The good news is that you don’t need extreme diets or expensive supplements to improve gut health. Small, consistent daily habits can make a powerful difference. In this article, you’ll learn how to improve gut health naturally using practical, science-backed strategies you can easily incorporate into your daily routine.

Why Gut Health Is So Important

Your gut is home to trillions of microorganisms known as the gut microbiome. These bacteria help digest food, absorb nutrients, regulate inflammation, and communicate directly with your brain through the gut-brain axis.

When your gut microbiome is balanced, you may experience:

• Better digestion and less bloating

• Improved mood and mental clarity

• Stronger immunity

• More stable energy levels

Poor gut health, on the other hand, is linked to digestive issues, frequent illness, brain fog, and chronic inflammation.

1. Eat More Fiber-Rich Whole Foods

One of the most effective ways to improve gut health naturally is by increasing dietary fiber. Fiber feeds beneficial gut bacteria and supports regular digestion.

Focus on:

• Vegetables (leafy greens, carrots, broccoli)

• Fruits (berries, apples, pears)

• Whole grains (oats, brown rice, quinoa)

• Legumes (lentils, chickpeas, beans)

Aim to add fiber gradually to avoid digestive discomfort.

2. Include Fermented Foods in Your Diet

Fermented foods are rich in probiotics — live beneficial bacteria that help restore gut balance.

Examples include:

• Yogurt with live cultures

• Kefir

• Sauerkraut

• Kimchi

• Miso

Even small daily servings can support digestion and reduce gut inflammation over time.

3. Reduce Chronic Stress

Stress has a direct impact on gut health. Chronic stress disrupts the gut microbiome and slows digestion, leading to bloating, discomfort, and irregular bowel movements.

Daily stress-reducing habits:

• Deep breathing exercises

• Meditation or mindfulness

• Gentle stretching or yoga

• Spending time in nature

Improving gut health often starts with calming the nervous system.

4. Stay Hydrated Throughout the Day

Water is essential for digestion and nutrient absorption. Proper hydration helps move fiber through the digestive tract and prevents constipation.

Simple hydration tips:

• Start your morning with a glass of water

• Sip water consistently during the day

• Limit excessive caffeine and sugary drinks

Even mild dehydration can negatively affect gut function.

5. Prioritize Quality Sleep

Poor sleep disrupts the gut microbiome and increases inflammation. Research shows a strong connection between sleep quality and gut health.

To improve sleep:

• Maintain a consistent bedtime

• Avoid screens at least one hour before sleep

• Create a calm evening routine

• Limit heavy meals late at night

Better sleep supports better digestion and mental health.

6. Limit Ultra-Processed Foods

Highly processed foods often contain additives, artificial sweeteners, and unhealthy fats that can disrupt gut bacteria.

Try to reduce:

• Fast food

• Packaged snacks

• Sugary cereals

• Processed meats

Instead, choose simple, minimally processed foods whenever possible.

7. Move Your Body Daily

Regular physical activity supports gut motility and increases microbial diversity.

You don’t need intense workouts:

• Walking

• Light jogging

• Cycling

• Yoga

Even 20–30 minutes of movement per day can significantly improve digestion.

Gut Health and Mental Well-Being

Your gut and brain are deeply connected. Improving gut health can help reduce symptoms of anxiety, depression, and brain fog. Many people notice improved mood and mental clarity after adopting gut-friendly habits.

This gut-brain connection highlights why caring for your digestive system is essential for both physical and emotional health.

Final Thoughts

Improving gut health naturally doesn’t require drastic changes. Consistent daily habits — eating whole foods, managing stress, staying hydrated, sleeping well, and moving your body — can transform your digestion and overall well-being over time.

Your gut health is the foundation of a healthy life. Start with small changes, stay consistent, and listen to your body.

Read next: How to Prevent or Heal Leaky Gut?

The post How to Improve Gut Health Naturally appeared first on Healthy Smart Life.

What Is Self-Esteem?

Self-esteem is the value we believe we bring to the world—a sense of inner worth. Two people may judge the same quality in completely different ways. You may consider yourself “not good enough,” while others see your strengths clearly.

When negative self-evaluation becomes habitual, low self-esteem grows. It doesn’t happen overnight. It builds slowly, influenced by life experiences and the meaning we attach to them.

Where Low Self-Esteem Begins

Low self-esteem often develops during childhood, when we are most sensitive and impressionable. Experiences that can shape it include:

• being criticized, judged, or humiliated

• emotional neglect

• bullying in school

• pressure to meet unrealistic expectations

• growing up around comparison or conditional approval

As adults, emotionally abusive relationships, toxic workplaces, or major life stressors can reinforce these beliefs.

Over time, these experiences create an internal critic—a voice that echoes past judgments, even when no one is criticizing us.

How Low Self-Esteem Affects Everyday Life

Low self-esteem influences emotions, thoughts, and behaviors, sometimes without us realizing it.

1. Emotional Effects

• feeling depressed

• hurt easily

• frustration

• chronic anxiety

• guilt or shame

• anger toward oneself or others

Everyday example:

Someone compliments your work, but you instantly feel uncomfortable, assuming they “don’t really mean it.”

2. Negative Thought Patterns

People with low self-esteem often think:

• “I’m stupid.”

• “It’s my fault.”

• “I’m not good enough.”

• “I’ll fail anyway.”

These thoughts often include unhelpful thinking habits like:

• mental filtering

• mind-reading

• catastrophizing

• black-and-white thinking

• comparing and despairing

Everyday example:

You make one small mistake and instantly think, “I ruin everything.”

3. Behavior Patterns That Keep Self-Esteem Low

• people-pleasing

• avoiding conflict or criticism

• avoiding new situations

• working excessively to “prove” worth

• withdrawing socially

• neglecting self-care

• staying silent even when treated unfairly

Everyday example:

You avoid applying for a job you’re qualified for because you assume you’ll be rejected.

How Low Self-Esteem Reinforces Itself (The Cycle)

Learning how to build self-esteem and overcome self-criticism helps break this cycle by challenging the negative beliefs that keep it alive. A small trigger—like someone using a certain tone, a stressful day, or a minor mistake—activates self-critical thoughts. Those thoughts influence emotions, which drive behaviors like hiding, avoiding, or overcompensating.

This cycle strengthens the belief that “I’m not good enough.”

But the cycle can be broken.

How to Start Rebuilding Your Self-Esteem

If you want to understand how to build self-esteem and overcome self-criticism, start with small, consistent actions that reshape the way you think and behave. Rebuilding self-esteem isn’t about perfection—it’s about practicing new ways of thinking and acting until they feel natural.

1. Do Things Differently

Communicate Assertively

Say what you need clearly and respectfully—even if it feels uncomfortable at first.

Set Realistic Goals

Small wins create momentum. Celebrate every step, even tiny ones.

Accept Compliments

Say “thank you” and pause. Let the positive feedback land.

Act the Way You Want to Feel

Confidence often grows from behavior, not the other way around.

Take Care of Yourself

Eat well, move your body, and make time for things you enjoy.

Try Something New

A new skill or hobby can rebuild belief in your abilities.

Acknowledge Your Wins

Even small successes counterbalance years of self-doubt.

2. Think Differently (Rewiring the Inner Critic)

This is where real transformation happens. Try asking yourself:

• What am I reacting to?

Is this a fact or an assumption?

• Is my internal critic speaking again?

Would I talk this way to a friend?

• Am I zooming in on the negative?

Where is the full picture?

• Is my expectation unrealistic?

Who said I have to be perfect?

• What’s the most likely—not the worst—outcome?

• Am I comparing myself unfairly?

We see others’ highlights, not their struggles.

• Is this memory or the present moment?

“This is a reminder of the past—not a threat in the present.”

• What action would be most helpful right now?

These reflective questions interrupt the automatic negative cycle and open space for more balanced thinking.

Final Thoughts

Self-esteem isn’t something we’re born with or stuck with—it’s something that can be rebuilt.
Through small actions, new habits, more balanced thinking, and compassionate self-talk, you can reshape the way you see yourself.

Healing self-esteem is not about becoming perfect—it’s about learning to value yourself, accept your imperfections, and treat yourself with the same kindness you’d offer to someone you love.

Read next: How to love yourself

The post How to Build Self-Esteem and Overcome Self-Criticism: Essential Steps for a Healthier Mind appeared first on Healthy Smart Life.

This guide explains what relaxation really is, why it matters, and how to use relaxation techniques to reduce stress in simple, practical ways that fit into everyday life.

Understanding Relaxation and Why It Matters

Relaxation is the process of allowing physical and mental tension to release. Stress activates the body’s survival system: faster heartbeat, rapid breathing, muscle tightness, and heightened alertness. While this response is helpful during real danger, it becomes harmful when triggered by daily responsibilities or worries.

Why relaxation is essential

• reduces tiredness

• improves work and physical performance

• reduces tension headaches and back pain

• lowers the effects of stress hormones

• improves sleep

• boosts confidence and emotional balance

• strengthens relationships

Everyday example:

After a busy day, you might notice your jaw feels tight or your shoulders are raised without you realizing. A short relaxation exercise can reset your body in minutes.

Relaxation and Stress: What Happens in the Body

When stressed, the body reacts as if facing danger: heart rate rises, breathing speeds up, muscles tighten, and adrenaline flows.
But when you practise how to use relaxation techniques to reduce stress, your body reverses these reactions. Breathing slows, muscles loosen, and your mind becomes clearer.

Everyday example:

You’re stuck in traffic, running late. Your chest tightens and your thoughts speed up. A few slow breaths can stop your stress response before it escalates.

Breathing — The Foundation of Relaxation

Breathing is one of the fastest and most effective ways to trigger relaxation. The out-breath, in particular, signals the body to release tension.

How to Breathe for Relaxation

1. Sit comfortably with one hand on your chest and the other on your abdomen.

2. Practise breathing so your lower hand moves more than your upper hand.

3. Let your tummy gently expand as you inhale.

4. Breathe out slowly and deeply, slightly longer than your in-breath.

Everyday example:

During a stressful meeting, breathe out slowly while silently counting “one… two… three…” This grounds your mind and reduces physical tension.

Effective Relaxation Methods You Can Try

There are many ways to practise how to use relaxation techniques to reduce stress, and most include some form of controlled breathing. Choose the ones that fit your lifestyle.

Progressive Muscle Relaxation

You tense and relax each muscle group to release stored tension.

Meditation

Focus your attention on your breath or a calming word.

Mindfulness

Stay present in the moment without judgment.

Guided Imagery / Visualisation

Imagine peaceful scenes—like a beach or a quiet forest.

Autogenic Training

Use mental exercises to relax the body.

Yoga, Tai Chi & Physical Activity

Gentle movement releases tension and calms the mind.

Music and Aromatherapy

Soothing sounds or scents encourage relaxation.

Simple Breathing Exercise (Anywhere, Anytime)

1. Take a slow, deep breath in and hold for 5 seconds.

2. Breathe out for 5 seconds.

3. Keep your breaths steady and relaxed.

4. Focus on emptying your lungs completely on each out-breath.

Everyday example:

When receiving a stressful email, pause before replying and do one round of this exercise. It can prevent emotional reactions and promote clarity.

Quick Relaxation Technique for Busy Moments

Wherever you are—at the supermarket, in your car, or waiting for an appointment:

• STOP

• DROP your shoulders

• Take 2–3 slower, deeper out-breaths

• Continue your activity at a slightly slower pace

Everyday example:

If you feel overwhelmed while shopping, pause near your cart, soften your shoulders, and do three slow breaths. Stress reduces instantly.

Colour Breathing for Fast Stress Relief

Visualise breathing in a calming blue colour and breathing out red tension.
This simple imagery works surprisingly well during high-stress situations.

Prepare Properly Before Any Relaxation Practice

• Wear comfortable clothes

• Use a supported chair or lie down

• Ensure minimal interruptions

• Close your eyes and soften your body

Progressive Muscle Relaxation — Step by Step

This is one of the most powerful methods in how to use relaxation techniques to reduce stress.

Steps

• Sit or lie comfortably

• Let your body sink into support

• Close your eyes

• Take two deep breaths

• Relax your forehead, jaw, shoulders, arms, back, hips, and legs

• Let every out-breath soften your muscles

• Stay with slow, rhythmic breathing

• When ready, count from 5 to 1 to return to alertness

Everyday example:

Before sleep, spend 5 minutes relaxing your jaw, shoulders, and hands. Many people fall asleep before finishing the exercise.

Final Thoughts

Knowing how to use relaxation techniques to reduce stress gives you practical power over tension, anxiety, and fatigue.
With consistent practice, relaxation becomes a natural skill—something you can rely on anytime, anywhere.

Small steps lead to big changes. Start with one technique today and let your body rediscover what calm truly feels like.

Read next: How to love yourself

The post How to Use Relaxation Techniques to Reduce Stress and Improve Wellbeing appeared first on Healthy Smart Life.

This simple guide explains how to use writing as therapy through practical techniques that you can try anytime, even if you’ve never kept a journal before.

Why Writing Helps Your Mind

Writing takes your thoughts out of your head and places them somewhere you can see them. This makes emotions easier to understand and manage.

Benefits of therapeutic writing

• reduces stress and anxiety

• helps process difficult memories

• offers a new perspective

• improves mood

• strengthens self-awareness

• helps organize thoughts

• creates emotional relief (“letting it all out”)

Real-life example:

When you feel overwhelmed, writing even a few sentences can help you feel lighter—like unloading a heavy bag.

The Rainy Day Letter — Your Future Self Supporting You

One of the easiest ways to start practising how to use writing as therapy is by writing a “Rainy Day Letter.”
This is a letter you write to yourself when you’re feeling strong and stable. Later, during harder moments, you can read it for comfort and support.

What to include in your letter

• things that help you feel better

• what has helped you in the past

• reminders to reach out for support

• advice on what not to do

• your strengths and resilience

• messages of kindness and understanding

Real-life example:

Write a letter saying, “You’ve survived tough days before. Talk to someone, take a break, breathe. This feeling will pass.”
Reading this on a bad day can make a huge difference.

Writing Your Story — Making Sense of the Past

Another way to practise how to use writing as therapy is by writing your story.
This can be your life story or a specific difficult memory that still affects you.

How to do it

• find a quiet time

• write down everything you remember

• describe what happened, who was involved, and how you felt

• try putting the events in order

• write freely without judging your words

This helps you place the memory where it belongs: in the past, not in the present.

Real-life example:

Someone writes about a painful childhood moment and later realizes they see that memory differently—less scary, less powerful.

Letters to Others — Saying What You Cannot Say Out Loud

Sometimes writing a letter to someone can help you express emotions you’ve held inside for too long.
This letter can express hurt, appreciation, forgiveness, or closure.

You don’t have to send it.
You may keep it, shred it, burn it, or simply imagine the other person reading it.

Real-life example:

A person writes a letter to someone who has passed away, expressing love and unresolved feelings. This brings peace, even without a reply.

A Better Future — Writing the Life You Want

When you’re feeling hopeless or stuck, imagine your life one year or five years from now.
Describe the version of you who is doing better—emotionally, financially, socially, or professionally.

This exercise builds hope and motivation.

Real-life example:

Someone who is unemployed writes a future story about having a stable job, improved relationships, and confidence. This becomes a roadmap for positive change.

The Mind Dump — Clearing Mental Clutter

A “mind dump” is simple: write whatever comes into your mind for 10–30 minutes.
No structure. No rules. No editing.

This shows you what’s taking up space in your mind.

Real-life example:

You write random thoughts late at night and suddenly notice a repeating worry you didn’t realize was stressing you so much.

Keep a Notepad — Catch Your Thoughts Anywhere

Keeping a small notebook by your bed or in your bag helps you capture worries or ideas before they grow in your mind.

Real-life example:

When you can’t sleep because of racing thoughts, writing them down tells your brain, “I’ll handle this tomorrow,” and helps you fall asleep faster.

Journaling — Your Safe Place to Explore Feelings

Journaling is one of the most flexible ways to practise how to use writing as therapy.
You can write daily, weekly, or only when you need to.

Write about:

• thoughts

• feelings

• struggles

• good moments

• progress

This helps you see patterns, understand yourself better, and remember that difficult moments do pass.

Final Thoughts

Learning how to use writing as therapy gives you a private, powerful tool for emotional healing.
Whether you write letters, stories, journal entries, or simple mind dumps, each word helps you process your experiences and grow stronger.

Small steps count.
Start with just five minutes of writing today—and see how much lighter you feel.

The post How to Use Writing as Therapy to Improve Your Mental Wellbeing appeared first on Healthy Smart Life.

What Is Eco Anxiety?

Eco anxiety refers to persistent feelings of fear, worry, or emotional distress connected to the environment and the future of our planet. While not classified as a mental disorder, it is widely recognized by psychologists as a natural response to real environmental challenges.

People of all ages can experience eco anxiety, but it is especially common among younger generations who feel uncertain about what the world will look like in the decades ahead. The emotions involved are complex, ranging from sadness to anger, guilt, frustration, and even grief.

What makes eco anxiety unique is that it is rooted in legitimate concerns. Climate change is real, and the emotional reaction many people feel is understandable. The goal is not to eliminate these feelings, but to navigate them more effectively.

Why Eco Anxiety Is Increasing

1. Constant Exposure to Alarming Climate News

Our digital world makes it easy to stay informed, but constant notifications about extreme weather, global warming, and natural disasters can trigger or intensify eco anxiety. Even when you’re not directly affected, the emotional weight of this information can build up quickly.

2. Visible Environmental Changes

Many people are witnessing environmental shifts firsthand—wildfires, hotter summers, floods, or melting ice. Seeing these changes up close can make climate concerns feel immediate and personal.

3. Feeling of Powerlessness

Climate change is a global problem, and large-scale solutions often depend on governments and corporations. This can leave individuals feeling helpless or guilty for not doing “enough,” which amplifies eco anxiety.

4. Greater Environmental Awareness

Scientific research and education have improved public understanding of the climate crisis. Increased awareness is positive—but it also means people are more emotionally affected by environmental risks.

Read next: How to fight your biggest enemy

Common Symptoms of Eco Anxiety

Eco anxiety can manifest in several emotional, cognitive, and physical ways, including:

• Persistent worry about the planet’s future

• Emotional fatigue after consuming climate news

• Guilt about lifestyle choices

• Difficulty relaxing or unwinding

• Feeling overwhelmed or helpless

• Sadness or grief over biodiversity loss

These symptoms vary from mild to intense, depending on the person and the level of exposure to climate-related stress.

How to Cope With Eco Anxiety

1. Focus on What You Can Control

Instead of trying to solve the entire climate crisis alone, focus on manageable actions within your reach—reducing waste, using less energy, supporting sustainable products, or participating in community initiatives. Even small steps can reduce feelings of helplessness.

2. Limit Climate News Consumption

Staying informed is important, but constant exposure to dramatic headlines can worsen eco anxiety. Set healthy limits, such as checking the news once per day or following scientific sources rather than emotional or sensational posts.

3. Spend Time in Nature

Ironically, reconnecting with nature—one of the things people fear losing—is one of the most effective ways to manage eco anxiety. Nature lowers stress, improves mood, and provides a grounding perspective.

4. Connect With Others

Joining environmental groups or simply talking to people who share your concerns can transform fear into motivation. Communities provide emotional support and help you feel part of a collective effort.

5. Seek Professional Support When Needed

Eco anxiety can feel overwhelming, and there is no shame in seeking help. Climate-aware therapists can help you process these emotions and develop coping strategies tailored to your needs.

6. Acknowledge Positive Progress

There is good news: renewable energy is growing, sustainability initiatives are expanding, and innovative climate solutions are emerging worldwide. Recognizing progress brings hope and balance.

Final Thoughts

Eco anxiety is a valid and increasingly common response to a changing planet. But while the emotions may be intense, you are not powerless. By focusing on what you can control, setting healthy boundaries with news consumption, connecting with others, and engaging with nature, you can build emotional resilience and navigate climate concerns more confidently.

The post Eco Anxiety: What It Is, Why It’s Rising, and How to Cope appeared first on Healthy Smart Life.

After having a baby women very often experience an emotional situation that is called the “baby blues”. This is a mild form of depression and happens in almost every mother during the first few days after they have had their babies.  When experiencing the “baby blues” mothers usually feel very emotional and can burst into tears for no particular reason. New mothers also often feel anxious, excited, and exhausted and may have difficulty sleeping.

Doctors think that the immediate changes in hormone levels around the time of birth bring on the baby blues, but there may also be other causes, such as the trauma of the birth itself and the change a new baby can bring. The blues usually last for a couple of days and then fade away as quickly as they came.  They are not a cause for concern unless the feelings continue or get worse, in which case they may be the start of postnatal depression.

What are the symptoms of postnatal depression?

Women name a number of symptoms, most of which are written below. These symptoms can feel quite overwhelming at a time when a new baby needs so much care and attention.

When people are depressed, they become “specialists” in thinking in a very negative, discouraging way. Thought for a depressed mom looks like these:                                                                 

“I’m a very bad mother”, “I can’t do anything, “I’m not able to feed my baby”, “It’s my fault”, “Things are never going to get any better”, “Things are hopeless”. “The baby would be better without me”, “Everyone else is coping, I’m not able to cope, so I’m worthless” I’m a terrible mother”

Every pregnant woman should be aware of the above symptoms of postnatal depression. Even before the baby is born, she should know that will expect a big change in her life. New mothers experience biological, physical, emotional, and social changes.

Many new mothers do not know what is normal and what to expect. Therefore it is good to prepare mentally before the baby is born. Motherhood is not easy but it is the most beautiful thing a woman will experience in life. With the birth of your baby, you will receive an unconditional love that will never fade no matter how old your baby is.

But you should know that some mothers often do not experience the feelings they expected when they had a baby. When they first hold their baby, many women do not feel a huge rush of motherly love. They just feel tired and a bit detached. This is completely normal. Some mothers really love their baby at first sight, but other mothers do not have such feelings in the beginning. Love develops gradually in them and becomes bigger day by day. And that is completely normal.

Remember that perfect mother do not exist. So do not compare yourself with other mothers. We advise you to become aware of what expects you and to believe in yourself that you will cope with all possible challenges. 

4 tips to become aware of postnatal depression

1.While still pregnant, connect with mothers who have babies and find out about their experience. Of course, their experience will not be exactly the same as yours because every mother is unique. But ask them how they coped with the change, how they organized their lives after the birth of their baby. Ask them what helped them to balance their moods and how they coped. You do not take their answers for granted but still think about their experience and what might be useful to you. Find self-help books about this subject and educate yourself on best practices. Be aware of your expectations and how realistic they are. Do not be discouraged, it is good to motivate yourself. Repeat to yourself every day: “Everything will be fine, I will cope with every challenge.”

2.  After birth, take time for yourself. Relax even for half an hour. Keep doing things that you enjoy. At first, you may not be able to do them as long as before, but with good planning and help from your husband and parents, you will be able to increase that time. Do not cut relationships with your friends. Communicate daily, even briefly. At the end of the day, brag about what you did that day. It is good to take care of yourself and your feelings and mood every day. So look in yourself every day and ask yourself: How do I feel today? From the answer to this question, you will know what to do. If you do not feel well you can do something to improve it. What did you do before?

3. Be aware that after birth you may or may not experience a change in your emotional response. You may be scared, with various feelings and that’s OK. You already know that a change in hormones after the birth of your baby can be the cause. It is good to know how you react and whether you are preoccupied with the thought that you are not a good mother. The best way to do this is to tell your loved ones what is going on in your head. Share your thoughts with the people close to you.

4. You should know that people often don’t recognize symptoms of postnatal depression. Because it happens at a time of great change, and new mothers often don’t know what is normal, or what to expect. The problem can creep on slowly, and often mothers think they are just not coping, rather than recognizing that they are suffering from postnatal depression.

Asking for help means you are brave and strong and responsible for yourself. If you keep in mind this statement, asking for help for postnatal depression will become the same as asking for help from a dentist. Remember that postnatal depression responds very well to treatment and most people recover quickly.

Read next: How to Fight your Biggest Enemy

The post 4 tips for pregnant women to become aware of postnatal depression appeared first on Healthy Smart Life.

1. Get up with the sun and pray. Pray alone. Pray often. One day the Great Spirit will hear your prayers.

2. Be tolerant of those who have gone out of their way. Ignorance, anger, and jealousy come from lost souls. Pray for them to get back on the right path.

3. Find yourself. Don’t let others control your path. It’s just your path! The others can go with you, but no one can go forward for you.

4. Be polite to the guests in your house. Serve them the best food, offer them the best bed, be honest and good to them.

5. Do not take what is not yours, whether from the human community, nature, or someone’s culture. You didn’t deserve it you didn’t even receive it. That is not yours.

6. Respect everything on Earth, both humans and animals and plants.

7. Respect the opinions of others, their wishes, and their words. Never interrupt others while they speak, don’t complain, don’t mock them. Allow every person the right to own opinion.

8. Never talk bad about others. The negative energy you send and you enjoy it, will return to you multiple times.

9. All people make mistakes. Every mistake can be forgiven.

10. Negative thoughts create a disease of mind, body, and spirit. Practice optimism.

11. Nature is not ours, it is part of us. Nature is part of our global family.

12. Children are our future. Plant love into their hearts, guide them with wisdom, and learn about life. During they grow, give them space to grow.

13. Avoid hurting the hearts of others. Poison of that pain will come back to you.

14. Always be honest.

15. Keep your balance. Mental, spiritual, emotional, and physical ′′ me ′′ must be equally strong, clean, and healthy. Strengthen your body to strengthen your mind. Grow in spirituality to heal emotional wounds.

16. Consciously decide what you will be and how you will be, how you will act, and stand behind your actions. Be responsible for your actions.

17. Respect other people’s privacy and personal space. Don’t interfere in other people’s property, especially not in their holiness and spirituality. This is forbidden.

18. Be confident in yourself. You can’t be caring and helping others if you’re not caring about yourself and if you don’t help yourself first.

19. Respect other s’ religious beliefs. Don’t force others to believe in yours.

20. Share your happiness…

Read also: 5 Tips for a First Time Dad 

The post Share your Happiness appeared first on Healthy Smart Life.

Read this article to make sure you are doing the right things as a first-time dad.

First time dad is usually confused, THIS IS NORMAL

Being a dad is not an easy “job” at all. At the moment you become a dad for the first time, you get one more responsibility in your life which may seem frightening in the beginning. If you feel upset, panicked, confused, scared, or like you’re just not ready, don’t worry, you’re not alone. That is totally normal.

Like any big change, this will require a major adjustment. Your life will never be the same. The birth of your first child is an experience that will change you for the better (we wish you).

In a short time, you will find out that you have received priceless love without which you can’t imagine living anymore.

At the very beginning of your parenting, you should be aware that the first years in your child’s life are very important for his mental and physical development.

FOLLOW THESE SIMPLE RULES TO BECOME GRЕАT FATHER 

1. First of all, start spending time with your child to get to know each other. In this way, you will become more sensitive to your child’s needs for love, attention, and discipline. Be responsive to your baby’s cries, hold and hug him often, speak to him with a gentle voice and participate in his basic care (e.g., feeding, changing diapers). Hug and kiss it often, and comfort it when is crying or scared. Getting involved will help you to become better at caring.

2. Be aware that spending time in passive activities such as watching television or mobile phone in front of your child will result in the same behavior in your child later. Your behavior is an example for him of what he/she should doing. Good evidence suggests that screen viewing before age 18 months has lasting negative effects on children’s language development, reading skills, and short-term memory. It also contributes to problems with sleep and attention. So don’t do things you don’t want your child doing later.

3. Remain calm when the child is upset or acting out. Studies suggest that fathers who respond calmly, when their children misbehave, get upset, or otherwise lose control, have children who are more popular, boys who are less aggressive, and girls who are less negative with their friends. Start for the first day to build your children’s respect by maintaining control of your emotions, your body language, and your hands when you discipline the child. Whether you and the mother of your child live in the same home on a full-time basis or not, you as a father should make an effort to show behaviors and attitudes that you want to see in your child’s behavior later.

4. You should take care of the relationship with the mother of your child, even if you do not live together. The quality of this relationship has a strong positive impact on a child’s development. Similarly, a mother who enjoys the benefits of a good relationship is more likely to be a better mother. Moms who are emotionally supported by their husbands, feel better, which means more likely for kids to be happy and feel secure. On a daily basis show her your care, respect, love, or whatever you have positive in your heart for her. Don’t forget that she gave you a wonderful gift. Only with her, you became a father. Help her to become the best possible version of their mother’s role.

5. Be patient… do not raise your voice toward your wife in front of your child’s eyes. Children who witness their father’s anger toward their mother are more at risk for depression, aggression, and poor health. Think about this whenever you become upset.

The stress of parental conflict can have a negative effect even on the immune system, which can result in health problems for the child.

If you don’t know, learn how to deal with conflict with your wife in a constructive manner. Conflict is not a bad thing in a relationship and often is necessary to resolve issues, complaints, or injustices in a relationship. Couples who can solve issues with one another constructively, compromise, and easily forgive one another for the wrongs done, generally have happier children.

If you act with stability in the relationship with your wife you set an important example for the children. As your child grows he is going to notice and mimic everything you do, whether you realize it or not. He will start to talk like you and pick up your behaviors and attitudes. Your example will be far more influential than anything else in his life.

So live the life you want to see in your child.

Scientifically, it has been proven that children whose fathers have active involvement in their growing up years have fewer behavioral problems and turn out better individuals.

Read next: https://www.healthysmartlife.com/9-smart-massages-for-your-physical-and-mental-health/

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More precisely wellbeing means keeping a balance between your physical, mental, emotional, and social health conditions. Therefore wellbeing is fully connected to happiness and life satisfaction so it needs to maintain and nurture.

There are many ways in which you can maintain a high level of well-being. Here are 12 simple but very powerful steps to improve your wellbeing. 

1. Be kind to yourself

Your genes, upbringing, culture, religion, education, gender, sexuality, beliefs, and life experiences make you who you are. We all have bad days, but you need to be kind to yourself. Learn to encourage rather than criticize yourself. Treat yourself the way you would treat a person you love the most.

2. Connect with others 

Make time each day to connect. Firstly, stay in touch with family and friends – make regular and frequent contact with them. Connect also with the people around you. Don’t be afraid, start a conversation with colleagues and neighbors or other people in your local community. By staying connected and nurturing these relationships you are going to feel happier and more secure, giving you a better sense of purpose. 

3. Exercise regularly

Being active helps lift your mood, reduces stress and anxiety, improves physical health, and gives you more energy. Discover a physical activity you enjoy which suits your lifestyle and level of mobility and fitness. Get outside, preferably in a green space or near water.  Research has shown being physically active can improve your mental health and wellbeing.

4. Take up a hobby and learn a new skill

Having a hobby that you enjoy brings you joy and pleasure in your lives. It gives you something fun to do during your leisure time and affords you the opportunity to learn new skills. In fact, everyone enjoys doing some hobby. Learning new skills helps to gain different experiences, trains your brain to handle a wide range of challenges, and keeps your neural pathways active.

5. Be creative and have some fun 

Being creative gives you opportunities to try out new ideas, and new ways of thinking and problem-solving. Creative activities help you acknowledge and celebrate your own uniqueness and variety. Creativity encourages self-expression, a way to create something from personal feelings and experiences. Having fun releases serotonin which makes you feel happy and dopamine which makes you more enthusiastic and talkative. Both of those chemicals ensure that your brain is healthy.  Having fun or being creative helps you feel better and increases your confidence. Enjoy yourself!

6. Help others

Do something nice for someone else. Volunteer your time or join a community group. Seeing yourself and your happiness linked to the wider community can be incredibly rewarding and create connectedness with the people around you. Get involved with a community project, charity work, or simply help out someone you know. As well as helping others, you‟ll be doing something worthwhile which will help you feel better about
yourself.

7. Relax

Make time for yourself. Allow yourself to chill out and relax. Find something that suits you –different things work for different people. When you relax, the flow of blood increases around your body giving you more energy. It helps to have a calmer and clearer mind which aids positive thinking, concentration, memory, and decision making. Relaxation slows your heart rate, reduces blood pressure, and relieves tension. 

8. Eat healthily

Eat regularly, eat breakfast, eat healthily, eat fruit and vegetables, drink water.  A healthy diet is essential for good health. It protects you against many chronic diseases, such as heart disease, diabetes, and cancer. Consuming a variety of foods and consuming less salt, sugars, and saturated and industrially-produced trans-fats, are essential for your health.

9. Balance sleep

Sleep is vital, often ignored, a component of every person’s overall health and well-being. Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate sleeping may also help prevent increased illness duration. Get into a healthy sleep routine – including going to bed and getting up at the same time each day.

10. Be aware of taking drink and drugs

Avoid using alcohol (or non-prescribed drugs) to help you cope – it will only add to your problems. Alkohol or moreover drugs change the way your brain works. This can lead to depression, anxiety, and other mental illnesses. If you already have a mental health issue, drugs can worsen your condition. The best way to deal with stress is to confront it without using alcohol or worst drugs.

11. See the bigger picture

We all give different meanings to situations and see things from our point of view. Broaden out your perspective and consider the bigger picture („the helicopter view‟). When you have some kind of a problem, ask yourself: What meaning am I giving this? Is this fact or only my opinion? How would others see it? Is there another way of looking at this? How important is it, or will it be in a year‟s time? What can I do right now that will help most?

12. Accepting: ‘I can’t change it so It is as it is’

We tend to fight against distressing thoughts and feelings, but we can learn to just notice them and give up that struggle. You just can‟t change some situations. You can “surf those waves” rather than try to stop them.
Allow those thoughts and sensations just to be –they will pass as always.

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