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You may be overwhelmed by all of the latest fad diets, but eating healthy is really not all that complicated! Try incorporating a variety of fruits, vegetables, whole grains, low-fat dairy products, lean proteins (including fish, chicken, legumes, and nuts), and healthy fats (including olive oil, salmon, and avocados) into your diet. Avoid processed foods, salty foods, added sugar, and fatty foods as much as possible. Talk to your doctor about specific dietary changes you should make based on your personal and family history. Your diet can also have an effect on your mental health. Fruits and vegetables are thought to increase feelings of positivity, while fats and sugars are linked to feelings of depression. Regular exercise is a crucial component of a healthy lifestyle. Try to include at least 150 minutes of moderate aerobic exercise (like brisk walking) or 75 minutes of intense aerobic exercise (like running or dancing) into your weekly schedule. You should also incorporate periodic strength training to help tone your muscles. In addition to improving your physical health, regular exercise can also decrease symptoms of depression. Staying active is much easier if you find an activity that you genuinely enjoy. Try several new sports or exercise classes until you find something you really want to do. Having an exercise buddy can also help keep you on track. If you are overweight, there are a few really easy things you can do to lose a few pounds, which can add up to major health benefits. Try keeping healthy snacks like fruits and vegetables in your house for those times when you get the urge to munch between meals. You should also try to be aware your motivations for eating. If you eat because you're bored or sad, try finding other ways of coping with these feelings, like going for a walk. . Alcohol is fine in moderation, but too much can cause serious health problems like high blood pressure, high cholesterol, stroke, and heart failure. Stick to no more than one serving per day if you are a woman or two if you are a man. . Lack of sleep can cause you to feel tired and unproductive throughout the day, which may prevent you from feeling good and from accomplishing your goals. Try to go to bed a bit earlier so you can face the day rested and energized. If you have trouble falling asleep, try going to sleep and waking up at the same time every day, even on weekends. Avoiding caffeine and television before bed can also help. . If you're a smoker, you can dramatically decrease your risk of developing several serious diseases just by quitting. One year after you quit, your risk of developing heart disease will have been cut in half. No matter how you plan on quitting smoking, support is crucial. Find a friend to lean on during the process or join a support group. It will be very helpful to avoid places where others smoke and to spend as much time as possible in locations where smoking is not allowed. Being away from temptation can help you get through the cravings. Help yourself unwind and get rid of muscle aches by treating yourself to a massage every now and then. The muscles in the neck tend to get especially stiff! Applying gentle pressure to the third eye and the pressure points on the feet can also do wonders for your overall health and well-being. If you're constantly feeling tired and foggy despite changes to your lifestyle, your body may not have enough of an essential nutrient, like vitamin D. Getting tested involves a simple blood test. If you are found to have a vitamin D deficiency, you can improve your symptoms by increasing your sun exposure or taking supplements. Other common deficiencies that can lead to fatigue include B vitamins, magnesium, and antioxidants. Talk to your doctor about how to increase your intake of any nutrients you are lacking. Treatment may include supplements or dietary changes.

summary: Eat healthy. Exercise. Take simple steps to lose weight. Reduce your alcohol intake Get enough sleep Quit smoking Get a massage. Get checked for nutrient deficiencies.

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Panic attacks occur when your brain is overcome with signals from bodily systems, such as the adrenal gland. These attacks are characterized by physical distress such as shortness of breath, fear, and vertigo. They can be brought on by stressful situations or a psychological trigger from a past event. To avoid panic attacks, try to stay away from smoking or caffeine. (You may be forced to do this in a doomsday scenario in any case.) Work on controlling your breathing and focusing on taking control of your body. Understand what triggers your panic attacks and try to acknowledge the stress. If you think through what makes you panic, you can work to mentally overcome or avoid the trigger. Studies have shown that you can reduce stress by practicing deep breathing techniques. To practice these techniques you must be in tune with your body. Try to practice deep breathing by focusing on deep breaths through your nose and out through your mouth. Try and relax further with each breath and develop a consistent breathing routine. Yoga is also a helpful way to practice healthy breathing techniques. There are many helpful tutorials online to teach you basic yoga techniques. Some basic poses that can help your breathing techniques include warrior pose and sun salutation. Transference, or re-directing your emotions, is the conscious act of cognitively switching off or moving past strong emotion. This takes time and practice and may not be an easy skill to develop. Learn to recognize your emotions first. This may seem difficult. Practice by writing down the strong emotions you feel and what is happening in your environment. This journal will help you to associate situations with emotions. Then, try to mentally stimulate another emotion. For example, if you know something triggers panic in you, try to embody a sense of calmness. Practicing this will help you do this automatically, although it may be difficult. You never want to "space out" during a doomsday event. However, learning to disconnect from your emotions and your racing thoughts just might save your life. Learning emotional transference will help your brain more efficiently handle emotions. When you are put in a life-or-death situation, your brain is trying to save your life. Emotions and panic may hinder response time. Learning to let go of strong emotions may help your brain better protect your body.

summary: Learn how to stop panic attacks. Control your breathing. Learn how to redirect emotions. Learn how to condition your brain to take control of your survival.

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This is possible, if you list down all the activities you are performing from the time you wake up to the time you go to sleep. List the activity done in each slot of 30 minutes.Thus, arrive at the total number of hours available for studies. Work out the time available during week days as well as weekends. Make the list of the subjects with descending order of time. Make separate list for week days and weekends. Wastage of time should be minimum and maximum time should be used for studies. Eliminate/minimize any wastage of time. Keep around 30 or 60 minutes in week days for entertainment, sports and games etc.,which are not productive. Revise the previous lessons. Redo past assignment problems and sample problems from the text, noting how techniques are used. If you cannot explain the reasoning behind a mathematical process, then you likely don't understand it fully. Be honest in doing the planned work.
summary: Calculate the actual number of hours available in a day for studies. Identify the levels of difficulty in understanding of all the subjects you are studying. Allocate your available time for studies properly depending on the levels of difficulty. Include revision time as well as new learning. Prepare a timetable/plan for studies as per above guidelines.