It starts with a backpack of $200 of electronics and poor Wi-Fi security The US Department of the Interior (DoI) spectacularly failed its latest computer security assessment, mostly for a lack of Wi-Fi defenses.…
4
And Cloudflare customers get way better availability The Internet Archive, repository for some 468bn webpages, has become a fail-over service for Cloudflare customers, which could improve website availability for everyone.…
3
Plus: Strange $12m sale rumors surround top domain name Analysis  The man who claims he was screwed out of ownership of one of the internet’s most valuable addresses – invest.com – has lost a critical appeals court ruling. He reckons the battle’s not over yet, though.…
7
Telecom kit maker points finger in the general direction of Middle Kingdom's complicated supply chain Hardware video encoders from multiple suppliers contain several critical security bugs that allow a remote unauthenticated miscreant to run arbitrary code on the equipment.…
7
Online retail industry in India is expecting good growth in sales during the festive season, as Covid-19 fears continue to persist and offline shopping is still fraught with risks.
5
These are the best new shows and movies on Australian streaming services this week, including Bad Boys for Life, Terminator 2, and the complete series of Friends.
7
As a person who’s dealt with anxiety since I was a kid, I find that I’m often most anxious first thing in the morning. When I open my eyes, all of the worries and potential stressors that await me flood my mind. The pit in my stomach makes me want to stay in bed as long as I can so I don’t have to face the day ahead. Of course, this avoidance only exacerbates what I’m feeling. What alleviates it is just the opposite: Getting up on the earlier side so I have time for my morning routine. These days, that’s making an iced coffee, taking my dog for a walk, following a short workout video, writing my to-do list for the day and ― when time permits ― meditating and journaling. “Morning routines are powerful and set our pattern for the rest of the day,” Lee Chambers, an environmental psychologist and well-being consultant in Britain, told HuffPost. “A worry-filled morning will often flood into an anxious afternoon.” Conversely, starting the morning with intention creates a sense of calm and confidence that makes the rest of the day seem more manageable. So how do you create those morning rituals that will quiet your racing mind and stick with them? Below, experts offer some helpful advice.  How to start a solid morning routineConsider how much time you can realistically carve out for yourself. “We all have a period of the morning that we have some level of control over,” Chambers said. “For some people, that may be an hour, for others, it may be 20 minutes.”For example, if you have young kids or a long commute to the office, you may have less time to work with. So figure out what’s realistic for your circumstances.Waking up earlier may help your mornings feel less frazzled. That said, you shouldn’t force yourself into becoming an early riser at the expense of getting a full night’s rest. Remember that sleep plays a pivotal role in your emotional regulation. “Often we hear of routines that start in the early hours of the morning,” Chambers said. “For some people, this is a high-energy time and a perfect time to start your routine. But if you’re limiting your sleep or you just don’t function well so early, it is going to be detrimental.”Experiment to figure out which rituals work best for you.Finding out which morning routine additions alleviate your anxiety may take some trial and error. What works for your partner, friend or that random influencer you follow on Instagram may or may not work for you. “Think about your biggest stressors and problems that trigger your anxiety, and then consider what really helps in these situations,” Chambers said. “Then look to those activities and experiment. There are many ways and methods to exercise, plan, journal, listen and read, and some will feel just right for you.”Make it easy and enjoyable so you stick with it. You don’t need to come up with some elaborate 20-step process to reap the benefits of a morning routine (but, hey, if you want to, more power to you).“Morning routines are most effective when we enjoy them and they are easy to integrate into our lives,” Chambers said. “They are not about completely changing what we do, but adding small, positive changes that compound together.”Morning routines are most effective when we enjoy them and they are easy to integrate into our lives.Lee Chambers, environmental psychologist and well-being consultantOne way to make the morning smoother? Do some preparation the night before, like laying out your workout clothes, whipping up a make-ahead breakfast or putting your journal by your coffeemaker. “Leave things to trigger you to remember, make what you need accessible and craft a space where it is possible,” Chambers said. But know that you’re not going to execute your routine perfectly every day ― and that’s OK. You might be on a roll for a couple of weeks and then fall off for a few days. If you mentally prepare for these hiccups, you’ll be less likely to beat yourself up when they happen. “It’s easy to move into judgment and criticism of yourself when things don’t go as you would have wanted or when you don’t immediately want to jump out of bed in the morning to start a new routine,” said marriage and family therapist Lynsie Seely of Wellspace SF in San Francisco. “Expect that there will be difficult moments and connect with your internal voice that offers kind words and encouragement along the way.”And when you do follow your routine, give yourself some praise. “Celebrate a little,” Chambers said. “Similarly, when you miss it, be kind to yourself and get prepared for the following morning.”Some habits worth trying to incorporate into your morningWe asked mental health professionals to recommend some practices that help soothe anxiety. Try out a few of these and check in with how you feel afterwards — but know that it may take some time to see the benefits. Then you can determine if you want to add any to your a.m. routine.1. Start your day by drinking water. Before you have your tea or coffee, hydrate with a glass of a water as soon as you wake up. “It gives us increased cognitive function, allowing us more clarity of mind, can elevate our mood and energy, and promotes more balanced emotional regulation and takes less than a minute,” Chambers said. “And it’s a great habit to stack your next part of the routine into, and you can even prepare your water the evening before.”2. Walk outside. Taking a walk outdoors is a calming, grounding way to begin the day.  “It is also great as it gets sunlight into our eyes, stimulating serotonin, which boosts our mood,” Chambers said. “It also ignites our senses, as the wind hits our face, sounds of the environment fill our ears and we smell the external world. It makes us mindful and eases our worries in the process.”3. Practice gratitude.Take a moment to reflect on all of the good in your life. You can list a few things in your head, share them with a partner or child, or write them down in a journal.  “Start your day with a grateful heart before you even get up from bed,” said Renato Perez, a Los Angeles psychotherapist. “Start naming all the things you’re grateful for. This could be done through prayer or simply a list you say out loud to the universe or Mother Nature.” 4. Try to avoid checking your phone first thing. Those work emails, text messages, Instagram notifications and news alerts can wait a bit. If you charge your phone by your bed or use it as an alarm clock, you’re going to look at it right when you wake up. Before you know it, you’re sucked in and two minutes of scrolling turns into 20. Try charging your phone across the room so it’s not within reach. Or charge it outside of the bedroom and use an alarm clock instead. “I see so many people who immediately check their work email in the morning, which automatically puts them in ‘work mode’ and makes them feel anxious about the day ahead before they even get out of bed,” said Gina Delucca, a clinical psychologist at Wellspace SF. “Similarly, some people hop on social media or start reading news articles while lying in bed, which may trigger anxiety by reading or seeing something negative or scary.”That doesn’t mean you have to avoid your phone altogether, which just isn’t realistic for most of us. “But I definitely recommend giving yourself some peace and quiet in the morning before the daily grind begins,” Delucca added.5. Take some deep breaths. When you’re anxious, you might notice your breathing is quick and shallow, rather than slow and deep. “This is a part of our body’s natural stress response, and it coincides with a few of the other physical sensations you may notice when you feel anxious — like rapid heart rate, dizziness and upset stomach,” Delucca said. “While we don’t have voluntary control over some of these bodily sensations, we do have control over our breathing, and we can use our breath to help induce a more relaxed state.”Morning routines are powerful and set our pattern for the rest of the day.Lee Chambers, environmental psychologist and well-being consultantThose deep, nourishing inhalations and exhalations stimulate the parasympathetic nervous system, producing a sense of calm.“To begin, try to spend a few minutes each morning sitting or lying in a comfortable position, closing your eyes and taking a few slow, controlled, deep breaths,” Delucca said. “Try breathing in through your nose and then breathing out through either your nose or mouth. When you inhale, imagine that you are filling up a balloon in your abdomen rather than just breathing into your chest.”6. Meditate.“There is no better way to quiet the mind than by practicing meditation,” Perez said. “Start small — two to three minutes — and increment every week.”When your mind wanders away, which it inevitably will, gently bring it back to your breath.You can sit in silence, listen to relaxing music, do a guided mediation through an app like Calm, Headspace or Insight Timer, or find one on YouTube. You can also try repeating a mantra — “I am safe, and I will be OK,” is one Delucca suggested. Or do a body scan: Start at the top of your head, bringing awareness to each body part and releasing tension from that area as you slowly work your way down to your toes. 7. Eat a nourishing breakfast. “Our mood is highly influenced by what we eat,” Chambers said.Opt for a balanced breakfast that contains protein, healthful fats, fibre and complex carbohydrates — think a vegetable omelet with avocado toast or oatmeal with nut butter, berries and chia seeds. Refined carbohydrates, such as doughnuts and sugary cereals, can lead to a blood sugar spike and crash, “causing challenges with emotional regulation, which may leave you feeling anxious,” Chambers added. (That said, if the occasional croissant or chocolate chip muffin brings some joy to your morning, it’s totally fine. Food is meant to be enjoyed, after all.)8. Read a few pages from a book. Rather than reading news or catching up on your social media feeds early in the morning, Perez recommends picking up a book that inspires you and reading for a few minutes ― even just five pages. “Find a book that really speaks to you and makes you feel good,” he said.9. Move your body. It could be yoga, walking, running, dancing, cycling, strength-training or even stretching. “When you exercise in the morning, you may notice improved focus and energy during the rest of the day, as well as better sleep at night, which can also help to tame anxiety,” Delucca said. “In addition, exercising in the morning can enhance your mood by giving you a boost of endorphins and a sense of accomplishment at the start of your day.”It’s worth noting that some people report that certain workouts, especially very intense ones, actually stoke their anxiety rather than reduce it. So just be aware of that. “We react differently to exercise, and it is a stressor,” Chambers said. “Exercising with too much intensity for some people can lead them to become fatigued and more likely to feel anxious.”10. Do some visualisation.A visualization practice can help you set the desired tone for your day. If you’re feeling anxious and distracted, perhaps you’d like to feel calm, focused and empowered instead. Seely recommends calling on a memory that evokes that feeling for you. Tune into the small details and sensations of the experience. “For example, if I’m visualising a memory where I hiked up to the peak of a mountain and I’m overlooking the summit, I might notice the details of the incredible view, the sounds of nature around me, the feel of my muscles after climbing the steep terrain, the smell and temperature of the air, the sensation of feeling accomplished, proud, unstoppable,” she said. “Really getting into every sensation of the memory helps your body to soak in the experience and primes your physiology for that particular state of being ― in this example, empowered and ready to take on the day.”And if you can’t think of a specific memory, allow yourself to daydream and build the desired experience in your imagination. How to stick to your morning routine You may think your biggest stumbling blocks are a lack of willpower or hitting the snooze button half a dozen times. But often it “comes down to a lack of clarity with the routine,” Delucca said. “You’re more likely to follow through on behaviour change when you set clear and specific goals versus vague aspirations,” she added. So instead of saying something general, like, “I want to work out in the morning,” make the goal more concrete: “I’m going to do a virtual yoga class at 7:30 a.m. after I finish my tea.”Delucca also recommends getting up around the same time each day and outlining what specific activities you want to incorporate into your routine and in what order. It may help to write them down. “When you do something repeatedly in the same order, you can eventually develop a habit,” Delucca said. “When a habit is formed, you’re not solely relying on how you feel in the moment in terms of your mood, motivation or willpower. Habits feel automatic without any guesswork as to what you should do next.”She offered the example of taking a shower. You likely shampoo, condition, shave and wash your body in a specific order without giving it much thought. “It’s automatic because the routine is clear and you’ve created a habit in which one action flows directly into the next action without any questioning,” Delucca said. “So, try to be as specific and consistent as possible when creating a morning routine. Each activity will serve as a cue for the next, and with time, your morning routine will flow.”Related... Here’s How To Cope With Lockdown Déjà Vu Rachel Khoo: 'The Pandemic Has Left Me Without Work' 'Can We Have A Quick Chat?' The Office Phrase We Definitely Don't Miss Also on HuffPost
6
Extortionware is bad but it never killed anyo... never mind A woman in Germany died after a ransomware infection prevented her hospital from giving emergency treatment.…
7
Apple will finally bring its popular online Store to India next week to expand its sales and service network.
2
Bytedance is planning to list Tiktok Global, a joint venture set up to operate the short-video app in the US, pending approval of the proposed deal.
5
Ather Energy will finally showcase the design of the special Collector’s Edition of the Ather 450X electric scooter.
3
JD Health is the latest JD.com affiliate preparing to go public in a recent spree amid mounting investor interest in healthtech.
4
The filing of the potential IPO will be on a US stock exchange and could come within a year from now, sources said.
3
As Mozilla kills off secure file transfer tool because – shock! – it was being abused Mozilla’s mail reader, Thunderbird, has implemented a feature first requested 21 years ago.…
4
Sponsored
The automation of all the devices present over a single network and can be controlled, managed by a set of programs, referred to as network automation.In general, networks are capable of discovering topologies, performing root cause analysis, implementing security and compliance and managing bandwidth.For the enormous amount of data which is being generated by social media, videos and other sources, organizations are developing network infrastructures which are automated for the smooth functioning of a company.More [email protected] https://www.marketresearchfuture.com/reports/network-automation-market-5852The global network automation market is segmented on the basis of the component, network infrastructure, deployment, organization size, vertical and region.The solution can be further segmented into SD-WAN, network automation tools, and intent-based working.Software-defined WAN deploys SDN principles on wide area networks, thereby proving management of network equipment.However, due to extensive adoption of cloud services, large enterprises also tend to indulge in global network automation market.The network automation is widely deployed in many verticals like IT & Telecommunications, media & entertainment, energy and utilities and many others.
1
Sponsored
Want to make Thanksgiving Day more special?Then here are the ten traditional Thanksgiving Recipes which will make your day more happening.Know more about Thanksgiving Day and try these different Thanksgiving recipes to celebrate your day.
1
Sponsored
According to the new market research report "Industrial Centrifuge Market by Type (Sediment, Clarifier, Decanter, Disc, Filter, Basket, Screen), Operation (Batch, Continuous), Design (Horizontal, Vertical), End User (Chemical, Power, Food, Wastewater, Pharmaceutical, Paper) and Region - Global Forecast to 2025", published by MarketsandMarkets™, the global Industrial Centrifuge Market is projected to reach USD 9.0 billion by 2025 from USD 7.2 billion in 2020, at a CAGR of 4.4% between 2020 and 2025.Download PDF Brochure:https://www.marketsandmarkets.com/pdfdownloadNew.asp?id=59612221The increasing demand for centrifuges in process industries and the rising need for wastewater management solutions are the major factors driving the growth of this market.However, the high cost of centrifuges is expected to restrain the market growth during the forecast period.Sedimentation centrifuges to dominated the industrial centrifuge market in 2019On the basis of type, the market is segmented into sedimentation centrifuges and filtering centrifuges.In 2019, the sedimentation centrifuge segment accounted for the largest share of the market.The wide range of industrial applications, the ability to achieve high speeds, increase in oil and gas explorations, and the rising need for wastewater treatment are the major factors contributing to the growth of this segment.Browse in-depth TOC on "Industrial Centrifuge Market"232 – Tables33 – Figures227 – PagesClarifier segment accounted for the largest share of the sedimentation centrifuge market, by type, in 2019On the basis of type, the sedimentation centrifuge market is segmented into clarifiers/thickeners, decanter centrifuges, disk stack centrifuges, hydrocyclones, and other sedimentation centrifuges.In 2019, the clarifier/thickener segment accounted for the largest share of the sedimentation centrifuges market.These centrifuges are used in a number of industries, including wastewater treatment, mining, power, beverages, food processing, pharmaceuticals and biotechnology, and chemicals.North America is the largest regional market for industrial centrifuge in 2019In 2019, North America accounted for the largest share of the industrial centrifuge market, followed by Europe.
1
Sponsored
 In case ,even after following the following recommendation, the error is still pending ,then please feel free to call our Sage 50 Support Number 1844-871-6291.To get further support you can also start a Sage 50 Live Chat with our experts.They will give you instant support to sort out your problems.This service is available 24*7 to give you full assistance.
1
Sponsored
Solar Panel Price in Lahore is a big investment indeed but you are going to have a lot of long term benefits by implementing these smart and effective panels at your home.Many people think that maintaining the solar panels is a hard task but this is not the case.These panels are very easy to deal with and with some proper guidance, you can do it very well.The lifespan of these systems can be up to 25 years if you maintain them properly.
1
Sponsored
LYNX Label Stickers Manufacturers in Delhi - We produce high quality labels with printed clothing labels, garment labels, cotton labels, woven labels, multi-tiered custom designs, and manufacturing and supplying printed labels across India, Let's take the business to a higher level.
1
Sponsored
The report “Computer Assisted Coding Market by Software (Natural Language Processing, Structured Input, Integrated Systems), Service (Support, Education & Training), Application (Automated Encoding, Clinical Coding Audit, Management Reporting) – Global Forecast to 2022″, The global computer-assisted coding market is valued at USD 2.76 Billion in 2017 and is expected to register a CAGR of 11.5% to reach to USD 4.75 Billion by 2022.Browse 202 Market Data Tables and 40 Figures spread through 242 Pages and in-depth TOC on “Computer Assisted Coding Market”Download PDF Brochure @https://www.marketsandmarkets.com/pdfdownloadNew.asp?id=170644018Factors driving market growth include the growing need within the global healthcare system to curtail increasing healthcare costs, improve coding accuracy, and streamline the revenue process.In addition, the eventual conversion from ICD-9 to ICD-10 is slated to increase the number and complexity of medical codes.This is expected to result in an exponential increase in the volume of structured clinical documentation, thereby, increasing the demand for CAC solutions to manage this data.The standalone computer-assisted coding software considered is of two types natural language processing (NLP) software and structured input software.The large share can be attributed to the need to shift from ICD-9 to ICD-10 coding standards, government initiatives for eHealth, and the rising need to adhere to regulatory requirements.By mode of delivery, the cloud-based solutions is expected to grow at the highest CAGRBy mode of delivery, the global computer-assisted coding market is segmented into web-based solutions, cloud-based solutions, and on-premise solutions.In 2016, the cloud-based solutions segment dominated the global market.
1
Sponsored
Installing an Eero Mesh system is a simple process and anybody can do that with ease.All you need an Ethernet cable, Eero application, and an active internet connection.If you want step-by-step instructions for the Eero installation and configuration process then you can contact us now.
1
Sponsored
appliances to perform needed functions at the right time.We know there’s nothing that beats.http://www.a-repair.com/
1
Sponsored
Nelson Mandela once said, 'Education is the most powerful weapon which you can use to change the world.'While education can change the world, you change the way to education using the Udemy clone.For getting an education, you need not have to undergo learning in a classroom set up every time, you can instead use Udemy clone where online classes/courses can be taken up.Use a udemy clone script and develop an excellent online educational platform.Each course's cost differs depending on the type of course, module, facilitator, and much more.This can be availed after the completion of a course successfully by the user.
1
Sponsored
If you’re facing the TP-Link Router Login Issues then try following some basic troubleshooting tips.First of all, check the hardware connection between the tplink router and your connected device.Verify the default IP or web address is correctly entered in the address field.For more tips, you can contact our technical experts via a live chat window.
1
More

Top