Xiamen University's PLOS Biology by Dr. Lige Leng recently discovered the role of the hypothalamus in physiological aging, through an increase in the process of neuroinflammatory signaling over time. Inflammation promotes multiple age-related processes, both in the brain and the periphery.The hypothalamus is the seat of all emotions (not your heart) and is important for many aspects of healthy aging, including metabolic and cognitive health, the stress response, and maintenance of circadian rhythms.

The role of the hypothalamus in aging

Studies show that Menin, a hypothalamic protein, is a key inhibitor of hypothalamic neuroinflammation. As levels of menin decrease, the hypothalamus experiences an increase in neuroinflammation that promotes metabolic and cognitive disorders that occur with aging such as eductions in bone mass and skin thickness, cognitive decline, and modestly reduced lifespan.

Hypothalamic hormone menin as an inhibitor of aging

Another effect of the loss of Menin is the decline in levels of the amino acid D-serine, an enzyme required in the production of neurotransmitters and the communication between neurons to maintain optimal brain function. The authors showed this decline was due to loss of activity of an enzyme involved in its synthesis (which was in turn regulated by Menin).Could reversing age-related Menin loss also reverse signs of physiological aging?

D-serin to reverse aging

To test that, the authors delivered the gene for Menin into the hypothalamus of elderly (20-month-old) mice. 30 days later, they found improvements in skin thickness and bone mass, learning, cognition, and balance, which correlated with an increase in D-serine within the hippocampus.Remarkably, similar benefits on cognition, (but not on the peripheral signs of aging) could be achieved by 3 weeks of dietary supplementation with D-serine.

D-serin reversed physiological aging in mice

There is much left to be learned about Menin’s role in aging, the researchers are speculating that supplements of menin and the amino acid D-serine could potentially reverse aspects of aging in humans.

Promising therapy for cognitive decline

Talks about how we can potentially reverse the signs of aging.

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Health

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Exercise & Fitness

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Science & Nature

Trigger of Aging Discovered – May be Reversed by Simple Supplement

- are the softest in texture.- viscous preparation of oils and/or fats, <a href="https://www.skincare.com/article/balm-vs-ointment">a type of lotion used specifically for medicinal purposes</a>. Think of them as topical emollients that directly address only one skin concern.- are typically used for purposes that are antiseptic or geared towards heightened skin conditions, such as excessively dry skin and other medical concerns such as eczema, itchy skin, irritation or rashes.<a href="https://www.oakhillhomestead.com/2016/06/making-salves-and-ointments.html?m=1">HOW TO MAKE OINTMENTS</a>

Ointments

= BUTTERS + VEGETABLE OILS/HERBAL OILS + BEESWAX OR OTHER WAX + ANTIOXIDANT- anhydrous formulation- can be formulated to target specific areas of the body, like the lips or a handful of concerns- has the same ingredients as a salve, but has a higher beeswax content a. giving them a harder, thicker consistency that is able to keep its shape and not be absorbed completely by the skinb. more protective, forming more of a barrier on the skin, and suitable for deodorant and lip productsc. <a href="https://pronounceskincare.com/balms-vs-salves-is-there-a-difference/">needs to be rubbed in making them ideal for sore muscles</a><a href="https://www.gaiaherbs.com/blogs/seeds-of-knowledge/how-to-make-herbal-balms-a-beginners-guide-and-easy-recipe">HOW TO MAKE BALMS</a>

Balms

= HERBAL OIL/S + BEESWAX* + SOMETIMES OTHER VEGETABLE OILS, E.G. TAMANU OIL- anhydrous(antioxidant, uncommon but if needed feel free to add)- a subset of the ointment category. - are typically softer than balms yet harder than traditional ointments. has lower ratio of beeswax (think more of a 1:4 ratio of wax to oil) or sometimes no beeswax at all- <a href="https://pronounceskincare.com/balms-vs-salves-is-there-a-difference/">absorb deeply into the skin making them great choices for wound healing.</a>- are frequently infused with herbs or essential oils to treat wounds and sores.<a href="https://www.healthline.com/health/diy-herbal-salves#diy-herbal-cream">HOW TO MAKE A SALVE</a>

A Salve

= <a href="https://aromaticstudies.com/butters-balms-salves-whats-difference/">BUTTERS + VEGETABLE OILS/HERBAL OILS/SPECIALTY SEED OILS +/- ANTIOXIDANT</a>If you put butters into a salve this becomes a body balm or butter, depending on amount of beeswax.<a href="https://thehouseandhomestead.com/homemade-body-butter/">HOW TO MAKE A BASIC BODY BUTTER</a>

Body butter

= BUTTERS +/- VEGETABLE OILS/HERBAL OILS +/- ANTIOXIDANT- are basically body butters that have been whipped with a beater/mixer. Whipped body butters do not contain beeswax <a href="https://bydreamsfactory.com/2016/12/homemade-whipped-body-butter.html/">HOW TO MAKE A WHIPPED BODY BUTTER</a>

Whipped Butter 

= <a href="https://aromaticstudies.com/butters-balms-salves-whats-difference/">BUTTERS + VEGETABLE OILS/HERBAL OILS + BEESWAX OR OTHER WAX + ANTIOXIDANT</a>- combination of oils and water to create a hydrating topical treatment.- If one adds water and/or hydrosols and/or aloe vera gel into a butter formulation, the end product would technically be called an emulsion (water + oil), also known as a cream or lotion, depending on water content. - Creams and lotion are emulsions, meaning a combination of oil and water along with an emulsifier, such as emulsifying wax NF or olivem 1000.- can vary from thicker to more light in texture*<a href="https://www.healthline.com/health/diy-herbal-salves#diy-herbal-cream">HOW TO MAKE A HERBAL CREAM</a>

Emulsion

- are made by steeping herbs in a carrier oil like olive or almond to extract the medicinal plant constituents that will help soothe your skin.<a href="https://www.healthline.com/health/diy-herbal-salves#diy-herbal-cream">TO MAKE HERB-INFUSED OILS</a>

Herb Infused oils

Why buy expensive treatments when you can make your own minus the dangerous chemicals

An analgesic salve you can make today with cayenne pepper, ginger, and St. John's wort in a beeswax base. Good for relief of mild to moderate pain.

On Ointments, Balms, Salves, Butters, Emulsions, Infused Oils and so on

We wear masks all day, every day: at work, in school, even in malls. Obviously for most of us, our faces would react negatively this. Some YouTube videos would tell me to use stuff with ingredients like salicylic acid that dry out blemishes while some would tell me to keep the pimple moisturized. If you're like me, you'll be at a loss too.

Should you dry out maskne or keep it moisturized

Maskne or acne mechanica (professionally), includes any skin issues caused by friction brought about by pressure, friction, rubbing, squeezing, or stretching. Friction causes the upper layer of your skin to release water, causing your skin to lose its natural moisture. "The constant chafing of the mask in contact with skin can cause the skin barrier to break down and hair follicles to break open, consequently allowing acne-causing bacteria on to the skin," - Hadley King, MD, board-certified dermatologist, New York City.

What causes maskne in the first place?

"The occlusive nature of a mask creates a humid and warm environment under the mask, which can lead to increased sebum and sweat. In turn, this leads to irritation, inflammation, and breakouts," says Dr. King.In short, maskne is a contradicting matter of the skin being dry and oily and getting rid of it also requires drying out the pimples and also keeping them moisturized. How?

First, support the skin barrier with a non-comedogenic moisturizer that contains the trifecta of these soothing ingredients: humectants to moisturize the skin, emollients to seal in hydration and occlusives to reduce friction. Most pimple treatments decrease your skin's natural oil production, so it's important that a moisturizer be there as a buffer for your skin to tolerate the harsh acne regimen. 2. Once you have your hydrating base, use a good spot treatment to dry out the zit. Why spot treat? The goal is to dry out the pimples, not your whole face.

Drying out the zit while keeping it moisturized

1. Salicylic acid- exfoliates the upper layer of the skin) and penetrates deep into pores to remove sebum. 2. Benzoyl peroxide - kills P. acnes and Staph. Aureus bacteria that contributes to acne and helps prevent and clear clogged pores. Opt for micronized formulations; they cause less irritation to the skin and the molecules are stabilized for longer shelf life.Also try adding a topical retinoid into your routine at least 2-3 times a week (every day if your skin is already well adjusted) to help clear gunk from pores, leaving them less swollen.

Ingredients you should look for in a spot treatment

Moisturize maskne because it is inflammation—and inflammation needs hydration. But you should—layer it with targeted treatments like salicylic acid, benzoyl peroxide, and retinoids, to unclog pores and boost skin cell turnover. See a dermatologist about starting a stronger prescription medication if these methods don't work.

The verdict: you should moisturize and dry out blemishes scars

Maskne has been a problem since Covid started.

In this week's Ask a Beauty Editor, Real Simple's Hana Hong answers whether you should moisturize acne or dry it out, plus how to find the best moisturizer for acne and how to dry out a pimple effectively.

Should you Dry out Maskne or Moisturize it

Lol. This is like elementary school all over again. We need to make friends because we need friends. While old friends are , nothing stays the same forever. They move away or have their time taken up by child-rearing or their careers. Without friends, loneliness can quietly grow around you and chronic loneliness <a href="https://theconversation.com/loneliness-on-its-way-to-becoming-britains-most-lethal-condition-94775">can be lethal </a>— the equivalent impact of 15 <a href="https://www.inverse.com/article/61231-smoking-addiction-brain-cell-change">cigarettes </a>a day on mortality rates.

Why Do We Need To Make Friends

1. The Lack of TrustResearch shows people found it harder to put their trust in someone new and fully invest in them as a friend compared to when they were younger. Especially the women. As adults, we have greater self-awareness than children. While that is often positive, it also means we’re more aware of the risks of being judged, of being rejected and of other people not having the purest of intentions. We've all seen and heard of the nasty things people could do with what little informafion they get from you.

Why Is It Hard To Make Friends

For most of us, obligations increase with age: demanding work schedules, involved family lives and so on; with these obligations it can be hard to carve out time to invest in a promising new friend-- to really get to know them and to share a part of you with them.

Lack Of Time

So how long does it take for people to become friends? US researchers have tried to quantify this: roughly 50 hrs of shared contact for acquaintances to become casual friends. More than 200 hrs to become close friends? Even longer in Asian countries where personal connection is important, professional interactions with colleagues don't count and casual check-ins and joking around are just as important.

How Long Does It Take For People To Become Friends

There are many other barriers stopping us from having the friendships we want. <ul><li>Having an introverted personality</li><li>health barriers</li><li>personal insecurities</li><li>maintaining a formal facade and not allowing potential friends in (fornfear of rejection)</li><li>Illness and disability (Older people) </li></ul>

Other barriers Preventing Us From Forming Friendships 

1. BUILD FRIENDSHIPS FOR TEN MINUTES A DAYTen min a day may be all you need to maintain existing friendships and build new ones. Send a text, forward a meme, add to the group chat or give someone a quick call. 2. MAKE THE MOST OF ANY TIME SPENT WITH POTENTIAL FRIENDSWhen you do get the chance to properly spend time with a friend or acquaintance, make the most of it and be present. Avoid distractions if possible, keep social media for the couch at home.

How Can We Get Better At Making Friends

Yes, there is a risk in being vulnerable – but there is also the potential to connect on a meaningful level with another person who may very well become a good friend. You are in control of how much you trust and how much you open up. If you struggle with trust, share personal information slowly. A friend who truly likes you wouldn't pry.

3. LEAN INTO YOUR VULNERABILITY

Research suggests chronic loneliness can be lethal-the equivalent impact of 15 cigarettes a day on mortality rates

Many people try to keep their circle of old friends as long as possible, given the trust they may have built up over many years.

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Love & Relationships

How to make friends as an adult: 3 psychology-backed tips

<a href="https://www.cnbc.com/2021/11/07/overused-words-and-phrases-that-make-you-sound-weak-less-confident-according-to-grammar-experts.html">Confidence </a>isn’t a trait you’re born with. Its something we build and get better at every day with continuous practice.But sometimes we need to display confidence at a snap of a finger. Here are some of my favorite psychological tricks to instantly look and feel more confident in front of other people:

So uuhhm, say what you want to say minus the weak words and expressions like "I think", "I'm not sure" and "in my opinion" for ones that puts you in charge of the thought, and make you come across as more calm and capable.

Don't Use Words And Expressions That Make You Sound Unsure

Right before you do something you feel nervous about, try going back to a previous experience where you had an optimal level of energy, focus and achievement.Replay and review the event in your mind. What were you doing? Who was there? What was the response you got from others? How did you feel when it was over?Take that positive energy and confidence with you back to the present.

Reminisce a Time When You Felt Confident

Confidence comes from believing in yourself, your own abilities, and where you are in your personal journey. Don’t go on social media when you’re feeling unsure of yourself or when you’re about to do something challenging. Its so easy to fall prey to posts that for the most part do not reflect reality. Comparing yourself to people who are only sharing the “glamorous” side of their lives makes it difficult to clearly see the positive side of yours. Instead, grab a journal and write about the things you’ve accomplished that you’re proud of.

Get Off Social Media. Right Now!

<a href="https://www.nytimes.com/2012/04/03/science/clothes-and-self-perception.html">Studies </a>have shown that the clothes we wear can effect our cognitive processes. They can increase our performance and heighten other people’s impressions of us.Whatever it may be: a dress, a suit, a pair of jeans, or piece of jewelry that makes you feel fabulous and powerful; put it on and transform yourself into the most confident and powerful version of you.

Put On Your 'Super Hero Suit'

Sometimes we need a quick confidence-booster

Need to feel confident quickly? A psychotherapist shares some mental hacks to make you appear more self-empowered and confident in front of others.

Psychotherapist-backed Tricks to Instantly Look and Feel More Confident

Hyaluronic acid (HA) is touted as one of the most effective moisturizing ingredients for skin, but why are some people complaining that it made their skin drier? That is because it is also widely misunderstood and most of us are content with just knowing that a skin care ingredient is the moisturizing' and do not take time to really understand how it works.

Hyaluromic acid(HA) is a naturally occurring polysaccharide in the skin, eyes, and joints that aids in water retention. While HA, when formulated into serums and lotions, can improve our skin's moisture levels , it doesn't necessarily invite the water to the party—it simply encourages it to stay right where it is. "The easiest way to understand HA's function is to think of it as a sponge in the skin for moisture... the more HA, the more water absorption, and the dewier skin will be with fewer fine lines and wrinkles." -Dr. Hysem Eldik, board-certified dermatologist, Marmur Medical

How HA works 

If your skin doesn't <a href="https://www.marthastewart.com/8177771/guide-restoring-dry-skin-moisture">have much moisture </a>to begin with, HA won't be very effective on its own. Ironically, it could leave your skin feeling even drier especially when taken in serum form which is believed to be the best vehicle for HA. "How your skin feels after applying an HA product can be unpredictable.. In general, serums tend to dry faster on the skin than lotions or creams. Paradoxically, this can leave your skin feeling dry—even though you are using a moisturizing product like HA."

How HA could leave the skin feeling drier

1. To remedy any tightness after applying HA, Dr. Eldik advises following it up <a href="https://www.marthastewart.com/8067005/different-face-lotion-types-application-tips">with a moisturizer </a>to lock in water before it evaporates from the dermis (sunscreen adds yet another "seal" he shares).

How to remedy the tightness poat HA application 

2. Another option is switching to products that are formulated small HA molecules."HA is an evidence-based anti-aging treatment, so it's worth switching to a different formulation first before moving on... if the size of HA is too large—this is measured by chemists as the molecular weight—then it cannot get past the top layer of skin called the stratum corneum.. It would be like throwing spaghetti on the wall. This may account for why you didn't notice an improvement with a past HA product."

Many of us use Hyaluronic Acid without understanding how it works to moisturize the skin.

Understanding how this molecule works will help you apply it more effectively.

Your Hyaluronic Acid Serum Might Be Making Your Skin Drier—Here's Why

According to a 2020 study published in Proceedings of the National Academic of Sciences , one attribute <a href="https://www.pnas.org/content/117/25/14066">specifically predicts how effective you will be at pursuing your goals </a>: possessing a strategic mindset.

Strategic Mindset

As the researchers write:[Success] requires less routine deployment of well-learned skills and more "thinking through" and "figuring out" of challenging new problems. Indeed, the pursuit of any challenging goal often involves actively analyzing tasks and then planning, self-monitoring, and revising strategies. Such strategic behaviors are typically referred to as "metacognitive strategies," because they require taking a perspective on oneself and one's tactics.Or in simple terms, constantly revising and adapting and refining your approach to achieving a goal.

Why Is A Strategic Mindset Important

The key is to regularly ask yourself 6 basic questions -- all focused on your emotions -- as you pursue a goal:1. Are you struggling more than you should? Ask yourself, "What are things I can do to help myself?"2. Feel like you've hit a plateau? "Is there a better way of doing this?"3. Feel frustrated with how difficult progress seems? "How can I do this better?"4. Feel challenged? "What are things I can do to make myself better at this?"5. Feel intimidated? "What can I do to help myself?"6. Feel like it's always going to be too hard? Ask yourself, "What can I do to get better at this?"

How To Develop A Strategic Mindset

This will help us stay focused on what we set put to do

When you're struggling, research shows responding to that emotion by asking yourself a few simple questions greatly increases the likelihood you will eventually succeed.

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Time Management

6 Questions Emotionally Intelligent People Ask Themselves to Improve Their Chances of Success

Even if you've got a great formula in hand, you'll still want to ensure that it's working properly for your individual complexion, so Dr. David Orentreich, MD, a board-certified dermatologist who has served as the guiding dermatologist for Clinique Laboratories since 1987 recommends looking out for these four signs that it may not be the right fit.

While tingling can sometimes indicate that a skin-care product is working, that isn't the case for moisturizers. If you feel any stinging or burning, "this could mean that the moisturizer isn't compatible with your skin or you have a sensitivity to one or more of the ingredients," says Dr. Orentreich.Opt for a sensitive-skin-friendly formula, as these are formulated without irritants and safe for all skin types.

Stinging Or Burning

If your skin is breaking out or feeling bumpy you apply your moisturizer, this may mean that the moisturizer is comedogenic which means its "clogging your pores causing inflammatory pimples as well as open and closed comedones..so you should switch to a non-comedogenic moisturizer." --Dr. Orentreich.Look for products that are oil-free and are infused with hydrators like glycerin, honey, aloe vera, allantoin, urea, and lactic acid.

Breakouts

Moisturizer should help you create a smooth base for makeup, so if you notice that your foundation is pilling(forming into weird balls and quite literally roll off of your face) after you apply it, it may be because your moisturizer is too thick. When that's the case, Dr. Orentreich recommends switching to a gel-textured product. They're thinner, but equally hydrating.

Makeup Pilling

This may seem obvious, but if you've been testing a moisturizer for 2 to 3 weeks and aren't seeing any positive changes in your skin's texture, it's time to swap. Look for more hydrating ingredients, like the ones listed below, to give your skin the nourishment it needs to stay healthy.

Dry Skin

When purchasing a moisturizer, derms recommend looking for the following <ul><li>Humectants to draw moisture to the top layer of your skin. Glycerin and hyaluronic </li><li>Emollients to fill the tiny cracks in the skin's barrier to seal in all of the moisture it's getting from your product. shea butter and cocoa butter</li><li>Occlusives to lock all of that hydrating goodness into your complexion. They form a protective barrier on the top layer of the skin, to give your skin time to soak up all that hydration.</li></ul>

The Trifecta Of Hydrating Ingredients

Because most of us dont know if a moisturizer is working or not unless we breakout terribly

A dermatologist reveals four signs a moisturizer isn't working properly to protect your skin during the winter months.

4 Signs Your Moisturizer Isn't Working, Acoording to a Dermatologist 

Persicaria (syn Polygonum) Tinctorium popularly known as Japanese Indigo is a gorgeous flowering plant despite being part of the taxonomic family with the unfortunate name “buckwheat” and “knotweed.” It is native to Eastern Europe and Asia. Distinctive in color, this beautiful botanical has long been regarded for its antibacterial and skin soothing properties.

Persicaria(syn Polygonum) Tinctorium a.k.a. Japanese Indigo

The Indigo botanical stubbornly draws in all of the nutrients in the soil around it as it matures, making it difficult to grow as it eventually saps the soil of nutrients.Tatcha's natural Japanese Indigo comes from a family-run farm on the banks of the Yoshino River, which floods annually to replenish the soil with vital nutrients and minerals.Though it has been used for centuries, traditional knowledge on the uses of Japanese Indigo was put aside with the advent of synthetic dyes.

Growing Japanese Indigo

Indigo dyeing known as aizome dates back to the Edo period (1603-1868), when silk and the brighter colors were reserved for the higher social classes leaving the commoners with cotton and darker colors like indigo. Aijiro indigo is the lightest shade closest to white, while noukon indigo is the darkest shade closest to black. Tokyo Skytree's body is not white. Its ajiro indigo.

The Japanese Indigo as Colorant

By the 17th century, Indigo had become widely regarded not just for its robust color, but also for its medicinal properties that transcend mere ointments and oral medication having antibacterial, odor-preventing and insect-repellent properties. Samurais wore cotton cloth, dyed brilliant blue with Japanese Indigo, underneath their armor to heal injuries from combat and prevent infection. Traditional Japanese firefighters followed suit, using indigo-dyed cloth to protect and heal burns.Today, the hue is often referred to as “Samurai Blue.”

The Japanese Indigo As a Natural Antibacterial

Nowadays, it is presented to newborns who have sensitive skin in the form of an indigo-dyed blanket — a testament to its protective qualities.

Indigo is as an antibacterial known to strengthen the immune system and fight common colds when ingested. It can be extracted by powdering the plant's root, flower and even seeds. Superfood indigo is consumed in teas, salts, and even raw powdered indigo sprinkled on sweets, spices, and smoothies.

The Japanese Indigo As An Oral Medicine

Literally soaked into the fabric of Japan’s cultural history, the art of indigo dyeing continues to have a deep influence and importance on fashion today. New York City-based artist Yuh Okano rose to international attention during the late 1990s when her uncanny ability to craft unique pieces of shibori dyed fabric captured the attention Donna Karan (of DKNY) and Martha Stewart. The beauty and durability of Japanese indigo dye has made it inextricably linked to products from acclaimed Japanese denim to contemporary fashion.

The Japanese Indigo in Fashion

Shibori is simply the Japanese word 絞り, which translates as to wring or squeeze. To put it in the crudest terms, you could describe shibori as the traditional, Japanese incarnation of tie-dye, only far more intricate and detailed; uses only 1 color; and predates the 1960s flower power era by over 1000 years, and continues to be a vital practise today.Originating in China, shibori dyeing really gained mainstream traction in Japan during the Edo Period but the earliest examples of shibori textiles date all the way back to the 8th century.

Shibori

Fashion designers and jean makers also love indigo dye because unlike cheaply produced chemical dyes, this natural plant dye gets better with age. Instead of fading out to a tired, worn-out look, indigo’s organic qualities mean that it ages like leather.Kojima, a town in Okayama, is home to Jeans Street, a street dedicated entirely to what else --jeans! Its road is dyed in indigo and lined with red and white selvedge lines-- tribute to kojima's iconic indigo-dyed denim and the more than 30 jeans shops some of which are highly regarded brands in the world and loved by celebrities like Beyonce.

The Japanese Indigo As A AS A Denim Dye That Dye That Fortifies

Asian countries like like China, Japan, and Thailand, have been using this plant as a remedy for external and internal ailments.Japanese Indigo combined with other herbs is known to calm and comfort irritated skin. For Tatcha founder Vicky Tsai, the uncomfortableness of living with eczema is what inspired their award winning Indigo line. Japanese indigo is described in Tatcha's beauty bible as a treatment for itchy, irritated skin whose use stretches back centuries.

The Japanese Indigo For Skincare

That's why its not surprising that it's now being touted as a psoriasis treatment: High in tryptanthrin, a nitrogen-rich compound, Japanese Indigo flushes away all toxins and restores balance to the skin. Indirubin another compound derived from its leaves, diminishes and soothes red, dry patches and inflammation while simultaneously strengthening the skin’s natural barrier to boost resilience.As the American Academy of Dermatology reported those with sensitive skin and conditions like psoriasis could benefit and perhaps could see better results using topical indigo than with topical steroids.

The Japanese Indigo As A Psoriasis Treatment

With Tatcha's newly released product that uses Japanese Indigo as its main ingredient, other skincare brands will definitely follow suit.

Tatcha's Indigo Overnight Repair Serum in Cream Treatment is a daily treatment for eczema, psoriasis, and acne prone skin. Read about the brand's soothing, calming product here.

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Money & Investments

Japanese Indigo: A Blue-chip Plant We Can All Be Happy About

Board-certified psychologist and behavioral sleep doctor Shelby Harris explains that, oftentimes, feelings of overwhelm occur when your <a href="https://www.mindbodygreen.com/articles/how-to-tame-your-fight-or-flight-response">fight-or-flight response </a>is activated without an obvious stimulus. which can feel confusing and create more uncertainty.

Why Do We Feel Overwhelmed? 

When you're overwhelmed, it can be difficult to focus on anything other than your nervous energy, much less figure out how to overcome it. Even breathing exercises can sometimes cause you to become even more agitated. Holding your nose to do alternate nostril breathing can be embarassing and remembering to count while trying to prolong your breath can sometimes overwhelm you even more.The key to soothing this distress (especially if your anxiety flareups are random) is a quick grounding exercise. One that's super easy to do.

Why It's Important

Take a moment to see it, identify it and accept it. Affirm that its s ok to feel unexplained anxiousness. Do not brush it under the carpet or insist on a ‘good vibes' approach to how you feel. Instead, change how you view the situation.In a study of college students assigned to give a speech, reappraising (aka reframing) or accepting their nerves was more effective at reducing physical distress than suppressing it. In fact, reappraising was shown to be the most effective technique when it came to moderating those feelings.

1. But First:  See It, Recognize It And Accept It

Now, here's where the Rule of 3 comes in.Its as simple as naming 3 things. 3-3-3 of certain groups, that can actually ground you in the moment and creating mindfulness that forces you to think of something—anything!—to bring you back to the present moment.Though some would suggest sticking to sight, sound and touch combi; it can be 3 things you're thankful about, colors. It can also be moving 3 different parts of your body.

2.  The Rule Of 3

Allow yourself to worry about only 3 things at any given time. Once you have the 3 you allow yourself to think about, that's it you're maxed out. If you see another thing that will potentially make you worry, you either have to let go of 1 of your initial 3, or you choose not to add the last one to your worries. By thinking about your fears in this straightforward way, it becomes obvious that while some of your problems have actionable solutions and others are completely out of your control, worrying does very little to help either.

3. Allow Yourself To Worry About Only 3 Things At A Time

It's helpful to have a simple tool readily available that you csn use for overwhelming situations without having to cue up a guided meditation or scroll through Google

Behavioral sleep doctor Shelby Harris, PsyD, DBSM, explains how to practice the 3-3-3 technique, as well as why it can help with moments of anxiousness.

Understand yourself and those around you.