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Your Self-Care Toolkit For Dealing With The Tough COVID-19 Months Ahead

Let these tips help you through the difficult days during the coronavirus pandemic that are inevitably on the horizon.

Feeling blue? You’re not alone. The COVVID-19 pandemic has had clear repercussions for mental health, with some people impacted more than others.

A study published in the Lancet journal comparing our mental health in April 2019 to this year found the prevalence of “clinically significant” levels of mental distress have risen from 18.9% to 27.3%. Increases were greatest among 18- to 34-year-olds, women and people living with young children.

With local lockdowns coming back into effect across parts of the globe, more people are once again confined to their homes without social contact, and many of us are experiencing an overwhelming sense of déjà vu.

Niall Campbell, a psychiatrist and consultant in the UK, is also worried about the impact of what he calls “COVID burnout” on the generation of women who are “sandwiched” between jobs, a dependent child and an adult relative who requires care.

Many people are working long hours through fear of losing their job and because days and nights are blurring into one, he adds – and alcohol can become a crutch for some when there’s an absence of support. “Long hours generally mean less sleep, poorer diet, less exercise, more stress, feeling you are constantly ‘on’ and having to prove yourself,” he says.

On top of that, as autumn turns to winter, some of us are facing down the prospect of seasonal affective disorder, which sees roughly 1 in 15 in the UK hit with feelings of lethargy and depression on a life-altering scale.

So, how can you keep your head above water in the months ahead? Thankfully, there are ways. Here’s your ultimate self-care toolkit”

Take your annual leave, even if you stay home

Ever-changing restrictions make planning hard, but taking leave is crucial right now – even if the only place you go is your living room.

Gary Wood, author of “The Psychology of Wellbeing” (out in October), says a well-earned break is crucial for us to reflect and plan. “When we relax, we access the full range of higher-level functions such as problem-solving and planning,” he says. “But over the pandemic, we might have not had the time out to stock-take and plan.”

If you can’t go anywhere, Wood recommends creating a mini-break or spa day at home. Stuck for ideas of what to do? Holistic health and lifestyle coach Milla Lascelles previously shared her top tips with HuffPost UK.

Keep in touch with loved ones

“News of tightening of social measures to combat the rising number of COVID-19 infections will be making the winter months ahead look even darker for many people,” says Keith Grimes, a physician for online doctor service Babylon.

Feelings of sadness are understandable, he notes, but know that we have learned a huge amount about how to reduce the spread of this illness and treat it successfully. So it’s not all doom and gloom.

During this time it’s important to stay in touch with friends and family, he says. If you live alone, it’s worth bubbling up with another household so you can spend time with them. And if you can’t see others, it might help to schedule regular FaceTime conversations or phone calls with your nearest and dearest.

Aragona Giuseppe, a physician and medical advisor for Prescription Doctor, says calling friends and family will not only lift you, but also be a lovely surprise for the other person. “We may not be able to meet all our friends at the pub, but a Zoom call or a phone call should help to boost your mood and remind you what’s waiting at the end of this lockdown.”

Social media can be useful for keeping in touch with others however it should complement phone calls and face-to-face chats, rather than replace them.

Plan time to enjoy yourself

We might be stuck at home but that doesn’t mean you can’t plan smaller activities to look forward to – whether that’s a long walk, a movie night or a visit to that restaurant you’ve been meaning to check out for some time.

“Make sure you plan time to enjoy yourself, exercise and get outside in nature and experience the change of the seasons in person,” advises Grimes.

Failing that, why not treat yourself to a pamper day? Hair salons, nail places and spas are still open and in need of your support. (Just wear a mask when you go, of course.)

Create a self-care box

One of experts’ top tips for people with SAD is to fill a box with things that comfort you or help you to relax – also known as a self-care box.

Try including your favorite book or film, and a notebook and pen to write down your thoughts or notes of encouragement to yourself.

Not feeling up to the task? Order one. For example, the depression charity Blurt has created a self-care subscription box called The BuddyBox, which is full of mood-lifting treats. Each box contains at least five surprise products hand-picked to nourish, inspire and encourage self-care.

Keep active

It might be hard to find the motivation to move your body, especially as the days get shorter and the temperature drops, but it’s really important to try and stick to an exercise regime if you can.

“Exercise is not only a great way to keep yourself fit and healthy but will also increase your overall mood from the endorphins being released during and after each session,” Giuseppe says.

You don’t have to do anything too strenuous ― even moving your body once a day can help improve your mood, he says. This could mean getting out each day for a brisk walk or doing a bit of yoga. And with it getting darker earlier, it might be best to schedule it in for first thing in the morning, or on your lunch break, rather than after work.

Start or learn something new

If there’s one thing we learned during the beginning of the pandemic, it’s how to amuse ourselves. Keeping occupied with hobbies or learning new skills can help us take our mind off the bigger picture, which, let’s face it, is pretty overwhelming.

People will undoubtedly feel increased stress and anxiety over work and the possibility of redundancy in the coming months, says Giuseppe. While there’s not much you can do about job security, there are ways to take control of other parts of your life, he says.

“Learning a new skill may help to keep you busy and your mind occupied, whether that is something you’re passionate about that you’ve never taken further or a new outdoor hobby such as cycling,” he says. “Taking up something which you can use to burn energy and keep yourself busy will really help with your long-term physical and mental health.”

It can be useful to set goals – and these can center around your hobbies, too. That could be wanting to learn a certain amount of phrases in Spanish by Christmas, for example, or being able to run a mile non-stop by January.

Claudia Pastides, also a physician with Babylon, urges people to put their efforts into something productive which can help them feel good about themselves, whether that’s organizing your cupboards, painting your front door, or upcycling and selling old furniture.

“All these things are positive tasks or hobbies that you can put your energy into and make you feel good at the end,” she says. “Motivation comes from inside us all. We are in charge of creating it and holding on to it.”

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Do what you can to stay safe

Adopting COVID-19 safety measures can actually help people’s mental health, according to Penn State University research. Researchers surveyed participants between the ages of 18 and 90, measuring how much they felt the pandemic was affecting them financially, physically, socially and mentally; whether they were adhering to recommendations such as mask wearing; and what kinds of coping strategies they were using.

“Things like keeping a consistent schedule, reminding yourself that things will get better, finding activities to distract yourself, and taking care of others who need help are all helpful,” says Erina MacGeorge, professor of communication arts and sciences.

“Additionally, adhering to the national recommendations for protecting oneself from COVID-19, like hand-washing, social distancing and masking, was also associated with better mental health.”

“Sometimes we need to take a break from thinking about how we feel and do something to help alleviate the threat and make us feel a lot better about our situation in life,” says Jessica Myrick, an associate professor of media studies.

“COVID-related messages that emphasize that even small actions are worthwhile might have the doubly positive effect of getting people to take small actions, like washing their hands more often, but also alleviate some mental strain, too.”

Structure your day

Humans are creatures of habit and we (understandably) like to feel in control, so sticking to a structure – where possible – can be incredibly stabalizing. Planning your day out can also be helpful if you struggle with SAD.

“Try to maintain the same structure as you had back in the pre-quarantine days,” says Giuseppe, noting that parents will likely find sticking to a daily routine much easier than just seeing how the days go. “When working from home, it can be tempting to fall into a bit of a lethargic lifestyle which could lead to negative thoughts and feelings of worthlessness.”

So, wake up early, change out of your pajamas, do a bit of exercise and get into some comfy work clothes – maybe take a walk around the block to act as a faux commute, or make yourself a nice coffee to set you up for the day. Eating balanced meals and sticking to a regular sleep routine is also crucial.

“Keeping your normal exercise routine is imperative and also making your work space separate from your living space should help you to separate your working day to your evening routine,” adds Giuseppe.

Rethink your social circles

Another finding from Penn State’s research is that “social strain” – such as someone making demands, giving criticism, or simply getting on your nerves – is a strong and consistent predictor of poor mental health.

Yanmengqian Zhou, a graduate assistant in communication arts and sciences, says “this suggests that in difficult times like this, it could be particularly important to proactively structure our social networks in ways that minimize negative social experiences.”

Choose your friends wisely and don’t feel pressured to do anything you don’t want to do – these are challenging times and you need to be kind to yourself.

Another reason to focus on your friendship list is that both good and bad moods can be “picked up” from friends, according to the University of Warwick.

Researchers found that having more friends who suffer worse moods is associated with a higher probability of an individual experiencing low moods and a decreased probability of them improving. The opposite applied to those who had a more positive social circle.

Turn off the news when you need to

One tip therapists and doctors swear by is not to overdo your exposure to news and keeping on top of all things COVID.

“Avoid excessive watching of coronavirus coverage,” says Giuseppe. “It’s good to keep up to date with what’s going on however watching the news reel 24/7 will likely have detrimental effects on your mental health and will cause your stress and anxiety levels to rise.”

“You can’t change or fix what is happening so obsessing over the news will not help you get through the next six months,“Giuseppe adds. “If you want to keep abreast of the news, limit it to one news update per day, or every few days.”

Keep your friends close and your pets closer

Pet owners know that animals can be a huge boost to mental health – and new research backs this up.

The study, conducted from March to June this year by the University of York and the University of Lincoln, found that having a pet was linked to better mental health and reduced loneliness. More than 90% of respondents said their pet helped them cope emotionally with the lockdown and 96% said their pet helped keep them fit and active.

Daniel Mills, the study’s co-author, says the research indicates how having a companion animal in your home can buffer against some of the psychological stress associated with lockdown.

Elena Ratschen, the study’s lead author, warned that people shouldn’t necessarily rush to acquire a pet during the pandemic. But for those who do own animals – especially those who adopted pets during lockdown – the finding will surely be of comfort.

Shift your thinking

It can be hard to stay positive when everything feels like it’s working against you, however there are some ways we can reframe our thinking to focus on the positives, rather than all the negatives.

“Maintain an attitude of curiosity about the world and practice gratitude, even for the small stuff,” says Wood. “At the end of each day, write down three things you’re grateful for, and at the start of each day write down three things you’re looking forward to.”

For example, rather than thinking “I’m stuck inside,” Giuseppe suggests trying “I am stuck inside, however I can use this time to work on myself and my passions.”

The first lockdown has left us more prepared, we now know what to expect, and we can use this knowledge to our advantage. “If there’s something you wanted to start but never had the time, then this could be the moment,” Giuseppe said.

Don’t be afraid to seek help

Sometimes, no matter how hard we try, we can still feel down or anxious, says Pastides. If it gets to the point where every day is a struggle, this is the time to seek help.

“Reach out to your GP, or a friend, and speak about how you’re feeling,” she says. “You won’t be alone in having those feelings and there is help available.”

Your doctor should be able to offer more support and can also help with treatment options, which can include talking therapies or medication.

Dave Smithson, from Anxiety UK, urges people to surround themselves with a support network – and if you don’t have anyone in your life you feel comfortable talking to about how you feel, try a local peer-support groups.

“Talking to people and sharing your thoughts and feelings with others in similar situations can be really supportive,” he previously told HuffPost UK. “They understand what you’re going through and what you’re dealing with because they’re in the same boat.”

This post originally appeared in HuffPost UK.

by Natasha Hinde – Lifestyle Writer at The Huffington Post UK     09/30/2020

source: www.huffingtonpost.ca


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Mindfulness and Anxiety

Mindfulness practice, at its core, is the opposite of an anxious mind.

What Is Mindfulness?

“There have been many tragedies in my life, but most of them have not happened.” —Mark Twain

Anxiety lives in fears of the future that haven’t happened yet. How often does what you worry about actually happen? Take a second to reflect on the last spiral of worry that took over you. While bad things do happen, the odds are that it was much worse in your mind than what happened or what may happen.

The truth is, most of what we worry about never happens. We’re hardwired to be perceiving and responding to threats. It’s what has kept us alive evolutionarily; other mammals can fight with fangs and claws, but we are “thinking mammals.” We can hardly spend a few moments without thinking. This makes sense, as it’s what has kept us alive. This often causes an emergency response, despite the veracity of the actual threat.

Fear (the core of anxiety, really) is our body’s ancient response to perceived peril, no matter how negligible it actually is. It can present itself as a stress-related physical symptom, making us desperate to get rid of it. This constant state of worry and threat-scanning and detection can wear us down. This can make us avoid any danger signs, even when they often are just signs.

Unfortunately, this is often a trap. What we constantly avoid, we strengthen (i.e., the confrontational conversation or passing by the area where you were robbed), reinforcing its danger, no matter how harmless it may be and usually is.

Our propensity to plan, especially when it stems from anxiety, can also easily become excessive and counterproductive, taking us away from the pleasure and richness of the moment, the only time we can actually feel joy, happiness, pleasure, and peace. We’re also conditioned by capitalism to look for the next thing, taking us away from the now, and everything is usually OK right now unless it’s an emergency or crisis. This is where mindfulness comes in.

Mindfulness practices rewire the brain toward savoring the present moment, instead of dwelling on anxiety, which is often living the state of perceived fears. In mindfulness practice, we learn the wisdom in prioritizing. Things that we’re worrying about often aren’t urgent.

It’s easy to forget you have time to deal with many of the stressors you chronically worry about, and you’ve dealt with them well your whole life! In fact, thinking about bad things happening is worse than just dealing with them! Showing up 20 minutes late to the event wasn’t that bad after all, right?

Worry can also, covertly, feel enjoyable; it’s easy to worry even when everything is OK now. I’m personally an expert at this. The mind can think that worry is what prevented something bad from happening, which can mistakenly reinforce it, despite its factual falseness. Worry often tricks us into thinking we’re “taking action” to prevent danger, when we may actually be reinforcing it.

Mindfulness practice helps you see and prevent these mental pitfalls from decreasing your unnecessary suffering and worrying. What can be better than that? When stuck in traffic, do you want to be fuming like everyone else, or kicking back, relaxing, at ease, savoring life’s blessings? Mindfulness reveals this choice for you, no matter how elusive it felt prior.

Jason Linder, MA, LMFT, is a licensed bilingual (Spanish-speaking) therapist and doctoral (PsyD) candidate at the California School of Professional Psychology in San Diego.

Feb 08, 2020
Mindfulness-Definition-Square

Mindfulness

What is mindfulness?
The modern mindfulness is the brainchild of Dr. Jon Kabat-Zinn, an American professor emeritus of medicine. He defines it as “the awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment by moment.”

In simpler terms, mindfulness helps sustain attention to feelings, emotions and thoughts in the present moment without getting carried away by them. Mindfulness has its roots in Buddhism, and from an ancient tradition, it has evolved into a modern mind training. It is a quality that some people possess naturally, but it can also be trained and improved. Mindfulness is the bridge in between our mind and present moment that helps us understand and better react to stressful, overwhelming situations.

Benefits of mindfulness
Mindfulness is a powerful practice that can help with improving wellbeing in terms of physical and mental health. From the physical point of view, mindfulness training can help with stress relief, lowering blood pressure, reducing pain and improving sleep. Mindfulness gives people a larger perspective on life, clear thinking and patience. Our minds don’t have switch off buttons for unwanted thoughts; however, it is possible to train yourself to control them. Systematic training improves focus attention and concentration. It results in having more energy to become fully engaged in important activities of everyday life instead of getting carried away by worries and intrusive thoughts. Mindfulness meditation helps develop better resilience and can help people recover faster from tension and stress.

Scientific foundation
Research on mindfulness has been expanding rapidly in the last decades. The evidence for the benefits of mindfulness is promising and proven in several trials with clinical and social applications.

People have their mind wandering almost 50 percent of the time they are awake. That means their mind is not where their body is; instead, they’re thinking about things that happened in the past, could happen in the future or might never happen at all – all while being involved in many other daily tasks. Evidence suggests that a wandering mind leads to unhappiness.

However, the brain can be trained to sustain focus and attention in the present moment. Introducing mindfulness training in daily routines has the potential to improve mental and overall health treatment outcomes.

Clinical applications of the mindfulness-based cognitive therapy (MBCT) have proven to be effective in several studies and trials. Researchers report that MBCT can decrease the severity of depression symptoms of currently depressed patients in just eight weeks. A number of trials show a positive effect of mindfulness on brain changes and immune responsivity, and even influence the healing process of skin diseases related to psychological stress.  In the context of mental health, mindfulness encourages people to develop a more compassionate and accepting relationship with their own thoughts and feelings.

Approach
There are many mindfulness techniques, but all of them focus on the same: paying attention and accepting your thoughts on purpose, without judgement. You can practice mindfulness where and when you want; it doesn’t necessarily need to be a lengthy process and can take a couple of minutes – on your break from work, for example.

Mindfulness starts with posture. You can choose whether you want to sit comfortably, lay down or even walk, but you need to have your back straight. You continue with breathing exercises and scanning your body. By focusing on your physical sensations, you can switch to focusing on sensory aspects as sounds, smells and touches. It’s important to observe the feelings and thoughts you’re having without judgement and let them go.

This focusing exercise is just an example of many meditation techniques. Guided meditations are popular and can be easily accessed on many resources online.

Written by Ana Maria Sedletchi     December 9, 2019
 
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3 Steps to Deepen Your Mindfulness Practice

Let’s imagine that you’re a reasonably healthy adult with all of your basic needs met, people who care about you in your life, and things you enjoy doing available to you … you should be pretty happy, right?

It turns out, even in this incredibly lucky scenario, most of us still struggle — stress, anxiety, frustration, overwhelm, letting ourselves and others down, disappointment, hurt feelings, anger, feeling like you’re always behind … it all creates a sense of unease that is not aligned with our fortunate circumstances.

So how do we go about enjoying life, finding a sense of peace and calm and purposeful focus?

I’ve found mindfulness practices to be the key. They’re not a magical solution to anything, but they do ease the suffering we experience in our lives.

Those of you who who have practiced meditation for awhile know what I’m talking about. Let’s look at a few ways to deepen into the practice, if you’re interested.

Step 1: Drop Into Direct Experience of the Moment
Most of us are caught up in our thoughts about our lives, ourselves, other people, the world around us … most of the time. We’re stuck in a movie in our minds, a storyline or narrative about the situation. This causes all of our trouble — frustration, disappointment, stress, anxiety, overwhelm, unhappiness.

The practice here is to drop into the direct experience of the moment. Not the thoughts about the moment (though those will come up), but the actual sensations happening in the moment.

You might notice the sensations present in different parts of your body, including how your breath feels, but also how your torso feels, seeing what you can notice in your neck and head, in your arms and legs. You might notice the sensation of air on your skin, or ground beneath your feet. You might notice sounds or light or colors or shapes.

Whenever you notice yourself caught up in thoughts or ideas, in a narrative or fantasies … drop back into the direct experience of the present moment. Experience everything with beginner’s mind, as if this were the first time you ever experienced this before.

This is a practice that you can get better at, returning again and again to direct experience. You move from concepts and thoughts and ideas and storylines, to direct experience. Just observe, just notice, just be curious.

If you’re feeling frustrated or stressed, try this and see if it shifts anything for you. See if you’re caught up less and present more.

Practice this for at least a month (though it’s really a lifetime practice).

Step 2: Bring a Sense of Friendliness Towards the Experience
After you’ve practiced dropping into direct experience … you might try a new way of relating to that direct experience.

Instead of just noticing as an impartial observer … see if you can bring a feeling of warmth, friendliness, gentleness, kindness, even love to your relating to this direct experience.

For example, if you see someone on the street, you can just notice that there’s a person there … or you can feel a friendliness towards them. Welcoming them into your experience like you would welcome someone warmly into your house.

In the same way, you can bring a friendliness and warmth and welcoming towards anything you notice in your direct experience. You notice the sensation of air on your skin, and you might feel friendly towards these sensations. The same with anything you hear, see, smell, touch. The same with how you notice nature all around you, or sensations in your body.

It’s a continuation of the practice of direct experience, but with a shift in how you relate — it’s unconditional friendliness to anything you bring your awareness towards.

Practice this for at least a month as well.

Step 3: Drop the Sense of Self, and Motivation from Gain & Loss
Once you’ve practiced the two steps above, you’ll be grounded in a view of reality that is much more free of conceptions and storylines, more open and unconstrained.

The next step is to notice that when you’re in direct experience, there is no self. I mean, there’s a body and brain, but it’s not separate from everything around it — it’s interconnected, not identifiable as something distinct from the world around it. Just as you might pick a drop of water in the ocean and say, “This is a separate drop of water!” … it’s only separate in our minds, in concept. In reality, it’s not separate but a part of everything around it.

This might sound pretty philosophical, but what is very real is noticing whether everything you do is motivated by a desire for gain or desire to avoid a loss. For example, you might want someone’s praise or affection (gain), or you might want to avoid them getting mad at you (loss). You might be scrolling through and posting in social media looking for validation (gain) or worried about missing out (loss). You might buy something because of how you think it will make you look or feel (gain) or because you’re feeling worried or insecure about a situation (loss).

All of these actions motivated by a sense of gain and loss are completely normal — we all do it. But they all come from a sense of separate self — we are trying to gain something for the self, trying to avoid a loss for the self. Helping this separate self get what it wants or avoid what it doesn’t want becomes our biggest activity and goal in life. It is what makes us frustrated or angry when we don’t get what we want, or hurt or sad when we get what we don’t want, or anxious or stressed when we might gain or lose something.

Being motivated by gain or loss is what causes our struggles in life. And that stems from the sense of separate self.

What’s another way? Dropping the sense of separate self. Just being present with direct experience. Feeling a friendliness and even love for everything and everyone around us. And then being motivated by that love — I act from a place of love and compassion for everyone around me (myself included, but not only myself).

Try it! It’s an incredible practice. Be directly with your experience, dropping your sense of self, of separateness from everything around you. Start to appreciate how connected you are to the world — you breathe in air from the world, eat food from the world, drink water and get information and heat and clothes and shelter and love from everything and everyone around you. You’re completely interconnected and interdependent. Dropping the conception of self, like you drop other concepts, return to direct experience.

And then watch your actions and see if they’re motivated by a desire for gain or desire to avoid loss. See if you can come from a place of love and compassion for everyone in the world, every living being. It’s a really powerful place to be moved from.

 
BY LEO BABAUTA
 


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The Practice of Letting Go

There are a number of times when our mind clings to something tightly, and it is rarely helpful:

  • I am right, the other person is wrong
  • That person is living their life in the wrong way, they should change
  • My preference is the best way, others are wrong
  • This is the thing I want, I don’t want anything else
  • I really don’t like that, it sucks
  • I should have that person in my life, loving me
  • I shouldn’t be alone, shouldn’t be overweight, shouldn’t be however I am, shouldn’t have this life

In all of these cases, and more, our minds are fixed in a certain viewpoint, and we often judge others. We complain. We are attached to what we want and what we don’t want.

It leads to stress. Unhappiness. Anger. Righteousness. Being judgmental. Distancing ourselves from others. Closed-offedness.

And it leads to being closed off to the beauty of this moment, as it is, full of openness and possibilities.

If you’d like to work on letting go, I would like to offer a simple practice.

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The Practice of Letting Go

You can actually practice this all day long, because even if we don’t realize it, we’re clinging and hardening and fixing upon viewpoints all day long.

Here’s how to practice:

  1. Start by realizing that you’re hardened. Notice that you are stressed, upset at someone, feeling like you’re right, complaining about someone or a situation, not open to other viewpoints, putting something off, avoiding, tensed. These are good signs that you are holding on, hardened in your viewpoint, fixed, attached, clinging. Get good at noticing this.
  2. Notice the tension in your body. It’s a tightening that happens from your stomach muscles, through your chest, into your throat, up to your forehead. Think of this as your central column, and it tightens up when you think you’re right, or someone else is wrong, or you really want something or don’t want something.
  3. Start to relax those tightened muscles. This is the heart of changing from holding on to letting go. Whatever is tight in your central column, relax. Try it right now. What is tight? Relax that. Soften.
  4. Open your awareness beyond yourself. Once you’ve done this (and you might have to repeat the relaxing, multiple times), you can open your awareness from just your own body and your self-concern, to the world around you. Become aware of the space around you, the people and objects, the light and sound. Open your awareness to the neighborhood around you.
  5. Become aware of openness & possibilities. With your mind opening, you can start to feel more open. Your mind is no longer closed, but has made space for possibilities. You are not fixated on one right way, but are open to everything. This is the beauty of not-knowing.
  6. Open to the beauty that is before you. Now that you are not fixated on rightness or your way or the way things should or shouldn’t be … you can take in the actual moment before you. You’ve emptied your cup, and made room for seeing things as they actually are, and appreciating the beauty of this moment, the beauty of other people, and of yourself.
  7. Step forward with a not-knowing openness. From this place of relaxing your fixed mind, of opening up … take the next step with a stance of not-knowing. You don’t know how things should be, let’s find out! You don’t know if you’re right or wrong, let’s explore! You don’t know the answers, you just hold the questions in your heart, and move into open possibilities.

It’s that simple. And of course, it takes a lot of practice. You can do this at any moment, but it’s helpful to have a short time of day when you set a reminder and then take a few moments to sit still and practice with whatever you’ve been clinging to today.

When we practice like this, we are shifting from our habitual patterns of self-concern and shutting out all possibilities, to openness and not-knowing, to unlimited possibilities and seeing the breath-taking beauty of the world in front of us.

BY LEO BABAUTA     FEBRUARY 4, 2019

zenhabits.net

Obstacles That Stop Us from Decluttering
—And How to Overcome Them

Years ago, Cas Aarssen would spend hours looking for lost items, cleaning and tidying, and dusting items she didn’t even like.
Sound familiar?
Sometimes, we get so entrenched in our routines that we don’t see the belongings that no longer belong in our homes. Or we feel too busy, too overwhelmed, too exhausted to tackle a big project such as decluttering. We think it’ll require energy and effort we just don’t have.
Another obstacle to decluttering is actually letting items go. “We are especially reluctant to declutter things that were expensive, have sentimental value, or things that we perceive as being useful ‘someday,’” said Aarssen, an author and professional organizer. “Unfortunately, almost everything can land in one of these categories and by holding onto too many ‘useful’ items, we are making the spaces in our homes ‘useless.’”
We also don’t get rid of items because our stuff starts to represent different possibilities. And that stuff ends up replacing our actual habits. For instance, professional organizer and ADHD coach Debra Michaud, M.A., worked with a client who had a growing yoga DVD collection, which she didn’t use. “What she really wanted was the habit, but she found herself instead buying more and more DVDs.”
Basically, our clutter can personify the people we want to be. The person who lifts weights and runs on the treadmill. The person who always looks put together in fancy (and uncomfortable) shoes. The person who uses cookbooks to make elaborate dinners for their family. The person who does arts and crafts and makes beautiful things.
“Unfinished projects are a very common cause of clutter,” Michaud said. You might be surrounded by broken things you’re planning on fixing one day and piles of magazines you’ll read next week or the week after that or the week after that or….
“People often hang on to [these items] as some sort of albatross, almost a punishment for not getting everything done.”
All of these are super-common obstacles—which you can absolutely overcome. These tips will help.
clutter
Have a clear vision
“The best motivator to declutter is to have a clear vision of what is beyond it,” Michaud said. She suggested asking yourself: What do you really want? What would you really miss?
Remind yourself regularly why you’re decluttering. For instance, clutter robs us of our time and causes a lot of needless stress, said Aarssen, bestselling author of Real Life Organizing and Cluttered Mess to Organized Success. It also zaps our energy, makes us inefficient, and prevents us from living in the present, Michaud said.
Start small
So overwhelm doesn’t stop you from starting, Michaud always suggests tackling clutter in small chunks. Really small. For instance, you might identify one item per day you’re going to donate.
Michaud also recommended using a timer, and starting with five-minute sessions. “Five minutes of focused decision-making is more productive than two hours of wheel-spinning and moving things around.” In fact, she defines clutter as “the interest we pay for deferred decisions (or projects).”
And because of the decision-making required, pick a time when you can focus, Michaud said. “At the end of a tiring workday, for example, will probably yield a frustrating and inefficient organizing session.”
Start with garbage
Aarssen suggested grabbing a garbage bag and filling it as quickly as possible with things you can throw away without any hesitation. For instance, this might include old receipts, expired medications, stale food, empty boxes, and old magazines.
Address your guilt
Michaud always tells her clients “wouldn’t you rather [an item] go to someone who needs it and uses it, than have it sitting in the back of your closet?” She also asks them if the giver would really want them to feel burdened by their gift. And, of course, they wouldn’t.
When it comes to unfinished projects, remind yourself that no one gets to everything. “In a way, letting go of clutter is…coming to terms with the finiteness of life,” Michaud said. However, “ironically, it’s when we let go that we start to feel in control.”
Self-reflect
If your stuff represents different possibilities, wishes and people, consider if those are still true for you. Consider if you even want to do these things, if you’d even enjoy them. Do you want to lift weights and run on the treadmill? Maybe you don’t—and that’s OK. Maybe you love to take walks. Maybe you actually prefer to cook quick meals, and don’t like cooking from recipes.
Either way, you’ll feel so much lighter once you let go of the stuff that represents your unrealized and unwanted dreams—along with those no longer-relevant dreams.
Donate 21 items
“I love this decluttering technique because it is a big enough number that you need to push yourself, but small enough that it isn’t overwhelming and won’t take you more than a few minutes to accomplish,” Aarssen said. Again, the key is to go quickly, and make it into a game.
Create a time capsule
According to Aarssen, when you’re really struggling to relinquish certain items, pack them in a box and write an expiration date on it: “If Not Used By September 2018, DONATE This Box.” Keep your box somewhere in your home. When that date arrives, if you haven’t missed or needed anything in the box, donate its contents, she said.
Get help
“Sometimes the biggest impediment to decluttering is just knowing when to reach out for help,” Michaud said. She suggested hiring a professional organizer or finding a neutral “clutter buddy.” This might be a close friend or a member of Clutterers Anonymous.
Whoever you pick, it’s important that they’re not judgmental and can ask you thoughtful questions, such as: “Do you love it? Do you use it? Realistically will you use it in the next 2 years? Would you buy it again today? Would you miss it?”
Decluttering does take time and energy and effort—but it’s time and energy and effort that aren’t a waste. It’s worthwhile, and it’s absolutely freeing. As Michaud said, “We often don’t even realize how much clutter is weighing on us until it’s gone.”
By Margarita Tartakovsky, M.S. 
Associate Editor        8 Jul 2018


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12 Ways to Wake Up Happier Tomorrow Morning (and Every Morning)

We’d be happier if only things were different, right? If we had more money or a better job or weighed 20 pounds less? With these positivity-boosting strategies, you can be happier right now—no life changes needed.

Set your mind on being happy

Being happy is not about what you have or what happens to you, but how you react to it. In fact, research shows that the way to be happier is by actually trying to be happier. “Happiness is definitely a choice,” says Caroline Adams Miller, a professional coach, speaker, and best-selling author of Your Happiest Life Workbook. “Research on identical and fraternal twins separated at birth, among other studies, shows that at least half of our well-being is directly tied to what we choose to think about and do on a daily basis.” Another study, the Cornell Legacy Project, surveyed “wise elders” to find out their life lessons, one of which was that waiting to become happy doesn’t work. Instead, greeting each day with a good attitude puts us in control of our own positive mindset.

Do something for someone else

Wondering how to make yourself happier? Give back. Studies show that doing something for others is a great way to boost your spirits—and donating time gives a bigger boost than giving money, according to one study. “We did a study in which we asked people to do acts of kindness—one group did acts of kindness for others, another group did acts of kindness for the world such as picking up litter, and a group did things for themselves, like getting a massage or having a nice lunch,” says Sonja Lyubomirsky, PhD, a psychology professor at the University of California, Riverside, and the author of The How of Happiness. “We found that only doing acts of kindness for others or the world, especially for others, made people happier.” Whether you volunteer formally or simply shovel your elderly neighbor’s driveway, doing things for others gives you perspective on your own life and helps you feel you’re making a difference.

Call a friend

Research shows humans are pro-social beings, so having real, meaningful relationships in life is crucial to feeling happy. Really connecting and conversing deeply with someone has been shown to be more fulfilling than small talk, so make time each day to call or spend time with a friend or family member. “High quality, close relationships are fundamentally important for well being,” says Brett Major, a researcher in the University of North Carolina Chapel Hill’s Positive Emotions and Psychophysiology (PEP) Laboratory. Plus, feeling we’ve helped out someone we love makes us feel good as well. Studies have shown that parents feel greater fulfillment when their children are happy. Strong ties can also help us feel more secure when something bad happens—research shows those in tight-knit communities fare better when faced with a crisis.

Find meaning in your pursuits

When we think, “once I achieve this goal, I’ll be happy,” we’re setting ourselves up for disappointment. With success, it’s the journey, not the destination that’s fulfilling. “People don’t succeed at their goals and then become happy; being happy or emotionally flourishing first is what sets the stage for someone to become successful,” Miller says. “The research shows that when we do things that add meaning, purpose, and even pleasure to our lives, happiness is the by-product that allows us to thrive and grow in positive, proactive ways.” Even just getting caught up in an activity, called “flow” in psychology or being “in the zone,” makes you feel energized and fulfilled, whether you’re painting furniture, writing music, or just going through the junk drawer in the kitchen. “Accomplishing tasks and mastering skills helps people feel more confident in themselves and their abilities, which ultimately fuels well-being,” Major says.

Look back—and forward—with rose-colored glasses

Stewing over something you regret just breeds unhappiness. Instead, research from San Francisco State University shows that focusing on good memories makes us feel more content with our life. “In two minutes, write down every detail you can remember about a meaningful event from the day before,” suggests Michelle Gielan, a former CBS News anchor who’s now a positive psychology expert and the bestselling author of Broadcasting Happiness. “Yesterday’s high points can be today’s fuel for happiness.” This can even have an effect on our overall health: Geilan points to a study that found that patients suffering from chronic pain who did this for six months were able to reduce their pain meds. Finding the good in our past can help us look to the future with hope instead of trepidation.

happiness

Cultivate gratitude

Actively cultivating a feeling of gratefulness is one of the best ways to get happier. “There’s a lot of research on trying to appreciate what’s good about your life rather than focusing on what you don’t have or what other people have and you want,” says Dr. Lyubomirsky. “We have people write gratitude letters to their mother, for example, and not even share them. They write out all the things Mom has done, and just the process alone makes you really appreciate everything.” This can make you feel closer and even improve your bond—especially if you decide to share your gratitude letter. “Genuine expressions of gratitude help build new relationships or strengthen existing ones by demonstrating to others that we appreciate, understand, and care about them,” Major says.

Savor the moment

In the words of Ferris Bueller from the iconic ’80s movie, “If you don’t stop and look around once in a while, you might miss it.” Savoring positive experiences can help us fully appreciate the world around us. “We are so busy, always focusing on our to-do list, so stopping and smelling the roses is important,” Dr. Lyubomirsky says. The practice of mindfulness can help you be more aware of the moment and the gifts it brings. “It’s really being attuned and paying attention, as opposed to your mind wandering all over the place,” she says.

Get off the couch

It’s no surprise that exercise is good for your body—but it can improve your outlook. Research from the University of Vermont shows that the mood-enhancing benefits of a 20-minute workout last for 12 hours! “Exercise releases endorphins, which activate the body’s ‘reward system,’ basically telling the body ‘you should do this again’ by making a person feel really good, reducing stress, and improving mood,” says Acacia Parks, PhD, an associate professor of psychology at Hiram College and the chief scientist of the website happify.com. For an extra bonus, exercise outdoors since being in nature also benefits your mood. Even better, do so in the morning. Geilan says morning exercise is a recipe for “double happiness” because your brain runs on the fuel of “having a win” early in the day.

Choose time over stuff

Easier said than done—but money really can’t buy happiness. Due to something psychologists call hedonic adaptation, we get used to the beautiful, wonderful things we have, so after a short period of time material possessions don’t do much to make us feel happier. If you’re going to spend money, buy experiences, like traveling, which studies have shown to lead to greater fulfillment than objects. The novelty of doing and seeing new things piques our interest and expands our perspective, helping us to better appreciate our own life. Learn the truth behind myths of happiness you’ve convinced yourself are true.

Do what you believe in

Recent research suggests that people are happier when they do the right thing for the good of others—although at the time it might be hard. That might mean missing your favorite TV show so you can volunteer at a soup kitchen, or cutting into your own reading budget so you can contribute books to a school fundraiser. “Following your conscience isn’t always pleasant, so it may not improve a person’s emotional state, but it may improve their evaluation of their life,” Dr. Parks says. Miller says tackling such hard stuff improves your “grit,” or perseverance, which boosts confidence. “People with authentic grit do hard things that build their self-respect and enlarge their vision of what they’re made of,” says Miller, who’s written a book on the topic called Getting Grit. In this way, when you make decisions that affirm your own values, you feel more secure. “People become less defensive and more open to others when they affirm their values,” Lyubomirsky says. “You feel better about yourself and more positive in general.”

Seek out good news

There is so much negativity the second you turn on the morning news shows that it can cast a shadow over your whole day. Instead, try to fill your morning with positivity. “In a study I did with Arianna Huffington and researcher Shawn Achor, we found that watching three minutes of positive, solutions-focused news as compared to negative news in the morning can lead to a 27 percent higher likelihood of reporting your day as a happy one six to eight hours later,” Gielan says. “Start your day with an inspiring story of a person or organization that overcame a challenge, or one that focuses on solutions to create positive change.” Try websites like upworthy.com, humansofnewyork.com, or huffingtonpost.com’s Good News.

Find the get-happy strategy that works for you

Actions you can take to become happier are not one-size-fits-all. If something feels artificial or you don’t identify with it, choose a different strategy. “Everyone needs to study themselves to figure out when they are at their best, and then take care to replicate those actions on a daily basis,” Miller says. Once you decide what works for you, your positivity can help you through even the worst of times. “Positive emotions enable people to build enduring resources—like friends who provide social support, psychological resilience, and new skills and knowledge—that can be helpful in coping with negative experiences,” Major says. And this can make us happier in the long run.

Tina Donvito
source: www.rd.com


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How Well You Age Is All About Attitude, Says New Global Study

VANCOUVER—A simple shift in attitude could improve a lot for the world’s elderly population, according to a new global study.

That’s because how well we age is connected to how we view old age, the study stated, noting those with a positive attitude toward old age are likely to live longer — up to eight years — than their negative counterparts.

And older people in countries with low levels of respect for seniors are at risk for worse mental and physical health as well as higher levels of poverty, the Orb Media study found. By compiling global data, researchers also surveyed 150,000 people in 101 countries to discover levels of respect for older adults, which varied from country to country.

Canada ranked in the lower third of all for respect, along with Japan, the United Kingdom and the United States.

But one British Columbian expert pointed out that the study may not entirely reflect Canada’s position with the elderly.

“Our human rights legislation, federally and provincially provide protections against age discrimination,” said Christopher McLeod, associate professor at the University of British Columbia’s school of population and public health. “And many countries do not have these protections.”

McLeod said the association between negative views on aging and the relationship to health “made a lot of sense.” But he warned about statements of causality with specific attitudes toward health decline.

Despite that, seniors’ loneliness and social exclusion are key risk factors leading to declined health, he added. A 2017 report by the Vancouver Foundation found that people report high levels of social isolation and loneliness, noting a decline in community participation over the last five years.

“When we think about determinants of health, there are features in our society that are influenced by social or policy decisions, like income, education, your employment and its conditions,” McLeod said. “What we know now, is many of those things are far more important in terms of determining an individual’s health than medical care.”

 

The world is facing a rapidly aging population —
by 2050, roughly one in six people will be over 65.

Countries everywhere are aging rapidly, and if trends continue, by 2050 roughly one out of six people will be over 65 and nearly half a billion will be older than 80, the report noted. Yet, public debate about this demographic shift is often focused on the anticipated economic and social challenges.

Analysis from the World Health Organization found that 60 per cent of people surveyed across 57 countries reported low levels of respect for seniors, viewing them less competent than the young and considering them a burden on society and their families.

Something as simple as how you think about aging can have a huge range of health factors, said Jim Rendon, a journalist with Orb Media.

“There’s less likelihood of dementia, heart attacks and a longer life span according to research out of Yale University,” he said. “If you have a positive attitude, you’re more likely to recover quickly from a disabling accident, like a broken hip. And less likely to be depressed and anxious.”

And the report dispelled some of the cultural myths in the East and West, Rendon said. In fact, the research found the West had more respect for the elderly than eastern countries. He cited the example of Japan — at the leading edge of the demographic shift with low birth rates and long life spans — but ranked low when it came to social respect for seniors.

But in Pakistan, well-being was less associated with youth and Rendon speculated that might have something to do with cultural traditions such as extended families living with older adults.

“Intergenerational relationships can be very helpful in terms of breaking down the stereotypes about age,” he said.

Notably, the study revealed no meaningful connection between the gross income of a country and level of respect. Rendon said that indicates respect is not limited to economic status.

To understand how attitude may impact health, he pointed to studies about biomarkers of stress: The more negative the attitude the higher the stress level. In addition, Rendon said “if you think you’re going to have an active life, you just take care of yourself better.”

And you don’t need to be “old” to have a positive attitude age: Studies out of Yale University followed people in their twenties through a lifetime and found that those with a positive view were less likely to have a heart attack in their 60s.

“That brought home the idea that it’s not just what you think when you’re old,” he said. “But it’s how you perceive aging.”

 

By MELANIE GREEN     StarMetro Vancouver   Wed., June 13, 2018
 


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10 Self Esteem Tips to Feel Proud of Where You Are Right Now

“Love who you are, embrace who you are. Love yourself. When you love yourself, people can kind of pick up on that: they can see confidence, they can see self-esteem, and naturally, people gravitate towards you.” – Lilly Singh

Everyone needs a boost every once in a while. As much as we like to think that our self-esteem is fine, it always helps to give ourselves little boosts and reminders. If you find that your day-to-day life could use a little self-esteem boost, never fear. You’re not the only one, not by a long shot!

“Recognizing inner worth, and loving one’s imperfect self, provide the secure foundation for growth. With that security, one is free to grow with enjoyment, not fear of failure — because failure doesn’t change core worth,” says author of The Self-Esteem Workbook Glenn R. Schiraldi, Ph.D.

If you’re looking to find tricks that will help boost your self-esteem whenever you need it, look no further. You’ll be able to get your own self-esteem back up in no time.

10 SELF-ESTEEM TIPS TO MAKE YOU FEEL PROUD OF WHERE YOU ARE RIGHT NOW

1. LOOK AT YOUR LIFE OBJECTIVELY

If things aren’t going so well, take a step back. Are they really that bad? It doesn’t do anyone any good to compare your suffering to someone else’s, but stepping back and looking at your life and situation objectively can help you stop feeling so low. After all, things probably aren’t as bad as they seem at first. Once you’re able to see that, your self-esteem will bounce back easily.

2. ADMIRE PAST ACHIEVEMENTS

When your self-esteem feels like it’s falling, don’t forget to look back at all the things you’ve accomplished. Look at where you were two years ago versus where you are now. Look back on all your school awards, your accomplishments, job advancements or relationship milestones. Whatever reminds you of how far you’ve come! It’ll make you feel much better.

3. ACKNOWLEDGE 5 POSITIVE THINGS

Sometimes, it can be hard to see the good things in life, and that can damage our self-esteem. When that happens, try pointing out five positive things about yourself and your life. Maybe you’re good at making people feel better, or great at handling difficult phone calls. No positive thing is too big or too small to make you feel better. Remember, “Reminding yourself of all your assets is a sure confidence booster,” says licensed psychologists Leslie Sokol, Ph.D. and Marci Fox

4. DETOX YOUR SOCIAL MEDIA

Seeing the carefully constructed lives of all the people around us can really start to put us in the dumps. It looks like people are doing and achieving so many amazing things, and it feels like we’re just stuck. To boost your self-esteem, turn off your social media. Delete your apps, log out, and focus on your life. Enjoy your time with friends and family without documenting it on Instagram or Snapchat.

5. READ AN OLD DIARY

If you have a journal that you’ve kept since high school, then a good way to feel a little better about yourself is to read back through it. All of your silly, high school drama will seem so hysterical now. It’s a good way to remind yourself that you’re not that person anymore, and thank god!

6. GIVE YOURSELF A PEP TALK

Yep, out loud. Talking to yourself is a great way to shake yourself out of feeling poorly. Not only that, but talking out loud to yourself is guaranteed to make it easier to internalize your messages.

“Remind yourself that, despite your problems, you are a unique, special, and valuable person, and that you deserve to feel good about yourself. You are, after all, a miracle of consciousness, the consciousness of the universe,” adds psychiatrist, philosopher and author Neel Burton, MD.

So, when you’re feeling particularly low, give yourself a pep talk. Treat yourself the way you would a close friend.

7. NO NEED TO BE PERFECT

Analyze your perception of what ‘perfect’ means. Are you trying to reach the heights of someone else, or are you trying to achieve an impossible standard? Letting yourself stop worrying about being perfect can be an amazing self-esteem boost.

Ariana Grande once said, “Be happy with being you. Love your flaws. Own your quirks. And know that you are just as perfect as anyone else, exactly as you are.” Remember, perfection is entirely subjective. Doing your best can be perfect, and your best won’t be someone else’s best. It’s all about doing what’s right for you.

8. YOU’RE NUMBER ONE

Sure, doing things for friends and family members is important, but you have to remember that it’s okay to put yourself first sometimes. If you need a day to relax, it’s okay to say “no” sometimes. Don’t be afraid to put yourself first if you need to have time to let your self-esteem reboot. It’s okay to treat yourself when things get too much!

9. BE SPONTANEOUS

Get in your car and take a road trip one town over! Go out to a new bar! Play a game you usually wouldn’t, or read a genre of book you’ve never tried before. Being spontaneous and acting out of character can be a great way to change up your life and give you a little boost of excitement. When we’re feeling low, sometimes all we need is a little change of scenery.

10. HANG WITH FRIENDS

This is a sane way to remind yourself how loved and appreciated you are. When you’re not feeling so hot, getting together with friends is an automatic self-esteem booster. After all, friends are there to lift you up and validate you.

“A healthy dose of skepticism and uncertainty about ourselves is a good thing because it helps us make better decisions. No one knows everything or has perfect instincts, and having good friends on whom we can rely for advice helps improve our sense of self-confidence and make better decisions,” says psychologist and author Irene S. Levine, Ph.D.

Don’t be afraid to reach out when you need some self-esteem boost. Your friends will always have your back!

Final thoughts

No matter how you usually feel in your day-to-day life, it’s probably true that your self-esteem isn’t always infallible. You may need a reminder from time-to-time, like everyone. Learning the best way to boost your self-esteem will make it easier for your self-esteem to stay high.

REFERENCES:
https://WWW.PSYCHOLOGYTODAY.COM/BLOG/NURTURING-SELF-COMPASSION/201703/8-STEPS-IMPROVING-YOUR-SELF-ESTEEM
https://WWW.PSYCHOLOGYTODAY.COM/BLOG/THINK-CONFIDENT-BE-CONFIDENT/201001/SIX-WAYS-BOOST-YOUR-SELF-ESTEEM
https://WWW.PSYCHOLOGYTODAY.COM/BLOG/HIDE-AND-SEEK/201205/BUILDING-CONFIDENCE-AND-SELF-ESTEEM
HTTPS://WWW.PSYCHOLOGYTODAY.COM/BLOG/THE-FRIENDSHIP-DOCTOR/201110/FIVE-WAYS-FRIENDS-HELP-BUILD-OUR-SELF-CONFIDENCE


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Rewire Your Brain to Think Positively

When you walk into your kitchen, what do you notice first, the beautiful flowers on the counter or dirty dishes in the sink?

If it’s the dirty dishes, that would be quite common – noticing the negative before the positive.

Rick Hanson, a neuropsychologist and best-selling author, reported that we’re evolutionarily wired to notice bad over good. This clearly made sense 200,000 years ago for our ancestors who were trying to avoid threats and survive.

Neuroplasticity refers to the brain’s ability to reorganize itself and change its hardwiring structures over our lifetime. This can be both positive and negative for our mental health. If we’re not aware that our brain has a natural bias to notice negativity first, and we don’t know that we can train it to see more positively, we risk becoming more prone to focusing on negativity. This can impact our thinking, emotions and general mental health. As negativity becomes more intense, it can result in increased risk for mental illness such as depression.

It’s beneficial to understand some basic brain research in order to take positive action to offset thinking patterns that promote negative plasticity. With proper treatment and support, we can learn to stop negativity and repair the brain so it can become more positively wired. This is the micro skill of thinking of the positives first.

Awareness

This micro skill leverages lessons learned from meditation. They promote the benefits of being patient when learning this skill and not judging yourself, just noticing and then gently refocusing your attention. When you walk into a situation, approach it with the intention of looking for the positive. By being aware that your brain is naturally biased, and reminding and refocusing, you can train it to find the positive first.

Accountability

If you’ve been overly prone to see the negative first and have a difficult time seeing the positive, this can be changed if you really want to. For this micro skill to work it’s necessary to understand and accept that only you can directly impact your brain to increase its positive plasticity. If you can’t seem to do it alone, professionals can help you learn how. Positive change begins with awareness, and requires self-motivation. If you’re committed to find more of the positives in your life, this can benefit your mental health over time.

You can teach your brain to focus on the positives instead of the negatives
 to help improve your wellbeing and mental health.

Action

Your brain’s wiring is impacted by your habitual thinking habits. The more you create positive plasticity, the more likely you’ll wire more happiness into your brain.

1. Search for the positives.

Before you walk into your home after work, make a commitment that you’ll notice three positives before allowing your brain to focus on a negative. You can take this practice to work, team sports and relationships. This trains your brain to look for the positive over the negative. If your brain goes to a negative, don’t judge it; release it and move on to find the positive.

2. Give the positive more air time and importance.

It’s common for people when they get together to talk about what’s not working and focus on negatives. Make a commitment to give the positives more air time when you interact with others. By focusing on the positive and talking about it you create conditions and expectations for your brain to notice more positives, so you have more to share. This activity can influence others to think positively, which will help them as well.

3. Refocus to the positive.

Life isn’t perfect, so there will be times when you have a challenge that’s not positive and you want it over with. The key is to move away from the negative, because it inhibits you from finding a solution. By acknowledging the challenge and changing your focus to finding a solution – a positive – you move your attention away from the fear centre of the brain to turn on other parts that drive decision making and planning. This helps to increase your resiliency and move through life’s challenges and setbacks.

Bill Howatt is the chief research and development officer of work force productivity with Morneau Shepell in Toronto.

This article supports The Globe and Mail and Morneau Shepell’s Employee Recommended Workplace Award. This award recognizes employers who have the healthiest, most engaged and most productive employees. It promotes a two-way accountability model where an employer can support employees to have a positive workplace experience.

Bill Howatt    SPECIAL TO THE GLOBE AND MAIL    NOVEMBER 1, 2017


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10 Secrets to Living a Long, Healthy Life

Super agers are a group of older adults who have cognitive abilities on par with people decades younger than them. From what you should eat to how you should exercise and who you should spend your time with, these are things they’re doing on the regular.

Never smoke

Smoking will trim off up to a dozen years of your life, suggests 2013 research in the New England Journal of Medicine. In fact, if you never smoked, you’re twice as likely as a current smoker to see 80 candles decorate your birthday cake. What’s more, the habit is linked to an increased risk for Alzheimer’s disease, says research. If you smoke, there’s no better time than now to quit.

Dine on fish and chicken

When Thomas Perls, MD, MPH, the director of the New England Centenarian Study and a professor of medicine and geriatrics at Boston Medical Center works with patients, he tells them to go easy on the beef and pork. Not only is a high intake of red meat linked with cancer, but the saturated fat in the meat may also harm your brain, per 2012 research in the Annals of Neurology. It’s fine if you’d like to eat it on occasion, of course, but limit it to twice a week, he advises. The rest of the week, lean toward fish, poultry, and heaps of veggies.

Lift weights

Rather than focusing on burning calories with cardio equipment, build strength with weights. There are at least a dozen feel-good benefits that kick in when you pick up a dumbbell. But lifting also maintains muscle and bone mass to protect against frailty—and prevent falls—when you get older. It also keeps your mind limber. One randomized-controlled study in the Archives of Internal Medicine found that when women having memory problems did twice-weekly weight training for six months, they improved measures of attention and memory compared to those who did balance exercises.

Pal around

It’s not enough to simply exercise, you have to stay active in general. And one of the ways you can get the most out of it is to pick those that you can do with others. Because taking an evening stroll with neighbors offers far more benefits than stretching your legs: “Socialization is cognitively stimulating,” says Dr. Perls. Chatting with friends, challenging each other, and offering support helps your brain lay down new neural networks that keeps your brain young.

Check your eating

It sounds so boring, right? But if you have a healthy weight, you’re already so far ahead. “Obesity is such a potent and important cause of numerous age-related diseases, like adult-onset diabetes, cancer, heart disease, and stroke,” says Dr. Perls. What’s more, obesity has also been linked with dementias and Alzheimer’s disease, as having a greater fat mass is associated with higher blood levels of amyloid proteins, which are linked to cognitive decline.

Play a mind game

There’s a lesson in always learning something new: It doesn’t just keep life exciting, but it keeps you sharp as you age, studies suggest. Try one of these 14 brain challenges—because “use it or lose it” seems to apply to your brain as much as your muscles. A study in 2013 asked one group of older adults to quilt, another learned digital photography, and a third did both activities for 16 hours a week over three months. Those who took up the “cognitively demanding” task of learning digital photography sharpened their memory more so than those who honed their old quilting skills. What have you always wanted to do but thought you weren’t going to be good enough? That’s exactly what will keep your brain young for years to come.

Eat more berries

Berries are one of the cornerstones of the MIND diet, a hybrid between the Mediterranean diet and DASH diet that can keep your brain 7.5 years younger, shows research. Among all the other fruits, they’ve been singled out thanks to past research that showed intakes of blueberries and strawberries were associated with better brain health. The sweet little fruits are rich in anthocyanins, antioxidant plant compounds that preserves neuronal pathways involved in memory and cognition. Aim to eat at least two servings per week. And if you’re looking for new ways to eat berries, try them in a delicious fruit smoothie.

Ease stress

Stress is a given, but know you have a choice to change your circumstances and limit the bad vibes from festering. “Stress that continues for a long time, a condition known as chronic stress, is toxic to your brain – it literally eats away at critical brain regions,” writes neuroscientist Lisa Feldman Barrett, PhD, in the Guardian. (She’s one of the authors on a new study on super agers published in the Journal of Neuroscience.) Barrett suggests leaving negative things behind. It can be as little as changing jobs or taking relaxing vacations.

Tipple lightly

Do you need these 17 tips to help cut back on alcohol? Consider this: In a study on cognitively healthy 65-year-olds published in PLOS Medicine in 2017, those who reported light or moderate drinking scored higher on a test measuring cognitive functioning compared to teetotalers. The key is light. Another study showed that people who have 14 to 21 drinks per week experienced more shrinkage in the hippocampus, an area of the brain related to memory. What’s more, their research didn’t show that light drinking was protective. Until the research is definitive, stick to the recommended one drink a day for women and two for men.

Keep perspective

It’s all about your attitude, right? It’s easy to brush off health issues as being all about your genes, and something that’s not under your control. But Dr. Perls says the decisions you make every day can have a huge impact on your lifespan. The average life expectancy in the U.S. is about 79 years old, but he says that can be much longer. “I think the vast majority of the reason someone lives to 90 is lifestyle behaviors. That’s a really optimistic view of aging, but it’s possible,” he says. Knowing that your daily choices matter—and can tack on almost a dozen good, sharp years on your life—can help you build on habits that will get you well into your golden years.

BY JESSICA MIGALA
source: www.rd.com


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Fun Fact Friday

  • Psychology says, when we’re constantly wishing for something, we overlook everything we already have.

  • The mushrooms in Mario games are based on a real species called ‘Amanita Muscaria’ that when eaten, make people feel like they’re growing.

 

  • Straightening out the physical aspects of your life can also bring clarity to the mental one.

  • Drinking white or green tea every day will minimize the environmental damage done to your skin, and minimize fine lines and wrinkles.

Happy Friday!
 source:   factualfacts.com   https://twitter.com/Fact   @Fact


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8 Things Mentally Healthy People Do Differently

“Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others and make choices. Mental health is importance at every stage of life, from childhood and adolescence through adulthood.” – U.S. Department of Health & Human Services

Most times when we hear something, anything, being discussed about mental health, the context is usually negative. For example, we’ll often watch news anchors explain that some violent act was committed by someone known to have “mental health issues.” Less frequently discussed are the positive aspects of mental health – something that we’d like to focus on today. We believe this to be important, as research shows a steady increase in the proliferation of mental health problems.

More specifically, we discuss how mentally healthy people think.

The rationale for this article is to provide a common set of psychological traits in “mentally healthy” people; traits which can then be used as a sort-of “benchmark” for gaining potential insight into our own mental health.

First, three important side notes: (1) nobody is perfectly healthy, neither physically or mentally, (2) this piece is written for entertainment purposes, and (3) should you believe that you suffer from a psychological disorder, it is recommended to seek out help or talk to someone.

HERE ARE EIGHT THINGS MENTALLY HEALTHY PEOPLE DO DIFFERENTLY:

1. THEY HAVE A POSITIVE SOCIAL CIRCLE

Steven Joyal, M.D., and vice president of scientific affairs and medical development at a non-profit mental health research institute, states: “The idea that social interaction is important to mental and physical health has been hinted at and studied for years.”

Per a meta-study conducted at Brigham Young University, which analyzed 148 studies of over 300,000 subjects, a positive social circle has a direct effect on mortality. Researchers concluded that this positive correlation is a direct reflection on the intangible benefits of an active social circle – namely, a circle that counteracts stress through comfort and companionship.

2. THEY ARE PROACTIVE, RATHER THAN REACTIVE

The inclination to consistently improve oneself, as opposed to simply reacting to environmental stimuli, is directly connected to mental health. Having a proactive mindset displays self-awareness and a willingness to work towards a long-term goal.

In short, a proactive mindset manifests into a positive mind state, while a reactive mindset demonstrates a lack of self-control – a trait that often evolves into problems with mental health.

3. THEY CARE FOR THEIR BODY

Understanding that one’s body is directly connected to one’s mind is a vital piece of knowledge. A physically active lifestyle is an ubiquitous tendency among those with a healthy state of mind.

Combining a physically active lifestyle with healthy dietary habits is a clear indication that one is mentally healthy. Those that lack either are more prone to mental health issues.

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4. THEY POSSESS GOOD EMOTIONAL INTELLIGENCE

Emotional intelligence is simply the ability to understand emotions and their subsequent impacts on mind and body. Capably interpreting what’s going on inside your mind and body subsequently enables you to do something about them.

5. THEY ARE SELF-GUIDED AND PRODUCTIVE

Being able to guide yourself in a positive way is a surefire sign of mental health. People with mental health problems are often a “victim” of their circumstances. In contrast, mentally healthy people are able to understand their situation and make something positive happen.

If you’re setting goals and making them part of your daily life, you are likely both disciplined and mentally-healthy. Giving way to instant gratification and/or always feeling lethargic may indicate a problem.

6. THEY’RE IN CONTROL OF THEIR BEHAVIOR

The rare ability to resist most temptations and negative impulses is a sign of mental health. Why? Because to do so requires self-knowledge, resilience, and willpower; three attributes commonly absent within those with a mental health problem.

Furthermore, you’re able to consistently adhere to a positive routine. This is important, as a positive routine is often an indication of a positive state of mind.

7. THEY ACCEPT THEMSELVES FOR WHO THEY ARE

Sadly, many people with a negative self-image often succumb to conditions such as anxiety and depression. Having a positive (not necessarily a “high”) sense of self-worth often indicates a healthy state of mind.

It’s important to understand that we all have things we wish to improve upon. The difference lies in the reaction to such desires. Mentally healthy people will devise a plan, whilst those not so healthy will remain in a static state of mind.

Which leads us to the final item on this list…

8. THEY HAVE EXCELLENT SELF-REALIZATION SKILLS

The current “situation,” whether good or bad, great or terrible, is more astutely interpreted in those with a healthy state of mind. It’s not altogether more uncommon for a mentally healthy person to find themselves in a bad scenario; they just recognize it sooner and take the appropriate, more productive actions.

Those in a negative state of mind – be it “mentally ill” or whatever – are less likely to realize the adverse situation and do something about it.

SOURCES:
CASSERLY, M. (2010, AUGUST 24). FRIENDS WITH HEALTH BENEFITS. RETRIEVED FEBRUARY 06, 2017, FROM HTTP://WWW.FORBES.COM/2010/08/24/HEALTH-RELATIONSHIPS-LONGEVITY-FORBES-WOMAN-WELL-BEING-SOCIAL-ISOLATION.HTML
UNITED STATES DEPARTMENT OF HEALTH AND HUMAN SERVICES. WHAT IS MENTAL HEALTH?. (N.D.). RETRIEVED FEBRUARY 06, 2017, FROM HTTPS://WWW.MENTALHEALTH.GOV/BASICS/WHAT-IS-MENTAL-HEALTH/