Self Improvement

7 Tips for Breaking Free From Your Comfort Zone


Slipping off the Mental Shackles: 7 Tips for Breaking Free From Your Comfort Zone

Today we want to provide 7 tips for breaking free from your comfort zone. When it comes to stepping outside of your comfort zone, it can be challenging to break free of your day-to-day routine, especially if you’ve been stagnant for an extended period. Often, people find themselves lassoed into jobs with no growth potential, relationships void of passion, and habits that don’t serve them, leaving many feeling run-down and complacent in life. Luckily, intentionally pushing your boundaries beyond your comfort zone can reinvigorate your enthusiasm and set you up for potential success.

Whether you decide to learn a new skill, change your profession, or travel, expanding your horizons can benefit you mentally and physically, pushing you toward a new and improved sense of self. That said, prepare yourself to feel uncomfortable as you begin your journey into the unknown and lean into any fear you may feel. 

If you’re looking for new ways to break free from a dull, unfulfilling routine, read on for seven tips on expanding your comfort zone.  

Move abroad

breaking free from your comfort zone

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A sure-fire way to free yourself from mental stagnation and monotonous day-to-day routines is to move abroad. Whether you chose to leave permanently or relocate for a set amount of time, a change of scenery can change the trajectory of your life by introducing you to new cultures, people, and beliefs. However, the road to living abroad requires planning, like finding a new place of employment, saving up funds, searching for housing, and finding car shipping services. Once you’ve made arrangements to have your vehicle shipped to its final destination and handpicked your home abroad, this once-in-a-lifetime adventure can commence. So before you jet off, write out a to-do list, plan accordingly, and prepare to open your mind to new experiences. 

Wake up early

A seemingly simple way to push yourself for the better is revamping your wake-up routine. Although it can be tempting to sleep long into the morning, especially after working long hours or a night out, dedicating yourself to an early rise can drastically improve your mental and physical health. Waking up with the sun gives you more hours in the day, increases your energy, and improves your concentration, especially when paired with consistent bedtimes. 

Start exercising frequently

Man wearing black shorts lifting heavy barbells

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When it comes to breaking free from your comfort zone, getting in shape is at the top of the list for many. However, consistently exercising requires dedication and hard work, which deters many individuals from beginning a journey into healthy living. That said, the benefits of living an active lifestyle are undeniable, from improved mental capacity, increased energy, weight regulation, and even prolonged lifespan. 

Take a break from social media

While you may not be ready to completely ween off the internet, taking breaks from social media and online interaction is an excellent way to restart your system and break free of unhelpful habits. Although technology has undeniably changed the face of human connection, having constant access to limitless feeds and information can result in decreased mental health and addictive behaviors. By taking an online hiatus, you can prioritize real-life interactions, center yourself, and allocate scrolling time for more productive habits. 

Take on a new hobby

One of the best ways to free yourself from a dull, unfulfilling routine is by experimenting with different hobbies and interests. Between learning an instrument, home cooking your meals, practicing meditation, and taking up reading, there is no shortage of new activities to try.

Parting shot

When it comes to pushing your boundaries, taking the first step is the hardest part. After you set your mind to rerouting your life, all that’s left is to show up time and time again. Regardless of whether you take a social media break, learn a new skill, or improve your physical health, stepping outside of your comfort zone can change your life for the better.

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How To Find Confidence In Your Smile


Today we want to share some great tips on how to find confidence in your smile. A smile is a way to show that we’re happy. It can show people how we feel about them or reassure those around us. A smile can even benefit your well-being. But if you don’t feel confident in your smile for any reason, it can feel false. Here are the best ways to find some confidence in your smiles.

Let Yourself Smile

find confidence in your smile

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Some people smile all the time, and it comes naturally to them. If you aren’t in the habit of smiling very often, you can learn to feel comfortable doing it. 

Some people don’t smile because they think smiling makes them seem vulnerable. In fact, a smile makes you seem friendly and approachable. 

Practice Smiling

Stand in front of a mirror and practice your smile. This can help you to get used to how you look when you smile, and what your most attractive smile feels like. You could try taking some selfies to see what you look like from different angles when you smile.

This will help you see which of your smiles is the one that looks best. While you practice smiling, you will be stimulating the same areas of the brain that are active when you smile for real. When you smile you’re happy, and you can feel happier just by making yourself smile. 

Keep Your Smile Healthy

find confidence in your smile

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Take care of your oral hygiene. A top dentist can help. Maybe you don’t smile much because you don’t like your smile, have bad breath, crooked teeth, or other issues that you prefer to hide. This can really knock your confidence, so you should work on out. See a dentist or orthodontist, and look into things like braces, whitening, or veneers to make you feel better, and give you straight, white teeth. 

At home, always brush your teeth and floss on a regular basis. Use fluoride toothpaste to improve your oral health. When your teeth look healthy, you will feel more confident when you smile and feel better about doing it. 

Enjoy It

There are a lot of benefits that you can get from smiling. Smiling can do all kinds of things, including relieving stress, boosting your mood, making you feel more attractive, and make you healthier. Smiling lowers your blood pressure and boosts your immune system, so smiling can actually make you healthy. Smiling can also make it a lot easier to succeed at work, get promoted, or close deals. 

This happens because if you ask for something while you’re smiling, there’s a better chance that you will get what you’re asking for, as people like people who smile. Once you start noticing the positive reactions of the people that you’re around, and the improvement in your luck when you’re smiling, you’re sure to feel more confident in your smile. 

There is nothing to lose by smiling more, but you could stand to gain a lot from it. Smile more, smile with confidence, and let your smile lift your confidence and your self-esteem.

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How do you Know if you Have a Gambling Addiction


How do you know if you have a gambling addiction? If you’re a fan of the popular comedy series Brooklyn Nine Nine, you might remember the episode in which Captain Holt reveals his secret gambling addiction. Although this episode is good for a few giggles– including Captain Holt’s humorous quip about betting on a horse named “Yabba Dabba Doo”– Brooklyn Nine Nine is also quick to point out that a gambling addiction is no joke. In this article, we’ll learn more about gambling addictions and about the resources that can help you if you’re struggling.

Why is Gambling Addiction Bad?

gambling addictionFor many people, gambling can be a bit of harmless fun. This is especially true if you’re making a low-stakes bet with a friend or buying a simple lottery ticket. Some people just enjoy the suspense of a bet; they take pleasure in the competition with a friend and the thrill of wondering, “Can I make this shot?” or “Will my team win the game?” even if they’re not wagering money. These are good examples of a healthy relationship with gambling because, in these scenarios, people can place a simple, low-stakes bet and get on with their lives. People who can do this are unlikely to develop a gambling addiction because gambling does not have a powerful emotional hold over their lives.

So, as you can see from these examples, gambling is not inherently bad. But it can become bad when it has more of a place in your life than it should. That’s how gambling can become an addiction– something that controls you every bit as much as a substance abuse problem with drugs or alcohol. Just as a drug addict is desperate to get his next fix, so a gambling addict becomes dependent on the rush of gambling. This can quickly spiral out of control, resulting in a life that is overtaken by the need to gamble. You might begin to place riskier bets, wagering your entire life savings or your family’s home in an effort to get the rush you crave.

How do I Know if I Have a Gambling Addiction?

gambling addictionSo, how do you know if you have an unhealthy relationship with gambling? These are a few examples of the behavior you might see if gambling has taken control of your life or the life of someone you love.

  • Bad financial choices

In the previous paragraph, we saw that risky, high-stakes bets can be indicative of a gambling problem. But if you haven’t reached that stage yet, there are a few other cues that can indicate a gambling addiction. Making bad financial choices in general can be a hallmark, as many people often take out loans or borrow money from others in order to fuel their gambling habit. Likewise, many people who struggle with a gambling addiction may view gambling as a way to pay their debts or avoid financial insecurity. So, if you find yourself relying on gambling as a back-up plan or a way to solve your problems, this is a good sign that gambling is more important to you than it should be.

  • Using gambling as an escape

Many people become alcoholics because they relied on alcohol as a coping mechanism or a way to escape their problems. And the same can be true of gambling. If you feel dissatisfied or uncomfortable with your life and you find yourself turning to gambling as an escape, this can be a sign that gambling has an unhealthy role in your life. This is especially true if you feel that you’re only happy when you’re placing a bet or that gambling is your life’s only source of joy.

  • Being secretive about your gambling

If you feel the need to hide your gambling from your loved ones, this may be a sign of a bigger problem. Whether you’re concealing the amount you spend or the frequency with which you place bets, secrecy about your gambling habits can be a sign that your relationship with gambling has become unhealthy.

These are only a few of the common symptoms that indicate a gambling addiction but they are some of the most serious. So, if you or someone you love is experiencing any of these symptoms, it may be time to talk to a mental health professional about getting help for your gambling addiction. As you seek help, it’s important to remember that addiction is a very real and very serious mental illness. It’s not something to be ashamed of and you don’t have to suffer in silence.

Resources like the Mind Diagnostics guide to gambling addiction can help you learn more about addiction and the resources that are available to help you overcome it. So, don’t suffer in silence! If you notice any of these symptoms, get help for your gambling addiction and reclaim control of your life.

More about the author Marie Miguel

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

Read more health and lifestyle and self improvement articles at Cliché
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The Art of Saying Sorry: 5 Tips for Repairing Burned Bridges


Today we want to talk about the art of saying sorry: 5 tips for repairing burned bridges. Everyone makes mistakes, but not everyone knows how to apologize for them. Maybe you were in a heated situation with a loved one and exchanged unintentionally nasty words, or perhaps you forgot an important date and missed a friend’s birthday or an anniversary. Regardless of the situation, losing a meaningful relationship is painful for both parties. While it may take time and some hard work, re-building a relationship and re-establishing trust is well worth the effort. Truly learning and understanding what it means to make amends is a value that will help you maintain your relationships and prevent bridges from being burned.

Take time for self-reflection

the art of saying sorry

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A genuine apology can’t come from a quick desire to simply avoid further conflict. Take the time to sit and reflect on the situation. You must genuinely accept responsibility for your actions and the way you reacted afterward. Dig deep and look inward for an explanation as to why these events unfolded. That way, you can make strides in understanding why you may have made the mistakes you did. During this time of self-reflection, apologize to yourself and forgive as well. This act of grace will allow you to approach your apology with empathy and authenticity.

Make the first move

Stepping forward to make the apology is arguably the most challenging part of the process. Making the first move is a vulnerable place to occupy, but someone has to move the relationship along the path to healing. Rather than hoping for the right time or right place to initiate the first conversation, arrange for some intentional time to connect with the other person. Make it clear that you will devote this time to making amends, not assigning blame or throwing around accusations. Setting the intention for the conversation will ensure that your meeting will be productive. This is the best way to practice the art of saying sorry.

Take ownership

the art of saying sorry

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During your self-reflection, you should have worked to accept responsibility for your behavior and actions. When you are ready to apologize to the other party, it’s vital to take ownership again and verbally acknowledge that you messed up. During this part of the apology, try to empathize with your friend or loved one. Put yourself in their shoes and imagine if someone caused you pain. Express to the other person you understand that what you did hurt them. While taking ownership, it’s okay to explain yourself, but don’t twist your explanation into an excuse. Matter-of-factly stating your feelings is an excellent way to approach making an explanation.

Try to make amends

When practicing the art of saying sorry, it’s essential to come with a concrete plan to make amends, regardless of whether the other party expects you to compensate for the situation. Depending on the context of the conflict, you may not be able to offer a complete re-do of what happened or fully make up for your actions. Rather than making empty promises or meaningless grand gestures, genuinely provide a plan to fix things and emphasize that the other party ultimately determines how you can mend your relationship.

Don’t make the same mistake again

An apology isn’t authentic if you make the same mistake again. You will also damage trust in the relationship by repeating the same behaviors and actions. Hold yourself accountable by verbalizing your plan to prevent the situation from happening again and allowing the other person to feel comfortable holding you accountable. By sticking to this plan, you’ll demonstrate the art of saying sorry that you’ve learned from the situation and are genuinely remorseful.

The bottom line

Sometimes, a simple “I’m sorry” will rectify a situation, but a truly effective apology means digging much deeper and begin healing any hurt. Apologizing is an emotionally charged act and takes strength and vulnerability. Have grace for yourself and the other person, and your relationship can withstand this trial.

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Top 6 Successful People to Follow and Learn From


Today we want to share the top 6 successful people to follow and learn from. What does it mean to be successful? Most of us associate it with fame and money. Our culture and history are full of inspirational “rags to riches” where the hero becomes rich against the odds or by unimaginable luck – like Richard Lustig. With that in mind, it shouldn’t come as a surprise that most people believe that money and success are equal terms.

However, being successful is much more than that. After all, we all have different goals and dreams. The only problem is that only some of us will achieve them. Many people lack the motivation or aren’t willing to take the necessary steps towards them.

If that’s the case with you, here are the top six successful people you can follow as an example. Maybe their stories will motivate you to follow your dreams.

Elon Musk

top 6 successful people to follow is an inspiring entrepreneur who has built multiple successful companies, such as PayPal, Tesla Inc., SpaceX, and SolarCity – all of which influence our lives on a daily basis. The latter is a solar energy company dedicated to providing affordable solar power solutions to everyone worldwide.

In addition to all this, Musk is a co-founder of Neuralink and OpenAI – companies with groundbreaking ideas that help connect human brains with computers and might shape our future. If you want to succeed in business, there’s no better person to follow as an example than Elon Musk.

All of us have heard about Elon Musk, but what people don’t know is that he’s a real-life Tony Stark. His story is full of ups and downs, failures and successes. Don’t be misled by his wealth and fame; Elon Musk is a true inspiration to anyone who wants to achieve unimaginable things in life.

Bill Gates

No matter how you feel about Microsoft, it’s hard not to admire Bill Gates for what he’s accomplished. Formerly the world’s richest man built the most successful company ever – and he did it without any formal college education.

Instead of studying at Harvard like he was supposed to, Bill Gates dropped out to start Microsoft with his friend Paul Allen and created many of the company’s products, including Windows, Microsoft Word, and Excel. Even if you don’t use their products today, you can’t deny that they changed significantly the way we live.

Oprah Winfrey

Oprah WinfreyOprah Winfrey is an American talk show host, actress, producer, and philanthropist who rose to fame in the 1980s as the host of the popular talk show The Oprah Winfrey Show. Several successes have marked her career, but she continues to pursue more projects and endeavors.

Oprah is one of the most successful women in the world with a net worth of $2.6 billion, and she continues to inspire millions of people on a global scale with her stories and accomplishments. Her life story shows that having a solid vision and pursuing it with persistence can lead to success even if you have faced many obstacles along the way.

Steve Jobs

Steve Jobs was an American businessman best known for being the co-founder and CEO of Apple Inc. He also was a primary investor and a chairman of Pixar Animation Studios and a founder of NeXT. He was known for being innovative and revolutionized the technology industry with many of his products and ideas. These include the Macintosh, iPhone, iPad, iPod, and first Apple Stores.

Today, Steve Jobs remains one of the most influential and inspirational figures not only in the technology industry but all over the world.

Richard Branson

Richard BransonRichard Branson is an English businessman who is best known for being the founder of Virgin Group. In fact, he is considered one of the most successful entrepreneurs ever. He controls over 400 companies today, and he continues to create new ventures every year.

For example, he founded Virgin Galactic – a commercial spaceflight company that offers space tourism services worldwide. Branson is a role model for anyone who wants to become a successful entrepreneur and a real-life inspiration to anyone who wants to change the world.

Walt Disney

Walt Disney was an American filmmaker, animator, voice actor, entrepreneur, entertainer, international icon, and philanthropist. He was known for creating animated films such as Snow White and the Seven Dwarfs and Bambi. Walt Disney also founded Disneyland, which has become one of the most visited places in the world, with an average annual attendance of more than 58 million visitors as of 2018.

Today, Disney theme parks are found in multiple locations across America, Europe, and Japan, and Walt Disney’s legacy – The Walt Disney Company – continues to entertain people all over the globe to this day.


“Thou shalt not make graven images” is conventional wisdom, but it doesn’t restrict you from looking up role models – people you can learn from and follow as an example. Learning about the life paths of successful entrepreneurs, artists, and philanthropists allows you to see what contributed to their success and get some life lessons without putting yourself in dire situations.

In this article, we’ve listed several famous people who have come from different backgrounds and life experiences but managed to use them to their advantage. Hopefully, learning from the very best will boost your motivation and belief that everything is possible.

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How to Deal with Anxiety and Strengthen Mental Health


Today we want to talk to you about how to deal with anxiety and strengthen mental health. Anxiety is a natural reaction to stress. Anxious feelings are common and experienced by everyone. They can be uncomfortable, but there are effective tools to calm anxious feelings.

If you are experiencing anxiety that is excessive or distressing, please reach out for help and know that compassionate support and effective treatments are available. A licensed mental health professional from MyTherapist can help you address and manage anxiety.

How to Deal with Anxiety

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Symptoms of anxiety may include:

  • Feeling nervous or restless.
  • Difficulty envisioning that things getting better.
  • A bleak outlook and uncertainty about the power to change it.
  • Physical symptoms, such as rapid breathing, increased heart rate, sweating, and an upset stomach.
  • Feelings of impending doom or panic.
  • A lack of concentration on anything other than the present worry.
  • Difficulty sleeping.
  • Finding it challenging to control worrying.

Short-term tips for calming anxiety in the present include:

  • Recognizing and labeling what is happening. Tell yourself, “This is anxiety,” and then work your way through steps to manage it.
  • Deep breathing. Try inhaling deeply through your nose, holding it in, exhaling fully, and repeating. Deep breathing can help calm your body’s reaction to anxiety. Focusing on your breathing can help distract you from your worries.
  • Staying in the present. Ask yourself, “Am I safe in this moment?”
  • Focusing on your senses. Try consciously noticing details of a scent, a site, or a sound that’s near you. Try picking three in a row.
  • Getting fresh air.
  • A quick walk or even just moving to a different place in the room can be calming.
  • Listening to music: songs can be soothing.
  • Watching or reading something funny. Humor can be the best medicine.

Long-term tools for managing anxiety include:

How to Deal with Anxiety

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  • Identifying and learning to address what triggers your anxiety.
  • Limiting alcohol and caffeine intake.
  • Maintaining a nutritious diet.
  • Therapy with a licensed mental health professional.
  • Medication under the supervision of a physician.
  • Regular and enough sleep.
  • Challenging your self-talk—looking for alternatives to your negative thoughts and feelings. Try to replace negative thoughts with positive ones.
  • Connecting with others.
  • Regular relaxation.
  • Practicing stress management techniques, such as managing your time and not overcommitting.
  • Actively addressing problems as they arise.
  • Practicing flexibility and adaptability so that you don’t feel anxious if things don’t go as planned.

Calming thoughts for managing anxiety:

When you experience anxious feelings, try being compassionate with yourself and consider using these calming thoughts:

  • It’s your body in overdrive trying to protect you. You can ride out the feelings. They’ll pass.
  • Worrying will not change the outcome.
  • You don’t need to have everything figured out right now.
  • Thoughts don’t always reflect reality.
  • The past and the future cannot hurt you in the present.
  • There may be things going wrong, but there are also probably things going right.
How to Deal with Anxiety

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Tips for strengthening your mental health include:

  • Valuing yourself. Treating yourself with kindness and avoiding self-criticism.
  • Taking care of your body with exercise, the right amount of sleep, and nutritious meals.
  • Connecting with positive people who boost your feelings.
  • Regularly relaxing.
  • Managing stress.
  • Trading negative thoughts for positive ones.
  • Helping others.
  • Practicing gratitude.
  • Setting realistic goals and then putting in the effort to meet them.
  • Accepting imperfection.
  • Being flexible and willing to adapt if something unexpected or unpleasant happens.
  • Being kind to others.

Treatment for Anxiety

  • Effective treatment is available for anxiety management.
  • Please seek the support of a licensed mental health professional if you are living with anxiety.
  • Common, researched-based treatments include therapy, medication, or a combination of both, as well as healthy lifestyle adjustments and learning stress management and coping skills.
  • Your healthcare providers can help you find the best treatment plan for you.
  • Taking proactive steps to manage anxiety can improve your quality of life and help you feel your best.

More about the author Marie Miguel

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

Read more health and mental health articles at Cliché
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay

What Does Depression Feel Like?


What does depression feel like? Everyone feels down sometimes. Sadness and stress are normal reactions to life’s challenges, changes, or losses. But depression is more than a passing bad mood. It may feel more intense and last longer.

Depression is a mood disorder that can interfere with daily life. While depression can be triggered by a difficult life event, sometimes when it occurs, it is unrelated to a specific problem.

Depression is a very treatable condition, so if you’re experiencing depression—or if you’re worried that you or a loved one might be—please seek help from a licensed mental health professional who can offer you compassionate support.

Depression can affect different people in different ways, but there are feelings commonly associated with depression.

People living with depression may feel:

  • A sense of hopelessness. They may find it hard to envision things getting better. Their outlook may be bleak, and they may feel uncertain about their power to change it.
  • Low energy levels. Those living with depression may feel exhausted or too fatigued to do even simple tasks. Fatigue may also alternate with periods of restlessness or anxiety. A lack of energy can make it challenging to engage in activities, which can in turn increase feelings of depression.
  • A loss of interest or lack of pleasure or joy. People experiencing depression may find they no longer want to participate in activities they previously liked.
  • Low concentration or difficulty with focus. People living with depression may feel “brain fog,” which can cloud the capacity to remember things, to pay attention, and to make decisions.
  • A loss of appetite or increased appetite. A symptom of depression may be a lack of interest or decreased pleasure in eating, or a lack of energy to prepare healthy food. On the other hand, overeating can also be a symptom of depression. Eating for emotional relief is an example.
  • Physical symptoms and ailments. Headaches, body aches, digestive and stomach problems, fatigue, and a decreased tolerance for pain can be physical symptoms of depression.
  • Irregular sleep patterns. Sleeping too much and still feeling tired can be a symptom of depression, as can an inability to go to sleep or stay asleep.
  • A sense of guilt or worthlessness. People living with depression often feel a wide range of negative emotions. Sometimes they feel guilty about experiencing depression, or they have a sense of worthlessness or defeat because they can’t simply overcome it with sheer will. Other times negative feelings may arise that aren’t related to anything specific.
What Does Depression Feel Like

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Please seek help if you or a loved one is experiencing feelings of depression.

  • People living with depression may feel misunderstood or uncomfortable talking about their experience, but communicating and seeking help can lead to healing.
  • Depression is common, and treatment can help significantly. While some may find it difficult to open up about how they’re feeling, people can find relief when they do seek help.
  • Feeling connected and supported can counteract feelings of isolation and silent suffering, and effective support and treatment can change lives for the better.

Effective, compassionate treatment and tools are available.

  • Seeking the support of a licensed mental health professional can help with the management of depression. Click here for more information on seeking help.
  • Compassionate care is available.
  • Therapy, medication, or a combination of both can be very effective treatments. A healthcare provider can discuss options and work with you to develop a personalized treatment plan.
Green typewriter on brown wooden table

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Lifestyle changes can also help those living with depression.

People often find they feel better when they take proactive steps for mental wellness such as:

  • Getting into a routine by setting a gentle daily schedule to regain structure in daily life. Routines can be helpful for regaining focus and resuming activities.
  • Setting goals, even small ones, to help with motivation. Starting with small, achievable goals can lead to good results. Don’t forget to give credit where credit is due: even if goals aren’t completely met, the act of setting them is a sign of effort and progress.
  • Exercising to boost endorphins (the feel-good chemicals responsible for a “runner’s high”). Research shows that exercise can be an effective treatment for depression.
  • Healthy eating. Good overall nutrition is important for both physical and mental health.
  • Getting regular sleep and the right amount of sleep.
  • Challenging negative thoughts by checking and evaluating your thoughts when you feel depressed. Sometimes things seem worse than they actually are when you look at them through the lens of depression. Looking at situations realistically and considering alternative perspectives can be helpful.

Effective, caring treatment options are available for those living with depression. Please seek support from a licensed mental health professional or speak to your primary healthcare provider to find out more about how you or loved one can feel better.

More about the author Marie Miguel

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

Read more mental health and wellness articles at Cliché
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay

Underage Drinking Increases Risk for Teenage Alcoholism


Today we want to explain why underage drinking increases rick for teenage alcoholism. Developing social connections is a basic human need, and its importance may be most keenly felt during the stage of adolescence when an individual is transitioning from childhood to adulthood. Belonging to a group can make one feel less alone and better able to cope with the physical and psychological changes that naturally occur during the teen years. Parties play an important role in facilitating these social interactions as they provide a setting that is separate from obligatory functions such as school. However, it is also often at these parties that incidences of underage drinking occur, and teens can develop behaviors that lead to teenage alcoholism.

What Is Underage Drinking and Why Is There Cause for Concern

Teenage Alcoholism

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In 1984, the United States passed the National Minimum Drinking Age Act which mandates the age of 21 as the minimum legal age for the purchase and public consumption of alcoholic beverages. Most states abide by this law, though a few allow exceptions for drinking with consent from a parent or guardian, within a private residence, or for religious reasons. Adults can also face civil liabilities if they know that minors are in possession of or drinking alcohol, as well as criminal liabilities if the minors harm themselves or others while under the influence.

While the legal implications should be enough to take underage drinking seriously, the effects of alcohol on teen health have far graver consequences. Alcohol is the most commonly abused substance in this age bracket because it is easier to procure and carries less of a stigma compared to illicit drugs. More than 3,500 lives of Americans aged below 21 are lost yearly due to excessive drinking, in incidents such as traffic accidents and alcohol poisoning. Not only are these deaths preventable, they represent the bigger problem of teenage alcoholism.

Dealing with Teenage Alcoholism

In 2010, the Substance Abuse and Mental Health Services Administration reported that underage drinking is done by roughly 10 million American teens. Over six million were identified as binge drinkers who had five or more drinks in a day once a week, and two million were identified as heavy drinkers who had five or more drinks in a day several days a week. Having a lot of drinks does not necessarily make one an alcoholic, but as the body builds up tolerance to alcohol, more of it will have to be consumed to achieve the desired pleasurable effects. This leads to further alcohol abuse and increases the risk of alcohol dependency even later in life.

If teenage alcoholism is suspected, it is important to get help immediately. Substance abuse centers such as Miami drug rehab facilities usually offer treatments for alcohol addiction as well. Some may have programs specifically for treating adolescents, which are useful for allowing teens to heal while supporting their need for social interaction among their peers.

Long-Term Effects and Consequences of Underage Drinking

Teenage Alcoholism

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Alcohol abuse is detrimental to everyone, but it can have an especially strong impact on teenagers. Because teenagers’ bodies are still developing, the presence of alcohol can impede normal growth and have lasting damage. Some of the more common effects include:

  • Memory impairment
  • Extreme mood swings
  • Learning disabilities
  • Impaired motor skills
  • Delayed bone growth
  • Development of liver diseases later in life

Teens who engage in underage drinking are also more likely to have behavioral and psychological disorders that may require life-long treatment.

Because alcohol impairs judgment and lowers inhibitions, engaging in risky behavior is very common among teenagers who drink. They may take part in petty crimes such as shoplifting or vandalism, or they can even commit more serious offenses such as physical violence and sexual assault. The consequences of these actions can affect future opportunities to qualify for college scholarships or certain jobs that require a clean track record.

Additionally, teenage girls who engage in sexual activity while under the influence may find themselves with an unplanned pregnancy. If adoption or abortion are not available options to them, they may enter into adulthood with the additional responsibility of caring for their children.

Mitigating Risks

Genetics, environment, childhood trauma, and even popular media like movies and social networks all have a role to play in influencing teenagers to use alcohol. Rather than trying to block their exposure to alcohol, the best way to protect teenagers is to educate them about responsible usage and offer non-alcoholic drink alternatives for parties. It also helps to provide other venues for them to interact with other teens in a safe environment, such as sports and community activities. After all, the high of having clean, safe fun is preferable to having a hangover.

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Techniques to Calm Your Feelings of Anxiety and Stress


Today we want to share some effective techniques to calm your feelings of anxiety and stress. If you’ve been dealing with mental health struggles, one of the things you might have experienced is anxiety. When you feel anxious and stressed, it can impact every area of your life in a whole variety of ways. That’s why finding a way to take control and calm those feelings is so important.

There are lots of techniques and strategies that can be used to calm yourself when you start to feel overwhelmed by feelings of anxiety and stress. We’re going to talk today about some of the techniques you might want to try out for yourself as you aim to combat your stress and lead a calmer, more relaxed kind of life. So read on to find out more.

Distract Yourself

effective techniques to calm your feelings of anxiety

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One of the best things you can do is distract yourself when you start to notice that you’re becoming subsumed by feelings of anxiety and stress. Whether it’s by calling someone or doing something you enjoy, distracting yourself is a good way to take your mind off stress and anxiety ridden thoughts. The longer those thoughts and feelings are present, the more they can start to take over your mind and make you feel even worse.

Stop to Put Things in Context

Sometimes, you just need to take a step back in order to put things in context. When you allow yourself to start thinking about things in an anxious way, you often lose touch with the reality of the situation and that’s obviously not good for you. In short, it’s about giving yourself a reality check and giving context to the way you’re feeling. When you look at the facts in a more objective way, you usually don’t feel so anxious about whatever’s been causing you to feel that way.

Be Active

Being active and exercising can be a good way to take your mind off anxious feelings that might be getting you down or stopping you from feeling relaxed. Many people choose to go running or to head to the gym when they start to feel anxious and stressed out. It can be a very good and healthy release for many people, and it just might be for you as well. If you’ve never tried it out as a stress release, that’s something to consider changing.

Make Use of CBD Products

If you’ve never done so before, you should definitely think about using CBD products as a way to combat the anxiety and stress that you’ve been feeling. They’ve been proven to help people relax, and these products don’t contain the psychoactive properties that other cannabis products do. In short, that means you can benefit from the relaxing properties they offer, without ever having to worry about getting high. There oils, candies and all kinds of products you can try out.

Warm Yourself with a Hot Bath

Hot water is known to help you relax as well. That heat can be soothing and relax your muscles and your joints. And as we know, when your body is feeling relaxed, it tends to be the case that your mind also feels more relaxed as well. So be sure to warm yourself with a hot bath next time you notice that your stress levels are rising and your feelings of anxiety are beginning to get the better of you. It’s the simple things that often have the biggest impact.

effective techniques to calm your feelings of anxiety

Reconnect with Nature

Reconnecting with nature can be a good way to relax yourself as well. If you’re living in a city and you don’t often get that chance to connect with the natural environments and landscapes around us, getting away from it all and slowing down your pace of life really can have a positive impact. Reconnect and enjoy what nature has to offer in terms of its calming qualities.

Try Out Meditation

Trying out meditation is another thing that you might want to consider. Meditating can take many different forms and it’s something that lots of people benefit from each and every day of the week. Be sure to try out meditation, either by yourself or with the help of a trained guide, if you want to make use of a hugely beneficial relaxation technique.

If you’ve been trying to cope better with feelings of stress and anxiety recently, you’re certainly not alone. It’s something that many people go through, but with the help of the calming techniques we’ve discussed here today, you should be able to overcome those anxieties and stresses faster.

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How To Love Your Body in 4 Simple Steps


Today we want to share some great tips on how to love your body in 4 simple steps. Do you dread looking in the mirror? Are you so terrified of seeing your body that you almost always never undress in the light? If you don’t like your body, you are far from alone. Many people wish they had different bodies or that they were slimmer and fitter. 

But people come in different shapes and sizes, and each body is beautiful. If you want to appreciate your body more, here are a few things you can do.

Rethink Your Ideals

how to love your body

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You may not love your body because it doesn’t fit society’s description of how a beautiful body should look. You watch TV shows, scroll through Instagram and read magazines and the people you see probably don’t resemble you in the slightest.

The best way to get around this mentality is to know that the media, often, does not portray what ordinary people look like. Aspiring to look like your favorite model or celebrity can only make you feel worse about your body.

Accept that you have a beautiful body and that you don’t have to conform to society’s definition of a gorgeous body. Be kinder in your self-talk, and by all means, avoid comparing yourself to others.

Get Cosmetic Surgery

You can also improve your looks by getting cosmetic surgery. Like getting Breast Implants or Botox injections, most of these procedures are minimally invasive and produce near-instant results.

Contrary to popular opinion, cosmetic surgery does not have to be extreme to improve your looks. If anything, the best surgeons make subtle changes that enhance your overall look without being too conspicuous.

Be More Present During Intimacy

how to love your body

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If you don’t like your body, perhaps you also don’t like having intimate relations. And even when you do have them, you may be prone to switching off the lights, so your partner doesn’t see your body well. 

If you are to be more comfortable in your skin, you need to change this. Always leave the lights on during intimacy, and be fully present. Experience the fullness of your partner’s love for your body. With time, you will start reflecting this love to yourself too.

You should also work on being more comfortable in your nakedness. Walk around your house or apartment naked sometimes, and be sure to walk by the mirror several times. The more you see your body, the less terrified you will be and the easier you will accept it.

Look To The Future

Often, people dislike their bodies because they are consistently comparing themselves to their past selves. Loving your body means accepting that it will change with time and preparing for this change instead of lingering in the past.

For starters, change your closet if it no longer serves you. Donate or sell clothes that no longer fit you comfortably, and buy those that showcase your body in the best light. When you walk out the door, you should feel happy and confident in your looks.


In this digital age, feeling confident about your body can be a challenging task. What with the constant bombardment of people with seemingly perfect bodies on social media, mainstream media and even magazines!

But this doesn’t mean that you are powerless. By being more accepting of who you are and taking measures to improve your confidence, you can fall in love with your body. Start by following the steps on this post and watch your self-love grow.

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6 Smart Ways to Stimulate Your Creative Juices


Today we want to share 6 smart ways to stimulate your creative juices. Using your creativity can be complicated. Many times, people engage in a type of creative venture only to realize that there is no flow of ideas and inspiration. This is normal as it can happen to anyone. You just need to find a way to stay motivated and get the creative juices flowing.  Keep in mind that creativity is different in every person. What works best for you might not work for another person.

Simple Ways to Boost your Creativity

Take a walk

Woman in black leggings while walking on brown road

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According to a study done by Stanford, walking can boost creativeness. Walking, both outdoors and indoors inspired creativeness. Many people claim they can be very creative when walking. Creativeness is triggered by the environment and walking itself. Change the scenery by going outside. Stimulate your minds, get your blood pumping, and increase the oxygen to your brain. And even without realization, ideas will start flowing.

Take a break

Creativity is a type of skill that you can train yourself to be better. However, it is equally vital that you do not put a lot of force on yourself. If you have been staring outside and waiting for ideas to flow and you are coming out with nothing, consider taking a break. Change the environment, clear your mind, and put your focus on something else.

Feeling stressed out can sometimes interfere with your creativity; simply CBD products can help reduce the stress. Stress affects a part of the brain that nurtures creativity and learning.

Listen to music

As stated earlier, ways to boost creativity works differently on different people. Some people might find listening to music to be more relaxing and soothing. A recent study states that listening to happy music promotes differing thinking; which is a significant element of creativity. Listening to music can trigger memories and emotions that usually result in some fantastic ideas.

Get some exercise

stimulate your creative juices

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Exercise is the key when it comes to your physical and mental transformation. Exercises, particularly aerobic exercises, are known to stimulate Brain-Derived Neurotrophic Factor (BDNF). This element encourages the growth of new brain cells in the hippocampus, a part of the brain that plays a significant role in long-term memory. Exercise can also improve brain function and reduce stress.

Try to exercise whenever you feel like no ideas are flowing through your head.

Surround yourself with creative people

When it comes to creativity, some things set individuals apart. A lot of it is reliant on the inherent skills that are self-taught; however, there are some other skills, abilities, and methods that can be refined. Enhance your creativity by surrounding yourself with people who inspire you, creative people, and those who uplift you. Consider learning from others too.

Make time for creativity

People make the mistake of sitting in one place and waiting for ideas to flow, they fail to see that creativity is a skill that can be developed and refined. Change the way you think of creativity and set aside some time for creative thinking only.


There are many ways of boosting your creativity. Ensure that you stay creative and remember that not every method will work for you, what works best for a friend might not work for you. Your creativity side can come out at different areas, moods, and even times.

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6 Ways to Make you Feel Confident in Life


Today we want to share with you 6 ways to make you feel confident in life. Confidence is something that you build over the years. This means even the most confident person you know once struggled with self-confidence. Fortunately, self-confidence is something that can hone and over time. As a result, you’ll be a lot more confident to face the challenges of this world either in personal issues, business, or life in general.

With improved self-confidence, you’ll start to trust your judgment and abilities, which is crucial for both your professional and personal life. If confidence is something you’re struggling with, you’ve come to the right place. Here’s a guide on the five ways you can boost your self-confidence.

  1. Look After Your Body

An excellent way to boost your self-confidence is by taking care of your body. And  A & E helps you achieve this by improving your body’s image by removing excess body hair. By practicing self-care, your body, spirit, and mind will start feeling a lot more confident than if you overlook this. Some of the practices of self-care you should embrace include;

  • Exercise: Most people are guilty of prioritizing work and their family but end up forgetting about themselves, seeing working out as the thing they can do without. Due to this, you start living a life characterized by thoughtless actions and motions. This is the long-run result in you ruining your body image, and this affects your self-confidence. If you wish to avoid this, then you should make working out a must-do activity in your schedule. And over time, you’ll start looking better, and this improved self-image works wonders on your self-confidence.
  • Diet: The food you eat also has a significant impact on your self-confidence. This is usually the case because eating the right foods makes you feel stronger, more invigorated, and healthier. As a result, this considerably changes how you feel about yourself.
  • Sleep: While sleep might seem somewhat needless, it does play a vital role in affecting your self-esteem. This is because having enough sleep is associated with positive personality traits such as self-esteem and optimism.
  1. Trust Your Abilities

Nobody in this world is good at everything or knows everything. This is a crucial thing to understand because it removes any insecurity you might have in your capabilities. And in a world where people are increasingly comparing themselves with others, the risk of not believing in yourself is highly likely. However, you should shun this and instead use this as an opportunity to identify how you can improve yourself.

This means trying to do things as the person you’re looking to emulate. And if you still don’t achieve what you expected, take that as a learning opportunity and understand next time, you’ll do better. By embracing this simple technique will work wonders in your self-confidence.

  1. Practice Positive Self-Talk

ways to make you feel confidentAlthough this might sound crazy, the practice of positive self-talk is one effective way of improving your self-confidence. This is because the practice of positive self-talk helps you become more optimistic. Doing this does away with any self-doubt you might have and promotes self-compassion, thereby making you more confident to face new challenges. This is in sharp contrast to the practice of negative self-talk that makes you see everything to be beyond your capabilities.

With positive self-talk, the struggles you face won’t look like a problem but a challenge. And with such a mindset, there’s no issue in both your personal and professional life that you won’t be able to handle.

  1. Practice Gratefulness

The simple habit of appreciating what you have works miracles for your self-confidence. This is because being grateful teaches you to be thankful for all the loving people you have in your life and everything you have. Having such a mentality helps you feel special rather than a burden, and this is all thanks to your improved self-image. And this consequently leads to you having more confidence in yourself.

  1. Face Your Fears

You only experience fear when faced with an opportunity, change, or risk. Therefore, rather than push it away, you need to learn to embrace it. Otherwise, it’s this fear that might stand in the way of you achieving the dreams since it destroys your self-confidence.

Instead, you should switch your mentality on fear and see it as a chance to try something new, better yourself, or enjoy yourself. And by doing this, your self-confidence will improve since the fear of rejection, failure, or what people think is the last thing on your mind.

  1. Take Risks

Another excellent way of boosting your confidence is by being more open to taking risks. This may either be starting a new relationship, changing your career,or tackling a new project. Taking such risks teaches you to believe in yourself since you don’t know the outcome your actions will lead to. However, you trust your ability and, instead of focusing on the outcome, becoming more involved with the process.

Implementing such simple steps will go a long way in helping you less afraid of change. And as a result, become a lot more confident in your abilities and in whatever you do.


Self-confidence is key to success in life; after all, you need to believe in yourself before others do. And if confidence is something you were struggling with, this guide has highlighted some ways you can implement to boost your self-confidence. And consequently, you’ll be a changed person ready to face any challenges life throws at you.  

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