Lavender can be a helpful aid in winding down before sleep.

According to research, lavender essential oil is effective in reducing heart rate, alleviating stress, and enhancing the overall quality of sleep.

In one study, just 10 minutes of aromatherapy significantly increased the proportion of deep sleep and sped up the time to fall asleep.

In addition to this, it also has a positive effect on melatonin production.

Here are a few simple ways to use it:

🟢Add a few drops to your bath.
🟢Use it with an air humidifier.
🟢Simply drip it into a dish and place it next to your bed.

Your circadian rhythm is like an internal clock that regulates your body's functions over a 24-hour cycle. It helps you know when it's time to wake up, eat, work, and sleep. This natural rhythm is influenced by external factors like light, temperature, and social cues. When your internal clock is in sync with your daily activities, you feel more energized, alert, and focused. It also supports better sleep.

Tips for a Healthy Circadian Rhythm:

⚪️Consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
⚪️Exposure to natural light: Spend time outside during the day to help regulate your internal clock.
⚪️Limit screen time: Avoid bright screens (phones, computers) before bedtime, as they can disrupt your sleep-wake cycle. It's also recommended to use such tools as f.lux, which adjusts the color temperature of the display. You can also use glasses with special lenses that block the blue spectrum. There is a study, which showed that using such glasses 2 hours before bedtime significantly improved sleep.
⚪️Watch your diet: Be mindful of what you eat and drink, especially caffeine and heavy meals close to bedtime.
⚪️Create a relaxing bedtime routine: Wind down before sleep with calming activities like reading, taking a warm bath, or meditating.

Enrich your vocabulary by incorporating synonyms ⬆️

How about we engage in some speaking practice by responding to these questions?

🟢How much sleep is enough for you?
🟢Do you have any habits that help you fall asleep faster and sleep better?
🟢Do you suffer from insomnia? Are you a light sleeper or a heavy sleeper?
🟢Have you ever experienced a lucid dream?
🟢Do you believe that it's possible to interpret dreams? Have you ever tried to interpret your own dreams?

Narcissism is a concept that has come a long way from the tale of the self-absorbed (эгоцентричный) man to a prominent subject of study in contemporary psychology. The label "narcissist" is widely deployed to refer to people who appear too full of themselves (слишком высокого о себе мнения), but what is it really, what are its manifestations, and how does it impact our lives? Discover more in this new article.

Part 1. 5 types of narcissists

Vocab:

🟢tick all the boxes = соответствовать всем пунктам, отмечать галочки
🟢slick = скользкий тип
🟢vain = тщеславный
🟢malignant = злобный
🟢scheming = коварный
🟢exploitative = эксплуатирующий
🟢cunning = хитрый, лукавый
🟢external validation = внешнее одобрение
🟢internalize the anger = внутренне переживать гнев
🟢resentful = обиженный
🟢do-good = добросердечный
🟢godsend = находка, благодать
🟢to preen = прихорашиваться, гордиться собой, быть самодовольным
🟢hypocrite = лицемер
🟢seductive = соблазнительный, обольстительный

Part 2.

Narcissism, a term that's often thrown around casually, yet rarely understood at its core, so let's dive into this article to gain fresh insights into this complex concept.

Vocabulary:

🟢take to sth = пристраститься к ...
🟢smitten by smn = очарованный кем-то
🟢retribution = возмездие, кара
🟢spurned love = отвергнутая любовь
🟢regard yourself as superior = считать себя превосходящим
🟢geared toward sth = направленный на ...
🟢set the narcissist apart from smn = выделять нарцисса среди других людей
🟢boorish = грубый, невоспитанный
🟢in and of itself = по сути, само по себе
🟢brag = хвастаться
🟢pay lip service = поддерживать кого-либо на словах, а не на деле
🟢amplify narcissistic tendencies = усилить нарциссические наклонности
🟢con artist = аферист, мошенник
🟢eminent politician = выдающийся политик
🟢larger-than-life people = яркие, неординарные люди
🟢make a splash = произвести фурор
🟢conviction = убеждение
🟢distorted and inflated sense of self-worth = искаженное и завышенное чувство собственного достоинства
🟢approbation of other people = одобрение других людей
🟢failure is down to two factors = неудача объясняется двумя факторами
🟢it is incumbent on you = на нас лежит обязанность

Part 3. Vocab:

🟢means to your ends = средства для достижения целей
🟢ploys = уловки
🟢deem necessary = считать необходимым
🟢verging upon blackmail = граничащий с шантажом
🟢complain incessantly = жаловаться без умолку
🟢be inclined to listen = быть склонным слушать
🟢second nature = вторая натура
🟢pathological liar = патологический лгун
🟢project it onto other people = проецировать на других людей
🟢gnawing /ˈnɔ·ɪŋ/ feeling of jealousy = грызущее чувство ревности
🟢denigrate that success = умалять успех
🟢go to great lengths = сделать все возможное
🟢walk on eggshells = осторожно вести себя
🟢insatiable need = неутолимая потребность
🟢wrongdoing = проступок
🟢walk away from smn = уйти от кого-то
🟢back down = отступаться, отказываться
🟢be big on sth = любить что-то делать
🟢act on the promise = выполнить обещание

(Part 3 is available in the comments section)

Do you ever find yourself overwhelmed by things you can't control? How would it feel to regain a sense of peace and resilience in the face of life's uncertainties? Stoicism might be the answer!

So, let me introduce you to Anna's recent video on Stoicism, where she provides a treasure trove of insights. She touches upon a wide range of Stoic concepts and shows how Stoicism connects with modern therapy like ACT (Acceptance and Commitment Therapy) and DBT (Dialectical Behavior Therapy). If you're looking for a fresh perspective on mental health, happiness, and personal growth, this video is a must-watch.

Vocab:

🟢resilient = устойчивый, стойкий (о характере)
🟢the crux of stoicism = суть стоицизма
🟢adversity = невзгоды, трудности
🟢if need be = если понадобится
🟢deal with whatever life throws your way = справляться со всем, что преподносит жизнь
🟢find a middle ground = найти золотую середину
🟢agonizing suffering = мучительные страдания
🟢find the silver lining in things = находить плюсы
🟢ebbs and flows of life = подъемы и падения в жизни
🟢go through calamities = проходить через катастрофы
🟢get too bogged down in sth = погрязнуть в
🟢a quick fix = быстрое решение проблемы
🟢romanticize = романтизировать, идеализировать
🟢it gets under your skin = это раздражает вас
🟢twist myself into a pretzel = делать всё возможное
🟢right off the bat = сразу же

👀 If you're into stoicism, take a look at this document! It provides practical exercises and insights on how to cultivate a more stoic mindset. It can help you maintain equanimity, develop a greater sense of resilience, gratitude, and inner peace.

💜 Could journaling be the key to a happier, healthier you?

✉️ According to research, writing can help process trauma, lower blood pressure, strengthen immune system, and increase overall well-being. Writing can reduce stress, anxiety, depression, improve sleep and performance, and bring clarity (and improve your writing skills ofc). I won't drone on about the positive effects of writing, just check out these articles:

📚Can Creative Writing Help in Early Healing of Physical Injuries and Trauma - ResearchGate
📚Writing Can Help Us Heal from Trauma - Harvard Business Review

〰️If you're considering delving into writing, these books with ideas for writing are a good starting point (take a peek at the comments)⤵️

The key to unlocking your true authentic power and finding the confidence to go after everything you want in your life lies hidden in your shadow.

So what is the shadow? 🌑

🌙Our shadow is made up of all the parts of ourselves that we hide, deny, suppress, and don’t see in ourselves – both the positive and the negative. Our shadow is all the aspects that we reject out of shame, fear or, disapproval. It is made up of any part of ourselves that we believe is unacceptable, will be met with disapproval by others, or that annoys, horrifies or disgusts us about other people or about ourselves. As the great Swiss psychologist Carl Jung said, “Our shadow is the person we would rather not be.”

🌕The shadow wields (обладает) enormous power over our lives. It determines what we can and cannot do. It dictates our attractions and our repulsions. Our shadow controls how much success, love, joy, and abundance we will create or how much failure we’re doomed to experience. People often want to run away from their shadows. They don’t want anyone to see their shadow. But running away from our shadows is what trips us up (сбивает нас с толку). It is what has us not go after our dreams and stay stuck in fear. If we want to radically reinvent our lives, then we must run toward the aspects of ourselves that we fear and have shame around instead of running away. It is only when we have the courage to face ourselves exactly as we are, right now, without any self-deception or illusion, that we will have the ability to give ourselves everything that we desire and deserve in this lifetime.

Weekly, we'll explore shadow work prompts designed to uncover the suppressed emotions, beliefs lurking in your subconscious. Check the first set of prompts in the comments below ⤵️

#shadow_work

Ever wondered why certain traits or habits of others get under your skin (бесят)? 😤😡

This article dives into the psychology behind our reactions to people around us and explores how our responses actually reflect deeper truths about ourselves. Get ready to uncover how irritation serves as a signal for personal growth!
👉The article is available in the comments.

Vocab:

🟢counterintuitive = парадоксальный, нелогичный
🟢deep-seated fears = глубинные страхи
🟢subtle reactions = тонкие и незаметные реакции
🟢address issues = решать проблемы
🟢drive us up the wall = доводят нас до белого каления
🟢judgmental = склонный критиковать, осуждать
🟢project your inner critic onto others = проецировать внутреннего критика на других
🟢find fault with someone = придираться к

🤬Managing anger is a crucial aspect of our emotional well-being. The American Psychological Association offers insights into effective strategies for controlling anger, shedding light on how you can navigate and manage this powerful emotion.
👉You'll find the article here.

Vocab:

🟢a fleeting annoyance = мимолетное раздражение
🟢brood about your problems = размышлять над своими проблемами
🟢enraging events = раздражающие события
🟢lash out at someone = накинуться на
🟢be pushy = быть настырным
🟢be assertive = быть уверенным в себе
🟢suppress anger = подавлять гнев
🟢redirect anger = перенаправить гнев
🟢turn anger inward = обратить гнев внутрь себя
🟢hotheaded = вспыльчивый
🟢sulk = дуться, обижаться
🟢a low tolerance for frustration = низкая устойчивость к фрустрации
🟢take things in stride = спокойно относиться к происходящему
🟢channel anger constructively = направлять гнев в конструктивное русло
🟢keep anger at bay = держать гнев под контролем
🟢anger is getting the best of you = гнев берет верх над вами
🟢do things your way = делать все по-своему
🟢give it your best = выкладываться по полной, приложить максимум усилий
🟢think through your responses = продумать свои ответы
🟢keep your cool = сохранять хладнокровие
🟢take the edge off your fury = умерить свой пыл
🟢have a standing rule = иметь устоявшееся правило
🟢blow up at someone = сорваться, вспылить на кого-то
🟢let others walk all over you = позволять другим топтать себя