Take care of your mental health quotes
Take care of your mental health quotes. When the heart is at ease, the body is healthy. “If you’re going through hell, keep going. Self-care can come in the form of simply stepping out into nature, or reading our inspiring patience quotes to ensure that you are taking the time you need for yourself. Alternate Light Source. Self-care is important no matter where you fall on the mental health spectrum. We will share some inspiring quotes that emphasize the power of self-care in nurturing mental health, providing motivation and encouragement to those on their Oct 15, 2019 · Save yourself. Adams. It’s the only place you have to live. Exercise also keeps the brain and your other vital organs healthy. Jessica Moore. Explore quotes about mental health by topic, length, and source. Sep 23, 2021 · If you change the way you look at things, the things you look at change. – Jackie Viramontez. I want to pamper myself and do the best for my body. Tulips and daffodils remind us that spring is a time for growth and change. Rainer Maria Rilke. “Love yourself first and everything else falls into line. " Gaga said this when she visited a Red Cross 19,093 Free images of Mental Health. The medicine is your mindset. Feb 15, 2024 · 26 Amazing Inspirational Quotes On Self-Care. What happens in the gut does not stay in the gut. For example, my mental fitness plan combines physical health, writing, mindfulness, coaching, and reading. If you're feeling worried, sad, or Feb 8, 2022 · Here are some tips from Mental Health First Aid to help make the most out of this Valentine’s Day and manage any symptoms of stress or anxiety. “It only takes a split second to smile and forget, yet to someone who needed it, it can last a lifetime”- Steve Maraboli. “You yourself, as much as anybody in the entire universe, deserve your love and affection. “Healing doesn’t mean the damage never existed. L. May 18, 2020 · Protect your mental health. Forget any sounds or touch you knew that did not help you dance. — Selena Gomez. So I want to do the best for me. Source Apr 9, 2024 · 93 Mental Health Quotes. " - Beau Taplin. “There is hope, even when your brain tells you there isn’t. Feb 8, 2023 · 31. "Your feelings are valid, even if you can't explain or understand them. – Corey Hirsch, Ice hockey player. Eat right and exercise. "Please do not discount your mental health during this time. “Keep your vitality. Thousands of mental health images to choose from. Yes, you read that correctly. For more ideas, click on to our guide "How to Take Care of Your Mental Health. ” – Jim Rohn. ) "To be a good parent, you need to take care of yourself so you can have the physical and emotional energy to take care of your family. “Taking Care Of Yourself Also Means Taking Care Of Your Environment” – Unknown. “Care for your psyche…know thyself, for once we know ourselves, we may learn how to care for ourselves. 10. Here are some ways to mentally ground yourself while experiencing a panic attack: 1. “Your mental health is a priority. . Certain foods can actually have a stress-lowering effect. Buddha. 12. These include: Taking up regular exercise. In a personal talk, Delle shares how he learned to handle anxiety in a society that's uncomfortable with emotions. “If your compassion doesn’t include yourself its incomplete” Jack Kornfield. Maya Angelou. – Winston Churchill. 6. Mental health is a journey, not a destination. “Take care of your body. “I cannot stand the words “Get over it”. Aug 29, 2023 · By incorporating mental health support quotes, employers can encourage employees to prioritize self-care and seek the help they may need. But if you have a solid mental fitness plan, you’re better equipped to take good care of your mental health. “A mental health issue is not a sign of weakness. As he says: "Being honest about how we feel doesn't make us weak -- it makes us human. To transcend your environment, you Nov 12, 2023 · 8. Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels, which can help improve your mood. Jan 28, 2024 · Here are my favorite healthy gut quotes and sayings: “All disease starts in the gut. Its really a point of view and a mental attitude you have about yourself. Akshay Dubey. “Real strength is not suppressing emotions, but being vulnerable enough to share them. 100 Health Quotes. This means that you must take care of your mental and physical health. Health and cheerfulness naturally beget each other. Don’t allow other to hurry your healing. “If You Do What You’ve Always Done, You’ll Always Get What You’ve Always Got” – Unknown. Your happiness is an essential. It’s O. Being able to be your true self is one of the strongest components of good mental health. Conventionality belongs to yesterday…'”. $0. – Dwayne “The Rock” Johnson. Below are 10 mental health quotes about self-care and nurturing your wellbeing. Take care of your health, so you can live a long and fulfilling life. Free high resolution picture download. So, take care of it! 36. It's one of the most selfless things you can do – not just for you, but for those around you too. – Robert Urich. Your health is your foundation, build it strong. If you’re going through hell, keep going. “You can’t enjoy wealth if you’re not in good health. “Self-care isn't selfish; it's essential to your survival and your sanity. " - Jonathan Harnisch Seeking information, and help, and treatment, is strength. Focus on self-love and self-care. It is a lifelong journey that takes place one day, one step at a time. 4. " - Unknown. – Anna Cockrell, American Olympic athlete. Take care of your body, your mind will thank you. ) "The challenge is not to be perfect, it is to be whole. You’re not alone in your struggle. Regular exercise can boost your self-esteem and help you to concentrate, sleep and feel better. Laura Fogel Mersy. Don’t compare yourself with other people; compare yourself with who you were yesterday. ” —Socrates. Your self-care is a necessity. Feb 1, 2024 · Here are some quotes to uplift your motivation to take care of yourself and improve your mental health. “A lot of people think they’re being selfish [when setting boundaries]. “To me, good health is more than just exercise and diet. “Health is a vehicle, not a destination. Franklin P. – Wendelin Van Draanen. Beauty is how you feel inside, and it reflects in your eyes. 33. Exercise Regularly. It's okay to not have all the answers. ” Dec 15, 2023 · Self-care manifests in various forms, from physical activities like exercise and moments of meditation to cherished time with loved ones and the pursuit of hobbies and interests. Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness. – Anna Quindlen. “Seeing as how most Jul 13, 2020 · Your soul knows the geography of your destiny better than you do. Close, quality, relationships are key for a happy, healthy life. ”Recovery is not one and done. Apr 12, 2024 · Gratitude can help you to recognize them. When stress got to be too much for TED Fellow Sangu Delle, he had to confront his own deep prejudice: that men shouldn't take care of their mental health. May 3, 2022 · 1. — Sir Edmund Hillary. “Happiness can be found even in the darkest of times if one only remembers to turn on the light. – Josh Billings. May 9, 2024 · 10. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus. " - Dan Millman. Self-love is vital to mental wellbeing and helps reduce symptoms of depression and anxiety. Slow down. Oscar Wilde. ” – Michel de Montaigne Jan 1, 2020 · Avoid rash judgment of emotions and sensations. We must fight to go to work, care for our families, be there for our friends, and act ‘normal’ while battling unimaginable pain. Right now, self-care is more important than ever. Mar 13, 2023 · 1. Oct 16, 2023 · Eleanor Brown. “The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself. May 5, 2024 · Because mental health is so important to general wellness, it’s important that you take care of your mental health. Joseph Addison. One day, you’ll find your tribe. ” – Anonymous. - Shannon Purser. It is vital in improving your skills as well as your self-esteem and stress level. Eat a balanced and healthy diet. Self-care makes your use of time more sustainable. Nov 4, 2023 · 11. Feb 13, 2024 · Health is wealth. “You are not a drop in the ocean. But it’s not selfish to give yourself time to breathe and keep your mental health top of mind when you’re interacting with other people. It's as important as physical health, yet we often overlook it. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time. 00. The following tips for looking after your mental health in prison have come from prisoners themselves as well as researchers working in prison. “A fit body, a calm mind, a We have included inspirational quotes about mental and physical health which might help bring awareness and self-confidence. “Your feelings are valid, your struggles are valid, and your mental health matters. ” –Miranda Anderson. We all know that a proper diet Just take care of yourself, and when you're ready, start again. “If you restore balance in your own self, you will be contributing immensely to the healing of the world. Your strength and courage do. – Brittany Burgunder. “I’ve run my whole life – for more than exercise, for mental health. Jessica January Behr, a clinical psychologist. Learn about mindfulness, self-care, parenting, mental health conditions, therapy, and so much more. “ The strongest people are those who win battles we know nothing about. “It is during our darkest moments that we must focus to see the light. “Your gut is linked to nearly every facet of your health, from your immune system to your mood”. If you do not take care of your mental health and allow the workplace to become an off-limits zone for your wellbeing, it can be an unsustainable practice,” says Dr. One affects the other. Transcend the environment. – Buddha. Mar 12, 2024 · Self Care and Mental Health Quotes About Self Love 2024. Exercise can reduce feelings of stress and depression and improve your mood. Take a moment to pause and think about your mental health. Below are some famous mental health quotes spoken by figures throughout history: “Healing takes time, and asking for help is a courageous step. “I am not afraid of storms for I am learning how to sail my ship. Stress decreasing foods. SeKeithia Johnson. Jul 31, 2023 · Asking for help takes more courage than suffering alone. “Take care of your mind, your body will thank you. Look after your physical health. I will strengthen you and help you; I will uphold you with my righteous right hand. Behind every trigger is a wound in our past. Taking care of your physical health helps improve your mental health and well-being. Show some love to someone in your life. A healthy man is a confident man. The sky is not falling and life will return to normal. It means the damage no longer controls our lives. 37. POST. These verses about self-care show us that self-care is biblical. Unknown. Just 30 minutes of walking every day can boost your mood and improve your health. “Mental health affects every aspect of your life. ” — Kriti Kharbanda. “Not until we are lost Jun 7, 2020 · It's crucial to make sure you're taking care of your physical and mental health. “If you have good thoughts, they will shine out of your face like sunbeams and you will always look lovely!”. Be active for at least 30 minutes daily, whether that’s running, walking, yoga, dancing, cycling, or even gardening. Image 2 of 2. Take care of yourself. To love oneself is the beginning of a lifelong romance. – Matt Haig. Getting enough sleep. Apr 28, 2022 · Treat it with care. “I am inspired by people who are willing to confront the shadows of themselves and find light. "Self-care is how you take your power back. “The greatest wealth is health. Happiness is not by chance, but by choice. 5 days ago · Your happiness is an essential. Quotes on self-care and mental health often resonate deeply, offering reminders of the significance of looking after our mental well-being. “Over the course of the past decade, there’s been increased willingness to recognize mental health as an essential part of one’s well-being. 32. – Beau Taplin. So, enjoy your buzz, but try limiting your daily amount. It influences your actions, feelings, thoughts, and how you interact with others. Jan 14, 2020 · So while y’all in it right now, take care of y’all’s bodies, take care of y’all’s chicken, take care of y’all’s mental. When it comes to bettering your mental wellness, physical activity is an important complement to a healthy diet. Prioritizing rest and sleep on a daily basis. It can be even harder if you're dealing with depression or anxiety. 617. "Even if we don’t have the power to choose where we come from, we can still choose where we May 13, 2024 · “Without your mental health, it can become difficult or impossible to maintain motivation and productivity. “Your illness does not define you. Allineare. 3. “He Who Is Contented Is Rich” – Lao Tzu. Nov 1, 2022 · Maxime Lagacé. To keep mental health in shape, a few introductions to and changes to lifestyle practices may be required. “Every time you make a commitment to your own self-care, self-love and self-respect and then follow through, you build trust in yourself. This will make you a healthier, wiser, and happier person. 68. Feb 24, 2022 · Best Mental Health Quotes. Nurturing yourself is not selfish – it’s essential to your survival and your well-being. – Dr. Anything human is mentionable, and anything mentionable is manageable. 38. Jan 24, 2023 · Find quotes from famous people, celebrities, and mental health activists to help you cope with mental health challenges and celebrate your well-being. Feb 15, 2024 · Positive and Inspiring Quotes About Mental Health. Pursuing education can take a toll on your mental health. Nov 29, 2023 · You are never too far gone to come back. Never feel guilty if you need to take some This article compiles the 50 best mental health quotes, adorned with images to amplify their impact. 1 Peter 5:7. - Roald Dahl. “Not until we are lost do we begin to understand ourselves”. 21. Famous Mental Health Quotes. There are seven billion versions of normal on this planet. Find inspiration and hope from these 50 empowering quotes about mental health, covering topics like anxiety, depression, self-care, and more. – Jordan Peterson. Health is the thing that makes you feel that now is the best time of year. “I want to be as healthy as I possibly can be. Getty Images, thehealthy. Sophia Loren. Too much caffeine can even increase anxiety and stress. “Nothing can dim the light that shines from within. to ask for help. “Don’t believe everything you think. “When it comes to your health, taking risks isn’t wise. “Your gut is not Las Vegas. ” – Mahatma Gandhi. 618. You just have to stop letting them control you. “A healthy outside starts with a healthy inside. Exercise is incredibly powerful in treating a variety of mental health conditions, including depression, trauma, stress disorders (including PTSD), anxiety, and ADHD. – Lucille Ball. Eat breakfast. No time for your health today, no health for your time tomorrow. " — Jane Fonda. You just have to trust that people are out there waiting to love you and celebrate you for who you are. “Health is adding a level of intention to every area of your life. The act of loving yourself is the kindest thing you can do for yourself. – Joshua Fields Millburn. May 11, 2018 · What Mother’s Day Means for Mental Health. Feb 20, 2024 · 1. Be sure to eat well, exercise, get enough sleep, and take your prenatal vitamins. 5. These self love quotes reaffirm that in the most beautiful way. You are stronger than you think. ” ~ Debbie Hampton. Aug 24, 2023 · Inspiring Mental Health Quotes. If you take care of your mind, you take care of the world. Tip 1: Take care of yourself “I have no one. – Terry Crews. Recognize negative situations will shift. “Just because no one else can heal or do your inner work for you doesn’t mean you can, should, or need to do it alone. You really have to love yourself to get anything done in this world. “The greatest thing in the world is to know how to belong to oneself. “Love yourself first, and everything else falls in line. Dec 30, 2022 · Prioritize physical health, nutrition and proper rest over any other desire in life”. Take care of your health, so you can achieve your goals. It is not something physical. 9. Your Happiness is Essential. ” -V. — Matt Haig. “You don’t have to control your thoughts; you just have to stop letting Without further ado, here are our top Children’s Mental Health Week quotes: 1. Sometimes it takes a breakdown to make a breakthrough. The month of May. – Selena Gomez. It is so important that you take care of what is in your head and in your heart. Dec 13, 2020 · If you are broken, you do not have to stay broken. 1. It is a process, one that may take years, occasionally, even a lifetime -- and that’s OK. Dec 28, 2023 · 40 Quotes to Inspire You to Live a Healthier Lifestyle. “Another statistical survey of 7,948 students at forty-eight colleges was conducted by social scientists from Johns Hopkins University. Make sure to get enough sleep. “If your compassion does not include yourself, it is incomplete. He that won’t be counsell’d, can’t be help’d. Oct 20, 2020 · Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. - Jack Kornfield. – Miranda J Barrett. You don’t have to go through it alone. I just want to make sure that I do everything to take care of myself. casting all your anxiety on Him, because He cares for you. Make the time like your life depends on it, because it does. You are the entire ocean in a drop. Virgil. Apr 25, 2022 · 9 points. Christian self-care is not all about us. 2. Here are some self-care tips: Get regular exercise. “I keep moving ahead, as always, knowing deep down When having a panic attack, we fall in a state of disarray and lose all sense of control. – Wayne Dyer. “Prevention is better than cure. Their preliminary report is part of a two-year study sponsored by the National Institute of Mental Health. For my yoke is easy, and my burden is light. — Rumi. Apr 14, 2020 · A routine can help you feel ‘normal’ during this time of anything but normal. – Anonymous. 22. “Self-care is how you take your power back” - Lalah Delia. 11. Oct 7, 2021 · 2. 7. “It is not the mountain we conquer but ourselves. John 14:27. “It’s all about falling in love with yourself and sharing that love with someone who appreciates you Nov 28, 2023 · You walk in the rain and you feel the rain, but you are not the rain. While illness manifests in our bodies, the concept of health references our attitudes and behavior towards it. – Albus Dumbledore. – Gautama Buddha. Feb 7, 2024 · Quotes About Self-Care and Mental Health. " – Unknown "The greatest gift you can give to yourself and others is a healthy you. While many people may view self-care as a form of selfish indulgence, the act of caring for oneself is an important part of a person's overall well-being. “It’s time for you to realize that you deserve grace. “Every challenge is an opportunity to get better and stronger. When our mental health is compromised, we often feel alone and isolated. Let’s embark on a journey to explore these insightful and empowering phrases that can be a source of strength and encouragement. " – Unknown "Taking care of your mental health is not selfish. ” ~ Albert Schweitzer. – Jack Kornfield. Relish in the positive. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp for your home or work desk. No one sits with me or talks to me on the wing. "Health is not a condition of matter, but of mind. Your mental health is a crucial part of who you are. Apr 8, 2024 · Health and Wellness Quotes. – Renee Peterson Trudeau. “If your actions inspire others to dream more, learn more, do more and become more, you are a leader. Rgb (248, 248, 248) The best mental health quotes that shine a light on mental health and well-being. – Jonathan Harnisch. – Arianna Huffington. Peace I leave with you; My peace I give to you; not as the world gives do I give to you. Find a routine that works best for you and your family!”. ) "Self-care is not self-indulgence. Jan 8, 2020 · Read the inspirational mental health quotes below supporting your journey toward a healthy mental state. – Melody Beattie. ” When people feel sad or depressed, they can neglect themselves. — John Green. Dec 20, 2023 · 60+ Inspirational Self-Care Quotes. We pay a lot of attention to our diet, but never to our mental health. A beautiful reflection on the power of positive thinking, this quote inspires us to build up the habit of optimism! So be intentional about watching a funny movie, playing silly games or spending quality time with people who bring a smile to your face. Taking care of your physical health, since your physical and mental health are connected. ” ~ Naval Ravikant. Eat healthy, regular meals and stay hydrated. Be gentle with yourself. “Let food be thy medicine and medicine be thy food. Anonymous. Benjamin Franklin. Apr 21, 2024 · Exciting Inspiring Quotes On Mental Health. Advertisement. "Taking care of your mental health is not selfish. “The first Self-care: doing the things that make you feel more like yourself. " Your complete guide to better mental well-being. ― Nicole Spector. " "I keep moving ahead, as always, knowing deep down inside that I am a good person and that I am worthy of a good life. Woman's Day/Getty Images. So, here are some quotes for students. Neha Pendse. " – Unknown "Taking care of Worry is common, especially during a woman's first pregnancy or an unplanned one. Building a Self-Care Plan. “The only journey is the journey within. It’s not just this neat little issue you can put into a box. It's necessary. Health is like money, we never have a true idea of its value until we lose it. A healthy self-love means we have no compulsion to justify to ourselves or others why we take vacations, why we sleep late, why we buy new shoes, why we spoil ourselves from time to time. Jul 28, 2014 · Here are Brown's six techniques for taking care of your mental hygiene to keep your mind ready to tackle a challenge at any time: 1. ” ~ Matthew 11:28-30. – Maya Angelou. Your mental health is everything – prioritize it. " - Nikki Banas. Some ways to take care of your physical health include: Being physically active. — Mariska Hargitay. Verse Concepts. Oct 7, 2022 · Slow down. ” – Buddha. Some quotes apply to both mental health and mental illness. May is not only Mental Health Awareness Month, it is also Feb 21, 2024 · Isaiah 41:10 (NIV) “So do not fear, for I am with you; do not be dismayed, for I am your God. 1 Quote #1: "You don't have to control your thoughts. "Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship. Mental health and mental fitness are not synonymous. “Those who suffer from mental illness are stronger than you think. “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. Desiderius Erasmus. " Identify what you do best and keep up the excellent work. Mahatma Gandhi. Warm foods like soup or tea are soothing, and the omega-3s in fatty fish may improve mood. Boost brainpower by treating yourself to a couple pieces of dark chocolate every few days. “And still, I rise. K. “The secret of health for both mind and body is not to mourn for the past, not to worry Feb 15, 2024 · 20. -Deepak Chopra. David Satcher. Scroll down for some truly relatable memes. Apr 12, 2023 · You walk in the rain and you feel the rain, but, importantly, you are not the rain. Create a mental fitness plan. We’ve collected some of the top images from their Instagram account to remind everyone that self-care should always be a priority. Because, look, we ain’t lasting that long. Both mental health and physical health are essential. A beautiful reflection on the power of positive thinking, this quote inspires us to build up the habit of optimism! Apr 27, 2023 · 67. 12 Free Mental Health Motivational Poster Prints. It makes you human. Asa Don Brown. Be physically active. – Mardy Fish, American tennis player. A healthy man is a leader. – Lori Deschene. " - Lalah Delia Mar 13, 2024 · Top 10 Health Quotes. " - Lalah Delia. It’s okay to not be okay. “Our bodies are our gardens to which our wills are gardeners. – Chris Aug 20, 2020 · The one quirky thing I do is sing along to Grease— and the lyrics which say, ‘We take the pressure, and we throw away. 2 Quote #2: "It's okay to not be okay, as long as you're not giving up. Evidence-based strategies can help protect mental health and well-being. “There is no health without mental health. com. Dec 2, 2023 · 6 Mental Health Quotes to Help You Take Care of Yourself More “I would say what others have said: It gets better. Believe in yourself and your capabilities. – Unknown. Jim Rohn. And these self care quotes remind us that we only get ONE body. The flavonoids, caffeine, and theobromine in chocolate are thought to work together to improve alertness and mental skills. All of us are under such pressure to put our problems in the past tense. There’s no shame in being a work in progress. Change into an outfit like what you would wear to work. #61. “You will smile again. Nov 7, 2023 · It’s a charity, app, and social media project that touches on important mental health issues with the help of memes, webcomics, and witty videos. Socrates. “If your body’s not right, the rest of your day will go all wrong. Dec 2, 2023 · Ralph Waldo Emerson. ” -William Shakespeare. Benefits. If you want to conquer the anxiety of life, live in the moment, live in the breath. Download Now. “Be kind to yourself, dear—to our innocent follies. Aug 26, 2023 · 1 The Importance of Mental Health. Your Self-Care is a Necessity” Apr 6, 2023 · Prioritizing Your Well-Being: 25 Empowering Self-Care Quotes Mental Health Quotes: Insights On Depression, Mindfulness, And Self-Care. Robyn Conley Downs. “If you are broken, you do not have to stay broken. — Lisa Olivera. Mar 27, 2022 - This board is all about how to take care of your mental health, tips for mental health, free mental health, how to support someone mental health, self care worksheets, mental health quotes awareness beautiful and more. “Treat your body like a temple, not a woodshed. May 18, 2023 · Here are 100 of them. “Remind yourself that you do have a right to self-care ,” says Spinelli. – John O’Donohue. It is a process, one that may take years, occasionally, even a lifetime – and that’s OK. Mel Robbins. " — Michelle Obama. A healthy lifestyle is a choice, make the right one. In fact, according to the MHFA curriculum, those who pay attention to Dec 5, 2023 · Types. One powerful quote that emphasizes the importance of mental health is, “Your mental health is a priority. “It is health that is real wealth and not pieces of gold and silver. Narrate your environment in detail: Using all your senses, narrate your environment. " Mary Baker Eddy. In the meantime, the reality is you might have to be your own tribe. Fred Rogers. For your health and your baby's, take care of yourself as much as you can. 8. “There is a crack in everything, that’s how the light gets in”. Take your time, be gentle with yourself, and give yourself grace. ”. “Your Mental Health is a Priority. Try to wake up at the same time each day (not sleeping in until noon). Dec 30, 2023 · Normal is subjective. To remind you of its importance, and to inspire positivity and mindfulness every day, we've created a unique collection of 12 beautiful Aug 10, 2021 · 3. It is self-preservation. “Self-care is not a waste of time. In such a situation, it is important to ground ourselves. Isaiah 41:10 (NIV) reminds us that we are never alone - even when we are dealing with Without further ado, here are our top Children’s Mental Health Week quotes: 1. So use that Christmas spirit for physical health as well as mental health - you might even enjoy the crisp air! Keep active - top tips for looking after your mental health at Christmas. 2 The Power of Quotes in Boosting Well-being. Keeping regular hygiene routines such as Mental health is the foundation of a happy life. “No matter how much it gets Empowering Quotes About Mental Health. ut ts qj mk qa qw nl kb px xa