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Maybe you were lucky enough as a young person to have a great woman in your life you could watch and learn from. But sometimes, young people are not that fortunate. All little girls can benefit enormously from having a strong, interesting woman as a role model.

Now that you’re grown, why not become that woman yourself for some young ladies? If you reflect on any female role models you have, you’ll recognize a common thread running through them all: they’re confident in their own skin.

Whether they’re a mom, a CEO, or an English teacher, those women embrace their own lives and express their true selves in the process.

And you can do those same things. When you’re able to accept yourself for who you are, from your strong points to your idiosyncrasies, you’re then free to be the woman you most want to be.

So how, exactly, do you go about this?

Try these tips to be a wonderful female role model:

1. Know who you are. If you allow your own self to emerge, others will notice that you’re genuine and will be drawn to you. When you avoid putting on airs, people are more comfortable around you. Plus, they’re less likely to put up a facade in your presence.

2. Be brave enough to show the world. To extend the idea in the suggestion above, those who lack confidence usually fear showing others who they really are. Demonstrate your confidence by letting people know the “real” you.

3. Express yourself through your appearance. The bottom line is that our appearance is a reflection of who we are. Although how you look isn’t the whole picture, it surely does complete the image. Let your inner self be represented in your appearance.

4. Listen well. One of the most useful behaviors to model for young, aspiring women is to pay attention and listen well to others. Developing the skill of listening is a lifelong process. Be assured that modeling this skill for young people is a huge contribution to their development.

5. Step up and speak up. When necessary, stand up for something that’s important to you or that you believe will make the world a better place. Speaking up just means that you express your thoughts in ways that people can best hear them, in a non-threatening tone using engaging language.

6. Avoid criticizing others. Learn positive ways to provide feedback so that your comments do not come across as harsh criticisms.

7. Let it be. Refrain from becoming involved in negative conversations and situations. Consider these events a waste of your time. We only get a certain number of minutes in a day. Why spend any of yours on negativity?

8. Show love freely. Demonstrating that you care about others and the world in general is a wonderful quality and a great example for young people.

9. Do your own thing. Reveal your innermost self. Do you love to cook, dance, and work with numbers? Then pursue all three. Immerse yourself in whatever excites you. When you feel great about yourself, you experience the freedom to participate in life in ways that increase your enthusiasm for it.

When you do these things, you’ll not only live life to its fullest potential, you’ll provide every girl you encounter with a fascinating, approachable female role model. You’ll give them a lot to think about now and a better life later on, when they grow up and are able to show their own moxie!

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Is Exercise Really a Cure for Panic?

If you’ve ever had a panic attack then you know you’ll do almost anything to avoid ever having another one ever again. They’re scary. They make you feel out of control. It’s actually quite common for people to begin feeling anxious about having another panic attack. This residing fear can drastically affect quality of life.

There are many treatments for panic attacks including medication and therapy. However, one thing that’s commonly recommended for panic attacks and anxiety attacks is exercise. Here’s why:

Exercise helps optimize your body’s systems. When you exercise you release hormones into your body. These hormones create a sense of well being and calm. They in fact, alter your brain chemistry in a positive way. This alteration can mean fewer panic attacks and depending on the case, may mean you don’t suffer another panic attack.

Exercise helps your body manage stress. Scientists and the medical community are not sure what exactly causes a person to have a panic attack. They in fact believe there are many things that contribute to an attack including predisposition, habits, stress and overall health. When you exercise you improve your health and your body’s ability to manage stress. In short, exercise helps to eliminate two of the potential causes for panic attacks.

What Kind of Exercise and how Much?

Most people want to quantify exercise. They want to know how much exercise they must do to get rid of panic attacks and for how long. Let’s be completely honest here and say that exercise may not cure your panic attacks. There are many reasons why they may be happening. What exercise can do is help you reduce them and possibly eliminate them.

Now to the what kind of exercise and how much question…there really is no right or wrong answer. Simply moving your body each day is important. A general rule of thumb is to take 10,000 steps a day. That’s the equivalent of walking 5 miles and you probably already walk around two to three miles a day so you don’t have to add much. You can add ten minutes of walking to your lunch break or walk to the coffee shop instead of driving.

If you can’t get 10,000 steps in each day, then spend 30 minutes moving your body. Stretch, do yoga, swim, dance, jump rope, or ride your bike. Do whatever makes you feel good. When you enjoy what you’re doing, adding it to your day won’t be difficult.

Is exercising a cure for panic attacks. Not necessarily. But it can help you manage stress and anxiety, improve your overall health, and improve your mindset. All of which, help reduce and maybe even eliminate panic attacks.

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I am a kind person, fully capable of loving others. I stir up compassion within me because it is a gift that rewards the giver as much as the recipient.

My heart rejoices with those who rejoice and mourns with those who mourn. I have the ability to place myself in others’ shoes in order to have a clearer understanding of what they are going through.

Instead of feeling sorry for those who are hurting, I practice compassion by actively turning my empathy into action. I do more than simply sympathize with others; I do what I can to become part of the solution.

As I focus on helping others, I feel the stress of my own life begin to shrink. The once seemingly insurmountable hurdles before me are reduced to the size of a single step I can simply walk over when I put others first.

Practicing compassion is the antidote to selfishness. I seize every opportunity to show compassion. I am eager to contribute my time and strength to organizations in need of volunteers because true joy comes from doing something for others.

Because compassion is my habit, my eyes are open to the needs around me. Instead of only responding when I am asked for help, I go out of my way to offer help when I see a need.

Today, I choose to pause long enough to notice the hurt someone else is feeling. I let go of selfishness by taking the focus off of myself and putting my empathy into action.

Self-Reflection Questions:

1. How do I feel when I help others?
2. Is someone around me in need of my help?
3. When was the last time I volunteered my time?


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Managing Transitions in Life

The one thing you can be sure of in life is that there will be times when you’re thrown a curve ball. Something will happen that you aren’t expecting.

Even though you know you’ve got the strength to handle anything that life brings you, you might still be taken aback by an unexpected change in your life direction.

These suggestions will help you successfully handle some of life’s transitional times:

1. Take a deep breath. Pause for a moment and give yourself time to just breathe.

2. Process the information. Next, allow yourself some time to think through what’s happened. This might take a few days, depending on your situation. From your perspective, what occurred?

3. Talk about it. Call a close friend or family member you trust and tell them about what’s going on in your life. It helps to hear yourself think aloud whenever you’re faced with an enduring challenge.

4. Consider your options. Although you might not be completely ready to move on yet, try to ponder fully your situation and where you could go from here. Be open-minded about resolving the current issues in the short-term.

* If your situation involves an ending of a relationship, for example, maybe you’ll have to find another place to live quickly. Could you move in with a friend or family member, at least for now? Ask yourself what your possibilities are at the present time.

5. Take time to adjust. You might feel you have to make decisions fairly quickly to get moving forward, but still, it’s wise to allow yourself necessary moments to adjust to what’s happening.


6. Tell yourself that you’ll make it through. After the initial shock wears off, you’ll hopefully reach the point of realizing that “this too shall pass.” Thinking positively is the best way to approach any type of challenging situation. Remind yourself that you have the savvy and fortitude to find your way from this day forward.

7. Begin to formulate a plan. After considerable thinking, you’ll be relieved to see parts of a new plan for your life falling in to place.

8. Recognize your own strengths. Remember back to a time you struggled through a crisis and emerged better than ever. Maybe you had to drop out of college because there wasn’t enough money. You still made it through and were able to return to finish your studies within 2 years. Realize your strength to help you make it through the current situation.

9. Look at the recent change as an opportunity. Even though it might take some effort, allow yourself to see you’re being given a chance to change your life. You’re in a position to improve something about your existence.

* Let your imagination run free. Regard the coming episode of your life as a new adventure and embrace it.

10. Move forward with a sense of purpose. Now that you have the bare bones of a plan, you can proceed ahead with your new life with greater confidence. As time goes by, you’ll grow even surer of the direction you’re heading. Let yourself feel excited about your new goals.

Regardless of what life brings your way, you’ll still keep going. Allow yourself time to breathe and take in the information. Perhaps even talk to someone and ponder your choices.

You have what it takes to successfully manage any transition in life that appears before you. Openly accept this opportunity to let go of the old and embrace the new.

The Master Blueprints

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If you’re like most people, at some point you’ve probably been in an uncomfortable situation where you needed some help. You might have spent hours going over the particulars of what you were going through, desperately trying to determine how you would resolve the event.

If only you’d had enough money to get through until payday, had someone to babysit for you, or been able to borrow someone’s vehicle, the issue could have been all worked out. Your situation would most likely have been easily and quickly resolved had you reached out for assistance.

You may even have had someone in mind whom you could have asked. But you just couldn’t bring yourself to request help. What stopped you? Why didn’t you ask for help?

Maybe it was your pride. Maybe you were ashamed or embarrassed about what you were experiencing. Perhaps you convinced yourself no one else in the world has ever been in the fix you were in.

But even if this may seem contrary to what you were taught as a kid, it’s okay and even smart to ask for assistance when you need help.

Discover how reaching out for help can make your life better:

1. All of us are entitled to ask for help. Sometimes, each of us needs a bit of assistance to solve a challenge we’re dealing with. When you ask for help, you acknowledge your humanity. You show you belong to the worldwide community.

2. Asking is an effective method of problem-solving. Sometimes, issue resolution and relief is just a phone call or conversation away.

3. Give others a chance. You’ll provide a friend or family member with an opportunity to help you through a difficult time. After all, if one of your friends or a family member needed assistance and all it would take was a quick call to you to solve the issue, wouldn’t you want to get that call? Your friends and loved ones are most likely glad to help you.


4. Set the example. When you ask for help, you show friends that they could ask you for assistance someday if they’re in a bind. Frankly, asking for help is what friendship is all about. Friends are usually pleased to reciprocate some favor you’ve done for them in the past.

* Your relationships are also enriched when you ask for and accept help from others. You’ll feel closer to the person who helped you and they’ll feel emotionally closer to you.

5. Connect with others. The person who helps you will gain a better understanding of you and your current situation. Knowing that someone you care about truly understands you can feel incredibly reassuring.

6. Show your character. By asking for help, you’re provided with an opportunity to show your true character. If you borrow money, for example, you’ll be able to show that you repay your debts by promptly paying back the person that helped you. And that’s a good thing.

Re-frame the way you view asking for help. Asking for help demonstrates your humanness, is an effective way to solve challenges, and provides your loved ones with the chance to reach out to you.

Asking for assistance also lets friends know they can ask you for help later on and enriches your relationships. Go ahead and reach out the next time you need help!

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Herbs To Treat Anxiety?

Whether you suffer from chronic stress and anxiety or you experience it only occasionally, you’ve probably already used herbs to manage it without even realizing it. Chamomile tea for example, is an herb that creates a calming effect. Peppermint soothes an upset stomach, however, it’s also often used to ease tension.

Let’s take a look at some other herbs commonly used to treat anxiety.

Ginseng. Ginseng is often added to energy beverages and is thought to enhance a person’s overall health. However, it is most notably used to reduce stress, maintain emotional balance and help induce a state of relaxation. Ginseng can be taken in capsule form or as a tea.

Valerian. Valerian is often used as a natural sleep aid. It is now often used as an anti-anxiety medication. It can also be used as a sedative or tranquilizer. It’s most often consumed in capsule form.

Passionflower. According to several studies passionflower was as effective as some of the benzodiazepines in relieving anxiety. Benzodiazepines are commonly prescribed to patients suffering from an anxiety disorder.

Kava Kava. Kava Kava can be used to treat mild-to-moderate anxiety. However, Kava Kava can have some serious side effects. Most notably, it can cause severe liver damage.

St John’s Wort. St. John’s Wort is often used to treat depression and mild anxiety. Studies have shown it to be effective for mild cases. If someone is severely depressed or suffering an anxiety disorder, St John’s Wort has not shown to be of any help. It can be taken as a capsule or in tea form.

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It should be noted with all of the herbs discussed thus far, they can have interactions with other medications. It is extremely important to check with your physician before taking any herb to treat stress or anxiety.

In addition to the herbs discussed above, lavender is commonly used as an essential oil aromatherapy to soothe weary nerves and create a state of calm. It can be inhaled, placed on pressure points on your body – like the inside of your wrists. Lavender can also be added to a bath.

Chamomile tea has been shown to induce a state of relaxation as does peppermint tea or peppermint essential oil. Ylang Ylang, Bergamot, Sandalwood and Cedarwood are also great essential oils for relaxation aromatherapy.

If you suffer from mild anxiety or stress, consider talking to your doctor about herbal treatments. They’re generally much safer than prescription medications which can have health side effects and be addictive. Herbal remedies offer significantly fewer side effects. However, it’s still important to be safe. Check with your doctor and be aware of possible drug interactions and side effects.

The Power of Breathing

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If you’ve had enough of your “Couch Potato” label, you may have also realized how unproductive and unrewarding flipping through channels is, day after day. And you’re ready to make some changes. But where should you start?

Now that you’ve become truly aware of how much of life has passed you by while you watched TV, you can improve your quality of life. One way to do that is to decide on a fresh title – one better suited to your new life. As you refer to yourself differently, a new self-image can quickly follow.

Consider these titles to start adopting a new label and adapting to a refreshing new life:

1. Activity Addict. This tag can have multiple meanings, depending on whether you’re exercising your body, mind, or both! Either way, you’ll love getting active. And the rewards will be far better than if you continue seeing yourself as a Couch Potato.

* If you’ve been sedentary for a prolonged period, choose a form of exercise that you can handle easily. Start small, and work your way up to moderate and high intensity workouts.

* Take up a hobby or pastime that will really get your brain working. How about chess? Auto mechanics? Anything that gets the mind going is better than channel hopping all day!

* Whatever you choose, allow yourself to become consumed by the activity so you’ll have a new purpose in life besides catching your favorite show.

2. Health Food Honcho. Now’s a great time to get turned on by healthy eating. You’ve made the decision to turn your life around, and a great place to begin is with your diet. Start reading magazines and watching TV programs that teach you about healthy food alternatives. Then, cook them into being!

* Visit the supermarket and stock up on healthy groceries instead of driving to the drive-thru of a fast food joint. Your body will definitely thank you!

* Do more cooking, instead of going for pre-packaged meals. That way, you can control the ingredients you consume and make your healthy meals unique and interesting.

* Replace chips and sodas with fruit, veggies, and some whole grains, like brown rice.

3. Discovery Magnet. TV does offer some educational programs. However, you may often be tempted to watch reality TV or other programs that don’t engage your mind. Instead, put down the remote and pick up a book. Spend some time discovering things you knew absolutely nothing about before, and get your think tank firing on all cylinders!

4. Love Bug. Maybe you fell into acting like a Couch Potato because something seemed absent from your love life. Try rebranding yourself as a Love Bug and embracing love. For starters, you can:

* Sign up with a dating website.
* Enlist your friends to help you create a strategy to approach someone you like.
* Bring out your softer, romantic side by listening to songs about love and becoming more attuned with your emotions.

You’ve missed out on a lot by being a Couch Potato, but you can start anew today! Try dropping that label and replacing it with others you’ll definitely get more rewards from. There’s nothing better than living a more positive, rewarding life, that’s motivated by things you love!

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Volunteering for a political campaign is an opportunity to have fun while you help others and yourself. You can improve your social life and your career prospects while you’re strengthening democracy. These are some of the major benefits of working on a political campaign.

Become a Better Citizen:

1. Learn more about the issues. Informed citizens are the backbone of any democracy. The experiences you take away from a political campaign can give you insights that you don’t get from reading a newspaper.

* By going door to door, you may hear first-hand how budget cuts affect a school teacher or why a senior citizen depends on a local transportation program to do her grocery shopping.

2. Support candidates and causes you believe in. Many people select a candidate based on where they stand on particular issues. For example, if you want to protect the environment, you can help elect leaders who share your views on global warming and habitat conservation.

* Even if you can’t make large financial donations, you can give your time and hard work to worthy causes.

3. Connect with people who share your views. Your individual efforts will have a greater impact when you join forces with others working for a common goal. There’s strength in numbers.

Advance Your Career:

1. Broaden your skills. Political campaigns require many different skills. You can enhance your accomplishments in your chosen field or experiment with new paths. Opportunities can include all types of administrative and research work, as well as fundraising, communications, and field activities.

* This can be especially helpful if you’re thinking about a career change or need to get some professional experience to land your first job.

2. Expand your professional network. On a political campaign, you can meet leaders in your own industry and people from very different walks of life. Listen carefully when voters talk about what their businesses and communities need. You may make valuable contacts and find future clients and employment opportunities.

3. Launch a career in politics or government. If you want to work in the public sector, volunteering is a great way to learn the ropes and move up the ladder. Local campaigns often lack professional staff or experienced volunteers so you may be able to assume significant responsibilities quickly.

* The right contacts and experience can help you prepare for a political appointment or a career as a professional campaign manager.

Have Some Fun:

1. Make new friends. Political campaigns are serious work, but you can still have a good time. You’ll be surrounded by people who likely share your values, so you’ll gain new friends that can last a lifetime. Campaign workers often hold reunion parties after Election Day and come back together each election cycle.

2. Share meaningful activities with your old friends. Campaigns need lots of volunteers so they welcome groups as well as individuals. If you already belong to a community organization, you may want to volunteer together.

* Getting other volunteers involved in the campaign is also a sure-fire way to get some positive attention for yourself.

3. Boost your self-esteem. Volunteer work is always a great way to feel empowered. By following through on your commitment and taking the initiative as a problem solver, you can help your community and your own state of mind.

4. Get energized. Some people thrive on the excitement of political campaign work. You can make a career out of it or use that energy to liven up your current routine.

Volunteering for a political campaign can benefit your life in many ways. As a volunteer, you can help promote good government and advance your own career and personal goals at the same time.

How to network effectively at a party, event, and convention

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Common Treatments for Panic and Anxiety

If you’re suffering from chronic anxiety or panic, you might be considering treatment options. After all, living with an anxiety disorder can be frustrating. There is good news. There are many treatment options that deliver varying degrees of relief from panic and anxiety. Let’s take a look at the most common treatments for panic and anxiety.

#1 Medication.

Medication is a common way to treat panic and anxiety. There are actually three different types of medications you may be put on. They include:

* Mood stabilizers, also called anti-anxiety medications
* Anti depressants
* Benzodiazepines

The primary problem with using medication to treat anxiety and panic attacks is that it only treats the symptoms of the condition. It doesn’t cure the illness. Secondly, there are many side effects from these types of medications. They can interfere with other medications and with normal day to day functioning. And there is a significant risk of addiction with anxiety medications.

#2 Therapy

Therapy is actually often prescribed along with medication. However, with therapy there are no side effects and it can be quite successful to not only help people manage anxiety but to eliminate anxiety and panic attacks from their life. Behavioral therapy is one option. The other option is psychotherapy. Much of your decision about the type of therapy will rest on your specific symptoms and actual diagnosis.

For example, if you have PTSD, Post Traumatic Stress Disorder, then a psychotherapist would be recommended to help you cope with the trauma. If you have OCD, Obsessive Compulsive Disorder, behavioral therapy may be recommended.

#3 Nutrition and Exercise

You may be surprised to learn that nutrition and exercise play a very significant role in the treatment of anxiety and panic conditions. There are substances like caffeine and alcohol that can make a condition worse. And nutrients like fish oil, magnesium, and vitamin D can help alleviate symptoms and the occurrence of anxiety or panic attacks.

Additionally, exercise helps optimize your body’s systems including your brain chemistry. Simply getting outside for thirty minutes each day and taking a walk can have a dramatic effect on anxiety and panic symptoms.

There are definitely other treatments that you can teach yourself. They include relaxation techniques like meditation and visualization. You can also teach yourself distraction techniques so when you feel anxiety building, you can focus your attention on more positive thoughts and actions.

There’s no reason you have to live a life controlled by anxiety and fear. There are treatments available to help you manage and control anxiety. The first step is often the most difficult – get a diagnosis. From there you can begin to regain control over your life.

The Power of Breathing

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Regardless of where you live, chances are you only use a fraction of your community resources. Undoubtedly, there are adventures waiting for you just down the street!

Unless you live in a community with less than a few thousand people, you likely have access to dozens of activities and businesses in your city or town.

Consider the following suggestions before you set out to explore your community:

1. Make a list of places you’ve heard about in your community but never visited. Maybe your city has a factory that produces a product and that factory gives regular tours. If you’ve never taken the tour, put that factory on your list.

* If your area is known for producing certain products, decide to learn about those products and how they’re made.

2. Check out the agriculture in your area. Are you surrounded by rich, fertile farmland where food products, like soybeans, berries, or other fruits and vegetables are grown? If so, visiting a local farm will be a wonderful education for you and your children. As you explore your community, you’ll be amazed at the bounty that’s offered right at your doorstep.

3. Frequent your neighborhood hangout. Whether it’s the local coffee shop, a bookstore, or the grill cafe a few blocks away, find a relaxed place to frequent and connect with other community members. Truly connecting with your community involves getting out and meeting friends old and new.

4. Discover the freebies. Free events and venues abound in many communities. Take advantage of everything free that your community has to offer. For example, public libraries, parks, and nature sanctuaries offer many benefits.

5. Visit your local museums. You’ll have some fun and learn something fascinating about the community in which you live. Even the smallest towns often have a museum or two.

6. Consider your tourist attractions. There’s a reason why people travel far and wide to come enjoy your tourist attraction. Find out why! Even though you might believe tourist attractions aren’t your thing, you don’t know for sure what such venues offer until you experience them firsthand.

7. Take a notebook with you when you’re out in your community. When you’re actively looking, you’ll be surprised how many local businesses and organizations you haven’t yet visited.

* Jot down those businesses in your notebook so you’ll have a running list of the places you hope to explore. Although you might not be able to visit every single one of them, set aside a few hours here and there to check them out.

Although it’s easy to take your community for granted, remind yourself that you reside in one of your favorite places in the world. Seek out the special attractions and discover new qualities you love about your area. Make it a point to know everything possible about where you live.

The process of learning about the place you call home will deepen your connections with your community and enrich your life beyond imagination. You’ll come out with more knowledge, greater satisfaction, and undoubtedly a few friendships, too!

Extrovert-Me! - Get the most out of life

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