Meet The Author

I'I'm Faizan Rauf, An 18 years old blogger Currently living in Toba Tek Singh, Pakistan. I'I'm a Skilled Blogger, medical specialist and Loves to write about health issues.

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5 Tips to Improved Health and Wellness

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There are various ways you may choose to take to improve your health and wellness. There are small things that you may do as they are easy to fit in your daily routine. A few minutes of your time is good enough for you to make a difference in your health.
Here are five tips that you may start to include in your daily activities of which will become a habit or a permanent part of your lifestyle.

De-stressing

It has been recommended by health professionals that for us to de-stress, proper breathing, meditation, and daily exercise are best practices. However, very simple activities like reading a book or listen to relaxing music can already help with de-stressing. De-stressing is important because stress unrelieved for a long time can cause illness like a migraine, ulcer, depression, heart problems, stroke and more.
With exercising, there is no need to do strenuous workouts and stay for an hour or more. 20 – 30 minutes of exercise daily, like simply walking, is already good enough relieve stress. If you really are a busy person, take a few moments and try to do slow and deep breaths. Relaxation comes in when you start to breathe slowly.
Doing this may help improve the function of your immune system. This can also decrease your heart rate whenever your body is at rest. Whenever we have low heart rates during rest, our bodies’ condition becomes better.

Outside the Box De-stressing

Believe it or not, a cannabis website called BareLeaf goes so far as to suggest that the de-stressing benefits of weed actually far outweigh any health concerns. We will let you be the judge of that one!

Retire to Bed Early

Most people nowadays, due to various reasons like career, hobbies and unnecessary activities, do not sleep with the right hours. Lack of sleep can increase the chances of having a stroke or heart attack. Setting a fixed time to sleep and wake up can really help for you to make sure that you get to sleep at least 7 hours a day.

Correct Your Body Posture

The next tip is to try to correct your body posture as this can help relax your body more. Whenever you are at work, sitting on your desk or when you are walking, make sure that you are cautious of how your back is positioned. Check whether your back is straight and make sure legs are not crossed. Initially, you may feel uncomfortable and awkward but once it becomes a habit, this will greatly benefit, not only your health but as well as your self-confidence.
Correcting your body posture decreases the risks of having back pain which is one of the most common problems in the US. If you work long hours in front of a computer, correct body posture is very beneficial as this can help you avoid eye strain, a strain on the back and the neck.

Dietary Alternatives

For healthier options, choose to eat whole grain instead of eating white rice, pasta, and white bread. Avoid using the skin of the chicken and choose lean beef and pork for cooking. Avoid drinks that are filled with sugar like powdered juice and sodas. Also, eat junk foods and sweets, minimally. When hungry in between meals, opt for healthy snacks like carrots or a piece of fruit. When eating, always opt for the greens
Green and leafy vegetables must always be a part of your diet as it is filled with fiber and has water which makes you full without taking extra fat and calories.

Take the Stairs

You must get those legs moving. So, whenever you are in the mall, avoid using escalators and elevators but instead use the stairs. Doing so will help your lungs to exercise and your blood pumping.
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Top 10 Things We Should Do to Improve Your Mental Health

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A healthy person comprises both mental and physical health. Now a day due to certain calamitous conditions and hectic routine of life, a person experiences mental health issues which can be avoided with certain changes in living style. We should take care of our mental health as we do of our physical health.
We are going to examine at some simple things that you can do to keep positive mental health. In making these things daily and often, you’ll be able to decrease stress levels and the chances of developing a mental health problem as like depression or anxiety. Before we start, if you doubt you are suffering from a mental health disease and haven’t previously talked about it, we recommend you discuss with your doctor.
10 practical suggestions are given below which can do magic and have a significant on your health.

1-Accept and Value Yourself:

Do not consider yourself inferior. Always try to value yourself.no one is perfect in this world. Everyone has his way of doing things with positive and negative points. Everyone comes from different socio-political background and has different thinking pattern. Do not compare yourself with others. Always be satisfied with what you have.

2-Keep Fit and Active:

Daily walk can diametrically change your life and can have positive effect on mental health. Try to do regular exercise to make yourself mentally fit.

3-Eat well:

It is rightly said that healthy and good food always proves to be very fruitful for health. Food with full of nutrients always makes you feel energetic and passionate. Always go for a balanced diet to keep yourself healthy.

4-Drink Sensibly:

Drinking too much can be dangerous for health. As It is said, “excess in everything is bad.” Always try to adopt a balanced approach while doing any sort of work.

5-Quiet your Mind:

 For calmness of mind, go to a place where you can sit peacefully and meditate on appeasing your mind. With the simple formula, you will experience a great change in your mental as well as physical health.

6-Don’t Hide Away:

Always try to socialize with the people because it saves you from getting frustrated and prevents you from getting involved in bad activities. Join health gathering and sports club to channelize your energy positively.

7-Set Realistic Goals:

Be realistic in choosing your goals because this thing never makes you disappointed. Going for achievable goals always keeps you motivated and saves you from being dissatisfied.

8-keep in Touch with Friend and Family:

In this age of materialism, we have no time to stay with our family and friends. The absence of this kind of gatherings makes us dull. To avoid being occupied with negative feelings, we should enjoy the company of our family and friends.

9-Take Time for Yourself:

 If you are always obsessed with the idea of work, you will get disturbed in the days to come. Take some time to relax. Enjoy every moment of life to keep yourself healthy. Aristotle says, “Happiness is the highest good.” 

10-Don’t be Hesitant to ask for Help:

 Don’t feel hesitation for asking help because man is not perfect. He is always dependent on someone to fulfill his needs from cradle to grave. So, always be supportive and seek support from others.  
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7 Tips for Getting Started With Mindfulness (Without Meditating)

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Another publicity word nowadays? Care. In case you're installed this care train — amazing! This post will give you an update on care devices to use in your training. Be that as it may, in case despite everything you're befuddled and incredulous about care, you're in the perfect spot. Thinking about whether it's conceivable to rehearse care without ruminating? You're unquestionably in the opportune spot!

In this post we'll cover:

1. What is care? 

2. For what reason does care make a difference?

3. Seven different ways to rehearse care that do exclude contemplation.

What is care? 

Care is simply the act of staying alert and surroundings from a non-judgmental perspective.

That last piece — non-judgmental — is essential. It's anything but difficult to slip into a negative viewpoint, continually reprimanding, particularly ourselves.

Care is the inverse of autopilot, desensitizing, evasion and skepticism. To say it basically, care is the act of taking note. Having our mind "full" of our present involvement. Being as present as conceivable in the without a moment's hesitation, as opposed to moving into concentrating on the past, future or the somewhere else.

Think about your consideration or center like the light emission spotlight; care is about how and where we pillar that light.

My adventure with care. 

Reality: kids have been my most noteworthy instructors of care and being available.

For about a year, I functioned as a babysitter for a young man who was 9 months old when we met. His folks needed him to get outside consistently (regardless of what Chicago climate we confronted) and I obliged, realizing it was better for the two of us.

At first, amid our time outside, I would stroll with earnestness. I'm not actually beyond any doubt why. We had no place to be, and when you're dealing with a baby, the time can in some cases move meticulously moderate. Furthermore, he was figuring out how to walk and giving him a chance to walk constrained us to back off. So I at last yielded to the procedure, figured out how to back off, which thusly enabled me to be progressively careful.

As we lackadaisical walked, he'd need to take a gander at each seemingly insignificant detail on the ground and in the sky. A little rock on the walkway? The most entrancing disclosure. A leaf? Deserving of serious perception. So we did! When I at last inclined toward that procedure, I understood these ordinary things really can be interesting in case you're taking a gander at them from an open, tyke like viewpoint.

Dealing with that young man, I figured out how to turn out to be completely grounded at the time. I turned out to be progressively attentive of the at this very moment of my general surroundings. Not my telephone. Not the television. Not my considerations, even. Just him. Also, me. What's more, whatever we found en route.

I'd later discover that among psychological well-being specialists, care has turned into a prominent apparatus. Research keeps on appearing's a standout amongst the best pressure decrease and unwinding advancing apparatuses. Horrendous pressure regularly disengages us from our physical experience, and care reconnects our psyches and bodies.

Past injury recuperation, care causes us associate further with our lives and appreciate the ordinary. Additionally, care can help reduce uneasiness and lift our temperament and in general prosperity.

Approaches to rehearse care other than reflection. 

How about we survey the foundation of care: seeing (with all detects) and being non-judgmental (not attempting to change or disgrace).

Care is regularly rehearsed as contemplation. Contemplation can appear to be exclusive or honestly just excessively troublesome or unlikely for regular daily existence. There are approaches to rehearse care without straight contemplation! Fortunately, there are still approaches to develop in care in the things we as of now do every day.

1. Careful strolling. 

Careful strolls are for babysitters and two-year-olds, however for anybody! Everything necessary is strolling, in a perfect world outside. No telephone. I recommend attempting without music or sound, also. Simply walk. Focus on your environment. Take a stab at rearranging through every one of your five detects, noticing what you experience through that sense: I feel the chill breeze on my cheek. I smell the new soil from a neighbor's patio nursery (or the gross rubbish). I hear the vehicle entryways opening and shutting, the alarms out yonder. I feel the solidness of the walkway under each progression. I see my pulse expanding. I feel how my coat makes a wash sensation with every development. Simply take note. This seeing may normally prompt gratefulness, yet not generally, which is OK.

2. Careful eating. 

A considerable lot of us eat our dinners in autopilot mode as opposed to taking them in as a full-body understanding. How frequently I simply scarf down a granola bar in the vehicle and call it breakfast. What's more, that is fine and justifiable, yet careful eating is an approach to turn out to be increasingly present (and it's likewise useful for our prosperity). I don't mean as a weight reduction approach, however as an approach to be increasingly mindful and mooring that attention to something we do constantly: eating.

As opposed to a rushed supper, rather have a go at requiring some serious energy getting ready and appreciating your nourishment (regardless of how basic or unexciting). Backing off to see each nibble can be a training in care.

3. Body check. 

Care isn't just about monitoring what's happening around us; It's likewise about monitoring what's happening inside us. A body examine is a basic method to work on fortifying this ability of seeing our inside experience.

To do this, envision you are taking the electric lamp of your goal and gradually waving it over each muscle and part of your body. Take a brief reprieve on each part and registration, seeing how that piece of your body feels. Is there pressure, hurt, torment, delicacy, feeling, etc?

For an increasingly point by point guidance or manual for training a body examine, look at this one. On the off chance that you need to accomplish something significantly more, here is a 45-minute body filter.

4. Care customs. 

The most straightforward approach to include new propensities into your routine is to grapple them to another propensity or custom you as of now do easily and consistency. Care rehearses are no exemption.

Consider pausing for a moment to carefully check in with yourself when you do another daily practice. It very well may be something as basic as when you wash your hands subsequent to utilizing the bathroom, brush your teeth in the first part of the day or showering. Any of these propensities can be changed into a care custom by moving your concentration and consideration.

Take showering for instance: what might it be want to invest that energy reconnecting with your body and faculties, seeing how your skin feels, keeping an eye on any soreness or firmness?

Two guideposts to consider to reconnect with the without further ado: 

"I'm seeing… "

Notice every one of your faculties. 

For instance, at whatever point I was before a mirror, I utilized that as a chance to focus on my inward state. I even kept a little mirror around my work area at work. As an advisor, it's anything but difficult to escape into your customer's needs and world, so I utilized the mirror to recall myself. Something about observing myself physically, in the tissue (dark circles, pimples and all), helped me remain present (and mindful of my needs).

5. Continuous flow journaling. 

Some of the time, we aren't mindful of the considerable number of considerations that experience our brains. Journaling in the "continuous flow" style can help us reconnect with and see these musings. To do this, set a period for 1, 3, 5 or 10 minutes (whatever appears to be ideal to you, I propose beginning little first). Snatch a pen and paper of your inclination, and compose whatever strikes a chord for that timeframe. The main "rule" is that you don't alter your contemplations. You let your brain meander and note whatever comes up.

On the off chance that customary composing doesn't function admirably to catch these contemplations, take a stab at composing on a PC, writing, writing words (this isn't English class, no sentence structure rules apply) or utilizing different charts or illustrations.

It's critical to endeavor to retain judgment for whatever comes up amid this time. The reason for existing is to see, focus and acknowledge whatever it might be. You can make any required move later.

This training can be particularly useful for quieting hustling or on edge considerations, sorting out your contemplations, or in case you're feeling overpowered.

6. Establishing procedures.

Establishing is another trendy expression like care and being available. "Establishing" places specific accentuation on interfacing with our physical environment (even an association with the physical ground beneath us). "Establishing" likewise centers around interfacing profoundly with ourselves. Establishing is additionally utilized remedially for individuals who experience separation, flashbacks, mellow/discontinuous psychosis or elevated tension.

Establishing methods can likewise for the most part help us practice care. There are in this way, such huge numbers of various kinds of establishing procedures to utilize, yet here is a straightforward one that is incredible for all ages. It's generally rehearsed by specialists, to such an extent that I don't know where it began. It's known as the 5-4-3-2-1 technique (or something like that). To attempt it, take a brief reprieve, and after that take note:

Five things you see. 

Four things you feel (the pad underneath you, surface of your shirt, the temperature of the air, etc). 

Three things you hear. 

Two things you smell.

One thing you taste (yet frankly, this can be difficult to perceive, you can likewise simply envision your most loved taste).

Take a couple of full breaths to wrap up. 

A considerably more straightforward form is the thing that I call my "Not-I-Spy I-Spy diversion." To play, pick one shading, at that point take a gander at your environment and notice (either quietly or so anyone might hear) every one of the things of that shading you can see around you. When you have completed that shading, proceed onward to another shading. I play this regularly with children to enable them to come back to a condition of quiet, and I ordinarily given them a chance to pick the shading and we alternate. In any case, I additionally show them how to "play" independent from anyone else.

7. Careful driving. 

Driving is another movement amid which it very well may be anything but difficult to daydream. Be that as it may, it can likewise be an opportunity to work on being increasingly careful. This can be an incredible time to ask �
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5 Easy Tips for Getting Through a Bad Mental Health Day

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Mine begins with a night of eager rest and when I hit the nap catch, I know precisely what lies coming up for the day ahead. I don't have the vitality to move from my bed, not to mention consider errands or work. The smallest things cause me to begin sobbing uncontrollably or abandon me disturbed the remainder of the day. There is by all accounts no closure to a terrible psychological well-being day.

No one needs to be in that dim spot — where your mind meanders to dull pictures or your contemplations are dashing. You need to twist up in a ball under a sofa-bed, perhaps marathon watch a show on the TV. Perhaps you spent the whole night hurling and turning. It feels like you're suffocating and there is no life coat to spare you. Morning comes and you sense that you're floating as the day progressed, time hauling by.

The littlest assignments can feel mind-desensitizing and difficult. Adapting can feel requesting, however everybody has the right to feel sound and more joyful. The following are five hints to attempt when you are having a troublesome time dealing with yourself on nowadays:

1. The hour rule. 

A few mornings, I think that its hard to get up; I lie still and even turned out to be spacey. On nowadays, I pursue the "hour rule." I spend close to an hour in the wake of awakening, looking through my telephone or viewing YouTube recordings. This not just gives me the time I have to adapt to my present state yet additionally enables additional opportunity to wake up if need be.

2. Realize when to leave. 

This one is simpler said than done, however is as yet imperative. On days in which I am battling, taking care of unpleasant circumstances turns out to be an excessive amount to deal with. With my tension, the best thing I can do is expel myself from the condition.

3. Hydrate and bite. 

It very well may be hard to recall the most fundamental human needs on your most troublesome days. In some cases, there is not really any vitality for the most unremarkable undertakings. Just taking a beverage of water or eating a couple of saltines is superior to nothing.

4. Air pocket time. 

As I said already, those day by day assignments appear to be incredibly repetitive with no vitality. When I am battling, I experience issues staying with a shower normal, going a couple of days without a shower. I don't have the solidarity to remain there and clean. I have discovered air pocket showers are the most effortless route for me to get spotless without taking all my vitality.

5. Simply relax. 

In the expressions of the melody "2 a.m. (Inhale)," simply relax. This may appear senseless counsel, yet once in a while we need this delicate update. At the point when uneasiness is high and the trouble is overpowering, take a full breath in for five seconds. Hold for a short minute and discharge for seven to eight seconds. I rehash this as regularly as required, helping ground myself all through the day(s).

I know how troublesome adapting to those troublesome minutes can be. On those days, while everything feels overwhelming, simply realize you are not the only one. It is OK to not be OK for some time, however you genuinely merit all the joy on the planet.
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How Growing Up Without a Sense of Identity Affects My Mental Health

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Growing up without a feeling of a character, a history, a past. 

It happens to a significant number of us — those of us who don't know both of our organic guardians, those of us embraced, those of us relinquished to the framework. We have nobody to ask, no photos to see, no family tree, and here and there don't racially look like the families we experienced childhood in. A few of us grow up skipping around from spot to put, home to home, such huge numbers of countenances, such huge numbers of hues, all without history — simply like us.

Growing up without a feeling of self. It is the thing that happens when your family ancestry closes at you. You don't have anything that "molded you." You have nothing to gloat about, proudly going back ages. The sum total of what you have is that unusual appearance in the reflection of an individual you don't have the foggiest idea, without a history. A few of us know in any event the nation of our birthplace, and others have definitely no clue why they look the manner in which they do and how they came to be the unidentifiable blend they are.

We are a subculture of individuals without a nation to call our own, without a people to call family, and without roots to think back on proudly. A few of us attempt to relate to one another and team up as this unremarkable anonymous sub-classification of overlooked and relinquished. A few of us mind our own business and discreetly long to something more than the individuals who do gather would ever give us.

We originate from every single distinctive foundation and circumstances, some lucky, numerous not. Numerous with passionate and mental outcomes of our introduction to the world. Profound situated trust issues, deserting issues, holding issues, some with extreme devouring unstable inclinations or the contrary range — unfit to process feeling, appearing to be cold and coldblooded. Our outset, youth and youthfulness now and again a transient state. Not much, no connections to keep, whatever little bonds that framed torn far from us as we are proceeded onward to our next home or goal.

The feeling of edginess to be adored and acknowledged leads a considerable lot of us into relationship elements that eventually abandon us much more broken than when we entered, or we need to be cherished and acknowledged however then the inborn dread of relinquishment drives us to self-harm or to work ourselves out of adoration.

We are the whole way across the range of "harmed merchandise," needing to be comprehended when despite everything we don't exactly get ourselves or precisely why we are how we are.

The gathering of occurrences of marking off the "n/an" and "obscure" boxes for hereditary and family wellbeing history.

The formality in getting things like identifications in the event that we were embraced from another nation.

The dread of expelling for the scarcest issue, however a large number of us have been naturalized natives since earliest stages.

The steady addressing of whether our introduction to the world guardians consider us much as we consider them. Do we have kin? Nieces? Nephews? Are our grandparents living? Who thinks about us or would we say we are the dearly held secret? Whose nose do I have? Who did I acquire my eyes from? Is my identity like that of a relative? What might my life have been similar to had I not been surrendered/relinquished/taken? What might I had been similar to had I experienced childhood in my nation of root?

The whirling vortex of inquiries that never stop in the backs of our brains. 

On the off chance that we have practically no feeling of personality, how would we discover our feeling of direction? Will we be lost perpetually in the obscurity of our circumstance? The truth will surface eventually, yet simply realize that in the event that you can relate, you're not the only one.
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When Gaslighting Abuse Happens in What You Think Is a Healthy Relationship

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Once in a while in sentimental connections, individuals don't intend to be oppressive to each other. It doesn't generally begin that way. Nonetheless, maybe as a result of the injury they've suffered and the scars they've gained, misuse occurs. How about we take a gander at a case of a couple quarreling over unfaithfulness.

Accomplice A: "You aren't who I thought you were. I can't trust you believe I'm undermining you. For what reason don't you confide in me?"

Accomplice B: "I do confide in you! It's simply that this number is calling all of you the time, and they sent you a content that said 'I cherish you, darling.' What's going on?"

Accomplice An: "It was a wrong number! You're blowing up. It's constantly about you. You don't see how much this damages me. It resembles you don't love me. Our relationship is nothing on the off chance that you can't trust me."

Accomplice B: "On the off chance that it was a wrong number, for what reason does it continue occurring? For what reason did you message back? I've seen it come up a great deal… I adore you. It doesn't bode well."

Accomplice An: "I don't have a clue. It's most likely a stalker! You're influencing it to up. It resembles I don't have any acquaintance with you any longer. I can't take this for any longer. You're fortunate that I remain with you. You're totally crazy. Do you confide in me or not?"

Accomplice B: "Fine… I confide in you. I'm heartbroken. I cherish you."

Accomplice An: "I cherish you, as well, darling. Try not to bring it up once more. I'm tired of being blamed for something I'm not doing. You will crush our relationship."

Was Partner A conning?

What's going on in this contradiction between two individuals in a sentimental relationship? The two accomplices are suspicious of one another and Partner B has motivation to trust that Partner An isn't being devoted to them. There's no real way to know whether Partner B was (truth be told) undermining Partner An except if they chose to reveal that data. Connections are based on trust, and in the event that Partner A doesn't confide in Partner B, at that point the relationship doesn't appear to be solid. What else is going on here? Accomplice An is intentionally endeavoring to make Partner B question their view of the real world, their confidence, and conceivably their mental soundness. Accomplice A tells their accomplice that they are blowing up, they're excessively touchy and is attempting to remorseful fit their darling for not confiding in them. Accomplice An is utilizing a control strategy called "gaslighting misuse."

What is Gaslighting Abuse? 

Gaslighting is an extreme type of enthusiastic and mental maltreatment. It is an example of control that makes an individual inquiry their rational soundness. It can exist in any relationship; not only a sentimental one. Gaslighting can happen in a sentimental relationship, a fellowship, in the working environment, from guardians or other relatives, etc.

You can't see the scars of psychological mistreatment 

A standout amongst the most irritating pieces of passionate and mental maltreatment is that you can't see the scars. Gaslighting is extreme and the mental impacts of this maltreatment can be serious. Regardless of whether you left the circumstance quite a while in the past, the effect of the maltreatment could keep going long haul in the event that it isn't tended to. Misuse isn't right. Nobody has the right to hurt. In the event that you are the casualty of gaslighting or trust that you may be, it is basic to look for assistance from a psychological wellness proficient. An authorized advocate or specialist can enable you to work through your sentiments and encounters. Regardless of whether you're working with an online advisor or somebody in your neighborhood, fundamental to open up about how this is affecting you. Having somebody to converse with improves things significantly, so don't be reluctant to request help.

Getting help 

It's difficult to request help when you're certain you're insane. Your accomplice has persuaded you that your feeling of the truth is false. Where it counts, you know reality. On the off chance that something in your relationship doesn't feel right, trust your sense. You can connect for help. First converse with your loved ones. Tell them what's happening. Next, look for assistance from a psychological wellness proficient. Gaslighting misuse is unavoidable. You have to converse with an advisor or instructor. Regardless of whether you are seeing an advisor in your neighborhood an online specialist, getting help for gaslighting misuse is pivotal. You have to recapture your feeling of self, and an online advisor can enable you to discover who you lost. You have the right to be well, and there's expectation in the wake of being in an oppressive relationship, regardless of whether you can see it or not.
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Are People With Mental Illness Really Attention Seekers?

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I will ask what may appear to be an impolite inquiry: 

When individuals talk about their encounters with dejection or nervousness, would they say they are consideration searchers? Shouldn't something be said about individuals who self-hurt? Or on the other hand, shouldn't something be said about individuals who carry on or cry out in the open? Is it accurate to say that we are simply looking for consideration? 

Kind of. Truly and no. 

Truly, we are frequently looking for consideration. All people need social cooperation and can profit by approval of their agony. In any case, and it's a major proviso: no, we are not doing this to be emotional or coldblooded or whatever different negatives individuals may accept. We are likely doing it since we need consideration. We need assistance. We need support. We need treatment. We are consideration needers. 

In my preparation to turn into an emotional well-being emergency treatment teacher, we rambled about the basically antagonistic and deriding words that are utilized to portray individuals encountering a psychological sickness or an emotional well-being challenge. For instance, we've been designated "insane," "frantic," "nuts" or individuals use non-individual first language like "maniacal." (Please don't make me proceed.) I see "consideration searcher" as another of those ominous models. It suggests controlling and getting into mischief. Henceforth, why I cherished when my coach offered the option of "consideration needer." 

When you reframe the mark as somebody who needs consideration, you approach them in an unexpected way. You start to make diverse inquiries. Rather than pulling ceaselessly, we solicit: "What sort of consideration do they need?" Instead of "For what reason would they say they are acting so severely," we ask: "How might I help?" This switch encourages sympathy as opposed to outrage, and who couldn't utilize somewhat more empathy on the planet?

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