Quick Tip: Others Opinions are Not that Important

Hey Everyone!

Hope you are all doing well!

I think its safe to say that, at least to some extent, everyone likes to gain the acceptance or approval of others.  I know I sure do.

I think that its human nature to desire to be well-liked since we humans are such social beings.

I think that this need for approval becomes problematic when we constantly think about, worry about, and stress over how other people will judge every step or action that we take.

The reason why I felt the need to briefly write about this is because I was recently spending time with a dear friend who has a normal office job but on the side she also has a very small business as well. She asked me if I had told my parents about her business and I admitted that I had (because as far as I can remember she never told me that I shouldn’t tell anyone about her business)

After my admission she briefly became very sad and I could really see the intense agony in her face and she told me that she did not want anyone to find out about it because then people would start talking about her behind her back. (As a side note, I don’t know why she was worried about people talking behind her back because I think that starting a small business is a very impressive thing to do).

The truth is that when I told my parents about my friends’ business venture they were very impressed and then they never discussed the matter again. This simple incident reminded me that sometimes we make things a bigger deal than they really are. We fear that others are judging us and talking about us behind our backs but in reality they are not doing any such thing because they are usually too busy and/or stressed with their own lives.

Lets say worst comes to worst you do something and people do start talking about you behind your back. I know that this would be a nightmarish situation for many people including myself. However, the reality is its more than likely that people are not going to talk about what you did or what happened to you forever.

More often, they might discuss you among themselves for a few minutes and then they might go to a different topic or soon afterwards things will come up in their own lives such that you are probably going to be the last thing they are worried about.

Also, please remember that people who do talk behind your back are far from perfect themselves and remember that their words do not make you any less successful, likeable, or less of a good person. Their words cannot harm you as long as you don’t let those words affect the way that you think or act.

I know that this is much easier said than done but I think that instead of worrying and agonizing about what others think about us we should instead focus on being the best version of ourselves that we can be and making sure that the decisions that we make are true to our own beliefs and values.

With Love,

Yasmin

Feeling Overwhelmed By the News? Here are some Tips

Hey Everyone!

Hope you’re all doing well!

If you’re like me sometimes you might find yourself feeling overwhelmed by all of the chaotic, frustrating, and often tragic new stories that you come across throughout your day.

Studies have shown that constantly consuming tragic or infuriating news stories can eventually lead to sadness and anxiety. Research has shown that negative news stories that may not be directly related to our lives can further increase our personal worries.

Here are just a few tips that can help you stay on top of the most important stories without feeling overloaded:

  • If you have any news apps on your phone, try to turn off notifications for that app. A while ago, when I had my news notifications on I definitely found it to be a distraction especially when I was trying to get work done because every once in a while whenever a notification would pop up I would be tempted to check my phone instead of working.
  • It is usually best not to follow live updates. Following a breaking news story may make you feel more involved but it doesn’t necessarily make us more informed. Live updates have a lot of commentary and extra details and its often more noise than news.
  • I think its best to set your laptop or desktop web browser homepage to Google or any other webpage with minimal distractions. I know that on many personal computers the homepage of the browser is set to Yahoo or MSN or any other site that has lots of news stories and articles. Every time you open the web browser you might be tempted to click on one of the article links and this can end up taking up a lot of your time.
  • This next tip is obvious: Read, watch, or listen to news stories that come from reliable sources. Here in the U.S. unfortunately, not everyone agrees on what is or is not a reliable source of news. However, I think that in general most people agree that you should be cautious of the stories that you read on social media.
  • Nowadays, a lot of the news programs have people that call themselves political pundits or commentators that come in and talk about and predict what might happen. While some of these political pundits might make valuable points ultimately no one can really predict the future so its best to avoid watching too much of these commentators.
  • I really believe that timing is important when it comes to consuming the news. In order to avoid spending too much time on the news its best to designate a specific time to check the news and try not to check it at any other time. Many experts recommend not checking the news before bed because certain stories may interfere with your sleep.

I know that everyone has a different habit or preference when it comes to the news but if you are someone that feels that perhaps you spend a little too much time on the news I hope that you find these tips to be helpful.

With Love.

Yasmin

Quick Tip: Sleep But Don’t Track

Hey Everyone!

Hope you’re all doing well!

As many of you may know, lately certain watch like devices such as the Fitbit and the Apple Watch have become especially popular amongst people who want to track their overall fitness on a daily basis.

Many of these watches track your physical activity (such as how many steps you’ve taken), your vital signs, and the number of calories you’ve burned and even the amount of sleep you get each night.

First of all, I want to point out that I currently do not have any such device myself but I know quite a few people that either already have something like the Fitbit or they really want to buy one in the near future.

Based on the reviews that I have come across many of these devices, especially the higher end ones, are really quite good and they do for the most part, accurately track your physical activity and vital signs, etc.

However, experts recommend that the one area where these devices shouldn’t be used is during our sleep time. The problem is not that these devices may not be very reliable at tracking our sleep, although the reviews are mixed, rather the major problem with tracking our sleep is that this can lead to anxiety.

Tracking sleep can make some people obsess over their results even though these results may not even be accurate. Constantly checking and worrying about the amount of sleep that you get each night can lead to anxiety and this anxiety can end up harming your sleep rather than improving it.

And of course, this is why most experts recommend that people take off these devices at night for a more restful sleep!

With Love,

Yasmin

Ideal Daily Routine for Students

Hey  Everyone!

Hope you’re all doing well!

For many students, back to school season is a great opportunity to form healthier and more productive habits.

Here are just a few tips to help you have a more productive day: (Of course, most of these tips can be helpful to anyone whether or not you are a student)

Breakfast is Key

I know that this is nothing new and you have all probably heard this tip many times before. We all know the importance of breakfast but in my experience with those around me, many students go to class with either an empty stomach or they just have some toast.

Breakfast really is very important because if you think about, assuming you haven’t eaten anything since last night, you are truly breaking your fast in the morning. Scientific research shows that people who skipped breakfast were less productive.

The ideal breakfast will contain both protein and carbohydrates. Good sources of protein include eggs, cottage cheese and nuts. Whole grains and fruits are a great source of carbohydrates.

Exercise:

Of course, we all know the benefits of exercise however, most of us exercise after class. I know that most of us can barely get out of bed in the morning before class. However, research shows that 15 minutes of exercise can actually help the student retain more knowledge for five to six hours. This is why experts recommend doing a physical activity such as walking, jogging, climbing the stairs, etc. before going to class.

Hydration:

Hydration is something that is emphasized during the summer time. However, it is important for our health and well-being to stay hydrated throughout the year. The results of a recent study showed that dehydration negatively impacts our cognition and performance. People who are dehydrated don’t do as well and they don’t think as well.

Drinking water is only one of the things that we should be doing to stay hydrated. Current research emphasizes eating our way to hydration by eating fruits and veggies with a high water content. In order to stay properly hydrated its best to avoid excessive caffeine and although sports drinks can be hydrating they should be consumed in moderation.

Before the Test:

If you have a sweet tooth you might enjoy this tip. Researchers recommend that students have a small square of chocolate preferably dark chocolate, Research has shown that the caffeine in the chocolate can help students focus better on the test. It sounds too good to be true but there is even some data that shows that students that ate the chocolate had slightly higher test scores.

Relax a Little:

Taking some downtime to relax is very important. I know that it sounds counterintuitive but take some time each day to do something that you love or just anything that you enjoy. Taking a 20 minute break will help you remember better and the knowledge will really sink in.

I hope that you enjoyed these tips and please remember that most of these tips can be applied to anybody’s life.

With Love,

Yasmin

Just Ask

Hey Everyone!

Hope you’re all doing well!

I think that deep down each and everyone one of us knows the value of helping others and most of us can probably think of at least one instance in which we have helped someone else.

However, I believe the thing that most of us humans struggle with is actually asking for help when we need it ourselves. Many of us are afraid to ask others for help because we fear being rejected or we just immediately assume that the other person will say no.

If you are anything like me, you may feel that you are being a burden to other people if you ask them for help. Without a doubt, there is definitely a limit to how much someone can help us because helping others requires time and effort.

However, most of us only focus on the burden that we are putting on others and we don’t focus on how rewarding helping us may be for the other person.

In fact, a great deal of psychological research shows that helping others increases self-esteem, sense of belonging and overall well-being.

Of course, there is a wrong way and a right way to ask for help. I know that it is really tempting to ask for help through text or email. However, this is not such a great idea because its easier for you to ask but its also easier for them to say no.

Also, whatever you do, don’t send a mass email asking for help because you’re much less likely to get a response. Most of the people included in the mass email may not even reply because they will just assume that someone else will help you.

When you are about to ask someone for help try to follow these tips:

  • Ask in person or over the phone: The live interaction is key and research shows that you are 34 percent more likely to get a yes if you ask in person or over the phone.
  • Be specific and direct: Most people are not mind readers so don’t be vague and don’t assume that they already know what you need. Be completely honest and tell the person exactly what you need, when you need it, etc. so that person cam make a decision to help or not.
  • Be positive and understanding: I know this is obvious but make sure to ask for help in a kind and friendly manner. And if they do happen to say no don’t take it personally.

I know that at first it is very difficult to ask for help but research has shown that succesful people have strengthened their “asking muscle”. These people have gotten past the initial difficulty of asking for help because occassionally everyone needs help to succeed.

With Love,

Yasmin

Got Back to School Blues? Read this

Hey Everyone,

Hope you’re all doing well!

Right now, here in the United States it is currently back to school season. As the summer vacation comes to and end many students of all ages will be returning to their schools or their colleges and universities.

Every year, around this time of the year I see lots of videos and articles about study tips and I see a lot of content about what the latest back to school gadgets and accessories are.

However, I haven’t come across any content about what I like to describe as having the right mindset for going back to school.

In my personal experience, many students hate going back to school often because of all of the hard work that they will have to do in order to be a succesful student.

I know that when I was a student often times I would feel the same way as well and not just during the beginning of the school year but especially during the middle and end of the academic year.Basically, all of the hard work would drain me and I would start to lose motivation and I would hate being a student.

During my university years the only thing that helped me get through this slump was to change my mindset by remembering all of those students that are less fortunate.

Ideally, getting an education should be the right of each and every student. Unfortunately, a large percentage of people throughout the world, mostly girls and women, are not given this fundamental human right.

We all know that knowledge is power but sometimes we forget that many people throughout the world, due to various circumstances, are not got given the opportunity to gain a formal education.

If you are reading this blog post you are obviously literate. However, there are millions of people who are illiterate, who do not know how to read or write, because they were likely never given the opportunity to learn.

Unfortunately, many students throughout the world pursue their education under very difficult circumstances.

Most of us have some form of transportation to take us to and from school or perhaps we walk a reasonable distance to reach our school.

However, in some parts of the world students walk very long distances, often in extreme weather conditions, in order to reach their school. Unfortunately, in certain parts of the world, students risk their lives just to commute to and from school. Once they reach their school, many students do not get to sit in nice, clean, well insulated buildings. Some students sit in tents that are used as classrooms and many students attend school without enough supplies such as books, pens, and paper.

If you are a student, the next time you lose your motivation, please remember those students that are less fortunate and perhaps this will help you regain your focus and motivation to work towards academic success. You never know, perhaps your academic success may enable you to one day help out other students throughout the world!

With Love,

Yasmin

Six Tips for Better Sleep

Hey Everyone!

Hope you’re all doing well!

In my experience, one unhealthy habit that people like to boast about is their lack of sleep, or their ability to get by with very little sleep.

Perhaps this is most common amongst university students who like to “pull all-nighters” in order to study for exams or complete projects and assignments. And its not just students that are getting less sleep.

A report by Gallup showed that Americans are sleeping one hour less per night than they did in the 1950’s.

The average adult human needs between seven to nine hours of sleep each night to survive and thrive. In her book The Sleep Revolution: Transforming Your Life One Night at a Time Ariana Huffington argues that sleep is not a luxury rather it is a necessity.

She cites scientific evidence of how sleep is a time for intense neurological activity in which the brain renews and repairs itself.

A lack of sleep is linked with severe health problems such as diabetes, heart attack, stroke, cancer, obesity, and Alzheimers disease.

According to sleep expert Daniel Gartenberg, humans need sleep to save energy, to help their cells recover, and to help them process and understand their envirnment. Since sleep is so vital to our overall health and well-being, here are a few tips to help you get a better night of sleep.

Ban Screens Before Bedtime:

The very first tip is the one that I struggle with the most and that is to stop using my phone or laptop before bed. It turns out that I am not alone because a 2015 survey showed that 71 percent of Americans sleep with or next to their smartphones. The problem with this habit is that our electronic devices (such as phones and laptops) emitt blue light which can keep us awake at night.

As you know, melatonin is a brain hormone that helps us fall asleep but blue light suppresses our melatonin levels. The effects of blue light do not immediately go away once you stop using your device. It is best to stop using your electronic devices up to an hour or so before bedtime.

If you’re like me and you’re often tempted to check your phone before bedtime, my suggestion would be to completely remove your phone (and other electronic devices) from your bedroom before you go to sleep.

Sleep Consistency:

If possible, try to wake up and go to sleep during the same time each and every day including weekends. This way, your body establishes a routine and its easier to fall asleep at night and wake up in the morning. It might be tempting to skim on sleep during the week and then sleep in during the weekends. While the extra few hours of sleep during the weekend may feel good, research has shown that you cannot make up sleep debt because its hard to make up for the REM (Rapid Eye Movement)sleep that you have missed. Also, REM sleep is a vital stage of sleep due to its restorative properties.

Take A Nap:

The reality is that in this day and age it is difficult to get an adequate amount of sleep each and every night. Taking a quick 30 minute nap during the day can help you feel rejuevenated. Even if you do get enough sleep at night, a nap can help you reenergize your brain. Its best to take your nap anytime before 3 pm so that you don’t confuse your circadian rythm and you don’t disrupt your nightime sleep.

Bonus tip: If you are someone who drinks coffee, consider drinking a cup before your nap and the caffeine will work as a natural alarm clock because it will kick-in, in 30 minutes and wake you up from your nap.

Temperature:

The room temperature can definitely impact the quantity and quality of our sleep. The National Sleep Foundation recommends 65 degrees as the ideal room temperature for sleep. They also argue that anything above 75 degrees our below 54 degrees can disrupt our sleep. Of course, this is just a general estimate and the climate that we are from also influences our temperature preferences.

Food:

Personally, I often feel sleepy after I eat pasta and I know that a lot of people feel sleepy after eating Turkey.

However, when it comes to food and sleep its more about what kind of foods you should avoid rather than what foods to eat. Although different foods may work for different people, they ‘re aren’t many foods that experts believe can really help us fall asleep.

However, there are foods that should be avoided before bedtime:

Foods High in Sugar: If you consume a lot of sugar before bed, your blood sugar levels will become very high and your body has to release hormones to decrease your blood sugar and this process may temporarily disturb your sleep.

Caffeine: We all have a different caffeine sensitivity but a 2013 study showed that people who drank coffee 6 hours before bed lost about an hour of sleep at night. So, its best to stop drinking caffeine way before bedtime.

Late Dinners: Since it can take between two to three hours for our body to digest a meal, it is best to avoid eating a large meal right before bed. This is especially true for those who suffer from acid reflux disease.

Spicy Foods: For some people, spicy foods can cause bloating and heartburn.

High Fat Foods: Its best to avoid high fat foods as much as possible because research has linked high fat foods with excessive sleepiness during the daytime.

Alcohol: At first, alcohol can help you fall asleep faster but it can disrupt the quality of your sleep.

Exercise:

We all know how beneficial exercise is for our overall health and well-being. Now, research has shown that regular exercise can improve the quantity and quality of our sleep. One study from Oregon State University found that 150 minutes of moderate exercise a week can act as a great non-pharmaceutical way of improving our sleep. The only caveat is that it takes time to reap the sleep benefits of exercise. A study from Northwestern University showed that exercise added 45 minutes of extra sleep but it took four months to see results.

Overall, sleep is something that most of us love and all of us need. I really hope that you find some of these tips helpful in getting better sleep!

With Love,

Yasmin