Author: Aashna Parekh

The Advantages of Implementing Body Neutrality In Your Life

Body neutrality is a relatively new idea for many people. It is the discipline of embracing your body in its current condition for what it can achieve rather than focused on how it appears. As a result, some individuals may be confused why they must try it, or even whether they should.

There are several advantages to practising bodily neutrality, which vary from physical to emotional. One of the positive aspects is that just shifting your attention away from exercise that feels like punishment or for weight reduction goals, and instead engaging in exercise activities you love, can reduce your chances of overworking or injuring your body.

Although body positivity was originally seen to be the best approach to build connections with our bodies, body neutrality, a newer concept, is now thought to be a better method of connecting with our physical selves.

Some of the advantages of implementing body neutrality in your life are:

  1. Become Less Judgmental

It is really tough to avoid criticizing our bodies. We are continually inundated with pictures of “perfect” bodies in the media, and most people—often including those whose own figures are on display and digitally altered—believe that their own bodies fall short of the ideal form. If you try to stop judging your own body against those of someone else or against an aesthetic in your head, it’s logical that you’ll stop judging other people’s looks as severely.

One of the most beneficial aspects of this is that as we become less judgmental about our bodies, it becomes much easier to be less judgmental towards yourself and others generally. Even though it comes to issues other than bodies, practising body neutrality may cause you to be less critical of yourself and others.

  1. Become More Empathetic

When we become less harsh and judgemental of someone else, we start to open ourselves up to their complex and diverse experiences. Instead of passing judgement on others, we may cultivate our sense of empathy.

This might be in pertinent aspects, like not thinking of an obese person as having an unsuitable physique, or in non-related ways, such as attentively listening  to a person’s experience or narrative before making judgements on them, or deciding what your impression of them is solely based on their looks.

Cultivating more empathy allows you to connect with others more effectively and profoundly. It helps us to be more open since we have a better understanding of how sensitive everyone else is. And it causes us to behave from a gentler interior place, rather than a competitive attitude.

  1. It  Lowers Stress Levels

There is little doubt that chronic stress may have a significant detrimental impact on our lives. Prolonged stress is defined as feeling anxious about your body on a regular basis. Since your body is constantly with you, an emotional issue centred on your body has no end point on its own. Individuals might battle for years, if not their whole lives, with how they appear.

Once you choose to embrace your body for what it is capable of doing and stop concentrating about how it should be changed, your levels of stress are likely to decrease. This makes it simpler to feel content and at ease. Furthermore, when you are under reduced stress, your body produces less cortisol (the body’s major stress hormone), which results in good consequences such as increased energy, good sleep, and improved digestion.

  1. It Enhances Your Intuition

One important aspect of body neutrality is eating what your body desires. To be able to do so, you must first connect with your body on a personal level. Many individuals are accustomed to selecting foods based on what they are taught by nutritional specialists, or even celebrities, as the “correct” items to eat, so eating intuitively might feel like a significant life shift.

Once you have learnt how to connect with your intuition in respect to your health and food, you unlock the way to hearing and listening to your instincts in general. It can be beneficial to your mental health since it can make you feel much more secure in your decision-making abilities.

  1. It Improves Your Mood

If you spend any of your time worrying about your physique, chances are you’re not in the greatest of moods. And then from there, it may well be difficult to immediately put oneself in a great mood, even when everything else in your environment is technically fine.

Less judgement, reduced stress, and improved intuition as a result of bodily neutrality are all excellent mood enhancers. Body neutrality practise may lead to all of these benefits, and as a result, you may find yourself in a positive mindset more frequently than you’ve ever anticipated.

Body neutrality is not a one-time event. It may be a long process, just like any other personal journey. However, the advantages might be enormous. From reduced stress to increased happiness, the mental wellbeing advantages of body neutrality are compelling enough to warrant a try.

What Are The Five Love Language?

You might be showing affection to your partner on a daily basis, but do you take a moment to ensure that you’re conveying it in the manner that your spouse prefers to accept it? Whenever two couples have differing love languages, even love can be lost in translation.

Words of affirmation, quality time, receiving presents, acts of service, and physical contact are the five love languages, or means of expressing and receiving love. Not everybody expresses love in the same manner, and not everyone likes to accept love in the same way.

Gary Chapman, Ph.D., created the notion of love languages in his book The 5 Love Languages: The Secret to Lasting Love, in which he explains these five distinct methods of conveying love, categories he condensed from his expertise in marriage therapy and linguistics.

Here’s a rundown of each one of Chapman’s five love languages:

Words of affirmation

Those who use words of affirmation as a love language appreciate verbal expressions of affection, such as constant “I love yous,” praises, expressions of gratitude, vocal support, and often constant digital contact such as messages and social media involvement. These individuals value written and verbal expressions of love the most. They feel understood and valued when they hear these words.

Quality time

Those who have quality time as their love language feel the most appreciated when their spouse genuinely wants to spend more time with them and is always willing to hang out. They are especially fond of it when active listening, eye contact, and complete presence are stressed as relationship characteristics. 

This love language is all about providing your entire focus to that one particular person, without any of the distractions of television, phone displays, or any other outside interference. Individuals have a great desire to constantly spend some time with their loved one, holding deep talks or participating in leisure pastimes.

Acts of services

If acts of service are your love language, you appreciate it whenever your spouse goes out of their way to make your life simpler. It’s little gestures like getting you food when you’re ill, preparing your morning coffee, or going to pick up your laundry after a hard day at work.

This is the love language of those who think that gestures speak louder than words. People on this list, unlike those who want to hear how much they are cared for, desire to be shown how they’re being cherished. Such people value doing minor and large duties to make their life simpler or perhaps more pleasant.

Gifts

Gifts are a simple love language: you feel appreciated when others offer you “visual expressions of affection,” as Chapman puts it. It’s not so much about the monetary worth as it is about the emotional significance behind the gift. Those with this personality appreciate as well as acknowledge the gift-giving process: the thorough contemplation, the intentional selection of the gift to symbolize the connection, and the emotional rewards of getting the gift.

Individuals whose language of love involves getting presents like obtaining something both tangible and meaningful. The idea is to offer thoughtful gifts that are significant to them and represent their beliefs, rather than yours.

Physical touch

Physical touch as a love language makes a person feel cherished when they receive physical indications of love such as kissing, holding hands, snuggling on the sofa, and intimacy. For persons who use this love language, physical closeness and touch may be extremely encouraging and serve as a powerful emotional bond.

When they are hugged, kissed, or snuggled, those who convey their thanks in this language feel valued. They enjoy the sensations of warmth and protection that come from physical contact.

We all show and experience love in various ways. As a result, recognising such differences may have a significant influence on our relationships. Indeed, it is one of the easiest methods to strengthen your relationships.

Ways To Boost Your Creativity

Some people appear to be born with a natural talent for creativity. If you believe you are not one of the fortunate few who drew from an apparently limitless creative wellspring, this does not imply you are destined to a life of the ordinary and expected.

Creativity is not a lightning bolt that hits infrequently and cannot be predicted; rather, it is more like a muscle. To enhance your talents, you must continually practise, engage, and improve on your creativity. 

Something to keep in mind is that creation is not a silent process. Sitting back and waiting for creativity to come to you is a sure way to lose enthusiasm and become disheartened. Alternatively, concentrate on finding methods to improve your own creativity. Look for activities that excite you and assist you in focusing your attention and brain power on the work at hand.

Irrespective of your life goals, creativity is a valuable ability to have. While starting  new hobbies such as learning to play an instrument, and particularly if you are interested in a job that requires creative thinking, creative thinking can come in useful.

Here are some ways to boost your creativity:

Continue to keep learning

A creative mind is an inquisitive mind, therefore continue to master new skills and indulge your inquisitive nature to learn more about the world and everything around it. After you’ve honed your creative abilities, it’s critical to constantly push yourself and learn new things to motivate you and help you improve. Whether you just make an attempt to read more in your own time or research into taking more formal classes, continuous learning is essential for increasing your creativity.

Take a breather

While creativity is a talent that you can teach yourself to be better at it is also vital not to put a lot of strain on yourself. Take a break if you’ve been sitting at your desk for hours, frantically seeking new ideas and answers and coming up empty-handed. Have a change of pace, clear your thoughts, and clear your head off the work at hand: when you return to it with newer perspectives, you could discover the inspiration you’ve been looking for sitting there in front of you all along!

Discover the settings that allow you to be most creative

Certain people are morning people and find that they are most creative and productive in the early hours of the morning, before most people have even gotten out of bed.  Many thrive on the solitude of the night, whilst some may feel that the normal 9 – 5 is ideal for creative thought. The trick is to figure out what work settings fit the best for you – not just the hours you work, but also factors like location, lighting, music, and the tools/equipment you use.

Do something you enjoy doing

When you genuinely enjoy your profession, you will automatically be more motivated and passionate about solving problems and new ideas. It will be quite difficult to approach work that you continually putting off with a positive, creative mindset. Find an activity that allows you to be creative that you like, such as playing an instrument, drawing, or participating in a sport that totally immerses you in the moment.

Get some physical exercise

Exercising can be a fantastic method to cleanse your thoughts when you’ve been feeling stressed or under strain. Several researchers have demonstrated that exercise (even as little as 30 minutes of aerobic activity) helps us become more creative and improves brain function. Therefore, the next time you’re stuck in a creativity slump, throw on your running shoes, get your heart rate going up, and see if you can get your creative juices flowing more easily.

How To Quickly Improve Your Mood

While we’re in the midst of life’s stresses, we sometimes just want to feel happy immediately. Not only do studies indicate that cheerful individuals have many advantages in life as a result of their happiness, but happiness also just feels good.

Every area of your life is affected by your mood and mental health, from how you feel about yourself to your relationships with others and your physical health.

Though it may appear like happiness is just around the corner with a better career, a healthier relationship or a nicer house, the euphoria that comes with those accomplishments might be ephemeral. Furthermore, you don’t need to make major changes to be joyful; you can experience happiness even with doing miniscule task

There are several strategies to keep your brain and emotions in peak condition. Exercise, good nutrition, and stress-reduction strategies such as meditation or mindfulness may maintain your brain — and your body — in peak condition.

How to Quickly Improve Your Mood

Listen To Music

Music is believed to have the capacity to affect one’s mood, making it a great stress reliever. In reality, music has been utilised therapeutically in hospitals for pain management and mental well-being. Music has also been related to happiness, particularly specific genres of music, according to research. Music, particularly music with a major tone, is associated with reduced stress and feelings of enjoyment.

Incorporate Laughter In Your Life

As it’s so true, the saying “Laughter is the best medicine” has become a cliche. We know that laughing has several benefits other than improving one’s mood. Laughter has been shown to boost immunity and extend life. Laughter can not only be helpful for elevating your mood but the mere anticipation of laughter has been shown to have advantages.

Change Your Mindset

Changing your expectations and comparisons is a quick and easy approach to improve your attitude. Rather than focusing on what you don’t have, consider all you do have. There will always be those that will have more than you in some aspect of life, but so many would have less than you. Enjoy the advantages of thankfulness and shift your perspective on what you have, and you will feel happier right away.

Do a Good Deed

Many people have found that helping others makes them happy. Indeed, studies suggest that individuals who volunteer have higher levels of health and pleasure. This is believed to be true for a number of reasons. The first is that generosity itself has several advantages, including an increased degree of emotional well-being. If you are doing something kind for someone else, your attention shifts away from yourself and your issues and onto others and making them happy. A smile that you put on somebody else’s face is an infectious smile that spreads contagious happiness.

Practice Meditation

Although meditation appears to be more of a stress management strategy than one that may increase happiness, it has been shown to be an efficient approach for both. Meditation’s stress-reduction effects are well-known, but research also suggests that regular meditation can lead to higher levels of happiness.

If your attempts to improve your mood aren’t helping or you’re having difficulty giving yourself a very much needed boost, consider seeking help from a  professional therapist. If your mood has been low for much more than two weeks or is affecting your relationships, job, or education, speaking with a therapist can help.

Will Getting Up Early In The Morning Make You Happier?

Mornings may be difficult, particularly when you ‘re striving to squeeze in every additional wink of sleep you can. Waking up early, on the other hand, may make you a happier individual and studies suggest that it can enhance your overall health and general feeling of well-being.

Existing studies have found a relationship between chronotype, or a person’s biological predilection for mornings or evenings, and mood. Night owls, for instance, are more vulnerable as morning persons to suffer depression.

Morning people tend to be more in sync with conventional work-rest patterns, but night owls may struggle to adjust. Getting up early has been shown in studies to improve mood, increase satisfaction with life, and reduce mental health issues. Also there is a relationship between getting up early and having a higher level of well-being among elderly people.

Some Of The Advantages of Getting Up Early

Improved Organizational Skills

Because you have uninterrupted time to yourself in the early morning, this is usually the most productive time of day. When you are not distracted, you can do any work more quickly. You may utilise this calm and quiet time to organise your day ahead of time, allotting a certain amount of time to each of your activities. Mentally planning your day before you begin improves your organisational abilities and promotes productivity.

Avoid Heavy Traffic During Your Commute

If you get up really early, you may leave your house before peak traffic hours. You don’t lose time sitting in traffic on your way to and from work.  You’ll also be on schedule for all of your subsequent engagements during the day.

Have a Stress-Free Environment

Getting up early allows you to organise your day ahead of time. You aren’t racing through your day with a crowded head. Preparing ahead of time reduces the anxiety that comes with hurrying to complete tasks. Furthermore, waking up early allows you more time for stress-relieving leisure activities, allowing you to begin your day with a peaceful and focused mind.

Reap The benefits of Quality Sleep

Morning people are more likely to fall asleep quickly. When you get up early, your body becomes fatigued quickly, which leads to great sleep as soon as you go to bed. You become used to the natural circadian rhythm, which causes you to go to bed and wake up early. Heading to sleep early increases your chances of completing all four phases of sleep over the course of four to six sleep cycles, resulting in a well-rested and refreshed feeling the next morning.

Tips to Get Out of Bed Earlier

Begin slowly

Set reasonable goals and don’t begin getting up at an unusual hour. It is better to steadily increase the time. For instance, if you are accustomed to getting up at 7 a.m., set an alarm for 6:45 a.m. When your body has adapted to the change, you can extend it for another 15 minutes. Starting slowly will allow your body to better adjust to the shift.

As Soon as You Wake Up, Get Out of the Bedroom

In the bedroom, your mind has been programmed to feel drowsy. Leaving the bedroom as soon as you wake up prevents you from falling back asleep. While attempting to become early risers, numerous night owls succumb to the urge of going to sleep when they spend some time in the bedroom.

You Should Reward Yourself

You can encourage the system while training yourself to wake up early. You may spoil yourself with your favourite coffee taste or with more time in the shower. Do something out of the ordinary to make yourself feel exceptional for achieving your goal of getting up early. Rewarding oneself encourages you to stick with the exercise.

Maintain Good Sleep Hygiene

Create a nighttime ritual that signals to your body that it is time to sleep. Take a nice shower, read your favourite book, or reflect on the good things that happened to you that day. All of these things assist you to relax and prepare your body for sleep.

Blue Lights Should Be Avoided

Melatonin synthesis might be suppressed by blue light from your television or other devices. Inadequate or delayed synthesis of this sleep-inducing hormone may have a detrimental impact on your sleep quality. To really be regular with waking up early, you must go to bed early. Keeping away from blue lights for at least an hour before sleeping aids in your objective of falling asleep earlier.

Take Care Of Yourself

If you’re feeling unwell or weary, ease up on yourself and don’t force yourself to get out of bed too early. This adaptability will keep you from hating the thought of getting up early.

Ways To Improve Your Work-Life Balance While Working From Home

Work is an important aspect of everyone’s lives. Our income ensures that the lights are kept on, that there is food on our table, and the rainy-day fund is full. In today’s volatile and incredibly quick corporate environment, achieving work-life balance is a difficult challenge.

As we become more linked via social media and the internet, it becomes increasingly difficult to distinguish our workplace from our personal life. It is standard practise to read emails at all periods of the day and night, to handle business calls at the dinner table, and to work on our computers on weekends. How did this come to be regarded as acceptable?

Jobs are starting to require more and more from their employees, putting them under intense pressure to provide better outcomes. As a result, employees work harder and longer and spend less time at home.

Despite overwhelming proof that working longer is damaging to both individuals and employers, several workers continue to struggle to alter their beliefs — and strongly established behaviours — about work hours.

Establishing a healthy work-life balance is not only beneficial to one’s health and wellbeing, but it could also boost one’s efficiency and, consequently, performance. Simply stated, if your employees do not see work as a chore, they will work even harder, commit fewer errors, and are much more inclined into becoming company supporters.

How To Improve Your Work-Life Balance While Working From Home

Allow yourself to just let go of perfection

We should constantly aim for excellence rather than perfection; this really is especially crucial when balancing work and life while working remotely. You are unlikely to have everything you need to do your tasks exactly as you would at the office. You won’t have access to all of your files, computer, copier, or even the fax machine you barely use once a month. It’s time to make changes and just do the utmost you can with the resources you have. It’s a little mental adjustment, but it makes a massive impact.

Disconnect

If you’re always available, your working hours never conclude. You require those periods when you switch off. Allow yourself some time away from work. It might be something as easy as not reading emails in the evenings or on weekends. Give yourself periods of tranquilly rather than racing through each activity.

Exercise

Exercise should always be the first thing we make time for when our routine is interrupted in such a major way. It decreases stress, increases endorphins, and improves your mood. Don’t even have an hour to work out? Begin by stretching for 15 minutes with yoga. It will provide you with the same benefits (although on a smaller scale) as well as an extra sense of achievement and self-care.

It’s understandable that when gyms and sports centers are shut, it might be difficult to find alternative forms of exercise. Several trainers and gyms now offer online lessons, and you may even find free classes on YouTube. When working at home, exercising is a wonderful method to attain work-life balance.

Have proper meals

While munching on snacks during the day while working from home may sound appealing, it does nothing for your productivity or feeling of work-life balance. At work, we may feel more driven to take a lunch hour when our colleagues urge us to do so – this doesn’t really occur when you are working from home. Ensure that you schedule time in your day for a decent break. Create a calendar or phone alert about it.

Create transitions going in and out of the work mindset

We frequently take our transit time for granted and wish we can get there sooner. However, we rarely recognise the chance it provides to psychologically prepare. You don’t usually sign off on a large project and then head home to cook dinner. Allow your mind to press the reset button. Get a signal to serve as a buffer at the start and conclusion of your day.

Remember to socialise

When the whole company begins working from home, you are shut away from several informal everyday contacts. If you’re not accustomed to working alone, this might be isolating. Occasional social contacts can break up your day and make it feel unique, whereas isolation may make each day seem like Groundhog Day, except we’re all working.

Resist this by speaking with your coworkers several times during the day. Take a video coffee break, inquire how they did over the weekend, check up on their personal happenings, reach out and exchange that joke or meme, or simply talk about the series you’re currently binge-watching. Continue to chat to them on a certain issue if you typically do.

When working from home, these small encounters might help you maintain your work-life balance.

Why Do Our Brains Require Sleep?

We spend around one-third of our lifetimes sleeping. Sleeping is as crucial to our bodies as having to eat, drink, and breath, and it is critical for sustaining excellent mental and physiological wellness Sleep allows us to recuperate from both mental and physical effort.

Sleep and health are inextricably linked; sleep deprivation increases the likelihood of poor health, and poor health makes it more difficult to sleep. Sleep problems are also one of the earliest symptoms of a health issue. Anxiety and depression, for example, are common mental health issues that are frequently underlying sleep disorders.

Anxiety might lead your mind to rush, making it difficult to sleep. Oversleeping can result from depression, which might cause you to sleep late or sleep a lot throughout the day. If you have disturbing thoughts, it might also induce sleeplessness. Nightmares and night terrors can be caused by post-traumatic stress disorder (PTSD).

These may cause you to wake up and/or make you apprehensive about going asleep. Mania might cause you to feel exhilarated or energised, and you may not feel exhausted or desire to sleep. You may also experience obsessive thoughts that make it difficult to sleep. Medication might cause adverse effects such as sleeplessness, nightmares, and excessive sleep. Sleep issues might also occur after you stop taking your medicine.

We can all gain from bettering our sleeping habits. For most of us, it may simply be a matter of adopting little lifestyle or mindset changes to aid us sleep better. Insomnia (loss of sleep or poor quality sleep) or other sleep issues affect up to one-third of the population.These can have an impact on our mood, energy, and concentration levels, as well as our capacity to stay awake and perform at work during the day.

What factors might contribute to sleep issues?

There are several factors that might influence our sleep. They are as follows:

  • tension or anxiety
  • a change in the sound levels or temperature of your bedroom 
  • a changed schedule, for instance, due to jet lag
  • excessive drinking of  coffee or alcohol
  • consecutive shifts
  • medical or psychiatric issues
  • adverse effects of medications

How to get better sleep?

Often, simple practises might help you sleep better. If they don’t help, talk to your doctor about additional options, especially because sleep disorders might be an indicator of other health concerns.

There are four basic things to think about if you want to recover from a spell of bad sleep:

Health

We know that bad health has an impact on sleep and vice versa. Sleep issues are frequently associated with mental health issues such as sadness and anxiety. It is critical to treat any health problems, for both physical symptoms as well as for any anxieties that may keep you up.

Environment

It is vital to sleep in a comfortable environment, and the bedroom and bed should be the primary areas you connect with sleep. Viewing TV shows playing on your smartphones or other devices, and snacking in bed, especially, all can have an impact on the nature of our sleep. Temperature, excessive noise, and lighting all have an impact on our sleep.

Attitude

It is easy to fall asleep when we can relax and let go of our worries. We’ve all experienced nights wherein we stayed awake and worried. We should attempt to unwind, be less stressed, and calm before going to bed. This might be more difficult than ever these days, but breathing exercises, a hot bath, or meditation can help.

Lifestyle

What you consume might have an impact on your sleep. Caffeine and other stimulants can make it difficult to sleep, and a large or heavy meal close to night can make sleep unpleasant. While alcohol may appear to help you fall asleep, it really lowers the quality of your sleep later on. Exercising during the day is also beneficial to sleep, but because it generates adrenaline, exercising in the evening, however, may be less beneficial.

What Is Ikigai?

Ikigai (ee-key-guy) is a Japanese notion that combines the words iki, which means “alive” or “life,” and gai, which means “benefit” or “value.” When these phrases are combined, they indicate something which provides your life value, significance, or goal.

The notion of ikigai is claimed to have originated from traditional Japanese medicine’s core health and wellness concepts. According to this medical tradition, one’s physiological well-being is influenced by one’s mental wellbeing and perception of meaning in life

Explanations of ikigai are frequently associated with components of social identity, such as job and family life, but it is also explained as something more. It is the concept of finding meaning in all you are doing in life. Interests, relationships, public service and traveling all contribute to your ikigai.

Ikigai is frequently connected with a Venn diagram depicting the points where the following elements overlap:

  • What you love
  • What you are good at
  • What the world needs
  • What you can be paid for

THE DIFFERENT SPHERES OF IKIGAI

WHAT YOU LOVE

This sphere contains everything we do or encounter in life that offers us the most joy and helps us feel the most lively and satisfied. What matters is that we give ourselves permission to think very carefully as to what we enjoy, without regard for whether we are excellent at it, whether the world needs it, or if we can be paid to do it.

WHAT ARE YOU GOOD AT

This sphere contains whatever you are exceptionally great at, such as abilities you’ve learned, interests you’ve pursued, talents you’ve demonstrated since a young age, and so on. It’s possible that you’re excellent at something. This category includes skills or capabilities, regardless of if you are passionate about them, if the world needs them, or if you can be compensated for them.

WHAT THE WORLD NEEDS

The “world” here could refer to mankind overall, a local group with whom you are in contact, or somewhere in between. Whatever the world requires may be established based on your perceptions or the requirements voiced by others. Outside one’s own needs, this area of ikigai links most directly with other people and doing good for others.

WHAT YOU CAN BE PAID FOR

This domain of the diagram also alludes to the world or society as a whole, because it involves what somebody else is prepared to pay you for. Whether you can get compensated for your interests or skills is determined by circumstances such as the condition of the economy, the demand for your passions/talents, and so on.

A “balance point” in this ikigai diagram would thus include something that you are passionate about, are also skilled at, that perhaps the world really needs currently, and for which you will get paid.

IN PURSUIT OF A PURPOSE

Everybody, according to the Japanese culture, possesses ikigai. It denotes the worth that one discovers in their life or the things which make one feel as though their life is worthwhile. It pertains to both mental and spiritual situations that give one the impression that their existence has meaning.

What particularly appeals to me about ikigai is its interchangeability. It is unique to each individual and recognises that the concept of “happy” is really rather complex. Ikigai, as an idea, can grow alongside you. If one route of purpose is no longer available, you may adapt, shift, and follow other pursuits with purpose. This is accommodated by Ikigai.

Even though the present really doesn’t seem right, if you do not feel genuinely valued in your current condition but have a great desire to strive towards, you will have discovered your ikigai.

We frequently measure ourselves to everyone else, and when people around us appear to be doing better than us, we might feel like losers We soon overlook what we’re aiming for and we reject our current journey. This is where I believe ikigai may truly help. When we follow the concepts of ikigai, we are brought back to ourselves, towards our own purposes, and to the road we are taking to get there. Ikigai is just as much about adjustments, difficulties, and blunders as it is about achieving the “ideal” goal of a contented existence.

The concept in itself is not innovative or revolutionary, but it’s worth remembering.

The Impact of Music: Can It Help Your Health?

It’s difficult to discover anyone who doesn’t have a special bond to music. Even though you can’t hold a tune or play a musical instrument, you can certainly draw up a list of songs that bring back nice memories and lift your mood. Doctors have traditionally played their favourite tunes in the surgery room to reduce tension, and bringing music to patients has been related to better clinical outcome.

Music has the ability to evoke any feeling imaginable. It can lift us to unfathomable heights, soothe us in our sadness or loneliness, helps us in expressing our anger or irritation in a non-harmful way, gets our bodies going, and provides peace and serenity to our souls. Music has the ability to boost our health and well-being, which adds to its greatness.Music therapy has been more important in many aspects of recovery over the last few decades.

What precisely is music therapy?

Music therapy is a psychological approach that employs music’s inherently mood-lifting characteristics to assist people in improving their mental health and general health. It is a goal-oriented treatment which may include music creation, songwriting, singing, dancing, hearing music and analyzing music. Music therapy affects the body, mind, and soul. It  may divert the mind, slows down the rhythms of the body, and affect our mood, both of which can impact our actions.

This method of therapy may be beneficial for those suffering from anxiety and depression, as well as improving the quality of life for those suffering from physical ailments. Anybody can participate in music therapy; you wouldn’t need knowledge of music to benefit from it. 

Music therapy treatments are planned with the patient’s general wellbeing, communications skills, cognitive capabilities, psychological well-being, and hobbies in mind.

Types of Music Therapy

Music therapy is an evolving process in which patients participate in the creation of music, or a passive one in which patients hear to or respond to music. Certain therapists may employ a hybrid strategy that includes both active as well as passive musical engagement.

There are many recognized techniques in music therapy, such as:

Analytical music therapy: Analytical music therapy enables you to communicate your unconscious ideas through an improvised musical “conversation” such as singing or playing an instrument, which you may then ponder upon and analyse with your therapist.

Benenzon music therapy: This method integrates some psychoanalytic principles with the process of producing music. The quest for your “musical sound identification,” which defines the exterior sound that most closely fits your interior psychological condition, is part of Benenzon music therapy.

Cognitive behavioural music therapy (CBMT): It blends cognitive behavioural therapy (CBT) with music. Music is utilised in CBMT to encourage certain behaviours and alter others. This method is planned rather than improvised, and it may involve having to listen to music performing, singing, or playing a musical instrument.

Community music therapy: This style focuses on utilising music to support transformation on a group level. It is carried out in a group environment and necessitates a great degree of participation from each participant.

Vocal psychotherapy: In this approach, you engage with your thoughts and desires by using numerous vocal exercises, natural sounds, and breathing techniques. This exercise is intended to help you get in touch with yourself more deeply.

The Advantages of Music Therapy

Because music therapy can be extensively customised, it is appropriate for people of all ages—even very young toddlers can gain from it. It is also adaptable and beneficial to persons with varying degrees of musical expertise as well as varied mental or physical health issues.

Music therapy can stimulate brain areas that regulate memories, feelings, mobility, sensory relay, some autonomic activities, decision-making, and rewards. It can help children and young people with developmental and/or learning impairments enhance their motor skills and improve their communication.

Overall, music therapy has been shown to promote good emotions such as relaxation, happiness, emotional closeness, optimism, and confidence.

How To Practice Mindfulness In Your Everyday Life

The word “mindfulness” is talked about a lot lately, but really what exactly does it necessarily imply? Its origins may be traced back to Buddhist and Hindu beliefs, and it arose from the concepts of enlightenment and nirvana. It is defined as the practise of mindfulness and health of the body, mind, and soul. It is wellness in the sense that it extends beyond eating well and exercising; mental wellbeing, inner peace, sexual health, and so forth.

Everything seems to be quicker, noisier, and ruder nowadays. Everyone around us appears anxious and distracted, their eyes locked to their phones. In this fast-paced world, adopting mindfulness techniques on a regular basis may appear to be a difficult job, but it isn’t as far-fetched as it may appear.

Merely checking in with yourself for 10 seconds may educate us to gain clarity of body and mind, increase productivity all through the day, and empower us to take some responsibility for our mental health. Life might be difficult, but there is never too much happening on to treating yourself as a buddy to keep in touch with during the day.

Here are some ways to practice mindfulness in your everyday life:

Self-care is crucial

Self-care is a means of caring for oneself in the most fundamental ways: allowing yourself to recharge and loving yourself as you would a loved one. Everybody’s experience with mindfulness and mental clarity will differ. It could be meditation, exercising, getting a massage, writing, tidying, or something else.

This idea can also change depending on whether you are an introvert or extrovert. Knowing yourself, your tastes and preferences, and from where you draw your energy is a good first step in treating yourself as a friend.

Spend time with people who are driven and goal-oriented

Whenever it comes to becoming more conscious of your own emotional magnitude, aligning yourself with individuals who value similar habits is a wonderful place to start. Whether that’s around friends, family, or coworkers, the individuals you spend your time with have a greater effect on your everyday routines than you think. Trying to make mental check-ins a goal begins with you, but it can be a tough goal to achieve on your own.

Living mindfully benefits people near you as well as your loved ones. People can gain from exposure to this attitude if you regard yourself with care. Your good energy will wear off on them, regardless of whether they like it or not, and supply them with the compassion, love, and understanding they need.

Improve your work-life balance

When attempting to enhance your job performance, it is natural to get overly focused on your work and ignore your personal life. It is important to understand that you can seldom do better on the job if the other side is in disarray. You will feel anxious, and it will be difficult to concentrate on your task. A healthy work-life balance reduces stress and contributes to the development of a well-rounded individual.

Remember to include your personal hobbies and interests. Maintain a social life so that you have someone to share your trip with. In addition, expand or start a pastime. Taking care of plants, for example, is a fantastic way of spending time off from work. Being surrounded by nature is beneficial because it soothes the mind and stimulates creativity.

At Least 10 Minutes Every Day, Take a breath, Relax, and Repeat

Setting an alarm, pausing whatever I’m working on, closing my eyes, taking calm breaths, and using this time to really think about three things I’m thankful for on that particular day has been useful beginner-level mindfulness practices that I’ve done (and liked) in the past. It helps me to check in with myself, promotes clarity of mind, and generates a pleasant environment.

Regardless of what your views are, prayer may be a powerful technique for centering yourself, reducing stress, and assisting you in relinquishing control over things you can’t influence. It is comparable to meditation in that it demands a similar state of mind.

How To Stop The Habit Of Negative Thinking

The further we let ourselves think negatively then the more we will think negatively and it will become all the more difficult to stop that thought pattern. However, thinking positively all the time is not the answer to defeating negative thinking. It is plausible to have fewer negative thoughts and reinterpret those thoughts in a more rational way.

The way to control negative thinking so that it would not become a bad attitude about life is to understand that negative, cynical, or disparaging thoughts are common among most individuals. Being harsh on oneself isn’t the answer, and neither is finding a good response to every negative thought. If you’ve had a bad day, you can state that it was a tough day. If you have a disagreement with somebody, you could be correct in believing that they have been treating you unfairly. We don’t have to make negative ideas unacceptably common.

But, if you realise that perhaps the majority of your recent thinking has been pessimistic and it is proving to be increasingly difficult to remain cheerful or positive, it may be time to attempt to put your thoughts into balance. You surely wouldn’t want to sour every scenario by dwelling on the negative attributes. If we let negative thoughts overwhelm us, we may find it more difficult to relax, be nice to others, and be appreciative of our life experiences.

Here are some ideas to help you keep negative thoughts under control:

Allow negative thoughts to come and go

Let yourself think negatively. Resist from retorting that you must not think that way. Recognize the notion, and then just let it go. Your thoughts do not represent you or your situation. Many individuals consider their thoughts as balloons that drift away as quickly as they are formed. You don’t really have to give every thought equal value or allow it to determine every prospective circumstance.

Be actively involved in your expression of appreciation

Whatever type of day you’re experiencing, make some time to reflect on some things you’re grateful for. It could be as simple as the cup of coffee you’re sipping or the fact that it’s Friday. If you practise gratitude even when you’re not struggling, then you will be able to recall what it was you were appreciative for when things go tough.

Avoid thinking in terms of all or nothing

Extreme thinking inhibits us from dealing with each circumstance on its own terms. The constant use of terms like “never” and “always” makes it difficult for us to understand that things change with time and that we really do not wish to foresee the future. Rather, use terms like “frequently” or “sometimes.”

Keep your expectations in check

We frequently anticipate situations to go a certain way and sometimes they don’t. We are then dissatisfied, which is quite natural. Which is why we should avoid placing too many precise expectations on a particular type of result that we cannot foresee. We don’t know whether or not relationships will pan out the way in which we want them to. We can’t be sure whether a job will be a good fit for us or not. Everything might appear to be going smoothly before something unexpected happens. When we have preconceptions about just how things are going to turn out, we are much less equipped for surprises.

Letting ourselves experience all of our emotions without turning them away ensures that even if we are dissatisfied, we understand everything will turn out just fine. We can withstand a circumstance even though we are upset, unhappy, or dubious about it. Allow your ideas to linger and be deliberate in appreciating the good in your life. You’ll find that you can manage anything and that your negativity now seems to be under control.

We all have unpleasant thoughts from time to time. We’re having an awful day, and it seems like the entire universe is conspiring against us. We start believing that everything is more difficult for us, that life is unjust, or that other people do not even have our best interests at heart.

The further we let ourselves think negatively then the more we will think negatively and it will become all the more difficult to stop that thought pattern. However, thinking positively all the time is not the answer to defeating negative thinking. It is plausible to have fewer negative thoughts and reinterpret those thoughts in a more rational way.

The way to control negative thinking so that it would not become a bad attitude about life is to understand that negative, cynical, or disparaging thoughts are common among most individuals. Being harsh on oneself isn’t the answer, and neither is finding a good response to every negative thought. If you’ve had a bad day, you can state that it was a tough day. If you have a disagreement with somebody, you could be correct in believing that they have been treating you unfairly. We don’t have to make negative ideas unacceptably common.

But, if you realise that perhaps the majority of your recent thinking has been pessimistic and it is proving to be increasingly difficult to remain cheerful or positive, it may be time to attempt to put your thoughts into balance. You surely wouldn’t want to sour every scenario by dwelling on the negative attributes. If we let negative thoughts overwhelm us, we may find it more difficult to relax, be nice to others, and be appreciative of our life experiences.

Here are some ideas to help you keep negative thoughts under control:

Allow negative thoughts to come and go

Let yourself think negatively. Resist from retorting that you must not think that way. Recognize the notion, and then just let it go. Your thoughts do not represent you or your situation. Many individuals consider their thoughts as balloons that drift away as quickly as they are formed. You don’t really have to give every thought equal value or allow it to determine every prospective circumstance.

Be actively involved in your expression of appreciation

Whatever type of day you’re experiencing, make some time to reflect on some things you’re grateful for. It could be as simple as the cup of coffee you’re sipping or the fact that it’s Friday. If you practise gratitude even when you’re not struggling, then you will be able to recall what it was you were appreciative for when things go tough.

Avoid thinking in terms of all or nothing

Extreme thinking inhibits us from dealing with each circumstance on its own terms. The constant use of terms like “never” and “always” makes it difficult for us to understand that things change with time and that we really do not wish to foresee the future. Rather, use terms like “frequently” or “sometimes.”

Keep your expectations in check

We frequently anticipate situations to go a certain way and sometimes they don’t. We are then dissatisfied, which is quite natural. Which is why we should avoid placing too many precise expectations on a particular type of result that we cannot foresee. We don’t know whether or not relationships will pan out the way in which we want them to. We can’t be sure whether a job will be a good fit for us or not. Everything might appear to be going smoothly before something unexpected happens. When we have preconceptions about just how things are going to turn out, we are much less equipped for surprises.

Letting ourselves experience all of our emotions without turning them away ensures that even if we are dissatisfied, we understand everything will turn out just fine. We can withstand a circumstance even though we are upset, unhappy, or dubious about it. Allow your ideas to linger and be deliberate in appreciating the good in your life. You’ll find that you can manage anything and that your negativity now seems to be under control.

What Are Superfoods?

Superfoods are food items that are considered to be highly nutritious and hence beneficial to one’s health. They are primarily plant-based, however some include fish and dairy. Blueberries, salmon, kale, and acai are some of the few foods that have earned the “superfood” moniker. Nevertheless, there are no hard and fast rules for defining what is or isn’t a superfood.

Superfoods include a wide range of nutrients, including antioxidants, that are considered to protect against cancer. They also include good fats, that are considered to protect one against heart disease; fibre, that is believed to reduce diabetes and digestive issues; and phytochemicals, that are the compounds in plants that give plants their vivid colours and aromas and have various health advantages.

Consuming nutrient-dense foods (such as several so-called superfoods) is unquestionably beneficial. The best approach to a balanced diet, however, is to eat a variety of healthy foods in the appropriate proportions.

Some of the most common superfoods are:

BERRIES

Berries’ greater flavonoid content have been found to reduce the chances of a heart attack.  Acai berries, blueberries, raspberries, tart cherries, cranberries, and goji berries are some of the most well-known superfood berries. 

Acai berries are tiny, dark purple berries native to South America. They include 19 amino acids as well as several antioxidants. Blueberries have a high fibre, manganese, and vitamin K content. Cranberries include a flavonoid which helps reduce the incidence of urinary tract infection. Goji berries are a tiny red fruit originating from Asia that is strong in vitamin C and E, as well as a variety of flavonoids. These are commonly used in Eastern medicine for treating diabetes and hypertension as well as to promote the health of the eyes, liver, and kidneys.

SOY

Soybeans contain a high amount of isoflavones, a kind of phytochemical. Phytochemicals are substances which are naturally found in plants. According to some studies, isoflavones in soy assist in lowering the quantity of bad cholesterol in the blood.

Soy has been demonstrated in a few trials to help reduce age-related dementia. Soy isoflavones may help decrease bone degeneration and enhance bone mineral density following menopause, in addition to alleviating menstrual pain.

TEA

Tea has minimal calories, aids in water absorption, and is high in antioxidants. Catechins, which are powerful antioxidants found predominantly in green tea, have anti-inflammatory and anti-carcinogenic effects. According to one study, both green and white tea decreased stress levels, with white tea having an even larger effect. Green tea could possibly possess anti-arthritic properties due to its ability to reduce general inflammation.

LEAFY GREENS

Superfood leafy greens include kale, spinach, Swiss chard, beet greens, and collard greens. These foods tend to be high in vitamin A, C, E, and K, as well as several B vitamins. Carotenoids, iron, magnesium, potassium, and calcium are also abundant in leafy greens.

Kale and other leafy greens are rich in fibre and water content, which aid in constipation prevention and encourage regularity as well as a healthier intestinal system.

SALMON

Salmon and other fatty fish, such as trout and herring, have high omega-3 fatty acid content, which can reduce the risk of irregular heartbeats, lower cholesterol, and prevent the formation of arterial plaque.

DARK CHOCOLATE

Dark chocolate contains a high concentration of flavonoids, according to research. Flavonoids have antioxidant properties, can actually reduce the risk of  coronary heart disease and some forms of cancer, and therefore can enhance the immune system. Cacao powder is the ingredient in chocolate that is mainly responsible for these properties.

WINE AND GRAPES

Resveratrol, a polyphenol contained in wines which has earned itself the moniker “heart healthy,” is found in the skins of red grapes. Several studies have suggested that resveratrol can help prevent diabetic neuropathy and retinopathy. Resveratrol has also been proven to be useful in the treatment of Alzheimer’s disease, the alleviation of menopausal symptoms, and the improvement of blood sugar regulation. Nevertheless, large-scale human-subject research is still needed to validate these conclusions.

Although wine contains antioxidants, remember that munching on grapes provides the very same benefits as well as added fibre.

Brazilian economy is in a “jobless recovery” following a spike in inflation

According to a Reuters poll, the Brazilian economy will continue to experience a so-called “jobless recovery” following this year’s inflation spike, while forecasts for recovery in Mexico appear stronger amid concerns about a possibly tougher monetary policy in the United States.

On the outside, Brazil’s macroeconomic picture appears to have improved as consumers shake off the COVID-19 epidemic, firms experience a resurgence of M&A activity, and the agriculture industry flourishes on huge international demand. Recent increases in GDP estimates, however, are at conflict with a number of issues. Rising inflation, which is presently the major topic, is expected to be followed by consistently high levels of joblessness into next year’s national elections in Brazil.

Because the economy will need some more time to reabsorb people and restore jobs, average unemployment is estimated to stay in the double digits this year, reaching around 13.6 percent. The rising unemployment rate will restrain services inflation, which accounts for nearly 40% of the headline figure.

According to the median estimate of 20 economists surveyed between July 5 and July 13, Brazil’s average jobless rate for 2021 was projected at a record 14.2 percent in the Reuters survey. This is in contrast to a large increase in GDP estimates.

According to a larger group of 40 respondents, Latin America’s No. 1 economy is expected to grow 5.1 percent in 2021, considerably above the relatively moderate 3.2 percent growth rate recorded in April’s survey. Inflation forecasts have also risen, reaching 6.5 percent from 5.1 percent in the previous quarter.

Many Brazilians have lost their livelihoods as a result of the virus. Many also point the finger to President Jair Bolsonaro’s pro-business stance. Other figures suggest robust employment creation, according to the government.

Bolsonaro and his expected opponent, former center-left President Luiz Inacio Lula da Silva, have not formally announced their candidacies yet, despite the fact that the 2022 presidential election remains just a year away.

President Andres Manuel Lopez Obrador of Mexico, however, looks to be on a more solid foundation than his Brazilian counterpart. Although both are embroiled in corruption allegations, Lopez Obrador is under far less scrutiny. Similarly, Mexico’s economy is getting better, with stronger growth and relatively low inflation than that of Brazil. Mexico’s GDP and consumer pricing are anticipated to grow 5.9 percent and 5.1 percent this year, respectfully, compared to 4.7 percent and 3.9 percent in the April survey.

Mexicans are keeping a very close eye on the Federal Reserve of the United States’ intention to gradually phase off its massive assistance. Thus far, this has been welcomed positively from across the border, instead of as a hindrance to financial movements.

In contrast to a drop in Brazil’s anticipated growth in 2022 to 2.2 percent from 2.3 percent, the study predicts Mexico’s GDP would increase 2.9 percent next year, up from 2.5 percent in April.

Analysts at BBVA Mexico said in a statement that they have raised their 2022 GDP projection to 3.0 percent from 2.8 percent due to a better investment picture. This increase will most probably encourage formal private employment to return to pre-pandemic levels in 1Q22.”

Have you been struggling from social media anxiety?

Maybe you may have been a modest social media user prior to the lockdown, but do you find yourself hooked to your phone, browsing Instagram and Facebook constantly for updates and seeking out on Whatsapp for news or a connection because of the COVID-19 issue swept over our lives? You could be struggling from social media stress without realising it.

First and foremost, recognise that this is an unusual reaction to an unprecedented circumstance. The overwhelming bulk of us have rarely been subjected to a pandemic, let alone one which necessitates such restraint. Our brain wants to make any sense of the confusion — it’s a natural human need — and we do it by gathering more and more content; therefore, the constant browsing on social media platforms.

It’s a method of relieving stress. Many make use of social media to relieve the psychological stress that has built up. People are anxious because the future appears to be ambiguous right now. It is not anxiousness with a specific objective in mind. It is a dispersed anxiousness caused by uncertainty. This type of anxiety requires a continual diversion in order to be kept under control.

As a result, we resort to social media because of its addictive qualities of providing something which captures our interest every few moments, every time we browse.

How does it affect us?

What began as a diversion strategy has evolved into a vicious mood loop in which all information, fact and fiction, serves to increase our anxiety, resulting in mood swings and irritation. It has been thoroughly investigated in study, which discovered that excessive media use dramatically increased social media anxiety and tiredness, which subsequently resulted in heightened stress.

What can we do to avoid feeling anxious as a result of social media?

  1. To combat FOMO, do this test: turn off your phone for two hours. Sure, you will have the want to glance at it every few moments, but resist. We don’t actually lose out on much by avoiding social media for a few hours, but it seems like we do since we are constantly overwhelmed with incoming news at all times.Our minds are constructed by nature to filter material so that we may apply selective attention; nevertheless, we are currently eroding that filter, that may have long-term consequences for cognitive performance.
  1. Recognize and accept your addiction. There is no point in denying that you may be hooked to social media since that is how it is built. You’re not the only one. Accepting, on the other hand, is the very first step towards reclaiming control. Remind yourself that this is a ‘fix’ every time you go for the phone. 
  1. Encourage surfing. Our impulses, especially the ones that cause us to pick up our phones, occur in waves, with each wave ranging around 20-30 minutes, regardless of whether we indulge in it or not. When you sense the need to indulge in these kind of activity, you may feel powerless if you don’t, but remember that the impulse will fade away.

When we are deprived of exterior stimuli such as socialising, commuting to work and vacationing, it is normal to resort to social media for enjoyment. But keep an eye on whether you’re just using or allowing it to dominate you.

Tips For Acing An Online Interview

Online interviews are now becoming the standard as businesses continue to adapt to grow Due to the extreme extraordinary changes brought about by the COVID-19 epidemic, employers have turned to online interviewing technologies and video conferencing programs like as Zoom, Google Meet, and Skype, among many others, to assess potential employees in a timely and cost-effective fashion.

Appearing for an online interview might be intimidating for several prospective candidates, particularly first-timers. As a result, I’ve compiled a list of some suggestions that will not only enable you put your best foot forward but will also put you on the road to success, even though you might be thousands of miles away.

1. Before you begin, check your devices and wifi service

Remember to test your wifi connection a few hours before your virtual interview to confirm that it is stable. Have such a PC that satisfies all of the technical requirements. Test your webcam, audio, and headset well before the interview as well.A bad internet service results in delayed videos and distorted audio, which could become a deal breaker. As a result, make all required preparations to guarantee that the internet can provide high-quality video.

2. Set the tone and keep interruptions to a minimum

If you struggle with your laptop or alter your posture throughout the interview, the company will have reasons to question your candidacy since you may appear unprepared. To prevent making such an impression, plan ahead of time by selecting a location with adequate illumination. A bare wall in the background will assist you in being the main focus of the dialogue.

Next, aim your camera at or somewhat around eye level for the best possible eye contact. If you don’t have a laptop stand, then set it on top of a stack of books. To prevent seeming washed out, keep the light in front of you. Reduce clutter from the area and clean it up to make it appear more orderly.

3. Dress professionally

Because a virtual interview doesn’t really imply that it is not genuine, be dressed as you might for an in-person interview. Formal wear demonstrates your seriousness about the job and aids in the establishment of a positive connection with your recruiter. Choose professional or business casual clothes, such as button-down shirts and blazers. Furthermore, avoid any bright colours or distracting designs to prevent drawing your interviewer’s focus away from you.

4. Switch off or silence your phone’s notifications

The pre-interview protocol requires (and it should go without saying) that you should switch off your phone alerts before going online. Log out of any social media or messaging platforms that could send notifications to the laptop. Websites with auto-play music or video should be closed. 

Lock your windows to block out any sirens or traffic horns. Switch off the television. Well before the online interview, evaluate your surroundings and eliminate any possible interruptions. But, if they occur, don’t be alarmed; instead, accept them with grace.

5. Keep your body language professional

You could express your enthusiasm and confidence via nonverbal communication, such as body language. Retain good body position and establish good eye contact to appear attentive. 

Begin with the virtual greeting – say hello and face into the webcam to smile and nod confidently and warmly. According to research, interviewers are much more likely to recall what a prospect said if they keep eye contact throughout the interview. Similarly, whenever the individual has completed speaking, you can use a visual indication such as nodding to indicate that you understood them.

6. Also have backup plan in hand

Whenever a technical error occurs during a video conference, everyone can see. Oftentimes, even after doing all that was possible, a connectivity problem might still arise. As a result, have a fallback option ready just in case the video software fails or the wifi goes down. If the internet goes down on you, you may ask to do a classic telephone interview. Furthermore, if you face technical difficulties such as a stuck video or echoing audio, you could also politely request the interviewer to repeat anything you might have missed.

7. Keep in touch

A timely follow-up might allow you to market yourself and discuss topics you may have missed during the interview. It’s a good gesture to send a brief follow-up email to the recruiter, reinforcing your enthusiasm by thanking them for their time.