How To Overcome Depression

Depression is a prolong state of sadness and loss of desire to go about your daily activities. When it becomes chronic, it is a downward spiral of hopelessness without any sign of turning around.

Photo by Luis Andrés Villalón Vega on Unsplash

Offhand, these are some things which you could do to overcome depression:

1. Reflect and identify the cause of your depression.

2. Think of all the possible things that can be done to deal with the source of your depression.

3. Read up more on how to deal with your depression and consult with a trusted friend or mentor. Get professional help or medication, if need be.

4. Think long term that this depression will come to pass.

5. Meanwhile, take care of your health hygiene factors like getting enough sleep, doing physical exercises, staying hydrated, eating nutritious food and engaging in social activities that you are comfortable with.

Here is more for your refreshing from ChatGPT:

"Depression is a complex condition influenced by a combination of genetic, biological, environmental, and psychological factors. Here’s an overview of common causes of depression, practical steps to overcome it, and testimonies from sportspeople and celebrities.

Common Causes of Depression

A) Genetics: Family history can play a role in susceptibility to depression.

Practical Steps:

Genetic Counseling: Consult with a genetic counselor for understanding risk factors.

Regular Health Check-ups: Monitor mental health regularly, especially if there's a family history.

B) Stressful Life Events: Trauma, loss, or significant life changes can trigger depression.

Practical Steps:

Cognitive Behavioral Therapy (CBT): Engage in CBT to address negative thinking patterns.

Mindfulness and Stress Reduction: Practice mindfulness techniques like meditation or yoga.

C) Chronic Illness: Physical health issues can lead to depression.

Practical Steps:

Integrated Care: Work with healthcare providers to manage both physical and mental health.

Support Groups: Join groups for those dealing with chronic illness for emotional support.

D) Substance Abuse: Alcohol and drug misuse can contribute to or worsen depression.

Practical Steps:

Rehabilitation Programs: Seek help through detox and rehabilitation services.

Support Networks: Attend meetings like Alcoholics Anonymous or Narcotics Anonymous.

E) Hormonal Changes: Fluctuations in hormones (e.g., during pregnancy or menopause) can affect mood.

Practical Steps:

Consult Healthcare Providers: Discuss hormonal therapies or medications that may help.

Lifestyle Adjustments: Maintain a healthy diet and regular exercise to balance hormones.

Practical Solutions from Top Health Institutes

1. National Institute of Mental Health (NIMH):

- Emphasizes therapy (CBT, interpersonal therapy) and medication (antidepressants).

- Promotes lifestyle changes, including regular exercise and healthy sleep patterns.

2. American Psychological Association (APA):

- Recommends psychotherapy as a first line of treatment.

- Suggests stress management techniques and establishing a support network.

3. World Health Organization (WHO):

- Advocates for community support and education to reduce stigma.

- Encourages mental health literacy to recognize symptoms early.

4. Mayo Clinic:

- Offers a multi-faceted approach: medication, therapy, lifestyle changes.

- Suggests keeping a mood diary to identify triggers and patterns.

5. National Health Service (NHS, UK):

- Recommends guided self-help and talking therapies.

- Stresses the importance of maintaining social connections and healthy habits.

Testimonials from Sportspeople and Celebrities

Michael Phelps: The Olympic swimmer has openly discussed his struggles with depression and anxiety, advocating for therapy and medication. He emphasizes the importance of reaching out for help.

Serena Williams: The tennis star has shared her experiences with postpartum depression, highlighting therapy and a strong support system as key to her recovery.

Dwayne "The Rock" Johnson: Johnson has spoken about his battle with depression, crediting physical fitness and talking openly about his feelings as vital to his healing process.

Lady Gaga: The singer has been vocal about her mental health challenges, encouraging others to seek help and share their experiences, emphasizing the importance of community support.

Emma Stone: The actress has discussed her anxiety and panic attacks, highlighting therapy and mindfulness techniques as critical in managing her mental health.

Kevin Love: The NBA player has been open about his struggles with anxiety and depression, advocating for mental health awareness and sharing his experiences through essays and interviews.

Ariana Grande: After facing personal tragedies, Grande has talked about her mental health journey and the importance of therapy and self-care practices.

Chris Evans: The actor has shared his struggles with anxiety and depression, emphasizing the significance of seeking help and prioritizing mental health.

Ryan Reynolds: Reynolds has spoken candidly about his anxiety and depression, advocating for open discussions about mental health and the value of therapy.

Selena Gomez: The singer has discussed her battles with anxiety and depression, focusing on the importance of therapy, self-acceptance, and support from loved ones.

Conclusion

While depression can be caused by a myriad of factors, effective treatment often combines therapy, medication, and lifestyle changes. The testimonies from various celebrities highlight that overcoming depression is a personal journey and can inspire others to seek help and support."

Some more from resourceful ChatGPT:-

"Here are some uplifting and encouraging quotes for those dealing with depression:

“The darkest nights produce the brightest stars.” – Unknown

“This too shall pass.” – Persian Proverb

“You are not your thoughts. You are the awareness behind them.” – Eckhart Tolle

“Every day may not be good, but there is something good in every day.” – Alice Morse Earle

“The only way out of the darkness is to find the light within.” – Unknown

“Your present circumstances don’t determine where you can go; they merely determine where you start.” – Nido Qubein

“Healing takes time, and asking for help is a courageous step.” – Mariska Hargitay

“You don’t have to control your thoughts. You just have to stop letting them control you.” – Dan Millman

“The best way out is always through.” – Robert Frost

“You are stronger than you think, and you have the power to change your story.” – Unknown

These quotes can serve as reminders of hope and resilience during difficult times."

How To Have More Money

Money is not the root of all evil. It is the love of money which is the root of all evil. That is, when you crave for money even when the means of getting the money contravenes legislation and morality. 

Photo by Mathieu Turle on Unsplash

When there is money in your good hands, you can do a whole lot of good beyond meeting the needs of "myself and my family and loved ones". Think for a moment of the many within your community and, not to mention, the many in poor countries who could not even have a meal per day; maybe once in three days. For sure, you can deploy your excess money to many good causes that can change and redeem lives, and leave behind a lasting legacy and please God, our Creator.

The big picture of having more money is to look at your Inflow and Outflow of money. You can increase your Inflow with a better skillset through education and training which increase your market value as an employee, help you build a side hustle for passive income, or make your business more profitable.

The other component of the equation would be to reduce your Outflow as you become more cost-conscious and spend your money on only what are essentials and become savvy to scout for the best deals in advance. Make this a habit and you will benefit from your wise spendings.

Keep track of increasing your Inflow and decreasing your Outflow, concurrently, and make this a lifestyle. For immediate results, curb your spending and you will start to save and have more money. The money in your bank account will then earn interest as passive income.

As you have more savings, you could then have a pool of funds to use money to make money. Through continuous learning, you will then be able to select  suitable investment like stock, REIT, gold and real estate which would be like a cash cow for you to reap future financial returns.

Save and invest with many happy returns!

Click here for Wealth Accelerator Academy+Online coaching

Disclaimer Note: 
Caveat Emptor "Let the Buyer Beware" would apply for all investment and online purchases.

How To Become a Suitable Life Partner

The premise here is that when you are ready for marriage, potential candidates will show up. (Thinking of Kungfu Panda on Lao Tzu's quote: "When the student is ready the teacher will appear.")

Photo by LaShawn Dobbs on Unsplash

Preparation is key. You won't wanna fall in love all too soon when you are not prepared for the gamut of interdependence / chores /  responsibilities / new relationships that marriage entails (think lifestyle recalibration, house mortgage, household chores, bringing up children and the related finances, in-laws, new relatives, et cetera. It is not just going to be about the two of you.

Just a few things to highlight before we delve in:

1. If you are looking at falling in love with a foreigner, please do not jump in at first sight. Please check out the competition; you would not want to be in a shock when you find so many lookalikes in the home country of your special someone. Just saying so that you do your due diligence on this and harbour no regrets, thereafter.

2. If you are marrying the other person for wealth, then your marriage would be in jeopardy as riches may slide and fall.

3. If you are marrying the other person for beauty, then you are deluded that the elixir for eternal youthfulness is readily found.

4. The statistics of successful marriages is not on your side even with prenuptial agreement or contract.

5. Marry for love and all that it entails (think marriage vow and covenant relationship). If you can honour marriage in this way, then you a gem for marriage.

6. As the family is the basic building block for a society, community and nation it would require a rethink to mandate a marriage preparation course and certify the eligibility of a citizen for marriage. Pass the test, get your certificate and you can then go find a life partner to settle down with.

7. Marriage is ordained by God, our Creator. Truly include Him as the Third Person in your marriage, and you will have a solid and dependable stakeholder to help you along in your marriage.

Okay, let's now find out what are the suitable qualities of a life partner and how you can learn to become a suitable life partner with the following assistance from ChatGPT:-

"A happy and lasting marriage often hinges on several key qualities. Here’s a breakdown of those qualities along with examples of how they can be developed:

1. Communication

Quality: Open, honest communication fosters understanding and connection.

Development: Couples can practice active listening, where one partner speaks without interruption while the other listens and reflects back what they’ve heard. For example, setting aside time each week for a "check-in" can help discuss feelings and any issues.

2. Trust

Quality: Trust is foundational for a secure relationship.

Development: Building trust takes time and consistency. Couples can establish trust by being reliable—like showing up when promised or being honest about feelings. For instance, sharing insecurities and being vulnerable can deepen trust.

3. Respect

Quality: Valuing each other’s opinions, boundaries, and individuality is crucial.

Development: Couples can practice respect by regularly affirming each other’s strengths and appreciating differences. Simple acts, like asking for input on decisions or valuing personal time, can reinforce respect.

4. Conflict Resolution

Quality: The ability to resolve disagreements constructively is vital.

Development: Couples can learn techniques like “I-statements” (e.g., “I feel…” instead of “You never…”) to express feelings without blaming. They could also engage in role-playing to practice staying calm during disagreements.

5. Compromise

Quality: A willingness to find middle ground is essential for harmony.

Development: Couples can approach discussions with an open mind, listing out their priorities and finding solutions that incorporate both partners’ needs. For example, if one partner prefers quiet evenings and the other enjoys social outings, they might alternate plans weekly.

6. Quality Time

Quality: Spending intentional time together strengthens bonds.

Development: Couples can schedule regular date nights or shared activities, like cooking together or exploring new hobbies. This can be as simple as a weekend hike or a monthly movie night at home.

7. Affection

Quality: Physical and emotional affection fosters intimacy.

Development: Couples can make it a point to express affection through small gestures, like holding hands, hugging, or leaving sweet notes for each other. They can also discuss what types of affection resonate most with each partner.

8. Shared Goals and Values

Quality: Aligning on core values and future aspirations helps maintain unity.

Development: Couples can engage in discussions about their dreams and aspirations, creating a vision board together to visualize shared goals. Regularly revisiting these goals can help keep both partners aligned.

9. Support

Quality: Providing emotional and practical support is essential.

Development: Partners can practice being each other’s cheerleaders by celebrating achievements and being present during tough times. For example, attending events that are important to each other, like work presentations or family gatherings, can reinforce support.

10. Gratitude

Quality: Expressing appreciation can enhance positivity in the relationship.

Development: Couples can keep a gratitude journal, where they note things they appreciate about each other. Sharing these reflections regularly can foster a positive atmosphere.

By consciously working on these qualities, couples can strengthen their relationship and create a lasting, fulfilling marriage. It’s important to remember that growth is an ongoing process, and being willing to adapt and learn together is a significant part of the journey."

Thank you for reading Daily Refreshing.

Let's wrap this up with more inputs from ChatGPT:-

"Here are some witty and poignant quotes about happy and fulfilling marriages:

"A happy marriage is the union of two good forgivers." — Ruth Bell Graham

"Marriage is a relationship in which one person is always right and the other is the husband." — Unknown

"Love is not about how many days, months, or years you have been together. It’s all about how much you love each other every single day." — Unknown

"In marriage, it's not about finding someone you can live with; it's about finding someone you can't imagine living without." — Unknown

"Marriage is like a deck of cards. In the beginning, all you need is two hearts and a diamond. By the end, you’re looking for a club and a spade!" — Unknown

"The secret to a happy marriage remains a secret." — Henny Youngman

"A successful marriage requires falling in love many times, always with the same person." — Mignon McLaughlin

"Marriage: when dating goes too far." — Unknown

"The four most important words in any marriage: 'I’m sorry,' 'Forgive me,' 'You’re right,' and 'Let’s eat!'" — Unknown

"To get the full value of joy, you must have someone to divide it with." — Mark Twain

Feel free to use these quotes to inspire laughter and reflection in your journey together!"

Click here for Happy Couple Manual.

Finding Ways To Boost Your Brain Power

Won't it be great if you could find some effective ways to boost your brain power so that you could lead a more productive and successful life? 

Common remedies include getting a good night's sleep, doing physical exercises, listening to music, and ingesting brain food such as ginkgo supplements and walnut (which is shaped naturally like a brain for ease of reference).

Ginkgo DHA health supplement

Gleaning from ChatGPT, the following article is for your refreshing:-

Chocolate walnut cake

"Boosting brain power and enhancing productivity involves a combination of lifestyle changes, mental exercises, and effective habits. Here are some scientifically proven methods, along with practical examples and anecdotes to illustrate their impact.

1. Physical Exercise

Science: Regular physical activity increases blood flow to the brain and promotes the growth of new neurons, especially in the hippocampus, which is crucial for learning and memory.

Example: A study published in Psychological Science found that people who engage in regular aerobic exercise showed significant improvements in cognitive flexibility and working memory.

Anecdote: Oprah Winfrey often speaks about how her daily workouts not only improve her physical health but also clear her mind, leading to greater focus and creativity.

2. Healthy Diet

Science: A diet rich in antioxidants, healthy fats, vitamins, and minerals can enhance brain function. Foods like berries, fatty fish, nuts, and leafy greens have been linked to improved cognitive performance.

Example: The Mediterranean diet, which emphasizes these foods, has been associated with a lower risk of cognitive decline in older adults.

Quotation: “Let food be thy medicine and medicine be thy food.” – Hippocrates

3. Mindfulness and Meditation

Science: Mindfulness meditation has been shown to improve attention, focus, and emotional regulation. A meta-analysis published in Psychological Bulletin found that mindfulness practices significantly enhance cognitive flexibility and working memory.

Example: Employees at companies like Google practice mindfulness to improve focus and reduce stress, leading to better overall productivity.

Anecdote: Steve Jobs credited his practice of meditation with helping him focus and innovate throughout his career.

4. Adequate Sleep

Science: Sleep is essential for memory consolidation and cognitive function. Research shows that sleep deprivation negatively impacts decision-making and problem-solving skills.

Example: Studies have shown that individuals who get 7-9 hours of sleep perform better on cognitive tests compared to those who are sleep-deprived.

Quotation: “Sleep is the best meditation.” – Dalai Lama

5. Continuous Learning

Science: Engaging in lifelong learning and new experiences promotes neuroplasticity, the brain's ability to reorganize itself by forming new neural connections.

Example: Adult education programs and workshops have shown to enhance cognitive skills in participants, demonstrating that learning new skills (like a language or instrument) keeps the brain sharp.

Anecdote: Albert Einstein once said, “Intellectual growth should commence at birth and cease only at death,” emphasizing the importance of continual learning.

6. Social Connections

Science: Strong social networks can improve cognitive resilience and mental health. Engaging in meaningful conversations and social activities has been shown to protect against cognitive decline.

Example: Research from the Harvard Study of Adult Development highlighted that those with strong relationships were happier and had better health outcomes, which correlates with cognitive health.

Quotation: “The greatest discovery of my generation is that a human being can alter his life by altering his attitudes.” – William James

7. Stress Management

Science: Chronic stress negatively affects brain function and can lead to cognitive decline. Techniques such as deep breathing, yoga, and regular breaks can mitigate these effects.

Example: Companies that promote stress management programs report higher employee satisfaction and productivity levels.

Anecdote: Arianna Huffington emphasizes the importance of sleep and stress management in her work, advocating for a culture that prioritizes well-being for better performance.

8. Goal Setting and Planning

Science: Setting specific, measurable goals can improve motivation and performance. The SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) is a widely used framework.

Example: Research has shown that writing down goals significantly increases the likelihood of achieving them, with a study from Dominican University showing a 42% higher success rate for those who wrote down their goals.

Quotation: “Setting goals is the first step in turning the invisible into the visible.” – Tony Robbins

Conclusion

Incorporating these practices into your daily routine can significantly enhance cognitive skills and overall productivity. Small changes can lead to substantial results, and the journey of self-improvement is ongoing. As you implement these strategies, remember that consistency is key to unlocking your brain's full potential."

Click here for Boost Your Brainpower: Insights from Neuroscientist Dr. Wendy Suzuki | Who We Are EP24 

Click here for The Billionaire Brainwave.

Old Amoy Chendol

If you were a dessert vendor, conventional wisdom would guide you to sell a variety of products so that your customers can pick and choose. And, if you sell cendol or chendol, you would be well aware that just about every other dessert stallholders would be selling it.

To digress for the benefit of our readers who are unacquainted with chendol, Wikipedia describes it like this:-

"Cendol /ˈtʃɛndɒl/ is an iced sweet dessert that contains droplets of pandan-flavoured green rice flour jelly, coconut milk and palm sugar syrup. It is commonly found in Southeast Asia and is popular in Indonesia, Malaysia, Brunei, Cambodia, East Timor, Laos, Vietnam, Thailand, Singapore, Philippines, and Myanmar. Next to the green jelly, additional toppings might be added, including diced jackfruit, sweetened red azuki beans, or durian."

Old Amoy Chendol is a single-dish dessert stall which has been delighting its customers in Singapore.

This is a testament to the quality of its product offering which you can enjoy at Chinatown Complex Market and Food Centre. Business is so good that there are two separate stalls at this food centre.

Click here for Chendol From Scratch | Old Amoy Chendol

Have You Found the Formula for Happiness?

With the help of Artificial Intelligence (AI) tools such as ChatGPT, you could well find the formula for happiness by providing a few prompts and obtain an inspiring result such as the following article for your refreshing:

Photo by Bangun Stock Production on Unsplash

"Imagine if happiness had a formula, it might look something like this:

H = (P + E) * T + (S + A) - R

Where:

P is for Purpose: Finding meaning in what you do.

E is for Enjoyment: Savoring the small joys and pleasures in life.

T is for Time: Investing in relationships and experiences.

S is for Self-Acceptance: Embracing who you are and who you’re becoming.

A is for Adventure: Stepping out of your comfort zone and exploring new horizons.

R is for Regret: Minimizing past regrets and letting go of what doesn’t serve you.

So, the formula reads:

Happiness = (Purpose + Enjoyment) * Time + (Self-Acceptance + Adventure) - Regret

The key is to remember that happiness is an ongoing equation, not a final result. Keep adjusting the variables and enjoying the process of discovery!

Here are real-life examples and quotations for each component of the happiness formula:

Purpose (P)

Example: Malala Yousafzai, a Pakistani education activist, found her purpose in advocating for girls' education. Despite facing extreme adversity, her sense of purpose drove her to become a global symbol for educational rights.

Quotation: "One child, one teacher, one pen, and one book can change the world." — Malala Yousafzai

Enjoyment (E)

Example: Renowned chef Julia Child found immense enjoyment in cooking and sharing her passion with others through her television shows and cookbooks, bringing joy to countless people.

Quotation: "Find something you're passionate about and keep tremendously interested in it." — Julia Child

Time (T)

Example: Steve Jobs emphasized the importance of spending time on what truly matters. His focus on innovation and his dedication to Apple's mission exemplified his investment in meaningful work.

Quotation: "Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work." — Steve Jobs

Self-Acceptance (S)

Example: Oprah Winfrey has openly shared her journey toward self-acceptance and self-love. Her story of overcoming personal challenges and embracing her true self has inspired many.

Quotation: "You are responsible for your life. You can't keep blaming somebody else for your dysfunction. Life is really about moving on." — Oprah Winfrey

Adventure (A)

Example: Bear Grylls, the survival expert and adventurer, has made a career out of seeking new experiences and pushing his limits. His adventurous spirit has brought him joy and fulfillment.

Quotation: "The biggest adventure you can take is to live the life of your dreams." — Oprah Winfrey

Regret (R)

Example: Author and philosopher Bronnie Ware has written about the regrets of the dying, emphasizing the importance of living authentically and addressing regrets while we can.

Quotation: "The greatest regret of the dying is not living a life true to oneself." — Bronnie Ware

By integrating these components thoughtfully into your life, you can better navigate the equation of happiness and enjoy a more fulfilling journey."

Click here Master the Perfect ChatGPT Prompt Formula (in just 8 minutes)!

Click here for The Happiness  Equation: Joy and Fulfillment. 

Changi Beach Park and Changi Bay

Changi Beach Park has much to offer if you are looking for some sun, sea and sand, and it is a just stone's throw away from Changi Village Hawker Centre which was covered in the blog post before this.

Click here for Changi Beach Park.

At this beach you could have activities such as a picnicking, let the children storm the playground, swimming, paddle boarding, kayaking, barbecuing, cycling, fishing and spotting jet planes overhead.

Before heading to the beach, you could pick up some necessary stuffs like bottled drinks, titbits, ground sheets, portable chairs, hats, fishing rods and et cetera from the nearby shops at Changi Village.

Then cross over the blue-and-white bridge to your playground by the sea for an enjoyable time.

Occasionally, you might get to see an ocean-going vessel traversing by, apart  from the usual smaller vessels.

As for airplanes spotting, you will have a field day as they descend in a frequent succession to land at Changi International Airport.

If you are into cycling, you could rent a bike to cycle from here to Changi Bay Park Connector (and beyond onto other park connectors) while enjoying the seaside view.

Changi Bay Point

 

If you are an avid angler, then Changi Beach and Changi Bay would hold rewarding hauls for you.

Click here for Jeju Island Feels at Changi Bay Point: Guide to Coastal Walk, Changi Bay Park, Cycling and Sea Views.