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  • Releasing emotional energy 6

    Releasing emotional energy 6
    2025/07/07
    Here are some helpful, actionable tips you can try the next time you need to calm down.
    1. Breathe
    “Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” says Scott Dehorty, LCSW-C, of Delphi Behavioral Health.
    When you’re anxious or angry, you tend to take quick, shallow breaths. Dehorty says this sends a message to your brain, causing a positive feedback loop reinforcing your fight-or-flight response. That’s why taking long, deep, calming breaths disrupts that loop and helps you calm down.
    There are various breathing techniques to help you calm down. One is three-part breathing. Three-part breathing requires you to take one deep breath in and then exhale fully while paying attention to your body.
    Once you get comfortable with deep breathing, you can change the ratio of inhalation and exhalation to 1:2 (you slow down your exhalation so that it’s twice as long as your inhalation).
    Practice these techniques while calm so you know how to do them when you’re anxious.
    2. Admit that you’re anxious or angry
    Allow yourself to say that you’re feeling anxious or angry.
    When you label how you’re feeling and allow yourself to express it, the anxiety and anger you’re experiencing may decrease.
    3. Challenge your thoughts
    Part of experiencing anxiety or anger is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worst-case scenario.” You might find yourself caught in the “what if” cycle, which can cause you to sabotage a lot of things in your life.
    When you experience one of these thoughts, stop and ask yourself the following questions:
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    3 分
  • Releasing emotional energy 5

    Releasing emotional energy 5
    2025/07/07
    Here are some helpful, actionable tips you can try the next time you need to calm down.
    1. Breathe
    “Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” says Scott Dehorty, LCSW-C, of Delphi Behavioral Health.
    When you’re anxious or angry, you tend to take quick, shallow breaths. Dehorty says this sends a message to your brain, causing a positive feedback loop reinforcing your fight-or-flight response. That’s why taking long, deep, calming breaths disrupts that loop and helps you calm down.
    There are various breathing techniques to help you calm down. One is three-part breathing. Three-part breathing requires you to take one deep breath in and then exhale fully while paying attention to your body.
    Once you get comfortable with deep breathing, you can change the ratio of inhalation and exhalation to 1:2 (you slow down your exhalation so that it’s twice as long as your inhalation).
    Practice these techniques while calm so you know how to do them when you’re anxious.
    2. Admit that you’re anxious or angry
    Allow yourself to say that you’re feeling anxious or angry.
    When you label how you’re feeling and allow yourself to express it, the anxiety and anger you’re experiencing may decrease.
    3. Challenge your thoughts
    Part of experiencing anxiety or anger is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worst-case scenario.” You might find yourself caught in the “what if” cycle, which can cause you to sabotage a lot of things in your life.
    When you experience one of these thoughts, stop and ask yourself the following questions:
    続きを読む 一部表示
    2 分
  • Releasing emotional energy 4

    Releasing emotional energy 4
    2025/07/07
    Here are some helpful, actionable tips you can try the next time you need to calm down.
    1. Breathe
    “Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” says Scott Dehorty, LCSW-C, of Delphi Behavioral Health.
    When you’re anxious or angry, you tend to take quick, shallow breaths. Dehorty says this sends a message to your brain, causing a positive feedback loop reinforcing your fight-or-flight response. That’s why taking long, deep, calming breaths disrupts that loop and helps you calm down.
    There are various breathing techniques to help you calm down. One is three-part breathing. Three-part breathing requires you to take one deep breath in and then exhale fully while paying attention to your body.
    Once you get comfortable with deep breathing, you can change the ratio of inhalation and exhalation to 1:2 (you slow down your exhalation so that it’s twice as long as your inhalation).
    Practice these techniques while calm so you know how to do them when you’re anxious.
    2. Admit that you’re anxious or angry
    Allow yourself to say that you’re feeling anxious or angry.
    When you label how you’re feeling and allow yourself to express it, the anxiety and anger you’re experiencing may decrease.
    3. Challenge your thoughts
    Part of experiencing anxiety or anger is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worst-case scenario.” You might find yourself caught in the “what if” cycle, which can cause you to sabotage a lot of things in your life.
    When you experience one of these thoughts, stop and ask yourself the following questions:
    続きを読む 一部表示
    2 分
  • Releasing emotional energy 3

    Releasing emotional energy 3
    2025/07/07
    Here are some helpful, actionable tips you can try the next time you need to calm down.
    1. Breathe
    “Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” says Scott Dehorty, LCSW-C, of Delphi Behavioral Health.
    When you’re anxious or angry, you tend to take quick, shallow breaths. Dehorty says this sends a message to your brain, causing a positive feedback loop reinforcing your fight-or-flight response. That’s why taking long, deep, calming breaths disrupts that loop and helps you calm down.
    There are various breathing techniques to help you calm down. One is three-part breathing. Three-part breathing requires you to take one deep breath in and then exhale fully while paying attention to your body.
    Once you get comfortable with deep breathing, you can change the ratio of inhalation and exhalation to 1:2 (you slow down your exhalation so that it’s twice as long as your inhalation).
    Practice these techniques while calm so you know how to do them when you’re anxious.
    2. Admit that you’re anxious or angry
    Allow yourself to say that you’re feeling anxious or angry.
    When you label how you’re feeling and allow yourself to express it, the anxiety and anger you’re experiencing may decrease.
    3. Challenge your thoughts
    Part of experiencing anxiety or anger is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worst-case scenario.” You might find yourself caught in the “what if” cycle, which can cause you to sabotage a lot of things in your life.
    When you experience one of these thoughts, stop and ask yourself the following questions:
    続きを読む 一部表示
    2 分
  • Releasing emotional energy 2

    Releasing emotional energy 2
    2025/07/07
    Here are some helpful, actionable tips you can try the next time you need to calm down.
    1. Breathe
    “Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” says Scott Dehorty, LCSW-C, of Delphi Behavioral Health.
    When you’re anxious or angry, you tend to take quick, shallow breaths. Dehorty says this sends a message to your brain, causing a positive feedback loop reinforcing your fight-or-flight response. That’s why taking long, deep, calming breaths disrupts that loop and helps you calm down.
    There are various breathing techniques to help you calm down. One is three-part breathing. Three-part breathing requires you to take one deep breath in and then exhale fully while paying attention to your body.
    Once you get comfortable with deep breathing, you can change the ratio of inhalation and exhalation to 1:2 (you slow down your exhalation so that it’s twice as long as your inhalation).
    Practice these techniques while calm so you know how to do them when you’re anxious.
    2. Admit that you’re anxious or angry
    Allow yourself to say that you’re feeling anxious or angry.
    When you label how you’re feeling and allow yourself to express it, the anxiety and anger you’re experiencing may decrease.
    3. Challenge your thoughts
    Part of experiencing anxiety or anger is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worst-case scenario.” You might find yourself caught in the “what if” cycle, which can cause you to sabotage a lot of things in your life.
    When you experience one of these thoughts, stop and ask yourself the following questions:
    続きを読む 一部表示
    4 分
  • Benefits Of Carbohydrates

    Benefits Of Carbohydrates
    2025/07/03
    The benefits of carbohydrates
    Though there are many benefits of carbohydrates, you need to make sure you're eating them in moderation. A carbohydrate-intensive diet can cause high blood sugar and unwanted weight gain. But it's important that you eat an appropriate amount of healthy carbohydrates in order to meet your body's nutritional needs and maintain a healthy weight.
    What are carbohydrates?

    Carbohydrates are one of three macronutrients -- along with proteins and fats -- that your body requires daily. There are three main types of carbohydrates: starches, fiber, and sugars. Starches are often referred to as complex carbohydrates. They are found in grains legumes and starchy vegetables like potatoes and corn. Sugars are known as simple carbohydrates. There are natural sugars in vegetables, fruits, milk, and honey. Added sugars are found in processed foods, syrups, sugary drinks, and sweets.

    Why do you need carbohydrates?

    Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check. Your body can store extra carbohydrates in your muscles and liver for use when you're not getting enough carbohydrates in your diet. A carbohydrate-deficient diet may cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath and vitamin and mineral deficiencies.What are some healthy sources of carbohydrates?

    To reap the benefits of carbohydrates, you should choose carbohydrates loaded with nutrients. Get at least half of your carbohydrates from whole grains, which provide fiber that helps you feel full and satisfied with smaller portions.

    Healthy carbohydrate-rich foods (containing 12 grams of carbohydrates or more per serving) include

    Whole grains: quinoa, amaranth, barley, brown rice, oatmeal, whole-grain pasta and whole-grain breakfast cereals
    Fruits: berries, citrus fruits, melons, apples, pears, bananas and kiwifruit
    Starchy vegetables: sweet potatoes, yams, corn. peas and carrots
    Legumes: lentils, black beans, pinto beans, navy beans, chick peas and soybeans
    Milk products: low-fat milk, plain yogurt and soy yogurt
    Healthy foods lower in carbohydrates (less than 10 grams per serving) include

    Nonstarchy vegetables: leafy greens, spinach, cabbage, asparagus, tomatoes, broccoli, cauliflower, green beans, cucumbers, peppers, zucchini and mushrooms
    Nuts and seeds: pumpkin seeds, sunflower seeds, almonds, cashews, walnuts, peanuts and pistachios
    Soy milk and tofu.
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    3 分