Relationships can be a source of happiness and emotional support in a person's life, but they can also be a source of stress and wear. Often, couples wear out and separate due to a series of factors, including the lack of effective communication, imbalance in mutual commitment and care, and lack of personal time.

What is a healthy couple? 

A healthy couple is an emotional, physical and intellectual connection balanced between two people who love each other and respect each other. It is characterized by open and honest communication, emotional support and a positive physical connection.

In a healthy relationship, communication is open and honest, and both members of the couple listen and respect each other. They also support emotionally in moments of stress and difficulties, and work together as a team to overcome any problem that may arise. In a healthy relationship, the individual limits and needs of each member of the couple are respected, and personal growth and independence are encouraged.

How does a relationship wear out? 

Relationships can wear out for several reasons, and it is important to be aware of these factors in order to prevent and avoid their deterioration. Next, some of the most common reasons are presented by which a relationship can wear down:

Lack of communication 

The lack of effective communication is one of the main causes of the deterioration of a relationship. If they do not speak openly and honestly about feelings, needs and concerns, they are likely to arise and resentments that can negatively affect the relationship.

Lack of time together 

Work stress, family responsibilities and other obligations can make couples less time to spend together. If the couple fails to find moments to share, the relationship can begin to deteriorate.

Lack of affection 

Affection, such as kisses, hugs and expressions of love, is important to maintain a healthy relationship. If a couple does not show enough affection to each other, they may begin to feel careless and emotionally disconnected.

Disrespect 

Mutual respect is fundamental in a healthy relationship. If one of the couple's members begins to disrespect the other, either because of constant criticisms, insults, or by ignoring their needs, the relationship can begin to deteriorate quickly.

Infidelity 

Infidelity is one of the most serious causes of the deterioration of a relationship. Trust is lost and betrayal can be very difficult to overcome.

Fortunately, there are many things you can do to improve and maintain a healthy and lasting relationship. & NBSP;

Tips for having a healthy couple 

Effective communication 

Effective communication is the key to any successful relationship. Often, couples experience problems because they do not feel comfortable talking openly about their feelings and needs. To improve your relationship, it is important that you learn to communicate effectively. This means talking to your partner honest and clear about how you feel and what you need. It also means actively listening to your partner when talking, paying attention to what they say and asking questions to make sure you understand them.

Mutual respect 

Respect is fundamental in any healthy relationship. This means accepting your partner's differences and treating them with respect and consideration. It also means that you should value your feelings and needs, and work together to find solutions to any problem that may arise.

Teamwork 

Healthy relationships imply teamwork. This means that you should work together to solve the problems and challenges that may arise in the relationship. Instead of blaming each other, it is important that they both commit to work together to find solutions that work for both. It is also important to ensure that both feel heard and understood.

Emotional Support 

Emotional support is fundamental in any healthy relationship. Often, couples experience problems because they do not feel emotionally supported by their partner. To improve your relationship, it is important that you provide emotional support to your partner, especially in difficult times. This means listening to them, providing them with words of encouragement and letting them know that you are there when they need you.

Personal time 

Personal time isimportant in any healthy relationship. Often, couples experience problems because they don't have enough time for themselves. It is important that both have time to do the things they enjoy and maintain their individuality. This can include activities such as reading, exercising or going out with friends. Be sure to support your partner in their personal activities and foster a sense of independence and freedom.

Maintain romance 

Romance is important in any healthy relationship. Often, couples experience problems because they do not feel appreciated or valued by their partner. To keep the spark alive in your relationship, it is important that you do special things together from time to time. This may include going to dinner, having a nighttime appointment, or just spending time together without distractions.

Be honest 

Honesty is fundamental in any healthy relationship. This means being honest about your feelings and needs, even when it can be difficult or uncomfortable to do so. It also means being honest about your actions and decisions, and being transparent with your partner at all times. The lack of honesty can erode trust and stability in a relationship, so it is important to make honesty a priority in your relationship.

Respect the limits of the couple 

Each person has their own limits and individual needs. It is important to respect your partner's limits and make sure they feel comfortable and respected at all times. This may include physical, emotional and social limits. Be sure to communicate clearly on your limits and respect your partner's.

Resolve conflicts in a healthy way 

Conflicts are inevitable in any relationship, but it is important to solve them in a healthy way. This means not blaming each other and working together to find solutions that work for both. It is important to actively listen to your partner and try to understand their point of view. It is also important to commit and find solutions that are fair and satisfactory for both.

Keep a positive attitude 

Maintaining a positive attitude in your relationship can make a big difference. Instead of focusing on the problems or errors of the past, it is important to focus on what is positive and good in the relationship. Try to be grateful and appreciate the good things that your partner does for you and for the relationship. It is also important to maintain a positive attitude during difficult times and have the confidence that together they can overcome any obstacle.

Having a healthy relationship requires work and commitment to both parties. Effective communication, mutual respect, teamwork, emotional support, personal time, romance, honesty, respect for the couple's limits, conflict resolution in a healthy way and a positive attitude are all elements important of a healthy and lasting relationship. While these tips do not guarantee a perfect relationship, they can help improve your relationship and keep it strong and healthy.

For women, taking care of their bodies is essential for good physical and mental health. Regular exercise not only helps maintain a healthy weight and prevent chronic disease, but it can also be an effective tool for toning and strengthening abdominal muscles and trimming the waist, which can improve physical appearance and boost self-esteem.

It is important to remember that muscle tone and definition do not depend solely on exercise, but also on a healthy diet and the body composition of each person. Therefore, a combination of resistance exercises and a proper diet are important to achieve the goals of toning and muscle definition.

In addition to the aesthetic benefits, toning the abdomen and trimming the waist can also have benefits for general health. A slim, toned waistline can help prevent obesity-related diseases like type 2 diabetes and heart disease. It can also improve posture and reduce the risk of back injury.

Finally, it's important to remember that every body is unique and results may vary based on genetics, lifestyle, and other factors. Don't be discouraged if you don't see immediate results and remember that patience and consistency are key to achieving our goals.

What factors influence to achieve a marked waist?

The factors that most influence our goal of reducing the waist are diet and exercise. It has been shown that a good sports routine and a healthy diet favor the loss of those extra kilos that we want to eliminate.

But of course there are other factors that can affect our goal of achieving a flat abdomen such as organ function, lack of sleep and even hormonal factors.

It is also necessary to say that there are genetic predispositions to have that waist that we want so much. Some women can develop it naturally and without much exercise or problems, while other women who diet and exercise do not have very visible results.

Despite this, we recommend you follow our exercise routine to achieve a small waist and a flat abdomen.

What exercises are good to define the abdomen and mark the waist?

Plate with rotation

The rotating plank is an excellent exercise for strengthening and toning the abdominals, obliques, and lower back.

1. Start in a high plank position with your hands placed directly under your shoulders and your legs extended behind you. 
2. Make sure your body forms a straight line from your heels to your head. Be sure to keep your core tight and your shoulders away from your ears.
3. Twist your body to the left and raise your left hand toward the ceiling, balancing on the right hand and on your toes.
4. Hold for a few seconds, then slowly return to the starting position.
5. Repeat the movement to the right side, raising your right hand toward the ceiling.
6. Continue to alternate sides, maintaining balance and body alignment at all times.

Russian twists

Russian twists help strengthen the obliques.

1. Sit on the floor with knees bent and feet supported on the ground. Lean back slightly until you feel your core engaged. 
2. Lift your feet off the ground and cross your ankles. Knees should be aligned with hips.
3. Extend your arms in front of you and clasp your hands together. 
4. Rotate your torso to the right, bringing your hands towards that side and touching the ground beside your right hip. Keep your abs tight at all times. 
5. Return to center and then rotate to the left, touching the ground beside your left hip. 
6. Continue alternating sides, holding the position for a few seconds before returning to center.

Plank

The plank is a full-body exercise that can help strengthen the core, shoulders, arms, and legs muscles. Here is how to properly perform a plank:

1. Start in a plank position with your arms extended and your hands placed on the ground directly under your shoulders. Make sure your fingers are spread apart and pointing forward.
2. Keep your feet together and your toes pointing down, pressing your heels back.
3. Engage your core muscles by tightening your abs and keeping your back straight. Don't let your hips sag or lift.
4. Keep your head in line with your spine and look down at the floor.
5. Hold this position for at least 30 seconds or until you can no longer maintain proper form.

Jumping Jacks

Jumping jacks are an effective and easy warm-up exercise that involves jumping and stretching your arms and legs.

1. Start standing with your feet together and your arms at your sides.
2. Jump and extend your arms up while separating your legs to a slightly wider than shoulder-width distance.
3. Land softly on the balls of your feet, making sure to keep your knees slightly bent.
4. Immediately jump again, bringing your arms down and bringing your legs back together.
5. Continue jumping and separating your legs, extending and lowering your arms with each jump.

Side Plank with Hip Raise

The side plank with hip raise is an effective exercise for strengthening the core, glutes, and legs muscles.

1. Start by lying on your right side with your legs together and extended.
2. Lift your body so that your weight rests on your right forearm and the outside of your right foot. Keep your forearm in a straight line under your shoulder to support your body.
3. Lift your hip off the ground, forming a straight line from your shoulders to your feet.
4. Hold the position for a few seconds and then lower your hip back to the ground.
5. Repeat the exercise several times and then switch sides.

Squat

The squat is an effective exercise for strengthening the muscles in the legs, glutes, and core. 

1. Start standing with feet shoulder-width apart and toes pointing slightly outward.
2. Look forward and keep your back straight as you bend your knees and lower your body as if sitting in a chair. Make sure your knees point in the same direction as your toes.
3. Lower your body until your thighs are parallel to the ground or until your knees form a 90-degree angle. If necessary, adjust your foot position to ensure your knees do not extend beyond your toes.
4. Hold the position for a few seconds and then extend your legs and return to the standing position.

Lying bicycle

The lying bicycle is an exercise that targets the oblique and rectus abdominal muscles, as well as the muscles in the hips and legs.

1. Lie on your back on a mat with your hands behind your head, legs raised, and knees bent at a 90-degree angle.
2. Lift your right shoulder and left knee simultaneously, bringing your right elbow toward your left knee while extending your right leg.
3. Alternate sides, lifting your left shoulder and right knee while bringing your left elbow toward your right knee while extending your left leg.
4. Continue alternating sides in a pedaling motion, keeping your head and shoulders elevated at all times.
5. Perform the exercise for several repetitions.

Circles with the Waist

Circles with the waist are a mobility exercise that focuses on the core muscles, especially the obliques and abdominals.

1. Stand with your feet shoulder-width apart and place your hands on your hips.
2. Slowly begin to move your hips forward in a circular motion clockwise, keeping your feet in the same place.
3. Continue moving your hips in circles to the right for several repetitions.
4. Then, change direction and move your hips backward in a circular motion counterclockwise.
5. Continue moving your hips in circles to the left for several repetitions.
6. Perform the exercise for several minutes.

Superman Plank

The Superman plank is a core and back strengthening exercise performed in a face-down position.

1. Start by lying face down on an exercise mat or on the floor. Extend your arms forward and your legs back, keeping your arms and legs parallel to the ground.
2. Make sure your neck and spine are aligned, keeping your neck in a neutral position.
3. Simultaneously, lift your arms, legs, and chest off the ground. Hold the position for several seconds, focusing on contracting the muscles of your back and core to maintain stability.
4. Then, slowly lower your arms, legs, and chest to the ground.
5. Repeat the exercise for several repetitions.

Side Plank

The side plank is a core strengthening exercise that targets the oblique abdominal muscles and hip muscles.

1. Start by lying on your side with your elbow and forearm resting on the ground and your legs together and extended to one side. The forearm should be perpendicular to the body and the elbow under the shoulder.
2. Make sure your neck and spine are aligned, keeping your neck in a neutral position.
3. Simultaneously, lift your hips off the ground, keeping the body in a straight line from head to toe. Hold the position for several seconds, focusing on contracting the core muscles to maintain stability.
4. Then, slowly lower the hips to the ground.
5. Repeat the exercise several times on the same side before switching positions.

If you've ever been in love or in love, chances are you've felt a deep attraction to someone. In some cases, this attraction can become an obsession, which can seriously affect your daily life and emotional well-being. Obsession is a mental state characterized by excessive preoccupation with someone or something, which can interfere with the person's ability to lead a normal and happy life.

How does the obsession originate?

The obsession can have its origin in various circumstances. In some cases, it may be the result of a traumatic experience, such as a painful breakup or emotional abandonment by someone you loved. In other cases, it may be the result of low self-esteem, a need for love and attention, or a lack of self-confidence. Sometimes the obsession develops as a way to escape from reality or as a way of coping with anxiety or stress.

What is the difference between love and obsession?

Love and obsession are two different emotions and it is important to understand the differences in order to have healthy and fulfilling relationships.

Love is a feeling of affection, caring, and mutual respect that develops over time through emotional connection and compatibility with another person. Love involves accepting the other person as they are, valuing their qualities, being empathetic, and having open and honest communication. Love is based on the desire to make the other person happy and on a commitment to support them in the different stages of life.

On the other hand, obsession is an intense emotion that can become unhealthy. It is characterized by a constant need to be close to someone, to control their actions and to be aware of their life. Obsession is unhealthy as it is based on possession and control of the other person, which can lead to manipulation, bullying, and violence. Obsession can also manifest as excessive jealousy and a need to control the other person.

Tips for not obsessing

If you start to like someone and feel like you are becoming obsessed with them, there are several things you can do to reduce these thoughts and regain control of your life before it becomes a serious problem. Here are some tips for not obsessing:

Take time for yourself

It's important to spend time doing activities you enjoy, such as reading a book, watching a movie, exercising, or hanging out with friends. In this way, you can distract yourself from your obsessive thoughts and improve your mood.

Avoid constant communication

If you find yourself in a situation where you're constantly communicating with the person you're obsessing over, try to reduce contact. You can try limiting the time you spend talking to this person, or even cutting off contact altogether if necessary.

Seek support from friends and family

Talking with friends and family can be a great help in overcoming an obsession. You can share your feelings with them and seek their emotional support.

Learn to recognize your obsessive thoughts

If you are aware that you are having obsessive thoughts, it is important that you acknowledge and accept them as such. Do not try to suppress them, as this can only make the situation worse. Instead, try to understand why you are having these thoughts and what you can do to control them.

Tips to stop obsessing

If you find yourself in a situation where you become obsessed with someone and cannot control your thoughts and feelings, you may need to seek professional help. Here are some tips to stop obsessing:

Seek the help of a professional

If the obsession is seriously affecting your daily life and emotional well-being, it is important to seek professional help. A psychologist or therapist can help you understand why you are obsessing over someone and develop strategies to overcome this obsession.

Learn to accept reality

If you are obsessed with someone who is not interested in you, it is important that you learn to accept reality and let go. Try to focus on other things that you like and that make you feel good about yourself.

Avoid constantly checking their social networks or looking for information about that person

The digital age has made it easier to keep up with other people's lives, but it can also foster obsession. It's important to remember that what you see on social media doesn't always reflect reality, and it can be easy to get lost in comparison and envy. If you find yourself constantly checking the social media of the person you're obsessing over, try to reduce the time you spend online and focus on your own activities and relationships.

Seek emotional support in other areas of your life

If you feel like you're obsessing over someone, it's important to seek emotional support in other areas of your life. It may be a good idea to talk to friends and family, get involved in new hobbies or activities. The goal is to distract yourself and focus on other important things in your life that make you happy.

Avoid constant comparison

A common way that obsession originates is by constantly comparing yourself to someone else. It can be easy to think that someone is perfect, but the truth is that we all have our own strengths and weaknesses. Try to remember that comparisons are not fair and do not help you grow or advance in your own life.

Accept your feelings and allow yourself to feel them.

When you're obsessed with someone, it's easy to try to bottle up your feelings and try to ignore them. But this is not healthy in the long run. Instead, it's important to accept your feelings and allow yourself to feel them. Acknowledge that you are experiencing strong emotions, but don't let them control you.

Work on your self-esteem and self-love

Sometimes the obsession can arise as a result of low self-esteem or lack of self-love. If this is the case, it is important that you work on your self-esteem and learn to love yourself. Do things that make you feel good about yourself, like exercising, eating right, getting enough sleep, and doing things you're passionate about.

Learn to let go

Finally, if you've been obsessed with someone for a long time, it can be hard to let those feelings go. But it's important to remember that holding on to something that isn't reciprocated or isn't making you happy will only cause you pain and frustration. Learn to let go and move on with your life.

How does obsession affect our daily life?

Obsession can have a huge impact on our daily lives. It can affect our mood, our relationships, and our ability to focus on our daily tasks. Here are some examples of how obsession can affect our lives:

Anxiety and depression

The obsession can lead to feelings of anxiety and depression, especially if the obsessed person feels that he cannot control her thoughts or emotions. Anxiety and depression can negatively affect our mental and physical health.

Social isolation

The obsession can cause the obsessed person to become socially isolated. They may lose interest in other people and activities and focus solely on the person who obsesses them. This can have a negative impact on existing relationships and make it difficult to form new friendships.

Low self-esteem

The obsession can lead the obsessed person to constantly compare themselves to the person obsessing them and to feel that they are not good enough. This can have a negative impact on self-esteem and self-confidence.

Difficulties at work or school

The obsession can make the obsessed person have a hard time concentrating at work or school. They may waste time checking the social media of the person who obsessed them or constantly thinking about them instead of doing their homework.

When the obsession begins to have a great impact on our daily lives it is important to take steps to control it and seek all possible help if necessary. With time and practice, we can overcome the obsession and regain control over our thoughts and emotions.

Pets are an important part of life for many people around the world. From dogs and cats to fish and rabbits, there is a wide variety of pets that can be a valuable addition to our home.

But why are pets so important? Those of us who already have pets at home can imagine the good that having a furry companion brings us, but in this article, we will explore in more depth the benefits of having a pet and how to choose the right pet for our home.

Benefits of having a pet

There are many benefits of having a pet in the home. Here are some of the main benefits:

Company

Pets are loyal companions and are always there for you when you need them. This can be especially helpful for people who live alone or have a hard time connecting with others.

In addition, the company of a pet can help us increase our self-confidence and at the same time feel more protected. A pet can help prevent depression, since its presence stimulates physical contact and communication.

Stress reduction

Having a pet at home can reduce stress and anxiety in people. Studies have shown that petting a pet can lower levels of cortisol, a stress-related hormone, and increase the production of serotonin and dopamine, hormones that promote relaxation and happiness.

Improved physical health

Some pets, such as dogs, can help improve the physical health of their owners. Dogs need to be walked and exercised, which can motivate their owners to be more active. Additionally, studies have shown that dog owners have a lower risk of obesity and cardiovascular disease.

Mood Enhancement

Pets can be a great source of happiness and joy in their owners' lives. Animals are known for their ability to make us laugh and for their ability to provide comfort and emotional support.

Responsibility

Having a pet can help children develop responsibility skills. Children can learn to care for and feed their pets, which can be a source of personal satisfaction and fulfillment.

And we cannot forget the most important thing, the bond created between a child and her dog is one of the most beautiful relationships we will see, and it will help the child learn respect for animals and others.

How to choose the right pet?

Choosing the right pet for your home can be a difficult task. There are many things to consider, such as the age of family members, the size of your home, and your budget. Here are some tips for choosing the right pet:

Household size

If you live in an apartment or a small house, it may be best to consider a smaller pet, such as a small dog or cat. Large dogs need more room to move around and may feel uncomfortable in a small space.

Age of family members

If you have small children at home, the safest option is to have a smaller or calmer pet, such as a small dog or cat. In case you are considering a larger dog, the Golden Retriever could be a great option. Young children can be frightened by large pets and more unpredictable temperaments.

Available time

If you have little time available to care for a pet, your option might be to consider an animal that does not require a lot of care, such as a fish or a hamster. Dogs and cats require a lot of time and attention to be happy and healthy.

Activity level

If you are an active person and want your pet to accompany you in your physical activities, you may want to consider a larger, more energetic dog, such as a Labrador retriever or border collie. On the other hand, if you prefer a calmer pet, a cat or a small breed dog may be more suitable.

Budget

It is important to consider the cost of having a pet. Cats and dogs can be expensive due to regular vet visits, food, and supplies. If you want a cheaper pet, you might consider a fish, hamster, or bird.

In general, it is important to choose a pet that suits your lifestyle and your needs. Before adopting a pet, it's important to research and learn about the breed or type of animal you're interested in, and consider whether you can provide it with the proper care and attention.

How to properly care for your pet

Once you've chosen your pet, it's important to provide proper care to ensure health and happiness. Here are some tips to properly care for your pet:

Feeding

It is important to feed your pet a balanced diet appropriate for its age and size. Dogs and cats need a diet rich in protein and nutrients to stay healthy.

Exercise

It is important to provide your pet with enough exercise and physical activity. Dogs need regular walks and exercise, while cats can benefit from toys and activities that stimulate their hunting instincts.

Veterinary care

We must never forget to take our pet to the vet regularly for checkups and vaccinations. This can help find and treat health problems before they become more serious.

Games and toys

We should always provide our pet with games and toys to stimulate their mind and keep them entertained. Dogs and cats enjoy toys that engage their natural hunting instincts.

Love and attention

Finally, it is important to give your pet love and attention. Pets need to feel loved and cared for in order to be happy and healthy.

Pets can be a valuable addition to any home. From companionship and stress reduction to improved physical health and mood, pets can provide a wide range of benefits.

When choosing a pet, it's important to consider the size of our home, the age of family members, our budget, and activity level.

Once you have our pet, we must not forget to provide proper care to ensure that it is happy and healthy. With a little research and preparation, we can find the right pet for our home and enjoy the many benefits they can offer.

Mental health is an increasingly relevant issue in today's society. Stress, anxiety, depression and other emotional disorders are becoming more common in the modern world. Therefore, it is important to adopt healthy habits to take care of mental health and prevent these problems.

What is mental health?

Mental health is the state of emotional, psychological and social well-being of a person. It refers to the way a person thinks, feels and acts, as well as how he relates to others and his environment.

Having good mental health means being able to handle life's challenges and stressful situations effectively, having healthy and fulfilling relationships with others, and feeling happy and satisfied with life in general.

Maintaining good mental health is essential for general well-being and can affect many areas of life, from physical health to academic, social and work performance.

What habits help improve mental health?

Get enough sleep

Sleep is essential for mental well-being. Lack of sleep can have a negative impact on mood, concentration, and the ability to manage stress. Getting enough sleep and having a regular sleep schedule is essential for good mental health.

The National Sleep Foundation recommends that adults get 7 to 9 hours of sleep a night. To sleep better, it's important to have a bedtime routine that includes unplugging from electronic devices, having a quiet, dark environment, and maintaining a cool temperature.

Do exercise

Regular exercise can help reduce stress and anxiety levels, as well as improve mood and self-esteem. Exercise can also be beneficial for physical health, which can in turn improve mental health.

The World Health Organization recommends that adults get at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. This can include walking, running, swimming, playing sports, or any other physical activity you enjoy.

If you're not used to exercising, it's important to start gradually and increase the intensity and duration over time. Exercise can also be a social activity, which can be beneficial for mental health.

Healthy nutrition

A balanced diet can improve mental and physical health. It is important to include a variety of nutritious foods and avoid processed and high-sugar foods.

A healthy diet should include fruits, vegetables, lean protein, complex carbohydrates, and healthy fats. Healthy fats are found in foods like avocados, olive oil, and nuts.

In addition, it is important to limit the consumption of alcohol and caffeine. Alcohol and caffeine can negatively affect sleep and mood.

Practice meditation or mindfulness

Meditation and mindfulness can be powerful tools for improving mental health. Meditation can help reduce stress, anxiety, and depression, and increase feelings of well-being.

Meditation involves focusing attention on the present and can be an individual or group practice. Mindfulness focuses on being aware of thoughts and emotions without judging them. Both practices can be beneficial for mental health.

Meditation and mindfulness can be practiced anytime, anywhere.

A short meditation of a few minutes can be done in the morning or before bed to help start or end the day calmly. There are also meditation apps available online that can be helpful for beginners.

Have time for leisure and relaxation

Leisure time and relaxation are important for maintaining good mental health. It's important to find activities you enjoy, such as reading a book, watching a movie, doing crafts, playing a sport, or any other activity that helps you unwind and reduce stress.

It is also important to establish clear boundaries between work and leisure time. It's easy to feel overwhelmed by work and always connected to electronic devices. It is important to have time to disconnect and relax.

Maintain healthy social relationships

Social relationships are important for mental health. Having healthy social connections can help reduce stress and anxiety, as well as improve self-esteem and a sense of well-being.

It is important to maintain healthy social relationships, including friends, family, and colleagues. Social media can also be a way to maintain social connections, but it's important to set boundaries and not rely solely on social media for social connection.

Ask for help when needed

Asking for help when you need it is an important part of taking care of your mental health. If you're feeling overwhelmed by stress, anxiety, or depression, it's important to talk to a mental health professional.

A mental health professional can offer tools and techniques to help manage stress, anxiety, and depression. They can also be a source of support and help in establishing long-term goals and treatment plans.

Tips to improve mental health if:

You work from home

Remote work has increased in popularity in the past year, leading to increased isolation and a lack of social interaction. To counteract this, it is important to have regular hours and maintain a healthy work environment. This can include taking regular breaks, setting up a comfortable work space, and maintaining regular communication with coworkers.

You are a student

Students also face unique mental health challenges. It is important to establish a daily routine, take regular breaks, and have a comfortable and quiet study place. In addition, it is important to seek support if necessary, either through friends, family, or the mental health services offered by the educational institution.

You are an old person

Loneliness and isolation can be especially challenging for older people. To maintain good mental health, it's important to foster social connections, even if it's through virtual means, exercise regularly, and maintain an overall healthy lifestyle.

You have a disability

People with disabilities may face additional physical and mental challenges. It's important to focus on your abilities and strengths, not just your limitations. In addition, it is important to seek support and resources to meet individual needs.

The key to improving mental health is to identify the specific challenges and address them effectively. Healthy habits are essential, but it is also important to be proactive and ask for help if necessary.

Procrastination is a common problem that many people face at all times. It's easy to fall into the trap of putting off important tasks and instead opting for activities that have less value, such as surfing the internet, watching TV, checking social media, among many other things. However, procrastination can have negative consequences in our daily lives, as it can cause stress, anxiety, and delay important projects or issues that we must attend to. In this article, we'll explore how to be more productive and avoid procrastinating.

What is procrastination?

We can say that procrastination is the action or habit of delaying or postponing important tasks, even when one knows that it is important to do them. Often procrastination occurs due to lack of motivation, lack of time, lack of skills, or lack of interest in the task.

There is a personality difference, according to several studies, between those people who do not usually procrastinate and those who are more habitual to do so. Procrastinators have a strong personal identity and don't care too much about what others think. In comparison, procrastinators have a tendency to suffer from low self-esteem.

What is productivity?

Productivity is the ability to do more work in less time, without compromising quality. It's about achieving more with less effort. Productivity implies being more organized, focused and efficient in the use of time, which translates into higher performance and better results.

What are the causes of procrastination?

There are many causes of procrastination, among the most common are:

• Fear of failure or criticism.
• Lack of motivation or interest.
• Tendency to seek distractions or put off difficult or boring tasks.
• Organization problems or lack of planning.
• Difficulties establishing priorities.
• Uncertainty about how to do a task or where to start.
• Personal problems, such as stress or anxiety.
• Lack of confidence in one's own abilities.
• Difficulty concentrating or sustaining attention.
• Excessive perfectionism or unrealistic expectations.

How does procrastination affect our daily life?

1. Stress and Anxiety: Procrastination can lead to stress and anxiety, as it often feels like a to-do that hasn't been done. Stress and anxiety can negatively affect mental and physical health.
2. Low productivity: When important tasks are put off, it's easy to feel overwhelmed and lose motivation. Lack of motivation can negatively affect productivity and make it take longer to complete important tasks.
3. Project delays: Procrastination can delay important projects and cause opportunities to be missed. If important tasks are put off, you may miss important deadlines and have to work under pressure to get the job done on time.
4. Lower quality of work: When you work under pressure and important tasks are put off, you can produce lower quality work. Lack of time and lack of motivation can cause mistakes to be made and attention to important details to be lost.
5. Feeling of guilt: Procrastination can generate feelings of guilt and remorse. The fact of knowing that there are important tasks that have not been carried out can generate a feeling of guilt and reduce self-esteem.
6. Damages relationships and reputation: By saying that you will do a task but it is not completed on time or it is never done, it becomes frowned upon by others and they will lose trust in us.
7. Low self-esteem: Procrastination can become a vicious circle, since by postponing our goals or tasks we harm our self-perception until we have a bad image of ourselves.

How to stop procrastinating and be more productive?

It is important to take into account that to stop procrastinating requires a lot of willpower and motivation. Procrastination is a bad habit and like all of them you can always go through complications when trying to overcome it.

Here are a few tips to help you start being more productive:

Set goals and priorities

It is important to have clear goals and priorities to focus energy and time on important tasks. By setting goals and priorities, you can identify which tasks are more important and which are less important, and this can help prevent procrastination.

Create an action plan

After setting goals and priorities, it is important to create an action plan. An action plan can include a list of daily, weekly, or monthly tasks, with clear deadlines and deadlines.

Making task lists can help us organize our time more effectively and at the same time motivate us to carry out the activities we have in mind.

This list should be oriented towards a daily goal, in small steps in order to have a better vision of how we are progressing.

Eliminate negative thoughts

Reason those ideas that are influencing you in a negative way in order to stop them and be able to leave procrastination behind.

Eliminate distractions

Distractions can be a huge source of procrastination. Identify common distractions in your daily life and try to eliminate them as much as possible. This may include turning off your phone while working, closing non-work related web browser tabs, among others.

Use the Pomodoro Technique

The Pomodoro technique is a time management technique that can help improve productivity and prevent procrastination. It consists of dividing the work into blocks of time of 25 minutes, followed by a short break of 5 minutes. After four blocks of work time, a longer break of 15-20 minutes is taken.

Do one thing at a time

Often people try to multitask, which can be a big mistake. Try to focus on one task at a time and complete that task before moving on to the next. This can help keep you focused and prevent procrastination.

Don't beat yourself up for procrastinating

The more you blame and punish yourself for mistakes, the more anxiety you will feel about the next task. The important thing is not to confuse that forgiveness with excuses, that is, it is okay to tell yourself that nothing is wrong, but it cannot become a routine.

Anxiety has become part of the daily life of many people in the world, a disorder that we did not care about before, little by little, awareness of the negative effects it has for those who suffer from it has begun. Anxiety is something that we should not normalize, especially when it can lead to panic attacks.

Today we will talk about what anxiety is and some methods that may be useful for you to control it.

What is anxiety?

Anxiety is a mental health problem that affects millions of people around the world. It is the emotion or natural response of the body to situations of uncertainty, stress, danger or threat. When it becomes chronic or is frequently triggered by situations that do not represent a real threat, it can become an anxiety disorder that affects the quality of life of the person.

It is important to understand that anxiety is not something that can be easily "overcome" or simply ignored. It is a real problem that can have a significant impact on a person's daily life, including their ability to work, socialize and enjoy life in general. However, there are many ways to manage anxiety and regain control of your life.

There are several different types of anxiety disorders, including generalized anxiety disorder, panic disorder, obsessive-compulsive disorder, and post-traumatic stress disorder, among others. Each of these disorders has unique symptoms, but all can have a significant impact on a person's daily life.

Why does anxiety appear?

Anxiety can appear in a person for a variety of reasons, including biological, psychological, and environmental factors. Here are some of the most common causes of anxiety:

• Genetic factors: Studies have shown that anxiety may have a genetic component. If one family member has an anxiety disorder, other family members are more likely to develop it as well.
• Environmental factors: Environmental factors, such as stress at work or school, relationship problems, financial problems, or traumatic events, can trigger anxiety in some people.
• Psychological factors: Negative thoughts, low self-esteem, and a lack of stress management skills can contribute to anxiety.
• Health problems: Some medical conditions, such as heart disease, hyperthyroidism, and asthma, can cause anxiety in some people.
• Substance abuse: Drug and alcohol abuse can increase the risk of developing anxiety disorders.

How does anxiety manifest itself?

Anxiety can manifest itself in many different ways. Some of the more common symptoms include:

• Heart palpitations, excessive sweating, tremors, rapid and shallow breathing, muscle tension, dizziness, nausea, and irritability.
• Negative thoughts, such as excessive worries about safety, money, health, work, or interpersonal relationships.
• Irrational fear of specific situations or objects, such as heights, animals, or enclosed spaces.
• Repetitive behaviors, such as washing hands or constantly checking if doors are closed.
• Difficulty concentrating or remembering things.
• Sleep problems, such as difficulty falling asleep or waking up frequently during the night.
• Having the need to avoid situations that generate anxiety.

What are the most common anxiety disorders?

There are several types of anxiety disorders, but some of the most common are:

• Generalized Anxiety Disorder (GAD): This disorder is characterized by excessive anxiety and worry about various situations or events, such as work, health, family, or finances. People with GAD may have difficulty controlling their worries, which can affect their quality of life and relationships.
• Panic disorder: Panic disorder is characterized by sudden and intense attacks of fear or panic, which may include physical symptoms such as rapid heartbeat, sweating, tremors, choking sensation, or dizziness. People with panic disorder may avoid situations they fear may trigger a panic attack, which can limit their daily life.
• Specific Phobia: Specific phobias are intense, irrational fears of specific objects or situations, such as spiders, heights, or enclosed spaces. People with specific phobias may avoid these situations at all costs, which can affect their quality of life.
• Obsessive-Compulsive Disorder (OCD): OCD is characterized by recurrent and intrusive obsessions, which can be disturbing thoughts or images, and repetitive compulsions, such as compulsive hand washing or checking things over and over again. People with OCD may feel that these obsessions and compulsions are interfering with their daily lives.
• Post Traumatic Stress Disorder (PTSD): PTSD is an anxiety disorder that can develop after experiencing or witnessing a traumatic event, such as a car accident, natural disaster, or sexual assault. People with PTSD may have intrusive memories of the event, avoidance of situations that remind them of the trauma, and physical and emotional symptoms such as irritability, hypervigilance, and nightmares.
• Social Anxiety Disorder (Social Phobia): This disorder involves high levels of anxiety, fear, or rejection of social situations due to feelings of shame, insecurity, and concern about being judged or perceived negatively by others.

How can you manage anxiety?

When anxiety begins to affect our day to day we can use some of the following techniques to manage and reduce it.

Practice relaxation

Relaxation is an effective way to reduce anxiety and calm the mind and body. There are many different relaxation techniques that can help, such as meditation, deep breathing, and progressive muscle relaxation. These techniques can reduce the frequency and intensity of anxiety symptoms, such as feelings of muscle tension, increased heart rate, and rapid, shallow breathing.

The technique that has been shown to be most effective is diaphragmatic breathing. Diaphragmatic breathing will be a key strategy to reduce anxiety.

This technique allows you to improve oxygenation, helps you to improve your breathing, improves your lung capacity and is used to treat, alleviate or prevent panic attacks which, as we have said before, have the symptoms most similar to those you are experiencing.

Identify and Cope with Anxiety Triggers

To manage anxiety, it's important to identify the specific triggers that bring it on. It can be helpful to keep a record of your anxiety symptoms and the situations that trigger them. Once these triggers have been identified, you can work to deal with them effectively. This may mean talking to a therapist, gradually and systematically facing fears, or taking concrete steps to reduce stress in daily life.

Exercise regularly

Regular exercise can be an effective way to reduce anxiety symptoms and improve your overall mood. It is recommended to exercise regularly, preferably 30 to 60 minutes a day, to get the most benefits. Activities like walking, running, swimming, bicycling, or yoga can be great options for reducing anxiety.

Eat a healthy diet

A healthy, balanced diet can help reduce anxiety symptoms. It's important to eat nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains, and to avoid excess sugar and caffeine, which can worsen anxiety symptoms.

Reinterpret the problem

What anxiety does is that the person anticipates very negative consequences in case they occur. So what we should do is interpret the threat in a less serious way, be realistic and not magnify the problem.

In a practical way we should initiate these thoughts and questions:

• Is the possibility of the worst happening really that high?
• If the worst happens, would it really be serious?
• If it does, is there anything I can do?

Talk to a mental health professional.

If anxiety is significantly affecting quality of life, it may help to talk to a mental health professional. Therapists can work with people to identify triggers for anxiety, develop coping strategies, and, if necessary, prescribe medication to help reduce symptoms.

What to do in case of an anxiety or panic attack?

If you are experiencing an anxiety or panic attack, it is important to take steps to calm yourself down and manage the symptoms. Here are some steps you can take:

• Recognize that you are having an anxiety or panic attack: This can help you focus on the situation and take steps to control the symptoms.
• Practice deep breathing: Breathe in slowly and deeply through your nose and out slowly through your mouth. This can help calm the nervous system and slow the heart rate.
• Use relaxation techniques: You can try relaxation techniques, such as meditation or progressive muscle relaxation to help reduce anxiety.
• Exercise: Exercise can be an effective way to reduce anxiety. You can take a walk or do stretching exercises.
• Talk to someone: If you're feeling overwhelmed, talk to a friend, family member, or mental health professional who can help you process what you're feeling.

Do you suffer from anxiety or do you know someone who suffers from this disorder? What did you think of our tips? Tell us your opinion in the comments.

In life, we've all probably experienced the feeling of being around someone who doesn't make us feel good. It could be a friend, family member, romantic partner, or even a co-worker, but there are certain people who leave us with a bitter taste in our mouths after interacting with them. These people are known as "toxic" and can have a negative impact on our emotional and mental health. In this article, the personality traits in a toxic person will be analyzed.

What is a toxic person?

A toxic person refers to someone who directly and negatively affects those closest to them due, among other things, to their egocentric and narcissistic personality.

A toxic person has typical patterns of an egocentric, such as being little empathetic in relation to what others think.

In any type of relationship, be it a partner, friends, family or co-workers, the toxic person will contaminate those around them with negativity and low self-esteem.

There are also passive toxic people, who hide their patterns with flattery or apologies. For example, the person may extol the creative qualities of her friend and, at the same time, consider that her aspirations for a certain job are unrealistic.

Generally speaking, a toxic person is someone who has a negative and pessimistic attitude, and who can make others feel bad about themselves. This can manifest in many ways, from being judgmental and condescending to being controlling and manipulative.

What are the personality traits of a toxic person?

Handling

Manipulative is a common toxic personality trait. Manipulative people use deceptive tactics to achieve their goals. They may lie, distort the truth, minimize their own actions, or blame others for their own mistakes. The manipulation can be very subtle, and the person exercising it may not realize that he is doing harm.

Egocentrism

Self-centered people focus on themselves instead of others. They may be narcissistic, believing they are superior to others, and constantly seeking attention and validation from others. Self-centered people can also be insensitive to the feelings of others, since they only care about themselves.

Aggressiveness

Aggressive people may be physically or verbally violent, and may use fear or intimidation to control others. They can also be hostile and confrontational, and can easily feel threatened by others.

Lack of empathy

They may be unable to put themselves in the shoes of others, and don't care how others feel. People who lack empathy may have difficulty understanding the emotions of others and may be insensitive to other people's needs.

Erratic behavior

They can change their mood quickly, and they can overreact to common situations. This can make it difficult to predict how they will react in a given situation, which can be stressful and uncomfortable for the people around them.

Victimization

Toxic people may blame others for their own problems and failures. They may feel as if they are a victim of circumstance, and may refuse to take responsibility for their own actions. Victimization can be a form of manipulation, and can be used to make others feel guilty and take responsibility for the toxic person's problems.

Control

The desire to control others is another common toxic personality trait. People who seek to control others may attempt to control all aspects of the person's life, from what they wear to who they talk to. This need for control can manifest itself in many ways, such as insisting on having the last word in an argument or imposing your own beliefs and values on others.

Center of attention

Another trait that a toxic person can present is the need to be the center of attention. They may feel uncomfortable when they are not the focus of attention, and may constantly seek validation and attention from others. This can manifest itself in different ways, such as being excessively talkative or showy behaviors.

How to identify a toxic person?

Identifying a toxic person can be difficult, as their behavior can be subtle or manipulative. However, here are some signs that may indicate someone is toxic:

• Constantly criticizes or judges others.
• Always plays the victim and blames others for their problems.
• Manipulates and controls others to get what they want.
• Emotionally drains the people around them and doesn't care about their feelings or needs.
• Has difficulty taking responsibility for their actions and blames others for their problems.
• Is jealous, possessive, and controlling in personal relationships.
• Always has drama and conflicts in their life.
• Doesn't respect others' boundaries and regularly crosses them.

If you observe any of these behaviors consistently in a person, it may be a sign that they are toxic. In general, it's important to trust your instincts and distance yourself from anyone who makes you feel uncomfortable or bad about yourself.

How should we deal with a toxic person?

Dealing with a toxic person can be difficult and exhausting, but there are some things you can do to protect yourself and handle the situation effectively. Here are some tips:

• Don't give them too much attention - toxic people often have a tendency to create drama and conflict. Don't get involved in their problems, don't try to solve them or feel responsible for their happiness.
• Don't take what they say personally - some toxic people have a tendency to speak badly of others. In these cases, the best option is indifference.
• Take charge of the conversation - try not to let them dictate the conversation. You can do this by redirecting the conversation back to its original topic when it has changed to the toxic person's interests.
• Establish clear boundaries - it's important to set boundaries and let the toxic person know what behaviors you won't tolerate. For example, you can tell them that you won't tolerate critical or abusive comments.
• Accept their apologies when they are sincere - being a toxic person doesn't mean their behavior will always be that way. Like any human being, they can show remorse for their actions, and it's acceptable to reward these efforts with an empathetic attitude.
• Recognize when it's time to walk away - ultimately, it's important to recognize when a relationship is too toxic to continue and consider completely distancing yourself from the person. It can be difficult, but sometimes it's best for your well-being and mental health.
• Practice assertive communication - assertive communication is key to dealing with a toxic person. Learn to communicate your thoughts and feelings clearly, directly, and respectfully. Avoid accusations or aggressive language.

What can we do to avoid becoming a toxic person?

We can all exhibit toxic behaviors, but there are some strategies to prevent becoming a toxic person. Here are a few of them:

• Practice self-reflection: Take time to reflect on your thoughts, feelings, and actions. This can help you identify any harmful thought or behavior patterns that may affect you or those around you.
• Learn to manage your emotions: It's important to learn healthy ways to manage your emotions. Practice meditation, breathing exercises, and other forms of self-care to reduce stress and anxiety.
• Be empathetic: Try to put yourself in other people's shoes and understand their perspectives. Listen actively and pay attention to others' needs.
• Promote healthy communication: Try to communicate effectively and avoid aggressive or insulting language. Learn how to give and receive constructive criticism.
• Learn to set boundaries: It's important to learn how to set healthy boundaries and respect others' boundaries. Make sure to communicate your boundaries clearly and directly.
• Cultivate positive relationships: Make sure to surround yourself with positive and healthy people. Avoid toxic people and try to establish meaningful relationships with people who support and uplift you.
• Seek help if needed: If you're struggling with emotional or behavioral issues, seek help from a therapist or mental health professional. A therapist can help you identify and address any harmful thought or behavior patterns.

Have you been surrounded by toxic people? Have you exhibited toxic behaviors? What did you think of the article? Leave your opinion in the comments.

​Personality tests are designed to reveal aspects of our character or some psychological traits that we did not know about ourselves. Because each personality test is designed to measure certain traits, it must be taken as seriously as possible and each question answered honestly.

The personality test measures factors such as motivations, temperamental traits, emotional stability, capacity for social interaction and other elements that can describe your behaviors.

This time I bring you a personality test that will tell you some characteristics of your way of being that you probably had not realized, all you have to do is choose among the eight groups of friends that we will show you later.

Each of these groups is different from each other, there are friends with whom you can talk and others that you only look for when you want to go out and have fun, so it is important that you choose the group with which you most identify.

What is friendship?

Before taking this personality test, it is important to define friendship as the bond that we form between one or more people with whom we have an affinity in certain aspects and in which there are values such as:

• Trust
• Loyalty
• Love
• Generosity
• Unconditionality
• Sincerity
• Commitment

Friendship is based on a disinterested feeling, appearing spontaneously, friendships are chosen.

Which group do you identify with the most?

​

Sibling friendship

​If you chose image #1 then you define friendship as the opportunity to choose your siblings. You feel more related to your friends than to some members of your blood family.

Friendship for life

In case you have chosen image #2, you have friendships as one of the pillars in your life, you have friends that you have kept since you were little and they are very important to you.
No matter how many years pass or how many changes you or your friends go through, you feel that this bond is forever.

Intellectual friendship

In case you have chosen image #3, you know that with your friends you can share ideas and fantasies that other people cannot understand.
You enjoy having friends with whom you can watch movies or listen to music.

Emotional friendship

If you chose image #4, then your ideal friendship is one in which you can talk about everything you feel without caring what they say.
You are not ashamed to tell intimate or very deep details about yourself, because you feel confident and you know that you will not be judged

Independent friendship

Image #5 tells us that for you the ideal friendship is like the perfect bond, where there are no reproaches or prejudices, but rather freedom.
That's why you can have friends that you don't see that often and you miss several chapters of their lives, but you know that everything is fine and that they will be there for you, and vice versa, when you need them.

Humorous friendship

If you think that image #6 defines you, then for you it is not possible to think about friendship if it is not through laughter. You have fun with your friends, they go out, they laugh and they always speak the same code.
If you had a bad day or are worried, you know that with your friends everything will be fine.

Adventurous friendship

In any case, if your choice was image #7, then friendships for you are those people who accompany you to do things that you would not dare to do alone.
Your friends support you, encourage you and take you out of your comfort zone.

Friendship between tribes

And lastly, if you chose image #8 for yourself, friends are like a tribe, everyone supports and protects each other.
You feel loved, understood and, above all, you feel part of something that does you good.

With which group did you feel most identified? Did the test hit or do you think it was wrong? Leave your opinion in the comments.

Hiking or hiking is an activity that we can do outdoors that consists of walking routes through rural areas, mountains or marked paths. These types of routes or paths are usually a maximum of 30 kilometers with a difficulty that allows practically anyone to do it despite having no experience.

Before going out on a hiking route, we must take into account the previous preparation and the equipment or material that we will have to take with us.

Next we will show you some of the articles that are essential to be able to carry out a hiking route without problems.

Hiking shoes

At the beginning and on simple routes, we can opt for closed running type sports shoes, but as soon as we face more difficult challenges, it is essential to use specific mountain shoes. I recommend you consult our article on mountain footwear where we give you the best keys to make the right choice.

This is the main equipment that we will need to avoid problems when hiking, footwear is vital to avoid any accident. In addition to the fact that it will protect our feet from all types of terrain, it will provide us with comfort, ventilation, cushioning among many other things.

There is a type of boot for each type of path, that is, they cannot be used or it is not recommended to use the same boots for a dirt path, a stone path, or a dirt and stone path. You must buy boots that are as light as possible and the foot must fit well inside, and most importantly, they must be waterproof.

Hiking backpacks

For a normal hiking route of between 2 to 4 hours it is advisable to use a backpack of between 15 to 30 liters, in case we are going to do a longer route then it would be best to take backpacks with a larger capacity of up to 70 liters.

The closures of the backpack must be closed with a zipper, thus preventing the entry of water, it should also have straps to adjust it to the waist and chest, it would be convenient if it also had some type of strap to be able to put the poles there in case we get tired to take them

Hiking clothes

Using technical clothing for hiking will provide us with comfort for both long and short routes. On the other hand, it will prevent us from having blisters, pinkness or any damage to the skin that makes us uncomfortable during our activity.

Hiking underwear

To use adequate underwear we must take into account factors such as resistance and breathability. The ideal would be to find garments without seams or seamless and, in the absence of them, choose those that use flat seams. Most of the time chafing in the groin is caused by sweating.

The objective would be to wear underwear with breathable fabrics, which eliminate sweat that must pass to the intermediate layer, which control odors and avoid cotton in the base layer, which takes time to dry, opting for synthetic materials, such as polyester, or microfiber-based fabrics, such as lycra, which transport moisture to the outside and dry quickly.

Hiking pants

Hiking pants are not totally essential if we are going to go on short routes, but they will certainly make our walks more comfortable. The characteristics that we should look for in good hiking pants are:

• Repel water
• Allow perspiration to evacuate sweat
• Fast dry
• Elasticity to facilitate movements
• Zipped pockets

Hiking socks

It will be useless to have excellent footwear for hiking if we do not accompany them with matching socks. There are certain fabrics that can cause pinkness or blisters on our feet and must be avoided at all costs, such as cotton that accumulates sweat and does not allow good perspiration.

It is recommended that they incorporate synthetic fibers, which favor the evaporation of sweat and that they have an anti-skid system. The height will depend on the type of footwear we use.

Upper part

It is recommended to use multiple layers in the central part of the body, it is not recommended to use cotton as it will affect our performance and make us sweat more.

1. First layer: The inner layer acts as a "second skin", its function is to keep the body as dry as possible, expelling sweat from the skin to the outside. You should wear a tight shirt that allows good breathability.
    

   

2. Second layer: This layer will be in charge of isolating our body from the outside. The result of this insulation will be the retention of body heat, and therefore this second layer keeps us warm when the outside temperature is cold. If the cold on our trail is very intense, we suggest you use an extra layer to keep your body at a good temperature.

   

3. Third layer: The function of this third layer is to have protection from the most extreme weather agents such as rain or snow. You should look for a coat that is breathable and waterproof.
    

   

Hiking gear

It is convenient to carry some extra items that could make our way easier and in case of emergency get us out of trouble.

Trekking poles

The poles when hiking have many advantages such as distributing the effort and weight to the upper body, making it a more complete exercise. It is also a great help when preventing leg injuries, especially knees as it helps us distribute the weight.

Some of the elements that we must take into account when choosing good hiking poles are:

• We must consider a good grip
• Light, resistant and with cushioning capacity

Flashlight

Although we do not plan for the activity to last for hours until the sunlight disappears, it is important to bring a flashlight in case some unforeseen event causes us to waste a lot of time and catches us off guard at night.

These are some of the things to consider when choosing a good flashlight:

• Choose batteries or battery based on availability of charging sources or duration of activity.
• A headlamp allows for comfortable, hands-free use.
• Always check batteries and batteries before leaving.
• We do not recommend cheap brands, it is better to go for brands that are synonymous with reliability.

First aid kit

Although it seems that it is an obvious element when we are going to go for a walk in the mountains, it is one of the great forgotten elements but always essential in an emergency.

The first-aid kit must be adapted to the activity and the climate, it must be used to disinfect and immobilize, it must be waterproof, compact and light.

Solar protection

It is advisable to always carry elements that protect us from the sun, depending on the case, we will choose according to the characteristics of the route that we are going to take.

We must take into account the following:

• Sunglasses will also protect us from wind, rain and strong winds.
• Sun cream is something we should never forget
• A hat or cap can also protect us from the wind, sun or cold.

Extreme battery

The external battery can get us out of big trouble since it will allow us to charge the cell phone and depending on the flashlight we have, it could be used to charge it as well.

Thermos

Water is vital while we do this type of activity, so although it seems obvious we cannot forget it. Always consider taking extra water, it is better that we have more than not enough.

Hydration is a fundamental aspect in all sports practice, and even more so in those that are carried out in the natural environment. It will allow our body to perform better and recover better.

Hiking accessories

Although these accessories are not essential, they can be very useful at certain times.

Utility knife

We may not get to use it that day, but it doesn't hurt to carry a utility knife. We do not need those that have a thousand functions, but a straight blade, can opener, punch and saw blade would be enough. If we were camping, we would have to have one with some other function.

Photographic camera

A camera that you can use for activities such as hiking should meet the following requirements: be light, not attract too much attention, not be too expensive, and be robust and reliable.

It will also depend on what your priority is during your activities, but our recommendation is that you look for light, versatile, robust, quality and reliable photographic equipment.

Grooming kit

This basic grooming kit should contain the following:

• Biodegradable soap
• Toothbrush
• Quick dry towel

Stove

If your route will be long so you will have to sleep outdoors, we recommend you bring a stove, in addition to helping you stay warm by using it as a campfire and to heat up some food in the morning.

We must take into account the following before purchasing a stove for our hiking route:

• Weight
• Volume
• Type of fuel
• Fire control
• Ignition
• Stability

There are a large number of stoves on the market, so you can easily find one that suits your needs.

Tent

In case on our route it is considered to spend a night in the open air, a tent is more than necessary. There are several things that we must take into account before choosing a place to camp, such as the type of terrain and the climate.

Our priority when choosing a tent is that it be waterproof and ultralight, since we do not want to carry a lot of weight on our backs.

Recommendations

• We always have to make a checklist of the things we need to take, this will depend on the type of route we will do. 
• It is important to review the path beforehand if possible, the terrain that we will find and the weather, in this way we can go as well prepared as possible.
• If you cross muddy trails, it is advisable to clean the soles with a stick, otherwise you will have the feeling that you are wearing boots with smooth soles.
• Never wear your shoes for the first time the same day you start the hiking route, since they can spoil your day if they do not adapt well to the foot, or you to them.
• When carrying a backpack, it must be considered that the weight that we can carry is less than a fifth of our weight.
• Hiking poles are necessary adjust them properly according to your height and progression, that is, the climbs, descents and type of terrain.

Did you find this list of hiking essentials helpful? Do you think something important was missing? Leave your opinion in the comments and if you liked it, don't forget to share it with your friends.