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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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Conquering Emotional Blind Spots Is Challenging, But Worth It

Knowing you have them is the first step.

I’ve signed up to get emotionally attacked by my phone every day. Along with hundreds of thousands of people, I get a daily notification from the astrology app Co-Star. It sends an A.I.-generated nugget of wisdom based on what my horoscope and the message is usually ruthless.

“Who do you trust with your most intense feelings?” Co-Star asked me recently. The question stunned me so much that I had to sit down to think about it. When I could think of no one, I ended up booking my first therapist appointment in months.

“Taking the time to correct a friend’s behaviour is an act of love,” the app quipped. I realized that I was holding back from talking to an acquaintance about a hurtful remark they made because of how much I hate confrontation.

I’m no masochist and would be mortified if anyone talked to me like Co-Star does. But I won’t be deleting the app anytime soon. These regular roasts serve an important function in my life that little else can: they force me to self-reflect on my emotional blind spots that erode my relationships.

What is a blind spot?
Emotional blind spots cause life obstacles that aren’t visible to us, but are obvious to others. Maybe you never apologize authentically because accepting blame makes you feel bad. Or you could be a habitual people-pleaser, to the detriment of your stress levels. This hard-wired obliviousness is often due to our cognitive biases. Our brains are constantly filtering endless amounts of information, making them prone to decision-making shortcuts that are based on memories and emotions rather than rational thinking.

When it comes to uncomfortable situations or interactions, our cognitive biases are likely to kick in and lead to reactions that are unhealthy for us or the people we care about. But like rear-view mirrors, there are tools that can help us spot what obstructs our judgement.

Find a blind spot
Listen to how others describe you. Counsellor Kevin Beauchamp advises keeping an ear out for “the just factor:” it’s when your social circles use the word “just” before referring to you as an excuse for your behaviour.

“That’s just Paul, he gets angry … She doesn’t take feedback well, that’s just the way she is,” he gives as examples.

Mindfulness exercises can also unearth uncomfortable truths. Oprah Magazine recommends looking at patterns in bad relationships and listing what makes you unhappy in your current ones. If it seems like all your exes have the same negative quality, it might be time to question the common denominator. For example, if you blame former lovers for never knowing how you feel, it could be that you’re prone to shutting loved ones out.

Mood-tracking can also be revealing. Should certain encounters frequently make you feel unhappy or if certain statements about your life (from friends or astrology apps alike) cause you to double-take, you might be able to trace your mood to a warped line of thinking you regularly fall into.

OK, I know my personality flaw. How do I change it?
Counsellor and mental health journalist Kathleen Smith writes we should question some personal adages. These might look like:

  • I must be loved at all times.
  • I must avoid all conflict.
  • I must have control over everything.

If you find yourself agreeing with statements that support an “I must” mentality, it’s worth asking yourself why and work towards proving that statement wrong.

This can be easier said than done. But our personalities are a lot more flexible than we think.

University of Cambridge psychologist Brian R. Little studied the “personal projects” people undertake in the pursuit of changing themselves, such as getting over social anxiety by volunteering. Little found they could eventually change their personality traits permanently, as long as their project was something they really cared about.

You can do this by setting attainable goals related to your shortcomings. A 14-week long study suggests that participants who kept challenging themselves to change were more successful than those who just expressed a desire to be different.

For those who want to be less neurotic, study author and psychologist Nathan Hudson said activities like saying positive affirmations can directly intervene in one’s neurotic thought process.

Personal project ideas for common blind spots
You don’t need to step completely out of your comfort zone to change your personality. Starting small and being consistent are key steps to making progress:

Trying to be less avoidant? Send a difficult message over text, instead of saying it in-person.

Want to be less self-critical? Say three compliments every time you have a negative thought about yourself.

Quick to anger in an argument? Before replying, slow down your breathing and consider the other person’s perspective.

Trying to listen more? Pay attention to how much others speak and ask questions about what they bring up.

20 Ideas For 2020 is our month-long series that explores easy ways to take action on the ideas and changes you may have already been thinking about.
By Al Donato       01/07/2020 

2 Mindfulness Steps To Silence Your Inner Critic

Self-Care For Leaders: 2 Mindfulness Steps To Silence Your Inner Critic

“What will they think of me?,” “I’m not good enough,” “I am lazy,” “What if I fail?,” “I am overwhelmed at work.” “Everyone is more beautiful, smarter, stronger, thinner.” “I can never be a good leader.”
Our minds seem to have an infinite supply of critical comments. And those comments are hard to ignore. They distract us and they limit us and they even interfere with our ability to enjoy a peaceful sleep. To be clear, I am not talking about our ability to reflect on where we are in life, and assess our strengths and weaknesses so we can choose what we might want to change. That ability is fundamental to our growth as a human being.
The inner critic is different. It is not constructive and it does not deal with the facts. It is a story-teller. And when we feed the words of the inner critic, the story becomes a full-length feature film that keeps us frozen to the status quo. We begin to believe the criticisms. And those critical comments have the power to prevent us from following our dreams, or taking the chances needed to find happiness or love or success. They can also begin to make us feel sad or anxious.
So, how can mindfulness help?
  1. Begin by calling to mind an example of an inner critic statement. As you do so, notice if other thoughts start to pop up to enhance the statement, or if you start feeling any sensations of discomfort in your body. Are they familiar? When else do you notice those thoughts or feelings?
  2. Now see if you can meet those words and thoughts with this sentence: “This may or may not be true.” Once again pay attention to sensations and feelings that arise.
There is no need for you to try to deny the critical comment, it is enough to simply begin to generate some spaciousness around it. You are beginning to develop a different relationship to the words that pop into your head. And with that shift, some spaciousness begins to develop and some of the weightiness begins to lift. What decisions will you make now that all that chatter in your head is beginning to quiet down?
This post is the second in a series on Self Care. The first post looked at ways to get a better night’s sleep Self Care for Leaders.
Janice Marturano       Jan 7, 2020
Check out my website or some of my other work here.


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Positive People: The 3 Emotionally Intelligent Behaviors They Practice Daily

Engage negativity with the weapons of positivity.

There is simply no magic pill when it comes to becoming a more positive person. Everything behind what they do can be boiled down to one word: mindset.

To become more positive, especially in negative work environments that strip you of your joy and dignity, you have to engage the negative forces that surround you with three weapons of positivity.

1. Develop your self-awareness.

Self-awareness is a weapon used to protect you from yourself and your shortcomings. Remember to first inspect whether you’re the source of negative behavior. For example, are you a gossiper? If so, ask yourself three questions:

  •     How does it make me feel when I spread rumors?
  •     Why do I need to have this feeling?
  •     What does the behavior of talking bad behind someone’s back reveal to others about my own attitude?

This is where a boost of self-awareness does wonders. If you’re like most people bent on becoming more positive, you’ll probably gain some insight into how you are perceived when spreading gossip.

While getting to the core of your attitude and why it influences your behavior isn’t a cure-all solution, it’s a great first step to positivity. It also helps to expose the things that you’ve been hiding from yourself.

positivity

 

2. Break down your negative support systems.

Now that you’ve gained self-awareness, your next weapon is used to scan the landscape to determine what support systems are in place that reinforce negative attitudes and behaviors.

In the workplace, you’ll often find pockets of people and outdated management practices (like micromanagement or controlling behaviors) that often support and feed a toxic work culture.

Sticking with the theme of gossip, a willingness to actively participate in it and listen to circles of gossip is an example of how you may be feeding into the negative support system that fuels toxicity.

One weapon of positivity to counter this type of stronghold is to outright reject any association with negative forces that don’t promote the values of respect, trust, and accountability.

Plan to attack negative behaviors at the spot where they’re weakest. For example, if you really want to stop being around gossip, put limits on those who do it. Turn down lunch invitations from gossiping peers and co-workers, and walk away from sidebar and parking lot conversations that are beckoning to suck you into the negativity.

3. Have positive substitutes for negative behaviors.

Finally, replace those negative support systems with positive options that will deliver better results. We’re talking here about intentionally seeking out work relationships with positive people who share the very values that lead to healthy collaboration, safe work engagement, and energizing productivity.

You’ll know these positive people after a while; they’re the ones who have strict boundaries themselves and never get sucked into negativity. They think ahead about how to improve a bad situation, take accountability for their actions, and move toward contributing to solutions to organizational problems with positive intent.

By Marcel Schwantes    Principal and founder, Leadership From the Core     @MarcelSchwantes
source: www.inc.com


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How to Stop Projecting

These tips can help you stop projecting your less-flattering traits onto other people.

Expert Source: Psychotherapist and clinical psychologist Joseph Burgo, PhD, author of Why Do I Do That? Psychological Defense Mechanisms and the Hidden Ways They Shape Our Lives.

Cranky existentialist philosopher Jean-Paul Sartre once wrote, “Hell is other people,” and we’ve all felt this way from time to time. Especially when the snide comments of a coworker, a friend’s constant complaining, or our sister’s endless bossiness annoy us to distraction. If only they would change, we think, we’d find some peace.

We’re often wrong about that. In a process psychologists call projection, we attribute traits we dislike in ourselves to other people. Then those people drive us crazy when they remind us of qualities that we’re trying to suppress.

“Parts of ourselves don’t simply disappear when we disown them,” explains psychotherapist Joseph Burgo, PhD, author of Why Do I Do That?

Shouting “I could never be like that!” in response to an annoying person helps deflect attention from the part of us that is actually like that. And even if the other person renounces his or her unpleasant behavior forevermore, someone else will come along and trip that trigger — at least until we accept that we’re rejecting it in ourselves. This process is part of what Burgo calls our “innate tendency toward integration.”

Learning to identify projection, Burgo says, is enough to stop it in its tracks — and prevent it from harming our relationships. He offers some tips on how to get a handle on this sneaky psychological defense mechanism.

Challenges to Overcome
• Ego. We tend to believe we’re mostly perfect, which has its drawbacks. “When we encounter something that challenges this idealized view of ourselves,” Burgo says, “we’re much more likely to blame it on other people than to own it.”

• Lack of awareness. The projection response is largely unconscious, he notes. Until we notice its signs in our mind and body — physical tension, mental obsession — we’ll be unaware that we’re doing it.

• Psychic resistance. The whole point of projection is to offload feelings that we don’t want to feel — usually aggression, sadness, shame — onto others. So, it’s natural that we resist owning up to our feelings and the role we are playing in a difficult relationship. “We’re not particularly interested in taking back the projections because they’re painful,” he says.

• Habit. If we’ve been projecting for years onto a person or group, the pattern may be so ingrained that it operates like a “built-in defense,” says Burgo.

• Exhaustion. We’re more likely to project our feelings onto others when we’re tired, tense, stressed, or feeling rundown.

• Our real shortcomings. “There are always ways in which we fall short,” Burgo notes, “so trying to maintain a sense of self-worth can be challenging. It’s much easier to blame other people than to struggle with our own feelings of shame or disappointment.”

• The real shortcomings of others. The people who bug us are not perfect either; they may well be displaying antisocial or inappropriate behavior. Distinguishing the difference between our “stuff” and theirs isn’t easy.

• Dehumanization. When we project, says Burgo, we turn the other person into a symbol: the Bossy Jerk or the Needy Wreck. “They become a personification of the thing you’re getting rid of. Rather than being a whole person with whom you might be able to empathize, they become a kind of caricature.”

Strategies for Success
• Notice preoccupation. Projection has characteristics that distinguish it from mere irritation, says Burgo, and chief among these is an “inability to let go of our focus on the other person.” This comes with intense feelings and a conviction that you are not like that person or group at all. “It’s a kind of mental blaming and self-justification that can go on and on and on.”

• Look inward. Projection is, by definition, a turning outward. The first step in overcoming it, he says, is to make the shift to self-awareness. Take stock of how you’re feeling, how you’re breathing, and so on. This will help interrupt your obsessive focus on the “problem” person and redirect your attention to where it can do some good.

• Calm yourself. “Focus on your breathing to stop the word-chatter in your head that’s justifying the projections,” Burgo advises. Take a few breaths in on a count of four, and exhale on a count of eight. This is a simple and effective way to settle yourself down.

• Notice your body. When he senses he may be projecting, Burgo does a body scan, checking “my back and shoulders where I carry tension, around my eyes where I register fatigue and sadness, in my belly where I feel hunger and other kinds of longing.” He suggests noticing these sensations without trying to explain them in relation to someone else — which can be challenging.

• Get real. Burgo acknowledges that difficult people may well possess the same negative traits you disavow in yourself. “We often project into reality, meaning that if we’re a very critical person, we’ll project it onto someone who actually is critical,” he explains. “But they’re not only critical, and you need to try to see them in their full humanity. And if they are truly toxic, you need to shield yourself from them rather than making use of them to disown parts of yourself you don’t like.”

• Trade places with the other. Burgo suggests asking yourself, “How would I feel if I knew somebody else was thinking about me the way I’m thinking about X or Y?” This can help convert the other person from a symbol of what you don’t like (in yourself!) into a human being who, like you, is probably just doing the best he or she can.

This originally appeared as “Own Up” in the September 2017 print issue of Experience Life.

Jon Spayde is an Experience Life contributing editor.

BY JON SPAYDE | SEPTEMBER 2017


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Here’s Exactly How to Tap into Your Intuition for a Happier, Healthier Life

How many times have you said to yourself, “I had a bad feeling about this. I just wish I had listened to my gut!” You don’t have to be a psychic to tune in to your inner voice, and it can help you make better decisions in every area of your life.

Are intuition and instinct the same thing?

“People who think intuition comes from the unconscious may be confusing it with instinct,” says Seana Moran, EdD, a developmental psychologist at Clark University. Dr. Moran gives the instinctive, fight-or-flight stress response as an example of the body’s inherent, instinctual responses. “As opposed to the instincts expressed through our bodies, intuition is our mind’s automated response to multiple situations. It is often based on learning a task so well that it becomes natural,” she explains. Instincts, like the fight-or-flight response, are often triggered by chemical responses in the nervous system. Here are some weird things which may trigger it.

So, if it’s not an instinct, what is intuition, exactly?

Many experts say that intuition is a type of sixth sense that can help steer you toward a good decision if you let it. It may sound airy-fairy intangible, but in reality, intuition is a fine-tuned muscle you can develop over time based on learning from your experiences and environmental clues. “Intuition is, ‘I just know.’ It’s involved in the ‘aha!’ moment when a good idea suddenly comes to mind,” says Dr. Moran, who thinks of intuition as a confident decision that does not result from conscious analysis, logic, or deliberate steps. “It’s involved in everyday behaviors that have been overlearned, and are done automatically, such as brushing teeth, or riding a bike,” she adds. She cites Nobel Laureate psychologist Daniel Kahneman, who refers to intuition as fast thinking that we feel internally, as an immediate answer. Multiple studies, including a 2006 study at the Max Planck Institute for Human Cognitive and Brain Sciences substantiate this claim.

Learning how to flex the intuition muscle

“I think like a lot of things, intuition takes practice,” says therapist Phoebe Farber, PhD. Dr. Farber thinks of intuition as a visceral sense that can aid in your decision-making if you pay attention to it. “Say you’re meeting someone for the first time,” she explains. “You pick up on something about them that doesn’t sit right with you but the person is friendly, so you stop thinking about your first reaction. Later on, you realize that something was wrong, after all, and that your inner voice was trying to tell you. I’ve had situations when I didn’t pay attention to that feeling and then, it wasn’t OK,” she explains. The more you use your intuition, the easier it gets. According to data from Civic Science, a marketing agency, the experiences you acquire over your lifetime also help. That’s why older individuals tend to “trust their gut” more often than young adults do. Civic Science’s main findings indicate that 84 percent of Americans believe in intuition, but that those who don’t believe in trusting that sixth sense are more likely to be under 18. The group also found that people who do believe in intuition are more likely to have kids, jobs, and a spouse. They’re also typically 35 to 54 years old.

 

Gut, mind, or muscle memory—where does intuition live?

Whether you think of your intuition as a gut instinct, or the accumulation of sensory input activating the median orbito-frontal cortex of the brain, intuition may be hard to identify, and even harder to grasp. There’s even some research indicating that intuition may reside in, or at least impact, the heart. No matter where you believe your intuition lives, it’s important that you learn how to work this all-important, albeit intangible, muscle.

Learning how to listen to that inner voice

Think about all the stimuli around you at all times. “So much is coming in—so much sensation—that we’re saturated with it, and this can create a level of unconsciousness about how we take in the world that we’re completely unaware of,” Dr. Farber explains. “That unconscious osmosis is really important because it gives us significant information we can use to guide our conscious decision-making.” Dr. Farber meditates daily, which helps her tune in to her intuitive thoughts and feelings. “Quieting the noise may be as simple as paying attention to your sensations, reactions, and feelings, so you can slow yourself down, and not go on automatic pilot,” she suggests. Practicing meditation, yoga, and deep breathing are all ways to help yourself quiet down. Exercise, saunas, and even hot steamy baths, may help. The less chaos you let affect you, the more you’re able to connect with your intuitive self.

I think, therefore I am (unable to tune into my intuition)

The biggest enemy of intuition is another bane of modern life—overthinking. “If we reasoned our way through every decision or behavior, our minds would gridlock on processing all the details that need to be coordinated,” Dr Moran says. “Take, for example, walking. We learned to walk as toddlers, and now our bodies know how, so we don’t consciously think about it anymore. Same with speaking or writing or eating. As a result, intuition could be considered the after-effect of overthinking, or over-learning.” Overthinking eliminates your ability to tap into intuition.

Can intuition make you more successful at work?

You know that person in the boardroom who always seems to be one step ahead of everyone else? A lot of that may be due to good old-fashioned elbow grease, but intuition, and the confidence it brings, are probably playing a big role. Huffingtonpost.com reported on the 10 things that highly intuitive people do differently than the average worker, and one of them is that they listen to their instincts. The article also quotes Steve Jobs as saying that intuition is more effective in business than intellect is. You’ve probably spent most of your life trying to learn as much as you can, with good results. Tapping into your intuitive sense, however, in addition to the knowledge and skills you’ve already acquired, may very well make you unstoppable. Here are some additional strategies successful people use at work every day.

Can intuition make you more successful at love?

What if there really is such a thing as love at first sight? Could it be that your inner voice can identify the person who will be good for you instantaneously? For some, the answer may be yes, and for others, not so much. But the next time you see that person across a crowded room, you might want to try trusting your gut instead of tuning it out and listening instead to the unending parade of thoughts that often accompany those meetings. Instinctual thought works the same way in all situations, by culling, instantaneously, your past experiences and environmental clues. Whether the person you’re meeting is a future boss or a future husband, your gut instinct has no choice but to operate on your behalf. Once you learn how to connect with it, it won’t steer you wrong.

BY COREY WHELAN
source: www.rd.com


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Emotional Intelligence Isn’t A Philosophy, It’s A Fundamental Part Of Survival

BY MAZWI TYSON ZONDI

In a world that encourages shallowness and consumerism (which aren’t as far apart as one might think) we need to be able to develop emotional intelligence. We need to realize that it is just as important as mental (and other forms) of intelligence, if not more so.

People have all these misconceptions about emotional intelligence: they believe that it is dismissing every negative emotion and choosing only to feel positive- whereas doing this is near impossible to do.

Either that, or they believe it is dismissing emotion altogether, and living in a constant neutral state. This is even more dangerous, as suppressed feelings always find a way to come to the forefront. And not always in the best way.

Emotional intelligence, really, is about knowing our emotions, and listening to whatever said emotions call us to do.

Emotions aren’t enemies to be silenced. They never were. They are only signals to show us how we interpret a given situation, and it is up to us to learn how to manage those signals so that they can lead us to fulfilling, happy lives.

Emotional intelligence has not developed as we have. When we weren’t as highly actualized beings, we knew that fear meant to run, and pain meant to be present, and so on. Our emotions evolved, but our minds haven’t caught up yet.

emotional intelligence

We don’t know what to do with complex feelings – how to interpret them, how to respond. So we don’t know how to ensure our survival in 2016. We may not be running from lions, but now we’re at risk of running from ourselves.

In gaining emotional intelligence, you learn that the manner in which you are in tune with your emotions = how you are able to manage your life.

Communication skills seem to be in abundance for those with high levels of emotional intelligence. This makes sense, seeing as how communication is, by far, the most common trait in successful relationships (romantic, or otherwise).

Speaking of relationships, knowing yourself emotionally changes your perspective on how to get to a successful long-term relationship. You realize that a relationship that is worth giving your time, attention and emotional availability to isn’t just found. It is built. It is cultivated. It is made.

And the most important relationship of them all?

The relationship you have with yourself.

You see the importance of knowing oneself; to have a sense of self-awareness. And so you go on walks, meditate, read, journal, and take personality-type tests in order to better understand yourself. To be able to live a life where anger, sadness and fear aren’t to be avoided at all costs, but to be felt and used for our benefit.

All in all, emotional intelligence is probably the closest thing humanity has to life intelligence.