How do you know if you are settled in a relationship? Is settling in a relationship a bad thing? What are the first red flags of settling in a relationship? How do you know if your relationship is unhealthy?

Settling in a relationship means being ready to accept less than what you want or deserve. Therefore, settling in a relationship can be a bad thing. When you decide to settle in a relationship, you choose to accept things that you deeply know don’t sit right by you. The fear of losing the one you love is the main reason why you could be settling.

People settle in their relationships for many different reasons. In fact, it's so common that you might even be settling without realizing it.

Signs That You’re Settling in Your Relationship:

1. You’re constantly comparing – You always seem to size up your relationship against other couples, and usually, it’s not a very healthy comparison. Maybe you just can’t help but notice how much happier others are together, you’re envious of all the cool things they’re doing together, or that they’re just so compatible. If you were with someone you truly wanted to be with and cared about, these things wouldn’t matter. At least, you wouldn’t be noticing them on such a grand scale. It would be more of an observation rather than a comparison.

2. You don’t want to be alone –Thanks to our society’s poor stigma of being single, we sometimes resort to just about anything for the sake of not being alone. In fact, very few people know how to be alone and do it well. The word alone sounds so harsh, doesn’t it? It’s important to learn how to embrace being alone without being lonely. Know your worth and your value, and don’t let someone else have to define that for you. Always remember – being with the wrong person for the wrong reasons is so much worse than just riding out the single wave.

3. You justify – If it seems like you have to convince yourself and others that you’re happy, or even if you have to look for reasons, you’re with this person, I’d say that’s one of the biggest red flags you’re in a sinking ship of settling. You shouldn’t have to explain to others, or yourself, why you’re dating someone. Making excuses for a partner or anything questionably negative in the relationship is a clear sign that you’re in something you probably shouldn’t be in.

4. The little things bother you – It’s perfectly okay to get a little irked by people’s quirks and bad habits, especially when you’ve gotten to know someone well and you’ve become comfortable with each other enough for those walls to come down. But when it gets to a point of resentment, over some of the smallest things, that’s another glaring sign that you probably shouldn’t be with this person.

5. You keep thinking your partner will change – If you’re viewing any part of your relationship as a temporary thing that “will get better eventually,” there’s another indicator that you’ve settled yourself into some unhappiness. Overall, you should like your partner just the way they are right now. Fast forwarding to some future, “better” version of who you want them to be doesn’t exactly sound like a genuine, or healthy thing for that matter. The problem with dating someone because of their potential is that you’re not getting to know who they really are. While it’s normal for people in a relationship to grow, they have to do it on their own.

6. You don’t think you can do better – Maybe you feel trapped in a situation that seems decent, but you’re pretty much only in it because you’re afraid to leave. You’re afraid to leave because you’re afraid you won’t find anyone “better.” Truthfully, we shouldn’t evaluate partners on whether they’re good enough, but on whether they’re right for us. I mean, if you’re really into it, you wouldn’t have to think about doing that. Never stay in a relationship because you don’t think you can do better!

7. You feel tied to your commitments – You’ve already invested the time and energy, you’ve made plans and memories together, and you’ve taken the time to get really comfortable with each other, so why break it off? The thing is, if you’ve already given it a chance, tried working through whatever issues there are, and you still don’t feel quite right about it. No one needs consent to leave a relationship, millions of people remain in unhappy relationships that range for many different reasons. The feeling of suffocation or of having no choice stems from unconscious fears that lead to guilt. People give many explanations for staying in bad relationships, ranging from caring for young children to caring for a sick partner. Remember that you don’t owe anyone anything other than honesty — for both your partner and yourself.

Settling in a relationship means being ready to accept less than what you want or deserve. Therefore, settling in a relationship can be a bad thing. When you decide to settle in a relationship, you choose to accept things that you deeply know don’t sit right by you. The fear of losing the one you love is the main reason why you could be settling.

Settling often begins when you lose yourself to your significant other. It happens when you begin losing your worth and changing little bits of yourself to remain committed to a relationship that doesn’t serve your best interest. However, it would help if you didn’t confuse settling with compromising. When you choose to be okay with everything your partner does at your expense to keep the relationship going, that is settling.

On the other hand, compromising is being ready to accept that your partner is not perfect; they have their faults. Accepting imperfection is compromising.

Accepting your partner who is not perfect is compromising, which is important for every relationship.

- Jade Asuncion

What does it mean when you say you enjoy life? Is it possible to enjoy life to the fullest?

Inevitable change is a fact. Change is inevitable and is synonymous with life and growth. The life we lead today is the result of the acceptance of change.

Many people spend their whole lives searching for things to make them happy, but what is joy and how can we come to experience it? We're so busy watching out for what's just ahead of us that we don't take time to enjoy where we are. We enjoy life when things are happening - this means you're alive. Here are the TOP 4 things that will genuinely help you live a joyful life:

1. Appreciate Little Things. Appreciating the little things in life means that you focus your attention on what nurtures and sustains you in life. On everything that brings you even the smallest amount of pleasure. It also means practicing gratitude by noticing these everyday things that you take for granted so easily.

2. Avoid Toxic Environment. A toxic environment is any place or any behavior that causes harm to your health, happiness, and wellbeing. If you’re around people who make you feel small, insecure, or bad about yourself, you might be in a toxic environment. If you feel a physical weight every time you walk into your place of work, you might be in a toxic environment.

3. Be Content. Contentment is generally defined as a longer lasting, but a deeper feeling of satisfaction and gratitude. Happiness is arguably viewed as having a temporary feeling attached to it. Whereas contentment is viewed by many to have a long-lasting effect on those that experience it.

4. Nourish your Body. You can’t enjoy life if you’re not nourishing your body. Little things matter more when you’re enjoying. Be exuberant about life, share this moment to celebrate small victories. Sometimes having fun with the people - we love is all the therapy you need.

A joyful life is not being rich, being popular, being highly educated or being perfect. It is about being real, being humble, being strong and being able to share ourselves and touch the lives of others. It is only then that we could have a full, happy and content life.

And in the end, it’s not the years in your life that count. It’s the life in your years.

~Jade Asuncion

The term Positive Psychology means a lot. What is Positive Psychology and why is it important? There are some common misconceptions about positive psychology, both about what it is and what it is not.

Positive Psychology

Described in many ways and with many words, but the commonly accepted definition of the field is that positive psychology is a scientific approach to studying human thoughts, feelings, and behavior, with a focus on strengths instead of weaknesses, building the good in life instead of repairing the bad, and taking the lives of average people up to “great” instead of focusing solely on moving those who are struggling up to “normal”.

Characteristics of Positive Psychology

• Positive events and influences in life.

• Positive experiences like happiness, joy, inspiration, and love.

• Positive states and traits like gratitude, resilience, and compassion.

• Positive institutions applying positive principles within entire organizations and institutions.

Positive psychology teaches how to harness the power of shifting one’s perspective to maximize the potential for happiness in many of our everyday behaviors. Injecting a bit more optimism and gratitude into your life is a simple action that can give you a radically more positive outlook on life. Happiness also promotes more happiness.

Using positive psychology can choose our own environments and be with the people that increase our probability of happiness. The individuals who become the happiest and grow the most are those who also make truth and their own personal growth primary values.

"This is scientific proof that happiness is indeed a choice."

~Jade Asuncion

Every woman needs to know these.

Living in the society we do; we’re force-fed ideas and belief systems. Unconsciously we are molded by everything that goes on around us. Consequently, we grow used to them, and fail to see the wrong in them. Some of us lose the ability to see beyond what we’ve always been taught or made to believe. And those of us who dare even think let alone do anything differently face numerous difficulties. It’s virtually impossible for someone to be themselves and to go after what they truly desire.

When it comes to relationships, we’ve been brought up thinking that only when you’re with someone, you feel complete; otherwise, something will always be missing. And that being in love creates dependency and so on. Women particularly tend to get carried away with these ideas and set unrealistic expectations of their relationships.

They need to understand that relationships play out very differently in real life than fiction. And it’s absolutely normal to think and feel against the norms set forth. You can shape your relationships along with your partner the way you see fit.

• The only person capable of saving you is YOU!
Unlike the movies, there isn’t going to be a knight in shining armor to save you from yourself. You are your own savior. Just like you’d like for your partner to be capable of taking care of themselves, they would prefer the same from you. If saving you is all they ever does, the relationship won’t be fulfilling for either of you. So may be lay off the whole damsel in distress bit and learn to take care of yourself. They can be there for you when you need them, but you alone are responsible for your life and happiness.

• You cannot be anyone else’s savior
If you’re responsible for yourself, so are they. There’s only so much you can do for someone. This doesn’t mean that you should abandon them in times of need. Be the unwavering support they need. But remember, it’s up to them to help themselves. The urge to keep them safe from everything comes naturally, but you need to realize that they need to take care of things themselves. And it is essential for everyone to face the difficult times to grow as a person.

• Recognize the difference between being supportive and agreeing
Just because your partner doesn’t agree with you on something does not mean they wouldn’t support you. You might not be on the same page with them, but it shouldn’t keep you from being there for them when they needs you. For instance, you might think that a certain career path isn’t the best choice, but if it’s something they’d love to do, you should do your part in helping them get there. Similarly, if there’s something you want and your partner is not particularly a fan of, they would still be on board with it just for your sake.

• You don’t need to play caretaker just to show them support
The only way to love someone wholeheartedly is to love yourself first. There is nothing wrong with placing your needs above everyone else’s. Unless you feel content, you won’t be able to make anyone else feel the same. Sure, you should be there when they need you, but that does not mean enabling them in anyway. It’s crucial for everyone as an individual to take care of themselves on their own.

• First impressions matter
Pay close attention to what they say and more importantly to how they act. Don’t fool yourself into believing that they might change somewhere along the way. If you can’t accept them the way they are then you’re only setting yourself up for regret. If there’s something that you find unacceptable about them, and you keep up with it initially hoping for it to go away, you won’t like the result.

• Learn to accept things and people the way they are

Be very clear on what you want and if you choose to be with a certain someone, who wants different things, come to terms with it. This is the only way you’re going to have a viable relationship. Don’t suppress your needs or wants and don’t make your significant other do that either. Accept them as they are, and you’ll be at peace with your relationship.

• Face the difficulties instead of running away from them
No matter how difficult, terrifying or hopeless a situation may be, running away is never an option. If you’re out the door at the very sign of trouble, you probably need to reconsider your idea of a relationship. You’ll face problems regardless of who ever you’re with and whatever you do. So, bring yourself to deal with them. In relationships, it serves to be a cornerstone, and if done right, strengthens the foundation.

• You are equally responsible for the condition of your relationship
Whenever something goes wrong, we tend to blame the next person. It’s the easier thing to do. In doing so, we fail to acknowledge our shortcomings. There is a pretty good chance that if you’re not particularly happy with your relationship, it could be because you are either doing something wrong or maybe not doing anything at all. The way your relationship turns out depends on you as much as it does on them.

• Some relationships inevitably end
Whenever you meet someone that you decide to be with, you naturally want them to be the one. Where it could happen, there’s always a chance that it couldn’t. Life has its uncertainties. In some cases, you both might not be on the same page, or you drift apart while in others, even if you two want to ne together, things just don’t work out. That does not have to be the end of the world, you still have yourself. Love yourself and whoever is meant to stay, will stay. Some things are beyond your control and there’s no point in stressing over them.

As long as you come to terms with these realities, you will have better luck with your relationships. You will know what to expect and what to give in return. And that your first priority should be yourself. You can’t expect a relationship to last without any sort of efforts. Cater to its needs and everything will fall into place.

- Jade Asuncion

"The beauty of a woman is not in a facial mode but the true beauty in a woman is reflected in her soul. It is the caring that she lovingly gives the passion that she shows. The beauty of a woman grows with the passing years." - Audrey Hepburn

Beauty. It’s sad how people use this word to describe the attractiveness and physical appearance of some people. Beautiful is the first word that comes to our minds when we see a gorgeous woman walking confidently, dressed in a bomb outfit head to toe while tossing her long, amazing hair aside.
In all honesty, this is a sight that would leave us all speechless. But, here’s what. Beauty has nothing to do with looks. The truth is, beauty isn’t a good outfit, or an eyeshadow blended to perfection. Beauty is much more than what your eye sees.

The real beauty is reflected in a woman’s soul.

Here are 5 things that make a woman beautiful that has nothing to do with her looks:

1. HER MIND - The most beautiful women out there are not the ones who attract with their looks. In my opinion, the most beautiful women are the intelligent ones. The ones who seduce with their sharp minds and their intellect. The ones who are eager to learn more and cultivate their minds. The ones who are hungry for knowledge and aren’t afraid to let their imagination run free.

2. HER SPIRIT - A woman’s true beauty is reflected in her spirit. It can be seen in the way she copes with life challenges and the way she handles all the obstacles that come her way. A woman’s true beauty in her soul. Her real beauty is the enthusiasm that she gives away. The love that she shares with the world. The sparks in her eyes that make her a ray of sunshine in a human form.

3. HER PASSION - Her deepest, wildest dreams are what make her who she is. A unique, extraordinary and truly incredible person. Her beauty can be seen in the things that make her heart smile, eyes sparkle, and smile shine the brightest.

4. HER STRENGTH - A woman who is not afraid to fight for what she believes in is a beautiful woman. A woman who is not afraid to stand on her own is an incredible woman. A woman who refuses to give up and let society’s standards define her is a truly extraordinary woman. Her beauty is not measured by her appearance, but by her strength to cope with everything that life faces her.

5. HER COMPASSION - A cold-hearted woman will love herself, but no one will love her back. Having a kind, compassionate heart in a cruel world like ours is a true gift. And it is the real mark of a beautiful human being. For there is nothing more extraordinary than being there for others and being able to share your love with every human being out there. Compassion is one of the most important human virtues. Compassion is the true beauty of the soul.
   As you go about your day today, think about what is bubbling up from your soul for the world to see. glance in a mirror. Are you radiating joy and happiness?

   Remember, true beauty is a reflection of the soul.

- Jade Asuncion

You might have heard the term “inner peace” hundreds of times without thinking too much about it. But what exactly does it mean to have inner peace? And more importantly, what does inner peace mean to you?

Inner Peace Leads to Inner Strength. It can be defined as feeling a deep sense of mental and spiritual harmony or serenity. When you’re at peace, you have the ability to keep yourself grounded and strong, even in the face of turmoil or stress. You might think of inner peace as the opposite of anxiousness, but it certainly isn’t weakness.

Some may equate inner peace with passiveness or even dullness. But if you’ve really found inner peace, that doesn’t mean you don’t have an active mind. On the contrary, inner peace may make you feel more in the moment, more conscious, and more alive.

What Does Inner Peace Mean for You?

You are the only one who can ultimately define how inner peace feels to you, but here are a few elements that may help you determine just how at peace you are.

1. Less Overthinking. If you tend to overthink or over analyze every situation, conversation, or mistake, you might want to strive for an inner peace that reduces your need to do so. Maybe to you, inner peace means not wasting your energy this way.

2. Not Dwelling on the Past. Related to overthinking is the tendency to dwell on the past. This could mean letting your mind churn over the mistakes you or others have made. It could keep you from forgiving yourself or others. It could mean reliving painful memories. If you’re dwelling on the past, then you’re living in it, and that makes inner peace difficult to find.

3. Less Worry Over the Future. If you feel peaceful inside yourself, the future won’t look bleak or frightening. While you may not know what to expect tomorrow or next year, you have a feeling that everything will be alright. If you have inner peace, you don’t need to have your future all planned out in order to feel settled. Your peace comes from within — not from knowing the future.

4. Feeling Freedom. If you feel free and unencumbered by worry, guilt, or anxiousness, you may have a high level of inner peace. People who are at peace don’t feel bogged down by yesterday. They don’t have frequent or severe bouts of “analysis paralysis” that makes decision-making difficult.

5. Quiet Confidence. Do you feel a sense of quiet confidence that your life will turn out reasonably well, despite some difficulties? Do you feel like, even though life may throw you a curveball here and there, you can generally move forward without fear? If so, you may be feeling inner peace.

Inner peace appears when “You Empty Your Mind”. It is like a clean and spacious room, empty of unnecessary, old, or broken stuff. After emptying your mind of unnecessary and negative thoughts, it will be filled with happiness and inner peace, with nothing to disturb it. You can get these results through meditation practices. When you remove all the unnecessary and useless stuff from your mind, you become more alive. The negative and meaningless thoughts would be gone, and you see everything more clearly, like you never did before.

~ Jade Asuncion

As the year begins, you may be considering a New Year’s resolution. Maybe you made a resolution last year and stuck with it, or maybe you had totally forgotten about it by February. Maybe you don’t believe in making New Year’s resolutions.

Regardless, it may help if you have a better idea of what exactly a New Year’s resolution is and what you’d like it be, too. A New Year’s resolution is a promise that you make to yourself or others to carry out an idea or action.

Health and fitness resolutions are some of the hardest to keep. However, these resolutions can be crucial to improving both your physical and mental health. Don’t make the mistake that many often do — make big, unattainable goals and end up disappointed. Start out with small and doable fitness goal, then build from there.

1. Go for a walk after dinner. Tip: If you don’t have a dog who’s expecting a walk, bring a family member with you or just some headphones to pass the time. You can start with short distances at first.

2. Get familiar with a new machine. Tip: Ease into a new machine at the gym. Be sure to start slow and don’t overexert yourself.

3. Move every day. Tip: Some days you may move less than others, and that’s OK. Listen to your body, but try to loosen up to prevent stiffness and injury.

4. Address problem areas before they get worse. Tip: Buy yourself a small ice pack that you can put on areas you’ve previously injured or that frequently get sore. Use it nightly or in the morning after you stretch.

5. Drink an extra glass of water each day. Tip: Pick a time of day that makes sense for you, such as first thing in the morning. Consider swapping out a sugary or caffeinated beverage for water.

6. Learn how to prepare a vegetable dish you love. Tip: Choose an easy recipe if you’re new to cooking. It doesn’t have to require the oven, either. You can easily create unique salsas or salads.

2021 has been a challenging year for all of us, but we can’t let that stop you from living our best life!

~ Jade Asuncion

You already know that exercise is good for your body. But did you know it can also boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more?

Exercise can improve brain function and protect memory and thinking skills. To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that enhance the growth of brain cells.

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active.

People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also a powerful medicine for many common mental health challenges.

Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a real difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to deal with mental health problems, improve your energy and outlook, and get more out of life.

What are some ways to started with exercise?

Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed or have another mental health problem, it can seem doubly difficult. You know exercise will make you feel better, but depression has robbed you of the energy and motivation you need to work out, or your social anxiety means you can’t bear the thought of being seen at an exercise class or running through the park.

1. Start small. When you’re under the cloud of anxiety or depression and haven’t exercised for a long time, setting extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set achievable goals and build up from there.

2. Schedule workouts when your energy is highest. Perhaps you have most energy first thing in the morning before work or school or at lunchtime before the mid-afternoon lull hits? Or maybe you do better exercise for longer at the weekends. If depression or anxiety, has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk. Even a short, 15-minute walk can help clear your mind, improve your mood, and boost your energy level. As you move and start to feel a little better, you’ll often boost your energy enough to exercise more vigorously—by walking further, breaking into a run, or adding a bike ride, for example.

3. Focus on activities you enjoy. Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store. If you’ve never exercised before or don’t know what you might enjoy, try a few different things. Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment.

4. Be comfortable. Wear clothing that’s comfortable and choose a setting that you find calming or energizing. That may be a quiet corner of your home, a scenic path, or your favorite city park.

5. Make exercise a social activity. Exercising with a friend or loved one, or even your kids, will not only make exercising more fun and enjoyable, it can also help motivate you to stick to a workout routine. You’ll also feel better than if you were exercising alone. In fact, when you’re suffering from a mood disorder such as depression, the companionship can be just as important as the exercise.

You don’t have to spend hours in a gym or force yourself into long, monotonous workouts to experience the many benefits of exercise. These tips can help you find activities you enjoy and start to feel better, look better, and get more out of life.

~ Jade Asuncion

What have you already brought into your life – by your direct choosing of it, as the result of doing what you have always done, of not choosing something different? What have you manifested that you don’t want?

In the beautiful nature of your life, you are a co-creator with the universe. If you believe that you are a part of the greater whole, that you are not separate from source energy, then what you are able to manifest is the result of your choosing – of using your free will to decide what will be. It is this simple – we only need to decide everything that we want.

As you practice being far more attentive and observant of your thoughts, you will see how you are always manifesting. Your thoughts determine how you feel and your mood state influences the kinds of thoughts that you think. You are always bringing into your life what you desire most as well as what you do not want – all of which is determined by your focus and the energy directed towards something.

Manifesting is seeing (and feeling) the future of what you want now in this moment; and then taking the steps to make this your reality in the physical world.

“I AM” is perhaps the most powerful two words that you could ever use to manifest. Pretend that what you want is already what you have and what you are. What you may have enjoyed in childhood as daydreaming and imagination, continue to be a powerful secret in bringing all that you want into your life – now.

“Daydreaming, imagining, pretending and ‘make believe’ are all ways of describing how to manifest.”

One of the secrets to manifesting is to focus on the outcome that you desire most – regardless of the fact that it may not be your current reality. Remember that manifesting is co-creating; it is bringing to you something that you do not yet see. If you become distracted by and focused on what currently is when and what is not what you desire, then this can be discouraging. Instead, continue to manifest what you want – as you move in the direction of this.

“Of course, it goes without saying that you must also always be grateful, thankful – for what you currently have – and having of what is still on its way to you.”

Give yourself some alone time to practice manifesting using your imagination and intentional focus.

As you go about your day, take a few moments at a time to stop whatever you are doing and see and feel this desire wholly. Use the new language of ‘I AM’ to instill this as your new reality. Let yourself feel the feelings that arise and revel in these feelings for a time. This is how you manifest most effectively.

Let these three guiding secrets help further with manifesting all that you want in your life.

1. Use your free will to choose.

2. Be unwavering in your certainty of what you want and hold belief of this.

3. Direct the energy that wields all things by holding your focus unto what you desire most as you act as though this is already here – now.

We are all manifesting in each moment. You manifest when you bring what is wanted (desired) into the material world. You are able to manifest some desires instantly. Each time that you are thirsty – you likely reach for a glass of water. This is manifesting.

Remember, it is your job is to be ready, to hold the course, to not give up, to be clear as to what you want, and also flexible in how it shows up. Be bold in the asking and ‘seeking’ of your desires – without settling for anything less. See if you can practice the laser focus that will direct what you want into your life. You’ve already been doing this. Now as you co-create more, do so with deliberate choice. Let your manifesting be how you live your dream life.

~ Jade Asuncion

What happens when you’re surrounded by the people who are unable to understand and empathize others, and who only focus on themselves? Narcissism is a self-centered personality style characterized as having an excessive interest in one's physical appearance and an excessive pre-occupation with one's own needs, often at the expense of others. They might think they’re entitled to go where they want, snoop through your personal things, or tell you how you should feel. Maybe they give you unsolicited advice and take credit for things you’ve done.

A narcissistic personality disorder causes problems in many areas of life, such as relationships, work, school or financial affairs. People with narcissistic personality disorder may be generally unhappy and disappointed when they're not given the special favors or admiration, they believe they deserve.

Is it possible to live happily with a narcissist? Can narcissists be good family member? How do you cope when you’re seeing them over the holidays?

Combining a narcissist with the already heightened drama and expectations of the holiday season, can feel like a recipe for disaster. The narcissist in your family tree might be a parent, an adult child, even an in-law. But whoever it is, getting together with them in celebration can mean putting up with their criticism, self-aggrandizement, and demand for attention.

If someone in your family possess this behavior, you're probably not super excited to be spending time with them over the holidays. Here are the tactics that can make get-togethers easier:

• Expect no sympathy or emotional support. If you open up about events like a job loss or health problems— you expect family members to express sympathy and support. A narcissist isn't capable of giving that to you. This can catch you off guard and leave you feeling hurt and discouraged. Remember that the narcissist does not see the world as you do. Look for comfort and support from others instead.

• Don't get defensive. When a narcissist monopolizes holiday dinner conversation or shows no interest in the other people, you may feel defensive. Their behavior is a way to compensate for how they really feel. Understanding this can help you feel empathy for them and not get so angry when they behave as they will.

• Set firm boundaries. Narcissists often feel they are being mistreated or that others are the source of problems and not them, and tend to adopt a manipulative, persuasive, and dominant attitude to get their way with family members or friends. If you can't get out of the holiday event, limit your time there. You have the choice to limit your presence and interaction with such individuals for your own sanity, whether they like it or not.

• Look after your mental health. It's holiday time, and just because there's a narcissist in the house doesn't mean you can't enjoy all the good things the season brings. It's important to take care of your own mental health, as people who are abused by narcissists often end up blaming themselves for the dysfunctional relationship and may develop symptoms of anxiety or depression. Be good to yourself, and before you know it, the gathering will be over, and you can plan not to have to see them again next year.

Knowledge is power. Becoming aware of the shortcomings of narcissistic people can leave you with a sense of freedom and power. Addressing your issues in therapy may allow you to free yourself from negative core beliefs that you may have developed as a result of the parenting that constantly made you feel inferior or inadequate and develop the sense of value and respect that we all deserve.

~ Jade Asuncion

Achieving a work-life balance is something we all dream of. It seems impossible as if it’s nearly out of reach, but it is a goal that’s possible to accomplish. What does this phrase, “work-life balance” really mean? In short, it is just making sure you are dividing your time in a way where you spend a healthy amount of time being concerned with work-related things and the rest of the time, doing things that you enjoy. If you wanted to take that kick boxing class at your local gym or teach yourself a new artistic medium, but assumed you wouldn’t have time to because of your work schedule, this blog may help you create and maintain a beneficial work-life balance.

Remember when you were younger and you enjoyed what felt like an eternity off from school in order to celebrate the holidays? Well, those days are long gone. Now, as a working professional, you need to balance all of your gift shopping, baking, wrapping, and family time with your normal work schedule. And, finding time for it all can definitely be a challenge.

The most wonderful time of the year is also the most stressful for lots of people struggling to fit in increased end-of-the-year workloads, holiday parties, shopping, guest hosting, travel, and seeing friends and relatives who you’d otherwise avoid. Luckily, the same coping mechanisms that can help relieve stress and find better balance during the year also work for the holidays.

If you want to achieve successful work-life balance especially around the holidays, then you need to make an effort to be intentional with your time. You don’t take personal phone calls or do online holiday shopping while you’re at work. So, apply this same rule to your personal life.

Here are four tips to finding work-life balance during the holidays.

• Plan Ahead. Having these future tasks and assignments physically written down will keep you focused on your long-term goals—and not just the things that need to get done tomorrow. Plus, getting these things started early will free up at least a little bit of your time when the holidays are here.

• Schedule Everything. Your planner will help to hold you accountable for not only your professional duties, but your personal relaxation time as well. The key is just to stick to it.

• Explore a Flexible Schedule. Sometimes there just aren’t enough hours in a day and when you’re trying to make it to your child’s holiday concert in the middle of the workday, sticking to your standard work schedule can be difficult. So, if you think it would be helpful to you, consider talking to your boss about a flexible schedule or remote working opportunities around the holidays.

• Say No. Speaking of saying “no”, it’s an important thing for you to do every now and then. Oftentimes we end up working too much, simply because we have too much to do. While it feels great to be that go-to person that people can count on in a pinch, it just might not be realistic with your schedule.

• Be Intentional. When the day is done, leave your work in the office. Actually, having adequate time to enjoy the holidays with your family is sure to help you feel more balanced.

• Spread Holiday Cheer. Let’s face it, there’s no way around it, you still need to work during the holidays. So, although heading into work when you feel like you should be throwing snowballs or drinking hot cocoa can be a little demoralizing, there’s no rule stating that you can’t incorporate some holiday cheer into your normal work day. Put in some earbuds and listen to festive music while you’re working. Enjoy an afternoon mug of hot chocolate or head out on your lunch hour for a quick walk through the snow.

People report feeling less stressed about the holidays when they stop expecting so much from themselves, because nobody puts so much expectation on us as we do to ourselves. If we stop focusing on what we feel like we’re obligated to do, and start focusing on what we want and need to do, the load gets lighter and the holidays get a lot merrier.

Maintaining an adequate balance between your personal and professional lives is always a challenge. But it can become extra difficult during the holiday season, when you feel an increased desire for more personal and family time. Try out these tips to stick to all of your work deadlines, while still being able to enjoy the holidays!

~ Divine Ikpe

Change is an important part of living with heart disease or trying to prevent it. A jump in blood pressure or cholesterol earns you a lecture on healthy lifestyle changes. Heart attack and stroke survivors are often told to alter a lifetime of habits.

Some people manage to overhaul their exercise pattern, diet, and unhealthy habits with ease. The rest of us try to make changes, but don't always succeed. Instead of undertaking a huge makeover, you might be able to improve your heart's health with a series of small changes. Once you get going, you may find that change isn't so hard. This approach may take longer, but it could also motivate you to make some big changes.

Here are 10 small steps to improve heart your health.

1. Take a 10-minute walk. If you don't exercise at all, a brief walk is a great way to start. If you do, it's a good way to add more exercise to your day.

2. Give yourself a lift. Lifting a hardcover book or a two-pound weight a few times a day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.

3. Eat one extra fruit or vegetable a day. Fruits and vegetables are inexpensive, taste good, and are good for everything from your brain to your bowels.

4. Make breakfast count. Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.

5. Stop drinking your calories. Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.

6. Have a handful of nuts. Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes.

7. Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once a week. It's good for the heart, the brain, and the waistline.

8. Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure.

9. Wash your hands often. Scrubbing up with soap and water often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.

10. Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.

- Jade Asuncion

Taking care of yourself is something that can be often overlooked. Sometimes we get too busy or stressed and don’t give ourselves the attention we need. As a result, this can lead to burnout. Everyone needs time to take a break and decompress from their lives. Maria Baratta Ph.D., on Psychology Today, lists 10 ways to exercise self-care. Below I list some of my favorite ways Maria listed on how to take care of you. 

1. Self care means knowing who you are and your limits

2. Self care means getting the sleep you need and knowing how to rest

3. Self care means making sure you’re well-fed

4. Self care means finding a way to decompress throughout your day

5. Self care means taking time to get to know you better

6. Self care means identifying what you enjoy doing and what's fun for you and make a serious effort to integrate it into your day

7. Self care means taking time to love yourself

Overall as individuals, we should all take time out of daily lives to look after ourselves. Making sure that we’re healthy physically by eating enough and getting enough sleep. Taking those mental pauses so that we can make it through the day. Finding and loving ourselves even more. Doing what’s enjoyable and fun for you daily. Knowing yourself and your limits. Self care isn’t always that glamorous it can just be those little things that you do for yourself emotionally, physically, and mentally. 

~Thavary Mam

The truth is, you can affect your home environment in the same way that your home environment can affect you. With this in mind, ask yourself how do you feel when you get home? Relieved? Happy? Overwhelmed? Sometimes we can get caught up in the outside world and bring these energies into our own space. Our home should be a place where we can recharge and refresh yourself from the day. It's necessary to create a calm and peaceful atmosphere at home to invite positive energies and manifestations..

Here are a few simple things you can do improve your home positive environment:

1. Declutter Your Home: Clutter adds chaos to the mind on an unconscious level. Tasks left undone can weigh on your mind even while you're away from home, so always follow a plan to keep things in place and get rid of the things that you don't need any more - donate, if possible. Just like you, your home needs to breathe too! So focus on quality, not quantity and create space.

2. Letting That Sunlight In : Similar to when we have to take a walk and clear our mindset, our house does the same. Again, the energy you want is the energy you create. By opening the windows daily, allowing fresh energy and rejuvenating sunlight in, we allow space for positive energy too!

3. Nurturing plants: Whether its a live plant or fake plants, having natural beauty around and keeping some greenery indoors has an energizing effect. Not only do they calm the mind, but live plants also re-oxygenate the air and eliminate noxious gases, giving you a sigh of relief.

4. Get Rid of Bad Mojo: Decorate your home with mementos that are reminders of good times and get rid of items that are associated with negative, undesirable feelings. Add more of the things that make you smile, to boost and nurture positive vibes. Personally, I enjoy paintings, candles, vases that I painted, flowers, etc.; but, whatever is best you will work!

5. Acknowledging Your Five Senses: Once you get home, your five senses should become positively stimulated. A nice aroma of food, some essential oil, the sound of relaxing music, the sight of energizing plants and fresh flowers, clean homes and pets all add to the joy of getting home.

During the months of pregnancy, you want to feel your very best - for both you and baby. Staying active is paramount for maintaining this mental and physical well-being while you’re pregnant.  Exercising combines benefits like a brighter mood and higher energy levels with toned muscles and greater flexibility. Additionally, a regular prenatal exercise regimen may even reduce the likelihood of needing a C-section. Dr. Nita Landry, a Board-certified OB-GYN and co-host of “The Doctors” reports: “Having strong abs and a fit cardiovascular system might make labor and delivery easier.” So, which exercises are best for pregnant women seeking toned abdominal muscles and a healthy heart?  Let’s dive into the top 3 exercises for expectant moms.

Swimming: Low-impact workouts that don’t put additional pressure on your joints are ideal to perform during pregnancy. Swimming, specifically, has a therapeutic effect on the entire system, especially the heart. Rest periods may be spent floating on the water, a practice known to decrease anxiety, depression, and muscle discomfort.

Pilates: Possibly the best work-out for building a solid core, Pilates engages the muscles of your thighs, glutes, abs, and lower back. While you’re sculpting these key areas, you are also improving your posture, helping to boost your confidence as a new life grows inside you.

Weights: Strength training is one of the most effective forms of exercise and often yields the quickest results. During pregnancy, though, you may want to opt for some lighter weights (no more than 30 pounds total) and shorten your work-out sessions to a half hour or less. You’ll still reap the benefits of increased stamina and calorie burn.

Yoga and more: In addition to these work-outs, you may also engage in distance walking, prenatal yoga, or dancing to stay fit and feel good. Just make sure your work-outs are not too vigorous or leaving you drenched in sweat and out of breath. This rules out intense exercise like running or boxing for most women but leaves you with many other enjoyable and safe options. The American College of Obstetricians and Gynecologists recommends 30 minutes of daily physical activity while pregnant – so lace up your sneakers and pick the work-out that feels right for you.

Back pain is a common ailment that plagues many women, and can result from a number of issues, such as spine-related problems, inflammation and wear of the sacroiliac joint, pinched nerve, accidents and stress. The pain can be stabbing, dull, achy, or debilitating. While there are various pain management medications out there, a simpler solution that could provide quick and effective relief are stretches. Let’s look at a few stretches that could ease your unwanted back pain.

Standing Hamstring Stretch: Lower back pain can be a nagging discomfort, but can be alleviated with a standing hamstring stretch. Gently lengthening the hamstring can reduce stress and improve degraded flexibility and decrease pain levels.

To stretch the hamstring: Stand with both feet planted together on the ground. Gently extend your arms upward to the ceiling, while keeping your back straight. Slowly bend at the waist with your torso forward, knees locked, back straight and hands reaching for the toes. Hold this position for 30-45 seconds. Relax for 30 seconds. Repeat the stretch 3 times.

Pigeon Pose: Improvement in back pain doesn’t necessarily require stretching your back. Improving flexibility and posture can work wonders for sciatica-related back pain, hence, the pigeon pose. To do the pigeon pose - Start by positioning yourself on all fours (your hands and knees) or in table. Bring your left leg forward, with ankle at your right hand, and slide your right leg back, ensuring that your hips are square and knee is in line with the ankle. Inhale and lengthen up with the torso, pressing the tailbone down, and exhale as you press the extended leg back. Position your arms on each side of your hips and rise up on your fingertips as you elongate the spine. Depending on comfort level, hold the stretch for 30 seconds to 5 minutes.

Cat-Cow:To tackle mid-back pain, cat-cow allows for gentle spinal movements that can minimize pain and release stiffness.To do the cat-cow - Position yourself on all fours to begin, with wrists under your shoulders and knees under your hips, and back flat. Press your hands into the mat/floor, spreading your fingers wide, evenly distributing your weight in your hands to avoid putting pressure on the wrists. Inhale, slowly raise your pelvis upward, your chest forward, stomach lowered, back flat, and face up and looking ahead.  Hold for 5-10 seconds. Exhale, gently arch your back, mimicking a cat, to round out the spine. Tuck your pelvis, sucking in the belly button, and hang your head freely. Hold for 5-10 seconds. Repeat the stretch 5-7 times. Back pain doesn’t always require prescription medication.

Simple stretches can provide the relief that you need to go about your day. So, stretch the pain away.

~ Monica Manuel, MS, LPC