Archive | Wellness

Why is it that we can remember our home address growing up, but we have trouble remembering what we ate for breakfast a week ago? Clearly our memory works in a very special, unique fashion. In a world full of distractions, it is sometimes hard to concentrate on the things that we need to know and remember. But, understanding the way our brains work is the key to improving things like studying for tests or learning new facts or figures. To help unlock the mystery of the brain, GetVoIP has put together 15 memory skills that will help supercharge your memory.

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This article was contributed by guest author Reuben Yonatan.

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When our brains get overwhelmed by everything we have to do in college, they have a tendency to shut down. You can’t afford for your brain to take a vacation – you need it to finish all of your work. A little organization and structure will go a long way in keeping you productive. With the right tools in your toolbox, you’ll be able to finish anything.

1. Learn With Your Phone
You have plenty of apps on your phone that you can use to keep in touch with your friends and family, and even some you use just to help you waste some time. Have you ever used an app to study? Note taking apps and flashcard generating apps make it convenient to study from anywhere. Many of them will even sync to your computer, allowing you to import the study materials you already have handy.

2. Get a Planner
A planner is an old school productivity tool, but it’s making a big comeback. People really love decorating their planners, but they don’t need to look pretty to work well. By writing down all of your plans, including your assignment deadlines, it will be easier for you to keep track of your responsibilities before they have a chance to smother you.

3. Meal Planning Apps
Believe it or not, meal planning apps will make your life a lot easier. A lot of people are more health conscious now, and you can benefit from technology. Even if you aren’t looking to shed a few pounds, meal planning apps come with tons of advantages. You’ll be able to keep up with your grocery shopping and prep your meals ahead of time. You won’t find yourself studying until midnight and settling on delivery pizza or junk food when you feel overwhelmed.

4. Budgeting Apps
You need food, you need books, and you desperately need a new pair of sneakers. You may feel like you need to choose one or the other if your money gets scrambled up in the confusion of college life. Budgeting on paper is difficult to keep up with. Budgeting apps make it a lot easier to keep track of where all of your money is going. You’ll be less likely to ask your parents for a last minute loan if you have easy access to the full scope of your finances.

5. Anki
Anki is a flashcard deck program that’s easy to set up. You can choose from any of their preloaded decks, or create your own. It’s great to use when learning a foreign language, as many of the language packs come with audio clips of native speakers pronouncing the words. It’s a lot more immersive than reading plain text – the verbal accompaniment will enrich the learning experience.

6. Old Fashioned To Do Lists
Who wouldn’t benefit from a to do list? Whether you manually write out the things you need to accomplish on a piece of paper, use an app, or get yourself a huge chalkboard, it will help you keep track of all the small things that have been piling up while you’ve been focused on the bigger stuff. You got the grade you wanted on that huge project, but how long has it been since you’ve done your laundry? Don’t let the mundane chores slip away.

7. Fitness Trackers
Whether you wear one of those tracking bracelets or use an app on your phone, you’d be surprised how much good it does for your life. Focusing on exercise can help boost your cognition, providing you with the energy you need to take on the day. You’ll never be productive if you feel tired and bogged down all the time. Your health is more important than you may realize.

By focusing on becoming more productive now, you’ll already be set when you graduate and land the career you’ve always dreamed of. It’s never too early to begin forming lifelong good habits.

This article was contributed by guest author Sarah Davies.

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When someone mentions air quality, we instantly think about the air outdoors that is filled with many different pollutants such as smog, smoke, dust etc. But one thing we don’t think about is the air inside our homes, where we spend the biggest part of our day.

What is in our air?
Did you know that the Earth constantly emits radon? It’s a radioactive chemical element which we inhale daily, one that especially contaminates indoor spaces. Other chemicals can also affect our cognitive functioning, which can be found in wall paints, wallpaper glue, furniture and flooring. These chemicals are called VOCs (volatile organic compounds).

Some of the biggest and most dangerous chemicals in the air are:
• Trichloroethylene – can be found in paints, paint removers, and inks. Short-term exposure can lead to excitement, dizziness and a headache, followed by nausea, vomiting, and even drowsiness.
• Formaldehyde – can be found in facial tissues, paper bags, napkins, and plywood paneling. Short-term exposure can lead to nose, mouth and throat irritation.
• Benzene is used for making plastics, dyes, rubber lubricants, and detergents, and it can be found in tobacco smoke, furniture wax, paint, and glue. Short-term exposure can lead to eye irritation, dizziness, headache and an increased heart rate.
• Ammonia – can be found in window cleaners, floor waxes, and smelling salts. Short-term exposure can lead to eye irritation, coughing, and sore throat.

Some research shows that people who spent time in optimized green building environments had almost double the cognitive performance scores compared to people who spent the same amount of time in a conventional office building. Functions like crisis response, strategy and information usage went through the strongest changes. I hope that now you understand the importance of air quality in the space you use for studying!

Without further ado, here is how to get rid of these evil pollutants and reach your full brain potential.

As I already mentioned, we are constantly inhaling a pretty dangerous radioactive element. The only way to exorcise it is to open your windows at least once a day for at least 20 minutes. Even if you live in the city, where the outdoor air is super polluted, always start your day by opening your windows. Of course, you should check your city’s Air Quality index to determine when the level of pollutants is at its lowest, and then open your windows. Trust me, you will be a lot more productive when the air in your study room isn’t so stuffy anymore.

Never forget to vacuum your space
You’ve probably heard how many toxins, dust, and bacteria can be found in your carpets and on your floors. Vacuuming is boring and probably not your favorite thing to do, but it is something that needs to be done at least once a week. Getting a vacuum cleaner with a water filter is the best way to trap dust, bacteria, and allergens.

Air purifiers
This is a must, especially if your space has a higher level of humidity and if you or a roommate is a smoker. Try to prevent smoking in the room – all that smoke is going to build up over time. Find the best air purifiers online and get yourself one that eliminates dust, and bacteria, as well as the smell of mold and smoke.

If you can’t afford an electronic air purifier, you can always turn to nature (unless you suffer from some kind of allergy). Improve the air quality by filling your room with house plants. They will absorb all the toxins and provide you with clean oxygen. The best air-filtering plants according to NASA are devil’s ivy, flamingo lily, lilyturf, English ivy, broadleaf lady palm, florist’s chrysanthemum, peace lily and red-edged dracaena.

Cleaning products detoxification
Avoid cleaners with fragrances and those with chlorine or ammonia. You can never get rid of every single bacteria, so don’t bother using such products and making your air even worse. Opt for natural non-toxic cleaning products and go green.

Once you feel the luxury of good quality air, you will never let yourself study, or spend time in a stuffy room again. Everything matters, especially the air.

This article was contributed by guest author Lana Hawkins.

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An average person sleeps for one-third of his or her life. Alas, some of us have to do with less than that. There are many factors that impede quality sleep, including stress, poor habits, shabby lifestyle, late night activities, etc. You could say that nowadays, wakening up bustling with energy is a rare commodity. Still, it is within our power to change this and rise and shine every morning. Here are some good habits and smart tricks that make a real difference.

Feel the rhythm
Sleep is the bedrock of a healthy lifestyle. It is also the requirement for peak productivity and academic performance. You often hear that the only thing you need to do is to go to bed earlier. Yet, things are bit more complicated than that. Some people are morning larks who greet the sun with a smile, and then there are night owls who like to study when the darkness falls.

Our energy levels go up and down during the day, and we all have different circadian rhythms. So, whatever others tell you, it is important to stay in tune with your own natural sleep-wake cycle. Sleeping the same number of hours at different times does make a difference – you need to achieve a consistent schedule, set your biological clock, and optimize your sleep quality.

On a tight schedule
For instance, sleeping in is not a good idea, even on weekends. Anything that deviates from the weekday schedule could cause jetlag-like symptoms. Whenever you want to make up for a late night, you should take a daytime nap. However, be careful with this because a nap can do more harm than good. In general, experts argue that 15-20 minutes does the trick just fine.

Naturally, you should go to bed when you feel tired. Tossing and turning never did anyone good, and a great way to sleep like a hog is to engage in physical activity during the day. On the other hand, sometimes the drowsiness needs to be kept at bay. This usually happens after dinner, when you have the urge to retreat to your bedroom, way before your regular bedtime.

Dreams and realities

As for the optimal time to wake up, it is usually eight hours after you drift away to the dreamland. Ideally, you should wake up without an alarm. If that rarely ever happens, you are probably not doing something right. Also, note that daily obligations and goings-on may prove to be a hurdle on the road to getting a good day’s sleep, like when you have loud roommates.

Furthermore, I hate to break it to you, but your drinking and eating habits also have an important role to play. Caffeine is often a culprit behind these problems, but many people do not know that it can cause trouble even twelve hours after consumption. Avoid alcohol and big meals before bed, as they may bring an upset stomach, heartburn, etc. Likewise, a lot of liquid is a disruptive influence because of frequent bathroom trips.

Finally, apart from habits and bedtime rituals, you can also take advantage of various tricks. First off, control your exposure to light. Our brain produces more of the melatonin hormone when it is light, making us more alert. This also implies that bright sunlight is a welcome guest in the morning. Purchasing a new bed or visiting an online mattress store can also be beneficial. The list of solutions does not end here, so do not despair in case the first steps do not prove to be fruitful.

A positive change
There is no other way to enhance your productivity and sleep quality than to build good habits. The chief task is to align sleeping habits with your circadian rhythm and figure out your natural sleep-wake dynamics. Assign a schedule and stick to it, which is the harder part. Only after making this effort, can you hope to feel refreshed and energized. Lifestyle adjustments are necessary to improve the quality and length of sleep, but also to climb up the academic and career ladder.

This article was contributed by guest author Lana Hawkins.

Facial oils have a unique selling point since they are well-reviewed and are widely publicized. Many facial oils have a particular slant that depends on the materials used and if they were made of organic ingredients.

A couple of facial oils are actually blended oils since they are more of a combination of carrier and essential oils. This blending makes them more virile and qualitative for long-lasting effects. There are other facial oils that are made of single carrier oils like coconut oil and argan oil, among others.

Notable Facts

  • Single oil-based facial products have been proven to be worth using for an improved skin glow and the likes of jojoba, evening primrose and argan, are well-reviewed.
  • Not all oils are alike and you need to find the one that suits you. Aside from the promotional stunts that such products as argan oil have amassed, others, like coconut oil or almond oil, have equal potency.
  • The heavier oils are known to have more fat content that exceeds others and you will see this in coconut oil. This feature gives the heavier oils a dense feel on your skin.
  • Grapeseed oil is another alternative to coconut oil and is proven to suit dry and scaly skin despite its lighter texture.

Top 5 Reasons to Use Facial Oils

1. Lightness
Facial oils made from an organic blend are usually light and do not have the density of vegetable oils. Although these facial oils are a blend of carrier oils and essential oils, they come up lighter and more potent.

You may never know why your skin is pale and perhaps, scaly, if you have never made use of an organic facial oil. Knowing that easy absorption of skin care products will lead to a healthier skin is enough motivation to use these facial oils.

Consistent use of organic facial oils will give you a youthful and even complexion. It is recommended that you apply them even after rubbing your normal moisturizer on your skin. When rubbed on your body, these oils are smoothly absorbed and they are light to touch.

2. Vitamin E Boost
Using facial oils that boast of an organic blend suffuse your skin with vitamin E that nourishes and hydrates your skin cells. The natural results that vitamin E brings are worth celebrating as what happens is a triggering of the cell development process.

The fighting off of free radicals is made possible by the antioxidants present in vitamin E and this heals skin damage. In addition, the wrinkling, fine lines and other signs of anti-aging are eliminated with regular use of these facial oils.

Another advantage that comes with vitamin supply is skin cell regeneration and growth to keep up that youthful skin glow. As the supply of the needed vitamins remains consistent, the healthier your skin will be.

3. Absence of Preservatives
The best essential oils are a world apart from normal skin lotions as they do not have ingredients like synthetic preservatives. Many skin products have chemical agents that can cause skin irritation such as unpleasant breakouts and redness.

Many people have skin reactions from time to time while others are exposed to damaging skin burns because of synthetic facial products. It is worthwhile to maintain a pattern of using organic facial oils so that the worries over synthetic effects can be avoided.

When you stick to organic facial oil, the risk of redness or any form of irritation is eliminated since they are free of the irritable chemicals.

4. Stop Skin Acne and Pimples
Organic facial oils are reputed for their anti-inflammatory and antiseptic properties. This makes it possible for them to rid your skin of clogged pores and scabs. When the buildup of oil on your skin surface is eliminated, then acne and pimples are prevented.

Moderate use of jojoba oil, for example, is known to reduce the level of oil production. Blended facial oils are now available in different packaging so that you can use them daily and repeatedly.

When using unblended oils, just remember to limit your usage and stay moderate in applying them.

5. Aromatherapy
Essential oils have a unique aroma that stems from their herbal ingredients. These are known to provide several advantages to users as mood-lifting and wellbeing agents. The aroma of these oils provides a calming effect that cannot be overlooked.

Myrrh oil, for example, is well-reviewed as an anti-microbial agent and stimulant. It aids blood flow and stimulates the nervous system. It is also proven to be antiseptic, so you can be sure your skin will be rid of infections.

Many essential oils have similar properties and you can be sure that apart from toning your skin, your senses will also be stimulated as well. The therapeutic effects are soothing enough to get your attention and loyalty.

10 Best Essential Oils For Flawless Skin

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This article was contributed by guest author Hannah George.

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You have finals to study for and parties to attend, so dullness only seems natural. On top of that, you might be away from home and feeling lonely. While you’re feeling stressed, there is an easy way to lift your mood instantly. You just need to tweak your meal a little! Take support from your old friend ‘natural food’. Foods such as Brazil nuts and bananas can boost your mood and actually surprise you with the results. Remember, in addition to eating healthy, it is essential to motivate yourself to work out regularly.

Exams, parties, and everything else in between will become a breeze when you learn how to come out of a slump without having to chug energy drinks. All foods here are natural, and you don’t have to gorge. Just eat normally, and you will notice unexpected, subtle, uplifting changes to your mood.

1. Brazil Nuts
The best natural food to lift your mood instantly is selenium-rich Brazil nuts. This super-food is one of the best sources of selenium. Selenium is found in nuts and seeds, whole grains such as oatmeal and brown rice, beans and legumes, meat, and seafood. Brazil nuts have vast quantities of selenium to give your mood an instant boost. A healthy quantity of Brazil nuts will ensure you’re smiling in just a few minutes.

2. Bananas
Bananas can do wonders for your mood. They have plenty of iron, potassium, carbohydrates, vitamins such as C, A, and more importantly, B6, to boost your mood in an instant. Vitamin B6 plays an important part in helping your body generate the feel-good hormone (serotonin). As your brain makes this hormone, your bad mood will start to vanish, and you will be ready to study for finals in a few moments. For students, bananas and Brazil nuts are the best foods for boosting your mood for one big reason: both are perfectly portable and easily available everywhere in the country.

3. Yogurt
Yogurt is great when you are depressed, as it contains Vitamin D and calcium, key elements that help fight depression. Yogurt can also help your body fight heart disease and cancer. Lack of vitamin D can make your life difficult as a student, especially during the winter months. You get enough sunlight during the summer months, but with not as much sun around, your mood will surely go damp unless you include vitamin D in your diet. Thankfully, yogurt is rich in this important vitamin. If you don’t like how yogurt tastes, simply add a few fresh berries or chopped bananas on top to enjoy a fruity snack.

IDEA – How about adding some Brazil nuts to your yogurt the next time you fancy a mood-lifting super food?

4. Lentil soup
Lentil soup is a fantastic food. It can become an ally in fighting the cold weather, while helping you lift your mood instantly. Lentils, known for stabilizing blood sugar levels, also helps your brain produce serotonin. Serotonin can change your mood by making you happier all of a sudden. Lentils are also great for fighting depression and anxiety due to folate, and for an instant energy boost because of the iron.

5. Spinach
Spinach and other foods rich in vitamin B can help you feel better instantly. Deficiency of this vitamin can lead to depression and disturb serotonin production, preventing your brain from entering a ‘feel good’ mood. Since spinach is a rich source of vitamin B (B3, B6, B12), adding it to your soups or fries could provide the required mood boost for students who struggle with mood swings.

6. Sardines
You need Omega 3 fatty acids to alleviate depression and uplift your mood. Find any quick recipe for a sardine snack or toast for an uplifting lunch and you will be surprised how an intake of Omega 3 fatty acid can change the way your brain thinks.
Secret: 30% of your brain is made up of Omega 3 fatty tissues. Other than uplifting your mood, consuming sardines will also help you fight against different diseases and inflammation. This natural food also contains a rich variety of other essential minerals and vitamins. Additionally, sardines are considered a powerful ally against blood sugar problems and weight gain problems.

7. Shellfish
Deficiency of vitamin B12 can lead to depression and anxiety. Shellfish, oysters, mussels, and other seafood rich in vitamin B12 could work wonders to boost your mood. Apart from vitamin B12, shellfish also provides a boost of Omega 3 fatty acids and important minerals such as copper, magnesium, and zinc. This seafood is also a rich source of proteins. So what are you waiting for? Find one of these natural foods around you and boost your mood. Enjoy a happy and bright day.

This article was contributed by guest author Evelyn Kail.

We know how complicated student life can be. With term papers, exams, essays and all that work you need to turn in before the semester ends, getting a good night’s sleep can be easily overlooked. Obesity, heart disease, stress and poor judgment are only a few of the many negative effects of sleep deprivation, which can affect your overall academic performance. However, with the right habits and by making a few tweaks to your daily routine, you can get the restorative sleep you need to become the top student in your class!

Follow these tips for restorative sleep by the Virginia Spine Institute, and get your academics back on track:

Image by ambroochizafer,

Image by ambroochizafer,

If you’ve ever met a mentally resilient person, and you’re not one yourself, you may have felt envious of their seeming ability to roll with every punch, tackle every obstacle with ease, and allow even the most scathing criticism to simply roll off their back. While there’s no magic bullet for mental resilience, there are some tried-and-true habits that most mentally strong people stick to that help to bolster their resilience. If you’re aiming to become more resilient, developing these and other habits is a good way to start.

1. Be persistent in pursuing your goals.

One reason mentally resilient people are so tough is that they’re focused on achieving an end result, and they relentlessly pursue their objectives. Be sure to set realistic targets, as unattainable goals can end up having the opposite effect. With the finish line in sight and your eyes on the prize, it’s easier to let insignificant details roll off your back and keep your pace towards your goals.

2. Look at every situation objectively.

Understanding that people are all fundamentally the same, yet they bring unique backgrounds, experiences, and circumstances, all of which alter their perspectives – thus making them unique – is the basic tenet of objectivity. The ability to analyze any situation with an objective mindset greatly enhances the ability to find the positive in any situation and develop win-win solutions for overcoming practically any challenge.

3. Practice mindfulness.

Change is inevitable, and those who cope best with changing circumstances are best able to weather the worst storms. By embracing change, you can maintain an optimistic outlook on every situation knowing that wherever change leads you, you’ll work it out.

4. Get a rewarding internship or side job.

Rewarding work is a great opportunity to boost your resume, but it’s also a great way to boost your mental health. Perhaps you could intern or volunteer for a local nonprofit. Helping out those in your community will make you feel good and will be a great life experience. If you want to make some extra cash while in school, there are plenty of opportunities through the sharing economy that are flexible and will help you maintain a positive outlook. For example, you can get paid to hang out with animals as a dog sitter or dog walker. Having these rewarding work-related experiences are sure to give you a boost throughout the school year.

5. Treat your body well.

Mental resilience doesn’t come only from mind tricks and new ways of thinking; it’s also heavily reliant on how well you take care of your physical health. That means getting enough quality sleep each night, eating a healthy diet rich in vitamins and nutrients, and taking part in regular physical activity. Find a workout or form of exercise that you can do at home, and you won’t have to talk yourself into keeping your commitment to yourself each day.

This article was contributed by guest author Jennifer McGregor.

People of all ages deal with skin conditions such as excessive dryness, acne, rosacea, sun damage and so on. As a matter of fact, approximately 65 percent of individuals worldwide suffer from one form or another of skin disorder caused by improper nutrition and other factors.

Based on this, numerous skin care products have been developed, and every one of them promises amazing results. However, did you know that just by fostering a healthy, nutritious diet, you can promote glowing, healthy looking skin?

The truth is that vitamins are the ones that ensure the right functioning of the body, as well as the health of the skin, nails and hair. The principal source of vitamins is a healthy diet that is rich in fresh foods – and proper hydration cannot be underrated either.

On the opposite side, if you prefer eating processed foods, odds are your body might be struggling with mineral and vitamin deficiencies, which may trigger a range of complications, including skin problems.

Therefore, including plenty of fresh foods such as veggies and fruits is an excellent practice to benefit from the right vitamins that will get you through the day. At the same time, adding the right combination of herbs to your dishes is linked to many advantages. Choosing foods that have a low glycemic index is also a good practice.

After implementing a range of dietary changes, you’ll be dazzled to find out that healthy eating can mean the solution to blemishes, inflammations, premature wrinkles, pimples, and acne.

Allow us to introduce you to the most potent vitamins that promote young and healthy skin! With today’s environmental conditions, it’s important to be mindful of our diets and develop a healthy eating plan that preserves our long-term health.

The importance of adequate skin care

Did you know that the skin is the largest organ of the body? Therefore, it makes sense to take extra care of it. Everything starts with including the right set of vitamins in your diet. You should add more fruits, veggies, whole grains, leafy greens, fish and meats to your meals, and less processed foods, sugary snacks, dairy products, sodas and gluten dishes.

The main vitamins that your skin cannot do without include vitamin A, which plays a significant role in ensuring the health of the skin. That’s why vitamin A deficiency will lead to problems such as eczema, acne, and psoriasis.

At the same time, vitamin B1 insufficiency is translated into the occurrence of premature wrinkles, and other age spots. By adding whole-grain cereals, wheat germ, asparagus, potatoes, tomatoes, and other foods rich in vitamin B1, you can prevent such problems.

When the body’s levels of vitamin B2 are low, it will be crystal clear in your skin’s appearance. Dermatitis and cracks in the skin are often linked to this insufficiency. Making sure that you eat plenty of healthy sources of vitamin B2 is highly recommended. Foods such as spinach, fish, broccoli, eggs, buckwheat and others are excellent additions to anyone’s diet.

Did you know that vitamin K1 insufficiency results in dark circles, irritations, and stretch marks? This is a vitamin that plays a fundamental role in speeding the skin’s recovery, particularly after surgeries. Vitamin K1 can be found in kale, spinach, cabbage, broccoli, brussels sprouts, swiss chard, and so on. Other vitamins of crucial importance are vitamin K2, E, D, C, B9, B7, B6, B5, and B3. Vitamin C is found in many skincare products and has excellent skin care benefits. For help choosing the best vitamin C serum for face, check out Fix Your Skin.

If you wish to find out more useful information about 14 Potent Vitamins for Younger and Healthier Skin, consult our infographic, which outlines the best foods that you should include in your diet. Remember, your dietary choices matter more than you think! And, sooner or later, they will be reflected in your skin’s health and appearance!

Image by Hannah George

Image by Hannah George

This article was contributed by guest author Hannah George.

Image by PublicDomainPictures,

Image by PublicDomainPictures,

ADHD is one of the most controversial mental health topics nowadays. More and more people are diagnosed with this condition and treatment varies tremendously from case to case. Some ADHD patients get diagnosed at an early age and start medication. However, many still manifest some of the symptoms as adults, and can cause several social problems. If you are a student, don’t let the disorder trouble this exciting period of your life. Here are some recommendations to help you deal with ADHD in class.

Find Out More About This Condition
No matter what kind of ailment you suffer from, treatment starts with a full understanding of what is happening to you. So, start learning more about your condition.

ADHD is one of those interesting psychology facts people can’t stop arguing about. It is a complex matter that raises many questions and doubts for doctors and patients alike. ADHS or the Attention Deficit Hyperactivity Disorder is a chronic condition the manifests itself by:
• Attention loss
• Concentration problems
• Impulsiveness
• Mood swings
• Poor memory
• Anxious behavior
• Motivation loss

Get the Proper Diagnosis and Medication
The symptoms should not scare you. You might have ADHD, but it doesn’t mean you’ll manifest all the symptoms at once or to their full extent. Besides, many things can improve a student’s mental health. The first thing you have to do is get a proper diagnosis from a trustworthy specialist. He or she will then be able to indicate the most suitable treatment for your condition.

There are several types of drugs like Concerta, Ritalin or Adderall that can improve your focus and help balance your emotions. Natural supplements containing omega 3 and omega 6 can also boost the brain’s capacities like memory formation or attention. Whatever treatment you opt for, make sure you thoroughly follow your doctor’s prescription.

Behavior Therapy
This is extremely beneficial especially for young adults who are willing and ready to adapt to a social environment. Behavior therapy can enhance your daily relationship with teachers and colleagues. It can cast away the fears related to your condition and mitigate the emotional ADHD symptoms. This therapy aims to help patients manage the way they act and change unhealthy behaviors related to this condition.

A specialist can help you strengthen your social skills and advise on how to behave in day to day situations. Cognitive behavior therapy is organized both in individual and group sessions.

A balanced diet is recommended to everyone out there, but it is increasingly important to stick to it if you have been diagnosed with ADHD. Try to eat as healthy as you can. Include fresh fruit, vegetables, and lean meat in your diet. Fiber and protein will boost your mood and brain capabilities. Fish is very useful because it contains healthy fatty acids. Water intake should be regular because it hydrates the entire body and enhances concentration. A balanced diet will help you perform better during class and put you in the right mood for studying.

There are also elements you should try to limit. Regarding sugar and caffeine, moderate consumption is recommended because they increase restlessness.

Train Your Mind and Body

Physical Training
Many ADHD patients find it easier to deal with this condition if they practice a sport on a regular basis. Physical exercises help you get rid of anxiety, balance your hormones, regulate your appetite and stay fit. There is no reason why an ADHD patient should not practice a sport, provided that their physical condition allows him or her to do it. Besides, there are many sports you can take up as extracurricular activities. Dance, jogging or swimming will help you relax and give you the chance to socialize with your colleagues outside of classes.

Mental Training
Train your brain the same way you do with your body. Mental challenges like puzzles, quizzes, or crosswords will keep your brain in shape. They will also help you develop the concentration and problem-solving skills that are important while you are a student. Games are fun and can enhance your creativity. Moreover, you could practice together with friends and, again, work on your interpersonal skills while you’re at it.

Improve Your Social Skills

In Class
One of the most common problems caused by ADHD is the impairment of social interactions. People suffering from this disorder find it difficult to commit to strong relationships. Therefore, they often tend to isolate themselves. This only worsens your social life and leads to self-esteem problems. No matter how hard it is, make an effort and go out there. Try to integrate yourself into the picture. Start with small talk and gradually get close to your classmates. Don’t be afraid to open up and ask for help.

After Classes
Support groups are a great idea for students who need a moral boost. Here you can meet other people who struggle with the same problems as yours. This is your chance to talk about your problem with people who fully understand you, under professional supervision. You can share best and worst practices and learn from each other’s experience. Maybe you’ll also make new friends in this intimate environment.

Try to Relax
The idea of relaxation seems utopic in this context, but it is by no means impossible. People with ADHD can learn how to relax. There are common methods that work very well in this case, and one of them is meditation. This is something you won’t master in several months. It takes years of practice to get the full benefits, so start with simple methods like breathing techniques and posture. Thirty minutes of meditation a day will do wonders for your mental balance. It is definitely worth trying.

This disorder should not be treated like other chronic diseases that impede you from a normal life. You can do everything a healthy person does. Keep this in mind and start working on your problems. It’s up to you to control ADHD.

This article was contributed by guest author Mike from TGC Media.