Author: Naveeta Shokeen

8 Ways To Inspire Yourself to Get Fit

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Getting fit is indispensable for maintaining good health, improving quality of life, and increasing longevity. Regular exercise and physical activity can help you achieve these benefits and improve your overall well-being. However, sometimes it seems harsh to begin and maintain a good weight loss or gain regimen. Nevertheless, being fit and healthy can lead to a better quality of life. When you’re fit, you’re more likely to enjoy physical activities and participate in many activities. In addition, it can lead to increased social connections, improved mental health, and a greater sense of overall well-being.

People frequently lack the urge to start or lose the willpower to persist. Happily, you can take steps to improve your motivation. Several methods for motivating yourself to lose weight are covered in this article. Gaining weight and being fit requires consuming nutrient-dense foods, strength training, cardiovascular exercise, rest and recovery, and seeking guidance from a registered dietitian or fitness professional. 

By pursuing these steps, you can gain or lose weight healthily and sustainably while improving your overall fitness and well-being.

1. Determine Your Weight Gain or Loss Goals

It would help if you detailed all the reasons you wish to get fit. For example, is it weight loss or gain motivation? It will support your determination and motivation to stick with your fitness program.

When you are tempted to veer from your plans, try to read them out to yourself each day and use them as a reminder. Fitness for each person is different. You might do it to avoid getting diabetes, to boost your confidence, or to fit into a particular pair of pants. It varies from person to person. Whatever the reason, fitness is to keep you healthy, active, and unique. Please do it for yourself. Many people start getting fit at their doctor’s advice, yet research demonstrates the internal drive from within is more effective. Losing weight requires consuming fewer calories, while gaining weight, you consume more calories than you burn. Increase your daily caloric intake by consuming nutrient-dense foods high in healthy fats, carbohydrates, and proteins. Focus on eating whole foods like lean meats, whole grains, fruits, vegetables, and healthy fats.

2. Possess reasonable expectations

Numerous diets and diet supplements promise quick and simple weight loss and gain. However, most experts advise dropping just 1-2 pounds (0.5-1 kg) per week. In addition, setting impossible goals may make you feel frustrated and facilitate you to give up. Instead, establishing and achieving realistic goals makes you feel accomplished. Additionally, those who succeed in their self-set weight loss/gain objectives are more likely to keep the weight off and steady in the long run. The good news is that even a slight loss of weight—5–10% of your body weight—can significantly improve your health. Losing 5–10% of your body weight can actually

  • Enhanced blood sugar regulation
  • Decrease heart disease risk
  • Lower levels of cholesterol
  • Reduce the risk of certain malignancies and joint discomfort

Combining strength training exercises into your exercise can help you gain muscle mass and increase your overall fitness level. Focus on activities that target all the major muscle groups, such as squats, deadlifts, bench press, rows, and overhead presses. Aim for 3-4 sessions per week, with each session including a variety of exercises.

3. Concentrate on Process Goals

Regarding weight loss, many people trying to lose weight only set outcome objectives—those they want to achieve in the end—in their goals. A typical result objective is to reach your final target weight. However, concentrating on just one result objective may cause you to lose motivation. They can frequently seem too far away, leaving you feeling overburdened—set process goals instead, which are the steps you’ll take to get your intended result. Exercise four times per week, is an illustration of a process goal.

To establish powerful goals, think about using SMART goals. 

  • Specific
  • Measurable
  • Achievable
  • Realistic /Time-based

Integrating cardiovascular exercise into your routine can help you improve your endurance and overall fitness level. Engage in activities like running, cycling, swimming, or any other form of cardio that you enjoy. Aspire for at least 30 minutes of moderate-intensity cardio 3-4 times per week.

4. Maintain a Log of Your Fitness Efforts

The ability to motivate oneself and keep track of one’s progress while dieting is essential.
According to the findings of specific studies, people who keep a record of the food they eat are more likely to reduce the amount of weight they carry and to keep it off.
On the other hand, to keep a food journal properly, you need to write down everything you consume. It includes whole meals, snacks, and even the candy bar you grabbed from a coworker’s desk and devoured.
In your food journal, you can also write your feelings and reactions. This can help you discover particular triggers that cause you to overeat and assist you in finding healthier methods to deal with the stress in your life.
You can keep food journals using pen and paper, a website, or an app on your mobile device. They have all been demonstrated to be successful.

5. Appreciate Your Successes

It might be challenging to lose weight, so it’s essential to recognize and appreciate each victory along the way.
When you accomplish a goal, make sure to give yourself some credit. Your level of motivation will grow when you have a healthy sense of pride in who you are.
In addition, make sure you remember to celebrate the changes in your behaviour and not just the fact that you reached a certain number on the scale.
Rewarding oneself is another way to boost your motivation further, which can be done in this way.
Nevertheless, it is essential to select suitable rewards. For example, avoid gratifying yourself with food as much as possible. A good rule of thumb is to steer clear of incentives that are either so costly that you would never consider purchasing them or so meager that you would still give in to the temptation to acquire them.

6. Find Social Support

To stay motivated, people require constant encouragement and positive support. For them to assist you on your path, let your close relatives and friends know about your weight loss objectives.

Finding a weight loss companion is something that many people also find beneficial. You can exercise, hold each other responsible, and support one another throughout the process. Involving your partner can also be helpful, but be sure to enlist the aid of other individuals, such as your friends.

Additionally, think about joining a support group. Support groups, both offline and online, are helpful.

7. Make a Promise

According to research, those who publicly commit to their goals are more likely to see them through.
You’ll be more likely to stick with your plans if you let others know about them. Inform your close relatives and friends, and you might even think about posting them on social media. Accountability increases as you share your goals with more people.
Additionally, think about purchasing a gym membership or a series of workout courses or registering in advance for a 5K. You are more inclined to follow through if you have already invested anything.
Allow your body to rest and recover between workouts. Getting enough sleep and rest days can help prevent injury and allow your muscles to repair and grow.

8. Obtain Expert Assistance When Required

When required, don’t hesitate to ask for professional advice to further your weight loss objectives. Those who are more confident in their knowledge and abilities lose more weight.
You should find a qualified dietitian who can teach you about specific foods or an exercise physiologist who can demonstrate how to exercise appropriately.
Many people appreciate the accountability that consulting a professional provides.
If you are still having difficulties keeping motivated, finding a psychologist or nutritionist who has received training in motivational interviewing may be beneficial. It has been demonstrated that using this strategy can assist people in achieving their objectives.
A registered dietitian can help you create a meal plan that supports your weight gain and fitness goals. They can also guide appropriate macronutrient ratios, portion sizes, and overall calorie intake.

Physical fitness is essential for maintaining good health. Regular exercise can help strengthen your muscles, bones, and cardiovascular system, leading to better overall health. It can also help reduce the risk of developing chronic diseases such as heart disease, diabetes, and obesity. Exercise helps boost energy levels by increasing blood flow and oxygen supply to the body, leading to improved endurance and stamina. Exercise has been shown to positively impact mental health, reducing the risk of depression, anxiety, and stress. Regular exercise can elevate mood, improve sleep quality, and increase self-confidence. When you’re fit, you have more energy and stamina to complete daily tasks and enjoy recreational activities. 

“Saral hu Saadharn nhi” (Simplicity is not Ordinary). This phrase encapsulates her entire existence. A woman of few words, a daydreamer, who is certain that there is life beyond stars. An HR professional who began her writing journey when corona knocked on our doors. A Content Writer, Screenplay Writer, and published Author. She is die-hard romantic and that reflects in her quotes, poems and short stories and currently working on her first book. She enjoys cooking, dancing, singing, travelling, and is a huge Bollywood enthusiast. She is a wife, a mother and a friend you can most certainly rely on.

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Fall-In-Love With Self

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THIS VALENTINE’S DAY, LOVE YOURSELF!!!  I said it and you heard me right. Every year, this day, there is tremendous pressure to go out on a date or do something romantic for your significant other. However, if you are not currently involved in a long-term romantic partnership, it might be challenging to derive any significance from a day centered on love. I say…why not some kindness and compassion to self! Put yourself first.

Instead of worrying about whether or not someone loves you on Valentine’s Day, work on loving yourself rather than focusing your energy on whether or not another person loves you. There are ways to love yourself that you can use well beyond February, even though it is much simpler to say than it is to put into practice. First, however, there are tactics that you can use.

To begin, you ought to engage in an activity you enjoy that does not require you to wait on anybody else. Ignoring other people’s viewpoints and concentrating your efforts instead on accomplishing the objectives you have established for yourself will allow you to focus on the activity you enjoy doing in your spare time. On the road to learning to love oneself, the first and most crucial step is to get over the habit of being preoccupied with what other people think. Because you are the only person in your life who will ever receive your undivided attention, you need to ensure that you make the most of your time by participating in pursuits that bring you happiness.

“One of the first steps toward self-love is letting go of other people’s opinions.” at the end of the day, you will only be with yourself for the entire time, so why not spend that time engaging in activities you enjoy?

Forgiving yourself for the errors you’ve committed in the past is another essential component of practicing self-love and respect. It’s easy to be hard on ourselves for things we’ve done in the past, but if we want to love ourselves, we must learn to forgive ourselves for what we’ve done. Doing this will teach us to be more receptive to new chances for personal development. For example, let’s assume you have a crush on someone and ask them out on a date, but they decline your invitation; that’s perfectly acceptable. You can now seize this opportunity to date yourself or some of your pals.

Toxic behaviours must be avoided as part of loving oneself, as this is an essential component of self-love. It is tempting to indulge excessively to fill the emptiness left by the absence of a Valentine, but doing so will only damage you in the long run. If you enjoy walking, take a long stroll to your favourite location and listen to some of your favourite music or a podcast. Not only will this keep you physically busy, but it also has the potential to release you from any negative ideas preventing you from fully appreciating the present.

To return to the topic at hand, you should do your best to focus on the present moment. I am aware that it is not as simple as it may sound, particularly if you suffer from depression or anxiety, but if we want to make the most of our lives, we have no choice but to focus on the here and now. It is pointless to worry about the past since nothing has changed, and it is counterproductive to worry about the future because it prevents you from appreciating the present moment.

“Worrying about the past won’t change anything, and worrying about the future will only prevent you from appreciating the present,” the saying goes.

Being single on Valentine’s Day is not the most convenient holiday situation. But on the other hand, this presents us with an opportunity for introspection and a fresh look at ourselves. It is easier to love other people by first having a healthy relationship with oneself.

Practice self-love on Valentine’s Day

  1. Treat yourself with kindness and compassion. Speak to yourself as you would to a friend.
  2. Practice self-care by doing things that make you feel good, such as exercising, reading a book, or taking a relaxing bath.
  3. Note down things you like about yourself, your achievements, and something you are proud of.
  4. Surround yourself with optimistic people who support and encourage you.
  5. Avoid damaging self-talk and instead focus on positive affirmations.
  6. Take time to meditate on your needs and wants and make a conscious effort to prioritize them.
  7. Allow yourself to say “no” to things that don’t serve or make you happy.
  8. Engage in movements that bring you joy and fulfill your passions.
  9. Remember to forgive yourself for mistakes and embrace your imperfections as part of what makes you distinctive.
  10. Celebrate your own love story, and respect the person you are becoming.

Taking care of oneself should always come first, even in a committed relationship. If appealing to your partner’s wants or desires makes you uncomfortable, resist the urge. This will only cause a decrease in the amount of love you have for yourself, and it may eventually result in a one-sided relationship. On Valentine’s Day, remember to be kind to yourself. Sometimes it won’t be easy, but loving yourself is the most crucial reward at the end of the day. There will be times when it will be difficult.

——

“Saral hu Saadharn nhi” (Simplicity is not Ordinary). This phrase encapsulates her entire existence. A woman of few words, a daydreamer, who is certain that there is life beyond stars. An HR professional who began her writing journey when corona knocked on our doors. A Content Writer, Screenplay Writer, and published Author. She is die-hard romantic and that reflects in her quotes, poems and short stories and currently working on her first book. She enjoys cooking, dancing, singing, travelling, and is a huge Bollywood enthusiast. She is a wife, a mother and a friend you can most certainly rely on.

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Breast And Cancer

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Cancer. It is a dreaded word as it refers to a group of diseases described by the boisterous growth and spread of abnormal cells. Unchecked, uncontrolled growth can damage surrounding tissue and lead to serious health problems. Many forms of cancer are also life-threatening and can be challenging to treat, making the world a source of fear and concern for those who have been diagnosed with the disease or know someone who has been diagnosed.

Breast cancer is one of the most common types of cancer in women, and it is a cause of anxiety for many people because it can be life-threatening if not detected and treated early. In addition, treatments for breast cancer, such as surgery, chemotherapy, and radiation, can be physically and emotionally challenging. The fear of the unexplored, the fear of losing one’s life or the fear of losing body parts, and the fear of the side effects of treatment can all contribute to the worry associated with a breast cancer diagnosis. However, early detection and advances in medical technology have improved the survival rates for many people with breast cancer. In addition, many resources are available to help those diagnosed with the disease manage their treatment and recovery.

How To detect Breast Cancer ?

Breast cancer is the result of the unchecked proliferation of breast cells. Therefore, it is helpful to understand how cancer might develop to have a better breast cancer experience.

  1. Mammogram:
    An X-ray of the breast tissue that can detect anomalies and signs of cancer.
  2. Clinical breast exam:
    A physical examination of the breasts performed by a doctor or nurse to check for lumps or other changes.
  3. Breast self-examination:
    Regularly check your breasts for any changes, such as lumps or skin changes.
  4. Ultrasound:
    A painless examination that uses sound waves to create images of breast tissue.
  5. Biopsy:
    The reduction of a small sample of tissue for laboratory investigation to decide if cancer is present.

Cancer is caused by mutations, or abnormal changes, in the genes responsible for regulating the growth of cells and maintaining their health. This leads to the development of cancer. The nucleus of each cell, which serves as the “control room” of that cell, is where the genes are located. In a healthy body, the cells gradually replace themselves through a systematic process called cell growth. During this process, healthy new cells replace old ones that have died. However, over time, mutations can “turn on” specific genes in a cell while simultaneously “turning off” others. As a result, this altered cell can continue dividing without being controlled or ordered, forming other identical cells and a tumour.

See a doctor if you notice any changes in your breasts or if you are due for a screening mammogram. Early detection is critical to effective treatment and a better prognosis.

steps to perform a breast self-examination

It’s advised to perform a breast self-examination once a month, about a week after your period has ended.
After that, you must see a doctor for further evaluation if you notice any changes.

  • 1. Stand in front of a mirror
    Look for any changes in size, shape, or appearance of your breasts, such as dimpling, redness, or scaling.

  • 2. Raise your arms
    Look for any changes or asymmetry or if one breast appears lower than the other.

  • 3. Lie down
    Place a pillow under your right shoulder and your right arm behind your head. Using the fingers of your left hand, gently feel your right breast in a circular motion, starting from the outside and moving toward the center.

  • 4. Repeat on the left breast
    Lying down with a pillow under your left shoulder and your left arm behind your head.

  • 5. Feel
    Touch for lumps or thickening in the breast tissue and any discharge from the nipples.
See a doctor if you notice any changes in your breasts or if you are due for a screening mammogram. Early detection is critical to effective treatment and a better prognosis.

Two types of tumours are benign (not harmful to health) and malignant (potentially dangerous).

Benign tumours are not considered cancerous since their cells appear close to normal. They develop slowly, do not penetrate the tissues nearby, and do not spread to other body areas. Malignant tumours are malignant. If they are not stopped, cancerous cells will eventually expand beyond the site of the original tumour and into other areas of the body.

The phrase “breast cancer” refers to a tumour that originated from cells in the breast and could spread to other body parts. In most cases, breast cancer starts in either the cells of the lobules, the milk-producing glands, or the ducts, the passageways that drain milk from the lobules to the nipple. Lobules are located in the upper part of the breast. The ducts are located in the lower part of the breast. The stromal tissues of the breast, which include both the fatty and the fibrous connective tissues, are one of the less prevalent locations where breast cancer can occur.

Anatomy of the Breasts

Three primary components comprise a breast: the lobules, the ducts, and the connective tissue. The lobules contain the glands that are responsible for milk production. Next, the milk is transported to the nipple via duct tubes. Finally, everything is surrounded by connective tissue, which comprises fibrous and fatty tissue and keeps everything together. Most breast cancers start in the ducts or lobules of the breast.

Over time, cancer cells have the potential to spread into the neighboring healthy breast tissue and make their way into the underarm lymph nodes, which are small organs that are responsible for filtering the body of any unwanted substances. The lymph nodes provide a passageway for cancer cells to go to other body parts if they can invade them. In breast cancer, the word “stage” describes how far the cancer cells have spread from the original tumour.

A genetic anomaly also referred to as an “error” in the genetic material, is always the root cause of breast cancer. On the other hand, only 5–10% of cancers are caused by abnormalities passed down from either your mother or your father. Instead, 85–90% of breast cancers are caused by genetic abnormalities resulting from natural aging and the “wear and tear” of life in general. These genetic abnormalities can occur in both men and women.

See a doctor if you notice any changes in your breasts or if you are due for a screening mammogram. Early detection is critical to effective treatment and a better prognosis.

Everyone can improve their overall health by taking specific actions, such as quitting smoking, reducing liquor consumption, keeping a healthy diet, consuming a balanced meal, exercising frequently, and maintaining a healthy weight. However, although these things might reduce your risk of developing breast cancer to some degree, they are not enough to eradicate it.

The onset of breast cancer is not anyone’s fault, not your own. Therefore, it is counterproductive to dwell on guilt or to convince oneself that one’s breast cancer was caused by one’s actions or the actions of others.

Breast cancer stages

​The term “staging” is often used in the medical community to describe how far along or advanced cancer is in the breast tissue and maybe in other areas of your body.

Once breast cancer has been found, pathologists and other doctors will look at biopsy and imaging results to figure out how far along the disease is.

The procedure is challenging yet essential to finding your cancer type’s most productive course of action. The most popular staging method is called TNM (tumor, node, and metastasis; see more below), and it focuses on cancer’s tumor size, lymph node involvement, and metastatic dissemination. In addition, details about hormone receptors, the protein HER2, and cell growth rate are also considered.

Staging your tumour helps doctors decide how to treat you, including whether or not you need surgery, and gives them a better idea of how far cancer has spread.

The cancer stage is determined by diagnostic testing; therefore, staging may not be complete until all tests have been completed. The characteristics of breast cancer, such as its size and whether or not it possesses hormone receptors, determine its stage. You and your doctor can benefit from knowing cancer’s stage.

  1. Determine your prognosis or the likelihood that the condition will progress;
  2. Select the best course of treatment for you.
  3. Assess whether enrolling in specific clinical trials could be a good choice for you.

Always remember to consult a doctor if you detect any differences in your breasts or if you are due for a screening mammogram. Early detection is paramount to effective treatment and a more satisfactory prognosis.

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“Saral hu Saadharn nhi” (Simplicity is not Ordinary). This phrase encapsulates her entire existence. A woman of few words, a daydreamer, who is certain that there is life beyond stars. An HR professional who began her writing journey when corona knocked on our doors. A Content Writer, Screenplay Writer, and published Author. She is die-hard romantic and that reflects in her quotes, poems and short stories and currently working on her first book. She enjoys cooking, dancing, singing, travelling, and is a huge Bollywood enthusiast. She is a wife, a mother and a friend you can most certainly rely on.

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Lets Relive

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Let's take off toward another sky 
Where everything is visually appealing.

Let's relive our youth 
When reality was unpleasant and dreams were delightful.

Let us pick 
The cheerful flowers and spread joy to others.

Let us cherish
The relationships and experiences we shared, 
Open the doors of mirth and inquire why you are sad.

Let's explore 
A new route together, 
Go with the flow and follow your ambitions.

Let's restart 
Our lives once more 
And smile widely as you relive each experience.

“Saral hu Saadharn nhi” (Simplicity is not Ordinary). This phrase encapsulates her entire existence. A woman of few words, a daydreamer, who is certain that there is life beyond stars. An HR professional who began her writing journey when corona knocked on our doors. A Content Writer, Screenplay Writer, and published Author. She is die-hard romantic and that reflects in her quotes, poems and short stories and currently working on her first book. She enjoys cooking, dancing, singing, travelling, and is a huge Bollywood enthusiast. She is a wife, a mother and a friend you can most certainly rely on.

Follow Naveeta Shokeen

Might Of Interpersonal Skills 

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Why interpersonal skills are essential at work?

Interpersonal communication is conveying thoughts and feelings to another person orally and non-verbally. In both our personal and professional life, it enables us to communicate with and comprehend people. As a result, hiring managers frequently search for candidates with excellent interpersonal skills who will work well with their co-workers and communicate well.

Interpersonal skills, often known as “people skills,” are the “soft talents” used to communicate with and understand others. Interpersonal skills also referred to as “people skills.” When you engage in face-to-face communication with other people regularly, you put these talents to use. The following are some examples of interpersonal 

  • Dependability 
  • Leadership 
  • Motivation 
  • Flexibility 
  • Patience
  • Empathy 
  • Conflict resolution 
  • Negotiation 
  • Active listening
  • Team Work
  • Responsibility

Why interpersonal skills are important?

Interpersonal skills are crucial for effective communication and collaboration with individuals and organizations in both your personal and professional life. People with outstanding interpersonal skills are likelier to establish lasting bonds and get along well with others. They deeply understand friends, family, coworkers, and clients. Working with coworkers that have strong interpersonal skills is frequently enjoyable.

Possessing interpersonal skills also makes it easier to handle issues and make wise choices. To find the most excellent answer or make the best choice for everyone concerned, you might employ interpersonal communication skills and the capacity for understanding others.

Because these people frequently function well in teams and effectively cooperate with their coworkers, many organizations make an effort to select personnel with good interpersonal skills. Because they can connect with and inspire those around them, people with interpersonal skills frequently make influential leaders.

Interpersonal skills that are important at work

Interpersonal communication is essential to functioning as a team and achieving common objectives, even if all interpersonal abilities can be helpful in the job. The following six ways to communicate with others will help you a lot at work. 

1. Verbal communication

You can effectively interact with others by speaking confidently and appropriately for the circumstances. For your audience, pick the appropriate phrasing and tone.

For instance, in meetings and presentations, speak formally and professionally. Avoid using sophisticated or technical terminology when attempting to explain anything to someone or when speaking with customers. Instead, when information needs to be clarified, ask questions.

2. Nonverbal communication

As much as your words, posture, demeanour, and gestures can convey, Be mindful of your vocal and nonverbal signals when speaking with co-workers and managers. For example, nodding, smiling, and being at ease indicate that you’re paying attention and participating in the conversation. In light of this, avoid additional postures, gestures, and emotions, including crossed arms, fidgeting, and eye movement.

3. Active listening

Active listening is the capacity to focus entirely on another person’s speech and fully comprehend what is being said. By making vocal and nonverbal reactions, like eye contact, nodding, and smiling, you demonstrate that you are interested in what the speaker is saying. To actively listen, one must also pay attention to speakers’ nonverbal clues. To verify that you were listening and engaged, pose and respond to inquiries.

Effective communication and the avoidance of workplace misunderstandings depend on active listening. It enables you to comprehend the information or guidelines your management or co-workers provided. Colleagues may be inspired to collaborate and exchange ideas as a result.

4. Conflict Resolution

Whether they involve you and a co-worker or other parties, conflicts and disagreements in the workplace can be resolved with your interpersonal communication skills. Negotiation, persuasion, and an understanding of both sides of an issue may be necessary. Try to discover a solution that works for everyone by paying close attention to each party’s words. Positivity and collaboration at work can result from effective dispute-resolution techniques. They can also help you gain the respect and confidence of your co-workers.

5. Empathy

Empathy, referred to as emotional intelligence, is the capacity to comprehend another’ feelings, wants, and viewpoints. When talking, sympathetic people are alert and kind. Empathy at work can boost morale, increase output, and reduce miscommunications between co-workers. In addition, you have a better chance of earning respect and trust of your co-workers if you demonstrate empathy.

6. Teamwork

Employee teams that get along well and communicate well have a better chance of succeeding and attaining shared objectives. Working as a team can increase productivity and help you avoid conflict. Please do this by asking your co-workers for opinions and ideas and offering to assist them when necessary. When team members share their thoughts or advice, pay attention and respond favourably. When working on projects or attending meetings, be upbeat.

How to strengthen interpersonal skills?

Take into account the following advice to enhance your interpersonal abilities:

  • Determine what needs to be improved.
  • Observe others to develop emotional self-control
  • Recognize others and stay focused
  • Consider your encounters.
  • Develop your abilities
  • Attend classes
  • Find a mentor
  • A recording of you

Setting goals for improvement and engaging in effective communication are two ways to improve your interpersonal skills. Work on it. Its worth it.

——

“Saral hu Saadharn nhi” (Simplicity is not Ordinary). This phrase encapsulates her entire existence. A woman of few words, a daydreamer, who is certain that there is life beyond stars. An HR professional who began her writing journey when corona knocked on our doors. A Content Writer, Screenplay Writer, and published Author. She is die-hard romantic and that reflects in her quotes, poems and short stories and currently working on her first book. She enjoys cooking, dancing, singing, travelling, and is a huge Bollywood enthusiast. She is a wife, a mother and a friend you can most certainly rely on.

Follow Naveeta Shokeen

Screen Time And Health

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The Adverse Effects Staring at Screens Has on Both Adults and Children

Screens of various kinds can be found in the homes of virtually everyone in this day and age. Despite the growing body of research suggesting that spending too much time in front of screens can adversely affect both adults and children, reducing the amount of time spent in front of screens can help your family improve their health. This is true even if your family already spends a significant amount of time in front of screens. Find out the negative impacts of staring at displays for extended periods and receive tips on reducing the amount of time you spend using electronic devices.

The effects of screen time on your health

It doesn’t matter if your entire family is gathered around the television or just in the background: spending too much time in front of a screen may be harmful. Your health may suffer in several different ways if you spend an excessive amount of time in front of a screen, as will be discussed below.

1. Obesity

Spending excessive time engaging in sedentary activities such as watching television or playing video games is one of the factors that might lead to obesity. The condition of a person’s heart can impact their risk of acquiring diabetes and their likelihood of high blood pressure and high cholesterol.

2. Not enough sleep

The light emitted by electronic devices interferes with the brain’s natural sleep cycle, making it more challenging to have a pleasant night’s sleep. To get a better night’s sleep, staying away from screens for at least one hour before bed is recommended.

3. Constant Sore back & neck

Poor posture and ongoing pain in the neck, shoulders, and back might result from excessive time in front of a screen. Instead, get up from your seat every once in a while to stand, stretch, or stroll about the room. Make an effort to maintain the device at eye level, and check to see that the chair you’re using provides sufficient support for your back.

4. Feelings of anxiety and melancholy

The amount of time you spend in front of screens may negatively affect your mental and emotional health. Experts believe that spending more time in front of a screen may be linked to feelings of depression, as well as an increase in suicidal impulses and a general decline in one’s capacity to read other people’s emotions.

Some suggestions to cut down on screen time

Although reducing screen time to just a few hours per day might not be possible, the following suggestions can help you and your family spend less time in front of electronic devices.

1. Demonstrate responsible use of electronic devices 

Children look up to and emulate their parents as role models. Remember that you set an example for your children the next time you sit down to watch many episodes of your favourite OTT series in one sitting. Keeping the television on in the background or scrolling through your phone whenever you have a spare minute is probably not the best way to model the behaviour that you want your children to exhibit.

2. Set aside time to unplug

Find a time that works for everyone in your family to turn off the phone, the TV, and the computer. Your family will have the opportunity to spend more quality time together if you can convince everyone to put away their electronic gadgets.

3. Use parental restrictions

You can filter out or block information using the many available options. You can even establish daily screen time limits that lock your children out of apps once they have reached the predetermined length of time they have been using the app.

4. To encourage participation in other activities

It is straightforward for today’s children to become overly reliant on technological devices for entertainment. Please enable them to participate in activities such as playing outside, reading a book, or playing a board game instead of spending time in front of a screen, like you did when you were their age.

5. Keep bedrooms screen-free

 Consider instituting a policy that specifies electronic gadgets are not permitted in the bedroom. This also applies to tablets and other handheld devices, which your children may be tempted to use at night and which may prevent them from getting a good night’s sleep.

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“Saral hu Saadharn nhi” (Simplicity is not Ordinary). This phrase encapsulates her entire existence. A woman of few words, a daydreamer, who is certain that there is life beyond stars. An HR professional who began her writing journey when corona knocked on our doors. A Content Writer, Screenplay Writer, and published Author. She is die-hard romantic and that reflects in her quotes, poems and short stories and currently working on her first book. She enjoys cooking, dancing, singing, travelling, and is a huge Bollywood enthusiast. She is a wife, a mother and a friend you can most certainly rely on.

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Keeping the Spark Alive 

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We are conditioned to crave the act of falling in love rather than the act of keeping it, so when we are in a long-term relationship, it is inevitable that the “spark” will die out. How many romantic comedies do you know that begin after the wedding and follow the characters as they go about their ordinary, everyday lives?

But the “spark” isn’t nearly as necessary as people make it out to be. There is something inherently reassuring about being with someone who makes you feel peaceful rather than having butterflies. Likewise, there is something much more enjoyable about gorging yourself on the couch and binge-watching true crime shows rather than going on fancy first-date dinners. A little spark prevents a lifelong connection from turning into a friendship. Below are a few simple things you can do to keep the spark alive in your relationship.

1. Try something new

Relationships become boring when habits and rituals become standard. Try something fresh to change your perspective on your partner and your relationship. Nothing “new,” no matter how small, will make you feel like you did when falling in love with your partner and experiencing everything together for the first time. Examples include:

  • Planning a trip to a destination you have yet to visit.
  • Playing a card game when you’re more of a “Scrabble” couple.
  • Trying something new in bed.
  • Even ordering takeout that’s different from your usual go-to.

2. Exercise together

You regularly practice yoga while your partner lifts weights on Saturday mornings, or you may attend an online Pilates session on Sunday afternoons. While spending time alone is crucial, working out is a terrific opportunity to explore your tastes. However, occasionally working out with a partner can be a great way to maintain the spark. Exercise releases endorphins, which may help you strengthen your emotional connection and feel more in touch. It also encourages friendly rivalry.

3. Fulfill one action you wish your partner to take

It would help if you created what you want in relationships and most other aspects of life rather than waiting for them to occur or for your spouse to put in the effort. Be more romantic if you want your partner to reciprocate. In the end, you genuinely desire a more passionate connection, and guess what? You have the power to bring that about. It will become a habit for them to do the same for you if you bring flowers home or compliment your partner. Give your spouse your attention and ask high-value follow-up questions to help them feel heard if you want them to be better listeners.

4. “Love” in your partner’s language of affection

You’ve probably heard about love languages enough by this point to write a book about them. But how frequently do you use it with your partner? For example, take care of a duty that your partner despises, like doing laundry or taking out the garbage, without being asked if their love language is an act of service. Write a love letter if they are more of a “words of affirmation” person. Plan a special evening with them if they place a high value on quality time. Bring them flowers from the grocery store if they prefer receiving gifts, or make an extra effort to be touchy-feely if they prefer physical contact. Make a concerted effort to think of and carry out ways to show your spouse that you care, even if it forces you out of your comfort zone, and watch the spark fly.

5. Deepen your communication

When was the last time you engaged in a thorough discussion? The ability to communicate is essential to maintaining the spark. Still, with all the 24/7 closeness, you can find that you are conversing less because you don’t even have the usual conversation openers like “how was your day?” because you are present. Asking questions like “How are you truly feeling?” or “What can I do tomorrow to make our relationship stronger?” at dinner or a relaxed, happy hour on the couch. Additionally, think of questions with a lot of mileage that may appear corny but will result in a genuine relationship. 

6. Make an effort

 Of course, your partner still loves you whether you’re dressed up or down, but making an additional effort will make them feel unique and valued, and it will also put you in the mood for a little more spark. If all else seems like too much labour for a night in, put on a nice outfit, blow dry your hair, or even spritz some expensive perfume. Not only will it make your lover happy, but it will also—and maybe more crucially—give you additional confidence.

Offer to do something your partner loves but you don’t like: Going out for takeout from a Chinese restaurant when you prefer Japanese or suggesting a movie you know your partner will enjoy but find boring will go a long way. But, on the other hand, what’s a single evening of your significant other scarfing down noodles despite your dislike for them or making them laugh?

In relationships, compromise is necessary, but what is the secret to maintaining chemistry? Allowing your spouse to “win” without making any concessions. In other words, they choose their preferred options only to make them happy. So, rather than always making compromises, always give your loved one what they want. Putting your partner first will improve your relationship more in the long run than a dull movie or lousy meal.

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“Saral hu Saadharn nhi” (Simplicity is not Ordinary). This phrase encapsulates her entire existence. A woman of few words, a daydreamer, who is certain that there is life beyond stars. An HR professional who began her writing journey when corona knocked on our doors. A Content Writer, Screenplay Writer, and published Author. She is die-hard romantic and that reflects in her quotes, poems and short stories and currently working on her first book. She enjoys cooking, dancing, singing, travelling, and is a huge Bollywood enthusiast. She is a wife, a mother and a friend you can most certainly rely on.

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Ten Ways to Happier Life

/ Naveeta Shokeen / 1 Comment

The road to happiness is unique for each person. The 10 Keys to Happier Living that regularly contribute to a happier and more meaningful life have been established based on recent trends.

1. Giving

Being kind and helpful to others enhances not only their pleasure but also enhances our happiness. According to studies, when we act kindly, our brain gets a boost, activating the “reward center,” which makes us feel good. It can help us forget about our troubles. Giving and kindness are also our sense of community, which is vital for our welfare. They also help create more peaceful and prosperous societies for all.

2. Relational

These relationships, whether with our spouses, families, friends, co-workers, neighbours, or other members of our communities, can all boost resilience and happiness. Therefore, taking action to create, maintain, and enhance our relationships is crucial. A strong sense of self-worth can result from having close relationships with family and friends because they give us love, meaning, and support. A sense of belonging can be facilitated by our more extensive social networks, such as those in our local area, at work, school, or other institutions. Indeed, studies demonstrate that those in solid relationships are more satisfied and healthy and may even live longer. In addition, a robust social support system or network may boost our disease resistance, lower our risk of heart disease, and slow the deterioration of our mental faculties with age.

3. Exercise

There are many ways to take care of our physical well-being, like working out, moving more throughout the day, getting enough sleep, eating wholesome foods, drinking plenty of water, and going outside in the daylight. All of these have a direct effect on how we feel and behave. In addition to being positive for our mental and physical health in the long run, they can instantly improve our mood. Numerous scientific studies have demonstrated exercise’s many advantages for our happiness and psychological wellness. Physical activity and exercise can aid in managing, treating, and even preventing depression and anxiety. It can help us feel more confident, manage stress better, sleep better, and think more clearly, all of which will enhance how well our brains work. We can all take simple steps to be more active daily without running marathons. The endless activities that can improve our mindsets include walking, running, dancing, swimming, cycling, and yoga. For our bodies, emotions, and minds to work correctly, we must get enough high-quality sleep. However, this is only sometimes simple to achieve when our minds are preoccupied with anxieties and to-do lists or when technology tempts us to stay awake and online. You can do several things to make it easier to feel happier, including investing in your sleep.

4. Awareness

Positivity can have a strong foundation if one is observant. According to studies, practicing mindfulness can lower stress levels, assist us in controlling our emotions and reactions, help us pay closer attention to how others and ourselves are feeling, and help us develop compassion for both. As a result, we may improve our relationships, make better decisions, and generally feel happier and more at peace. Both at work and in school, it can be advantageous. Although everyone has a different level of innate awareness, everyone can learn to be more mindful, and there are many ways to incorporate it into daily life. It’s easy, but the practice is required. Consider it brain-training for you!

5. Try It Out

No matter our age, being open to new experiences and learning can be enjoyable and fuel our well-being while boosting our confidence and creativity. Education is not only for school; it is for life. Research suggests that learning something new might make us feel better and function better. It does not imply obtaining extra credentials. There are many opportunities for us to engage in informal learning about the subjects or abilities we are interested in or passionate about, whether online, in person, in our community, or at work. It may involve exploring something completely new, developing our talents through a pastime, or learning about a subject we’re currently interested in. We can constantly attempt something new or learn something new!

6. Purpose

A sense of purpose, optimism, and hope can help one feel happier. With an upbeat or hopeful view, we are more likely to feel good, be more self-assured, be more content with life overall, have better physical health, and be less depressed. Additionally, we are more likely to look after our physical well-being and stick with medical treatments. But, of course, we need to be realistic. Still, hope and optimism also make us stronger because they help us deal with challenging situations, deal with conflicts with other people in a healthy way, approach problems more actively and with a solution-focused mind, and be more open to helping from other people. Research shows that setting and achieving essential objectives can improve our happiness and wellness and help us link the present to the future. In addition, science demonstrates that there are future-focused practical acts we can do that can help to influence how joyful we feel right now, even though our personalities or circumstances may lead us to regard the future more positively or negatively.

7. Perseverance

Everyday tensions and minor irritations are common, but we occasionally face major disappointments, failures, unforeseen changes, and difficulties. Many of us will also go through traumatic experiences, such as losing a loved one, losing our job unexpectedly, getting into an accident, or becoming seriously ill. Being resilient does not guarantee that we will never experience negative emotions such as pain, upset, sorrow, sadness, fear, or rage. However, it implies that we can develop effective coping mechanisms immediately and, over time, accept what has occurred, adapt, and eventually move on. According to research, resilience is a common trait many ordinary individuals share.

Numerous research in psychology, neurology, medicine, and other disciplines have demonstrated that humans can learn strategies, routines, and ways of thinking that can strengthen and increase our resilience. Therefore, even though life may take unexpected turns, we can improve our skill set and cultivate our internal and external resources to aid in our ability to adapt fast, successfully handle obstacles, recover more quickly, and even learn. As a result, we may experience less despair and anxiety and even age well. Furthermore, the same abilities can support our development and growth in other areas by assisting us in managing our stress of embracing new opportunities.

8. Emotions

More than just feelings, emotions are. They consist of transient physiological changes that affect our behaviour and accumulate. While unpleasant emotions like dread developed to help humans live by avoiding danger, for example, by invoking a “fight, flight, or freeze response,” the power of pleasurable emotional experiences wasn’t fully understood until relatively recently.

9. Acceptance

How content and resilient we are can significantly influence our feelings and feelings about ourselves. A key element of psychological health is accepting that, like all humans, we have qualities and flaws, make mistakes, and occasionally fail. Although we still feel horrible when we make mistakes, we don’t focus on them as much or criticise ourselves as much. As a result, we can advance, learn, and grow better. It can improve our relationships and increase our sympathy for others. We are also less likely to feel embarrassed and retreat from others. Research suggests we can develop greater self-acceptance. Our happiness can be increased by learning self-compassion, using our abilities more effectively, and dealing with or working around our flaws. It might be more crucial than ever right now. Social media makes it very simple to contrast how we internally feel about ourselves with how we view others and their lives. However, the majority of us only share our best selfies online. Rather than showing us as we are, we can even feel the need to modify or filter our images to make us look a certain way. To legitimise the photographs we’ve shared, we look for other people’s “likes,” and if we don’t receive enough of them, we feel horrible about ourselves. Although it can harm us at any age, it can be most harmful when we’re young. Being able to know and embrace our entire selves, to be real rather than attempting to be flawless, is a more solid foundation for a happier existence at any age. 

10. Meaning

When we ask people what happiness is to them, their first responses typically refer to pleasures, things that temporarily make them happy, or other transient, happy sensations. They quickly start to consider a new kind of happiness, though. Examples of entities that give life purpose include friends, family, pets, employment, volunteering, education, hobbies, creative endeavours like creating music or art, nature, and faith. Although working on and toward these things only sometimes feels enjoyable at the time, doing so leads to longer-term fulfilment and satisfaction.

Psychologists concur that behaviours can help us find or create meaning and meaning matters for pleasure. But finding and developing purpose in your life can be aided by all the other keys to happier living.

“Saral hu Saadharn nhi” (Simplicity is not Ordinary). This phrase encapsulates her entire existence. A woman of few words, a daydreamer, who is certain that there is life beyond stars. An HR professional who began her writing journey when corona knocked on our doors. A Content Writer, Screenplay Writer, and published Author. She is die-hard romantic and that reflects in her quotes, poems and short stories and currently working on her first book. She enjoys cooking, dancing, singing, travelling, and is a huge Bollywood enthusiast. She is a wife, a mother and a friend you can most certainly rely on.

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Resolutions 2023

/ Naveeta Shokeen / Leave a comment

New Year’s resolutions are the ideal opportunity for individuals who still need to start the changes they vowed to make next week, next month, or when winter arrives.

If you have not already, now is your chance to sit down and designate a list of significant lifestyle changes you want to make, and we’ve decided to offer some assistance because you’ll need it given that most people fail to keep their resolutions. Having resolutions and keeping them is a choice. It’s up to each individual.

practical strategies to improve your Year Ahead

Here is a list of 10 intelligent resolutions to continue from past and take it forward to the future. Say this with me, ‘there is no new me, it’s old me with new outlook. I will be a better version of myself this year’.

1. Getting Fit

When combined with “exercise more” and “keep fit and healthy,” the goal of losing weight is desired by more than one-third of the world’s population and hence losing weight is the most popular resolution made all around the globe. More than weight, it’s all about being fit. So work towards that. It is easy to initiate a program consisting of physical activity and proper nutrition. These days there are plenty of programs. However, the difficult part is to find and choose the one that will provide consistent results while also being simple to work on and keep results positive for self.

2. Eat Healthier

In most cases, this is simply a continuation of the prior resolution. When we are surrounded by low-cost junk food options, adopting a healthier diet can be an extremely challenging task. On the other hand, you can gradually create healthy eating habits if you have determination and follow fundamental pointers. Letting go once a week is allowed. However, learn to keep emotional eating under control and be aware when it happens.

3. Enhance Concentration

Since the beginning of time, people have been looking for ways to enhance their ability to concentrate and think more clearly. Therefore, most ancient civilizations utilized some mix of mental exercise and herbal medicine to assist them in accomplishing this objective.

To improve our ability to concentrate and refine our mental talents, we can employ virtually anything, from modern apps to time-honoured meditation practices. If you follow through with this, you will be better able to regulate your mood, learn new things more quickly, and find solutions to issues more efficiently.

4. Quit Waiting Around

The most significant obstacle that prevents most people from achieving their objectives is the temptation to kick back, relax, and enjoy oneself rather than put in the effort required to achieve one’s objectives. Unfortunately, it is difficult to break the habit of procrastination once it has become ingrained, so you will need to put in a lot of effort if you want to rid yourself of this undesirable pattern.

Make a to-do list every day so that you know everything that needs to be completed. Then, stop procrastinating.

5. Get Acquainted with New Individuals

We usually end up remaining at home most of the time when we get stuck in a rut, which means we miss out on many intriguing opportunities to connect with new people and have fun. It would be best if you were not frightened to venture out into the world and make new connections because research shows that doing so is suitable for your mental health and professional prospects.

It is an exceptional commitment for the new year, but it may be challenging for shy people. When a friend invites you to go out with them one evening, immediately respond with “yes.” It is a fantastic way to break the ice and start talking to new people.

6. Be More Courteous

Always place strong emphasis on the maintenance of proper etiquette. They make it simpler to connect with others, help you avoid offending others, and guarantee that others will view you as an upstanding and trustworthy individual.

Therefore, it is essential to be aware of proper etiquette, deal with impolite people appropriately, and understand how to say “no” in a way that will not cause the other person offense. Saying NO is acceptable and say it when and where needed.

7. Build Your Confidence

When you exude self-assurance, other people will notice it, and it will be much simpler for you to take your thoughts seriously, ask people out on dates, and advance in your career. In addition, if you have a healthy dose of self-confidence, it will be much easier for you to lead an overall happy life.

Developing self-confidence requires engaging in constructive self-talk, emphasizing accomplishments, and viewing setbacks as learning experiences.

8. Face your Fears

Other admirable New Year’s resolutions may hide this particular point. Still, there are many issues that we desire to solve that are frequently brought on by fear and insecurity. It will help you eliminate your insecurities if you think of it as surviving and regulating your anxiety rather than conquering it.

9. Express Yourself 

Even though some of us are more logical than others, the vast majority of people still have at least a little bit of creative spark in them. An excellent method for relieving stress and keeping one’s mind fresh is to find some creative or artistic outlet through which one can express oneself. You’ll also be able to stay active and get fit if you participate in some of these activities. Therefore, write, craft, and create projects you can do yourself—whatever sets your spirit free.

10. Learn Self-Defense

It is a particular set of skills to possess if you can ensure your safety and the protection of the people you care about. However, it’s not all about palm strikes, and groyne kicks the whole time. It would help if you educated yourself on how to conduct yourself in public and recognize appropriate and inappropriate behaviour in others.

You have a lengthy list of recommendations, suggestions, and techniques to help you follow through on your favorable New Year’s resolutions and implement long-term changes. Start with one, then add another after you feel comfortable with the first. You may transform your life in an infinite number of positive ways, but you must first start.

“Saral hu Saadharn nhi” (Simplicity is not Ordinary). This phrase encapsulates her entire existence. A woman of few words, a daydreamer, who is certain that there is life beyond stars. An HR professional who began her writing journey when corona knocked on our doors. A Content Writer, Screenplay Writer, and published Author. She is die-hard romantic and that reflects in her quotes, poems and short stories and currently working on her first book. She enjoys cooking, dancing, singing, travelling, and is a huge Bollywood enthusiast. She is a wife, a mother and a friend you can most certainly rely on.

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8 New Year Skin Care Routine

/ Naveeta Shokeen / Leave a comment

Your skin can take a beating over the winter, and it may seem as though there is no way to protect it: Outside, where it is windy and cold, your skin becomes irked and raw, while indoors, where it is warm, moisture is drawn out of the air and from your skin.

Even the things that make winter so enjoyable, like spending time in front of a roaring fire, can cause your skin to become dry. According to research conducted at the University of Tennessee Medical Centre, a hot shower may help you feel warmer, but it also causes your skin to lose its natural oils.


The good news is that there are many strategies to battle the causes of dry skin and keep yourself wet and supple throughout the season, including some simple adjustments to your routine that you may do.

1. Use a Humidifier

When you are inside, a humidifier can help protect your skin from dry air by adding moisture back into the air and maintaining an appropriate humidity level. Your goal should be to keep an indoor humidity level of between 30 and 50 percent by using a humidifier throughout your entire home or in the rooms where you spend the most time. One of the possibilities is to activate it while you are sleeping overnight.

2. Avoid Taking Hot Showers

It can be tempting to turn up the heat, especially in the winter, but hot Water can strip your skin of its natural oils and make it more prone to drying out, cracking, and peeling. So instead, try to chill it at the water temperature to retain as much moisture as possible.

3. Moisturize When Your Skin Is Still Damp

After getting out of a shower that was not too hot or washing your face, applies your body oil or lotion before your skin has completely dried out. This contributes to the retention of more moisture.

4. Make sure you’re drinking enough Water

If you want your skin to appear its best this winter, you should drink enough Water because healthy skin comes from within. It will be easier to maintain soft and plump skin all over your body if you consume a lot of Water and reduce the amount of caffeine you consume.

You may also prevent your skin from feeling chronically dry by putting a portable humidifier on your nightstand table or at your desk at work. This will assist in putting crucial moisture back into the air and prevent your skin from drying.

5. Moisturize Your Lips

Because the skin on the lips is so much thinner and is continually exposed to the outdoors, winter can cause it to become exceedingly dry. Moreover, compared to the rest of our skin, which has approximately 16 cellular layers, the skin on our lips only has between three and five layers of cells, and unlike the rest of our skin, lips do not have oil glands that help keep them moist. As a result, it is of the utmost significance to look after them properly.

6. Apply Sunscreen — Even on Grey Winter Days

On sunny winter days, snow reflects the sun’s rays, increasing your exposure to UV radiation. Sunburns, skin cancer, and early signs of aging like wrinkles, leathery skin, and liver spots have all been related to UV radiation exposure.

Applying sunscreen in the sweltering winter months is just as crucial as in the summer, whether you’re out skiing, playing in the snow, or doing errands across a parking lot.

Also, don’t be misled by winter’s shorter, gloomier days. Clouds can block up to 80% of the sun’s damaging UV rays, although damage can still occur.
Apply a broad-spectrum sunscreen to all exposed regions of your body with an SPF of 30 or higher, water resistance, and moisturizing elements like lanolin or glycerin before going outside.

7. Wear Appropriate, Comfortable, No irritating Clothing

Textiles designed for cold conditions might make dry winter skin much worse. In addition, wool and other rough fabrics should not come into direct contact with your skin, as this can aggravate dry skin, causing it to become irritated and irritating.

Instead, wear thin layers produced from comfortable and breathable fabrics, such as cotton or silk, directly against your skin. After that, you should put on sweaters that are heavier and warmer.

Put on some gloves or mittens so that your hands will be protected from the chilly winter air. Try some leather gloves if the wool ones cause you too much discomfort.

8. Remember to Eat Right and Stay Hydrated

Expect only modest improvements, but it’s possible that hydrating your body from the inside out will positively affect your skin. If you want to avoid dryness, one of the best things you can do for your diet is to make sure you drink lots of fluids, especially Water, and keep yourself well-hydrated.

Your diet may also have a role; if you stay away from processed foods and sugars and instead focus on eating complete foods that are high in the vitamins, minerals, and fatty acids that your body needs, you’ll maintain a healthy body and skin.

Take care of yourself and your skin. Don’t forget to hydrate. 

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