When you’re dealing with serious trauma or events that throw your whole life out of balance, well-meaning people will often tell you to take care of yourself – but what does that mean? At times like this, you might struggle to figure out what it is that you need, or what can actually help, and making it happen is even harder. Relax. This simple guide will help you to get self-care in perspective and make the adjustments that will get you through to a point where you are able to breathe a little more easily.
Putting Yourself First
Most of us, and especially women, are conditioned through much of our lives to prioritize the needs of others. Getting out of this habit can be difficult but when your emotional resources are under strain, you really need to put yourself first. If you worry about being selfish, remember this: by prioritizing your own needs, you can more effectively get back to a point where you’re able to help others.
Making this change means that you may need to cut some people out of your life, either temporarily or permanently. Doing so doesn’t make you a bad person. If people are draining your energy and giving you nothing in return, or if they’re actively making you feel worse, they have to go. Don’t put yourself out by doing favors for others. Don’t take on more work than you can cope with, in any context. Your emotional health matters more.
When you don’t have the emotional energy to do everything, you need to be more selective about how you organize your life. Work out what absolutely has to be done day to day and cut out as much of the rest as you can. If the difficulties you’re facing are not likely to last long, or if you’ve been advised that you should start to do better in a few weeks or months, you may be able to put some things off accordingly.
When you’re going through this process, don’t be afraid to ask family members, friends or work colleagues if they can step in to reduce your burden. Even landlords, fuel companies, etc., will sometimes be open to giving you extra time to deal with payments if you can’t keep up with them as usual.
Getting the Right Support
It’s important to have people to talk to when you’re going through something like this, or even just people you can sit quietly with when it’s too difficult to be alone. Don’t be shy about letting your friends and family members know what you need from them – and what you don’t need. Sometimes gestures of support can be overwhelming. It’s okay to say no – people who really care will understand.
Seeing you upset can be hard on those close to you, and you may have concerns you don’t feel able to discuss with them, so it’s also worth considering therapy. Everyone needs something slightly different from this, so take the time you need to find the best online therapy for you.
Physical and Mental
When you’re concerned about your mental health, don’t forget the physical. Eating healthily and staying well hydrated helps your body to process stress and will aid your overall recovery. If you experience periods when your emotions are overwhelming, or you can’t stop thinking about the source of your trauma, hard physical exercise can do a lot to bring relief.
One thing that your body really needs at times like this is sleep. Don’t feel bad about indulging yourself where this is concerned. Lying in can actually make you feel worse, but naps are great, as are early night with long hot baths to help you relax beforehand.
Believing in a Better Future
When you’re going through something awful, it can be difficult to imagine that life will treat you kindlier in the future. We all build up expectations based on experience. Imagining something better is really important, however, to keeping you from getting into a cycle of depression or anxiety.
If it’s hard to think positively about reality, let yourself fantasize. It doesn’t matter how unlikely it is – it will have immediate emotional benefits. Even if it’s hard to stop imagining bad things, you can counter that by thinking about the best ways that events could develop and focusing on the good things in your life, however small they may be. Open yourself up to the possibility of things getting better and you’ll be amazed by what a big improvement small positive changes can make.
Things will be better for you in the future than they are now, even if they never go back to the way they were. Practicing self-care will help you to believe in yourself again.
How To Increase Sexual Stamina
While stamina can have a lot of meanings, in terms of sex, it simply refers to how long you can last in bed. For men, the average time they need to reach a climax is anywhere between 2 and 5 minutes. For women, however, it is around 20 minutes. As you can see, it’s quite a difference, which is why it shouldn’t come as a surprise that men are often looking for ways to increase sexual stamina so that they can satisfy their partners.
If you’re one of them, you are in the right place. In this article, we list the most popular ways to improve sexual performance, starting from sex toys and exercises that can help and ending on foods that you should incorporate into your diet. So, let’s just get started!
When it comes to sex toys, the first thing that you need to know is that they’re a great way of improving your sexual stamina. Practicing with them can help you last longer, which means that you won’t have to worry about cumming too quickly and disappointing your partner.
One of the best things about them is that they come in many different shapes and forms, meaning that there’s a sex toy out there for everyone. If you are willing to buy a fake vagina or sex doll torso, you are free to do that. On top of that, sex toys come at a variety of prices, so you can find one that fits your budget perfectly.
In terms of how you should use them and which one will work best for you, the truth is that it depends on what you want to achieve. The majority of men like using a cock ring, as it helps them keep their erection for much longer. Others prefer using something like a penis pump. It is called a pump because it enables you to enlarge your penis and add girth. It might seem strange, but it has already helped a lot of men.
There’s an endless selection of sex toys out there, with one of the most popular being penis extenders. These sex toys are attached to the base of your penis, and they work by stretching it and thereby promoting increased blood flow.
While all of these sex toys are very popular, especially among men who want to increase sexual stamina, they can be pretty complicated to use. That is why we recommend that you stick with smaller devices, like rings. Only after you are no longer a sex toy beginner can you start looking for more complicated items to use.
If you are not the type of person who enjoys using sex toys, you can always go the natural route. Various exercises have been specifically designed to help you last longer in bed. One of them is called Kegel exercises. These exercises are intended to strengthen the muscles used during ejaculation.
Basically, you need to contract these muscles and hold them in that position for a few seconds. For the best effects, you should repeat this exercise for several minutes each day. It doesn’t take much time, and the best part is that you can do them anywhere. Ultimately, it will make you last longer in bed and increase sexual stamina.
Finally, we come to foods that will help improve your sexual stamina. One of the most popular foods that are recommended for men is oysters. Other foods that are believed to help increase sexual stamina are avocados, bananas, spinach, cacao, eggs, and even chocolate. So, if you want to go with what works well for men all around the world, try them out.
We specifically recommend that you consider incorporating some of these into your diet:
- Chocolate – You might have heard about chocolate being a healthy food, but that’s only partially true. While it can be part of a healthy diet, it contains many calories, which is why it should be avoided by people who are trying to lose weight. However, if you’re looking for ways to increase sexual stamina, chocolate is definitely one of the best options. It contains powerful antioxidants which will help you get rid of stress and improve your overall mood. If you decide to eat some chocolate before having sex, make sure that you stick with dark chocolate, as it has a higher percentage of cacao.
- Cacao – Speaking of cacao, it is another excellent food that can help boost your sexual performance. Cacao contains high amounts of magnesium and phenylethylamine, both of which are known to promote good mood and relaxation. You should consider eating some cacao at least once a week.
- Oysters – Oysters are perhaps the most popular foods that increase sexual stamina. They contain zinc, an essential mineral that can help you get rid of erectile dysfunction, as well as other forms of impotence. They are also full of vitamins B6 and B12, which will give you more energy and improve your overall health. There’s no scientific proof behind this claim, but it is also believed that oysters are a great aphrodisiac, especially when eaten raw.
- Spinach – Spinach is a very healthy food, and it contains high amounts of vitamins A and E. These antioxidants will help you fight off free radicals, which can cause various diseases and damage your cells. As it happens, your body’s production of free radicals increases during ejaculation, which is why you should consider including spinach in your diet. Do note that you should stick with fresh spinach, as frozen spinach is often lacking in nutrients.
The Bottom Line
Increasing your sexual stamina is not something that you can do right away. On the contrary, training your body to perform to the best of its abilities requires a lot of time. Nevertheless, you can do it.
Sex toys, exercises, and a proper diet can take your sex life to the next level. All you have to do is stop worrying about your performance in bed and start acting to improve your situation. Even making some minor changes in your meals and getting a little more exercise can produce long-lasting results.
If you want to make sex more enjoyable for your partner and yourself, you are on the right track. Do not forget about your goal, and everything should be fine. Good luck!
Main Healthcare Trends that Transform the Industry in 2021
The course of technological change has changed a lot this year in the wake of the coronavirus pandemic. Although the main driving forces of progress are still artificial intelligence (AI), the Internet of things (IoT), and many other areas of science, their influence has become much smaller.
The most notable changes have taken place in the health sector. Most researchers and scientists have postponed their research in the medical sphere, vaccines, social assistance and directed all their efforts to overcome the consequences of the coronavirus pandemic.
While there is already hope for a return to normalcy, thanks to vaccinations and new treatments, we must prepare for the new challenges that may arise. Here are some basic predictions for how this area will develop in 2021.
Taken from: https://www.forbes.com
Healthcare Trends in 2021
#1 Transition to Telemedicine
Due to the coronavirus pandemic, there has been a transition from conventional healthcare to telemedicine. With billions of people trapped in their homes, the only way to access vital services such as medicine was through virtual communication. That led to a dramatic increase in the number of virtual visits during the pandemic. According to forecasts, in the year 2021, this figure will reach 1 billion.
Reducing the risk of spreading infection is not the only benefit of telemedicine. It also allows healthcare providers to squeeze more patient consultations into their busy schedules. That is especially important in countries like India and China, where doctors are sorely lacking. For example, telemedicine operator Babylon cared for a patient every 6 seconds and conducted over 630,000 clinical consultations in the first half of 2020. China also aims to attract more than 70% of the population to the telemedicine program by 2022.
To improve the use of telemedicine, the active development of medical mobile applications is now beginning. With the help of such programs, various categories of the population can use the services of virtual medicine without any difficulties without leaving their homes. According to research, telehealth consumers say their entire experience took an average of 44 minutes. According to the research, 84% of the people could solve their medical problems during virtual consultations, and 73% of people had no problems with service at all.
Taken from: https://www.scnsoft.com/
#2 Increased Use of Artificial Intelligence
Today, artificial intelligence is used in various industries, from home appliances to self-driving cars. Applying AI will bring enormous benefits to the medical field, but its implementation has been postponed due to some problems. The largest of these is the issue of trust in artificial intelligence. Can it be considered reliable enough for use in medical processes?
In 2021, similar problems will be overcome, thanks to training programs and improvements in artificial intelligence itself. Now, after leading a complete analysis and making a decision by artificial intelligence, the doctor himself decides to trust such a decision or not. AI shows excellent results in medicine production because this year, trials of the first pill made by artificial intelligence will begin.
In this regard, economists expect the growth of the healthcare market related to AI. By the end of this year, it will reach USD 6.6 billion, corresponding to a 40% compound annual growth rate.
Taken from: https://www.softermii.com/
#3 Sharing Information Through the Cloud
One of the digital trends in healthcare for 2021 is the use of cloud storage. You can not only store and share information in the clouds but also carry out various calculations, which will greatly help decision-making in the medical field.
One of the examples is the exchange of patient analyzes between different specialists or medical institutions. Previously, it was necessary to walk with a bunch of documents so that various doctors could give their assessment of the analyzes. Now imagine these same analyzes, but uploaded to the cloud and instantly available for viewing. That not only saves a lot of time but also helps the patient make a decision faster.
In addition, this year began to implement the use of cloud storage along with artificial intelligence. That will allow you to track the entire health profile of the patient and show the negative aspects that interfere with making objective decisions. Similar technologies have already been introduced in the United Kingdom’s National Health Service (NHS) and University College London Hospitals (UCLH).
#4 Improved Logistics in Healthcare
One of the busiest areas that year was the logistics and delivery network. While consumers were afraid to go even outside their doorsteps to get necessities such as medicine or food, logistics companies have faced tremendous growth in demand. To this should also be added the careful medicines delivery or other medical supplies to hospitals and ensuring an uninterrupted supply for the health sector has become critical, especially in the public sector.
Therefore, another trend in the health sector in 2021 should be the timely delivery of medicines, care products, and the establishment of the supply chain, which will help patients recover faster. If hospitals can control the supply chain, this will help to reduce the cost of purchasing medicines that could be spent on solving urgent problems.
Technology must play a key role in solving this problem. “CognitiveRx” helps hospitals plan their drug stocks using machine learning. Many organizations are also developing a real-time product monitoring system that can improve inventory management.
With the help of the future trends described above, we can look into the world of healthcare, which is constantly evolving. It is safe to say that the trends that are observed in 2021 will spread to future years because the health sector forces innovation with all possible strengths.
Organizations and countries will begin to use modern technologies in the healthcare sector and will profit much earlier than expected because patients will always demand and strive for new and quality services. The future of healthcare has already arrived. The trends are quickly taking their place as the ‘next to normal’ in the healthcare environment of today.
Mental Health Benefits of Meditation and How to Practice It
Many people practice yoga for their health, and even more subscribe to the benefits of meditation. Meditation has many proven benefits and can help people with panic disorders, anxiety, depression, as well as many other mental and physical ailments. Meditation is a deeply rooted practice of Buddhism, a religion followed by people all around the world. Within Buddhism, meditation is a tool to gain mindfulness and help in gaining the ultimate goal of nirvana, or enlightenment.
American meditation teacher, Shinzen Young describes meditation as an act of balance.
“This distinctive Buddhist orientation towards meditation can be summed up concisely. Meditation consists of two aspects or components,” he writes in his introductory overview, How Meditation Works. “The first, called shamatha … is the step-by-step development of mental and physical calmness. The second, vipashyana, is the step-by-step heightening of awareness, sensitivity and observation. These two components complement each other and should be practiced simultaneously.”
Meditation Can Benefit Your Mental Health
Meditation has been proven to help decrease stress levels, and a body without stress is a healthy body. It increases mental health, according to webmd.com, which is critical to success in college. Obtaining mindfulness and mental wellness creates greater focus, which is beneficial to producing good class work, and learning a sense of balance helps lower stress and other negative emotions.
However, meditation is by no means an easy task to accomplish. It requires intense concentration and dedication, which is difficult for many people to maintain within their busy daily lives. That level of commitment can be hard to find outside of Buddhist communities. Also difficult is the notion of cultural sensitivity – meditation has been a practice of Buddhism since its inception in India around the 6th and 4th centuries BCE.
Because meditation is tricky to master, and is such an integral part of the religion, is it culturally appropriate for non-Buddhists to attempt to practice something so closely tied with Buddhism?
It is likely that a practicing Buddhist would not begrudge a non-Buddhist for utilizing meditation, but it is always a benefit to have some sort of understanding of a practice before engaging in it. Meditation, while helpful, is not solely centered on the goal of improving health, and so the target a non-Buddhist may have for meditating is likely to be different than what a Buddhist will be aiming for.
While much of meditation stems from Buddhist traditions, there is nothing intrinsically Buddhist about sitting still. Sitting meditation is based on one basic principle: that sitting still is a source of wisdom. The idea is that when a person is sitting still they are able to get in touch with their inner self as the demands and constraints of the outside world are no longer the center focus of one’s mind.
If a person is intent upon improving more aspects of their health than just one, meditation seems to be a highly favorable option. Learning more about Buddhism is an additional benefit, if a person wished to pursue it, but overall, a full knowledge of the religion is not required to be good at meditation. It is simply recommended if one was interested in the history of meditation and the value it holds within Buddhism.
Meditation is not difficult, but it takes a lot of very consistent time to master. That being said, it is neither difficult nor time consuming to get started and to start seeing benefits. Literally all you need is a body, brain, and some dedication and you can meditate. However, for those people who need a little more guidance beyond just sitting still, here are some tips on how to meditate.
Get the Most Out Of Your Mediation Practice
When you first begin to meditate, it’s important to think about the why behind your meditation practice. What are you hoping to get out of it? Why are you choosing to sit and get still with yourself? The goal of meditation should be mindfulness, not to magically wipe your mind of all thoughts that enter your mind. In fact, it can be helpful to recognize and expect those thoughts to ebb and flow as you meditate. As those thoughts enter your mind, acknowledge their existence, and move on. Try to not give any energy or bring any judgment to whatever thoughts come up.
In addition to recognizing and accepting that thoughts will come in, it’s important to get comfortable. Sitting still for a few minutes on a hard floor will make the few minutes seem like an eternity. Some people like sitting on their yoga mat while others will meditate from a comfortable chair or using a yoga pillow. Whatever helps you get comfortable works. Remember, there is no “right” way to do this.
Once you’re comfortable, begin to focus on your breath. Some questions to consider include where do you feel your breath the most? Where are you feeling sources of tension? Where are you feeling sources of clarity? How does it feel to take a deep breath in? How does it feel to take a deep breath out?
Continue to focus on your breath for anywhere between two and ten minutes, you can set a timer, so you don’t have to worry about how much time you have left. While you are in meditation, take deep breaths in and out, and as your mind wanders, always remember to bring your thoughts back to your breath.
After your predetermined time is up, take a moment to reflect on what happened? How long was it before your mind wandered away from your breath? What thoughts came up for you? Some people find there to be great benefit in writing down these thoughts so that they can reflect on them as they deepen their practice.
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