Sunday 28 June 2020

10 Ways To Cope With Stress That Will Ease The Chaos In Your Life

Sharing is caring!  part Tweet Pin LinkedIn  520 sharesHow to cope with stress in your life.  No fact who you are, there are days that are leaving to test your limits.  For various of us, those date are far too frequent.  Finding healthy ways to cope with stress is critically important to living in a world that is increasingly designed to spike our cortisol levels.  And we need to do it without using alcohol, comfort food, or any other unhealthy shortcuts.  handling with pressure effectively must also go beyond the use of self-care “bandaids.  ”  It involves redesigning your lifestyle so that you are able to manage stress and become a less emotionally reactive person. It’s not an easy, quick-fix problem.  I’m on the path, but far from reaching optimal zen master status.  person still get under my skin and I don’t always manipulate it in the healthful way.  But I’m lightyears ahead of where I used to be.  Learning to cope with stress is an ongoing process.  

After 2.5 term of sobriety, I rarely reach myself thinking about alcohol when I’m stressed.  I HAVE however, been known to eat an entire pizza as a way of dealing with difficult feelings.  The internal response is the same.  Something horrible happens, my mind leaves into fight or flight mode.  Before I know it, I’ve scarfed down something I would not normally want to eat.  In my preliminary life, I would’ve drank an whole beverage of cider and chain smoked three cigarettes before coming up for air and processing what was going on.  Then I would’ve had several more until I was on another planet.  nonentity of those surviving methods are healthy.  So the challenge becomes how to cope with stress without resorting to unhealthy, quick fixes like drinking.  Why You Need A Plan To Cope With StressIf you don’t get a handle on your stress, it will get a handle on you.  This is especially true for people with a history of alcohol abuse and/or emotional eating.  The hint I’m going to provide you are all ways you can redirect energy you otherwise do not know what to do with.  These strategies will also improve your ability to handle stress in the long term.  Sound good?  knowledge Cortisol And What It Does To Your Body Let’s talk about what’s happening inside your body when you feel stressed.  

When something stressful concludes to you, it triggers the “fight or flight”  response.  Your mind releases the hormones adrenaline and cortisol. “  Adrenaline increases your heart rate, exalts your blood pressure and boosts energy supplies.  Cortisol, the main pressure hormone, increases sugars (glucose) in the bloodstream, improves your brain’s use of glucose and increases the availability of substances that repair tissues.  ”  Source: Mayo Clinic Once the discerned threat has passed (say, the lion has decided you aren’t worth its time), your body returns to normal.  The problem comes when the perceived threat lingers.  When we’re overwhelmed, our body is flooded with cortisol and our serotonin stores (happy chemicals) begin to deplete.  Our brains don’t like that and desperately need to return to a equal internal state.  Sometimes we get a little a desperate.  drink and Cortisol It’s logical why extreme anxiety and overwhelm would have us grasping for the quickest fix to make these feelings go away.  (Hellooooo happy hour!)  Your mind either desperately needs a dopamine boost or a way to opt out of the situation entirely.  
This is why squeezing your face with cookies feels good.  Sugar and alcohol both spike dopamine levels in the brain.  If you do not have healthy coping mechanisms for stress, you will be more inclined to use alcohol as a way to handle a very chaotic internal world.  The problem is it doesn’t work.  Unsurprisingly, constant sucking actually profits cortisol levels in your body.  It’s why you can wake up the next day gripped by anxiety and find yourself, over time, becoming more emotionally reactive to things that would not normally be a big deal.  What finds When Your Cortisol thing Are Too active Chronic stress is extremely detrimental to your emotional and physical wellbeing.  showing to The Mayo Clinic, overexposure to cortisol and other stress hormones increase your risk of dangerous health problems, including: Anxiety Depression  Digestive question Headaches Heart Disease Sleep Problems Weight earn (especially around the middle) Memory and concentration impairment true Blood Pressure Lowered immunity Increased inflammation in the body Decreased bone density Blood sugar imbalance  decline in muscle tissue  stifled thyroid function  extra Source:  use your health depends on it, I’m going to provide you with of things you can do to handle all that energy and maintain lower cortisol levels, none of which involve eating your weight in pizza, chain smoking, or finishing off a bottle of Jack.  wish to learn senior about pressure and the body?  stay out this book:  Why Zebras Don’t Get Ulcers by Robert Sapolsky diverting Your Energy To Cope With Stress  In the moment, when tension and anger strike, you have to seek a way to expel that energy to bring your cortisol levels back down.  It is extremely difficult to deal with your problems constructively with that amount of emotional energy surging through your body.  Because you are NOT leaving to usage wine or french fries to do this, you need healthful options to cope with stress.  Here are some person you include do  .  1. Start cleaning.  This is actually incredibly conventional in sobriety.  A place of newly rational people urge joke about having spotless homes in the early days.  I guess there are many meaning for this.  Keep in mind that the cleaning up will work for anyone, not just people struggling with alcohol addiction.  Okay, so why cleaning?  First, it’s a perfect activity to do when you do not want to think about anything.  Any time you do an activity that allows you to check out of your thoughts and maintain a singular focus, you’re engaging in mindfulness which is a special treat for a frazzled brain.  via GIPHYIf I’m particularly worked up, my cleaning may become frantic and that’s perfectly fine.  These are happy point to bid to clean some stubborn grout.  Without fail, I perceive better when I’m usable to stop and rejoin reality. I’ve exerted energy and given my brain a timeout which opens up space to handle the problem in a more clear-headed manner.  exploration proposes that cleaning has physical health benefits as well.  It gives people a sense of control over their environment and reduces cortisol levels, something desperately needed on days when you’re finding it difficult to cope with stress.  Even if you normally hate cleaning, you may feel differently when it becomes a useful way to get out of dealing with some bullshit long enough to clear your head.  
2. Work out.  This one is VERY easy to talk yourself out of so before you can negotiate with yourself, grab your sneakers and just go.  Moderate exercise is an incredible way to boost dopamine levels naturally and reduce stress.  move thick things.  Grunt.  Scream.  dip them on the floor.  jump on the treadmill or turn bike.  Whatever calls your name, get after it.  However, there is a thin phrase of caution.  Too much high intensity training can actually spike your cortisol levels so be mindful about how you train.  Whenever I usage the gym as a way to manipulate anxiety, I feel instantly better.  My internal world is back in balance and I’m better able to tackle whatever’s going on my external world. 

 I’ve heard anecdote of people in early sobriety who, out of nowhere, get the urge to run.  These are often society who don’  t even individual a couple of burning shoes.  They just know that their body needs to move immediately.  So they go.  They settle on whatever shoes are touching ample and they run until their brain says  , “okay, I perceive better now.  ”  If you have an persuade to go run or do some push ups or jumping jacks, just do it.  Your body is telling you something.  Eventually, employing use to cope with stress will become a habit.  Not only will you become a calmer, more balanced person, but you’ll also look good in a bathing suit.  Where’s the downside?  via GIPHY  
3. Hit things.  There was a time when kickboxing was my go-to outlet for getting out my aggression.  solemnity is hard because you have to figure out what to do with all those emotions you’ve been numbing for however long.  There are times when it feels like ALL of those feelings are flooding your brain at once.  People who survive from habitual stress are in a close position where they’ve got a lot of pent up “  stuff” that needs be dealt with.  So deal with it.  via GIPHY  Some date you’re just pissed off and need something to do with it.  If it consideration you, happen a boxing or kickboxing class.  bid a brave artistry class.  You have so many options!  Experiment until you find something that works and make it a priority.  Don’t allow resentment live in your body.  It fing eat you alive.  look efficacy of elevated cortisol levels above for a reminder.)  For moment When Your Brain Won’t Shut Up When you want to cope with stress that is making your brain buzz, you may wish to find elder cerebral activities to settle down.  Here are some suggestions to add to your list. 

 4. MeditateSeriously.  You need to start meditating.  Is there a better stroke for a exhausted brain?  I think not.  A two thousand and thirteen  study of the effects of meditation on cortisol levels found that after a four-day mindfulness program, participants’ cortisol levels were reduced by an average of 20%.  FOUR  .  DAYS.  That’s it!  admitting just ten minutes a day to practice some form of mindfulness can help you control stress, decrease anxiety, and improve cardiovascular health.  It’s also a practical knife to help peaceful you in the moment.  Meditation can help you maintain and lower cortisol levels in the long term.  With survived practice, you’ll find yourself poor emotionally reactive and better able to cope with pressure in your life.  The old you will start to melt away to reveal a more blissful, chilled out version of yourself.  The custom of meditation does not matter.  Choose something you’re comfortable with and commit to practicing it for a minimum of 10 minutes per day.  5. Watch something to take your mind off of things.  This isn’t helpful for box the wall” kind of mean days, but it’s good for the moments that make you want to cry and wallow.  It’s a way to hit the reset button.  If I’m having a particularly off day when I’m feeling worked up and can’t figure out why, I’ll watch a comedy special or an episode of RuPaul’s Drag Race.  Just one episode.  Netflix check easily turn into an harmful avoidance tool.  Don’t spree five hours of programming.  Take an hour, get your mind right, and then tackle whatever’s going on. 

 6. Find your flow.  apprehend me out.  drip is the state of being where you are so singularly combine and engaged in a task that you lose time.  It’s also called being in “the zone.  ”  Reading and writing are my go-to activities for when I need to do something with my brain.  You need to find yours.  Some folks accept up hobbies like painting or knitting to get into the state of flow.  Hobbies are our way of engaging in activities we enjoy so much that they enable us to forget about everything else for a moment.  Getting lost in a creative activity is a form of mindfulness.  fill accurate it’s constructive.  killing moment because you’  re failing Call of tax for seven hours is NOT what I’m referring to.  I’m telling you to get a CREATIVE hobby.  If watching a million episodes of HGTV has led you to want to go to a thrift store and rehab an old chair, now is the time to do it.  A effort in Western Australia demonstrated that people who spent  100+ hours per year on a artistic hobby had significantly better subjective health than those who expended  0-99 hours per year.  That’s a minimum of two hours per week.  Not a huge time investment, folks.  If you’re not actual what to do, think back to your obsolete diversion from youth.  What did you like to do before childhood admitted in the way  ?  If you used to love playing guitar, give it another go.  Keep an open mind.  There’  s an complete society of dudes on Twitter who have happened up knitting.  Do whatever you want. 

 7. Go outside.  I currently live in a desert province where the reasonable temp from May-October is a quelling 45C with a heat index of “I don’t even want to think about it”  .  SO if you live in a challenging climate, I totally get how this might be an issue.  HOWEVER, the majority of you do not and need to get your ass outside.  Taking walks in nature is scientifically proven to reduce anxiety and depression and improve overall mental health and physical wellbeing.  A two thousand and sixteen effort out of the UK revealed that individuals who participated in a  10-12 week nature intervention program caused “  A Dose Of Nature” reported a 69% increase in self-reported well being.  party undertaken in a variety of activities depending on the environment they lived in.  Some went for walks, some did more meditative activities in nature, while others worked on conservation and woodland maintenance.  Of the sixty-four party in the study, all of which had been formally diagnosed with gentle to critical depression and/or anxiety,  four concluded to continue the effort and two were capable to reduce their medications.  Members of the study ended up creating self-organized support groups to further the work.  It’s incredibly promising!  There’s a meaning people say,  “I want to get some air” when they’re feeling frazzled.  It’s actually restorative.  Ironically, I used to say this as an excuse to go chain smoke myself silly, but I digress.  Play The Long Game.  If all you’re doing is managing cortisol spikes in the moment, you’re not going to get the results you need to maintain long term wellbeing.  In addition to the “in the moment” things we do to handle stress, there are everyday things we can do to reduce cortisol levels in our body naturally.  dense tippler are gross shit at this.  We are.  It’s why getting cut off in traffic gets us so worked up that we think we need a beer as soon as we get home.  When I imagine back to all the person that made my blood boil during my drinking days, it is a wonder that I never keeled over from stress.  How you operate on a daily basis greatly impacts your cortisol levels.  Our question is that we are acclimatt to chemically boosting our dopamine and lowering our cortisol levels with alcohol.  Take that away and it’s easy to feel like a raging, emotionally unstable mess.  Those are the days the liquor store seems to call to us with blaring intensity.  One of the step we shut that part of our brains off is by teaching it new, better ways to deal with stress.  This involves naturally boosting our dopamine levels and repairing the damaged neural pathways that have left us completely unable to cope with life in a normal way.  In advantage to everything classified above, you also need to  :  

8. Get enough sleep.  Getting a solid 7-9 hours of sleep is one of the best things you can do for you mental and physical health, especially in those early days of sobriety.  Sleep disruptions and deprivation will cause your cortisol levels to spike which is why you may feel like you are especially sensitive on days after you didn’t get a good night’s rest.  Click the post below to get more information about good sleep hygiene. 

 9. Focus on your diet.  cooking and mood go hand in hand.  Did you know that 90% of our serotonin receptors are in the gut?  Sadly, the Western diet is overly reliant on processed and refined foods which wreak havoc on our guts.  The simplest person you check do to start healing your tummy is to eat full foods and avoid processed foods that are known to cause inflammation.  In addition to eating whole foods, you can try taking a high-quality probiotic .  A recent study has suggested that deficiencies in key nutrients like Omega-3 fatty acids, B-vitamins, Zinc, Magnesium, and Vitamin D can cause depressive symptoms.  In the similar study, party who strictly attached to the Mediterranean Diet showed a 30% reduced risk of developing depression.  The most conventional endorsement for dietary intervention to check depression and anxiety?  Fruit, vegetables, fiber, and fish.  A wonderful diet lonely urge not cure a mental illness, but it CAN improve symptoms and aid in a long term recovery and treatment plan.  If you want a lifestyle that is designed to help you better cope with stress, you need to clean up your diet.  

10. Avoid things that are likely to cause you stress.  It’s fabulous how addicted to the melodrama of ordinary life we can be.  If you, like millions of people, catch yourself constantly checking social media, you’re intentionally exposing yourself to a number of stressors.  These things are designed to keep you stressed and wanting more.  via GIPHY  If you feel like your world is spinning out of control, delete social media apps from your phone and allow yourself to exist solely in the real world for a while.  Beyond your digital world, you want to avoid engaging with folks who contribute to your stress.  I realize this isn’t always possible, but to the greatest extent you can (even if temporarily), put some distance between yourself and the people in your life who raise your blood pressure.  selling Your pressure From Here On Out Chances are you’  ve toppled into some beautiful horrible habits when it comes to stress management.  Whether it’s drinking to “  relax” and quiet the stress party in your brain, smoking, or eating to feel better, your job from now on is to change the way you cope with stress.  It’s not easy and some of these things will take a while to produce results.  Here’s what I can pledge you.  They fing all work.  If you consistently stab with them, you’ll catch yourself a scarce weeks or months from now thinking, “  Oh wow.  This usually would set me off but I could assistance lower now.  ”  It is one of the most liberating things you can do for yourself. 

13 ways to make Your Squeeze Pages Convert - squeeze page clickfunnels

So the question everyone seems to be asking is “How can I get my squeeze pages to convert at
unbelievable rates?” Here are 13 actions that you can take when constructing every landing page to
increase your conver sions.
1. The first question you must ask yourself is “who am I talking to?” Essentially this boils down to who
are they and what exactly do they want. However, the even bigger aspect involves using the appropriate
words and images to appeal to certain cu stomers that come into contact with your squeeze page.

2. The most common mistake that people make when it comes to crafting a squeeze page is believing
more is better. That belief would make sense if people would pay attention, read all the information,
and then act accordingly. Sadly, that is not the case. The overwhelming majority of people will see a
crowded page, become bored or anxious, and leave the page. KEEP IT SIMPLE and think about the
average person's attention span (3 seconds).

3. Split
test EVERYTHING. Use “Google website optimizer” and test it all ( graphics, opt in button,
fonts, your colors, headlines, etc... )

4. Remember everything should trickle down from the headline. So different font colors and sizes are
fine, but that headline shou ld be your one concrete focal point that immediately captures everyone's

5. Consistency is the key. Do not list information that could ever be perceived as being counterintuitive
to the point. For example, do not construct a headline that reads “The unbelievable benefits of weight
loss” and then include bullet points that focus on the benefits of exercise. Inconsistencies lead to
confusion, which leads to losing potential customers.

6. This might sound obvious, but make sure your sales page and
squeeze page are centered around one
another. In other words, do not have a sales page that informs readers about strategies to generate traffic
and then have a squeeze page that refers to internet marketing in general.

7. Be enticing and sell the benefi
ts. You are not selling a rack of ribs. You are selling the sweet and
zesty taste of the sauce, the tender meat that brings satisfaction to all, and the smell that fills up a room.

8. Disregard your personal opinion. You might think that you found the gre
atest headline, bullet points,
and color scheme, but in reality, it boils down to the central question (“what converts the best?”).

9. Think about that fold. Remember, your squeeze page is likely to extend past that fold, whi
ch divides
a computer screen into what people see without scrolling and the bottom that is accessible to those who
choose to scroll. The difference is that those who want to scroll should be the individuals who have not
made up their minds. So that means t he non scrollers should see the most important stuff (the headline,
bullets, and opt in form).

10. Tell them what needs to be done. Apparently, your visitors are looking for something. Why else
would they be on your squeeze page? Do not be long winded. S imply tell them what they are getting
and what they need to do.

11. Colors make a difference. It may be hard to believe, but distinct colors have been shown to convert more often than others; however, these colors vary based on your offers and audience. Smore often than others; however, these colors vary based on your offers and audience. So try some o try some different colors and test, test, test.different colors and test, test, test.
Note: Try introducing opposite colors from the color wheel to your page and see if that helps.

12. Radiate true characteristics. This means putting your contact information at the bottom of the page, dispdisplaying your logo, including concrete testimonials that sound great, and including how long you laying your logo, including concrete testimonials that sound great, and including how long you have been in business. Additionally, you can include any awards or certificates that show legitimacy. have been in business. Additionally, you can include any awards or certificates that show legitimacy. Remember, DO NOT clutter the page. 

13. Ask questions. The best squeeze page tactic is to simply ask questions that can be answered with a best squeeze page tactic is to simply ask questions that can be answered with a “yes” or a “no.” For example, “Would you like to lose 15 pounds?” Do you want to be loved by everyone? Would you like to look 5 years younger?” Just by being on your website teveryone? Would you like to look 5 years younger?” Just by being on your website they are in a sohey are in a so--called “yes frame of mind,” which essentially means introducing these types of questions almost called “yes frame of mind,” which essentially means introducing these types of questions almost guarantees they will choose to opt into your list.guarantees they will choose to opt into your list.

Sunday 14 June 2020

Step by step Git and GitHub Tutorial

GitHub for Windows :
GitHub for Mac :
Git for All Platforms : htp://

GITHB most used command:-

git pull origin branchname
git add .
git commit -m "changes"
git push origin branchname


$ git config --global "shashikant"

Sets the name you want attached to your commit transactions

$ git config --global "shashikant@gmailcom"

Sets the email you want attached to your commit transactions

$ git config --global color.ui auto

Enables helpful colorization of command line output


$ git init [project-name]

Creates a new local repository with the specified name

$ git clone [url]

Downloads a project and its entire version history


$ git status

Lists all new or modified files to be committed

$ git add [file]

Snapshots the file in preparation for versioning

$ git reset [file]

Unstages the file, but preserve its contents


$ git diff

Shows file differences not yet staged

$ git diff --staged

Shows file differences between staging and the last file version

$ git commit -m "[descriptive message]"

Records file snapshots permanently in version history


$ git log

Lists version history for the current branch

$ git log --follow [file]

Lists version history for a file, including renames

$ git diff [first-branch]...[second-branch]

Shows content differences between two branches

$ git show [commit]

Outputs metadata and content changes of the specific commit


$ git reset [commit]

Undoes all commits after [commit], preserve changes locally

$ git reset --hard [commit]

Discards all history and changes back to the specified commit


$ git stash

Temporarily stores all modified tracked files

$ git stash list

Lists all stashed changesets

$ git stash pop

Restores the most recently stashed files

$ git stash drop

Discards the most recently stashed changeset


$ git fetch [bookmark]

Downloads all history from the repository bookmark

$ git merge [bookmark]/[branch]

Combines bookmark’s branch into current local branch

$ git push [bookmark] [branch]

Uploads all local branch commits to GitHub

$ git pull [bookmark] [branch]

Downloads bookmark history and incorporates changes

Git Branch

$ git checkout -b hotfix

Creates a new branch with name hotfix from current branch.

$ git commit -a -m 'fixed the issue'

Commits the changes after making the required changes.

Git Merging

$ git checkout <base-branch>

$ git merge --no-ff hotfix

The --no-ff flag prevents git merge from executing a "fast-forward" if it detects that your current HEAD is an ancestor of the commit you're trying to merge.

$ git push origin <base-branch>

$ git branch -d hotfix

PR = Pull Request

●Every PR is a request from one branch to another for merging code.

●Once a pull request is opened, you can discuss and review the potential changes with collaborators and add follow-up commits before the changes are merged into the repository.

PR on Github

Every PR has a unique number and permanent URL.

How to create a PR

1.Go to Repo landing page on github.

2.Click the New Pull Request button.

3.On the compare changes screen,

a.Base branch = upstream branch

b.Head branch = your task/bug branch

4. Upon choosing the two branches you should be able to see the changes and review them.

How to create a PR

5. Upon personal review, you can decide to raise a PR by clicking the Create PR button.

6. Share the URL of the PR with your peers for peer review.

** You can select default branch on github, so that the base branch is always selected to development.

Create a PR

How to merge a PR

-Code review

-Manual Test.

-Run Automated Tests*

-Check for syntax and coding standards.

-Check for sanity of other components of the system.

-Merge with the base branch using --no-ff to preserve history.

1.Go to the PR URL.

2.You can click on any of the lines to give any feedback or request changes.

3.Upon satisfactory review, you can merge the PR using the git merge command.

4.Remember PR is just a github convention, you always merge branches and not PRs.

$> git checkout <base-branch>

$> git merge --no-ff <branch-in-PR>

$> git push origin <base-branch>

Git Tagging

●Like most VCSs, Git has the ability to tag specific points in history as being important.

●Typically people use this functionality to mark release points (v1.0, and so on).

Git Tagging

$ git tag

# list available tags

$ git tag -l "v1.8.5*"

# search for specific tags

$ git show <tag-name>

# shows the tag data of a specific tag

Types of Tags

1. Annotated Tags

$ git tag -a <tag-name> -m '<message>'

$ git tag -a v1.4 -m 'version 1.4'

# creates an annotated tag. It’s generally recommended that you create annotated tags.

2. Lightweight Tags

$ git tag <tag-name>

$ git tag v1.4-lw

# creates a lightweight tag

Sharing Tags & Checkout

$ git push origin <tag-name>

# By default, the git push command doesn’t transfer tags to remote servers. You will have to explicitly push tags to a shared server after you have created them.

$ git push origin --tags

# This will transfer all of your tags to the remote server that are not already there.