[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fRdy4Ph-Pr3_YSRANo4UELfNtlCWM9i03GPoJzUPa93A":3,"$fHbcHZOHGFDnjZJ8I06wpUpNg1f_1jlLTfxJ-ZiezS_s":37,"$f3GZZNhIVCoccFKsFcBwBsc6BYCKvAgWHovMXWy57CCs":133},{"data":4,"meta":33},[5,9,13,17,21,25,29],{"id":6,"name":7,"slug":8},1,"Career & Finance","career-and-finance",{"id":10,"name":11,"slug":12},11,"After Hours","after-hours",{"id":14,"name":15,"slug":16},3,"Wellness","wellness",{"id":18,"name":19,"slug":20},12,"Style","style",{"id":22,"name":23,"slug":24},4,"Voices","voices",{"id":26,"name":27,"slug":28},2,"Mindset","mindset",{"id":30,"name":31,"slug":32},10,"Nourish","food",{"pagination":34},{"page":6,"pageSize":35,"pageCount":6,"total":36},25,7,{"data":38,"meta":131},[39],{"id":40,"title":41,"createdAt":42,"updatedAt":43,"publishedAt":44,"content":45,"slug":46,"coffees":14,"seo_title":41,"keywords":47,"seo_desc":48,"featuredImage":49,"category":96,"author":100,"img":130},247,"5 Free Coursera Courses To Boost Your Career ","2025-01-23T22:01:41.254Z","2025-01-23T22:09:51.138Z","2025-01-23T22:09:51.135Z","\u003Cp>One of the most essential tips to move forward in your career is \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhy-invest-in-lifelong-learning\">lifelong learning\u003C\u002Fa>. The world is constantly evolving. New technologies emerge, industries shift, and the skills needed for success are constantly changing. Lifelong learning allows individuals to adapt to these changes, stay relevant in the job market, and thrive in a dynamic environment. Continuous learning can lead to \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fsignificant-career-change-here-is-what-you-need-to-do\">career growth\u003C\u002Fa> and increased earning potential. New skills and knowledge can open doors to new opportunities, promotions, and higher salaries. Learning new things keeps the mind sharp, boosts confidence, and provides a sense of accomplishment. It can also lead to \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fself-sabotage-the-signs-that-you-undermine-your-relationships\">personal growth\u003C\u002Fa>, allowing individuals to explore new interests, discover hidden talents, and develop a deeper understanding of themselves and the world around them. Learning new things can spark creativity and encourage innovative thinking. By exploring different perspectives and ideas, individuals can develop new solutions to problems and come up with creative approaches to challenges.\u003C\u002Fp>\n\u003Cp>And if you don’t know where to start, we have gathered 5 Free Coursera Courses that can help you boost your skills. \u003Cem>And all of them are free!\u003C\u002Fem>\u003C\u002Fp>\n\u003Ch2>\u003Ca href=\"https:\u002F\u002Fwww.coursera.org\u002Flearn\u002Fdecision-making-how-to-choose-the-right-problem-to-solve\">1. Decision Making - How to Choose the Right Problem to Solve\u003C\u002Fa>\u003C\u002Fh2>\n\u003Cp>\u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdecision-fatigue\">Decision fatigu\u003C\u002Fa>e is a real thing. And when it comes to work, there are so many problems to solve but so little time. Making informed decisions is not a piece of cake, especially when many stakeholders and others depend on you. For this reason, it’s essential to know which problems are significant, how to choose and prioritize the most important ones, and how to make more informed decisions to help you and your team move forward. This course is an excellent start to doing so since it will guide you on how to evaluate personal skills for \u003Cstrong>problem-solving\u003C\u002Fstrong> and describe how problems exist in broader contexts. You will also learn how to develop an idea to approach a real-life situation, explore methods to \u003Cstrong>minimize risk\u003C\u002Fstrong> and turn ideas into plans. Also, it will help you explain the importance of the broader impact when proposing solutions and produce a plan that persuades others your solution will work. On the pros, it only needs 10 hours to be completed, and you can learn at your own pace!\u003C\u002Fp>\n\u003Ch2>\u003Ca href=\"https:\u002F\u002Fwww.coursera.org\u002Flearn\u002Fcreate-a-professional-online-presence\">2. Create a Professional Online Presence\u003C\u002Fa>\u003C\u002Fh2>\n\u003Cp>Whether we like it or not, having an online presence is interconnected with our ability to network, learn new things, be up-to-date with industry trends and news, and find \u003Cstrong>career opportunities\u003C\u002Fstrong>. However, how will you stand out from the crowd among the millions of people online? This course will provide you with all the necessary tools to do so. You will learn how to evaluate your online presence, improve your personal and professional presence, compare different platforms to analyze their suitability for your needs and improve your online communication skills, which are essential \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fcareer-progress-2025-what-are-the-skills-you-need-to-develop\">soft skills\u003C\u002Fa> for everyone. In only 7 hours, you will gain many insights.\u003C\u002Fp>\n\u003Ch2>\u003Ca href=\"https:\u002F\u002Fwww.coursera.org\u002Flearn\u002Fnegotiation-skills\">3. Successful Negotiation: Essential Strategies and Skills\u003C\u002Fa>\u003C\u002Fh2>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fmedia.workingal.com\u002Fcoursera_free_courses_ae62a47151.jpg\" alt=\"coursera free courses\">\u003C\u002Fp>\n\u003Cp>Thinking of asking for a raise but lacking arguments, and you believe you won’t pull it off? Well, you may miss some negotiation skills —which are extremely useful if you want to progress in your career. This course is offered by the University of Michigan, and you will learn all the necessary skills for successful negotiations, such as how to negotiate like a pro and how to \u003Cstrong>win arguments\u003C\u002Fstrong>. It provides some real-life examples that will help you better understand the essence of negotiation and will guide you through preparing a negotiation analysis to make your negotiations more effective. It’s easy to listen to and enjoyable and you will get valuable tips to prepare you for success!\u003C\u002Fp>\n\u003Ch2>\u003Ca href=\"https:\u002F\u002Fwww.coursera.org\u002Fprojects\u002Fcreating-tasks-goals-project-clickup\">4. Creating Tasks and Goals for a Project in ClickUp\u003C\u002Fa>\u003C\u002Fh2>\n\u003Cp>If you are working as a freelancer or project manager or aspire to manage people in the future, then this course will give you an idea of how to do it right. \u003Ca href=\"https:\u002F\u002Fclickup.com\u002F\">ClickUp\u003C\u002Fa> is a great project management tool that can be used for individual projects as well as among teams, and many organizations already use it to streamline their tasks. In this course, you will learn how to set project goals and track each goal's progress. You will also learn how to generate customized tasks to support project workflow, delegation of tasks, and team \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F4-hacks-for-effective-communication-in-the-workplace\">communication\u003C\u002Fa> by gaining hands-on experience solving real-world job tasks. Everything a manager needs to know! It’s a very short course, only \u003Cstrong>1.5 hours long\u003C\u002Fstrong>, and will give you some great insights about project management and team coordination.\u003C\u002Fp>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fcoursera_free_courses_560407cb9d.jpg\" alt=\"coursera free courses\">\u003C\u002Fp>\n\u003Ch2>\u003Ca href=\"https:\u002F\u002Fwww.coursera.org\u002Flearn\u002Fthe-science-of-well-being\">5. The Science of Well-Being\u003C\u002Fa>\u003C\u002Fh2>\n\u003Cp>If you wonder what well-being has to do with your career, it has to do a lot. Improving your well-being and learning techniques for cultivating happiness are potent techniques for \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhabits-of-successful-women\">succeeding in your job\u003C\u002Fa>. When we take care of ourselves, we are more productive, our relationships with the people around us get better, and we can make better decisions. This course will teach you how to overcome your \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fstereotype-women-in-reality-tv\">biases\u003C\u002Fa>, will clarify some misconceptions about happiness, and will teach you how to cultivate gratitude. You will also have the chance to learn how to manage expectations and not get discouraged by obstacles, skills that can not only help you \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-maintain-your-work-life-balance\">balance your life\u003C\u002Fa> but also help you boost your communication skills and be a better person. All it takes is some hours of your time and some practical strategies you will be taught to change your life and career for the better.\u003C\u002Fp>\n","5-free-coursera-courses-to-boost-your-career","coursera free courses, courses in coursera for soft skills, coursera free courses with certificate, coursera free lessons","Success is not only hard work. It's also lifelong learning and broadening our horizons. So, what is better than some easy-to-attend, free Coursera courses that can skyrocket your career? ",{"id":50,"name":51,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":55,"hash":91,"ext":57,"mime":60,"size":92,"url":93,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":95,"updatedAt":95},877,"coursera free courses.jpg","coursera free courses",1600,900,{"large":56,"small":67,"medium":75,"thumbnail":83},{"ext":57,"url":58,"hash":59,"mime":60,"name":61,"path":62,"size":63,"width":64,"height":65,"sizeInBytes":66},".jpg","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_coursera_free_courses_44dd89f1e0.jpg","large_coursera_free_courses_44dd89f1e0","image\u002Fjpeg","large_coursera free courses.jpg",null,77.79,1000,563,77794,{"ext":57,"url":68,"hash":69,"mime":60,"name":70,"path":62,"size":71,"width":72,"height":73,"sizeInBytes":74},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_coursera_free_courses_44dd89f1e0.jpg","small_coursera_free_courses_44dd89f1e0","small_coursera free courses.jpg",27.73,500,281,27727,{"ext":57,"url":76,"hash":77,"mime":60,"name":78,"path":62,"size":79,"width":80,"height":81,"sizeInBytes":82},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_coursera_free_courses_44dd89f1e0.jpg","medium_coursera_free_courses_44dd89f1e0","medium_coursera free courses.jpg",50.5,750,422,50501,{"ext":57,"url":84,"hash":85,"mime":60,"name":86,"path":62,"size":87,"width":88,"height":89,"sizeInBytes":90},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_coursera_free_courses_44dd89f1e0.jpg","thumbnail_coursera_free_courses_44dd89f1e0","thumbnail_coursera free courses.jpg",9.7,245,138,9698,"coursera_free_courses_44dd89f1e0",95.59,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fcoursera_free_courses_44dd89f1e0.jpg","aws-s3","2025-01-23T22:08:38.580Z",{"id":6,"name":7,"slug":8,"createdAt":97,"updatedAt":98,"publishedAt":99},"2020-12-24T19:15:38.145Z","2020-12-24T19:15:38.158Z","2024-06-26T07:27:59.419Z",{"id":101,"name":102,"slug":103,"instagram":104,"facebook":105,"bio":106,"createdAt":107,"updatedAt":108,"publishedAt":109,"linkedIn":62,"avatar":110,"avatarImg":129},6,"The Working Gal Team","the-working-gal-team","https:\u002F\u002Fwww.instagram.com\u002Fthe_working_gal\u002F","https:\u002F\u002Fwww.facebook.com\u002Ftheworkinggal","At The Working Gal, we prioritize collective strategic insight. This piece reflects the shared expertise of our editorial board and specialists, delivering a 360° analysis of modern business and executive lifestyle.","2021-02-14T21:17:05.180Z","2026-04-12T03:32:03.659Z","2021-02-14T21:17:25.177Z",{"id":111,"name":112,"alternativeText":113,"caption":113,"width":114,"height":114,"formats":115,"hash":124,"ext":117,"mime":120,"size":125,"url":126,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":127,"updatedAt":128},108,"Untitled-7.png","",250,{"thumbnail":116},{"ext":117,"url":118,"hash":119,"mime":120,"name":121,"path":62,"size":122,"width":123,"height":123},".png","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Untitled_7_b2bf764bcd.png","thumbnail_Untitled_7_b2bf764bcd","image\u002Fpng","thumbnail_Untitled-7.png",12.8,156,"Untitled_7_b2bf764bcd",22.3,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FUntitled_7_b2bf764bcd.png","2021-02-14T21:15:43.138Z","2021-02-14T21:15:43.147Z","https:\u002F\u002Fmedia.workingal.com\u002FUntitled_7_b2bf764bcd.png","https:\u002F\u002Fmedia.workingal.com\u002Fcoursera_free_courses_44dd89f1e0.jpg",{"pagination":132},{"page":6,"pageSize":35,"pageCount":6,"total":6},{"data":134,"meta":480},[135,206,275,344,412],{"id":136,"title":137,"createdAt":138,"updatedAt":139,"publishedAt":140,"content":141,"slug":142,"coffees":14,"seo_title":137,"keywords":143,"seo_desc":144,"featuredImage":145,"category":178,"author":181,"img":205},246,"The Illusion of Safety: Are Women Safe in the Western World?","2025-01-22T00:05:14.033Z","2025-01-22T00:11:59.017Z","2025-01-22T00:11:59.014Z","The _“Ends With Us”_ feud between [Blake Lively](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhen-did-blake-lively-s-public-image-take-a-turn) and Justin Baldony, apart from the celebrity battles that brought to the surface and the concerns of how easily the media can misinform us, brought as well on the spotlight a fundamental and serious issue, which, among all the Hollywood drama, was left behind: the _domestic violence issue_ and the illusion of safety in the Western World. \n\nThe Western world often prides itself on progressive values, gender equality, and lack of discrimination. We promote women's rights, sometimes rooting for women who are not part of Western privilege and constantly praise our achievements and the progress we have made as a society to provide women with a safe place to live with dignity and fulfillment. Movements like _#metoo_ have added to this pride, and we tend to believe that safety doesn’t concern us —it’s a problem left for the Eastern World. Yet, a sobering truth persists: women, even in these seemingly enlightened societies, face significant **safety concerns**. While strides have been made, the pervasive issue of violence against women remains a stark reality, and our safety is not a given _—it’s leaning toward an illusion._\n\nThe Statistics Never Lie\n------------------------\n\nThe optimists and the ones who don’t care to pay any attention because the matter is irrelevant to them would argue that it’s almost comic to talk about safety in the **Western World** where women have all those rights, and we should see what happens on the other side, aka the East. However, the statistics don’t follow this narrative and are more than encouraging. \n\n**Sexual Assault:** A surprising number of women experience sexual assault in their lifetimes. While reporting rates vary, it's clear that many incidents go unreported due to fear, shame, or a lack of faith in the justice system and law enforcement. Victims may worry about being blamed, disbelieved, or re-traumatized by the legal process, and they just live with it. These barriers to reporting often leave perpetrators unaccountable and perpetuate a cycle of violence. \n\n*   1 in 5 women in the U.S. has been the victim of rape.\n    \n*   Most sexual assaults are committed by someone the victim knows.\n    \n*   About 1 in 6 women in the U.S. has been stalked at some point in her life.\n    \n*   The same EU study found that 11% of women in the EU had experienced sexual violence in the past 12 months.\n    \n\n**Domestic Violence:** Domestic violence, a pervasive issue that disproportionately affects women, encompasses a range of abusive behaviors, including physical, emotional, and psychological violence. This insidious cycle of abuse can leave victims feeling trapped, isolated, and powerless. Physical abuse may involve hitting, slapping, kicking, or other forms of physical harm. Emotional abuse, on the other hand, involves tactics such as gaslighting, manipulation, and constant criticism aimed at undermining the victim's self-esteem and sense of reality. Psychological abuse may include intimidation, threats, and controlling behaviors, designed to instill fear and dependence. The cycle of abuse often escalates over time, with periods of tension, violence, and a brief period of calm or honeymoon phase, followed by a return to tension and violence. This pattern can make it difficult for victims to recognize the abusive nature of the relationship and seek help, and they may spend all their lives having to live in such relationships —if they are lucky to live.\n\n*   1 in 4 women experience severe physical violence, sexual violence, or stalking by an intimate partner in their lifetime.\n    \n*   On average, nearly 20 people per minute are physically abused by an intimate partner in the U.S.   \n    \n*   A study by the European Union Agency for Fundamental Rights found that 22% of women in Western Europe experienced intimate partner violence in 2020.\n    \n\n**Workplace Harassment:** Workplace harassment, particularly sexual harassment and discrimination, continues to be a significant challenge for women in many professional settings. These experiences can range from subtle microaggressions, such as [sexist jokes or comments](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-handle-sexist-people-in-business), to overt acts of harassment, including sexual assault and coercion.\n\nThe impact of workplace harassment affects women's mental health, job satisfaction, and career advancement. Victims may experience anxiety, depression, and **post-traumatic stress disorder**. Moreover, harassment can create a hostile work environment, undermining productivity and morale and kicking women out of the job market, jeopardizing their careers and financial independence. \n\n**Street Harassment:** Street harassment, a pervasive form of **gender-based violence**, involves unwanted and intrusive behaviors directed at individuals in public spaces. For women, this can range from verbal harassment, such as catcalling and lewd comments, to physical harassment, including unwanted touching and groping.\n\nThe impact of street harassment is significant, often leading to feelings of fear, anxiety, and diminished self-esteem. It can restrict women's freedom of movement, forcing them to alter their **daily routines**, avoid specific public spaces, and restrain themselves from walking alone in case someone attacks them. Street harassment creates a climate of intimidation, making women feel unsafe and vulnerable in their communities.\n\nThe Root of the Problem\n-----------------------\n\n![women safety in the western world](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fwomen_safety_in_the_western_world_4b0bed6a3a.jpg)\n\nThe persistence of violence against women is a deeply rooted issue, influenced by a complex interplay of societal factors. **Gender** inequality, a pervasive force in many cultures, creates power imbalances that can lead to abuse and exploitation. **Patriarchal** norms, which often prioritize male dominance and control, can perpetuate harmful stereotypes and reinforce gender-based discrimination. **Societal** attitudes, shaped by cultural and historical factors, can either condone or challenge violence against women. Misogynistic beliefs, which often view women as inferior or objects of desire, can contribute to a climate of _tolerance for abuse_. Additionally, the [normalization of violence in media](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdo-people-love-to-hate-women-online) and popular culture can desensitize individuals to its harmful effects and perpetuate harmful stereotypes. Women are scrutinized heavier than men, and no matter how hard they try to conform to the stereotypes, they will always be victims and vulnerable targets. \n\nBreaking the Silence\n--------------------\n\nTo effectively address the pervasive issue of violence against women, it is imperative to break the silence surrounding this problem. Encouraging open and honest conversations about violence, abuse, and harassment can help to reduce stigma and empower survivors to seek help. By promoting empathy and understanding, we can foster a culture of compassion and support for those who have experienced trauma.\n\nFurthermore, it is essential to challenge harmful **gender stereotypes** that perpetuate gender inequality and contribute to violence. By promoting gender equality and challenging patriarchal norms, we can create a society where all individuals are valued and respected.\n\nStrengthening legal frameworks, improving law enforcement response, and providing comprehensive support services for survivors are crucial steps. Investing in victim support services, such as hotlines, shelters, and counseling, can help survivors heal and rebuild their lives. Additionally, it is essential to hold perpetrators **accountable** by ensuring that laws are effectively enforced and that justice is served.\n\n#### To write this, we consulted:\n\n[https:\u002F\u002Fwbl.worldbank.org\u002Fen\u002Fsafety](https:\u002F\u002Fwbl.worldbank.org\u002Fen\u002Fsafety)\n\n[https:\u002F\u002Fwww.marketwatch.com\u002Fstory\u002Fwhy-the-us-is-one-of-the-most-dangerous-countries-for-women-2018-06-29](https:\u002F\u002Fwww.marketwatch.com\u002Fstory\u002Fwhy-the-us-is-one-of-the-most-dangerous-countries-for-women-2018-06-29)\n\n(https:\u002F\u002Fiwpr.org\u002Fharassment-in-the-workplace-why-the-us-and-the-eu-must-act\u002F#:~:text=In the European Union, 18,(68 percent) then men)(https:\u002F\u002Fiwpr.org\u002Fharassment-in-the-workplace-why-the-us-and-the-eu-must-act\u002F#:~:text=In the European Union, 18,(68 percent) then men) .","the-illusion-of-safety-are-women-safe-in-the-western-world","women safety, western world safety, are women safe in the west world, domestic abuse in the us, women safety in the us, how safe are women in europe","We usually talk about women's rights in the Eastern world, but how about the Western world? Statistics show that domestic abuse and harassment toward women is quite prevalent in the allegedly developed countries.",{"id":146,"name":147,"alternativeText":148,"caption":148,"width":53,"height":54,"formats":149,"hash":174,"ext":57,"mime":60,"size":175,"url":176,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":177,"updatedAt":177},874,"women safety in the western world.jpg","women safety in the western world",{"large":150,"small":156,"medium":162,"thumbnail":168},{"ext":57,"url":151,"hash":152,"mime":60,"name":153,"path":62,"size":154,"width":64,"height":65,"sizeInBytes":155},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_women_safety_in_the_western_world_036279c1a3.jpg","large_women_safety_in_the_western_world_036279c1a3","large_women safety in the western world.jpg",34.52,34517,{"ext":57,"url":157,"hash":158,"mime":60,"name":159,"path":62,"size":160,"width":72,"height":73,"sizeInBytes":161},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_women_safety_in_the_western_world_036279c1a3.jpg","small_women_safety_in_the_western_world_036279c1a3","small_women safety in the western world.jpg",11.86,11863,{"ext":57,"url":163,"hash":164,"mime":60,"name":165,"path":62,"size":166,"width":80,"height":81,"sizeInBytes":167},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_women_safety_in_the_western_world_036279c1a3.jpg","medium_women_safety_in_the_western_world_036279c1a3","medium_women safety in the western world.jpg",21.89,21885,{"ext":57,"url":169,"hash":170,"mime":60,"name":171,"path":62,"size":172,"width":88,"height":89,"sizeInBytes":173},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_women_safety_in_the_western_world_036279c1a3.jpg","thumbnail_women_safety_in_the_western_world_036279c1a3","thumbnail_women safety in the western world.jpg",4.1,4101,"women_safety_in_the_western_world_036279c1a3",66.2,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fwomen_safety_in_the_western_world_036279c1a3.jpg","2025-01-22T00:11:30.883Z",{"id":22,"name":23,"slug":24,"createdAt":179,"updatedAt":180,"publishedAt":99},"2020-12-24T19:16:11.810Z","2025-10-01T19:49:12.086Z",{"id":14,"name":182,"slug":183,"instagram":184,"facebook":185,"bio":186,"createdAt":187,"updatedAt":188,"publishedAt":189,"linkedIn":190,"avatar":191},"Amalia","amalia","https:\u002F\u002Fwww.instagram.com\u002Famalia.ka__\u002F","https:\u002F\u002Fwww.facebook.com\u002Famalia.kakampakou","Amalia is the Teacher. She loves what she does. She is addicted to detail: if it isn’t perfect, it’s not good enough. She loves her job and she loves writing. She wants to learn new things and she is very curious about everything. Her favorite question: Why? She usually answers the questions by herself, though.","2020-12-24T18:58:59.684Z","2020-12-27T14:58:33.474Z","2020-12-24T18:59:01.010Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Famalia-kakampakou-963945202\u002F",{"id":14,"name":192,"alternativeText":193,"caption":193,"width":114,"height":114,"formats":194,"hash":200,"ext":117,"mime":120,"size":201,"url":202,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":203,"updatedAt":204},"the working gal author.png","the working gal author",{"thumbnail":195},{"ext":117,"url":196,"hash":197,"mime":120,"name":198,"path":62,"size":199,"width":123,"height":123},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_amalia_fcd74699a4.png","thumbnail_amalia_fcd74699a4","thumbnail_amalia.png",57.6,"amalia_fcd74699a4",118.47,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Famalia_fcd74699a4.png","2020-12-24T18:58:30.657Z","2025-02-22T08:34:20.998Z","https:\u002F\u002Fmedia.workingal.com\u002Fwomen_safety_in_the_western_world_036279c1a3.jpg",{"id":88,"title":207,"createdAt":208,"updatedAt":209,"publishedAt":210,"content":211,"slug":212,"coffees":14,"seo_title":207,"keywords":213,"seo_desc":214,"featuredImage":215,"category":247,"author":248,"img":274},"How To Set SMART Financial Goals","2025-01-17T00:44:32.507Z","2025-01-17T00:53:47.823Z","2025-01-17T00:53:47.820Z","December is usually the month when we make the [New Year’s resolutions](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fnew-years-resolutions-have-you-made-yours). We reflect on the past year and visualize the new one that is coming. However, how many of us pay attention to our finances? How many goals do we set regarding our **financial literacy** and goals? Self-care, work-life balance, and traveling goals are so important, but we tend to neglect the most important factor that defines, to a great extent, the above: our finances.\n\nThe beginning of the year is the ideal season to reevaluate our financial situation, review our finances, and set new financial goals. Now it’s the time to decide your priorities, where you want to spend money, and how your savings account is moving forward. \n\nSetting clear and achievable financial goals is a fundamental step on the path to **financial fitness**. SMART goals are specific, measurable, achievable, relevant, and time-bound. The SMART goal-setting framework is effective because it provides a structured and focused approach to achieving your objectives. By defining your goals precisely, you eliminate ambiguity and understand exactly what you aim for. This prevents wasted effort and keeps you on track. Also, with every goal we set, we need motivation to achieve; so having quantifiable metrics allows you to track progress, identify areas for improvement, and celebrate milestones, provides **motivation** and a sense of accomplishment. \n\nCreating SMART goals needs patience, reflection, and time. Especially when it comes to our finances, it’s crucial to set goals that can lead to financial success and help us organize our finances effectively. Our financial gals explained to us how to set our SMART goals successfully. The SMART framework is as follows, and you can always use it for your goals in general.\n\n## **1\\. Specific (S):**\n\nYour financial goals should be well-defined and specific so you must be clear about what you want to accomplish. In order to define your financial goals, ask yourself questions like:\n\n*   What exactly do I want to achieve with my finances?\n    \n*   Why is this goal important to me?\n    \n*   What is the purpose or objective behind this goal?\n    \n\nFor instance, instead of a vague goal like _\"I need  to save money this year,\"_ a specific goal could be _\"I want to save $5,000 for a down payment on a home in the next two years.\"_\n\n## **2\\. Measurable (M):**\n\nYour financial goals should be quantifiable so that you are able to track your progress and determine when you've achieved the goal. The questions below will help you measure your goals.\n\n*   How will I measure my progress?\n    \n*   How much do I need to save or invest?\n    \n*   What are the specific numbers associated with this goal?\n    \n\nInstead of a vague statement like _\"This year, I will reduce debt,\"_ a measurable goal could be _\"I will pay off $10,000 in credit card debt within 12 months.\"_\n\n## **3\\. Achievable (A):**\n\n![How To Set SMART Financial Goals](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FHow_To_Set_SMART_Financial_Goals_db44b48fbf.jpg)\n\nSometimes, the goals we set are unrealistic and, hence, not attainable. While it never hurts to dream big, your goals should remain within reach. For instance, the questions below will hepl you identify whether your goal is realistic and achievable.\n\n*   Is this goal possible, given my current financial situation?\n    \n*   Do I have the necessary resources and skills to achieve this goal?\n    \n*   What are the steps I need to take to reach this goal?\n    \n\nIf your income is $40,000 per year, setting a goal to save $1 million in one year is not realistically achievable –unless you win the lottery. You could try a more attainable goal: saving $10,000 or 25% of your income over a year.\n\n## **4\\. Relevant ( R):**\n\nYour financial goals should reflect your life, values, and long-term objectives. They should align with your overall financial plan and make sense in your unique circumstances. The questions to better understand how relevant your goals are as follows:\n\n*   Does this goal support my financial well-being or my long-term plans?\n    \n*   Is it the right time in my life to pursue this goal?\n    \n*   Will achieving this goal have a meaningful impact on my life?\n    \n\nIf you're thinking of purchasing a house, a relevant goal might be to maximize contributions to your savings accounts to secure a downpayment rather than focusing on saving for a renovation to your current home.\n\n## **5\\. Time-Bound (T):**\n\n![How To Set SMART Financial Goals](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FHow_To_Set_SMART_Financial_Goals_48a9e288b4.jpg)\n\nFinally, your financial goals should have a specific timeframe or deadline for completion.  Setting deadlines creates a sense of urgency and helps you prioritize tasks. It also provides a clear framework for planning and executing your plan. The questions below will help you set concrete and realistic deadlines in order to achieve your goals.\n\n*   By when do I want to achieve this goal?\n    \n*   What is the exact deadline for reaching this objective?\n    \n*   How can I break this goal into smaller, time-bound milestones?\n    \n\nInstead of saying you want to _\"I want to put money aside for a big trip,\"_ a time-bound goal could be, _\"I will contribute $500 per month to my savings account for the next 6 months to be able to buy the ticket to \\[insert ideal destination\\].\"_\n\n#### If you feel like you need to be more financially literate, [download our free ebook](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fbe-financially-fit-your-101-guide-ebook), written by our financial experts, which will give you a comprehensive overview of financial literacy and how to organize your finances thoroughly.","how-to-set-smart-financial-goals","personal finance skills have the most significant impact on an individual’s, how to set financial goals, financial literacy, SMART goals framework, smart goals for personal finance","If you want to make your goals achievable, then you need to ask yourself the right questions and set SMART goals. We navigate the SMART goals framework for success!",{"id":216,"name":217,"alternativeText":207,"caption":207,"width":53,"height":54,"formats":218,"hash":243,"ext":57,"mime":60,"size":244,"url":245,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":246,"updatedAt":246},872,"How To Set SMART Financial Goals.jpg",{"large":219,"small":225,"medium":231,"thumbnail":237},{"ext":57,"url":220,"hash":221,"mime":60,"name":222,"path":62,"size":223,"width":64,"height":65,"sizeInBytes":224},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_How_To_Set_SMART_Financial_Goals_d95f64eb1c.jpg","large_How_To_Set_SMART_Financial_Goals_d95f64eb1c","large_How To Set SMART Financial Goals.jpg",67.63,67633,{"ext":57,"url":226,"hash":227,"mime":60,"name":228,"path":62,"size":229,"width":72,"height":73,"sizeInBytes":230},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_How_To_Set_SMART_Financial_Goals_d95f64eb1c.jpg","small_How_To_Set_SMART_Financial_Goals_d95f64eb1c","small_How To Set SMART Financial Goals.jpg",23.07,23070,{"ext":57,"url":232,"hash":233,"mime":60,"name":234,"path":62,"size":235,"width":80,"height":81,"sizeInBytes":236},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_How_To_Set_SMART_Financial_Goals_d95f64eb1c.jpg","medium_How_To_Set_SMART_Financial_Goals_d95f64eb1c","medium_How To Set SMART Financial Goals.jpg",43.15,43153,{"ext":57,"url":238,"hash":239,"mime":60,"name":240,"path":62,"size":241,"width":88,"height":89,"sizeInBytes":242},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_How_To_Set_SMART_Financial_Goals_d95f64eb1c.jpg","thumbnail_How_To_Set_SMART_Financial_Goals_d95f64eb1c","thumbnail_How To Set SMART Financial Goals.jpg",7.42,7424,"How_To_Set_SMART_Financial_Goals_d95f64eb1c",80.16,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FHow_To_Set_SMART_Financial_Goals_d95f64eb1c.jpg","2025-01-17T00:49:57.294Z",{"id":6,"name":7,"slug":8,"createdAt":97,"updatedAt":98,"publishedAt":99},{"id":6,"name":249,"slug":250,"instagram":251,"facebook":252,"bio":253,"createdAt":254,"updatedAt":255,"publishedAt":256,"linkedIn":257,"avatar":258},"Dimitra","dimitra","https:\u002F\u002Fwww.instagram.com\u002Fdimdimi\u002F","https:\u002F\u002Fwww.facebook.com\u002Fdimitra.lioliou.9","She worked in corporate, then embraced the freelancer dream and built two businesses. In the meantime, she learned five foreign languages, picked up a Master's in Digital Marketing, and somehow ended up deep in the world of AI Risk Strategy — because understanding people was always the strategy anyway.\nNow she spends her time between Greece and the US, meeting with clients, writing about whatever life brings, and helping businesses figure out what AI gets wrong before it costs them.\nJust a suggestion: don't ask her about languages. She will never stop talking.","2020-12-24T18:56:38.909Z","2026-02-19T19:46:02.745Z","2020-12-24T18:56:43.888Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Fdimitra-lioliou\u002F",{"id":259,"name":260,"alternativeText":261,"caption":262,"width":114,"height":114,"formats":263,"hash":270,"ext":117,"mime":120,"size":271,"url":272,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":273,"updatedAt":273},1244,"Dimitra Lioliou.png","dimitra lioliou profile pic","dimitra lioliou the working gal",{"thumbnail":264},{"ext":117,"url":265,"hash":266,"mime":120,"name":267,"path":62,"size":268,"width":123,"height":123,"sizeInBytes":269},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Dimitra_Lioliou_4c495e8044.png","thumbnail_Dimitra_Lioliou_4c495e8044","thumbnail_Dimitra Lioliou.png",47.83,47833,"Dimitra_Lioliou_4c495e8044",34.56,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FDimitra_Lioliou_4c495e8044.png","2025-04-09T22:06:21.464Z","https:\u002F\u002Fmedia.workingal.com\u002FHow_To_Set_SMART_Financial_Goals_d95f64eb1c.jpg",{"id":276,"title":277,"createdAt":278,"updatedAt":279,"publishedAt":280,"content":281,"slug":282,"coffees":26,"seo_title":277,"keywords":283,"seo_desc":284,"featuredImage":285,"category":317,"author":320,"img":343},244,"How To Use Retinol On Your Skin For Best Results","2025-01-16T23:04:30.469Z","2025-09-15T19:58:30.306Z","2025-01-16T23:09:02.779Z","_This post contains affiliate links, which means we may receive a small commission if you purchase through these links at no extra cost to you. All opinions are our own and based on our genuine experience with these products. As always, consult with a dermatologist for personalized skin advice, especially if you have severe acne or skin sensitivities._\n\nRetinol is a popular skincare ingredient known for its ability to improve skin texture, reduce wrinkles, and minimize pores. It has lately become extremely popular, and many _over-the-counter products_ are promising the impossible: making our face look younger and assisting in fighting acne. \n\nRetinol is a form of vitamin A. It is applied topically to the skin and is available in various forms, such as moisturizers, gels, ointments, and serums. It is often a key ingredient in many cosmetic products, improving the texture and appearance of the skin. Retinol increases **cell renewal**, which helps to keep pores clean and reduce the appearance of imperfections. It also acts as an exfoliator for the skin and boosts collagen production, supporting the reduction of _fine lines and wrinkles_, leading to skin that looks more youthful and firm. Studies show that topical retinoids help with acne scars and stretch marks. \n\nWhile effective, retinol products can be irritating, especially when first used. Choosing the right product and applying it carefully is important to avoid irritation. You can find several over-the-counter products with retinol, but for more potent concentrations, it's best to consult a dermatologist since they can recommend the right products that incorporate higher-concentration retinoids and are suitable for your skincare routine.\n\nBefore using a product containing retinol for the first time, it is important to test a small skin area. This will help you to see if you have any adverse reactions, such as irritation or allergy. If, after a few days, your skin does not show severe redness or itching, you can incorporate retinol into your evening skincare routine. You should always **follow the instructions** on the packaging or your dermatologist’s advice in order to minimize any skin reaction to retinol and benefit the most. Retinol is generally applied as part of your evening routine, and it’s important not to forget the moisturizer after using it. The following steps are generally recommended:\n\n*   Wash your face with a mild cleanser and gently pat dry. Avoid rubbing the skin, as retinol can make it more sensitive.\n    \n*   Use a small amount of retinol, about the size of a pea, and apply it all over the face, avoiding the eyes, nose, and mouth. For the first two weeks, apply the product every other day.\n    \n*   Complete your routine with a non-fasting moisturizer to avoid clogging pores.\n    \n\nSide Effects\n------------\n\nWhile retinol is FDA-approved, it’s not free from side effects. The most common side effects of retinol use are usually temporary and may include:\n\n*   Dryness and irritation of the skin\n    \n*   Itching or burning sensation\n    \n*   Redness, peeling, or scaling of the skin\n    \n*   Increased sensitivity to the sun\n    \n\nThese reactions usually subside as the skin adjusts to the use of the product.\n\nWhat is also important to remember is that retinol use can increase the skin's sensitivity to the sun, making it more susceptible to sunburn. In some cases, high-dose use may be associated with an increased risk of developing skin cancer. To avoid these risks, it is important to use sunscreen and avoid direct exposure to the sun by protecting your skin with clothing and hats and always apply retinol as a part of your evening routine —not in the morning.\n\nMost effective over-the-counter retinol serums\n----------------------------------------------\n\nWe tested some retinol products, and below, we have the most effective.\n\n### [1\\. L'Oreal Paris Revitalift 0.3% Pure Retinol Serum](https:\u002F\u002Famzn.to\u002F3VjIyc2)\n\n![How To Use Retinol On Your Skin For Best Results](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FHow_To_Use_Retinol_On_Your_Skin_For_Best_Results_73aea61f10.jpg)\n\nRevitalift Night Serum with 0.3 percent Pure Retinol has an optimal concentration and is dermatologist-validated for visible results: reduce wrinkles, even deep ones, while smoothing texture and moisturizing. This serum is formulated with soothing ingredients like hyaluronic acid and glycerin. It is fragrance-free, silicone, and paraben-free. It takes around 2-3 months for visible results to appear.\n\n### [2\\. Cerave Resurfacing Retinol Serum](https:\u002F\u002Famzn.to\u002F3VOEpga)\n\nDeveloped by dermatologists, this retinol serum helps smooth the skin's texture by reducing the appearance of post-acne marks, minimizing the look of pores, and improving the skin’s surface. It also helps restore the protective skin barrier and is formulated with licorice root extract, which helps to brighten the appearance of skin, and niacinamide helps to calm skin. \n\n### [3\\. Good Molecules 1% Retinol Night Oil](https:\u002F\u002Famzn.to\u002F4nBucjm)\n\n![How To Use Retinol On Your Skin For Best Results](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FHow_To_Use_Retinol_On_Your_Skin_For_Best_Results_e2b19d50db.jpg)\n\nPowered by 1% potent retinol in a base of nourishing plum oil, this hydrating treatment helps the appearance of fine lines, wrinkles, lack of elasticity, and uneven skin tone. It minimizes fine lines and leaves the skin smoother. Its formula is gentle and reduces skin irritation.","how-to-use-retinol-on-your-skin-for-best-results","How To Use Retinol On Your Skin For Best Results, how long does it take for retinol to work,how to use retinol, retinol serums, best retinol products, ","Learn from our beauty editor everything you need to know about retinol and how to use it for the best results for your skin and what are the best retinol products you can find online now.",{"id":286,"name":287,"alternativeText":277,"caption":277,"width":53,"height":54,"formats":288,"hash":313,"ext":57,"mime":60,"size":314,"url":315,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":316,"updatedAt":316},869,"How To Use Retinol On Your Skin For Best Results.jpg",{"large":289,"small":295,"medium":301,"thumbnail":307},{"ext":57,"url":290,"hash":291,"mime":60,"name":292,"path":62,"size":293,"width":64,"height":65,"sizeInBytes":294},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_How_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69.jpg","large_How_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69","large_How To Use Retinol On Your Skin For Best Results.jpg",62.02,62020,{"ext":57,"url":296,"hash":297,"mime":60,"name":298,"path":62,"size":299,"width":72,"height":73,"sizeInBytes":300},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_How_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69.jpg","small_How_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69","small_How To Use Retinol On Your Skin For Best Results.jpg",20.76,20755,{"ext":57,"url":302,"hash":303,"mime":60,"name":304,"path":62,"size":305,"width":80,"height":81,"sizeInBytes":306},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_How_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69.jpg","medium_How_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69","medium_How To Use Retinol On Your Skin For Best Results.jpg",39.2,39201,{"ext":57,"url":308,"hash":309,"mime":60,"name":310,"path":62,"size":311,"width":88,"height":89,"sizeInBytes":312},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_How_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69.jpg","thumbnail_How_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69","thumbnail_How To Use Retinol On Your Skin For Best Results.jpg",6.59,6589,"How_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69",78.22,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FHow_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69.jpg","2025-01-16T23:07:41.016Z",{"id":14,"name":15,"slug":16,"createdAt":318,"updatedAt":319,"publishedAt":99},"2020-12-24T19:16:00.904Z","2025-02-19T20:04:41.159Z",{"id":321,"name":322,"slug":323,"instagram":62,"facebook":62,"bio":324,"createdAt":325,"updatedAt":326,"publishedAt":327,"linkedIn":62,"avatar":328},13,"Cristina","cristina","Cristina and beauty are one and the same. Cristina is mysterious, extravagant, and when she has free time, she loves shopping for beauty products and trying them on. She knows who should wear what and what is the best moisturizer in the market. Can't say we don't need her!","2023-11-12T05:46:52.824Z","2023-11-12T05:46:59.737Z","2023-11-12T05:46:59.716Z",{"id":40,"name":329,"alternativeText":113,"caption":113,"width":114,"height":114,"formats":330,"hash":338,"ext":332,"mime":335,"size":339,"url":340,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":341,"updatedAt":342},"Untitled design.webp",{"thumbnail":331},{"ext":332,"url":333,"hash":334,"mime":335,"name":336,"path":62,"size":337,"width":123,"height":123},".webp","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Untitled_design_f7056d0e58.webp","thumbnail_Untitled_design_f7056d0e58","image\u002Fwebp","thumbnail_Untitled design.webp",3.04,"Untitled_design_f7056d0e58",4.9,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FUntitled_design_f7056d0e58.webp","2023-11-12T05:43:15.989Z","2023-11-12T05:43:15.999Z","https:\u002F\u002Fmedia.workingal.com\u002FHow_To_Use_Retinol_On_Your_Skin_For_Best_Results_c2f2cc0a69.jpg",{"id":345,"title":346,"createdAt":347,"updatedAt":348,"publishedAt":349,"content":350,"slug":351,"coffees":6,"seo_title":346,"keywords":352,"seo_desc":353,"featuredImage":354,"category":387,"author":388,"img":411},243,"High-Protein Diets: Are They Worth The Hype?","2025-01-15T22:47:00.232Z","2025-01-15T22:52:33.775Z","2025-01-15T22:52:33.772Z","If you are out and about and pay some attention to your well-being and diet, you have probably already heard about high-protein diets. A high-protein diet, as the name suggests, is a diet plan that emphasizes the consumption of higher amounts of protein than a typical diet. \n\nProtein is one of the three macronutrients, along with carbohydrates and fat. It plays a key role in forming, maintaining, and structuring our body's organs and tissues. Protein contributes to the performance of many essential body functions, such as:\n\n*   repair and maintenance of muscles, bones, and skin\n    \n*   the production of antibodies and enzymes\n    \n*   transport and storage of molecules\n    \n*   regulation of hormones\n    \n\nSo, its role in maintaining our health and well-being is critical, which is the reason behind the hype around high-protein diets. \n\nHow do high-protein diets work?\n-------------------------------\n\nThese diets, as we said, do what their name implies; they lead us to increase our **protein intake**. Protein requires more energy to metabolize compared to carbohydrates or fats. This means that the body burns more calories while digesting and absorbing protein. In addition, protein is essential for **muscle growth** and repair. The more muscle mass you have, the higher your metabolic rate, as muscles burn more calories even at rest. \n\nProtein helps [regulate hunger](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhy-i-m-always-hungry-5-1-tips-to-help-you-put-a-stop) hormones such as leptin and ghrelin. This leads to reduced appetite and increased feelings of satiety, making it easier to control portions and reduce overall calorie intake. During weight loss, the body loses fat and muscle mass. Therefore, adequate protein intake helps protect muscle mass by keeping the metabolic rate high.\n\nHow effective are they?\n-----------------------\n\n![high protein diet](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhigh_protein_diet_42a24174b7.jpg)\n\nFor most healthy people, a high-protein diet is beneficial when followed for a short period of time. Such diets can help with weight loss, boosting satiety and making us feel fuller.\n\nHowever, due to the fact that every body is different, we need to pay special attention when following any kind of diet because there is a potential for health problems to occur if we follow one for an extended period of time. \n\nScientific research and study are ongoing and continue to determine any long-term risks of high-protein diets that restrict **carbohydrate consumption**. This is because some high-protein diets restrict carbohydrates which can lead to inadequate intake of essential vitamins, minerals, and fiber. Such deficiencies can cause problems such as bad breath, headaches, and constipation. \n\nIn addition, some high-protein diets include eating red meat, processed meat, and other foods high in saturated fat. These foods can increase the risk of heart disease and can raise low-density lipoprotein cholesterol (LDL), or \"bad\" cholesterol.\n\nA high-protein diet can worsen how well the kidney functions in people with kidney disease, as the body may not be able to get rid of all the waste protein that is broken down.\n\nOf course, it is imperative not to follow a high-protein diet without the prior advice of a **registered nutritionist** to ensure that it is right for you and that you are not putting your body at risk. Have in mind that protein requirements vary based on factors like age, activity level, and health conditions.\n\nAlso, it’s important to pay attention to the quality of the protein we consume and choose lean protein sources like fish, poultry, beans, legumes, and dairy.","high-protein-diets-are-they-worth-the-hype","high-protein diet, protein food examples, are high-protein diets good, protein diets, food with high protein","Is the hype around high-protein diets valid or it's another marketing trick to consume more? We asked the nutritionist and she replied.",{"id":355,"name":356,"alternativeText":357,"caption":357,"width":53,"height":54,"formats":358,"hash":383,"ext":57,"mime":60,"size":384,"url":385,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":386,"updatedAt":386},865,"high protein diet.jpg","high protein diet",{"large":359,"small":365,"medium":371,"thumbnail":377},{"ext":57,"url":360,"hash":361,"mime":60,"name":362,"path":62,"size":363,"width":64,"height":65,"sizeInBytes":364},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_high_protein_diet_5630324df5.jpg","large_high_protein_diet_5630324df5","large_high protein diet.jpg",92.56,92563,{"ext":57,"url":366,"hash":367,"mime":60,"name":368,"path":62,"size":369,"width":72,"height":73,"sizeInBytes":370},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_high_protein_diet_5630324df5.jpg","small_high_protein_diet_5630324df5","small_high protein diet.jpg",32.3,32300,{"ext":57,"url":372,"hash":373,"mime":60,"name":374,"path":62,"size":375,"width":80,"height":81,"sizeInBytes":376},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_high_protein_diet_5630324df5.jpg","medium_high_protein_diet_5630324df5","medium_high protein diet.jpg",59.58,59581,{"ext":57,"url":378,"hash":379,"mime":60,"name":380,"path":62,"size":381,"width":88,"height":89,"sizeInBytes":382},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_high_protein_diet_5630324df5.jpg","thumbnail_high_protein_diet_5630324df5","thumbnail_high protein diet.jpg",10.69,10693,"high_protein_diet_5630324df5",116.74,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhigh_protein_diet_5630324df5.jpg","2025-01-15T22:52:04.698Z",{"id":14,"name":15,"slug":16,"createdAt":318,"updatedAt":319,"publishedAt":99},{"id":10,"name":389,"slug":390,"instagram":391,"facebook":62,"bio":392,"createdAt":393,"updatedAt":394,"publishedAt":395,"linkedIn":396,"avatar":397},"Evelina","evelina","https:\u002F\u002Finstagram.com\u002Fevelina_vl?utm_source=qr&igshid=NGExMmI2YTkyZg%3D%3D","The cool kid of the office! Everyone wants to be friends with Evelina since she is a combination of sweetness, coolness, and calmness. She is very dedicated to her profession, and she is always willing to help, from giving a nutrition tip to... participating in a TikTok video! She is also a patient listener and a very talented editor!\n","2023-08-11T12:29:50.319Z","2023-08-11T12:33:13.815Z","2023-08-11T12:29:57.690Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Fevgenia-eleni-vlachogianni-a78246234",{"id":398,"name":399,"alternativeText":113,"caption":113,"width":114,"height":114,"formats":400,"hash":406,"ext":57,"mime":60,"size":407,"url":408,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":409,"updatedAt":410},174,"evelina-working-gal.jpg",{"thumbnail":401},{"ext":57,"url":402,"hash":403,"mime":60,"name":404,"path":62,"size":405,"width":123,"height":123},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_evelina_working_gal_ca402d27d4.jpg","thumbnail_evelina_working_gal_ca402d27d4","thumbnail_evelina-working-gal.jpg",3.84,"evelina_working_gal_ca402d27d4",8.43,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fevelina_working_gal_ca402d27d4.jpg","2023-08-11T12:25:54.964Z","2023-08-11T12:25:54.973Z","https:\u002F\u002Fmedia.workingal.com\u002Fhigh_protein_diet_5630324df5.jpg",{"id":413,"title":414,"createdAt":415,"updatedAt":416,"publishedAt":417,"content":418,"slug":419,"coffees":26,"seo_title":414,"keywords":420,"seo_desc":421,"featuredImage":422,"category":455,"author":458,"img":479},242,"Maybe You Need Anger After All","2025-01-14T23:00:05.972Z","2025-01-14T23:00:12.214Z","2025-01-14T23:00:12.210Z","Taking a look at the latest news, it feels that the world is full of anger. From the [streets of Los Angeles](https:\u002F\u002Fwww.latimes.com\u002Fcalifornia\u002Flive\u002F2025-01-14\u002Ffire-winds-los-angeles-california-eaton-altadena-palisades-updates) due to the extreme wildfire disasters and the [UK grooming gangs](https:\u002F\u002Fwww.reuters.com\u002Fworld\u002Fuk\u002Fchild-rape-scandal-dominating-uk-politics-after-musk-criticism-2025-01-06\u002F) and to any form of social media you'd care to mention, anger and outrage are seemingly everywhere. People are angry, and they are not afraid to show it.\n\nWhy so much anger?\n------------------\n\nAnger has become prevalent in our society, in part because it is highly effective at **gaining attention**. Numerous studies have shown that online content infused with _negative emotions_, particularly anger, is more likely to _go viral_. For instance, social media posts that incite anger towards political adversaries receive significantly more views. Similarly, fabricated news stories designed to provoke anger or anxiety tend to spread more rapidly than factual information. [Research conducted](https:\u002F\u002Fwww.thequint.com\u002Fnews\u002Fwebqoof\u002Fmood-emotional-state-make-you-fall-for-online-misinformation) by Chinese academics emphasizes this point, asserting that the increased virality of fake news can be directly attributed to its heightened anger levels.\n\nAnger is also fed by **sleep deprivation** and tired people. According to Healthline, the American Academy of Sleep Medicine (AASM) reports that among adults, 30 to 35 percent have brief symptoms of insomnia,\n\nwhile 15 to 20 percent have short-term insomnia lasting less than 3 months. Anger is interdependent with our mood and anger management. Even minor frustrations can feel overwhelming, and emotion management waves goodbye when sleep is **insufficient**. Considering that sleep deprivation disrupts the balance of hormones like cortisol (stress hormone) and serotonin (mood stabilizer), those feelings of anger and irritability are likely to increase.\n\nThe risks of excessive anger are known to pretty much everyone: excessive anger poses significant health risks, both immediate and long-term. Sudden outbursts can increase the risk of strokes and heart attacks, while chronic anger contributes to **systemic inflammation**, a key factor in the development of chronic diseases such as heart disease, arthritis, and cancer. Research suggests that anger may be particularly detrimental to the health of older adults.\n\n#### However, anger itself isn't inherently _\"bad,\"_ as it can be a natural and even healthy emotion when managed properly and channeled constructively. \n\n![healthy anger](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhealthy_anger_9000f4bd05.jpg)\n\nAnger can serve as an effective communication tool, signaling to others that an injustice has occurred. For example, when something in our lives or society is wrong, anger can help us express the wrongdoing. It can alert us to situations where our **values, boundaries, or safety** are being violated. It can also be a powerful motivator for positive change. It can fuel the energy and determination needed to address injustice, fight for our rights, or overcome obstacles. For example, anger at environmental destruction can drive individuals to become environmentally conscious.\n\nResearch suggests that expressing a range of emotions, including anger, can enhance authenticity and sincerity in communication. A [2021 study examining](https:\u002F\u002Fwww.sciencedirect.com\u002Fscience\u002Farticle\u002Fabs\u002Fpii\u002FS0883902622000052) Kickstarter pitch videos found that entrepreneurs who conveyed both positive and negative emotions, such as anger and fear, experienced greater fundraising success compared to those who solely expressed happiness. The researchers posit that expressing anger can demonstrate genuine passion and commitment to the project. \n\n_It’s important, though, to distinguish destructive anger from constructive anger_. When we express our anger in a healthy and constructive way, via assertive communication, and with the willingness to solve the problem or find support, it can have a positive effect and lead to change. On the other hand, if our anger manifests in a harmful way, through aggression, passive-aggressive behavior, or violence, then we need to step back and manage it and find the reasons behind it.","maybe-you-need-anger-after-all","healthy ways for anger, do we need anger, is it bad to be angry?","Anger is demonized broadly and is usually considered a harmful feeling. However, things are not like this, and sometimes we need anger.",{"id":423,"name":424,"alternativeText":425,"caption":425,"width":53,"height":54,"formats":426,"hash":451,"ext":57,"mime":60,"size":452,"url":453,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":454,"updatedAt":454},863,"healthy anger.jpg","healthy anger",{"large":427,"small":433,"medium":439,"thumbnail":445},{"ext":57,"url":428,"hash":429,"mime":60,"name":430,"path":62,"size":431,"width":64,"height":65,"sizeInBytes":432},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_healthy_anger_feb1359c4d.jpg","large_healthy_anger_feb1359c4d","large_healthy anger.jpg",45.62,45616,{"ext":57,"url":434,"hash":435,"mime":60,"name":436,"path":62,"size":437,"width":72,"height":73,"sizeInBytes":438},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_healthy_anger_feb1359c4d.jpg","small_healthy_anger_feb1359c4d","small_healthy anger.jpg",15.99,15989,{"ext":57,"url":440,"hash":441,"mime":60,"name":442,"path":62,"size":443,"width":80,"height":81,"sizeInBytes":444},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_healthy_anger_feb1359c4d.jpg","medium_healthy_anger_feb1359c4d","medium_healthy anger.jpg",28.99,28988,{"ext":57,"url":446,"hash":447,"mime":60,"name":448,"path":62,"size":449,"width":88,"height":89,"sizeInBytes":450},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_healthy_anger_feb1359c4d.jpg","thumbnail_healthy_anger_feb1359c4d","thumbnail_healthy anger.jpg",5.86,5858,"healthy_anger_feb1359c4d",67.27,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhealthy_anger_feb1359c4d.jpg","2025-01-14T22:59:01.694Z",{"id":26,"name":27,"slug":28,"createdAt":456,"updatedAt":457,"publishedAt":99},"2020-12-24T19:15:46.057Z","2025-10-01T19:50:39.801Z",{"id":18,"name":459,"slug":460,"instagram":62,"facebook":62,"bio":461,"createdAt":462,"updatedAt":463,"publishedAt":464,"linkedIn":62,"avatar":465},"Mariana","mariana","Mariana is our amazing psychologist. She is generally shy, but she has the answers to all questions. She is calm but can be pretty sarcastic if she wants to! She is working with women who are struggling in their jobs. She also loves knitting. She helps our Working Gal Team with her valuable insights and tips for a balanced work life.","2023-11-12T05:43:27.688Z","2023-11-12T05:47:04.640Z","2023-11-12T05:47:04.619Z",{"id":466,"name":467,"alternativeText":113,"caption":113,"width":114,"height":114,"formats":468,"hash":474,"ext":332,"mime":335,"size":475,"url":476,"previewUrl":62,"provider":94,"provider_metadata":62,"createdAt":477,"updatedAt":478},248,"1.webp",{"thumbnail":469},{"ext":332,"url":470,"hash":471,"mime":335,"name":472,"path":62,"size":473,"width":123,"height":123},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_1_ead45d4a4f.webp","thumbnail_1_ead45d4a4f","thumbnail_1.webp",4.51,"1_ead45d4a4f",8.67,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002F1_ead45d4a4f.webp","2023-11-12T05:43:16.157Z","2023-11-12T05:43:16.165Z","https:\u002F\u002Fmedia.workingal.com\u002Fhealthy_anger_feb1359c4d.jpg",{"pagination":481},{"start":482,"limit":483,"total":484},0,5,232]