionals get a list of active leads as soon as they sign up.
Only coaches from the US, UK, Canada, Ireland, South Africa, Australia, Singapore, and New Zealand can list themselves as life coaches on Bark. It is mandatory to provide a relevant Zipcode to join.

Life Coach Directory

Life Coach Directory is a professional network for coaches in the UK dedicated to breaking the stigma of mental health in our society. The joining fee is about $27 per month and $270 for a year. All the money made from clients is for the coaches to keep. There are no free trials, but registered charities can join the platform for free.

Each coach receives a dedicated personal profile and access to a dashboard where they can track their views and stats.
No certification is needed to list yourself as a life coach.
Coaches can also write for the official blog site of Life Coach Directory for better visibility and SEO.

The International Association of Professional Life Coaches

All new life coaches need to pay $47 per month fee to get listed. You can cancel this subscription anytime. This membership fee also includes:

Monthly business & marketing training
Promotion on social media
Access to an archive of selected masterclasses from past years.
Free training program on business management.
The International Association of Professional Life Coaches also provides an “official badge showing that you belong to a professional organization.” You can use this badge for your website or any other form of promotional media.
There is no trial period. But they offer a 15-minute clarity call with the team to help the prospective coaches understand how IAPLC can help them.

International Coaching Federation

The International Coaching Federation is the world’s largest organization of professionally trained coaches. The annual membership is $245. To join as a life coach, you will need the following:

A current ICF credential. If you don’t have an ICF credential, you can also join the platform if you have 60 hours of coach-specific training that meets ICF’s training requirements.
After getting an ICF credential, you can join the platform as a life coach. You can also use this credential to join various other life coaching directories where this is mandatory.

Trusted Coach Directory

Trusted Coach Directory is a UK-based exclusive coaching and leadership platform where you can join if you have at least 3 years and 500 hours of formal coaching experience. You also need to be a member of a professional coaching body (like ICF) to be considered for listing your services here.

They offer a personal matching service connecting clients with coaches that includes marketing resources and free advertising for your workshops & events.
You’ll also get the ‘Trusted Coach’ branding that you can use on your website, LinkedIn profile etc.
Their presence on the internet also ensures increased exposure via Twitter and LinkedIn.

The application fee is about $50 + VAT (non-refundable) which also covers your first months’ membership. Your membership includes regular coach supervision and professional indemnity insurance.

Coach Directory

This is the largest independent directory of coaches in South Africa with over 200 individual coaches, coach companies, workshop facilitators, motivational speakers, mentors, and coach training institutions.

They have a basic listing plan for $50 per year where you can select up to five categories of expertise
There’s a premium plan of $80 per year where you can select 10 categories of expertise. You’ll also get access to an extensive marketing campaign to promote your services.
There are no additional costs and all the money made from coaching is for you to keep.

WITI PowerSource Coach Directory

Women in Technology International (WITI), the leading organization for the advancement and inclusion of women in business and technology is a great place for talented women (and men) to mentor the next generation of tech leaders.

It is super easy to sign up as a coach on the WITI PowerSource Coach Directory. All you have to do is fill the form on their website to be considered for listing. No certifications are needed for you to list yourself as a life coach on their directory.

We Are Tellent

This is a community of over 5,000 mid-career women going through career and life transitions. To join as a life coach, you need to pay a one-time fee of $430. After this, all the money you make from clients is yours to keep.

You need to have a coaching certification (preferably ICF) to register as a life coach.
They also have a referral program where if you refer other coaches, you get 15% of the coaching fee they charge the client.

This was a list of some of the best coaching directories on the internet and the perks they offer on joining. What are some features you’d like to see in an ideal coaching directory? Do any of these meet your requirements? Share your thoughts in the comments below.

Blog #6

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How to Meditate for Self Discovery

December 7, 2021

When you’re looking for ways to get to know the “true you,” meditation is a powerful practice of mindfulness you can try to help you along your path to self-discovery. In general, meditation promotes self-discovery by letting you focus all your attention inwards and blocking out external distractions. Once you’re looking inwards there are certain ways you can focus your mediation sessions that can help you get closer to your true self. Follow the steps on this list to give it a shot!

Method 1 Meditate for 3-5 minutes when starting.

Start small to master the techniques for your self-discovery practice. You can even start meditating for less than 3 minutes if that feels too long. As you get better at meditating, you can increase the amount of time to look inward for longer.

Self-discovery is all about looking inward and getting in touch with the real you, free from outside distractions and influences. Meditation facilitates this.
Meditating for self-discovery can help you overcome fears and anxieties and help you find a sense of purpose or direction.

2 Find a quiet place.

In order to meditate, it’s important to be free of any distractions. Find a quiet room or somewhere go peaceful outside. Make sure there is nothing around that might break your concentration. Turn off all electronic devices or leave them in another room.

Try to avoid places with lots of people or that have heavy foot traffic.
If there is outside noise that you find distracting, consider playing some soft ambient music.

3 Get comfortable.

Being comfortable helps you focus on your meditation session. Wear loose-fitting clothes that breathe easily and sit on a chair or cushion in a way that is comfortable for you. Although practitioners of meditation are often depicted sitting cross-legged, this is not an essential pose. Be sure to keep your back straight to help facilitate your breathing.

If you intend to make meditation a regular practice, you may want to consider purchasing a meditation pillow.
Avoid lying down, which might cause you to fall asleep. With meditation, you want to be relaxed yet alert.

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Being comfortable will improve your meditation. According to James Brown, a meditation teacher: "I recommend sitting comfortably with back support. That can be sitting in a chair, or on the floor leaning against the couch, or even in bed. If you're paying attention to your posture, it's hard to get down into the deeper layers of your consciousness. It's similar to the way that it's hard to focus on the present if you're constantly worried about what's going to happen in the future."

4 State your goals.

Once you are ready to begin, state to yourself what you want out of your practice. If you are looking for self-discovery, say things like “I want to know myself better” or “I want to find my strengths.” Stating your goals gives your practice purpose and helps you focus better.

You can try making your goal a 1-word mantra. For example, if you are trying to better understand yourself, try mantras like “truth,” “discovery” or “authentic.”

5 Close your eyes.

Meditating with your eyes closed helps you look inside yourself. Once your eyes are closed, make a mental note of how your body feels. Concentrate on and investigate any sensations that come along.

Method 6 Emphasize your breathing.

Take deep breaths in and out. Fill your lungs with air and slowly release it. Concentrate on your breathing and the movement of your body as you breathe in and out.

Try to breathe from your diaphragm. This helps you take in more oxygen and slow your breathing, helping you relax.

Method 7 Refocus your attention if it wanders.

It’s normal for your mind to wander when you’re meditating. If this happens, focus your attention again on your breathing, your intention or your mantra, and on how your body feels. That way, you’re ready to keep looking inwards to get closer to your true self, rather than focusing on distracting thoughts.

For example, maybe you find yourself thinking about what you’re going to make for dinner later on. That kind of thought isn’t important for self discovery, so let it go and refocus your attention on your meditation practice.

Method 8 Think about terms you use to define yourself.

Try to discover how you think of yourself. These might be terms based on the roles you play in relationships or jobs. You might say “I am a wife” or “I am a mother” or “I am a manager.” Or, maybe they are terms like “strong man,” “caring friend,” or “creative person.”

Once you realize what terms you use to define yourself, you can start to understand how you really feel about yourself.
If you’re interested in self-discovery because you’re searching for a path in life, these terms may help guide you. For instance, if you define yourself as a creative person, maybe it’s time to look for a new passion to put some of that creative energy into.

Method 9 Try to feel your inner pilot light.

Your inner pilot light is your true self and your eternal flame of being. Think about this as an internal flame that governs everything inside you, from your organs to your mind. Try to picture your inner pilot light and imagine how it feels.

If you’re going through a dark time in your life, it’s normal to feel like your pilot light is burning dimly. Just know that it never fully burns out!

Method 10 Don’t run from painful thoughts or feelings.

Confronting painful experiences helps you relate to them in different ways. As painful thoughts enter your mind while you meditate, acknowledge them and confront them. Try to understand why you feel the way you do to relate better to yourself.

For example, if you feel bad about something that happened at work, acknowledge that and try to determine the “why” behind it.

Method 11 Consider your natural abilities.

Meditating can help you feel more confident in your abilities. Think about your strengths and abilities to affirm them. Tell yourself that you are truly good at these things and capable of doing them.

For example, maybe you’re really good at being a friend, a parent, a co-worker, or an athlete.

Method 12 Ask yourself personal questions.

This is a good way to practice introspection while meditating. Look inward at your experiences and emotions and ask yourself questions about your past, present, and future to help you understand them. This helps increase your self-awareness and self-knowledge.

For example, ask yourself things like: “What am I really feeling right now?” and “What is making me feel like this?”
Or, ask yourself, “Where do I really see myself in 5 years?” or “Is the path I’m on right now really going where I want it to?”

Blog #7

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Things You Can Do Every Day to Help With Depression

December 7, 2021

Depression can make you feel powerless. It can rob you of a sense of control. But there are things you can do to improve your mood. Some simple lifestyle changes can help you get back on track.

Along with treatment, these good habits can boost your mood and your overall health. Here are some things you can do starting today.

Exercise. Research shows that regular physical activity can help you feel better when you’re recovering from depression. The type of exercise really doesn't matter. Just choose something that you enjoy. Even walking counts!

If you don’t normally exercise, start slowly, and gradually work up to 30 minutes a day. Try exercising with a friend or family member or sign up for a class. Sharing the activity with someone may help you stick to your new routine

If you’re not active now, ask your doctor to help you get started. They can make an exercise plan just for you.

Get some sunlight. Some people have seasonal affective disorder (SAD). That’s a type of depression that typically starts during the fall and winter, when sunlight is scarce, and goes away in the spring and summer. If you think you might have SAD, ask your doctor if light therapy could help. It’s a treatment where you sit next to a box that gives off artificial sunlight. You might also find that a little sunshine can put you in a better mood.

Get enough sleep -- but not too much. Depression, and sometimes the treatment for it, can affect your shuteye. Some people with depression sleep too much. Others have insomnia. They can't fall asleep at night, or they wake up too early in the morning. Too little sleep can have a huge impact on your mood. In general, you want to aim to for:

7 to 8 hours of sleep if you’re 65 or older
7 to 9 hours if you’re an adult under 65
8 to 10 hours if you’re a teenager

Younger children and babies need more sleep.

These tips can help you get more shuteye:

Stay on a regular schedule. Go to bed and get up at the same time each day, even on the weekends.
If you take a nap during the day, limit it to 10 to 20 minutes. Anything longer could make it hard for you to fall asleep at night.
Physical activity during the day may help you sleep, but don't exercise within 90 minutes of bedtime. If you do, it could boost your body temp and heart rate and make it tougher for you to drift off.
Before you get into bed, do something relaxing to unwind. You could read a book, listen to soothing music, or do some gentle stretching.
Don’t use alcohol to help yourself nod off. It could lead to a worse night’s rest that throws off your sleep cycle.
Avoid watching TV or staring at a bright computer screen in bed. Power down your devices at least an hour before you hit the sack.

Eat a healthy diet. Despite what you might read, there is no diet that will cure or prevent depression. But a balanced eating plan gives you the nutrients you need and keeps you feeling healthy and energetic. Don't buy into fad diets that sharply restrict what you can eat. Instead, focus on the basics:

Watch your calories and portion sizes.
Eat fruits and vegetables, whole grains, lean proteins, and low- or nonfat dairy.
Limit fat and sugar.

Do things you enjoy. When you're recovering from depression, you might not feel like getting out and having a good time. But you should push yourself a little. Set aside time to do things that you used to enjoy. Make a plan to go out to dinner or hang out with friends. Tackle a favorite old hobby or learn a new one.

Set yourself up for success. If you have a big project or responsibility on your plate, break it down into a series of smaller daily tasks. It may seem more manageable that way, and you may be less likely to put it off. Hitting daily goals can also give you a nice feeling of accomplishment.

While you can manage big projects if you need to, try not to make any major life decisions until you’re feeling better.

Reduce your stress because it can make depression worse. Exercise and good sleep can help you keep stress in check. You could also try mindfulness activities that help you focus on the present, like meditation and yoga. Research shows they can improve the way your brain processes pain and emotions.

Some other things you can do to ease stress are:

Take deep, slow breaths.
Confide in close friends or family members.
Volunteer for a local group that does work you care about.
Join a depression support group, where you can meet other people who understand what you’re going through.

Explore your thoughts. If a negative thought or scenario keeps playing out in your head like a bad movie on repeat, write it down. That way you can take a step back and question whether it’s accurate. Once you’ve read it back, you may find that you were being too hard on yourself or blowing things out of proportion.

Also, try to simply notice when you’re having a negative thought. Then counter it with a positive thought -- or shift your attention to something else, like practicing a healthy habit.

Avoid alcohol and drugs. Alcohol and drugs can contribute to depression and make it worse. In fact, substance use often goes hand in hand with depression. Alcohol and drugs may also affect how well your antidepressants work.

If you think you have a substance use problem, you need to get help. Addiction and substance use can keep you from fully recovering from your depression. The national helpline from the Substance Abuse and Mental Health Services Administration (SAMHSA) offers free, confidential support around the clock at 800-622-4357.

Get advice on alternative remedies. Check with your doctor before you try any herbs or supplements. There’s no firm evidence that any alternative medicines work as well for depression as prescription medicines do. Some can cause serious side effects or affect how your other medicines work. Just because something is natural doesn't mean it's safe.

But some other alternative therapies, while unproven, are certainly safe to try. You might look into relaxation techniques, meditation, hypnosis, massage, or acupuncture.

You should also talk to your doctor about medications and types of therapy that might help you as well. If your depression becomes so severe that you have thoughts of self-harm, seek professional help immediately or call the local crisis line or SAMHSA at 800-622-4357.

Blog #8

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10 Simple Yet Powerful Ways to Live Each Day to the Fullest

December 6, 2021

Make the most out of everyday

“Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” — Mother Teresa

“Enjoy the little things in life, for one day you may look back and realize they were the big things.” — Robert Breault, an American operatic tenor

The good news is that happiness is a state of mind.

However, learning how to live life to the fullest takes time. It takes dedication. It takes hard work.

We all want to live happy lives. But living a happy life is not easy.

To enjoy life in the best way possible, live life to the fullest, and maximize life. You must find a path that works for you.

To make sure your days are more meaningful, here are 10 simple yet powerful ways to live each day to the fullest.

1. Wake Up Early

“Wake up early and tackle the day before it tackles you.” ― Evan Carmichael, an entrepreneurial expert

Successful people wake up early. Get up to enjoy the sunrise. There’s a peaceful quiet of the morning.

The morning is powerful because it sets up your day for success. Use the morning to write, reflect, and get started on the right foot. Train your brain to have an excellent morning routine.

When you wake up early, you have more time in the day to get things done. You set a positive tone for the entire day. When you wake up early, you’ll be surprised at how enjoyable it is and how much you can accomplish in a day.

2. Enjoy Nature

“Look deep into nature, and then you will understand everything better.”— Albert Einstein, a theoretical physicist

Nature’s beauty is something that we don’t appreciate enough. Our mental health suffers if we don’t get outside enough and enjoy nature. We must spend time outdoors in nature.

Research found that Americans spend 93% of their time indoors. That’s not enough time in nature and impacts Americans’ mental health.

You must spend three days each year, five hours a month, and 20 minutes three times a week outside in nature.

Enjoying nature makes you stronger and happier. Go for a walk to enjoy nature. Experience awe-inspiring moments of wonder outside. Nature and wonder are the exclamation marks on life.

3. Live in the Moment

The only time that exists for you is the present moment. Live in the now and notice what’s around you. Take note of how you feel right now and why you feel that way.

Practice mindfulness so you can change your life for the better. If you meditate more, you can unlock the potential of your life. Meditation helps you get in touch with your thoughts and feelings. It enables you to treasure each moment. Be thankful for every day you are alive.

4. Spend Time with People You Love

Family and friends will appreciate it when you spend time with them. When you take the time to share your life with people that matter to you, you’ll live your life to the fullest.

Spending time with your loved ones is never enough. Spend time with people you love, not the activities you love. If you can combine both, that’s even better. Show that you care about the people you love. When you look back at your life, you’ll appreciate all the time you spent with people you love.

5. Do Things That Really Matter to You

“The key is in not spending time, but in investing it.”— Stephen R. Covey, an American educator, author, businessman, and keynote speaker

Your time should align with your values. Ask yourself: Am I spending time on what matters? What do I care about? What’s my purpose in life?

Don’t talk about doing something. Go do it. There are only 720 hours in an average month. Are you spending that time on what matters to you? If not, you need to re-prioritize your life and focus on what you care about.

“The way we spend our time defines who we are.”— Jonathan Estrin, a TV producer, writer, and director

6. Prioritize

Establishing priorities helps you get done what you need to do. When you prioritize, you give your focus to tasks that are vital and urgent. When you don’t prioritize in life, you’ll have more stress in your life, and you’ll spread yourself too thin.

Don’t get lost in the weeds of everything you have to do. Prioritize your health by exercising, focusing on your diet, and getting enough sleep. Invest in the right things so that you can reach your full potential.

7. Help Others

“He who serves the most reaps the most.” — Jim Rohn, an American entrepreneur, author, and motivational speaker

You can help someone every day. You can help them in different ways. You can smile at them. You can say kind words. You don’t have to help them financially.

When people see kindness, they are more likely to do the same.

Helping others can be contiguous, and it can help everyone live life to the fullest. Make sure you help at least one person in your personal and professional life every day. When you help others, others will help you.

8. Don’t Multitask

“Multitasking is the ability to screw everything up simultaneously.” — Jeremy Clarkson, an English broadcaster, journalist, farmer, game show host, and writer

Multitasking is a bad habit. Multitasking is viewed positively and is treasured as a valued skill. It shouldn’t be. Research says you are more efficient if you focus on one thing at a time.

Don’t do a million things at once because you are more productive when you don’t have so many mental shifts. When you multitask, your brain must make mental jumps between tasks, and your brain can’t give both tasks the full attention they deserve.

Multitasking can get things done but not done well. To live life to the fullest, you must do one thing at a time. Do the most important thing now and let the other things wait.

9. Trust Your Gut

“Learn to hear your inner voice, be led by your heart and never stop giving back — this way you shall always walk the right path and shall never be walking alone.” — Aleksej Metelko, a passionate researcher in the field of intuition

Don’t compromise on your values. Trust your feelings of intuition. It means staying true to yourself. If something feels off, don’t do it.

If you don’t follow your internal compass, you will feel empty and have regrets. Life is not like a movie, so you must trust your instincts. You must be able to look at yourself in the mirror and appreciate what you see.

10. Laugh

“Always laugh when you can. It is cheap medicine.” — Lord Byron, a British Romantic poet

Laughter can improve your physical and mental health. It can also help with your social well-being. Research says that laughter is an excellent way to relieve stress in your life.

Just like an apple, laughter is just what the doctor ordered.

There are many benefits of laughter, and it’s critical to find ways to laugh every day, such as watching your favorite stand-up comedian. Laughter is free and good medicine for stress relief. Laugh until your eyes water.

Bringing It All Together

There are 10 simple yet powerful ways to live each day to the fullest. Wake up early, enjoy nature, live in the moment, and spend time with people you love. Do things that really matter to you, prioritize, help others, don’t multitask, trust your gut, and laugh.

Life is shorter than we think, so it’s vital to make the most out of every day. Discover your purpose in life, what is meaningful to you, and then go after it. Find a path that leads you to happiness and make things happen.

“Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” — Mother Teresa