We all find ourselves stressed and overwhelmed at times, my aim is to provide the tools that can carry you forward with as little pain and suffering as possible. This article was published in Paprika Southern Magazine and is offered with love from www.julesloves.me.
The First 7 Tips To Heal A Broken HeartEmmanuelAmana
Coping with the loss of a relationship may be one of the hardest things you ever have to do. Whether you were with the person for three months or thirty years, breakups can leave you feeling profoundly hurt, confused, and rejected. You won't feel this way forever, though! You can heal your broken heart by these tips.
The idea being a "Stop Doing" list is that what you intentionally eliminate from your life is every bit as important as what you add because it helps to define your boundaries and provide balance. I wanted to create more than another list, so I used my trusty journal to come up with something meaningful ... liberating. Let me know what you think!
The First 7 Tips To Heal A Broken HeartEmmanuelAmana
Coping with the loss of a relationship may be one of the hardest things you ever have to do. Whether you were with the person for three months or thirty years, breakups can leave you feeling profoundly hurt, confused, and rejected. You won't feel this way forever, though! You can heal your broken heart by these tips.
The idea being a "Stop Doing" list is that what you intentionally eliminate from your life is every bit as important as what you add because it helps to define your boundaries and provide balance. I wanted to create more than another list, so I used my trusty journal to come up with something meaningful ... liberating. Let me know what you think!
Everyone from the age of 22 to 92 has felt the effects of high stress levels in their body, so if you’re a human being, Revitaa Pro could do you some good! Never in the history of medicine has a clinically and scientifically proven formula been created quite like this.
The Author personally conducts the Lecture-Workshop in your Country. She lives in Tagaytay City, Philippines. To Reserve a Workshop Date in your Venue, please call her directly: Local (Philippines): 09295197788 or International: (63) 9266787938.E-mail: wellnesspilipinasinternational@gmail.com. E-mail: ambassadorzara@gmail.com
ARRANGEMENT & FEES:
Professional Fee: (Philippines):
P10,000 per talk provided the Organizer will fetch and bring back the Speaker in Tagaytay City.
For Companies Without Transportation Arrangement, Speaker's Fee is P15,000 for Private Companies
Hotel Accommodation and Plane Tickets c/o Organizer (for out-of-town)
INTERNATIONAL Professional Fee: $1,000 USD per talk
Hotel Accommodation and Plane Tickets c/o Organizer
FYI: Ambassador Zara Jane Juan conducts the Training herself to fund the Peace Missionary Programs of Sailing for Peace because she doesn’t receive donations to prevent corruption.
PEACE VIGIL Programs are:
Initiating Peace: Interfaith Interracial Intercultural Worldwide Prayers to End Terrorism
Educating Peace: Wellness for Peace Education on Climate Change Worldwide
Innovating Peace: Climate Change & Peace Building Eco Forum and Symposium
Managing situations There is a deep thirst for progress and an inclination towards perfection within all of us. But somehow we are not able to bring that theory into practice and we are left stranded, at a loss looking for an anchor, a support, a direction which will help us take a step forward. During such challenging times, when life appears suffocating and difficult we don’t open up to others, not sure whether they will genuinely understand, help or mock at us. At times like these we feel a dire need for some guidance, direction which can channelise our thoughts to positivity and inspire us to become a master of the situation. This is for those people who want to make their own self progress and thereby better fulfill their purpose of life. Prajapita Brahma kumaris Ishwaria vishwa vidyalaya is an international Spiritual Organization dedicated to the service of humanity. It imparts spiritual knowledge and raja yoga meditation. With headquarters in mount Abu, this organization has more than 6000 branches spread over 82 countries. It is affiliated to the UN as an NGO and also has consultative status with the UNICEF and UN’s Social and Economic Council. The author of this presentation is follower of Brahmakumaris. Should you have any queries or even questions you can feel free to contact him at vihumanrelations@gmail.com To know more about the organization please visit Website : www.bramhakumaris.com
Mindfulness promotes an accepting stance towards experiences rather than fighting or avoiding experiences.
Mindfulness requires the willingness to experience them.
How to let go of the thoughts that cause depressionkirti betai
Depression is different from other illnesses in that, in addition to the physiological symptoms (loss of appetite, nervousness, sleeplessness, fatigue), there are the accompanying thoughts that can be so incredibly painful.
Everyone from the age of 22 to 92 has felt the effects of high stress levels in their body, so if you’re a human being, Revitaa Pro could do you some good! Never in the history of medicine has a clinically and scientifically proven formula been created quite like this.
The Author personally conducts the Lecture-Workshop in your Country. She lives in Tagaytay City, Philippines. To Reserve a Workshop Date in your Venue, please call her directly: Local (Philippines): 09295197788 or International: (63) 9266787938.E-mail: wellnesspilipinasinternational@gmail.com. E-mail: ambassadorzara@gmail.com
ARRANGEMENT & FEES:
Professional Fee: (Philippines):
P10,000 per talk provided the Organizer will fetch and bring back the Speaker in Tagaytay City.
For Companies Without Transportation Arrangement, Speaker's Fee is P15,000 for Private Companies
Hotel Accommodation and Plane Tickets c/o Organizer (for out-of-town)
INTERNATIONAL Professional Fee: $1,000 USD per talk
Hotel Accommodation and Plane Tickets c/o Organizer
FYI: Ambassador Zara Jane Juan conducts the Training herself to fund the Peace Missionary Programs of Sailing for Peace because she doesn’t receive donations to prevent corruption.
PEACE VIGIL Programs are:
Initiating Peace: Interfaith Interracial Intercultural Worldwide Prayers to End Terrorism
Educating Peace: Wellness for Peace Education on Climate Change Worldwide
Innovating Peace: Climate Change & Peace Building Eco Forum and Symposium
Managing situations There is a deep thirst for progress and an inclination towards perfection within all of us. But somehow we are not able to bring that theory into practice and we are left stranded, at a loss looking for an anchor, a support, a direction which will help us take a step forward. During such challenging times, when life appears suffocating and difficult we don’t open up to others, not sure whether they will genuinely understand, help or mock at us. At times like these we feel a dire need for some guidance, direction which can channelise our thoughts to positivity and inspire us to become a master of the situation. This is for those people who want to make their own self progress and thereby better fulfill their purpose of life. Prajapita Brahma kumaris Ishwaria vishwa vidyalaya is an international Spiritual Organization dedicated to the service of humanity. It imparts spiritual knowledge and raja yoga meditation. With headquarters in mount Abu, this organization has more than 6000 branches spread over 82 countries. It is affiliated to the UN as an NGO and also has consultative status with the UNICEF and UN’s Social and Economic Council. The author of this presentation is follower of Brahmakumaris. Should you have any queries or even questions you can feel free to contact him at vihumanrelations@gmail.com To know more about the organization please visit Website : www.bramhakumaris.com
Mindfulness promotes an accepting stance towards experiences rather than fighting or avoiding experiences.
Mindfulness requires the willingness to experience them.
How to let go of the thoughts that cause depressionkirti betai
Depression is different from other illnesses in that, in addition to the physiological symptoms (loss of appetite, nervousness, sleeplessness, fatigue), there are the accompanying thoughts that can be so incredibly painful.
I decided to dedicate my story to everyone; everyone who, like me, does not just suffer with bipolar disorder, and the trail of destruction it leaves behind in our own lives and the lives of those around us, but everyone who suffers with mental illness. I don't want any of you to feel as lonely as I have for most of my life. I'm also writing this for the family and friends that suffer with us; those who often carry on supporting us regardless.
This text contains the principles to renew our medical system toward the consciousness of love.
I hope to have many feedbacks and comments from you
THANK YOU WITH ALL MY HEART
7 Ways Anxiety Might Be Slowly Eating Away Your Life.pdfHossamFathy23
It Is Natural to Feel Anxious
There’s a good chance that we’ve all experienced feelings of
anxiety in response to real or perceived threats at one time or
another. For most people, these feelings are normal as the brain
is hard-wired to caution you at times of danger, change and the
unknown.
In fact, in many situations, experiencing a certain level of anxiety
and stress can help boost your performance in specific tasks. For
instance, a person might experience a heightened level of anxiety
the days leading up to a public event and that’s a completely
normal reaction.
Psychologists believe that anxiety is your body’s natural response
to stress and that this stress triggers a system in the brain that
accentuates your performance. So, a little anxiety now and then
is okay and might be your body’s way of preparing for an
impending change
7 Ways Anxiety Might Be Slowly Eating Away Your Life.pdfPaulloPrime
There’s a good chance that we’ve all experienced feelings of anxiety in response to real or perceived threats at one time or another. For most people, these feelings are normal as the brain
is hard-wired to caution you at times of danger, change and the unknown.
In fact, in many situations, experiencing a certain level of anxiety and stress can help boost your performance in specific tasks. For instance, a person might experience a heightened level of anxiety
the days leading up to a public event and that’s a completely normal reaction.
Psychologists believe that anxiety is your body’s natural response
to stress and that this stress triggers a system in the brain that accentuates your performance. So, a little anxiety now and then is okay and might be your body’s way of preparing for an
impending change.
That Said, Not Every Anxious Feeling Is Normal
For some, these feelings can be all-consuming, impairing the
individual’s ability to enjoy life as they’d otherwise like to. For some, anxiety might treat their everyday events as life-or-death situations. It can become a disorder and that isn’t a good place to
be in. Fortunately, in most cases, there is always a way out. And one of the first steps to finding that way out is to dive into your mind and listen to what it might be trying to tell you.
It’s About Accepting Your Anxiety, Embracing and Understanding It Too
There is no shame in being anxious. And we would prefer not to have put this obvious point across (because it’s obvious and should ideally not need any re-affirmation). But sadly, because
of how this feeling can be trivialized and/or stigmatized, it’s important to let all those who experience anxiety know that they are not alone and by accepting it they’ll also be overcoming it.
This book is an attempt to throw some light on the much relevant topic. We’ve kept it short and brief because we don’t want to overload you with information but want to ease you into the expansive subject one book at a time.
In this book, we talk about 7 ways anxiety might be slowly eating
away your lives. We discuss:
1. Overthinking and obsessive thoughts
2. Lack of self-assurance and fear of judgment
3. Phobias and traumas
4. Workplace anxiety
5. Social anxiety
6. Eating disorder
7. Insomnia
On that note, we warmly welcome you to our book titled, 7 Ways Anxiety Might Be Slowly Eating Away Your Life.’ We’ve had an enriching experience putting together this meaningful book and hope you feel benefited by it.
7 ways anxiety might be slowly eating away your lifeSolanki Abhishek
Obesity is not merely indulging into overeating and having a bulky body. It is more like a gateway to severe health diseases. Obese people should not be ridiculed; rather they should be taken care off. Obesity is calculated according to the body mass index (BMI) of a person’s body. Dividing the weight of a person in pounds by the square of his height in meters we get the BMI calculated. If an individual’s BMI is 30 or above then he falls under the category of an obese. Click here this link for more knowledge:https://8bb3dcw6ci-dsnc0a8-qydau4q.hop.clickbank.net/
7 Ways Anxiety Might Be Slowly Eating Away Your Life.pdfhealthfitness12
Experts define physical fitness as “one's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.” This description goes beyond being able to run
7 Ways Anxiety Might Be Slowly Eating Away Your Life.pdfKrista A. Davis
Introducing 7 Ways Anxiety Might Be Slowly Eating Away Your Life. Inside this eBook, you will discover the topics about it is natural to feel anxious, overthinking and obsessive thoughts, how our brains respond to anxiety, negative and unwanted thoughts, lack of self-esteem and fear of rejection, self-esteem and the fear of rejection, phobias and traumas, anxiety doesn't exist in isolation, workplace anxiety, the workplace is no exception, coping with anxiety at work, work at creating a work-life balance, social anxiety, eating disorder and so much more!
How to handle worries and the cost of worrying? I was thinking about this art, phenomenal, activity and I decide to write about it, due to the fact that, it has robbed me a lot in the past and I have come to understand it, how to handle it and put it under control. I see people, love ones and relative suffer and live with worries they can really do anything about or will fade after a while and it rob them off happiness, quality life and productivity.
Knee anatomy and clinical tests 2024.pdfvimalpl1234
This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
Acute scrotum is a general term referring to an emergency condition affecting the contents or the wall of the scrotum.
There are a number of conditions that present acutely, predominantly with pain and/or swelling
A careful and detailed history and examination, and in some cases, investigations allow differentiation between these diagnoses. A prompt diagnosis is essential as the patient may require urgent surgical intervention
Testicular torsion refers to twisting of the spermatic cord, causing ischaemia of the testicle.
Testicular torsion results from inadequate fixation of the testis to the tunica vaginalis producing ischemia from reduced arterial inflow and venous outflow obstruction.
The prevalence of testicular torsion in adult patients hospitalized with acute scrotal pain is approximately 25 to 50 percent
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
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2. As you read, know my intention is to share how I’m able to pull myself out
of really stressful moments and deal with the times when life and all of the
struggles get too real and overwhelming. I’ll break down how to quiet the
noise and catch a breather to figure out what to do next—in real time. This
guide is both an introduction to self-preservation and a complement to what-
ever wellness practice you’re already doing. You’ll learn more about why as
humans, we do what we do. With perpetual stressors happening in the world
around us, we all have storms that rise up. In the isolation of our minds, wars
of frantic thoughts and heightened feelings rage as we play out scenarios
and try to predict future outcomes. These efforts are all to avoid hurt, pain,
and rejection. By broadening our perspective we can tap into a deeper sense
of compassion for ourselves and others—even when we don’t fully under-
stand things. From small-scale frustrations to the unshakeable belief that no
one really cares, I offer you a way to get out of the pit of despair and know
that we’re in this together.
H AV E Y O U E V E R F O U N D Y O U R S E L F H E R E …
Bad days. Really challenging weeks. Keep going. But it's not getting better.
Deadlines. Running on fumes. Growing to-do list. Can't shake this "mood."
Everything feels heavy. Everyone is on your last nerve. You’re lost, over-
whelmed, and so busy. You’re doing your best to balance it all, but no matter
how good your intentions are, it all feels out of control. You’re always over-
thinking, feeling behind. When will this end? Everything feels like a struggle
as you try to balance it all and the idea of “me-time” makes you laugh, when
the truth is—it’s all you want. There’s too much to keep up with, including
what you need.
Cultivating Peace
in Stressful Moments
"Someone asked me, “Aren’t you worried about the state of the world?” I al-
lowed myself to breathe and then I said, “What is most important is not to allow
your anxiety about what happens in the world to fill your heart. If your heart is
filled with anxiety, you will get sick, and you will not be able to help.””
-Thich Nhat Hanh, Peace Activist
Written by Jules De Jesus Fritz
Illustrated by Ksenia Phillips
3. Volume V, Issue 2 53
You know there's got to be more to life than just
trying to survive. You don’t want to “just keep
swimming.” You just can’t hustle harder. You just
don’t have it in you. You can’t be the only one who
feels this way…or maybe everyone else has it fig-
ured out…it sure seems that way…especially when
you scroll on social media.
BOOM. It happens. Burnout. The chronic stress has
caught up with you, leading you into exhaustion
causing sickness, pain, and maybe even depression.
Like it or not, your body has decided you need
a rest, and now you’re down. At first the rest is
welcomed, until the guilt and overthinking come
to find you again. But one thing is very clear: you
can't keep doing life like this. All you want is to stop
the anxious waves of stress from crashing over you.
Bottom line, things have got to change, because
you want off this rollercoaster ride.
Before we go on, let’s slow down. Put your hand on
your heart and let’s take a deep breath together—
in through the nose and out through your mouth.
Once more...
WHEW. That’s better.
SO WHAT DO YOU DO WHEN THE STRESS
BUILDS TO THE BREAKING POINT?
I STARTED REDIRECTING MY
ATTENTION BACK BY SIMPLY SAYING:
“THAT’S NOT MY BUSINESS.” IT’S MY
FAVORITE SELF-CHECK THAT KEEPS
ME ON TRACK AND THE SASSINESS OF
IT MAKES ME LAUGH. AND THERE’S
SO MUCH THAT’S NOT MY BUSINESS!
Or the better question: How do we avoid the build-up
in real-time, instead of trying to clean up the aftermath?
Before we get into that, allow me to share my experi-
ence with how stress recently affected my health.
After the birth of our twins in January, little did I
know that their arrival was only the beginning of new
challenges and personal growth. 2019 rolled on with
growing infants, major retreat center renovations,
homeschooling, the most incredible business oppor-
tunities to date, and then...my almost 95-year-old
grandmother goes into the hospital in early June
needing gallbladder surgery. After she refused, my
husband picked up my mom and my grandma in
central Florida, and brought them to our place to
heal for the summer. Josh and I knew we’d be able
to give them the care they needed, but we were also
in need of rest and recharge. We had just wrapped
up several big beauty productions only a couple of
weeks prior. We promised ourselves we’d do our best
as we accepted our next caregiving mission.
Put yourself in my shoes. I’m managing countless
moving parts while ingrained triggers are flaring
up. You may not be able to imagine living with your
parents for months, but it was my heart’s desire to
use this opportunity to let go of the built-up junk. I
wanted to release it all to make room for more love
and acceptance for myself and those closest to me.
Over the next three months, my grandmother’s health,
along with my mom's, was drastically improving. But I
was now experiencing spells of light-headedness when
I changed positions too quickly. I shrugged it off and
continued to run my busy household and businesses.
As my visiting family was nearing their trip back home,
the spells increased to multiple times per day and now
included high blood pressure, heart palpitations, and
difficulty breathing. Knowing that even happy stress
can take a toll on our bodies, I started to pay closer
attention to my thoughts and triggers. I realized there
was still a part of me worrying about Mamita and Lela’s
health and well-being. Even though I believed in what
we were doing to help them, I was subconsciously
mentally managing their actions because I also be-
lieved I knew what was best for them.
Have you ever been there? Where you strongly believe
that if someone you care about would just listen to you
and do it your way that they’d be better off? You’re not
trying to be a jerk about it, obviously, you care...a lot. In
my situation, if Lela refused to eat, I’d future-trip and get
lost in the what-if’s of what might happen to her. I’d play
out all the scenarios trying to damage-control future
problems that didn’t even exist. Without fail, we’d all be
upset when all she really needed was extra patience in
that moment. In the privacy of my own mind, I was wor-
rying, wrestling with fear in the name of love. I realized I
was unconsciously stressing myself out trying to control
4. Winter 2019
54
their well-being, and my body was sending me a strong
signal...I was now paying full attention.
After I realized that I needed to stay in my own busi-
ness and stop mentally managing others, the rigidness
started to melt away from my being. The spells began
to fade, and I knew I was healing more than just my
anxious mind. I started redirecting my attention back
by simply saying: “That’s not my business.” It’s my
favorite self-check that keeps me on track and the
sassiness of it makes me laugh. And there’s so much
that’s NOT my business! Letting go of the extra stress
gave me the space to feel more lighthearted about life.
When things hit my panic button, I bring my focus back
to my breathing and say: Everything I need is available
to me in the exact moment I need it. When worries for
loved ones pop up, I say: I entrust myself and others to
God’s care. As soon as things start to feel overwhelm-
ing, these mantras remind me to let go of what I can’t
control and activate my higher consciousness.
Next, I hijack the wave of anxious energy and redi-
rect its momentum into a positive action to lighten
my heart’s burden. The action step I choose changes
based on what I need; a random dance party with my
boys, resetting in an epsom salt bath, giving myself
grace and forgiveness when the past shows up with
old shame—all of these are examples of self-care.
LET’S BE HONEST, OVERTHINKING
IS THE ART OF CREATING PROBLEMS
THAT DON'T EXIST.
Another trick I’ve trained in myself is to notice and ques-
tion the story I’m telling myself. As humans, we’re really
good at making ourselves upset with what we think to
be true. And let’s be honest, overthinking is the art of
creating problems that don't exist. This happens because
the left side of our brains try to pull together information
to build a story we can understand. Even if the story isn’t
true, we’ll find a way to cherry-pick the information we
have to back up what we feel. This completely human
response is called confirmation bias. So I pause to ask
myself, “Is it true?” Most of the time I can’t know if the
story is really true, so I take the next best step of pushing
myself to come up with a positive angle of the story. If I’m
too upset and can’t see other perspectives yet, I go back
to this process for cultivating peace.
Remembering to take a breath and know that I
don’t have to have it all figured out gives me the
strength to move forward. Step by step, moment to
moment, I gain clarity and feel more at peace. Plus I
know how to get out of the rabbit hole of my think-
ing—all by myself...and it’s sooo liberating! Choos-
ing to empower yourself with a positive narrative
will change your life and the ripple effect will reflect
in those around you.
AWARENESS
Awareness is all about noticing the internal storm
happening, but not trying to stop it. Instead, we’re
going to insert a pause to slow things down both
internally and physically. By quietly witnessing this
natural response, we allow it to exist without trying
to control it. If you don’t witness it, you’ll blindly
react to it. This core step is recognizing that you’re
upset and honoring that you are choosing to move
towards peace and move away from additional
suffering.
WHAT HAPPENS
Your amygdala sends an alarm to your brain which
floods your system with stress hormones such as
adrenaline and cortisol when you get upset. When
this happens, you not only feel the rush of panic
from the fight-or-flight response happening, but you
also shut down your prefrontal cortex which is the
most important part of your brain. When this com-
mand center is offline, you no longer have access
to your executive functions and higher thinking. Uh
oh! This means you lose the ability to control your
emotional impulses, make complicated decisions,
and to see other perspectives. When stress levels
remain high, your brain is constantly soaking in cor-
tisol which breaks down your immune system and
emotional stability. The chronic stress progresses to
exhaustion causing depression, weight gain, insom-
nia, diabetes, and heart disease—to name a few.
LET’S TAKE A CLOSER LOOK AT WHAT TO
DO IN STRESSFUL MOMENTS AND LEARN
WHY OUR MAGICAL BODIES DO WHAT
THEY DO.
5. Volume V, Issue 2 55
TRY THIS
• Place your hand over your heart and start count-
ing down from 5 to 1 as you breathe: 5, 4, 3, 2,
1. This will give your brain a jolt of distraction to
break up the noise. Touching your heart anchors
and helps to reconnect your brain and body,
intuitively tapping into your higher wisdom.
• Continue breathing slowly, in through your
nose, exhaling through your mouth.This keeps
you from hyperventilating and changes your
biochemistry instantly.
• Visualize each breath pushing oxygen to your
brain, bringing down your cortisol levels.
• Change the air: diffuse essential oils, light a
candle, burn incense to cleanse the air.
AFFIRMATION
Speaking kindly to yourself is the next step. Eliminate
harsh judgments, especially towards yourself—your
body listens to what your mind says. Using affirma-
tions will help you slow down knee-jerk reactions and
stop over-analyzing situations that support destructive
narratives. The undeniable clarity and confidence that
comes from using phrases like, “I AM brave” is the
magical superpower we need in moments of despair.
WHAT HAPPENS
WHAT HAPPENS
Studies in neuroscience show that we can grow and
train our highly adaptable brains by changing our
thoughts and hardwiring new beliefs. By choosing
repeatedly to speak life into ourselves, we can change
our neural pathways. With focus and dedication to
rewiring our brains, the new optimistic connections grow
stronger as the old beliefs and negative self-talk even-
tually become weak and fade away. Self-esteem and
integrity are boosted and we begin to see ourselves as
more self-reliant and valuable. Kindness matters.
TRY THIS
• Repeat a grounding mantra or affirmation at least
three times to yourself or out loud.
• Use this visual: See negative self-talk as a crazy
chatter-box bully that you would never listen to,
believe, or get advice from in real life.
• Say a phrase that rings your truth bell and rein-
forces the good work you’re doing.
• Believe that you’re activating hidden superpowers
to help you do hard things.
• “I AM” affirmations have the greatest impact: "I
am doing enough because I am enough."
• Mantras can be extremely powerful in calming the
storm: “Peace washes over me now.”
• Using your name in a supportive way is highly
beneficial: “You got this, Jules!”
ACTION
Redirecting the energy into a positive action allows
you to gain perspective. Insert an adult time-out.
Spend it doing whatever you need in that moment to
strengthen the new pathways being built. Self-care
isn’t a “treat yo’ self” activity, it’s more of a “be at
peace with yo’ self” way of living. After the surge of
adrenaline hits, clear your system by using the energy
to positively reinforce your efforts.
6. Winter 2019
56
HERE’S WHY
Self-care is a non-negotiable part of being a human.
Yet, we tend to think of it as a selfish act of pam-
pering ourselves while we steal time away from the
important people around us. Studies show that those
who regularly engage in self-care have a higher quali-
ty of life resulting in less stress and sickness. And isn’t
that what we’re trying to do?
TRY THIS
• Unplug and go for a walk outside.
• Sing your heart out in the shower or car.
• Deep clean something (ain’t no clean like an angry
clean!)
• Write down 3 things you’re grateful for.
• Volunteer to help someone.
• Watch Steel Magnolias and ugly cry.
• Take yourself out to a nice meal.
ALIGNMENT
This is where your hard work pays off! When you flow
from awareness to affirmation to action, you ignite
something in your soul that the mind can’t understand
yet. That’s the sweet spot, where the magic happens.
Aligning yourself with this process creates a com-
pound effect of your efforts resulting in a sense of
calm. We all experience challenging people and situa-
tions that are outside of our control, but what we can
control is how we show up and face the challenges.
You are capable of choosing healthy and empowering
beliefs to help you move ahead.
With this emergency-kit-type-of-life-hack, you’ll get
your command center back online, working with your
body and mind in a clear, connected way. Because
when life’s pressures are coming down on you, you
actually do know what you’re doing—all you have to
do is remember to breathe, trust in yourself, and take
your next best step forward. To show up in the emo-
tionally charged moments and accept that they are
just emotions, not good or bad, not even you—just
emotions—gives you
a more integrated way
of problem-solving.
No one wins when you
are operating from a
reactive state. Every time you practice calming and
caring for yourself, you are breaking destructive
patterns and changing your legacy. Guiding yourself
back to your center creates more balance in all areas
of your life and brings forth a healing that flows from
generation to generation. A new level of patience
and strength will stream from your expanding heart,
little by little. One day you’ll notice that you handled
a tough situation with more grace, or you were able
to stop yourself from spiraling a little bit sooner. This
is the gift we give ourselves, the joy that comes from
living a more conscious and peaceful life.
To be a helper to someone who’s stressed out or in
a dark place, listen without trying to fix things. Be
open to offering assistance and ask, “What can I do
to help?” Once you have the answer, do what they
need… even it that means keep listening. If you ever
find yourself drowning in the waves, reach out to a
level-headed confidant or counselor who gets you.
Support from the right folks can help guide you back
to your center when you’ve lost your way. It’s okay
to not be okay. It’s okay to reach out for help. Taking
turns helping and being helped unites us and gives
us an inherent knowing that we are connected.
Let’s keep the empowerment going by connecting in
my Jules Loves Me Facebook group. Starting in 2020,
I’ll be hosting a video series to support each step of
this process for cultivating peace. I’m here to reflect
and remind you of your unquantifiable goodness; we
are all in this together. As always, the light in me loves
the light in you. Onward forever, my friend.
F I N D J U L E S
@julesloves.me | julesloves.me
F I N D K S E N I A
@darling_lemon | darlinglemon.com
7. RESOURCES
WATCH JULES AND HER HUSBAND JOSH DO A DEEP-DIVE ON T H E
T O PICS DISCUSSED IN CULTIVATING PEACE IN STRESSFUL MOME N TS
ON THE JULES LOVES ME YOUTUBE CHANNEL. THEY BREAK DO WN
A L L THE TECHNIQUES DISCUSSED IN THE ARTICLE, AND SHARE
HO W THEY USE THEM IN THEIR OWN LIVES.
HTTPS://WWW.YOUTUBE.COM/CHANNEL/UCNJHRQ9W_9TMO0I4OF-
05RNQ
OR SEARCH JULES LOVE ME ON YOUTUBE.COM
12 A PPS FOR EMOTIONAL WELLNESS ON MEDIUM
HTTPS://MEDIUM.COM/@THERAPYBYANNACE-
DAR/12-A PPS-FOR-EMOTIONAL-WELLNESS-4C98211AD325
B E ST BO O KS ON BREATHWORK ON BOOK RIOT
HTTPS://B OOKRIOT.COM/2020/03/03/BEST-BOOKS-ON-BREATH-
WO RK/
PR AYER LINE FROM SILENT UNITY
(800) 669-7729 | APP: UPRAY
JULES’ HO PE LINE - HEAR A MESSAGE OF HOPE OR TEXT YOUR
R E QU ESTS
(912) 231-7224
I F YO U A RE IN CRISIS, REACH OUT
C RISIS TEXT LINE HTTPS://WWW.CRISISTEXTLINE.ORG/DEPRES SION
S UICIDE PREVENTION CALL LINE HTTPS://SUICIDEPREVENTIONL IF E-
LI NE.O R G/TALK-TO-SOMEONE-NOW/
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