Real Ways Fad Diets Can Harm You

Fad diets are weight loss schemes that promise quick fixes, often involving very strict and extreme eating plans, or very low caloric intake. Unfortunately, these diets do not provide long-term benefits. If anything, they can cause serious health problems. 

 

6 Ways Fad Diets Can Harm You

 

1.    They Make You Gain Even More Weight

 

What usually makes fad diets very tempting are the promises of quick weight loss with little effort on the part of the participant. Sure, everyone would love to lose weight in the soonest possible time, with minimal effort and that is always the hook.

 

Unfortunately, the truth is that yes you can lose weight with fad diets but often it is mostly water weight. Also, fad diets are very hard to stick with, and so while you may lose an initial few pounds, once you resume your normal diet (and everyone always does), you will gain all the weight back, and more often than not, you gain more! This is called rebound weight gain. 

 

Fad diets never implement or address the permanent lifestyle changes required for lasting healthy weight management.

 

2.    They Can Lead to Nutritional Deficits

 

Most fad diets restrict your options to specific types of food, thereby eliminating important nutrients the body needs. When you’re limited to a specific type of group, you sacrifice the nutrients that you would otherwise obtain if you were eating a healthy and well-balanced diet.

 

Carbohydrates are oftentimes considered a no-no in many of these diets, but in reality, restricting carbohydrates can significantly hurt your energy levels, making you feel fatigued. You will not have the necessary fuel to energize your workouts and function effectively on a day-to-day basis.

 

In reality, complex carbohydrates, like whole grains actually support healthy weight loss because they contain high amounts of fiber that keeps you full longer and prevents sugar spikes in the blood that keeps out of control cravings at bay. 

 

The same misconception goes for fat. Many fad diets attempt to turn fat into a mortal enemy, when in reality, not all fats are bad. In fact, certain types of fats such as omega-3 are necessary for optimum health and monosaturated fats are required for brain and heart health. 

 

3.    Muscle Wasting and Hair Loss

 

Fad diets can lead to hair and muscle loss because they are nutrient deficient. For one, protein is a nutrient that you need if you want your hair to be and grow healthy. Not having enough may cause hair fall and brittleness.

 

Muscle loss is another common problem. Because of the caloric deficits associated with fad diets, the body naturally turns to other means to get that required energy, and as a result, muscle wasting occurs. You do not want to lose your muscle if you are planning to lose weight, because having more muscle mass can help you burn more calories by boosting metabolism even when the body is at rest.

 

4.    They Ruin Your Body’s Natural Metabolism

 

Fad diets often dictate you how much to eat and when to eat, which goes against your body’s natural eating pattern. Our bodies are aware when we need to eat and when we have had enough. While fad diets may give you temporary results, there are long-term implications that can affect your health permanently. 

 

Mindfulness is a technique taught in meditation and yoga, and can help you to get in touch with your body and real hunger, and this is a much more effective and healthy way to lose weight.

 

5.    They Often Lack The Element of Exercise

 

Most fad diets are too focused on the food intake itself, and neglect the importance of exercise. Since they often advise the intake of very low amounts of calories, exercise is often not recommended, if not restricted. This can be detrimental to your overall health.

 

6.    They Are Not Sustainable

 

Fad diets are just that – fads. They are not meant to last on a permanent basis. These types of diets promote rapid weight loss in an unreasonable amount of time, rather than a healthy lifestyle that is sustainable for the long term. They never address lifestyle changes, such as choosing an apple for dessert over apple pie and changing your taste accordingly.

 

Many people can attest that they have lost over 100 pounds over a lifetime in 10-pound spurts. Lose it, and gain it back, lose it, and gain it back, repeatedly in a vicious yo-yo cycle. Usually at the center of this merry-go-round is a fad diet turning the wheel.

 

How To Spot A Fad Diet

 

• Quick fix promises
• Involvement of “magic foods” or special food combinations
• Exclusion of a particular food group, for example, carbohydrates
• Unproven claims that are based on limited scientific study
• The suggestion that certain food combinations can alter one’s body chemistry

A Better Way

 

Instead of going for fad diets, the best way to lose weight is a gradual transition to a healthy lifestyle. By combining regular exercise with a healthy balanced diet, you are sure to achieve your weight goals and be able to keep it off for the long term.

 

Small Changes

 

Start by making small changes with the foods you choose. Replace three desserts a week with a piece of fresh fruit. Substitute French fries with a side salad or steamed vegetables at lunch two times per week. Then increase it to three times, and so on.

 

Assess your kitchen and begin to gradually remove all unhealthy snacks and foods from the fridge and cupboard. If you don’t know what is healthy and what isn’t, find out. Replace all that you have removed with better choices.

Exercise

 

Begin an exercise regimen by taking a two block walk every day, then keep adding a block every two or three days, you cannot imagine how fast you become acclimated and fit and with gradual increases you will be walking a mile before you know it, without even noticing how you got there! 

 

Do some type of strength training be it with weights or bodyweight exercises three times per week. Building lean muscle mass will boost your metabolism and make you stronger and healthier, which will improve your overall quality of life.

 

It Works!

 

It is not difficult to implement small changes that together make for a big difference in your weight, health and how you feel. The best part is that you will NEVER have to go on another diet, fad or otherwise again.

 

High Intensity Vs Low Intensity In Your Workouts

Many times people do not take the time to consider their workouts and how what they do will effect results. Mindless exercise will not bring you optimal results, and so it is important to take the time and consider the actual workout, and your progress of its effects. One of the key considerations in profiling and designing an excellent exercise program is considering intensity levels.

 

Many people who begin a workout program are confused at which they should focus their attention on: high intensity or low intensity? Both high intensity and low intensity workouts have their advantages. It all depends on what your fitness goals are. Let's compare high intensity workouts with low intensity workouts and maybe you will be able to determine which you should focus your fitness program around.

 

High Intensity

 

This type of exercising is definitely the most popular type of exercising these days because people appreciate the fact that it gives significantly more results in less time. We are all hard pressed for time nowadays and many would rather get their workout done and over with so they can move on to their many other responsibilities. 

 

How does a high intensity workout deliver more results? 

 

High intensity is pretty self explanatory. You will be working your body much harder during a high intensity workout than a low intensity workout so you will be burning more calories in less time. High intensity burns more calories because you reach about 75% or your maximum heart rate as apposed to only 50% of your maximum heart during low intensity workouts. Your metabolism will be really pumping and you will continue to burn more calories after completing a high intensity workouts. You also burn more calories from fat per minute than you would doing a low intensity workout.

 

So you can see why people would choose high intensity workouts. If their goal is to burn fat, gain strength, and do it in less time, this is the right choice for them. Unfortunately, many cannot take advantage of high intensity workouts for various reasons. It should also be noted that high intensity workouts should not be overdone as it could be very taxing on the body and cause a burnout.

 

Examples of high intensity workouts are: sprinting, interval training with bodyweight exercises, and plyometrics. 

 

Low Intensity

 

Low intensity workouts are more traditional but don't deliver as much results as high intensity workouts. That's not to say that low intensity workouts are a waste of time. Many people enjoy a low intensity workout and have the time to dedicate to it and there is nothing wrong with that. Some find that a low intensity workout is much more stress relieving. 

 

Although it takes much more time to get the results you would see from high intensity workouts, you can still burn fat with low intensity workouts. It is, in fact, the best workout for certain cases. The elderly usually can't do high intensity workouts but that doesn't mean they shouldn't be able to get in their cardio. Low intensity workouts allow them to stay fit and healthy without the risk of injury. What about those who already have injuries? They can't perform a high intensity workout either. Again, low intensity workouts are good for them. 

 

Also, there are fitness professionals who are trying to lose that last inch of fat without losing any muscle. They are eating a very strict low calorie diet and wouldn't want to do high intensity workouts as this would deplete their muscle mass. So they perform low intensity workouts to get rid of fat without losing precious muscle.

 

Examples of low intensity workouts are: jogging on a trail or treadmill, simple cycling, elliptical machines (without intervals), or water aerobics. 

 

So, which do you think you would benefit from? 

 

Most would choose to do high intensity workouts for the best results, but understandably there are some who would say that low intensity is all they can handle. 

Even if high intensity is your workout of choice, there may be days where you don't feel up to a hard workout but getting in anything is better than nothing. This is when low intensity workouts will come in handy. 

 

Whether you choose high intensity or low intensity, consistency is key. Any workout program that you follow regularly will serve you in promoting good health, healthy weight management and effective weight management.

 

A Look Inside The Brain During Exercise

There seems to be no end to the benefits of exercise. Humans need to move or else fall victim to what is often referred to as the sitting disease. If the majority of your day is spent sitting, your overall health will suffer, it can lead to weight gain, heart disease and other serious chronic illness, as you get older. Lack of movement can lead to heart attack, stroke, and a general loss in quality of life in our senior years.

 

Everyone agrees that exercise is physically great for the body. However, did you know that exercise also has a wide variety of benefits for the human brain? What exactly happens in our brains when we exercise to have such an impressive effect on our mental health?

What Actually Happens In The Brain During Exercise

 

Exercise causes our heart pressure to rise, which sends a signal to the brain that the body is under stress. In response, a protein is released into our body called “brain-derived neurotrophic factor” (BDNF). This protein is thought of as a “reset switch” – it repairs memory neurons, making thoughts seem crystal clear after exercising and putting the body at ease. 

 

Simultaneously, endorphins are released into the brain, which are meant to limit the degree of pain and discomfort associated with exercise, even creating a sense of euphoria. Like BDNF, endorphins are released in response to the feeling of “stress” brought on by exercise. The term, “runner’s high” is the coin phrase used to describe the surge of endorphins during exercise that act as a natural anti-depressant.

 

The same antidepressant-like effect from a “runner’s high” results in a reduction in stress level hormones. Additionally, a study conducted in Stockholm showed that running stimulates cell growth in the hippocampus, which is the portion of the brain responsible for memory and learning.

 

How Our Mind And Body Are Affected

 

Together, BDNF and endorphins give us a “happy” feeling after exercise. These are somewhat addictive in nature, which is one reason why some people seem obsessed with exercising, although this “addiction” can be a healthy one. 

 

Besides the short-term high from endorphins and BDNF, exercise also has long-term benefits. Studies show that people are happier and more productive throughout the day when they exercise. A Penn State research study showed that people who had worked out within the previous month were happier and more productive at work compared to those who had not exercised (but not quite to the same degree as those who had worked out earlier that day). People who exercise regularly have much better moods than those who don’t and retain a stronger sense of calmness throughout the day. 

Exercise affects the brain on various fronts. Not only does it increase heart rate that pumps more oxygen to the brain, it also facilitates the release of various hormones that provides a nourishing environment for the growth of brain cells.

Research conducted at UCLA showed that working out stimulates the growth of new neuronal connections in a variety of important cortical areas of the brain. 

How To Maximize The Benefits

 

20 Minutes

 

Based on this information, you might think that professional athletes are the happiest people on the planet. According to research conducted by the Department of Exercise Science at the University of Georgia showed that only 20 minutes of exercise is needed to reach that peak level of productivity, positive mood, and facilitates information processing and memory functions. The key is to turn it into a habit. 

 

Mental And Physical Connection

There is an important mental and physical connection that can increase the benefits of exercise. For example, exercise that integrates different parts of brain activity, such as ballroom dancing that requires rhythm, strategy, coordination and thoughtfulness in movements stimulates cognitive health more than less complex workouts like running or cycling that do not necessarily engage diverse mental abilities.

Adding Exercise To Your Life

 

Working out in the morning before work or school helps to spike brain activity, prepares you for stresses you may incur during your day, allows for increased retention of new information and learning, and equips you to cope with complex situations that may arise.

 

Start-off easy – even just 5-10 minutes a day – and gradually increase the length and intensity of your workout. Going to a group or class at the gym makes exercising more fun, and it’s a great way to learn new techniques and to meet new fitness minded people. 

 

However, getting motivated to go to the gym regularly can be a challenge, so try different exercises at home and outdoors in your neighborhood, such as jogging, biking, strength training, etc. Variety is the spice of life, and the more you vary your routine the better for your motivation and your body.

 

There are many apps on your smartphone that can provide you with workout sets for all experience levels and even guide you through the exercises. Furthermore, apps like Map My Fitness and Nike enable you to track your progress, which is a great way to stay motivated as you watch yourself improve. 

 

Final Thoughts

 

Remember, the health of your mind and body are closely connected, and exercise is one of the best – if not the very best – ways to improve mental and physical health in both the long-term and short-term. 

 

The long-term benefits of exercising regularly are immense – reduced risk of disease, improved mental health, stronger body/muscles, reduced stress, improved digestion, improved blood circulation, and much more. 

 

Even just going on a 20-minute daily walk is immensely better for you than staying sedentary. Find a training partner, set a schedule, do whatever you have to do to get those endorphins and BDNF proteins pumping as often as you can!

 

Is Exercise Addiction Real?

We have all seen people who are seemingly obsessed with exercise, diets, and fitness regimes, and sometimes we may wonder if they are over doing it slightly. 

 

Does this mean they have an addiction to exercise?  

 

Is such a thing real? While it may not be a formally classified mental disorder, it shares many similarities to other behavioral addictions, and can have harmful consequences. Although there is no single definition of exercise addiction, it is generally agreed that it comprises withdrawal, a buzz when exercising, impairs normal functioning, and can affect relationships; this is much the same as with other addictive behaviors. 

 

Research is continuing into exercise addiction, or excessive addiction as it otherwise known, so it is likely to be better understood in the future.

 

What It Looks Like

 

• As with any other addiction, one of the main characteristics of exercise addiction is a compulsion, or a need, to engage in the behavior on a very frequent basis.

• This may include over exercising several times a day or week, causing physical harm to oneself through too much exercise and putting exercise before other important things in life.  

• When not exercising, there is likely to be a withdrawal, which only fuels the need to exercise even more. 

• Someone with an exercise addiction is also likely to avoid other normal aspects of day-to-day life, for fear of not exercising enough that day. 

• They may lack motivation or interest in social activities that are not based around exercise, and find they retreat inwards, away from their social networks. 

• Despite possibly causing injury to themselves, someone with an exercise addiction will continue no matter what. Even if they are injured and should be resting, they will more than likely engage in some form of exercise. The addiction and need to do some kind of exercise will be greater than the impact of the injury.  

 

Getting Help

 

There is no formal treatment plan for exercise addiction; this may be developed as research into this area continues. However, there are a number of treatments for other addictions that can be applied in this case. 

 

Initially, the addict must realize and accept they have a problem. Without this vital first step, any subsequent treatment is unlikely to work. If there are any injuries or health problems, whether associated to the exercise or not, these must be considered and treated as a priority. Next, the person needs to begin the long road of changing their thoughts and behaviors around exercise. 

 

The ultimate aim is to get them to a place where they can engage in exercise a healthy amount, but still fully participate in day-to-day life. This may take a long time, as the root cause of the addiction should be uncovered; if the addiction has been present for a long time, this may be very difficult to do, even with the support of a professional. 

 

One of the challenges to this type of compulsion versus say drugs or alcohol is that in the later cases the addict must abstain completely form using, but with exercise, the person can and should get back to exercise but learn balance and restraint. 

 

If the person has low self-esteem, this will need to be built up in other ways, so they are able to get the same effect through another mechanism, not excessive exercise. The person’s family, friends, and support network should also be involved, as the addiction will have affected them. They are also the people who will be able to provide the greatest level of support to the individual, and hopefully create a change in them.

 

Bottom Line

 

Exercise addiction is a very real addiction, and should be treated like any other behavioral addiction as it shares the same characteristics and treatment options. Thankfully, the prognosis is positive once the person has accepted the addiction and is ready to work with others to bring about change.

 

10 Ways To Combat Fatigue And Increase Your Vitality

We live in a society of tired and worn-out people. Many people have desk jobs or sit around all day, which, while not using much actual energy, tends to make us feel zapped and more tired because physical movement begets energy. We run around from work to chores to home where we face more chores without the needed energy to accomplish these tasks. We spend weekends stuck to gaming systems, television screens and spend little time in the fresh air. 

 

We spend time wishing we had more energy. We take unhealthy shortcuts by downing Red Bull energy drinks to keep us going, not realizing that these drinks contain high amounts of sugar and caffeine that have landed many people in hospital emergency rooms. The energy drink industry, which nets an estimated $10 billion per year is resulting in a rising number of patients, many of whom are young in being treated in emergency rooms for serious complications related to the high intake of caffeine in drinks like 5-hour energy, Monster Energy and of course, Red Bull. 

 

According to a report by the Substance Abuse and Mental Health Services Administration, visits to hospitals because of energy drink complications doubled from 2007 to 2011. 20,783 emergency room visits cited energy drinks as a primary cause of the health condition being treated, including headaches, anxiety, irregular heartbeats, and heart attacks.

 

Many of us are overweight and partake in a diet filled with processed fake food that does not nutrify our bodies and only weighs us down and makes us tired and sick.

Fortunately, there are natural and effective ways you can combat fatigue and increase your energy and vitality. Some of these techniques and habits can also slow the process of aging.

 

There are some ways you can fight fatigue:

 

• Make sure there isn’t something physically wrong. There are several physical reasons why you might have chronic fatigue, from thyroid disease, anemia, sleep apnea, heart disease, to arthritis. The only way you can determine if any of these are the problem is to visit your doctor and be evaluated for these diseases. Many can be treated or reversed so that you can gain energy back. 

• Pay attention to the medications you are taking. Many medications have fatigue as a side effect and only a few of them have this side effect wear off after continued use. If you feel especially tired after starting a medication, talk to your doctor to see if anything can be done. 

• Exercise. While it would seem logical that exercise would make fatigue worse, actually the opposite is true. Being physically active tends to boost your energy levels, not to mention maximize the function of many of your body’s organs. Exercise can help you lose weight, which can further significantly increase your energy. According to the President's Council on Fitness, Sports & Nutrition, less than 5% of adults participate in 30 minutes of physical activity each day. More than 80% of adults do not meet the guidelines for aerobic activity that is known to increase energy and vitality, especially as we age. 

• Try yoga. Yoga is one exercise that has been shown to improve confidence, lessen fatigue, and clear the mind. Many types of yoga are ideal for just about any fitness level. Yoga has been found to be helpful by research in men and women over the age of 65, who generally have a great problem with fatigue.   

• Keep from being dehydrated. Keep a water bottle filled and chilled for more energy by fighting dehydration. Research on athletes has shown that being dehydrated zaps the energy from their activity. Even if you’re not athletic, staying hydrated with water will give you that added bit of energy you deserve. 

• Get enough sleep. The best way to get enough sleep is to go to bed early and get at least 7-9 hours of sleep. In one 2004 study, it was found that people who got adequate sleep were more vigorous and reported less fatigue. Naps are other ways to freshen up your energy level. Try for short naps, no longer than 30 minutes. Any longer than that and you will have difficulty sleeping during the night. One study showed that a nap followed by a small quantity of caffeine such as a 5-ounce cup of coffee or tea can restore your energy even more. 

• Try omega-3 fatty oils. Fish oil capsules are good for you in many ways. One way, as shown by a 2009 Italian study, to boost energy and have quicker mental reaction times, is to take fish oil capsules containing omega 3 fatty acids. The capsules also restored physical vigor.  

• Become aware of your personal circadian rhythm. Everyone is different in terms of when they have the most energy. Find out if you’re a morning person or a night owl and work with it instead of against it. If you have especially demanding activities to do, choose to do them when you have the most energy to work with.  

• Lose weight. Carrying around extra weight can be exhausting and the only way to rid yourself of that exhaustion is to start a healthy exercise and diet program that will help you shed pounds and feel more vigorous. There are no specific diets that work any better than creating a calorie deficit and working out at least 30 minutes per day.

• Eat smaller meals. Large meals zap you of energy because the body needs to use a lot of energy to digest them. Think about a time you ate a buffet, where everyone naturally eats too much food, versus a meal that included a salad. More likely than not when you left the buffet you felt exhausted and wishing someone would wheel you out of there, versus the energy you felt after a raw whole food meal such as a salad. Small and frequent meals will keep your blood sugars from fluctuating, giving you steady amounts of food energy throughout the day.  

 

Treatment Options for Depression

Depression is different for different people. It's important to work with your healthcare provider to work out a suitable treatment that fits your needs. Here are some of the treatment options your doctor may discuss with you.

 

Pharmaceuticals

 

There are various drugs available that are used to treat depression. It's a good idea to be as detailed as you can in sharing your symptoms with your doctor, because he or she will base your medication on these symptoms. All depression medications are not the same; they are specifically designed to treat certain symptoms. In cases of severe depression, medication is often needed to enable the patient to seek other forms of treatment. 

 

One thing to keep in mind is that it may not be a good idea to rely on medication alone. Most sources agree that you should seek other forms of treatment in addition to your medication. One final point on medicines for depression - if you don't like the side effects or think you're "all better now" and don't need them, don't just stop taking them on your own. 

 

Psychotherapy

 

For depression that is mild or moderate, psychotherapy can help a great deal. Professional psychotherapists work with depressed people to help them talk things out and focus on the thought processes and habits that contribute to the patient's depression. Psychotherapists sort of "explain" the depression to the patient so it seems less frightening and overwhelming; they help the patient gain control. Therapy sessions may include family members or be done on an individual basis.

 

Exercise

 

Research has shown the effectiveness of exercise in treating depression. Exercise helps boost "feel good" brain chemicals and helps improve overall health and fitness, which may boost self-esteem. Most sources suggest 30 to 60 minutes of exercise daily to get the full benefits. 

 

Supplements

 

Studies suggest that supplements may help depression. Vitamins, minerals, and certain herbs may relieve the symptoms of mild or moderate depression. St. John's Wort has been shown to help decrease depression symptoms. Other supplements that may help include:

 

• Fish oil
• Evening primrose oil (said to be particularly helpful for depression in women)
• B-complex vitamins 
• Magnesium
• Flax oil
• Valerian (a mild herbal sedative)

 

Diet

 

A healthy diet may help boost mood in depressed individuals. Nutrient-dense foods can provide your body with the necessary substances that it needs to fight depression and get your brain in optimal working order. Here are some dietary tips for helping treat your depression.

 

• Whole grains and complex carbs may help boost serotonin levels in the brain. Some depressed people crave sugar; this may be your body's way of telling you it needs carbs. Give it what it needs, but not in unhealthy forms like sugar or white flour baked goods.

• Fresh fruits and vegetables provide antioxidants and nutrients. Make sure to include lots of these in your diet. 

• Healthy fats can be helpful in treating depression. Go for fish and nuts to give your body the healthy fats it needs.

Depression: Signs and Symptoms

How do you know when you're just having a hard time and are stressed out, or if it's something more serious? When is it clinical depression? While a doctor is the only one who can make a qualified diagnosis, there are some signs and symptoms of depression that can signal your need to see a doctor. Here are some of those signs and symptoms.

 

Morning Blues

 

According to medical sources, feeling particularly depressed in the morning is a sign that you may have depression. Feeling sad all day is also part of depression, but the morning blues - perhaps making you just want to stay in or go back to bed - are particularly likely to be connected with depression.

 

Anger

 

Many people don't realize that recent research points to a connection between anger and depression. Blowing up and yelling at people without being able to control it may signify depression.

 

Irritability

 

Slightly different from anger, irritability is more about feeling snappish or easily frustrated and/or annoyed than angry blow-ups. Irritability connected to depression may make you feel really on edge all the time.

 

Overwhelm

 

Do you find yourself wanting to give up because things seem like they're just too much? Do you say, "I just can't take anymore," often? Depression can make you feel overwhelmed and over-stressed even when your schedule is not terribly demanding. Even a simple request for you to do something may send you over the edge and make you feel super-stressed.

 

Feeling Inadequate

 

People with depression may constantly compare themselves to others. As noted above, a not-too-demanding schedule may seem overwhelming to a depressed person, thus making the depressed person feel inadequate that he/she can't handle a schedule that others seem to handle fine. This sets up a cycle of feeling inadequate. 

 

Insomnia or Excessive Sleepiness

 

Ironically, depression can cause some people to lose sleep, while it makes others want to sleep all the time (hypersomnia). 

 

Lack of Interest 

 

Are you just not interested in any outside activities? Are things you once looked forward to just burdensome things you have to trudge through and get done? This may mean you have depression. 

 

Changes in Weight

 

In another irony of depression, both weight loss and weight gain may be symptoms of depression. Generally, if you gain or lose 5% or more of your body weight in a month, it may mean depression.

 

Indecision 

 

Depression can make you feel like you can't make a decision, even simple ones. Your schedule just seems like gibberish when you look at it; you may not show up for things you have on your calendar or get dates wrong. Everyone makes mistakes, of course, but if this is a chronic problem or you just can't seem to get a handle on your schedule even when you sit down and try to figure out what to do and what to skip, it may mean depression.

 

Inability to Concentrate

 

Depressed people often have trouble concentrating and focusing. Your mind may wander, even to thoughts of death or suicide, and you may feel like you just can't get it together.