Varsha Kariya

What is the Perfect Time for Exercise?

Working out in the morning is generally preferred by most people. This might be because most of the time, we have been told that early morning exercise is very effective or maybe it’s because people want to save their evening for socializing. Why do you think morning is the perfect time for exercise? Follow this blog to know more myths about morning workouts, and to learn about exercise benefits, download Joyscore.

Factor affects choosing the proper schedule.

The first essential thing is to work out consistently and regularly, rather than waiting for the right time to exercise. If you find it challenging to get motivated or don’t have enough time in the mornings, choose an alternative time. But keep in mind, several factors can affect your ability to exercise at a particular time of the day, like your work schedule, food habits, sleep cycle, and the duration and intensity of your workout.

Is morning time the perfect time for exercise?

The ideal workout time can vary depending on the individual and their schedule. But research says that working out on an empty stomach is the best way to burn stored fat, helping you lose weight. This is because cortisol and growth hormone levels rise in the morning, which aids in weight loss. So, morning is a perfect time for exercise if you want to do a cardio-related activity. Additionally, the research indicates that morning exercisers might have a lower appetite, which may help them avoid gaining weight. 

After exercising, endorphins are released, boosting one’s mood and concentration. These chemicals raise energy levels, increase alertness and focus, and make you more productive and attentive at work. Morning exercise may reset a person’s circadian rhythms, the internal biological processes that control the sleep-wake cycle, which can help people with sleeping issues. Night owls might find early workouts challenging to adapt to, but sticking with them might make them more alert in the morning and more tired at night, hopefully resulting in more sleep and incredible health benefits. 

What to do if you are not a morning person?

People who begin an exercise program are often annoyed at the thought of having to do their workouts in the morning. They may find it challenging to reconcile a fitness centers sterile environment with their cozy bed. However, by shifting their bodies’ clocks, morning workouts may make you more alert and enable you to go to sleep earlier, which might allow you to follow through with healthy habits the following day. 

Limitations of morning exercise

Working out in the morning also has disadvantages. Several things can affect your workout when you exercise early in the morning. 

1. Your physical performance isn’t at its peak in the mornings. You might experience stiffness and inflexibility. Studies show that our peak power is higher in the evening. However, as you warm up, you should loosen up. 
2. When you are warming up for morning workouts, you might not feel as powerful or energetic because your core body temperature is lower, and your heart rate is also slower in the morning, which increases warm-up duration.
3. An early-morning alarm can disrupt your deep sleep, which can cause sleep inertia or chronic fatigue. 

Is afternoon time the perfect time for exercise?

Stiffer muscles, lower energy reserves from overnight fasting, and a slightly cooler body temperature in the morning hamper a person’s exercise performance. On the other hand, working out in the afternoon may appeal to more dedicated exercisers. 1 to 6 p.m. is the ideal workout time for Type 2 diabetes men. Those men who exercised three times a week in the afternoon had better insulin sensitivity and blood-sugar control than those who exercised in the morning, according to a 2020 study. If you want to improve your muscular strength and power, choose afternoon or evening workouts.

Limitations of afternoon and evening workouts

Don’t forget the limitations when thinking of afternoon and evening workouts.

1. Many people find evening workouts very tiring after a long day. Because afternoon and evening workouts may interfere with daily responsibilities, you may have to give up on family get together or meeting friends.

Is nighttime the perfect time for exercise?

Some people may decide to work out late in the evening or at night. Most of them will have few concerns about the nighttime workout. Contrary to conventional wisdom, a nightly routine doesn’t negatively impact sleep quality; it helps to get good sleep. Even intense exercise performed at least 90 minutes before bedtime won’t negatively impact sleep. 

When cortisol levels are higher, strength training at night might be more beneficial for men, while women might benefit by lifting in the morning when testosterone levels are higher, and there is the strength to lift more weight. Men who want to improve their cardiovascular and metabolic health should do their exercise at night. Obesity, cardiovascular disease, and stroke are all reduced by metabolic health reduction. Women burn more fat exercising during morning hours, while men burn more fat at night. 

Limitations of night workouts

Keep in mind the limitations when planning night workouts.

1. Exercise at night does not necessarily have to affect sleep for everyone negatively. Some people might feel jittery if they work out too close to bedtime, especially when it is an intense exercise like CrossFit or HIIT.

Conclusion

Exercise at a particular time of day can drastically impact human metabolism and the entire metabolome. This study cannot tell us when we should exercise. Still, it does not disprove the widely-held advice that exercise is a significant physiological stimulus and positively impacts health. It is not that important whether you exercise in the morning, evening, or night. More crucial is that you exercise. All exercise is beneficial, but timing can make it much better. It is critical to pick the best time according to your lifestyle and body needs. 

The ideal time to work out varies from person to person and with each specific activity. For example, afternoon or evening workouts are more effective if you attempt to improve your risk for cardiometabolic disease. Strength training or lifting weights later in the afternoon will be excellent when sunlight helps the body stay cooler while the air conditioning keeps us at a comfortable temperature indoors. On the other hand, running or other aerobic-based exercises are most effective early in the morning. It is critical for women trying to lose fat to do morning workouts. 
The more consistently you exercise, the better levelled your body will be. It’s crucial to create a workout plan that is best for you rather than thinking about the right time to exercise. Your body will learn to adapt your chosen exercise routine over time. Once you find the proper routine that works for you, stick with it. You will see results over time.

The Gut-Brain Connection

The gut health or gut microbiome of an individual refers to the microorganisms living in your intestine. Your overall health depends on a healthy gut with an adequate number of beneficial microbes. This healthy system helps you digest what you eat and absorb the nutrients derived from your food.

A long list of factors that can influence your gut health in either way, good or bad. Out of them, the most common one is your brain functioning. If we put it in simple words, we can say, gut health is good when your mental health is good and vice versa. Your brain also follows how your gut works.

There is direct communication between the liver, brain, and gut, which is termed the gut-brain axis. Therefore, gut bacteria are disturbed if your mental health is under pressure, which can directly affect your digestion. Everybody has heard and experienced the saying, “butterflies in your stomach,” which prove how sensitive your gastrointestinal tract (GIT) is to different emotions such as anger, anxiety, and sadness. Another example would be the release of juices in the stomach on the very thought of eating.

Similarly, your brain also feels tired and stressed out if your gut is not functioning well due to some physical problem. Therefore, it becomes important to understand the gut-brain connection. Now, let us read about some symptoms that tell you if your gut or brain is not functioning well.

SYMPTOMS OF AN UNHEALTHY GUT-BRAIN CONNECTION

1)  HEARTBURN

An unhealthy gut will lead to indigestion of the food you take. In such a situation, one will feel a burning sensation in the chest that occurs due to acid regurgitation into the esophagus.

2)  INDIGESTION OR DYSPEPSIA

A poor gut-brain connection is the cause of a painful or burning sensation in your abdomen. Indigestion is often confused with heartburn.

3)  DIARRHEA OR CONSTIPATION

The slowing down of the stomach ultimately increases the functioning of the large intestine. Consequently, you will feel the urgency to rush to the washroom. On the other hand, an upset mind or stress can also make you tense your muscles leading to constipation.

4)  BLOATING OR CRAMPING

In some people, a disrupted mind-gut connection becomes the reason for bloating. Bloating is basically swelling or feeling of fullness in the abdomen, which can be very irritating. It is often accompanied by cramps that cause abdominal pain.

5)  INFLAMMATION

Inflammation in your body is not always the result of some underlying infections or diseases. Improper digestion of food may also be a cause. Indigestion of food increases the gas production in our stomach. These unnecessary gasses weaken your intestinal walls letting the gut bacteria enter your bloodstream and causing inflammation in the body.

Chronic low-grade inflammation is a silent killer as it can cause some deadly diseases like cardiovascular disease, cancer, type-2 diabetes, etc.

6)  ENHANCE THE PAIN

People who are suffering from GIT disorders experience pain more acutely.  This happens because your brain becomes more responsive to pain signals. Therefore, stress makes your existing pain even worse.

7)  RISK OF INFECTIONS

A super stressed mind makes you fall prey to infections because of a compromised immune system.

8)  ANXIETY AND DEPRESSION

Anxiety causes gasses and bloating, and this condition can, in turn, lead to an increase in your anxiety levels and depression. If this vicious cycle continues, chronic problems in your gut-brain connection can become a reason for your mood swings.

9)  SLEEP DISORDERS AND RESTLESSNESS

Acid reflux is related to difficulty in sleeping. Most people experience indigestion which becomes worse in the evening, and the acid reflux wakes them during the night. This makes them feel restless the next day.

REMEDIES TO TREAT POOR Gut-Brain Connection

A compromised Gut-Brain connection cannot be left untreated for a long period of time. There is a long list of solutions you can adapt to treat this problem. Let’s discuss some remedies to keep our gut-brain connection healthy.

1)  FERMENTED FOOD FOR PROBIOTICS

Fermented foods must be taken on a daily basis as they naturally contain probiotics or have probiotics added to them. Some common fermented foods good for your gut are yogurt, kefir, pickles, kimchi, sourdough bread, some cheeses, etc.

2)  FIBER-RICH FOODS

Cellulose present in the insoluble fiber cannot be digested by your body. Therefore, it acts as a source of food for your gut microbiota or good bacteria. Fiber-rich food will also add bulk to your excreta and help relieve constipation. For example, carrots, broccoli stems, asparagus stalks, etc.

3)  ANTI-INFLAMMATORY FOODS

As you all know that a poor gut-brain connection often results in inflammation in your body, so these foods will be beneficial to solve the problem. Some common inflammatory foods are

–          Vegetables like broccoli, sprouts, cabbage, cauliflower

–          Fruits that contain deeply colored pigments like cherries, grapes, berries

–          Herbs like ginger root

–          Spices like turmeric, cinnamon, fenugreek

–          Healthy fats, i.e., olive oil, coconut oil

4)  DRINK PLENTY OF WATER

Drinking at least 8 glasses of water in a day not only keeps you hydrated but is also good for your kidneys. Therefore, water helps to wash out toxins from your body and purifies your blood.

5)  AVOID ALCOHOL AND SMOKING

Smoking restricts the proper working of your liver, limiting its role in the digestion of your food. It becomes even worse when smoking is combined with alcohol. Therefore, one must control his/her urge for these harmful addictions or take the help of smoking cessation resources.

6)  INTERMITTENT FASTING

Intermittent fasting is an approach where you eat for certain hours and then switch to fasting for another set of hours. Let’s say you eat for 8 hours and fast for another 16 hours. Evidence suggests that this type of eating pattern is beneficial for your gut health and boosts your gut microbes.

7)  REGULAR EXERCISING

A good mind-gut connection can be maintained not only with a healthy gut but also with a stress-free brain. Therefore, exercises like jogging, swimming, cycling, walking, gardening, dancing, etc. must be practiced regularly. These aerobic exercises help reduce anxiety and depression.

8)  FRESH AIR EVERYDAY TO RELAX YOUR BODY AND MIND

Go for a walk or jog every day in natural surroundings like a garden or a park.  

9)  AROMATHERAPY

Aromatherapy is a type of complementary and alternative medicine used to relieve pain, improve mood and promote a sense of relaxation. Aromatic plant extracts and essential oils are used in this therapy. It is often followed by massage and acupuncture.

10)  MEDITATION AND PRAYER

Meditating or praying will help induce a sense of positivity in your brain. This will, therefore, help in better sleep and relax your mind.

11)  SET BOUNDARIES IN SOCIAL AND PERSONAL RELATIONSHIPS

One must know where to say NO. Following your heart, every time may hurt you. Compromising your mental peace to satisfy your emotions will only give you anxiety and depression.

CONCLUSION

An imbalance in your mental health or gut health is an alarming signal which should not be overlooked. 

Don’t let your overstressed mind hinder the body’s ability to metabolize your food. And also, do not allow your disrupted gut functioning to induce anxiety and other mental illnesses. An improved gut-brain connection will show regulated bowel movements, healthy and glowing skin, and a body full of energy. For more such tips, download the JOYSCORE APP for healthy living.

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How to build self-esteem in children

Children are naturally curious and eager learners. They love to explore, ask questions, and experiment with new ideas. When a child is raised in an environment where success is measured by extrinsic factors like good grades or achievements rather than intrinsic ones like talents and interests. It can be difficult for children to develop self-esteem.

Self-esteem is a measurement of how much you enjoy being yourself. If a child’s self-worth is low, it can have a lasting impact on their future. Fortunately, building self-esteem isn’t difficult as long as you understand how to build self-esteem in children. But before we realize how to build self-esteem in children, let’s talk about why self-esteem is essential. 

Why is Self-Esteem Important?

Human beings are social creatures, and self-esteem is one of the most critical foundations for relationships. Self-esteem is about feeling good about yourself, your appearance, your abilities, and your relationships.

Self-esteem is an essential part of healthy childhood development. High self-esteem makes you feel worthy and confident in your abilities. You may have some insecurities along the way, but you aren’t afraid to ask for help when needed.

People with high self-esteem are likely to reach out to others and feel a sense of belonging. Children with high self-esteem are capable of more creativity and are more likely to participate actively. They are also less likely to get mood disorders as adults. 

It’s essential to support children’s self-esteem because it helps them to learn to value themselves, go after their dreams and goals, and respect others. 

Kids with high self-esteem have a greater chance of becoming successful in life. They are more likely to achieve higher education levels and have healthy and stable relationships. It also decreases their chance of engaging in risky behaviors like drug and alcohol abuse. 

Self-esteem is essential for helping children deal with challenges and disappointments. It enables them to bounce back more quickly from life’s difficulties. Kids who have low self-esteem are more likely to let setbacks impact them. They are more likely to “give up” on challenges.

What Does High self-esteem look like?

You feel secure and worthwhile when you are valued. You will be positive in relationships with others and feel confident about your abilities. 

You will be more open to receiving and accepting feedback. You may also be open to learning, which can help you master new skills.

Your healthy self-esteem enables you to be assertive and optimistic about your future and less likely to be overly critical of yourself and others. They can better withstand stress and setbacks. Knowing that you are a worthwhile person isn’t about being a show-off. It’s about accepting yourself as you are — with all of your faults.

Here are seven ways to boost your children’s or students’ confidence and self-esteem. Before you know “how to build self-esteem in children,” download the JoyScore App and find out where you are on this life journey to happiness. 

Ways to Build Self-Esteem in Children:

Expressing love and appreciation to your child

• Celebrate your child’s achievements, whether the achievement is in sports, art, or academics, and let your child know you’re proud of them. Don’t criticize or put your child down — instead, encourage them.
• Take an interest in your child’s activities. Show that you care about what your child does. Ask questions about their hobbies and interests, and show an interest in them. 
• Showing patience and understanding when your child makes a mistake is an excellent way to build self-esteem. Parents or teachers must acknowledge that they love and care for their children or students, even when they make mistakes or poor decisions. 

Be a good role model.

• Parenting is not just protecting your child but also giving them the right judgment, power, sensibility, and empathy, so your child’s uneasiness doesn’t start affecting others.
• Certain parenting behaviors and character traits, such as anger and fear, are passed down from generation to generation. When you have a child, you have the opportunity to become the parent you want. If you have low self-confidence, due to how you were raised, take action to heal yourself and break the family routine. 
• Confront the problems in your past that prevent you from being a present parent. This will make you a good parent and role model for your child.

Encouraging them to take decisions by themselves

• Allow your child to choose their toys. It doesn’t mean saying YES to everything they want but let them speak about their likes and dislikes. Allow them to try new things, even if they might seem scary. This allows your child to develop confidence and a sense of self by having a voice about gaining control over her toys. 
• When young children, like toddlers, assert themselves, they learn that decisions have consequences, which helps them develop confidence and a sense of self.
•  Allow your child to explore their environment, but be ready to assist them if necessary.

Give Your Child Responsibilities

• Giving children work is one of the ways children acquire self-assurance and internalize values. One way families can do this is by teaching children how to maintain the house and clean up after themselves. This helps children feel more valuable and acquire desirable behavioral and teaching abilities.
• Giving children chores around the house teaches them to be more responsible. This will result in a sense of responsibility toward society, too. 
• When children help around the house, parents are relieved of some of the busy work, and children feel they are essential and contributing to a cause. Children feel helpful and needed, and the energy they spend on the home becomes an investment in the value system of that home.

Ask them for their advice or opinion.

• Studies show we usually stop opening up to people when our opinions are not valued. Showing that you love your child’s ideas and opinions by asking them for advice on age-appropriate situations is a great way to build their confidence. 
• Help them feel more comfortable by asking them what they would do in a hypothetical situation. Permit them to share their thoughts and praise them when they take the time to share their input. This will make children more confident as they learn to express their opinions.

Don’t compare them to others.

• Give your child credit for their strengths and accomplishments. Talk about their unique personality or interests. Focus on the positives. 
• Keep the focus on your child. Strive not to compare siblings. This helps kids’ self-esteem and encourages them to see their unique gifts and strengths. 
• Kids tend to compare themselves to their siblings, classmates, or other family members. While these comparisons are usual and expected, celebrate your child’s individual gifts and character traits.

Hear them out

• When you want to make your child feel loved and valued, spend quality time with them. Eliminate distractions. Put away electronics. Stop doing work. Pay attention to their interests.
• No one expects children to be perfect; in reality, they don’t need to be. Kids can learn a lot by making mistakes, asking questions, and experiencing life firsthand. Over time, they may realize that specific errors are helpful and necessary for growth. What matters most is how children view themselves and what they do with that knowledge. 
• By encouraging your child to be proud of their unique talents, interests, and abilities, you can encourage them to build self-esteem and achieve great things as they grow up. 

Self-esteem is a tricky topic for parents to navigate, but by using these tips, you can improve your child’s self-esteem. With a strong foundation in self-esteem, children can make better decisions as they move into adulthood, socially and academically.

Building self-esteem in children requires patience, understanding, and effort. It takes effort to praise your child when they’ve done something well. It takes effort to ignore their mistakes and focus on the positive aspects of their life. 

You can’t change your child’s genetics. You can’t change the negative experiences they’ve had. But you can help to empower them with good advice. You can set a good example for them, and you can show them that you appreciate them for who they are. 

If a child has low self-esteem, it may have a lasting impact on their future. It can affect their career choices and their relationships in life. With low self-esteem, children don’t enjoy being themselves. They may wish they were someone else. They may feel undeserving of success in life. Use our advice on “How to Build Self-Esteem in Children” and give your child a better future. We can help you to know more about mental health and life. Download the JoyScore App and live a happy life!

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10 Healthy Ways To Improve Your Self-Esteem

Everyone is worthy of having high self-esteem. You don’t have to achieve a certain level of success or look a certain way to have it. Self-esteem comes from inside and is directly linked to your confidence. Likeability and popularity are two factors that can give you confidence, but they won’t automatically make you feel good about yourself.

What is self-esteem?

Self-esteem refers to the opinion we have about our self-worth. People with low self-esteem often judge themselves harshly and have a negative view of themselves. They tend to feel unhappy or depressed when things go wrong.

Some people may have high self-esteem, but it doesn’t mean they always like themselves or think they’re perfect! This just means they might be able to accept their flaws more quickly than others.

Why do people experience low self-esteem?

Low self-esteem is a feeling that you are not good enough, smart enough, or attractive enough. You may also feel that no one likes you or you don’t deserve to be happy. Low self-esteem can also lead to mental health issues.

Many people struggle with low self-esteem because of things they have experienced in their life. Some people experience low self-esteem because of their physical appearance, while others might feel like they don’t measure up because of their accomplishments or failures.

People who have experienced trauma or abuse often have low self-esteem, too, because the event damaged their sense of worth. People who have been bullied often feel like they don’t fit in, and they may dislike themselves, resulting in low self-esteem too.

Good self-esteem

Good self-esteem is something that everyone wants to have. It is the key to achieving your goals and living a happy life. It is not something that you are born with; however, you can improve your self-esteem by making some changes in your life.

How to improve self-esteem

Self-esteem is the way you feel about yourself and your value as a person. It’s how confident you are about your abilities, skills, intelligence, and appearance.

If you have low self-esteem, it can affect every aspect of your life — from your relationships to your career. But if you have high self-esteem, it can bring out the best in you!

So how do you improve your self-esteem? 

Here are 10 ways:

1. Be good to yourself

You can’t control other people’s thoughts and actions, but you can control your thoughts and actions. The first step is to stop blaming yourself for what others think about you. It’s important that you understand that people evaluate themselves by comparing themselves to others. If someone doesn’t like you or doesn’t want to be around you, it may have nothing to do with who you are — it could be because they don’t feel comfortable with themselves.

2. Exercise regularly

Exercise is a great way to improve your self-esteem. Exercise helps you feel better about yourself, gives you more energy to do things you enjoy, and helps you sleep better at night. If you don’t like a specific exercise, like running, try different exercises, such as yoga, dancing, or cycling, until you find something that works for you.

3. Know that everyone makes mistakes.

Everyone makes mistakes from time to time — even if they’re smart, talented, or successful in some areas of their life. But when people with low self-esteem make mistakes, they often criticize themselves harshly and repeatedly, making it more difficult to move past those errors and learn from them. Instead, remind yourself that nobody’s perfect, especially when things go wrong — and that’s okay!

4. Take a break from social media.

Social media can make us feel bad about ourselves by comparing our lives to everyone else’s highlight reel. Instead of spending so much time on Instagram, Facebook and Twitter, try something new that makes you feel good about yourself: read a book, go for a walk or cook dinner for friends.

5. Challenge your negative beliefs.

If something is bothering you about yourself, ask yourself why? Are the things you say about yourself really true? Can you find evidence that contradicts them? Challenge the negative thoughts that lead to low self-esteem and replace them with positive ones.

6. Do what makes you happy.

One of the best ways to improve your self-esteem is to do what makes you happy. If you’re doing something that makes you happy, like going out with friends or playing a sport, this is great! You deserve to have fun and enjoy life.

It’s important to realize that many parts of our lives are outside our control, but there are certain things we can control — and we should take full advantage of those opportunities.

7. Be a good friend.

You have to love yourself before you can love others. It’s easy to get wrapped up in thoughts about what other people think about us, but if we’re busy worrying about what other people think, we’re not paying attention to our own needs and feelings. Instead, focus on being a good friend to yourself by treating yourself with respect and kindness.

8. Surround yourself with positive people who support you.

Self-esteem is a reflection of the quality of your relationships. If you want to feel good about yourself, then surround yourself with people who treat you well and make you feel good about yourself. Don’t waste your time on people who put you down or don’t appreciate who you are.

9. Celebrate small victories.

An important step in building your confidence is recognizing the small wins that happen every day. For example, if you’ve been trying to lose weight and have been successful at sticking to a healthy diet, congratulate yourself! Or if you’re working on getting out of debt and have made progress by paying off a small amount of debt this month, celebrate that too!

10. Be more assertive.

Assertiveness is about standing up for your beliefs and values while also respecting the needs and wishes of others. It’s an essential skill for healthy relationships with friends and family members. It can also be applied in other areas of life, like at work or when dealing with difficult situations.

Being more assertive can help boost your self-confidence because you’re being true to yourself instead of letting others take advantage of you or manipulate you into doing things that don’t fit your beliefs.

As you start improving your self-esteem, remember that both positive thoughts and positive actions will help to build your confidence. If you need help in this area, it may be worth talking to a friend, a professional, or joining an online support forum. 

Joyscore is an app that can help improve self-esteem like no other. Simply by using the app 10 minutes a day, you will find yourself experiencing more positivity in life and feeling better about yourself with every passing day. Give it a whirl, and take the first step to improve your self-esteem!

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7 Simple Yet Powerful Tips to Building Trust in Friendships – JoyScore Inc

The building of a healthy bond in friendship is not restricted to the quantity of fun time we spend together. The presence of love, compassion, respect, and trust play a major role in deciding how strong your relations are and how long they will survive. As long as friendship is concerned, it is a close association between two people who perceive positive energy from each other. One cannot be forced to be friends with someone, as happens in blood relations. Therefore, your friends intend to become a very important part of your lives, and you tend to trust them a lot.

The importance of trust in friendship must be acknowledged by every individual. Without trust, there is no authenticity in friendship. Your friends should count on you and should not be let down or hurt because of some minor lies or misunderstandings. 

If you are interested in building trust in friendships, read about some major facts that are salient for you to earn the trust.

1)    FELLOW FEELING

Any relationship, including friendship, demands the support, encouragement, and time of your partner. No matter what the situation is, you must be available for your friend and always support them. 

At times, if one cannot be of any help to their friend, providing a shoulder to cry on can at least aid in healing.

Being available in difficult times is possible only when you two are on talking terms with each other daily. Therefore, try taking out some time regularly for your friends and enjoy the non-replaceable bond.

 2) GIVE RESPECT

Building trust in friendships is possible only when both individuals are valued equally. If, in the long run, the one who is assertive dominates and who is naturally timid follows, it will be the end. No individual likes their opinion to be overlooked because it harms their self-respect.

But you need not be formal or always polite as it will be against the rule of friendship. One just needs to maintain the balance and consider the other person’s opinion even when it is inappropriate. For instance, your friend may wish to celebrate your birthday at a restaurant, but you want to stay home and watch a movie with him. So, don’t be domineering; just tell him that you both will work out on this plan on his birthday instead.

3) BE WIDE-OPEN

A healthy bond cannot be built if even one partner remains introverted. Friendship differs from the relationship you share with your colleagues, where you return each other’s “Good Morning” when passing by and remain superficial. 

However, a formal relationship can also turn into friendship in the long run.

When a person is in the early stages of friendship, his insecurities don’t let him open up with his secrets. The reason is his fear of giving the other person a chance to hurt him by gossiping or making fun of him. But trust me, a true friend will never do that! Else, they will respect and support your dark side also and help you gain trust in friendship.

4)  KEEP UP PROMISES

Trust in friendship can be easily destroyed when you don’t want to change your habit of lying. Making fake promises to get rid of a situation can never be fruitful for any relationship. 

A simple example can be of a friend who makes a plan of shopping every weekend and has not shown up for the last 2months. You will never want to trust such a friend even for other plans or asking for help in your difficult times. This gradually weakens your bond, and you may lose a loyal friend.

5) RECIPROCATE EFFORTS

Any bond will survive only when equal efforts are put in by both partners. Equality in a relationship cannot be measured with any tool. You don’t need a bean counter for that. 

One mandatory effort both the partners need to put in is communication. If one is busy more often, at least they must make it a habit of returning calls and messages whenever they get free. Communication is the key to keep you updated with your friend’s current situation, and you can be available in their difficult times as a caring cushion.

6)  RESPECT YOUR PARTNER’S PRIVACY

Friendship does not allow you to enter into your partner’s personal space. To build trust in friendships, you need not be connected 24/7. Never become dependent on your partner for your happiness in any relationship. A healthy bond demands adjustments from both sides, where you may need to compromise over time when one is busy with their work or family.

Other than time constraints, certain people also set some boundaries that neither one should cross. So, be mindful of how you address your friend even when you two are in a cheerful mood. Some people may also not like talking about their love life, so this is where you should not be intruding and offending your friend.

7)  BE HONEST AND COMMITTED

Building trust in friendships becomes an easy job when the partners are honest. 

Tell your friend the truth, no matter how big or small. Your friend trusts you and expects an honest opinion on her dressing. Don’t lie if you don’t like it. It will hurt her when an outsider criticizes it.

Other than being honest, you need to stand on your commitments also. If fate places you in two different cities, stay connected through distance rather than looking for new ones. Your efforts, patience, and time will make you dependable.

8)  DON’T HIDE YOUR FEELINGS

Expression of feelings is very important to build trust in friendship. Don’t expect your partner to read your mind, as it will lead to misunderstandings. Be vocal or show them your care, love, and affection.

Even the feeling of guilt has to be shown if you ever make mistakes. Again, don’t just act normally after a whole lot of chaos you created; go and apologize first. Never let your ego spoil everything.

9) CELEBRATE SUCCESS AND ENCOURAGE IN FAILURES

A friend’s presence matters a lot to a person in good times as well as bad times. Seeing your friend happy for you making it to the finals of basketball in the inter-college championship is one good feeling. 

So, try and show up for their important days; even if they fail, you will be there not to let them feel low. Your encouragement can be of great help as you two know each other in and out. Therefore, help your friends to improve their weak side in every era of life.

Friendship is one special bond every individual desire. If you have one friend or a bunch of them, it doesn’t matter. As long as they understand the importance of trust in friendship. Sharing your life with someone who will not judge you and keep your secrets confidential is special.

Learn more about relationships by downloading the JoyScore App and enjoy a healthy and happy life.