Worksheet for Children and Beginner - Tenses (P9)

Another worksheet of question form in present simple tense and present continuous tense

Download here: Worksheet 9 - Question Form:  http://corneey.com/wKcbvi

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Worksheet for Children and Beginner - Tenses (P10)

Worksheet for Children and Beginner - Tenses (P8)

Are your students keep making mistake on and on about present simple tense and present continuous tense in interogative form (Question form)? Don't worry, after this exercise worksheet, they will do it correctly and know how to make a question in English.

Worksheet 8: Question form: http://gestyy.com/wKtLD9

Click this link if you don't know how to download

Keep visiting my blog for more worksheets. Good day!

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Worksheet for Children and Beginner - Tenses (P9)

Worksheet for Children and Beginner - Tenses (P7)

Part 7 of  Present Simple Tense and Present Continuous Tense is coming here. 

Download: http://gestyy.com/wJ1g9D

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Worksheet for Children and Beginner - Tenses (P8)

Worksheet for Children and Beginner - Tenses (P6)

This part 6 is the negative form worksheet of Present Simple Tense and Present Continuous (Progressive) Tense. With 4 Parts of the worksheet can help you to improve your using in negative sentences of present tense.

Download here: http://gestyy.com/wJD767

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Worksheet for Children and Beginner - Tenses (P7)

Worksheet for Children and Beginner - Tenses (P5)

You sometimes feel complex when using verb s/es or verb ing and don't know what the correct way to use it. The worksheet "Present simple and Present continuous about spelling rules" really can help you.

After teaching my students for a while, I realize that they sometimes confused with the verb when adding s/es/ing. So I decided to make this worksheet to help them to improve their grammar skill. If you still think that using a verb in the present tenses with s/es form or ing form is a challenge, this worksheet is for you.

Download full here: Worksheet of Spelling Rules (Simple Tense and Continuous Tense) (update April, 19, 2020)

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Worksheet for Children and Beginner - Tenses (P6)

Worksheet for Children and Beginner - Tenses (P4)

In this exercises about Present Simple Tense and Present Continuous (Progressive) Tense, you need to complete all the sentences with the correct tense first and arrange the pictures in the right position. That's not hard, just looking for the correct keyword and you will find the correct answer. This worksheet for Children and Beginner - Tenses (P4) will help you to understand clearly the meaning while reading by matching the sentence with the picture.

Download this worksheet + Key here: http://gestyy.com/wJz1za

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Worksheet for Children and Beginner - Tenses (P5)

Worksheet for Children and Beginner - Tenses (P3)

The next exercises worksheet of Present Simple Tenses and Present Continuous Tense. This worksheet has 4 parts, the same as my first post,  which is a good choice for you to improve your using about present tenses.

Click this link to download the worksheet for Children and Beginner - Tense (P3) + Key: http://gestyy.com/wJz1ko

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Enjoy!

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Worksheet for Children and Beginner - Tenses (P4)

Worksheet for Children and Beginner - Tenses (P2)

This is the next exercise about the present tenses, especially simple tense and continuous tense. I hope the worksheet for children and beginner with cute and clear images can help you learn English in the most interesting way. Learning English is not hard as you thought, isn't it?

Here the links you can download full worksheet + Key: http://gestyy.com/wJz1gQ

Click here to know how to download from this link

Enjoy and see you soon!

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Worksheet for Children and Beginner - Tenses (P1)

Teaching English to children is a challenge. How to make your lesson's interesting every day with limited time to prepare is a big question.

Besides that, learning a foreign language is not easy for the beginner. You don't know how to start and which is the best method for you to study or you need to learn English but you can't find anything interested in English to focus, you looking for some advice and information from the internet but the problem is more and more. If you think it's hard, it just you still haven't found the right way to learn it. I recommend that you need to begin with the easiest thing and everything will be fine.

I have a good idea for you: use worksheet and you will find that English is easy and isn't boring anymore. Also, if you an English teacher, a colorful worksheet will make your children love your lesson for the first time.

This is my first worksheet which created in 3 hours, focus on present simple tense and present continuous tense. I try to make it more colorful and easy for you to read and do. Hope you enjoy it!

Download here: http://gestyy.com/wJz1sx

Click here to know how to download from this link

I will update more and more to help you to teach and learn English. See you soon!

Worksheet for Children and Beginner - Tense (P2)

Antioxidants – Types Of Antioxidants And Their Role In Body Protection

Antioxidants is the name of the groups which has the anti-oxidative by preventing free-radical, for example:

- Vitamin A

- Vitamin C (ascorbic acid)

- Vitamin E (mostly alpha-tocopherol)

- Carotenoids (mostly beta-carotene)

- Anthocyanins

- Catechins

- Lutein

- Lycopene

- Selenium

- Manganese

- Ellagic acid

- Resveratrol

- Zeaxanthin

- ...

Antioxidants are present in large amounts in several foods. However, the actual amount of antioxidants in several plant products may differ due to several factors. These include:

- soil type and chemistry

- available nitrogen and levels of other plant nutrients

- moisture levels

- temperature

- pests

It has been seen that plants which are exposed to stress are driven to synthesize antioxidants and are richer in these polyphenols and flavonoids.

Food rich in antioxidants are shown here:

To protect the cells and organ systems of the body against reactive oxygen species, humans have evolved a highly sophisticated and complex antioxidant protection system. It involves a variety of components, both endogenous and exogenous in origin, that function interactively and synergistically to neutralize free radicals. These components include:

• Nutrient-derived antioxidants like ascorbic acid (vitamin C), tocopherols and tocotrienols (vitamin E), carotenoids, and other low molecular weight compounds such as glutathione and lipoic acid.

• Antioxidant enzymes, e.g., superoxide dismutase, glutathione peroxidase, and glutathione reductase, which catalyze free radical quenching reactions.

• Metal binding proteins, such as ferritin, lactoferrin, albumin, and ceruloplasmin that sequester free iron and copper ions that are capable of catalyzing oxidative reactions.

• Numerous other antioxidant phytonutrients present in a wide variety of plant foods.

DIETARY ANTIOXIDANTS

Vitamin C, vitamin E, and beta-carotene are among the most widely studied dietary antioxidants. Vitamin C is considered the most important water-soluble antioxidant in extracellular fluids. It is capable of neutralizing ROS in the aqueous phase before lipid peroxidation is initiated. Vitamin E, a major lipid-soluble antioxidant, is the most effective chain-breaking antioxidant within the cell membrane where it protects membrane fatty acids from lipid peroxidation. Vitamin C has been cited as being capable of regenerating vitamin E [3].

Beta-carotene and other carotenoids are also believed to provide antioxidant protection to lipid-rich tissues. Research suggests beta-carotene may work synergistically with vitamin E. A diet that is excessively low in fat may negatively affect beta-carotene and vitamin E absorption, as well as other fat-soluble nutrients. Fruits and vegetables are major sources of vitamin C and carotenoids, while whole grains and high quality, properly extracted and protected vegetable oils are major sources of vitamin E.

PHYTONUTRIENTS

A number of other dietary antioxidant substances exist beyond the traditional vitamins discussed above. Many plant-derived substances, collectively termed “phytonutrients,” or “phytochemicals,” are becoming increasingly known for their antioxidant activity. Phenolic

compounds such as flavonoids are ubiquitous within the plant kingdom: approximately 3,000 flavonoid substances have been described. In plants, flavonoids serve as protectors against a wide variety of environmental stresses while, in humans, flavonoids appear to function as “biological response modifiers.” Flavonoids have been demonstrated to have anti-inflammatory, antiallergenic, anti-viral, anti-aging, and anti-carcinogenic activity.

The broad therapeutic effects of flavonoids can be largely attributed to their antioxidant properties. In addition to an antioxidant effect, flavonoid compounds may exert protection against heart disease through the inhibition of cyclooxygenase and lipoxygenase activities in platelets and macrophages.

The best way to ensure an adequate intake of phytonutrients is to eat a diet rich in a wide variety of fresh fruits and vegetables. Phytonutrient supplements are also now widely available

ENDOGENOUS ANTIOXIDANTS

In addition to dietary antioxidants, the body relies on several endogenous defense mechanisms to help protect against free radical-induced cell damage. The antioxidant enzymes – glutathione peroxidase, catalase, and superoxide dismutase (SOD) – metabolize oxidative toxic intermediates and require micronutrient cofactors such as selenium, iron, copper, zinc, and manganese for optimum catalytic activity. It has been suggested that an inadequate dietary intake of these trace minerals may compromise the effectiveness of these antioxidant defense mechanisms. Research indicates that consumption and absorption of these important trace minerals may decrease with aging. [4] Intensive agricultural methods have also resulted in significant depletion of these valuable trace minerals in our soils and the foods grown in them.

Glutathione, an important water-soluble antioxidant, is synthesized from the amino acids glycine, glutamate, and cysteine. Glutathione directly quenches ROS such as lipid peroxides, and also plays a major role in xenobiotic metabolism. Exposure of the liver to xenobiotic substances induces oxidative reactions through the upregulation of detoxification enzymes. When an individual is exposed to high levels of xenobiotics, more glutathione is utilized for conjugation (a key step in the body’s detoxification process) making it less available to serve as an antioxidant. Research suggests that glutathione and vitamin C work interactively to quench free radicals and that they have a sparing effect upon each other.[5]

Lipoic acid, yet another important endogenous antioxidant. Lipoic acid and its reduced form, dihydrolipoic acid (DHLA), are capable of quenching free radicals in both lipid and aqueous domains and as such has been called a “universal antioxidant.”[6] Lipoic acid may also exert its antioxidant effect by chelating with pro-oxidant metals. Research further suggests that lipoic acid has a sparing effect on other antioxidants.[6,7] Animal studies have demonstrated supplemental lipoic acid to protect against the symptoms of vitamin E or vitamin C deficiency.[6] Additional physiological antioxidants are listed here:

Endogenous Antioxidants

• Bilirubin

• Thiols, e.g., glutathione, lipoic acid, N-acetyl cysteine

• NADPH and NADH

• Ubiquinone (coenzyme Q10)

• Uric acid

• Enzymes:

– copper/zinc and manganese-dependent superoxide

dismutase (SOD)

– iron-dependent catalase

– selenium-dependent glutathione peroxidase

Dietary Antioxidants

• Vitamin C

• Vitamin E

• Beta-carotene and other carotenoids and oxy carotenoids, e.g., lycopene and lutein

• Polyphenols, e.g., flavonoids, flavones, flavonols, and proanthocyanidins

Metal Binding Proteins

• Albumin (copper)

• Ceruloplasmin (copper)

• Metallothionein (copper)

• Ferritin (iron)

• Myoglobin (iron)

• Transferrin (iron)

Each of antioxidants nutrients has the different role in preventing free-radicals. Foods probably contain other antioxidants that are still undiscovered. Eating a wide variety of foods will help you get the full benefit of these antioxidants.

References

[1] Antioxidants, Dr.Mark Percivals, Clinical Nutrition Insights, 1996

[2] Antioxidants Handouts, American Dietetic Association, 2010

[3] Halliwell, B., Free Radicals, Antioxidants, and Human Disease: Curiosity, Cause, or Consequence?

Lancet 1994;344:721-724.

[4] Duthie, G.G., and Brown, K.M., Reducing the Risk of Cardiovascular Disease, ch 2, p. 19-38, In: Functional Foods, ed. Goldberg, I. Chapman and Hall: New York 1994.

[5] Jacob, R.A., The Integrated Antioxidant System. Nutr Res 1995;15(5):755-766.

[6] Packer, L. and Witt, E.H., Antioxidant Properties and Clinical Implications of Alpha-Lipoic Acid. in Packer L. and Cadenas E. eds. Biothionls in Health and Disease. New York: Marcel Dekker, Inc, 1995, 479-516.

[7] Kagen, V.E., et al., Dihydrolipoic Acid–a Universal Antioxidant Both in the Membrane and in the Aqueous Phase. Biochem Pharmacol 199244:1637-1649.

Related Article: Food Substances - The Fact Of Antioxidants

Food Substances - The Fact Of Antioxidants

All living organisms utilize oxygen to metabolize and use the dietary nutrients in order to produce energy for survival. Oxygen thus is a vital component for a living. Oxygen meditates chemical reactions that metabolize fats, proteins, and carbohydrates to produce energy.

1. OXYGEN AND FREE-RADICALS

a) Dark side of oxygen

While oxygen is one of the most essential components for the living, it is also a double-edged sword. Oxygen is a highly reactive atom that is capable of becoming part of potentially damaging molecules commonly called “free radicals.”

b) Free radicals

These free radicals are capable of attacking the healthy cells of the body. This may lead to damage, disease and severe disorders. Cell damage caused by free radicals appears to be a major contributor to aging and diseases like:

- cancer

- heart disease

- the decline in brain function

- the decline in immune system etc.

Overall, free radicals have been implicated in the pathogenesis of at least 50 diseases.

Since free radicals contain an unpaired electron they are unstable and reach out and capture electrons from other substances in order to neutralize themselves. This initially stabilizes the free radical but generates another in the process. Soon a chain reaction begins and thousands of free radical reactions can occur within a few seconds on the primary reaction.

c) Reactive oxygen species (ROS)

ROS is a term which encompasses all highly reactive, oxygen-containing molecules, including free radicals. Types of ROS include the hydroxyl radical, hydrogen peroxide, the superoxide anion radical, nitric oxide radical, singlet oxygen, hypochlorite radical, and various lipid peroxides. These can react with membrane lipids, nucleic acids, proteins and enzymes, and other small molecules.

d) Oxidative stress

Oxidative stress means an unbalance between pro-oxidants and antioxidant mechanisms. This results in excessive oxidative metabolism. This stress can be due to several environmental factors such as exposure to pollutants, alcohol, medications, infections, poor diet, toxins, radiation etc. Oxidative damage to DNA, proteins, and other macromolecules may lead to a wide range of human diseases most notably heart disease and cancer.

2. ANTIOXIDANTS

a) How to control of free radicals

Normally free radical formation is controlled naturally by various beneficial compounds known as antioxidants. When there is a deficiency of these antioxidants damage due to free radicals can become cumulative and debilitating.

Antioxidants are capable of stabilizing, or deactivating, free radicals before they attack cells.

b) How do antioxidants work?

In order to understand how antioxidants work, we must start at the molecular level...

As you may know, all matter in the universe is made of atoms.

Atoms are composed of a core with protons and neutrons, and a bunch of electrons that revolve around the core.

Here is a simple diagram of an atom:

The blue balls are electrons, which carry a negative (-) charge, while the protons (red balls) in the core carry a positive (+) charge. 

When two or more atoms are linked together, they become what we know as molecules. 

The human body is made up of substances like proteins, fats and DNA, which are basically just large molecules with dozens, hundreds or thousands of atoms joined together. 

This is an image of a fatty acid molecule. Each ball represents an atom:

In these chemical reactions, bigger molecules are broken down into smaller molecules, and smaller molecules are organized into bigger molecules. 

In order for a molecule to be stable, it must contain the right amount of electrons. If the molecule loses an electron when it isn't supposed to, it can turn into a free radical. 

Free radicals are unstable, electrically charged molecules in the cells, that can react with other molecules (like DNA) and damage them. 

They can even form chain reactions, where the molecules they damage also turn into free radicals. 

This is where antioxidants come in... if a molecule loses an electron and turns into a free radical, the antioxidant molecule steps in and "gives" the free radical an electron, effectively neutralizing it. 

This is how it happens:

This is the mechanism behind antioxidants. They donate electrons to free radicals, which neutralizes them and prevents them from causing harm.

c) Antioxidants and free radicals are both important

Free radicals are constantly being formed during metabolism. 

Without antioxidants, they would destroy our bodies very quickly. 

However, it's important to keep in mind that free radicals also serve important functions that are essential for our survival [2]. 

For example, the body's immune cells use free radicals to kill bacteria that try to infect us [3]. 

As with so many things in the body, we need a certain balance... we need the right amount of free radicals, and the right amount of antioxidants to keep them in check. 

When this balance gets disrupted, things can start to go wrong. 

When the free radicals (pro-oxidants) outnumber the antioxidants, this can lead to oxidative stress.

3. SOURCE OF ANTIOXIDANTS 

a) Antioxidants from food 

There are several nutrients in food that contain antioxidants. Vitamin C, vitamin E, and beta-carotene are among the most commonly studied dietary antioxidants. 

Vitamin C is the most important water-soluble antioxidant in extracellular fluids. Vitamin C helps to neutralize ROS in the water or aqueous phase before it can attack the lipids. 

Vitamin E is the most important lipid-soluble antioxidant. It is important as the chain-breaking antioxidant within the cell membrane. It can protect the membrane fatty acids from lipid peroxidation. Vitamin C, in addition, is capable of regenerating vitamin E. 

Beta-carotene and other carotenoids also have antioxidant properties. Carotenoids work in synergy with vitamin E. 

b) Antioxidant deficiencies 

A diet low in fats may impair absorption of beta-carotene and vitamin E and other fat-soluble nutrients. Fruits and vegetables are important sources of vitamin C and carotenoids. Whole grains and high-quality vegetable oils are major sources of vitamin E. 

Many plant-derived substances are known as “phytonutrients,” or “phytochemicals”. These also possess antioxidant properties. Phenolic compounds such as flavonoids are such chemicals. These are found in several fruits, vegetables, green tea extracts etc. 

c) Antioxidants within the human body 

Apart from diet, the body also has several antioxidant mechanisms that can protect itself from ROS mediated damage. The antioxidant enzymes – glutathione peroxidase, catalase, and superoxide dismutase (SOD) are such enzymes. They require micronutrient cofactors such as selenium, iron, copper, zinc, and manganese for their activity. It has been suggested that an inadequate dietary intake of these trace minerals may also lead to low antioxidant activity. 

4. SHOULD WE TAKE ANTIOXIDANT SUPPLEMENTS? 

Dietary intake of antioxidants is essential for optimal health. 

However, more is not always better. 

Excessive intake of isolated antioxidants can have toxic effects and may even promote rather than prevent oxidative damage. 

In fact, some studies have shown that high doses of antioxidants increase the risk of death [4, 5]. 

Therefore, you should avoid high-dose antioxidant supplementation. 

In addition, studies show that foods reduce oxidative damage more than supplements. 

For example, a study using blood orange juice showed that it had significantly greater antioxidant power than a drink with sugar water that contained the same amount of Vitamin C [6]. 

The truth is... real foods have hundreds (if not thousands) of different nutrients that work synergistically. Taking just one or two isolated nutrients won't have the same beneficial effects. 

The best (and healthiest) strategy to ensure adequate intake of antioxidants, is a diet rich in various vegetables and fruit [7], along with other healthy dietary habits. 

However, low-dose supplementation, such as in multivitamin tablets, may be beneficial if you are deficient in certain nutrients or unable to follow a healthy diet. 

References 

[1] https://www.news-medical.net/health/What-are-Antioxidants.aspx

[2] www.hindawi.com/journals/bmri/2014/761264/

[3] http://www.bloodjournal.org/content/92/9/3007?sso-checked=true

[4] https://www.ncbi.nlm.nih.gov/pubmed/15464182

[5] https://www.ncbi.nlm.nih.gov/pubmed/15537682

[6] https://www.ncbi.nlm.nih.gov/pubmed/17349075

[7] https://www.ncbi.nlm.nih.gov/pubmed/15159237

[8] https://www.healthline.com/nutrition/antioxidants-explained#section6 

[9] https://www.self.com/story/what-antioxidants-are-and-actually-do

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Related Article: Super Food - Strawberry Is A Star In Preventing Cancer and Diabetes

Stress Relief - Calming Breathing Exercise for Stress

This calming breathing technique for stress, anxiety, and panic takes just a few minutes and can be done anywhere.

You will get the most benefit if you do it regularly, as part of your daily routine.

You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.

Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.

If you're lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.

If you're sitting, place your arms on the chair arms.

If you’re sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart.

• Let your breath flow as deep down into your belly as is comfortable, without forcing it.
• Try breathing in through your nose and out through your mouth.
• Breathe in gently and regularly. Some people find it helpful to count steadily from one to five. You may not be able to reach five at first.
• Then, without pausing or holding your breath, let it flow out gently, counting from one to five again if you find this helpful.
• Keep doing this for three to five minutes.

Source: www.nhs.uk

Related Article: Stress Relief - Mindfulness: Is It For You?

Stress Relief - Mindfulness: Is It For You?

It can be easy to rush through life without stopping to notice much.

Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing.

You can check your mood using this simple questionnaire.

Some people call this awareness "mindfulness". Mindfulness can help us enjoy life more and understand ourselves better. You can take steps to develop it in your own life.

1. WHAT IS MINDFULNESS?

Professor Mark Williams, former director of the Oxford Mindfulness Centre, says that mindfulness means knowing directly what is going on inside and outside ourselves, moment by moment.

"It's easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living 'in our heads' – caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behavior," he says.

"An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means waking up to the sights, sounds, smells and tastes of the present moment. That might be something as simple as the feel of a banister as we walk upstairs.

"Another important part of mindfulness is an awareness of our thoughts and feelings as they happen moment to moment.

"It's about allowing ourselves to see the present moment clearly. When we do that, it can positively change the way we see ourselves and our lives."

2. HOW MINDFULNESS HELPS MENTAL WELL-BEING

Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better.

When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted.

"Mindfulness also allows us to become more aware of the stream of thoughts and feelings that we experience," says Professor Williams, "and to see how we can become entangled in that stream in ways that are not helpful.

"This lets us stand back from our thoughts and start to see their patterns. Gradually, we can train ourselves to notice when our thoughts are taking over and realize that thoughts are simply 'mental events' that do not have to control us.

"Most of us have issues that we find hard to let go and mindfulness can help us deal with them more productively. We can ask: 'Is trying to solve this by brooding about it helpful, or am I just getting caught up in my thoughts?'

"Awareness of this kind also helps us notice signs of stress or anxiety earlier and helps us deal with them better."

Mindfulness is recommended by the National Institute for Health and Care Excellence (NICE) as a way to prevent depression in people who have had three or more bouts of depression in the past.

3. HOW TO BE MORE MINDFUL

Reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step to mindfulness.

* Notice the everyday

"Even as we go about our daily lives, we can notice the sensations of things, the food we eat, the air moving past the body as we walk," says Professor Williams. "All this may sound very small, but it has huge power to interrupt the 'autopilot' mode we often engage day to day, and to give us new perspectives on life."

* Keep it regular

It can be helpful to pick a regular time – the morning journey to work or a walk at lunchtime – during which you decide to be aware of the sensations created by the world around you.

* Try something new

Trying new things, such as sitting in a different seat in meetings or going somewhere new for lunch, can also help you notice the world in a new way.

* Watch your thoughts

"Some people find it very difficult to practice mindfulness. As soon as they stop what they're doing, lots of thoughts and worries crowd in," says Professor Williams.

"It might be useful to remember that mindfulness isn't about making these thoughts go away, but rather about seeing them as mental events.

"Imagine standing at a bus station and seeing 'thought buses' coming and going without having to get on them and be taken away. This can be very hard at first, but with gentle persistence it is possible.

"Some people find that it is easier to cope with an over-busy mind if they are doing gentle yoga or walking."

* Name thoughts and feelings

To develop an awareness of thoughts and feelings, some people find it helpful to silently name them: "Here’s the thought that I might fail that exam". Or, "This is anxiety".

* Free yourself from the past and future

You can practice mindfulness anywhere, but it can be especially helpful to take a mindful approach if you realize that, for several minutes, you have been "trapped" in reliving past problems or "pre-living" future worries.

4. DIFFERENT MINDFULNESS PRACTICES

As well as practicing mindfulness in daily life, it can be helpful to set aside time for a more formal mindfulness practice.

Mindfulness meditation involves sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander

Yoga and tai-chi can also help with developing awareness of your breathing.

5. IS MINDFULNESS HELPFUL FOR EVERYONE?

"Mindfulness isn't the answer to everything, and it's important that our enthusiasm doesn't run ahead of the evidence," says Professor Williams.

"There's encouraging evidence for its use in health, education, prisons and workplaces, but it's important to realize that research is still going on in all of these fields. Once we have the results, we'll be able to see more clearly who mindfulness is most helpful for."

Source: https://www.nhs.uk

Related Article: Stress Relief - How To Control Your Anger?

Stress Relief - How To Control Your Anger?

Anger is a normal, healthy emotion. However, it can be a problem if you find it difficult to keep it under control.

"You can control your anger, and you have a responsibility to do so," says clinical psychologist Isabel Clarke, a specialist in anger management.

1. DEALING WITH ANGER

"Everyone has a physical reaction to anger. Be aware of what your body is telling you, and take steps to calm yourself down," says Isabel.

* Recognise your anger signs

Your heart beats faster and you breathe more quickly, preparing you for action. You might also notice other signs, such as tension in your shoulders or clenching your fists. "If you notice these signs, get out of the situation if you’ve got a history of losing control," says Isabel.

* Count to 10

Counting to 10 gives you time to cool down so you can think more clearly and overcome the impulse to lash out.

* Breathe slowly

Breathe out for longer than you breathe in, and relax as you breathe out. "You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in," says Isabel. "This will calm you down effectively and help you think more clearly."

* Managing anger in the long-term

Once you can recognize that you’re getting angry and can calm yourself down, you can start looking at ways to control your anger more generally. 

* Exercise can help with anger

Bring down your general stress levels with exercise and relaxation. Running, walking, swimming, yoga, and meditation are just a few activities that can reduce stress. "Exercise as part of your daily life is a good way to get rid of irritation and anger," says Isabel.

* Looking after yourself may keep you calm

Make time to relax regularly, and ensure that you get enough sleep. Drugs and alcohol can make anger problems worse. "They lower inhibitions and, actually, we need inhibitions to stop us acting unacceptably when we’re angry," says Isabel.

* Get creative

Writing, making music, dancing or painting can release tension and reduce feelings of anger.

* Talk about how you feel

Discussing your feelings with a friend can be useful and can help you get a different perspective on the situation.

2. LET GO OF ANGRY THOUGHTS

"Try to let go of any unhelpful ways of thinking," says Isabel. "Thoughts such as 'It’s not fair,' or 'People like that shouldn’t be on the roads,' can make anger worse."

Thinking like this will keep you focused on whatever it is that’s making you angry. Let these thoughts go and it will be easier to calm down.

Try to avoid using phrases that include:

always (for example, "You always do that.")

never ("You never listen to me.")

should or shouldn't ("You should do what I want," or "You

shouldn't be on the roads.")

must or mustn't ("I must be on time," or "I mustn't be late.")

ought or oughtn't ("People ought to get out of my way.")

not fair

3. ANXIETY, FEAR, AND ANGER

Sometimes when people talk about "anger" what they actually mean is aggression, says Dr. James Woollard, a consultant child and adolescent psychiatrist. "Often when people experience or appear to show anger, it’s because they are also feeling fear or perceive a threat, and they are responding with a 'fight' response to this."

"Asking yourself, 'What might I be scared of?' can give you a different set of choices about how to respond," says Dr. Woollard. "You might be angry that something has not gone your way. But you may also be scared that you might be blamed or hurt as result. Recognising this might allow you to think and act differently."

"Managing your anger is as much about managing your happiness and contentment as your anger," adds Dr. Woollard. "It should be a part of developing your emotional intelligence and resilience."

Source: https://www.nhs.uk/conditions/stress-anxiety-depression

Related Article: Healthy Smoothies - Do you want to wake up truly happy tomorrow?