Using Stoicism To Overcome Mental Stress

By Conqueror Team

Stoicism’s purpose is to achieve inner peace by conquering misfortune, exercising self-control, being cognizant of our impulses, and recognising that our lives are, in reality, extremely brief and that we have a choice in how we respond to adversity.

Because it is so applicable to modern life, Stoicism, while being an ancient philosophy, is regaining interest. It focuses on introspection in relation to two key issues. How can we lead a happy and full life is the first question. How can we become better humans?

Think for a moment about an issue in your life, a concern you have, or anything that makes you anxious right now. Now, according to the Stoics, issues in life like these can only be classified into one of three categories, so each category will then dictate how you should approach the issue. 

The first category is; things over which you have complete control including how you react to a situation, what you do or say, and how you think about an event. For example, you can either tell someone a lie or the truth.

Things that are beyond your control include the weather, your chance of getting into a car accident, your country of birth, etc.

Grey areas and events that you can steer or influence, but not completely, fall under the category of things you only have partial control over.

According to stoicism, you have the ability to swap out unhealthy thoughts with positive ones. In other words, if you change your thinking, you can also alter your feelings and perspective on the world.

The anxious mind may find this difficult to accept because it craves control over everything, but by attempting to change other people and circumstances, you suffer as a slave of events, enabling them to determine how you perceive yourself and the world around you. You can find some serenity in letting go of all else if you can instead concentrate on your ideas, ideals, and behaviours.

“Wild animals run from the dangers they actually see, and once they have escaped they worry no more. We however are tormented alike by what is past and what is to come. A number of our blessings do us harm, for memory brings back the agony of fear while foresight brings it on prematurely. No one confines his unhappiness to the present.” – Seneca

You are aware that worrying won’t make your troubles go away or affect the result. It merely makes things worse and makes you experience the terrifying circumstance twice: first in your mind and then in real life. In contrast, you may calm your mind and lessen pain if you can return your focus to the present moment (via mindfulness exercises).

When you’re stressed and worried about the future, whether it’s a job presentation, a sick parent, or the future of our planet, ask yourself this question: “Is this in my control?” If so, concentrate on what you can do to manage the circumstance. If not, simply let it go. Return to the present moment and remember that, while you cannot control everything that happens in life, you can choose how you respond to it. This modest Stoic practice might eventually lead to a transformation from pain and struggle to compassion and tranquilly.

When Depression Is Getting Out of Hand

By Conqueror Team

Everyone has bad days when they are exhausted, irritated, and depressed. It’s natural to feel unhappy in response to painful life events, loss, or changes, but these feelings can linger for a long time if left ignored, making it difficult to get through each day.

Depression affects practically every aspect of your life, interfering with how you think, feel, and perform daily tasks from sleeping, working to socialising.

Although important life events can impact some people’s despair, the truth is that depression can strike anyone at any time with no cause or warning. In reality, depression is one of the most frequent mood disorders, affecting 8.7% of women and 5.3% of men each year. According to research, genetics, biology, environment, and psychology can all have a part in depression.

It’s crucial to remember that depression can range from moderate to severe, but even mild episodes should be addressed seriously. Depression is not only a “poor mood” or something that can be “snapped out of,” but it is very curable.

If you have severe depression, you will most likely notice the following symptoms:

  • Hopelessness
  • Sadness
  • A pessimistic perspective or catastrophic thinking
  • A sense of shame, remorse, or worthlessness
  • A feeling of numbness
  • Difficulties with attention or memory
  • Suicidal thoughts

Suicide is a genuine threat to those of us who are severely depressed. Some suicides go unreported because they are mislabelled as accidents, drug overdoses, or shootings. Up to 15% of adults with untreated depression will commit suicide.

Be mindful that suicidal behaviour is frequently impulsive. Remove any weapons, medicines, or other potential means of self-harm. Ask a trusted individual to keep a gun or other weapon away from you. Get rid of unused pills by putting them in a bag with cat litter or dirt and throwing the entire package away. By removing such items from your environment, you may gain valuable time to resist a suicide inclination and consider alternate ways to cope with your grief.

If you see any of these significant depression signs in yourself or someone you care about, seek treatment immediately. According to the APA, major depression is a fairly curable condition in most people, with a wide range of drugs and therapies that have been demonstrated to help. Check out our online course on how to take care of your memory and other memory loss-related illnesses. Click here to get started.

Warm Water Bathing To Reduce Mental Stress

by Tonny Wandella

A decent bath may be considered a small luxury now and then, but it actually has scientifically established benefits for your mental health.  Hot baths are also thought to be particularly transformational since they warm us up. Increased body temperature at night aids in the synchronisation of our natural circadian rhythms, resulting in enhanced sleep patterns, quality of sleep, and general well-being.

There are also other substances you may use to assist reduce tension even more and produce a more relaxing experience during bathing. There are an endless number of combinations and methods to help you relax and unwind, from using Epsom salt for anxiety to making a bath salt recipe with dead sea salt.

Taking a bath has been shown in studies to stimulate your parasympathetic nervous system, which is the part of your body necessary for relaxation. As your nervous system adjusts to the warming impact of the water surrounding you, you start to feel less stressed. A bath can actually compel your body to adjust how it handles anxiety if you are feeling anxious.

A warm bath could also help with breathing. The warmth of the water and the pressure on your chest expand your lung capacity and oxygen intake. Passive heating, such as spending time in a sauna, has been demonstrated in a growing body of studies to reduce the chance of having a heart attack, improve blood sugar control, and even assist lower blood pressure.

Many patients with chronic conditions experience depression and despair. Hot baths can bring physical comfort and contentment, as well as help alleviate the melancholy associated with chronic pain. This is because a warm bath can even help with the discomfort and pain of tight muscles, strains, sprains, and osteoarthritis.

As you can see, bathing is more than simply a way to keep ourselves clean; it can also help us reduce our mental and physical stress. Other useful techniques for being mentally sharp and at ease can be found in our online course. To get started, simply click here.

How To Help Someone with Memory Loss

by Conqueror Team

Caring for somebody with memory loss is a trying experience for the patient’s family and friends. Memory issues can make it difficult for older persons to remember cherished moments, as well as make practical, day-to-day duties such as adhering to medication regimes and making appointments difficult. A family caregiver must learn as much as possible about their loved one’s situation in order to provide the proper level of support.

People frequently link dementia and Alzheimer’s disease with cognitive disorders associated with memory loss. While these are prevalent culprits, there are a few more possibilities to examine, like Huntington’s disease or Creutzfeldt-Jakob’s disease.

The capacity to feel confident and autonomous is critical for a person suffering from dementia or memory loss. The inability to recall crucial — or even little — information might damage an older adult’s belief in themselves, necessitating intrusive outside aid. Even when family members or friends provide care, the experience can damage relationships.

Here are some ways for making your loved one more comfortable.

Maintain calm and consistency

Dementia may be a frustrating experience for both the individual suffering from it and the family and friends who care for them. Crying, yelling, and angry outbursts are typical, so be prepared to deal with those emotions. The best thing to do is to remain calm. Allow the person room and be mindful of how they are feeling.

Collaborate and seek out community

As previously said, independence is critical for older persons. And while their cognitive state could mean they are no longer able to accomplish some of the things they used to do, you can still make sure that they feel part of the process. Invite them to participate in discussions about how their case should be handled. Allow them to tell you what techniques they are comfortable with and, to the extent possible, follow their wishes.

Learn as much as you can

One of the most critical initial actions is to research the specific ailment afflicting your loved one. Varied varieties of dementia have different causes, symptoms, and treatment techniques, and understanding that information can help you plan your strategy. Knowing that Alzheimer’s disease can cause a loss of balance, for example, may explain why your loved one appears apprehensive when walking around in public.

It is never easy to watch a loved one suffer from memory loss. Family caregivers, with the proper education and support, can be a huge assistance. However, not everyone is able to provide that care on their own. Sometimes you will need professional help. Our online course has been equipped with nuggets to help your loved one get much better. It also equips you with how to help them along the way. Click here to start now.

Proven Mind-Stimulating Tips for Seniors

Similar to how exercise benefits your physical health, brain exercises help your mental health by enhancing your memory and analytical abilities. Better still, it’s never too late to start working out your most crucial muscle. Continue reading for these simple techniques to sharpen your mind.

Write frequently

Writing helps to strengthen working memory and communication skills. Ultimately, it makes no difference what you write because simply expressing yourself will increase brain activity.

Play an instrument or listen to music

Listening to or performing music is enjoyable for many people, but it also enhances memory performance in older adults, according to a 2019 study published in the journal Frontiers in Psychology. Thanks to versatile platforms and technology, finding your favourite tunes or learning to read or play music is easier than ever.

Learning a foreign language

Even if you don’t intend to travel internationally, learning a new language can be advantageous. According to a review of numerous research published in the journal Frontiers in Human Neuroscience, it enhances cognitive functioning in older persons. Duolingo and Babble are both enjoyable and effective virtual language learning tools.

Get lots of rest.                                   

Sleep deprivation, according to the National Sleep Foundation (NSF), might increase your long-term risk of physical and mental health problems such as reduced attention span, poor memory, and mood disturbances. While you sleep, memories and newly gained skills are transferred to more permanent regions of the brain. This makes it easy to remember them. According to the NSF, adults, 65 and older should strive for seven to eight hours of sleep per night. If you’re between the ages of 26 and 64, seven to nine hours of sleep per night is a decent target.

Brain health is an important component of overall health. It is the foundation of your ability to communicate, make decisions, solve problems, and live a productive and valuable life. Because the brain regulates so many aspects of daily life, it is perhaps the most valuable organ in the human body. If you want to improve your brain health, check out our online course.

Your Gut Health Is Your Mental Health

By Conqueror Team

Gut bacteria plays an important role in your mood and mental wellness. They can alleviate symptoms of depression, anxiety, and stress, but they can also exacerbate them.

Trillions of bacterial cells live in your colon, forming a unique environment known as the gut microbiome. Their functions influence your brain in addition to allowing nutrients into the body and keeping opportunistic microorganisms out.

When the body is stressed, it undergoes a sequence of changes that send all energy and key resources to the muscles and brain. Stress also leads the body to release cortisol, which can all have an impact on the gut microbiota.

Similarly, if your gut microbiota is out of balance (dysbiosis), your general mood can suffer. This is due to the fact that the activity of your gut bacteria affects stress and anxiety – a balanced microbiome can promote stress resilience, but an imbalanced microbiome can harm your mental health.

Your gut microbiota needs to be diverse to sustain your health, and diversity helps keep it balanced. However, if it is not balanced — a condition known as dysbiosis — opportunistic bacteria can take advantage of the situation and multiply, resulting in inflammation.

Because your body does not desire opportunistic bacteria, your immune system is activated, causing inflammation. Inflammation, interestingly, can cause depression and sadness. However, a diversified microbiota can help to reduce inflammation.

Controlling inflammation can thus assist to enhance both mood and anxiety. Diet is one approach to boost the abundance of certain bacteria while decreasing inflammation. Because fibre is a vital source of energy for beneficial gut bacteria, they flourish on a natural, plant-based diet.

It’s tempting to think of the body’s systems as distinct entities, and while they are in some ways, they are also interconnected and can influence each other’s actions. The gut and the brain are good instances of how one can influence the other.

Dysbiosis, or an imbalanced gut microbiome, has been linked to a variety of ailments, including mood disorders such as depression. Similarly, depression can produce inflammation, which disrupts the natural environment in the gut. However, encouraging evidence reveals that probiotics and prebiotics are having positive benefits on depression, anxiety, and stress resilience.

Learn even more on how to boost you memory power and your overall mental health through our professional online course.

Burn Fat Faster!

As obesity keeps affecting millions of people around the world, the rates of mortality and morbidity have skyrocketed.According to the World Health Organization (WHO), the number of obesity-related deaths is far greater than the number of people who die from famine. How scary is that?

Many people associate obesity with the number that the scale shows. However, that is not the full story. What’s causing all the diseases and complications is the high body fat deposition, especially around the abdomen.A little understanding of how to supplement your diet to reap the benefits of a full, healthy life can’t be over emphasised!

Here are the top 3 foods that boost metabolism and fat burning:

Fish oil

Fish oil is an extremely healthy ingredient that’s found in fatty fish. This oil can temper down inflammation, oxidative stress, and other harmful cellular processes.
Omega-3 and omega-6 fatty acids have been shown to drastically increase weight loss.
In a 2010 study, researchers provided 46 participants with daily fish oil for 6 weeks. The results of the study showed that participants lost an average of 0.5 Kg. Researchers also noted that the serum levels of cortisol dropped, which is the stress hormone responsible for activating fat-storing metabolic pathways.

Coffee

The caffeine found in coffee is a potent central nervous system stimulator that boosts alertness and vigilance. This substance can also help people lose more weight by boosting their metabolism.
In one study, individuals who consumed coffee before exercising experienced twice the degree of lipolysis (fat burning) relative to the control groups.

Apple cider vinegar

Apple cider vinegar is an ancient remedy that may provide several health benefits, including reduced inflammation, better glycemic control, and appetite suppression.
The active ingredient – acetic acid – is also implicated in weight loss.
In a 2009 study, 144 overweight participants added two tablespoons of apple cider vinegar to their usual diet for 12 weeks.
By the end of the study, researchers reported that participants lost an average of 1.7 kilograms of fat.

Originally published on https://www.urconqueror.co.uk/blogs1/foods-that-boost-your-metabolism-and-burn-fat

Proven Helpful Tips When You Are Under Extreme Stress

By Tonny Wandella

Stressful events are a common part of life, and the stress reaction is a survival mechanism that prepares us to adapt to dangers. When a stressor is unpleasant and cannot be resisted or avoided, such as layoffs at work or a loved one’s medical crisis, or when the feeling of stress becomes persistent, our biological reactions to stress can affect our physical and mental health.

Fortunately, there are several evidence-based strategies available to assist in combating the detrimental impacts of stress in healthy ways. Here are a few examples.

Get physical

Brisk activity not only improves sleep but also combats stress. Working individuals who participated in moderate physical exercise can have half the reported stress as working adults who did not participate. Physical exercise may help counteract some of the harmful impacts of stress, such as the immune system’s response to stress. Increasing physical exercise does not have to be expensive or difficult: A 30-minute stroll or a dancing session in the living room can help.

Reframe your thoughts

Cognitive behavioural therapy, or CBT, is one of the most well-studied therapies for stress and anxiety. The concept that our thoughts impact our emotions, which in turn drive our behaviours, is at the heart of this treatment method. Reframing your thinking about a stressor can help you regulate your emotions and reduce stress. Some pointers: Stop and redirect your thoughts if you find yourself picturing worst-case situations. Set reasonable goals for yourself. Strive for acceptance of situations over which you have no control.

Spend some time outside in nature.

Several studies undertaken in several nations have demonstrated that green space boosts mood. When compared to movies of metropolitan landscapes, even nature videos might hasten the recovery from stress. Taking a minute to appreciate nature, even if it is in the shape of a crowded metropolitan park, may help you concentrate and relax your thoughts.

So there you have it. Also, If you also require professional advice on how to improve your memory power, worry not. Professionals designed our online course to help you improve and preserve your memory. To begin, click here.

15 Simple Steps To Conquer Dieting

If you want to lose weight and keep it off, there’s no need for toughing things out. All you need is to create a few new habits – like staying motivated by making simple changes in your life!

Firstly, if following trends proves hard at first then give yourself time; eventually the new routine will become second nature, many schools of authority suggest 30 days of practicing a new routine then becomes second nature. So much so that going along with these practices becomes enjoyable rather than tedious or difficult. Keep it going:)

Simply master these simple 15 motivational steps first and gradually add to them, we’re sure you’ll be pleasantly surprised with your focus and results. What have you got to lose? (pun intended 🙂 )

1.  Keep your mind positive. Read something motivational in the morning before your work day kicks in. There’s enough motivation at your finger tips these days to last a life time. Kind of makes you wonder why the negativity win-out mostly. Maybe a blog for another day:) Stay positive! Maybe read something forfree by Mark Weeks (founder of all things Conqueror)

2. Once you’ve decided to move towards a productive lifestyle, you need to disregard a sedentary lifestyle. It’s all about momentum. Keep going forward, it’s not a race with others.

3. Find a diet plan that suits your daily life routine and is easy-to-follow. This way you won’t face trouble maintaining it for longer intervals. It’s preferred to get in touch with a certified dietitian to get a custom-built diet plan. It might quicken your results, but you know you better than anyone.

4. Take baby steps. Set small goals at first; once you start moving towards your desired routine nothing can stop you from achieving your goals!

5.  Unfollow those Instagram modelsthat mislead you and make you feel any inferior and then add @urconqueror 🙂

6.  Make a food journal with a difference! Try out some delicious and healthy recipes you’ve always wanted to cook, eat, and note it down to for future use. Checkout these Amazon books to get the ball rolling.

7.  Don’t weigh yourself daily. If you feel healthy and fit, then the weight scale can say whatever it likes. Sometimes, you may be losing fat but gaining muscle simultaneously, which can keep the numbers on the scale persistent. Weighing yourself is an easy trap to demotivation, don’t fall for it.

8.  Photograph your progress monthly. That way, you can keep an eye on your development without getting demotivated. There’s no need to share it with others.

9.  Thought about getting a dog? You can take him with you whenever you’re off to walk or jog. He will make you run and sweat more. Besides, who’s a more loyal friend than a dog? Huh?

10. Talk to an expert trainer and ask for advice according to your current body progress levels. Checkout your Facebook friends, someone always knows someone willing to part some wisdom.

11.  Stop comparing your body with other people. You might be more healthy on the inside than them. Don’t forget! Slow and steady wins the race.

12. Celebrate Your Success with your most trusted circle of friends and family.

13. Reward yourself with some cheat meals after a tough week of heavy workouts and an intense diet. Saturday is as good as day as any to have several cheat meals. It’s okay, Monday will be here before you know it.

14.  Connect with people who support and encourage you in your lowest times.

15. Identify your trigger points of stress eating and work on them, so that you won’t come to overindulging. Possibly the hardest step to take. But, comfort eating can mask a whole different set of problems, you’ve come this far don’t blow it, keep going. 

Okay, I’ll admit these simple steps are not rocket science. But those who don’t follow at least 7 of these stepping stones will be covering up their bellies come June. But you, oh yeah, you’re different,  you’re going to bask in the delight of getting that perfect tan. Bring it on. Good luck and keep in touch.

Originally published in https://www.urconqueror.co.uk/blogs1/15-simple-steps-to-conquer-dieting

10 Steps To Improving Your Attitude Through Stoicism

By Domithla Nyachieo

What exactly is Stoicism? Can anyone develop a Stoic mindset? Stoicism is a life philosophy that stresses the importance of agency, mental toughness, and self-discipline as elements for living a happy life. The stoic attitude is being tough with oneself and tolerant with others in order to keep the mind clean and avoid being influenced by negativity.

Most of us will face enormous loss and misery at some point in our lives. We should not oppress ourselves under adverse conditions. We should not try to cease feeling our emotional pain; instead, we should appeal to the fact that time passes. Change is experienced through emotions. As a result, we may always be certain that our pains will pass. Grief, rage, and sadness might feel overpowering and heavy, but we can choose to recognise how time will diminish our sorrows by cultivating a good attitude.

In this post, we’ll look at how Stoicism may help you improve your attitude, let’s look at them.

  1. Do Not Seek Pleasure

You have an intrinsic capacity to maintain your soul free of desire, confusion, and other negative emotions. You were given self-control, for example, to oppose your need for pleasure. However, you were not given any virtue to oppose your need for justice, therefore nature must have intended for you to avoid pleasure and pursue justice. Stoicism teaches us how to be steady and disciplined in our pursuit of justice and purpose.

  • Follow Nature and Logos

Obeying the rules of nature and logos, by definition, will assure a good existence. Many people, however, do not. There are several ways to contradict nature and logos: Fighting against your natural state, isolating yourself from your group, and acting selfishly all pull you away from your natural state. Going against logos and nature is blasphemy. To resist nature is to resist the will of the universe. This sort of blasphemy might manifest as unfairness, greed, or deception. Nature did not design for those things to occur—remember, you exist as a higher creature to serve others.

  • Accept your failures and faults.

Failure is an unavoidable aspect of life, as any Stoic philosopher would tell you. Consider any successful person you know. They most likely failed several times on their way to success. After one or two blunders, most individuals become disheartened and give up. If you believe you can establish a profitable business without losing money at some time, you are delusory. If you believe you can improve your social confidence and become more outgoing without encountering rejection, you’re probably daydreaming.

“A gem cannot be polished without friction, nor a man perfected without trials.”

 – Seneca

  • Consider how magnificent your existence is

It’s a wonder that you’re still alive. Science has no explanation for the existence of the universe at all. The Stoics acknowledged the importance of this concept. They discovered that reminding oneself of the wonder of life is an effective technique to make you appreciative of your existence. Every day, you get to get up and live your life. And that is really incredible. Close your eyes. Consider how incredible it is that your heart is continually pounding. Be thankful for every minute you are alive.

  • Don’t Give In to Pain

Remember that you can withstand any long-term difficulty, whether physical or emotional—unbearable suffering, by definition, fades swiftly. However, considering living with such agony and struggle for the rest of your life might be daunting. Instead, concentrate on the current situation. Furthermore, pain frequently masquerades as sickness or exhaustion. When you are suffering from such things, remember not to succumb to the anguish.

“You have power over your mind—not outside events. realise this, and you will find strength.” – MARCUS AURELIUS

  • Knowing Yourself

Know yourself! Socrates really inspired the Stoics, and if you had to summarise Socrates’ teachings in two words, they would be, ‘Know yourself!’ In other words, know what is essential to you and what principles you want to live by. In your life, seek clarity and simplicity. If you wish to have equanimity or peace of mind in your life, don’t let outside events or other people’s opinions distract you. Of course, it takes a lot of introspection to figure out what type of life you want to live and what will give your life purpose.

  • Focus exclusively on the essentials

Maintain your attention. Don’t allow yourself to get sidetracked by little issues. You don’t have to know everything. Furthermore, you don’t need to care about much of the nonsense that everyone in our culture is talking about. The Stoic virtue of Wisdom is neither about obtaining as much information as possible nor is it about having valuable knowledge that exclusively serves you. True wisdom is the capacity to be adaptable rather than rigid in your thoughts and beliefs in order to help make the world a better place.

  • Love of fate

The Stoics developed a number of epithets that act as reminders of fundamental notions. ‘Amor fati’ is one such term. These two Latin words mean “the love of fate.” The key word here is ‘love.’ It’s not a resentful acceptance of fate, but a plain and visible embracing of the unknown, of some degree of unavoidable danger. It surely does not imply avoiding fate—saying no to everything that makes us feel uncomfortable or vulnerable.

We can’t change the world, but we can change how we react to it. Saying yes to your reality, good and terrible, lessens fear while also adding purpose to our existence. It may be argued that if we say yes to everything, we accept everything. If we accept everything, we will not move to fix what is wrong with the world.

  • Assess your thoughts and actions from a broader perspective.

Stoicism is not about self-improvement for the sake of self-improvement. It all comes down to making the world a better place. Including kindness and compassion in your goals increases their likelihood of success. Consider how we are all inherently related and maintain as broad a vision as possible.

  1. Lead by example.

The people in your life will pick up a lot more from watching how you live than from any advice you may offer. This is due in part to the fact that humans and the majority of other animals learn by imitating others naturally, as well as the fact that individuals become hostile when given instructions.

“On no occasion call yourself a philosopher, and do not speak much among the uninstructed about theorems, but do that which follows from them. For example, at a banquet, do not say how a man ought to eat, but eat as you ought to eat.” –Epictetus

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