Did you know you can reduce anxiety by challenging your thoughts? Think about all the times you’ve allowed your mind to only concentrate on the worst possible scenarios.

Here’s how thought challenging works. It’s a simple yet powerful cognitive behavioral therapy (CBT) technique to reduce anxiety. Anxiety is the unhelpful thinking patterns you experience when your mind fixates on threat, uncertainty and negativity. CBT helps to broaden your focus to include the bigger picture.

Below are two thought challenging techniques you can experiment with. Keep practicing and discover what works best for you.

The ABCDE Technique

Attention – When you feel distressed, stop what you’re doing and pay attention to your inner dialogue. What is your mind telling you?

Believe – Do not automatically believe your thoughts!

Challenge – Defuse anxiety by broadening your focus. What’s the bigger picture? Is the thought fact or opinion? What might you think if you were feeling calmer?

Discount – Acknowledge that anxiety has been dominating your thinking, and let the unhelpful thoughts go.

Explore options – What would be helpful to focus on right now? What options do you have available?

The THINK Technique

True? – Is this thought 100% true? If not, what are the facts, and what is opinion?

Helpful? – Is paying attention to the thought useful to me or others?

Inspiring? – Does the thought inspire me, or does it have the opposite effect?

Necessary? – Is it important for me to focus on the thought? Is it necessary to act on it?

Kind? – Is the thought kind? If not, what would be a kinder thought?

Thought Challenging Tips

· Writing or typing your thought challenging process is more powerful than trying to do it in your head. Search for free thought apps (Google Play, iTunes).

· If you’re not used to paying this much attention to your inner dialogue, thought challenging might feel unnatural at first. That’s OK. Over time, it’ll start to feel easier.

JAMA; Adapted from Carol Vivyan (2006) PAGE 10

Did you know you can reduce anxiety by challenging your thoughts?

What are mood swings?

Mood swings are when we go from one emotion to the next without much transition. One minute you are content and the next you are enraged. Someone says something cross to you and within an instant a wave of anger and rage comes across you. You barely recognize yourself. Who is this monster, you think afterwards? After the wave of intense emotion passes, you usually have some apologizing to do.

What causes mood swings?

Both mind and body are affected by the natural rhythms of your being. Hormones are the culprit for mood swings in most females. It all starts in puberty. The happy go lucky child turns into the temperamental teen. And how could she not? Bodies are changing in what seems like a betrayal of nature. Pregnancy is another time for intense mood swings. You feel like you should be on top of the world, yet sometimes the smallest of things may make us cry or angry. And don’t even get me started on menopause. Just when you think you are in the clear, menopause turns you into Dr. Jekel and Mr. Hyde again.

When mood swings are more than hormonal.

In some cases, mood swings could last for a long period of time and could be a sign of something more serious. When you are not able to control your actions and participate in risky behaviors, you need to see a doctor or therapist. When your mood swings constantly disrupt your life, it is possible that you have a mental health disorder. Regardless, there is help in a trusted medical advisor.

8 tips to managing mood swings

1. Rest

2. Exercise daily

3. Eat healthy

4. Meditate

5. Breathe deeply

6. Write in a journal

7. Talk it out

8. Pamper yourself

It’s a back and forth journey.

Okay, we admit, that is a horrible setup, but the point is laughing is good for your health. Think about the first time you watched your favorite comedy movie or TV show. The night you saw a great comedian at a club. Or your go to joke.

Then think about how you felt. Happy. Less stressed. Want to feel that way more often? Then laugh more, it is good for both your short- and long-term health. Laughing

· Releases hormones that make you feel good

· Relieves stress

· Simulates your heart, lungs and muscles

· Reduces pain

· Decreases depression, anxiety and tension

· Increases creativity and cognitive abilities

· Improves your immune system

· Strengthens relationships

· Changes the way you view situations

So how do you become a laugh-o-holic? Add laughter to your daily fitness routine. Whether it is watching a sitcom, listening to a lighthearted podcast or sharing jokes with friends, it will improve your outlook and health. It is also a form a fitness you can do while sitting on your couch with your feet up.

If you really want to get serious about laughing, spend time with those close to you. Studies show you are more likely to laugh when you are with family and friends.

Okay, we admit, that is a horrible setup, but the point is laughing is good for your health.

Do you find yourself feeling down when you’re scrolling through social media channels? Or, do you have FOMO (fear of missing out) if you can’t check your apps on your phone every few minutes? Maybe you’re realizing you are angrier about just about everything these days. And you wonder – what’s going on? 

It could be that social media channels are making you feel this way. While there are so many positive aspects to social media – you can stay connected to people you don’t get to see in person very often; you learn about events and activities you can enjoy in your area; you have a vehicle to express your individuality, etc. – there can be negative consequences as well. 

During the past 10 years, the rapid development of social networking sites has changed the way people communicate and interact. The biggest social networking website, has more than one billion active users, and it is estimated that in the future, this number will significantly increase. 

Recently, some researchers have associated online social networking with several psychiatric disorders, including depressive symptoms, anxiety and low self-esteem. There are many potential reasons why a user may tend to become depressed, feel anxious or have low self-esteem including: 

· Less face-to-face communication in the family and with wider social environment. 

· Different age groups can be impacted more than others. For example, children and adolescents haven’t fully developed skills to handle the challenges of social media. 

· Fear you are missing out on important friends’ updates and events when you can’t check your news feed. 

· Unrealistic expectations that are set when you compare your real life with the perceived happier lives of your friends, especially when only positive images are shared. 

· Unrealistic expectations of your own self-image compared to the physical characteristics of your Facebook friends. 

Tips to guard your mental health 

· Cut down on the amount of time you use social media. Reserve your time on the apps for when you don’t need to be concentrating on something else. 

· Turn off your social media notifications or put your phone in airplane mode during meals with family and friends and during work time. 

· Don’t get online or use social media right before bed. Not only does the blue light from electronic devices interfere with your ability to fall asleep but engaging with social media can keep your brain waves in hyper mode instead of sleep mode. 

· Take breaks of several days from social media. You might find you’ll be in a better mood and enjoy life more. 

· When you’re scrolling through social media, be mindful of how you are feeling and what you are thinking. Are you just using social media because you’re bored? Are you feeling jealous or happy when you see your friend on vacation at the beach or on a cruise? By being mindful of your thoughts and feelings, you might realize your social media use is making you depressed or unhappy. 

· Do you have “friends” on social media who only post negative or nasty comments that upsets you? Why not unfollow, mute or hide them? They won’t know, and you won’t be exposed to constant negativity. 

Remember one of the most important facts about social media – it should not replace your interactions with people in real life. Everyone needs in-person connections to those around us. If you find your use of social media is affecting your mental health negatively, spend some real time with the people in your life and less time online.

Do you find yourself feeling down when you’re scrolling through social media channels?  And you wonder – what’s going on?

Gray hair is a blessing. Ask any bald man. While the age at which we start to turn gray is largely determined by genetics, recent scientific studies show that yes, stress does cause gray hairs. Look at before and after pictures of U.S. presidents if you have any doubt. 

Hair color is determined by pigment-producing cells called melanocytes, according to a study reported by the National Institute of Health. New melanocytes are made from melanocyte stem cells that live in the hair follicle. As we age, these stem cells slowly disappear. 

Nerves in your sympathetic nervous system – which is responsible for the body’s fight-or-flight response – go throughout the body, including into hair follicles. The study showed that stress causes the release of the chemical norepinephrine into the follicle. 

Here’s where stress highlights your hair. Norepinephrine affects the melanocyte stem cells living there. It causes them to quickly turn into pigment cells and move out of the hair follicles. Without stem cells left to create new pigment cells, new hair turns gray or white. 

To slow the process, take a deep breath and attempt to lower your stress level. Or pay a professional to wash the gray right out of your hair. 

Source: National Institute of Health

Gray hair is a blessing. Ask any bald man. While the age at which we start to turn gray is largely determined by genetics, recent scientific studies show that yes, stress does cause gray hairs.

Redness-relieving eye drops are one way to return the whites of our eyes to their normally clear condition. Made from a decongestant, overuse of these drops can increase eye redness and bring about the conditions that they are trying to correct. 

The tiny blood vessels on the surface of the whites of your eye are the culprits. When irritation causes these blood vessels to expand, it makes the whites of the eye appear pink or red. Redness can result from being tired, suffering from allergies, being around smoke or from contact lenses. 

It’s safer to use artificial tears. Many of the package instructions do not limit the total number of drops that can be applied, but eye doctors caution that the preservatives in some artificial tears can increase irritation if used too frequently. The good news is that, in the case of preservative-free artificial tears, there is almost no risk of overuse. 

Most people don’t have reason to worry if they follow the usage instructions on labels and treat red eyes with preservative-free artificial tears. 

If you have tried different brands of lubricating eye drops and your eyes are still uncomfortable or if you have dryness or vision problems, talk with your ophthalmologist. 

Source: CDC and American Academy of Ophthalmologists

Nearly everyone gets red or bloodshot eyes at some point. When our eyes turn red, we reach for redness-relieving eye drops. Are they safe?

Walking down the makeup and personal care aisles at the grocery or department store can be an overwhelming experience due to the wide array of products all claiming multiple benefits. Follow these guidelines for a safer beauty routine. 

Say no to knockoffs 

Though the price may be attractive, buying a knockoff product can produce ugly results. Knockoffs are illegally produced products that sometimes make their way into retail, particularly through independently owned businesses and online sellers. These products can look like the real thing, so they may seem like a good value. Make sure to buy cosmetics from authorized retailers and beware of online deals from unauthorized sellers. 

Is the SPF in your makeup enough? 

Many cosmetics boast SPF protection in addition to their regular benefits, but is it enough? Experts recommend wearing sunscreen daily under your makeup. A good rule of thumb is to keep your sunscreen between 15 and 50 SPF for the greatest protection without too many unwanted chemicals. 

There are toxins where? 

Due to loopholes in U.S. law, cosmetics companies are largely unregulated and have no limits on the amounts of chemicals they can use in their products. Companies are also not required to do any safety testing or to monitor health effects of their products, and labeling and marketing requirements are insubstantial. 

Avoid fragrance 

Avoid anything with “fragrance” or “parfum” listed as an ingredient. Companies do not have to disclose the chemicals used in these fragrances, many of which have been linked to allergies, respiratory distress and even effects on the reproductive system. 

Time to toss? 

Cosmetics and personal care products expire just like food, but often the expiration date is based on when you open a product rather than its age. Over time, bacteria levels climb in your beauty care products due to air exposure and general use. 

Never share 

Never share your makeup or use testers at cosmetic counters. Also, do not add water or saliva to makeup as this can increase the bacteria in the product. Don't forget to keep 

cosmetic containers tightly closed, store them in a cool, dry area, and watch for any signs of separation or odor. 

Sources: safecosmetics.org; nsf.org; webmd.com; fda.gov; ewg.org; abcnews.go.com; everydayhealth.com

Follow these guidelines for a safer beauty routine.

You have probably heard of them and maybe you’re curious about what chemical peels are and if they are good for your skin. Here are a few FAQs and answers to help you. 

Q: What are chemical peels? 

A: A chemical peel is a treatment to improve the look of your facial skin. A chemical is applied to the skin and allowed to soak in. Over the next 1 to 14 days, depending on how deep the chemical soaks into the skin, the skin peels off. This process destroys parts of the skin in a controlled way so that new skin can grow in its place. Peels can leave your skin smoother, brighter and healthier, but you should consider side effects, which can be short-term or in extreme cases, permanent. 

Q. Do chemical peels work the same for people with any skin tone? 

A. No, chemical peels work differently depending on your skin tone and hair color. Typically, people with fair skin and light hair get the best results. If you have a darker color to your skin, a peel could result in a discoloration that might last a while. 

Q: Can chemical peels be done for anyone? 

A: No, if you have an infection or active skin disease, are pregnant or nursing, are sunburned, have a cut on your face or have used acne treatments recently, you probably shouldn’t get a peel. 

Q: What’s the difference between superficial, medium-depth and deep peels? 

A: Each kind of chemical peel removes the top layers of your skin to different depths, which lets smooth skin grow back. A deep peel uses the strongest acids to make dramatic improvements to your skin, while superficial peels use milder acids to remove dead skin cells and brighten the skin. 

Q: For those with a blotchy complexion or bumps on the face, which peels works best? 

A: Superficial peels work best for blotchy or bumpy skin. The superficial peel doesn’t take long, and your skin recovers quickly. You should avoid sun for several days though. 

Q: Do chemical peels hurt? 

A: Yes, the peels can hurt. Whether you experience pain and how much depends on several factors, like what type of peel and if you have sensitive skin. You might feel a stinging sensation even with a superficial peel, but it typically doesn’t last long. With a deeper peel, the pain might be more noticeable and can last longer. Your doctor can give you instructions on things you can do to deal with the pain if you need them. 

Q: What are some side effects of chemical peels? 

A: The most common side effects of superficial and medium peels are crusting of the skin, redness, swelling and irritation. These can last for a few days. There can be more serious side effects of the deeper peels, so be sure to do your research and speak with your dermatologist or other healthcare provider before you have one. 

Source: Healthwise

You have probably heard of them and maybe you’re curious about what chemical peels are and if they are good for your skin. Here are a few FAQs and answers to help you.

The “smile lines” we all have as we age – otherwise known as wrinkles – are they inevitable? You may be wondering: What causes wrinkles and other skin problems as you age? Can you prevent them? Is dry skin a sign of aging skin? Once you have wrinkles, dry skin, etc. – is there anything you can do to get rid of them? We explore those questions and more. 

Most of us will get wrinkles as we age. The degree to which you get them depends on many factors, including genetics. But there are steps you can take to minimize skin problems associated with getting older. Having healthy skin – wrinkled or not – should be your main goal. 

Don’t be misled into thinking your skin aging begins when you hit the half-century mark. It starts in your 30s. Here’s what happens: 

In our 20s 

· Baby fat disappears 

· Skin cell turnover is at its best 

· The skin’s support structure, collagen and elastin, remains firm and resilient 

In our 30s 

· Skin cell turnover begins to slow down 

· Dullness and pigmentation problems begin 

· Lines and texture changes show up 

· Sun damage and brown patches may appear on the hands, cheeks, eyes, forehead and lips 

In our 40s, 50s and beyond 

· Skin cell turnover slows dramatically resulting in less radiant skin 

· Collagen and elastin decrease leading to fine lines and wrinkles 

· Hormonal changes can alter your usual skin type (dry to oily and vice versa) 

Start early for good skin health 

The leading cause of skin problems and wrinkles is sun damage. And that starts at a young age. Exposure and overexposure to the sun is damaging to the skin and creates most of our fine lines and wrinkles. Collagen and elastin are affected, leading to thinning of the skin, causing sagging and loss of firmness. 

Most damaging – DNA is altered, leading to possible skin cancer. Even the less serious of skin cancers – basal cell – needs treated, potentially causing scarring. The most serious form of skin 

cancer is melanoma, and it can be life-threatening. Protecting your skin from the sun is imperative for not only your skin’s health but also for your overall health. 

The American Academy of Dermatology recommends you practice a comprehensive sun protection program including: 

· Avoiding outdoor activities between 10 a.m. and 4 p.m. when the sun’s rays are the strongest 

· Seeking shade whenever possible 

· Wearing a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of at least 15 

· Wearing sun-protective clothing. 

Be aware – medications and anti-aging ingredients found in makeup and other facial products can increase your skin’s sensitivity to the sun. For example: Alpha-Hydroxy Acids (AHA), commonly known as glycolic acid, lactic acid, citric acid and mixed fruit or triple fruit acid can cause possible sunburn even with a shorter exposure time. 

Speaking of anti-aging skin care products, there are many products available with many ingredients. Many of them can be a benefit – good, smart choices may create healthy, beautiful skin. Do your research and make sure the products are approved by the Food & Drug Administration (FDA). 

Enjoy a lifetime of healthy skin 

The bottom line is – take good care of your skin every day of your life, and you’ll enjoy healthy skin for a lifetime. Here are some easy things you can do: 

· Cleanse your face twice a day using the product best for your skin type 

· Exfoliate 

· Moisturize 

· Protect yourself from the sun 

· Remove makeup at bedtime 

· Use additional products for specialty concerns – under eye cream, extra hydration, oil control 

· Avoid the use of harsh products with alcohols, detergents, synthetic and/or petroleum ingredients 

· Stay hydrated – drink water 

Resource: Relevate

You may be wondering: What causes wrinkles and other skin problems as you age? Can you prevent them?

Pucker up – unless you have chapped lips. Why do your lips chap? Lips are the softest part of your face and endure dust, pollution, bacteria and a variety of food items that make them dry. Your lips are also exposed to the sun, just like the rest of your skin. They need a little extra care and protection to retain their softness. 

Here’s how you can protect your lips: 

1. Apply a non-irritating lip balm (or lip moisturizer) several times a day and before bed. If your lips are very dry and cracked, try a thick ointment, such as white petroleum jelly. Ointment seals in water longer than waxes or oils. 

2. Slather on a non-irritating lip balm with SPF 30 or higher before going outdoors. Even in the winter, it’s important to protect your lips from the sun. The sun can burn and dry chapped lips more easily, which could trigger cold sores. A precancerous lip inflammation caused by long-term sun exposure, is approximately 12 times more likely to affect the bottom lip than the top. To protect dry, chapped lips from the sun, use lip balm that offers SPF 30 or higher and one (or both) of these sun-protective ingredients: 

o Titanium oxide 

o Zinc oxide 

3. While outdoors, apply the lip balm every two hours. 

4. Stop licking, biting, and picking at your lips. When lips feel dry, it might feel natural to wet them by licking them, but this can worsen the problem. As saliva evaporates, your lips become drier. 

5. Drink plenty of water. Chapped lips are dry lips, so you want to stay hydrated. 

6. Picking or biting your lips also irritates them, which can prevent healing. 

Shiny lip balms and gloss without an SPF designation attract the sun, which can lead to painful burns and skin damage. 

Remember to reapply lip balm after eating or drinking, too. If your lips burn, sting, or feel uncomfortable when you apply a product to your lips, it means you’re irritating your lips, so you want to stop using that product. 

Resources: American Academy of Dermatology Association.org and skincancer.org

Why do your lips chap? Lips are the softest part of your face and endure dust, pollution, bacteria and a variety of food items that make them dry.