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Building Your Resilience

Having a Strong Life Purpose Eases Loneliness of Covid-19 Isolation, Study Finds

Those Who Felt Their Life Was Guided by Meaningful Values or Goals Were More Willing to Engage in Covid-19 Protective Behaviors

Summary:
Why can some people weather the stress of social isolation better than others, and what implications does this have for their health?
New research found that people who felt a strong sense of purpose in life were less lonely during the COVID-19 pandemic.

Why can some people weather the stress of social isolation better than others, and what implications does this have for their health? New research from the Communication Neuroscience Lab at the Annenberg School for Communication at the University of Pennsylvania found that people who felt a strong sense of purpose in life were less lonely during the COVID-19 pandemic. Did they achieve less loneliness by flouting public health guidance? No. Although lonelier people were less likely to want to follow public health guidance, people with a stronger sense of purpose also expressed more willingness to engage in social distancing, hand washing, and other COVID-19 protective behaviors.

Purpose in life, or a sense that your life is guided by personally meaningful values and goals – which could involve family ties, religion, activism, parenthood, career or artistic ambitions, or many other things — has been associated in prior research with a wide range of positive health outcomes, both physical and psychological.

“In the face of adversity, people with a stronger sense of purpose in life tend to be more resilient because they have a clear sense of goals that motivate actions that are aligned with personal values,” says Yoona Kang, Ph.D., lead author and a Research Director of the Communication Neuroscience Lab. “People with strong purpose may also experience less conflict when making health decisions. We felt that the COVID-19 pandemic was an important context to test whether purpose in life relates to individuals’ willingness to engage in behaviors to protect themselves and others.”

Based on their prior research, Kang and her collaborators expected that people with higher sense of purpose would be more likely to engage in COVID-19 prevention behaviors than individuals with a lower sense of purpose. In order to test their theory, the researchers surveyed more than 500 adult participants to capture their levels of purpose in life, their current and pre-pandemic levels of loneliness, and the degrees to which they intended to engage in behaviors known to prevent the spread of COVID-19.

They found that higher levels of loneliness made people be less focused on protecting themselves from COVID-19, and more skeptical that behaviors to prevent COVID-19 would be effective. However, having a stronger sense of purpose was associated with lower levels of loneliness and a greater desire to take action to protect themselves from COVID-19. Those with a higher sense of purpose also expressed a stronger belief that COVID-19 prevention behaviors would work. Even when people who had a strong sense of purpose did report being lonely, they still felt strongly about taking precautions to prevent COVID-19.

“When faced with extreme loneliness and social isolation, like during the COVID-19 pandemic, wanting to connect with other people, despite the health risks, is a natural response,” Kang says. “And yet, amidst this drastic shift in social life, we found that people with a higher sense of purpose were more likely to engage in prevention behaviors. This is striking because it shows that purpose in life can empower people to make life-saving health decisions that protect their own health and those around them.”

Additionally, the researchers found that older people expressed less loneliness during the COVID-19 pandemic than younger people. Kang sees this as a sign of the resilience of older adults, and she hopes to further study how to enhance purpose in life and resilience in aging populations.

“Having a stronger sense of purpose was associated with really important, positive outcomes across the lifespan,” says Emily Falk, senior author, Director of the Communication Neuroscience Lab, and Professor of Communication, Psychology, and Marketing. “Our upcoming work will test interventions to increase their sense of purpose, in hopes of bringing these benefits to more people.”

The study, published this month in The Gerontologist, is entitled “Purpose in Life, Loneliness, and Protective Health Behaviors during the COVID-19 Pandemic.” In addition to Kang and Falk, authors include Danielle Cosme, Ph.D.; Rui Pei, Ph.D.; Prateekshit Pandey; and José Carreras-Tartak.

Story Source:
Materials provided by University of Pennsylvania. Original written by Ashton Yount. Note: Content may be edited for style and length.

Journal Reference:
Yoona Kang, Danielle Cosme, Rui Pei, Prateekshit Pandey, José Carreras-Tartak, Emily B Falk. Purpose in life, loneliness, and protective health behaviors during the COVID-19 pandemic. The Gerontologist, 2021; DOI: 10.1093/geront/gnab081

June 16, 2021          Source: University of Pennsylvania          Science Daily

resilient

Building Your Resilience

We All Face Trauma, Adversity and Other Stresses. Here’s a Roadmap for Adapting to Life-Changing Situations, and Emerging Even Stronger than Before.

The Road to Resilience

Imagine you’re going to take a raft trip down a river. Along with slow water and shallows, your map shows that you will encounter unavoidable rapids and turns. How would you make sure you can safely cross the rough waters and handle any unexpected problems that come from the challenge?

Perhaps you would enlist the support of more experienced rafters as you plan your route or rely on the companionship of trusted friends along the way. Maybe you would pack an extra life jacket or consider using a stronger raft. With the right tools and supports in place, one thing is sure: You will not only make it through the challenges of your river adventure. You will also emerge a more confident and courageous rafter.

What is resilience?

Life may not come with a map, but everyone will experience twists and turns, from everyday challenges to traumatic events with more lasting impact, like the death of a loved one, a life-altering accident, or a serious illness. Each change affects people differently, bringing a unique flood of thoughts, strong emotions and uncertainty. Yet people generally adapt well over time to life-changing situations and stressful situations—in part thanks to resilience.

Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress—such as family and relationship problems, serious health problems, or workplace and financial stressors. As much as resilience involves “bouncing back” from these difficult experiences, it can also involve profound personal growth.

While these adverse events, much like rough river waters, are certainly painful and difficult, they don’t have to determine the outcome of your life. There are many aspects of your life you can control, modify, and grow with. That’s the role of resilience. Becoming more resilient not only helps you get through difficult circumstances, it also empowers you to grow and even improve your life along the way.

What resilience isn’t

Being resilient doesn’t mean that a person won’t experience difficulty or distress. People who have suffered major adversity or trauma in their lives commonly experience emotional pain and stress. In fact, the road to resilience is likely to involve considerable emotional distress.

While certain factors might make some individuals more resilient than others, resilience isn’t necessarily a personality trait that only some people possess. On the contrary, resilience involves behaviors, thoughts, and actions that anyone can learn and develop. The ability to learn resilience is one reason research has shown that resilience is ordinary, not extraordinary. One example is the response of many Americans to the September 11, 2001 terrorist attacks and individuals’ efforts to rebuild their lives after tragedy.

Like building a muscle, increasing your resilience takes time and intentionality. Focusing on four core components—connection, wellness, healthy thinking, and meaning—can empower you to withstand and learn from difficult and traumatic experiences. To increase your capacity for resilience to weather—and grow from—the difficulties, use these strategies.

Build your connections

Prioritize relationships. Connecting with empathetic and understanding people can remind you that you’re not alone in the midst of difficulties. Focus on finding trustworthy and compassionate individuals who validate your feelings, which will support the skill of resilience.

The pain of traumatic events can lead some people to isolate themselves, but it’s important to accept help and support from those who care about you. Whether you go on a weekly date night with your spouse or plan a lunch out with a friend, try to prioritize genuinely connecting with people who care about you.

Join a group. Along with one-on-one relationships, some people find that being active in civic groups, faith-based communities, or other local organizations provides social support and can help you reclaim hope. Research groups in your area that could offer you support and a sense of purpose or joy when you need it.

Foster wellness

Take care of your body. Self-care may be a popular buzzword, but it’s also a legitimate practice for mental health and building resilience. That’s because stress is just as much physical as it is emotional. Promoting positive lifestyle factors like proper nutrition, ample sleep, hydration, and regular exercise can strengthen your body to adapt to stress and reduce the toll of emotions like anxiety or depression.

Practice mindfulness. Mindful journaling, yoga, and other spiritual practices like prayer or meditation can also help people build connections and restore hope, which can prime them to deal with situations that require resilience. When you journal, meditate, or pray, ruminate on positive aspects of your life and recall the things you’re grateful for, even during personal trials.

Avoid negative outlets. It may be tempting to mask your pain with alcohol, drugs, or other substances, but that’s like putting a bandage on a deep wound. Focus instead on giving your body resources to manage stress, rather than seeking to eliminate the feeling of stress altogether.

Find purpose

Help others. Whether you volunteer with a local homeless shelter or simply support a friend in their own time of need, you can garner a sense of purpose, foster self-worth, connect with other people, and tangibly help others, all of which can empower you to grow in resilience.

Be proactive. It’s helpful to acknowledge and accept your emotions during hard times, but it’s also important to help you foster self-discovery by asking yourself, “What can I do about a problem in my life?” If the problems seem too big to tackle, break them down into manageable pieces.

For example, if you got laid off at work, you may not be able to convince your boss it was a mistake to let you go. But you can spend an hour each day developing your top strengths or working on your resume. Taking initiative will remind you that you can muster motivation and purpose even during stressful periods of your life, increasing the likelihood that you’ll rise up during painful times again.

Move toward your goals. Develop some realistic goals and do something regularly—even if it seems like a small accomplishment—that enables you to move toward the things you want to accomplish. Instead of focusing on tasks that seem unachievable, ask yourself, “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?” For example, if you’re struggling with the loss of a loved one and you want to move forward, you could join a grief support group in your area.

Look for opportunities for self-discovery. People often find that they have grown in some respect as a result of a struggle. For example, after a tragedy or hardship, people have reported better relationships and a greater sense of strength, even while feeling vulnerable. That can increase their sense of self-worth and heighten their appreciation for life.

Embrace healthy thoughts

Keep things in perspective. How you think can play a significant part in how you feel—and how resilient you are when faced with obstacles. Try to identify areas of irrational thinking, such as a tendency to catastrophize difficulties or assume the world is out to get you, and adopt a more balanced and realistic thinking pattern. For instance, if you feel overwhelmed by a challenge, remind yourself that what happened to you isn’t an indicator of how your future will go, and that you’re not helpless. You may not be able to change a highly stressful event, but you can change how you interpret and respond to it.

Accept change. Accept that change is a part of life. Certain goals or ideals may no longer be attainable as a result of adverse situations in your life. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.

Maintain a hopeful outlook. It’s hard to be positive when life isn’t going your way. An optimistic outlook empowers you to expect that good things will happen to you. Try visualizing what you want, rather than worrying about what you fear. Along the way, note any subtle ways in which you start to feel better as you deal with difficult situations.

Learn from your past. By looking back at who or what was helpful in previous times of distress, you may discover how you can respond effectively to new difficult situations. Remind yourself of where you’ve been able to find strength and ask yourself what you’ve learned from those experiences.

Seeking help

Getting help when you need it is crucial in building your resilience.

For many people, using their own resources and the kinds of strategies listed above may be enough for building their resilience. But at times, an individual might get stuck or have difficulty making progress on the road to resilience.

A licensed mental health professional such as a psychologist can assist people in developing an appropriate strategy for moving forward. It is important to get professional help if you feel like you are unable to function as well as you would like or perform basic activities of daily living as a result of a traumatic or other stressful life experience. Keep in mind that different people tend to be comfortable with different styles of interaction. To get the most out of your therapeutic relationship, you should feel at ease with a mental health professional or in a support group.

The important thing is to remember you’re not alone on the journey. While you may not be able to control all of your circumstances, you can grow by focusing on the aspects of life’s challenges you can manage with the support of loved ones and trusted professionals.

APA gratefully acknowledges the following contributors to this publication:
David Palmiter, PhD, Professor of Psychology at Marywood University, Scranton, Penn.Mary Alvord, PhD, Director, Alvord, Baker & Associates, Rockville, Md.Rosalind Dorlen, PsyD, Member: Allied Professional Staff, Department of Psychiatry Overlook Medical Center, Summit, NJ; Senior Faculty, Center for Psychotherapy and Psychoanalysis of New Jersey and Field Supervisor at the Graduate School of Applied and Professional Psychology, Rutgers University.Lillian Comas-Diaz, PhD, Director, Transcultural Mental Health Institute, Washington, D.C.Suniya S. Luthar, PhD, Teachers College, Columbia University, New York City, N.Y.Salvatore R. Maddi, PhD, The Hardiness Institute, Inc., University of California at Irvine, Newport Beach, Calif.H. Katherine (Kit) O’Neill, PhD, North Dakota State University and Knowlton, O’Neill and Associates, Fargo, N.D.Karen W. Saakvitne, PhD, Traumatic Stress Institute/Center for Adult & Adolescent Psychotherapy, South Windsor, Conn.Richard Glenn Tedeschi, PhD, Department of Psychology, University of North Carolina at Charlotte

source: American Psychological Association.


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What The Western Diet Does To The Immune System

Diets rich in two nutrients harm immune cells in the gut, putting people at high risk of intestinal infections.

A diet rich in fat and sugar damages particular immune cells named Paneth cells that produce antimicrobial molecules keeping inflammation and microbes under control.

Highly specialised Paneth cells are located in the small intestine where nutrients from food are absorbed and sent to the bloodstream.

Western diets are high in processed foods and fat and sugar, which cause Paneth cells to not work properly.

Paneth cell dysfunction cause abnormalities in the gut immune system which in turn leads to infections (disease-causing microbes) and inflammatory bowel disease (IBD), a study has found.

Dr Ta-Chiang Liu, the study’s first author, said:

“Inflammatory bowel disease has historically been a problem primarily in Western countries such as the U.S., but it’s becoming more common globally as more and more people adopt Western lifestyles.

Our research showed that long-term consumption of a Western-style diet high in fat and sugar impairs the function of immune cells in the gut in ways that could promote inflammatory bowel disease or increase the risk of intestinal infections.”

IBD patients often have defective Paneth cells, which are responsible for setting off inflammation in the small intestine.

For instance, Paneth cells can no longer function in patients with Crohn’s disease, which is a type of IBD and marked by fatigue, diarrhoea, abdominal pain, and anaemia.

The research team examined Paneth cells of 400 adults and found that the higher the body mass index (BMI) the worse these cells looked.

Frequent consumption of foods high in sugar and fat causes weight gain and has many health consequences.

These two macronutrients generally make up more than 40 percent of the calories of a typical Western diet.

The scientists fed mice a high sugar, high fat diet and in two months they became obese and had abnormal Paneth cells.

Dr Liu said:

“Eating too much of a healthy diet didn’t affect the Paneth cells.

It was the high-fat, high-sugar diet that was the problem.”

When a healthy diet replaced the Western diet, within four weeks, the Paneth cells were restored to normal.

Dr Liu said:

“This was a short-term experiment, just eight weeks.

In people, obesity doesn’t occur overnight or even in eight weeks.

It’s possible that if you have Western diet for so long, you cross a point of no return and your Paneth cells don’t recover even if you change your diet.

We’d need to do more research before we can say whether this process is reversible in people.”

In addition, deoxycholic acid (a secondary bile acid produce by bacteria in the gut) is involved in carbohydrate and fat metabolism.

Bile acid plays a key role regarding Paneth cell abnormality since it increases the activity of the farnesoid X receptor (involved in sugar and fat metabolism) and type 1 interferon (part of the immune system active in the antiviral responses) thus hindersing Paneth cell from working properly.

The study was published in the Cell Host & Microbe (Liu et al., 2021).

June 11, 2021        source:  Psyblog

fruits-veggies

Is a Plant-Centered Diet Better for Your Heart?

More evidence suggests the long-standing belief that eating low amounts of saturated fats to ward off heart disease may not be entirely correct.

A new study that followed more than 4,800 people over 32 years shows that a plant-centered diet was more likely to be associated with a lower risk of future coronary heart disease and stroke, compared with focusing on fewer saturated fats alone.

“It’s true that low-saturated fat actually lowers LDL [or bad] cholesterol, but it cannot predict cardiovascular disease,” says lead study author Yuni Choi, PhD, postdoctoral researcher in the Division of Epidemiology and Community Health at the University of Minnesota. “Our research strongly supports the fact that plant-based diet patterns are good for cardiovascular health.”

To assess diet patterns of study participants, the researchers conducted three detailed diet history interviews over the follow-up period and then calculated scores for each using the A Priori Diet Quality Score (APDQS). Higher APDQS scores were associated with higher intake of nutritionally rich plant foods and less high-fat meats. While those who consumed less saturated fats and plant-centered diets had lower low-density lipoprotein (LDL) levels, or lower levels of “bad” cholesterol, only the latter diet was also associated with a lower risk of heart disease and stroke over the long term.

Choi said targeting just single nutrients such as total or saturated fat doesn’t consider those fats found in healthy plant-based foods with cardioprotective properties, such as avocado, extra virgin olive oil, walnuts, and dark chocolate. Based on study results, she recommends those conscious of heart health fill their plates with vegetables, fruits, whole grains, nuts, legumes and even a little coffee and tea, which were associated with a low risk of cardiovascular disease.

“More than 80% should be plant-sourced foods and then nonfried fish, poultry, and low-fat dairy in moderation,” she says.

“I think in focusing just on nutrients, we oversimplify the heart [health] diet hypothesis and miss the very important plant component,” says research team leader David Jacobs, PhD, professor, Division of Epidemiology and Community Health at the University of Minnesota. “If you tend to eat a plant-centered diet you will tend to eat less saturated fats because that’s just the way the plant kingdom works.”

Following a plant-centered diet is consistent with the American Heart Association’s (AHA) existing recommendations to minimize saturated fats and emphasize fruits, vegetables, whole grains, legumes, nuts, and seeds, says Linda Van Horn, PhD, professor, and chief of the Department of Preventive Medicine’s Nutrition Division at the Northwestern University Feinberg School of Medicine in Chicago, and a member of the AHA’s Nutrition Committee.

“There is no question that current intakes of plant-based carbohydrate, protein and fat are below what is recommended and moving in that direction would be a nutritious improvement,” she says, noting, however, that this doesn’t necessarily mean everyone needs to be on a vegetarian or vegan diet.

Given that plant-centered diets have been associated with lowering the risk of other diseases, the researchers are now looking to better understand how APDQS scores impact chronic conditions such obesity, diabetes, and kidney disease. They’ll also be researching how diet affects gut bacteria as they expect eating plant-based foods provides more fiber and promotes healthy microbiomes.

“I think that diet patterns provide a really solid base for the public and policy makers to think about what a healthy diet really is,” Jacobs says.

SOURCES

Nutrition 2021: “Which Predicts Incident Cardiovascular Disease Better: A Plant-Centered Diet or a Low-Saturated Fat Diet? The Coronary Artery Risk Development in Young Adults (CARDIA) Study.”

Yuni Choi, PhD, postdoctoral researcher, Division of Epidemiology and Community Health, University of Minnesota.

Linda Van Horn, PhD, professor, chief of the Department of Preventive Medicine’s Nutrition Division, Northwestern University Feinberg School of Medicine, Chicago.

David Jacobs, PhD, professor of epidemiology and community health, University of Minnesota.7

By Rosalind Stefanac           June 10, 2021         source:   Medscape Medical News    WebMD


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8 Secrets of a Healthy Mind

We would – of course – like any encounter with mental illness to be as brief as possible

and, most importantly, to be isolated and singular. But the reality is that for many

of us, the illness will threaten to return for visits throughout our lives. It will be

a condition to which we will be permanently susceptible. So the challenge isn’t to learn

to survive only a one-off crisis; it’s to set in place a framework that can help us

to manage our fragility over the long-term. Some of the following moves, practical and

psychological, suggest themselves:

Acknowledgement

Being ready for a return of the illness will help us to calibrate our expectations and

render us appropriately patient and unfrightened in the face of relapses. We fell ill over

many years – our whole childhood might have been the incubating laboratory – and it will

therefore take us an age until we are impervious. We should expect to recover no more speedily

than someone who has damaged a limb and probably a good deal more arduously, given how complicated

a mind is next to a femur or a tendon.

Mental Management

We need to be rigorous with our patterns of thinking. We cannot afford to let our thoughts

wander into any old section of the mind. There are thoughts that we need to nurture – about

our worth, about our right to be, about the importance of keeping going, about self-forgiveness.

And there are thoughts we should be ruthless in chasing out – about how some people are

doing so much better than us, about how inadequate and pitiful we are, about what a disappointment

we have turned out to be. The latter aren’t even ‘thoughts,’ they have no content

to speak of, they cannot teach us anything new. They are really just instruments of torture

and symptoms of a difficult past.

A Support Network

A decent social life isn’t, for the mentally fragile, a luxury or piece of entertainment.

It is a resource to help us to stay alive. We need people to balance our minds when we

are slipping. We need friends who will be soothing with our fears and not accuse us

of self-indulgence or self-pity for the amount of time our illness has sequestered. It will

help immensely if they have struggles of their own and if we can therefore meet as equal

fellow ailing humans, as opposed to hierarchically separated doctors and patients.

We’ll need ruthlessness in expunging certain other people from our diaries, people who

harbour secret resentments against us, who are latently hostile to self-examination,

who are scared of their own minds and project their fears onto us. A few hours with such

types can throw a shadow over a whole day; their unsympathetic voices become lodged in

our minds and feed our own ample stores of self-doubt. We shouldn’t hesitate to socially

edit our lives in order to endure.

Vulnerability

The impulse, when things are darkening, is to hide ourselves away and reduce communication.

We are too ashamed to do anything else. We should fight the tendency and, precisely when

we cannot bear to admit what we are going through, we should dare to take someone into

our confidence. Silence is the primordial enemy. We have to fight a permanent feeling

that we are too despicable to be looked after. We have to take a gamble on an always implausible

idea: that we deserve kindness.

love

Love

Love is ultimately what will get us through, not romantic love but sympathy, toleranc

and patience. We’ll need to watch our tendencies to turn love down from an innate sense of

unworthiness. We wouldn’t have become ill if it were entirely easy for us to accept

the positive attention of others. We’ll have to thank those who are offering it and

make them feel appreciated in return – and most of all, accept that our illness was from

the outset rooted in a deficit of love and therefore that every encounter with the emotion

will strengthen our recovery and help to keep the darkness at bay.

Pills

We would – ideally – of course prefer not to keep adding foreign chemicals to our minds.

There are side effects and the eerie sense of not knowing exactly where our thoughts

end and alien neurochemistry begins. But the ongoing medicines set up guardrails around

the worst of our mental whirlpools. We may have to be protected on an ongoing basis from

forces inside us that would prefer we didn’t exist.

A Quiet Life

We should see the glory and the grandeur that is present in an apparently modest destiny.

We are good enough as we are. We don’t need huge sums of money or to be spoken of well

by strangers. We should take pride in our early nights and undramatic routines. These

aren’t signs of passivity or tedium. What looks like a normal life on the outside is

a singular achievement given what we are battling within.

Humour

There is no need for gravity. We can face down the illness by laughing heartily at its

evils. We are mad and cracked – but luckily so are many others with whom we can wryly

mock the absurdities of mental life. We shouldn’t, on top of everything else, accord our illness

too much portentous respect.

We should be proud of ourselves for making it this far. It may have looked – at times

– as if we never would. There might have been nights when we sincerely thought of taking

our own lives. Somehow we held on, we reached out for help, we dared to tell someone else

of our problems, we engaged our minds, we tried to piece together our histories and

to plot a more endurable future – and we started reading about what might be up with us.

We are still here, mentally ill no doubt at times, but more than ever committed to recovery,

appreciative of the light, grateful for love, hungry for insight and keen to help anyone

else whose plight we can recognise. We are not fully well, but we are on the mend and

that, for now, is very much good enough.

https://www.youtube.com/watch?v=Su7S3hsnxuQ

The School of Life


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Benefits of Humility: 8 Ways Being Humble Improves Your Life

The benefits of humility include coping with anxiety, higher self-control and better relationships.

The poet Tennyson once said that humility is, “the highest virtue, the mother of them all.”

Yet society celebrates over-confidence, entitlement and a perpetual focus on the self.

People are increasingly competitive, attention-seeking, narcissistic, obsessed with their appearance and entitled.

A new study, though, underlines eight ways in which the benefits of humility can help us improve our lives (Kesebir, 2014).

The author of the study, psychologist Pelin Kesebir, explains that:

“Humility involves a willingness to accept the self’s limits and its place in the grand scheme of things, accompanied by low levels of self-preoccupation.”

Humility — or ‘a quiet ego’ as she calls it — can be surprisingly powerful in a variety of different ways.

1. Humility soothes the soul

Humble people are better able to cope with anxiety about their mortality.

Instead of erecting self-defences against death, humble people tend to find it provides a useful perspective on life and how it should be lived.

When it’s not all about you, interestingly, it makes death easier to contemplate.

2. Excellence in leadership

Humble leaders are not only better liked, as you might imagine, but they are also more effective.

Author of a study published in the Academy of Management Journal, Bradley Owens explained (Owens et al., 2011):

“Leaders of all ranks view admitting mistakes, spotlighting follower strengths and modeling teachability as being at the core of humble leadership.

And they view these three behaviors as being powerful predictors of their own as well as the organization’s growth.”

life

3. Higher self-control

Having high self-control is one key to a successful life.

Oddly, perhaps, studies have found that an obsession with the self can paradoxically lead to lower self-control.

The humble, though, because they place less importance on the self, exhibit higher self-control in many situations.

Perhaps this is partly due to the fact that humble people tend to know their limits.

4. Better work performance

The humble not only make better managers, but they also make better employees.

A study of employees’ supervisors found that being honest and humble was a good predictor of people’s job performance (Megan et al., 2011).

5. Humble people get higher grades

Perhaps being a better employee and better manager has its roots in the formative years.

A study of 55 students has found that those who were more humble did better academically (Rowatt et al., 2006).

Being humble, therefore, may make you better in school.

6. Humility leads to less prejudice

One of the characteristics of being humble is having a low sense of entitlement.

Humble people don’t think they are owed things.

This leads to a less prejudiced view of the world, encouraging  them to be tolerant to others and less defensive about their own beliefs.

7. More helpful

Humble people are, on average, more helpful than people who are conceited or egotistical.

In a study by LaBouff et al. (2011), participants who were more humble, were more likely to offer help, and offered more of their time, to those in need.

Unsurprisingly, humble people have also been found to be more generous.

8. Humility benefits relationships

Humble people may have better relationships because they accept other people for who they are.

A study by Davis et al. (2012) of groups of people found that humility helped to repair relationships and built stronger bonds between people.

May 29, 2021   PsyBlog


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10 Science-Backed Ways To Avoid Depression

Depression is an extremely common experience, which can be hard to escape from once an episode has begun.

Psychological research has found all sorts of ways that the chances of developing depression can be reduced.

From social connection, through building resilience to taking up a hobby, there are many science-backed methods for lowering depression risk.

1. Social connection

Social connection is the strongest protective factor against depression.

People who feel able to tell others about their problems and who visit more often with friends and family have a markedly lower risk of becoming depressed.

The data, derived from over 100,000 people, assessed modifiable factors that could affect depression risk including sleep, diet, physical activity and social interaction.

Dr Jordan Smoller, study co-author, explained the results:

“Far and away the most prominent of these factors was frequency of confiding in others, but also visits with family and friends, all of which highlighted the important protective effect of social connection and social cohesion.”

2. Build resilience

Recalling positive memories helps to build resilience against depression.

Reminiscing about happy events and having a store of these to draw on is one way of building up resilience.

Similarly, getting nostalgic has been found to help fight loneliness and may also protect mental health.

Thinking back to better times, even if they are tinged with some sadness, helps people cope with challenging times.

3. Regulate your mood naturally

Being able to naturally regulate mood is one of the best weapons against depression.

Mood regulation means choosing activities that increase mood, like exercise, when feeling low and doing dull activities like housework when spirits are higher.

Some of the best ways of improving mood are being in nature, taking part in sport, engaging with culture, chatting and playing.

Other mood enhancing activities include listening to music, eating, helping others and childcare.

4. Eat healthily

Eating more fruits and vegetables lowers the risk of depression.

Reducing fat intake and increasing levels of omega-3 are also linked to a lower risk of depression.

The anti-inflammatory and antioxidant properties of fruits and vegetables may account for their beneficial effect.

Vitamins and minerals in fruit and vegetables may also help to lower the markers of inflammation, such as C-reactive protein.

Similarly, adding more fibre to the diet decreases depression risk.

This is probably why many studies link vegetarian and vegan diets to a lower risk of depression.

5. Stop obsessing about failures

Excessive negative thinking about unfulfilled dreams is linked to depression and anxiety.

When people repeatedly compare a mental vision of their ideal self with the failure to reach it, this can produce psychological distress.

Aspirations can be damaging as well as motivating, depending on how the mind deals with them and what results life happens to serve up.

Thinking obsessively about a perceived failure is psychological damaging.

depression

6. Reduce sedentary activities

Cutting down on screen-time strongly reduces depression risk, whether or not people have previously experienced a depressive episode.

The results come from data covering almost 85,000 people.

The study found that another important lifestyle factor linked to less depression is adequate sleep — around 7 to 9 hours is optimal.

Again, adequate sleep improves mood even in people who have  not experienced depression.

7. Be in nature

Being in nature relaxes the mind, which in turn enhances the immune system.

This may explain why nature has a remarkably beneficial effect on a wide range of diseases including depression, ADHD, cancer, diabetes, obesity and many more.

Dr Ming Kuo, who carried out the research, explained how nature helps:

“When we feel completely safe, our body devotes resources to long-term investments that lead to good health outcomes — growing, reproducing, and building the immune system.

When we are in nature in that relaxed state, and our body knows that it’s safe, it invests resources toward the immune system.”

8. Take up a hobby

People who take up any hobbies reduce their risk of depression by almost one-third.

Pursuing hobbies increases the chance of a depressed person recovering by 272 percent.

Hobbies are usually considered informal leisure activities that are not done for money and do not involve physical activity.

Things like music, drawing, sewing and collecting would be good examples.

To be beneficial to mental health, hobbies do not necessarily need to be social.

However, some studies do find that social hobbies can be particularly beneficial to happiness.

9. Get fit

People high in aerobic and muscular fitness are at half the risk of depression.

Being fit also predicts a 60 percent lower chance of depression.

The study tracked over 150,000 middle-aged people in the UK.

Their aerobic fitness was tested on a stationary bike and muscle strength with a handgrip test.

After seven years, people who were fitter had better mental health.

Those with combined aerobic and muscular fitness had a 98 percent lower risk of depression and 60 percent lower risk of anxiety.

10. Mindfulness

Mindfulness helps to reduce depression, anxiety and stress for many people, new research finds.

However, its effects on depression and anxiety may be relatively small, with the highest quality studies finding little benefit.

The best advice is probably to try and see if it works for you, but do not be surprised if its effects on depression and anxiety are modest.

Here are some common mindfulness exercises that are easy to fit into your day and 10 ways mindfulness benefits the mind.

Want more suggestions? Here are 8 more everyday tools for fighting depression.

May 21, 2021       source: Psyblog


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5 Happiness Hacks That Take 5 Minutes Or Less

Feeling stressed or down? These science-backed tips will boost your mood quickly.

So often, the habits that experts recommend to increase happiness aren’t compatible with actual daily life. Who has time to sit down for an extended meditation session when you’re juggling 1,000 different things?

Fortunately, there is plenty you can do to boost your well-being throughout the day in just a few minutes. Here are five research-backed happiness “hacks” that take five minutes or less, but pay dividends all day long.

1. Tackle your hardest task.

Loretta Graziano Breuning, founder of Inner Mammal Institute and author of “Habits of a Happy Brain,” believes that humans can essentially rewire their brains. How so? By understanding that we have certain “happy chemicals” that were inherited from earlier mammals — and using that knowledge to develop habits that turn those chemicals on.

One of those chemicals is dopamine, which Breuning describes as “a sense of accomplishment,” and you can stimulate dopamine by going straight at your most difficult task of the day — ideally pretty early on. Have an email you’ve been putting off? A particularly challenging stretch of child care? A deadline you need to hit, or a difficult conversation you’ve been putting off? Tackle it first.

(If the task you’re taking on isn’t something you can complete in five minutes or less, break it into smaller chunks. Then start with one.)

Ultimately, the goal is to “focus on a specific target,” Breuning said, and to celebrate yourself when you’re done. It might feel counterintuitive to tackle a hard task when you’re looking for a feeling of happiness, but stimulating dopamine in your brain can help keep you humming along (and feeling proud of yourself!) all day long.

2. Take 10 deep breaths.

In a December study led by a team of researchers with the University of Wisconsin-Madison’s Center for Healthy Minds, experts broke down the four pillars they believe are essential to cultivating mental well-being: awareness, connection, insight and purpose. All these sound pretty lofty, but the pillars can be broken down into small daily habits that, over time, train the brain.

When it comes to awareness, for example, one of the simplest exercises to try is just breathing. Close your eyes and focus on the act of taking 10 breaths, the researchers suggested. That’s it! (Or consider 4-7-8 breathing. Or roll breathing. Or any of the hundreds of other types of focused breathing. Just find one or two methods that feel good to you so you’ll actually stick to it.)

Ultimately, research really does show how powerful mindfulness meditation can help to lessen feelings of anxiety and stress both in the moment and in the longer term. But the good news is that you don’t need to spend a huge chunk of your day doing it.

3. Listen to a happy song. (Bonus points for dancing!)

When you’re exhausted or dragging, press play on an upbeat song. Research shows hearing happy music is on par with mindfulness meditation.

For example, in a 2016 study of older adults with Alzheimer’s, listening to music improved their sense of well-being and mood and lowered their feelings of stress. On the other end of the spectrum, studies have shown that singing to babies in the NICU helps to keep them “quietly alert” and reduced parental stress.

Bonus points for dancing or moving your body along with the music, which can help increase your energy levels even further while zapping stress.

4. For a few minutes, focus on the people who’ve got your back.

According to Breuning, another key “happy chemical” is oxytocin, which people tend to think of as the love hormone, though she thinks of it as more closely tied to feelings of trust. To stimulate oxytocin quickly, she recommended thinking about the people you trust. Ask yourself: “If I need support, who will be there?” Breuning said.

You might go ahead and connect with that person by sending them a quick text or giving them a call, (or if you’re together at home, giving them a quick hug). And those simple moments of social connection with someone you love and admire are a big-time happiness booster.

But just thinking about who is in your “herd” can be enough, Breuning said. It stimulates your brain’s oxytocin, which helps you feel safe and secure.

5. Do something kind for someone. (Or just think kind thoughts!)

Research shows that daily acts of kindness are a simple way to boost happiness and they don’t have to be big. What matters is that you’re deliberate about it.

“Intentionally set a goal to be kinder to others,” experts at the Mayo Clinic suggest . “Express sincerely felt kindness to a co-worker. Make a special effort to extend kind words to a neighbor. Hold the elevator for someone or take time to help a loved one.”

Experts also now understand that it can be equally powerful (at least from a happiness-boosting perspective) to simply spend some time cultivating a sense of kindness toward someone in your own head — whether or not that person even knows it.

The Center for Healthy Minds recommended thinking about things you admire about that person. Then “recall situations where they expressed these qualities and then imagine expressing your appreciation,” the group noted. “You can then extend this to people you don’t know very well and eventually even to people you find challenging.”

By spending some time sending happy thoughts someone else’s way, you’ll bring a bit of joy into your own life.

By Catherine Pearson   05/12/2021 

source: HuffPost Life


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Revenge Bedtime Procrastination—Is This Keeping You up Late at Night?

If you delay sleep in favor of bingeing TV or browsing social media, you may be a bedtime procrastinator. Here’s what that means—and how to make yourself go to bed.

When you put off going to sleep

Raise your hand if you regularly find yourself scrolling through your favorite social media sites while lying in bed or catching up on the news long after you were supposed to go to sleep. You’re not alone. Plenty of adults deal with what psychologists call “revenge bedtime procrastination.”

If you’re like most people, you chalk up your late nights to taking a little time to unwind before falling asleep. But psychologists say there might be more behind your nightly activities than you think. They call it “revenge bedtime procrastination” and it can lead to sleep deprivation and other issues connected to a lack of sleep: memory loss, lack of alertness, a weakened immune system, and even some mental health challenges.

Revenge bedtime procrastination

The Sleep Foundation describes revenge bedtime procrastination as going to bed later than planned without a practical reason for doing so. Ultimately, you decide to sacrifice sleep for leisure time.

A study from researchers in the Netherlands described bedtime procrastination in 2014 in Frontiers in Psychology. The concept spread like wildfire and eventually made its way to the United States in the summer of 2020, when writer Daphne K. Lee tweeted about it.

You’ve grasped the bedtime part. And it’s pretty clear you’re procrastinating sleeping. But where does revenge come in? The answer to that intrigues psychologists.

It seems people who do not have much control over their time during the day stay up at night to regain a sense of control and freedom. It’s a sort of subconscious form of revenge, if you will. Terry Cralle, a registered nurse and certified sleep expert with the Better Sleep Council, says sleep scientists are fascinated because what appears as a simple coincidence might have deeper psychological roots.

How do you know if you’re a revenge bedtime procrastinator?

You might be guilty of bedtime procrastination if you:

  • Suffer from a loss of sleep due to frequently delaying your bedtime
  • Delay your bedtime for no apparent reason
  • Continue to stay up past your bedtime despite knowing it could lead to negative consequences

Janelle Watson, a licensed marriage and family therapist and owner of Embrace Wellness, stresses that we shouldn’t confuse bedtime procrastination with staying up late to do work or to finish homework. Those are both reasons to push your bedtime back, but when you procrastinate sleep you don’t check items off your to-do list.

“The subconscious psychological goal of revenge bedtime procrastination is to take back control over your time,” says Watson. Bedtime and sleep procrastination tends to include activities that provide immediate enjoyment, such as watching Netflix, reading, talking to friends, or surfing the Internet.

phone-bed

The psychology behind revenge bedtime procrastination

Revenge bedtime procrastination is still an emerging concept in sleep science, and there are ongoing debates about the psychology behind this behavior. But the truth is, Americans aren’t getting enough sleep.

Although the Centers for Disease Control and Prevention (CDC) recommends that adults 18 and older get at least seven hours of sleep per night, a 2013 Gallup poll found that 56 percent of adults don’t get a full night’s sleep, and 43 percent said they would feel better if they got more sleep.

So why are some of us making a deliberate decision to fan the flames of our groggy mornings and sleepy workdays? According to Watson, the answer to that question is “at the root of revenge bedtime procrastination.”

Studies suggest that Americans’ time management has become increasingly complex for various reasons, including changing and unpredictable work schedules and gender, class, and race inequalities.

“Although work schedules are a huge contributing factor to revenge bedtime procrastination, some of my clients are also bogged down with tight schedules with their children, family, and other roles and responsibilities that take away from their ‘me’ time during the day,” Watson says.

Who is most likely to procrastinate going to bed?

Watson says that people who procrastinate when going to sleep typically want to get a full night’s rest but are not successful.

Sleep experts refer to this as an intention-behavior gap that is sometimes caused by self-control or self-regulation challenges. Self-control is typically at its lowest by the end of the day, making it easier to give in to the temptation of self-indulgence.

While most people have the best intentions when it comes to getting a full night’s sleep, studies show that you might be more likely to procrastinate going to bed at a reasonable hour if you:

  • Procrastinate in other areas of your life
  • Work a high-stress or an otherwise demanding job
  • Find yourself having to “resist desires” during the rest of your day
  • Work in an environment that requires your work life to intersect with your personal life or that does not allow you time to de-stress after work (like working from home)
  • Are a woman or a student

How to address revenge bedtime procrastination

If you think you might be a bedtime procrastinator, experts suggest seven ways to get to bed and start getting some much-needed rest:

  1. Be intentional about your rest. “If necessary, schedule your sleep by setting alarms, television timers, and other devices to alert you when your bedtime is near,” Watson says.
  2. When possible, begin winding down 30 minutes before your bedtime.
  3. Create a realistic bedtime goal that considers your daily schedule.
  4. Turn off all electronic devices and put any sources of distraction out of your reach after getting into bed.
  5. Practice relaxation strategies such as mindfulness and mediation.
  6. Get at the root cause of the issue by developing healthy coping strategies to handle your stress throughout the day.
  7. If all else fails, talk to a therapist.

Dr. Maia Niguel HoskinDr. Maia Niguel Hoskin                         Apr. 01, 2021

Sources

Janelle Watson, LMFT, owner of Embrace Wellness

Gallup: “In U.S., 40% Get Less Than Recommended Amount of Sleep”

Annual Review of Sociology: “Control Over Time: Employers, Workers, and Families Shaping Work Schedules”

Centers for Disease Control and Prevention: “How Much Sleep Do I Need?”

Experimental Brain Research: “Alerting, orienting and executive control: the effects of sleep deprivation on attentional networks”

Frontiers in Neuroscience: “Bedtime Procrastination, Sleep-Related Behaviors, and Demographic Factors in an Online Survey on a Polish Sample”

Frontiers in Neuroscience: “Effect of Sleep Deprivation on the Working Memory-Related N2-P3 Components of the Event-Related Potential Waveform”

Frontiers in Psychology: “Bedtime procrastination: introducing a new area of procrastination”

Frontiers in Psychology: “Too Depleted to Turn In: The Relevance of End-of-the-Day Resource Depletion for Reducing Bedtime Procrastination”

Journal of the American Pharmacy Association: “How Do We Close The Intention-Behavior Gap?”

Journal of Affective Disorders: “Insomnia As A Predictor of Depression: A Meta-Analytic Evaluation of Longitudinal Epidemiological Studies”

Pew Research Center: “Defining generations: Where Millennials end and Generation Z begins”

Sleep Foundation: “What is ‘Revenge Bedtime Procrastination’?”

Frontiers in Psychology: “Commentary: Why Don’t You Go to Bed on Time? A Daily Diary Study on the Relationships Between Chronotype, Self-Control Resources and the Phenomenon of Bedtime Procrastination”

source: www.thehealthy.com


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2 Portions Of Mushrooms Halve Risk Of Memory Loss

Any variety of mushrooms may well have the beneficial effect as they all contain an antioxidant called ergothioneine.

Two portions of mushrooms a week halve the risk of memory loss, research finds.

Mild cognitive impairment, as it is known, is frequently a precursor to dementia.

It involves forgetfulness, along with problems with language and attention.

However, the problems are normally subtle — certainly more so than dementia.

Older people eating around half a plate of mushrooms per week, though, were at half the risk of developing the condition.

Even one small portion of mushrooms a week may be enough to have a meaningful effect, the scientists think.

Dr Lei Feng, the study’s first author, said:

 

“This correlation is surprising and encouraging.

It seems that a commonly available single ingredient could have a dramatic effect on cognitive decline.”

The study involved over 600 people over 60-years-old in Singapore who were followed over six years.

They were tested for mild cognitive impairment (MCI) along with being asked about their dietary habits.

Dr Feng said:

 

“People with MCI are still able to carry out their normal daily activities.

So, what we had to determine in this study is whether these seniors had poorer performance on standard neuropsychologist tests than other people of the same age and education background.”

 

mushrooms

 

The study found that six commonly eaten mushrooms were linked to a 50 percent lower risk of cognitive decline.

These were:

 

  • golden,
  • oyster,
  • shiitake,
  • white button,
  • dried,
  • and canned mushrooms.

However, any variety of mushrooms may well have the beneficial effect as they all contain an antioxidant called ergothioneine.

Dr Irwin Cheah, study co-author, explained:

 

“We’re very interested in a compound called ergothioneine (ET).

ET is a unique antioxidant and anti-inflammatory which humans are unable to synthesise on their own.

But it can be obtained from dietary sources, one of the main ones being mushrooms.”

The researchers will now conduct a randomised controlled trial of a pure compound of ET.

The study was published in the Journal of Alzheimer’s Disease (Feng et al., 2019).

 

April 30, 2021       source: PsyBlog

 


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5 Things You Should Do First Thing In The Morning To Be Happier All Day

If you roll out of bed feeling tired or stressed, these a.m. habits can help you turn your mood around.

A few tweaks to your morning routine can help set you up for improved well-being for the rest of the day.

Mornings can be rough for many people who tend to feel sleepy pretty regularly, which in turn makes them report feeling irritable a lot of the time. And yes, it’s hard to feel cheery when you’re overtired and stressed — much of which, alas, is outside of people’s control.

But happiness experts say there are simple habits people can practice in the morning that will that have a profound influence on how they feel throughout the day. They’re easy tweaks that can help improve overall mental well-being.

Ready to take stock of your general day-to-day happiness and incorporate some new practices that can improve your mood all day long? Here are five strategies to consider:

1. Pick a wellness habit, then link it to an a.m. ritual you already have.

This first tip is pretty broad, and that’s on purpose. Because the truth is there are many evidence-backed strategies people can use to try to boost happiness.

So you might take some time to cultivate awareness through meditation. (One simple strategy: Close your eyes and focus on the act of taking 10 breaths.) Or you might be intrigued by the research that shows incorporating exercise into your daily routine can help boost happiness. Maybe you’d like to spend a few seconds every morning simply focusing on whatever nature you see outside your window, whether it’s the grass in your yard or the sky over the city.

There really are so many different wellness habits that can help you, according to psychiatrist Murray Zucker, chief medical officer of the health care platform Happify. The key is simply to start with one — whatever it is— then attach it to a routine that you already have. You’re linking habit to ritual, he explained.

So maybe every morning you get up, go to the bathroom, then make your bed. Link a moment in that routine (say, the bed making) to the habit you want to cultivate (maybe it’s reading 10 pages in a book). By tacking it on to something you already do, you’re much more likely to actually stick with it. And consistency really is the key to boosting happiness over time, Zucker said.

“Start slow and build gradually,” he added. He encourages people to really just start with one new habit you want to link to your existing routine, then go from there.

2. Get your phone out of your room.

“Do not have your screen in your room,” said Allison Task, a career and life coach who said that she insists on this as a non-negotiable with her clients. That’s because when you reach for your phone (or tablet, or computer, or click on the TV) first thing in the morning, you’re really inviting the outside world to dictate your mood first thing, she said.

And there really is a lot of evidence supporting the idea that screens hamper happiness. Studies have linked frequent social media use to decreased mood over time; other research has shown that a high volume of emails is connected with overall feelings of unhappiness.

Furthermore, screens can get in the way of sleep, which is deeply connected to people’s overall sense of well-being.

“Sleep is just a game changer,” Task said. You might not be able to control what time your toddler shuffles into your room in the morning or what time your alarm starts to blare, but you can at least try to protect your sleeping hours by keeping screens out of your room.

3. Talk to yourself…

Zucker noted that people tend to spend a lot of time talking to themselves in their own heads, particularly in the morning when feeling frazzled or stressed about what’s to come. He is a big fan of noticing self-talk and self-correcting using this simple technique: say your name.

“If you use your own name in your self-talk, you’re more likely to follow cognitive advice,” Zucker explained.

If, for example, you have a big presentation at work and you notice that you’re spending the morning psyching yourself out, telling yourself that you’re going to flop, you really can make yourself pretty nervous, Zucker said.

“But if I say: ‘Murray. You’ve done this before. You like doing this,’” you really can take some control over your own thoughts, which can set you up for greater happiness throughout the day.

“Just using your own name can be very helpful,” Zucker said.

Connecting with someone – even on your phone – in the morning can offer mood-boosting benefits that will linger throughout the day.

Connecting with someone – even on your phone – in the morning can offer mood-boosting benefits that will linger throughout the day.

4. … and somebody else.

“Make a social contact with somebody you have positive regard for,” Zucker said. This could really be anyone — a spouse or child, a friend, an extended family member.

What that “social contact” looks like really depends on your personality and your schedule. “For someone who is busy, it may be a phone call or a text. If you have more time, meeting someone for a cup of coffee to start your day is really a boost,” Zucker said.

But research suggests that even if you don’t actually meet up with someone or send them an email or text, it can be enough to simply send good thoughts their way. “You can start with a simple appreciation practice,” Cortland Dahl, a research scientist at the University of Wisconsin-Madison’s Center for Healthy Minds, previously told HuffPost. Just bring a friend or loved one into your mind, then consciously focusing on the things you really cherish about them.

5. Incorporate gratitude.

While it’s true that there is a huge range of habits that can help boost happiness in the morning, researchers and clinicians tend to return to one again and again because it’s so powerful: gratitude.

In research trials, people who journaled about the things they’re thankful for during the week scored much higher on measures of happiness than people who instead noted things they’d been irritated by. And a daily gratitude practice may even contribute to improved physical health — which, in turn, contributes to overall feelings of happiness.

There are many different ways to work gratitude into your morning routines, but it can (and should!) be simple.

“Many religions do a morning prayer,” said Task, who added that spending a moment doing something similar — whether you’re religious or not — can be a doable morning habit to cultivate.

“Take that pause to appreciate that you’re alive, whatever that means to you,” she urged. Say to yourself: “I’m so glad I’m alive, and I get to play with my 2-year-old daughter,” Task offered by way of example. Or that you get to go to work. Or you get to walk your dog. Or even that you get to hit the snooze button again — yes, even if experts generally say it’s not a great idea.

Just find some way to express some gratitude in the morning, because it truly can be enough to put you in a better frame of mind all day.

By Catherine Pearson   04/23/2021

source: HuffPost


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The Smell Of Lavender Reduces Anxiety

Lavender also has practically no side-effects in comparison to drugs like benzodiazepines and SSRI antidepressants.

The smell of lavender reduces anxiety, research confirms.

Lavender also has practically no side-effects in comparison to drugs like benzodiazepines and SSRI antidepressants.

Benzodiazepines, in particular, can cause headache, dizziness and an effect like being drunk.

Lavender, meanwhile, has a relatively quick relaxing influence and no other side-effects.

Dr Hideki Kashiwadani, study co-author, said:

“In folk medicine, it has long been believed that odorous compounds derived from plant extracts can relieve anxiety.”

The researchers tested linalool, which is a compound in lavender that has the relaxing effect.

Dr Kashiwadani explained:

“We observed the behavior of mice exposed to linalool vapor, to determine its anxiolytic [calming] effects.

As in previous studies, we found that linalool odor has an anxiolytic effect in normal mice.

Notably, this did not impair their movement.”

Lavender, though, must be smelt not absorbed into the lungs, to have its calming effect, the mouse study has found.

Mice that could not smell, though, were not relaxed by the linalool.

The study was published in the journal Frontiers in Behavioral Neuroscience (Harada et al., 2018).

source: PsyBlog  April 12, 2021

lavender

Study: 4 Herbs That Influence
Both Mood And Memory

Research finds the herbs that can improve mood, memory and induce calmness.
Chamomile, peppermint, rosemary and lavender can all affect mood and memory, new research finds.
Peppermint tea can improve alertness while chamomile does indeed provide a calming effect.
Smelling rosemary, meanwhile, improved the memories of people over 65 by an average of 15%.
Lavender, though, impaired their memory.
The conclusions come from a series of studies which compared memory and thinking skills before and after exposure to various  herbs.
Dr Mark Moss, one of the study’s authors, said:
“Peppermint has a reputation for being psychologically or mentally alerting.
It picks you up and makes you feel a little bit brighter, so we endeavoured to test this out by giving people peppermint tea, or chamomile tea, which is a more calming drink and then put them through some computerised tests.
We found that those people who had drunk the peppermint tea had better long-term memory.
They were able to remember more words and pictures that they had seen.”
Dr Moss continued:
“In contrast, the people who had the chamomile were slower in responding to tasks.
Rosemary meanwhile has a reputation about being associated with memory – even Shakespeare said ‘rosemary is for remembrance’ – and it’s also associated with being invigorating.
We have found that people are more alert after being in a room that has rosemary aroma in it.
We tested prospective memory – our ability to remember to remember to do something – on people over 65 years of age, to see if we could improve their ability and we found that rosemary could do that.
This is potentially very important because prospective memory, for example, enables you to remember to take your medication at certain times of the day.”
Dr Moss said the varied results for different herbs were interesting:
“It is interesting to see the contrasting effects that different herbs can have on both mood and memory, and our research suggests that that they could have beneficial effects, particularly in older age groups.
If you were otherwise healthy then this research suggests that there is an opportunity to have an improved memory.”
The findings were presented at the annual British Psychological Society Conference in Nottingham (26-28 April 2016).
source: PsyBlog     May 2, 2016