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Can Aroma Therapy Ease Anxiety?

One of the best ways to ease stress and anxiety is aroma therapy. And it’s an easy way to relax. In fact, it works so well, many physicians, dentists and of course spas incorporate aromatherapy into their practice.

Here are a few aromatic recipes and applications you can use to ease stress and anxiety in your life:

Essential Oil Combination for Anxiety & Stress Relief
Equal parts:

* Marjoram
* Neroli (orange blossom)
* Bergamot
Essential Oil Combination for Anxiety & Stress Relief
* Lavender – 3 parts
* Bergamot – 2 parts
* Sandalwood -1 part

Note: Essential oils can be purchased both online and in many health food stores. They’re not to be ingested but rather inhaled. You can place them in a diffuser, on pressure points on your body or you can mix them in a separate jar or container and inhale when you need to distress. You can also purchase many “Anti anxiety “or “Stress Reduction” blends already combined.

This recipe can be added to bath salts for a relaxing bath at the end of a stressful day:

* 2 drops geranium
* 2 drops lavender
* 2 drops sandalwood

Lavender alone is known for its relaxation properties. You can purchase a container of dead sea salts or unscented bath salts and add 25-40 drops of essential oil to the salts. Shake to coat the salts with the oil. When you’re ready to take a hot bath, add about ¼ to ½ cup of bath salts to running water and enjoy.

Other Aromatherapy Applications

Many stores now carry aroma therapy candles and diffusers. To relax look for the flowing scents or essential oils:

* Bergamot 
* Cedarwood 
* Chamomile 
* Cinnamon 
* Comfrey 
* Frankincense 
* Geranium 
* Hyssop 
* Lavender 
* Marjoram 
* Neroli
* Patchouli 
* Peppermint 
* Rose 
* Sage
* Sandalwood 
* Ylang Ylang

Aromatherapy does work to relieve stress and anxiety. If you find you’ve been having a particularly difficult day or you feel as if you’re on the verge of an anxiety attack. Sit down, relax and smell something calm and relaxing. Add aroma therapy to your daily yoga, stretching or meditation routine for optimal benefits.

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Even though you feel safe and secure in your comfort zone, are you really happy inside of it? After all, there’s more to life than safety! What about passion? What about excitement? Wouldn’t you like more joy in your life?

To experience new heights of joy, the only requirement is a willingness to challenge yourself to break out of your self-imposed limitations.

Getting outside of your comfort zone doesn’t always mean taking giant steps or doing something crazy. Expanding your comfort zone can mean small changes. For example, read a book you usually wouldn’t pick up, learn about something that challenges your viewpoint, or take a language course. Do things that are different than your ordinary daily routine.

Small Ways to Get Out of Your Comfort Zone

To begin experiencing the joy you deserve, stretch yourself!

Here are some ideas you can use to help yourself expand your comfort zone:

* Take a walk around part of your neighborhood that you don’t normally visit.
* Go to a different store to shop for your groceries, clothes, or other items.
* Talk with a neighbor or introduce yourself to people who are new to the neighborhood.
* Sign up for a college class or an online course in something.
* Take an art, acting, or dance class. You’ll meet new people and learn a new skill.

You can increase your comfort zone in many ways. If you want to create more joy, think about things you like to do or want to learn about. Expanding your comfort zone is about doing things you like. It’s about showing yourself that you can do more than you thought you could.

Moving on to Bigger Things

Once you’ve taken small steps outside your comfort zone, seek to stretch your boundaries further with greater challenges. If you’re shy, get to know your neighbors. To go further, throw a party or have a backyard barbecue. You’ll enjoy some time with others in your neighborhood while expanding your limits.

Take a drama class, then participate in a play or join an amateur competition to stretch yourself further. These challenges may seem daunting to you, but others in the class will be nervous also. And it’s okay to be a little nervous sometimes. It shows that you’re growing and developing as a person. It shows that you want to live life to the fullest.

Avoid Trying Too Much Too Fast

If you try to do too many things at once, you may become so nervous that you miss the joy that comes from stretching your inner boundaries. Instead, you may experience frustration and lack motivation to venture outside of your comfort zone again. Take small steps at first, and the success you experience will fuel your drive toward bigger challenges.

To be truly happy, you must be proactive in seeking the life you desire. If you challenge yourself with activities you enjoy, leaving your comfort zone can lead you to the life of passion and fulfillment that you deserve!

Habit Busting Secrets

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How to be a Great Male Role Model

Throughout your life, you’ve probably looked up to at least a few men you’ve known. Maybe your father had a calm, gentle nature when you both went out fishing. Maybe your 10th grade history teacher made being intelligent look really cool. Whoever they are, the men in your life matter!

Wouldn’t you like to be that male role model that boys and young men aspire to be like? The good news is you can!

Use these strategies to become a great role model:

1. Go after your dreams. Reflect on what you’ve always wanted out of life. Sure, it’s changed over the years. But what is it right now that you want to achieve? The importance of pursuing your passions is a wonderful message to send to younger people.

2. Show self-confidence. When you feel like you can do anything you set your mind to, you’re said to have confidence. If you’re confident, it’s probably evident to everyone around you. Young boys and teens in particular look up to men who demonstrate an air of “I can do it.”

3. Hang out with your buddies on a regular basis. When you allow time in your busy schedule to socialize with your friends, you’ll have a more relaxed way of moving in the world.

4. Have a sense of humor. Usually, boys and young men can relate to each other best when there’s humor and joking around involved. Let that fun side of you come out, especially when you’re around younger people.

5. Demonstrate a willingness to spend time with kids. Whether they’re your own kids, your nephews, or your friend’s kids, give of your own time to be there for them.

6. Be open about your work. By nature, kids are curious about what kind of work men do and how that work is accomplished. If a young boy or teen expresses an interest in what you do, share with him about some of the projects you work on.

* You might be the only man in that boy’s life who has taken the time to talk just to him about the subjects he’s interested in.

7. Reach out. Consider spending some time at a local Boys and Girls Club, YMCA, Big Brothers/Big Sisters, or other social agency that works with kids and teens. Even devoting two hours a week of your time can make a dramatic impact on someone’s life.

8. Do something physically active. The research shows that boys learn best when they’re actively doing something. So, take a boy fishing or running with you. Build a birdhouse together or ask him to help you wash your car. A kid can pick up a lot from taking part in an activity with you.

9. Give positive feedback. Practice saying simple, positive comments. Any maturing person craves this type of care and attention. Statements like, “Wow, you did a fantastic job catching that fish” or “You’re a pretty good runner” can plant seeds of confidence that will grow stronger over the years in young people.

10. Avoid macho expressions of physical strength. Although some kids might ooh and ahh if you can bench-press 200 pounds, your role as a male role model is to illustrate that men have all kinds of different talents, skills, and interests. Since most kids have most likely already been exposed to macho stereotypes, find other ways to express yourself to them.

Being a great male role model will bring enormous personal rewards and, sometimes, external accolades.

You’ll feel satisfaction and pride in knowing you’ve contributed in some way to the healthy development of another human being. Put your efforts into becoming the best male role model you can be. Your life and the lives of others will benefit hugely!

Make your own subliminal messages

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Are Panic Attacks Hereditary?

Panic attacks and panic and anxiety disorders have been under scrutiny for quite some time. Scientists have studied them in a number of cases and studies and to date have not found conclusive evidence to what causes panic attacks in certain individuals. Nor do they know why some people have anxiety disorders while others do not. However, we can take a look at the many theories about panic attacks and why they occur.

Heredity

First, let’s look at heredity. Most scientists and doctors believe heredity plays a role in panic attacks and panic disorder. While they don’t believe panic disorders themselves are hereditary they do believe some of the factors that cause a person to have an anxiety disorder may be genetic.

If your grandmother for example had a panic disorder, then you may not have it. There isn’t a specific gene that is passed along. However, if you inherit several of the same genes that control brain chemistry and your body’s physical reaction to chemicals in your brain, then you may develop a panic disorder.
So heredity may predispose you to have a panic disorder.

Depression is also something that may or may not be hereditary, though there seems to be a definite genetic link. And depression and panic disorders often go hand in hand.

Environment

There are significant studies that have linked a person’s environment to developing a panic disorder. When you’re young, if you’re around people who are fearful, you may adopt those habits and behaviors. If a child isn’t encouraged to try their best and to feel confident, they may develop a panic disorder. As an adult, if you’re in a high stress environment, you can develop a panic disorder.

Stress can eat away at your body’s ability to manage anxiety and a panic disorder can develop.

Well Being

There are many theories that connect how well you take care of yourself physically and emotionally to panic disorders. This is due to the fact that many people who suffer from panic disorders are low in magnesium. And brain chemistry is directly connected to what you eat and exercise or physical movement. Someone who eats nutrient rich foods and takes good care of their body is less likely to suffer panic attacks.

And because many studies have shown a direct connection to brain chemistry and panic attacks, it makes sense that taking care of your health can make a difference.

Brain Chemistry

There are many unknowns when it comes to brain chemistry. What causes it to change? How does it affect your body? How does it contribute to panic attacks? What scientists do know is that the chemical and hormonal changes in your brain can impact panic disorders and panic attacks.

While there are many potential causes for panic disorders, one thing is certain – panic and anxiety disorders are treatable. If you believe you have a panic or anxiety disorder, visit your physician and get help.

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Change Your Life Today: No Charge

Put your money away. There’s no need to shell out a dime to change your life today. The smallest changes with a nonexistent price tag can increase your happiness tenfold and result in an increased quality of life immediately.

Try these suggestions to change your life today – no strings attached:

1. Start a blog. It may seem silly, but blogging has changed thousands of lives. Blogging provides you with a platform to be heard and admired, while you make new friends. On your blog, all of your thoughts are heard. Create a blog today using one of the many free services available online such as WordPress.com.

– Snag a template for your blog that suits your personality by searching one of the many free blog template or theme websites online. Many professional web designers offer free blog templates in exchange for carrying a link to their website.

– Blog about your hobby. Cooking, crafting, decorating, and fashion are all hobbies with a large blogging community. In addition, racing, fantasy football, and self-development are also equally popular in the blogging world.

– The easiest way to enrich your blog is to add photos. Add photos of your daily life or your hobbies. However, blur out all personal information (e.g. house number in the background of a photo) in pictures to protect your privacy.

2. Make the cut. Change your life in a matter of minutes by simply removing negative influences from your life. Those who bring negativity into your life, cause harm to you or your family, or make you feel uneasy should be chopped from your mental priority list immediately.

– Life is too short to wait around for unmotivated people to change their character. Some people only intend to channel negative energy. Keeping them around will only make the burdens, worries, and sadness in your life heavier.

– Choose on a case-by-case basis the best approach to take with each person. Some may benefit from hearing the truth and may hopefully realize your point of view. Others will simply be too stubborn to cooperate. The only person you can control is you. You may have to remove them from your life.

3. Tend to your health. Maintaining a healthy weight makes you less susceptible to a myriad of health issues. You’ll also look good, feel good, and increase your confidence by maintaining a healthy weight. Start changing your body today by becoming more active.

– Do it now. Why wait until tomorrow? Changing your life starts with this one simple step. Therefore, refrain from depriving your health the benefits of leading an active lifestyle any longer.

– Dust off your old tracksuit and go for a brisk walk around the park. Even if you haven’t been active for quite a long time, a brisk walk is gentle enough, yet potent enough, to make a difference in your weight if followed regularly.

– Get into the outdoors. It’s far more inspiring and rejuvenating to exercise in the great outdoors when compared to staring at the blank grey walls of a crowded gym.

As you can see, changing your life can require an action as simple as creating an account with WordPress.com or going for a walk in the park. The one thing required in all of the tips mentioned above is consistency.

If you simply start a blog, tell a friend that you’re parting ways, or exercise without any real consistency, you won’t experience a significant change. Start changing your life today and remain consistent for lasting results. If you want it, chase it; taking the first step can change your life forever!

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How Helping Others Benefits YOU

Everyone wants to lead a happy and fulfilling life, so it’s natural to want to put yourself and your health first! However, helping other people can also directly help you at the same time. Not only will you feel good about yourself, but you’ll also notice that others are more willing to help you in return!

Here are a few ways that helping others can benefit you:

1. Giving attracts more back to you. When you give, you’re more likely to receive. You don’t necessarily need to keep the receiving in mind when you decide to give, but nature may just take its course. Maybe a friend will unexpectedly return a favor. Maybe you’ll stumble upon some good fortune.

2. It brings you a good feeling. If you volunteer your time to help others, you’re sharing your blessings with those less fortunate, which is a wonderful gift to be giving! You’ll likely return home after volunteering with a smile on your face and a drive to achieve more. Just by completing a giving act, you receive positive feelings in your life.

3. Heightened self-esteem. When you help others, you may be helping yourself to a heightened self-esteem. Positive feedback for your good deeds enables you to feel pride in your accomplishments, as well as build momentum for bigger and better things.

4. Strengthened confidence. After you’ve done something nice, you may also find that your confidence soars. The fact that your helpful acts have turned out so positive might lead you to the confidence you need in your own life.

5. More positive about your own situation. Sometimes you’ll find that you’re your own worst critic. You might accept the faults of others, but you may be less likely to accept your own. Helping others can help you to accept your own situation and your own faults. It may help you to start seeing everything in a more positive light.

Spreading Positive Energy

You may not often think about how your moods and feelings affect the world. If you go out with a frown on your face, you might be spreading that negative energy around without knowing it. The opposite is also true. So why wouldn’t you want to go around passing out positive energy?

The truth is that when you make an effort to help others, you’re showing that you have the power to spread positive energy. The people you help may even be overcome with positive emotions. One by one, you keep the train of positive energy chugging along.

You Make A Difference

When all is said and done, the main reason why helping others benefits you is because you’re leaving your mark on the world. When you help others, you live on in their memories as a true difference in their lives.

For many, leaving their mark on the world is one of their most important desires. Doesn’t it make you feel fulfilled to know that you’ve made a positive difference in the world? And it all starts with some simple gestures of helping your fellow members of the human family.

Seek out opportunities, today, to help others. You’ll be glad you did!

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Am I Having a Panic Attack? Signs and Symptoms

Panic attacks can be one of the most disturbing and scariest events in a person’s life. They can leave you confused, worried about your sanity and fearing another panic attack. Before we take a look at the signs and symptoms of a panic attack, it’s important to know that if you suffer a panic attack, it’s completely normal. Millions of people around the world suffer from panic attacks. You’re not going crazy and they are treatable.

You might be having a panic attack if you:

* Experience your heart suddenly pounding for no apparent reason. People who suffer a panic attack often say they feel as if their heart is out of control. They also often describe it as chest pain.

* Experience difficulty breathing. When you’re having a panic attack it may feel as if someone is sitting on your chest. You cannot take a deep breath.

* Begin sweating. People who suffer from panic attacks often say the break out in a cold sweat. They may feel chills or quite warm as well.

* Feel stomach upset. This isn’t always a sign or symptom however it’s common enough to make note of. If you suddenly feel sick to your stomach combined with the other symptoms we’ve mentioned then you may be suffering from a panic attack. You may feel nauseated or simply have an upset stomach.

* Feel dizzy. Dizziness or lightheadedness is almost always a sign of a panic attack.

* Depersonalization and/or derealization. Depersonalization is feeling as if you’re disconnected from your body. You feel extremely out of control. Derealization is when it feels as if reality has been suspended. You feel as if you’re standing in a dream. The walls or the space around you may become wavy or unfocused. The lighting may feel as if it has changed. Sound may take on a distorted effect.

* Depersonalization and derealization are both extremely common symptoms of a panic attack. If it happens to you, you can be fairly sure you’re experiencing an anxiety or panic attack.

Now it’s important to note that many of these signs and symptoms for panic attacks are also signs and symptoms of other problems. The most apparent might be a heart attack. Heart attack victims feel shortness of breath, a pounding heart or chest pain and they may have an upset stomach, sweating and dizziness.

It’s very important for you to get checked out by a doctor if you’ve experienced any of these symptoms. Anxiety and panic disorders are treatable when properly diagnosed. And a diagnosis puts you back in control. Panic attacks don’t often come with telltale signs or triggers that they’re going to occur but you can learn to avoid them and never have a panic attack again.

The NLP Secret - Learn how to change your state instantly

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Significantly changing your life in 30 days really is possible, although not always easy. But even though this adventure is often a big challenge, the payoffs can be enormous.

We’ve all taken on challenges of one sort of another for 30 days. Maybe you tried a diet or an exercise program. Perhaps you decided to give up TV for 30 days. Even if you didn’t stick with the program long-term, the results were great, weren’t they? Now imagine if you expanded that idea to incorporate many areas of your life.

This program includes implementing several 30-day challenges simultaneously. You can use these suggestions or develop your own. Try creating a 30-day challenge from each category, and see where your new adventures lead you.

1. Adjust your finances. Making more money or spending less is always a good financial theme. Alternatively, you might try balancing your accounts each day.

2. Kick start your physical health. Diet, exercise, or combinations of both are great places to start. You could begin with something as simple as the doing the 20-minute yoga program that’s on TV every morning or taking the stairs at work instead of the elevator.

3. Eliminate a time waster. Think about the amount of time you spend watching TV, surfing the Internet, window-shopping, playing video games, or lurking on Facebook. We all know the activities we tend to engage in when we’re bored or trying to avoid dealing with life’s challenges. Try getting rid of just one, and see how much more time you have!

4. Add in another positive activity. Come up with something more enriching or satisfying than the time waster you’re eliminating. Maybe reading or taking a class would be in order. Perhaps you’ll spend all your newly found time playing a musical instrument.

5. Commit to something else that appeals to you. Perhaps checking your email only 3 times a week or going to bed by 11:00 every night would be a beneficial habit you’d enjoy.

Tips for Success in Your Program

Now that you have some idea of changes you might want to make, how can you stick to them?

Try these ideas:

1. Get enough sleep. If you set a challenge of cutting two hours of sleep each night (or even just one hour!), it’s going to make everything else more difficult. Regardless of whatever time-related goals you may set, allow yourself the 7-8 hours a night that you deserve.

2. Set goals that you can do daily, seven days a week. Creating a new habit with an activity you only do 3 times a week is often much harder. Try to keep all new activities limited to ones you can do every day.

3. Prepare ahead of time. Have everything you need in advance. Eliminate anything that might get in the way. For example, if you’re trying to follow a specific diet, buy the food you’ll need beforehand and get rid of food you want to avoid. You can’t break down and eat that bag of chips if there aren’t any chips in the house!

4. Plan on social support. Tell your goals to your friends or family members that will support you in your efforts. Be careful in whom you confide. Changing is a challenge in itself. Success is harder if others are making unsupportive comments.

Trying to change several aspects of your life simultaneously may require other changes as well, depending on your chosen goals. All of our behaviors tend to interact with other behaviors, which can make changing any of them a demanding task.

For example, if you give up TV and junk food, and those are your main coping mechanisms for life’s challenges, you’re going to have to deal with your negative feelings a new way. Or better yet, you can face your concerns head-on. The distractions you’re used to falling back on may have just been ways to avoid the issues at hand.

To work this program, choose the 30-day challenges you can implement and get started. Remember to adequately prepare. If you can create several new positive habits and get rid of a few bad ones, your life will change dramatically for the better.

Habit Busting Secrets

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Help the World by Helping Yourself

You can help the world by being kind to yourself. Some believe that you must be completely selfless and put other people and things above yourself in order to spend your time in a worthwhile way. But this isn’t always the case.

When you’re kind to yourself, you can actually spread that kindness to others in a viral way.

Work Out Your Own Issues First

If you constantly ignore your own wants and needs, you’ll eventually become stressed out and frustrated. You simply can’t go about life ignoring what you truly want. You can tell yourself that you’re doing it for the good of the world, but in the end it’ll be quite the opposite.

If you’re stressed out, others will notice, even if you think you’ve bottled it up inside. There are subtle hints that you give away. Your muscles may be tense, or you might even have a nervous tick. You also could be distracted and noticeably distraught during times where you would have normally participated socially.

You may think that it’s no big deal, but it really can be. People can pick up on a negative or nervous mentality, and become stressed out themselves!

Have you ever been around someone who’s clearly enjoying life with a big smile and relaxed nature? Their attitude is infectious, isn’t it? You’ll probably end up enjoying your day a whole lot more just because you encountered this person.

Remember that the opposite is also true. If you act negatively, you may end up sending someone home in a bad mood even though you never intended it.

Spreading The Spirit

Once you’ve worked out your personal issues, you can then pass on a positive spirit to the world. You can do this without even trying. Go about your day in a positive light, and you may find that you’re joyous mood spreads to everyone, even the lady at the checkout counter at the local store.

You can also consciously and actively spread around a good spirit. Pass out sincere compliments to both friends and strangers. Tell your friends and family what they really mean to you. They’ll appreciate hearing it.

You may also find that these actions make you feel good in the process. It’s just another way that a simple gesture can help you to spread joy to the world.

New Ideas

If you’re up to it, you can take everything to yet another level. Brainstorm new ideas and activities that you find personally enjoyable and also help others as well.

With some creative thinking, you’ll probably think of several things that fall within your personal skill set that can benefit the world.

* For example, if you enjoy carpentry or other house building skills, join your local chapter of Habitat For Humanity and spend time with them on your weekends.

* If you enjoy environmentally friendly activities, engage in them in your free time. You can also spread an awareness of these activities to your friends and colleagues.

Feeling like you’ve made a positive difference can help you feel great about yourself!

Your True Self

Your job is to find your true self. Just that act alone does a lot for helping the world. You can inspire others to find their true selves and the world will be a happier place for all you come into contact with.

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Whether you have intermittent bouts of stress, anxiety and depression or it’s a chronic problem, you can change. When you adopt positive habits, they can have a powerful effect on many areas of your life. Let’s take a look at three habits you can adopt today to ease stress, anxiety and depression.

#1 Move your body. Our bodies were not meant to be stationary, sitting on the couch or at a desk all day long. Your body was designed to move. When you move your body you release hormones and activate systems that keep you both physically and mentally/emotionally healthy.

Movement helps not only alleviate stress and anxiety, it helps your body manage it better. It can be compared to vitamin C or zinc for avoiding or reducing the symptoms of the common cold. Movement helps you reduce the symptoms or avoid, stress, depression and anxiety.

What do we mean by movement? Just that, walk, dance, swim, run, do yoga or stretch. It doesn’t matter so much what you do. What matters is that you move your body. A common rule of thumb is to take 10,000 steps a day and/or exercise for 30 minutes.

Moderate exercise is often the easiest to adapt into your current lifestyle. You can walk for 30 minutes, do yoga, jog, swim, dance, and box – whatever you desire. Find something you enjoy and get your amazing body moving like it was designed to.

#2 Quiet your mind. Meditation is the simplest way to quiet your mind. And the wonderful thing about meditation is that there is no right or wrong way to do it. You can walk and meditate. You can sit and meditate.

You can focus on your breathing. You can visualize a scene that makes you feel relaxed. The goal is to simply quiet your mind. To learn to clear away unconscious thoughts. Once you can learn how to control your thoughts and quiet your mind, you can instantly have a better reaction to stress and anxiety. It changes your mindset.

How long should you quiet your mind? When creating a new habit, it’s best to start small. Create a habit you absolutely know you can stick to. Start with 5 minutes of meditation. Add it to the beginning or end of your day, whichever is easiest.

#3 Fuel your body. Your body needs a variety of nutrients and vitamins to help it run optimally. When you fuel your body well, you’re better able to manage stress and you’re simply going to feel better. Depression and anxiety don’t stand a chance. When you put harmful things into your body like too much alcohol, caffeine, sugar and nicotine then your body becomes stressed and it cannot manage the things life throws at you.

Take a multi-vitamin. Cut back on alcohol, caffeine and sugar. And add a serving of fruits or veggies to each meal and snack. This is an easy way to make sure you’re giving your body the nutrients it needs to function well.

Experts say that it takes three weeks to adopt a new habit. These three stress, anxiety and depression reducing habits are simple to adopt. The tough part is committing to them for those first three weeks. You can do it! Your body and your future are depending on you.

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