1. Six Tips for Depression Self Help

    May 21, 2013

    depression self-help

    We all get depressed at some point in our lives. We also know how difficult it is to do our tasks when we’re feeling down. Even simple things like cleaning the house, taking a shower, eating, or getting out of bed can be mentally and physically taxing even for strong-willed individuals. Most people deal with depression in a negative way, some will find ways to escape, some will blame other people for their woes, while others wouldn’t even acknowledge their woes. The easy way out of depression is to run to psychiatrist and ask for medication. Healthier option is to go to psychologist or therapist and sign up for psychotherapy e.g.  Cognitive Behavioral Therapy.  But what about depression self help? Can you pull yourself out of depression without medication?

    Motivation is the key to get back to living your life and feeling better when you are feeling helpless. I know that this can be the last thing on your mind when you’re down, but there are some tricks you can do to get your groove back. Here are six ways to stay motivated during the bad times:

    Don’t be too hard on yourself

    It will take time before you feel like your old self again. You need to be patient before you can get things back under control. Changes don’t happen overnight, don’t feel bad if you commit mistakes or fall short of your goals. In many cases, you are your number one critic, so be more forgiving. Give yourself a pat on the back even for simple accomplishments.

    Write your plans on paper

    In order to get out of your funk, you need to remind yourself that everything will be alright. Get back on track by writing your plan down. When you put everything down on a piece of paper, you are indirectly reassuring your subconscious mind that you’ll do something about your situation, helping you overcome your depression. Be detailed about your plans and include a time table so you can track your progress easily.

    Be realistic

    Don’t go overboard when writing down your goals. Setting lofty goals is one way to set yourself up for failure, leading to more frustration and depression. Start with simple changes you know you can achieve and work your way up from there. Achieving your goals gives you a sense of accomplishment which you can build on. Being realistic is like taking baby steps towards achieving your goals.

    Get up and start moving

    When you’re feeling bad, it seems like staying in bed all day is all you can do. Being sedentary will only sink you further down into depression. Don’t make any excuses and just start an exercise routine. If you have been inactive for too long, you can start by walking around your neighborhood for thirty minutes each day. You’ll find that exercise builds on itself, so you can increase intensity over time. Staying active will not only help get you in shape, but is also an excellent way to make you feel good. It promotes the release of endorphins, a neurotransmitter that elevates mood and reduces anxiety.

    Find someone to talk to

    We naturally withdraw from the outside world when we’re depressed. Being alone isn’t the best or the easiest way to deal with your dilemma. Go out of your way and seek help from family and friends. There are lots of people who are always willing to lend a helping hand during your time of need. Finding inspiration in others can help get you back on your feet. If you are having problems with seeing other people face to face, you can always start with e-mails and phone calls; the important thing is you are talking to someone. You can also try calling help lines if you don’t know anyone to talk to about your problem.

    Start working on a project

    Working on something unrelated to your problems is a great way to get your mind of things that bother you the most. This could be your best therapy. Work on something that interests you to help keep your mind off of depression and give yourself a treat when you’re done. You can learn how to play an instrument, a new language, or anything that gets your creative juice flowing.  Try different things and practice whatever works as your personal depression self help.

    Getting out of depression may be challenging, but with a little planning and progress you can find that silver lining once again. Just hang in there and know that you are bigger than your problems; you’ll be back to your old self sooner than you think. The sun will be shining again.

    This article was prepared by Simon Bukai who owns and operates Vista Health Solutions, a health insurance marketplace. Vista Health Solutions provides helpful advice and valuable insight to consumers looking for the best health insurance solution.

     Image Credit: Julien

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  2. 7 Secrets To A Successful Marriage

    May 20, 2013

    successful marriage

    by Margie Weigler

    Divorce rates are high, and even a lasting marriage is no guarantee that the relationship is a happy or successful one. Yet some couples seem to go on year after year and decade after decade and grow stronger through all of the trials of life. What are the secrets of those couples?

    A Change in Attitude

    Nobody feels in love all the time. People can’t force themselves to feel things, of course, but the ebb and flow of emotions during a long marriage are normal. The essence of commitment is continuing to behave in a loving manner even during times when one feels less than loving. The feelings of love will eventually return.

    Build Intimacy

    Dr. John Gottman and Dr. Julie Gottman have done extensive research on marriages that last, and one of their most important findings is that couples need to build intimacy with one another by responding to what the Gottmans refer to as “intimacy bids.” If couples are not responsive to one another in this way, the marriages tend to fail.

    Be Your Own Person

    While building intimacy is crucial, it’s also important to maintain independence. Couples who have their own friends and interests retain a strong sense of self and stay together because they choose to rather than out of an inability to be alone. These types of couples also continually bring a fresh and interesting perspective back to the marriage.

    Communicate

    The ability to communicate about everything from wants and needs to dreams and even just what happened during the day is crucial to a strong marriage. Different people may have different communication needs; some may not want to go over what happened at work that day while others may feel that several texts or phone calls throughout the day are necessary. The important thing is for partners to make an effort to meet one another’s communication needs.

    Avoid Gottman’s “Four Horseman”

    John Gottman has also identified four tendencies that he considers the death knell for relationships. Contempt, criticism, defensiveness and stonewalling are the four behaviors during conflict that will lead nearly every marriage to failure. Couples need to work hard on avoiding these in order to keep their marriages strong.

    Support One Another

    Among other things, marriage is about mutual support. Whether a partner loses a job, returns to school or faces other challenges in life, a marriage should provide a safe haven for both partners. Support also means being there for one another in the good times. No one should be happier than one’s spouse when a promotion or another important goal is reached.

    Make Quality Time

    It can be easy to fall into a pattern of going to work, taking care of chores and looking after children. Couples must make time to simply be together. They shouldn’t use that time to solve problems or deal with the mundane details of life. It’s not necessary to plan expensive weekends away. Date nights can be arranged even if babysitters are hard to come by. Half an hour talking on the sofa after the children are in bed a few times a week can go a long way toward keeping a marriage strong.

    Image Credit: Katsu Nojiri 

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  3. On Meaning In Life and Logotherapy – based on “Man’s Search for Meaning”

    May 18, 2013

    meaning in life and logotherapy

    “Ever more people today have the means to live, but no meaning to live for”. —Viktor Frankl

    by Amanda Greene

    An analysis of Viktor Frankl’s book on meaning of life and Logotherapy style of psychoanalysis.

    Psychiatrist, neurologist and social visionary Viktor Frankl developed Logotherapy/Existential Analysis (LTEA). In this school of thought in psychology, the search for a meaning in life is identified as the primary motivational force in human beings.

    Frankl’s approach is based on three philosophical and psychological concepts:

    • Freedom of Will
    • Will to Meaning
    • Meaning in Life

    The motivation for Frankl’s path in life as a psychiatrist was born of his own struggle and grief. He was imprisoned in four different Nazi concentration camps, including Auschwitz, between 1942 and 1945. He beat some amazing odds and survived the ordeal although his parents, brother, and pregnant wife all fell victim to the horrors. Over three years’ time, with all that he witnessed in the death camps, he was able to turn his awful experience and the observations he made during it into a positive lesson for spiritual survival; he dedicated his life to helping and others through their psychological troubles and inspiring millions through his books.

    His most popular book, a recounting of his experiences during World War II is “Man’s Search for Meaning”.  It is also considered an influential self-help book that illustrates his school of thought, which is prevalent in psychotherapy practices still today.  The book has been translated into twenty four different languages and, at the time of Frankl’s death in 1997, his book had sold over 10 million copies. “Man’s Search for Meaning” is listed among the ten most influential books in America according to a reader survey that asked readers to name a “book that made a difference in your life”.

    A recent Psychology Today  article explains Frankl’s message is “ultimately one of hope: even in the most absurd, painful, and dehumanizing situation, life can be given a meaning, and so too can suffering.” His experiences in the horrendous conditions of a concentration camp were the catalyst of forming his school of thought in psychology that still applies today. What was no doubt some of the worst conditions imposed upon humans brought him to the deduction that human motivation in life is meaning. This was very different than the previous schools of thought from Freud and Adler who were also Viennese psychotherapists. Freud maintained that human motivation was based on pleasure.  Adler’s way of thinking was that power was the basis of human motivation. After his release Frankl founded the school of Logotherapy, which is often referred to as the ‘Third Viennese School of psychotherapy’ because it came after those of Freud and Adler. Logotherapy’s name comes from the Ancient Greek word logos meaning ‘reason’ or ‘principle’. The goal of Logotherapy is to carry out an existential analysis of the person and, in so doing, to help him discover meaning for his life. Frankl, believed that meaning can be found in the following three ways:

    • Creativity or giving something to the world through self- expression,
    • Experiencing the world by interacting authentically with our environment and with others, and
    • Changing our attitude when we are faced with a situation or circumstance that we cannot change.

    Based on his own experience and the experiences of those he treated in his practice, Frankl argues, “we cannot avoid suffering but we can choose how to cope with it, find meaning in it, and move forward with renewed purpose.” LTEA circles around the idea of the discovery and pursuit of what we personally find meaningful. He did not question why all of those innocent people died in the concentration camps, but pondered why any lived. It was not a question of wanting to live for many; it was finding meaning and purpose. According to Frankl, “The greatest task for any person is to find meaning in life.” He listed the three ways he believed individuals could achieve this: work (doing something significant), in love (caring for someone), and finding courage in difficult times. He maintained the idea that suffering in itself is meaningless; it is the way in which we respond to suffering that gives it meaning.

    Perhaps the most powerful message from Frankl that we can all learn from and can be applied to all events past, present and future is that forces beyond your control can take away everything you possess except for one thing and that is the freedom to choose how you respond to a situation.

    His theories apply today, especially with the many unfortunate incidents that occur in our daily lives, personal tragedies and national incidents that make most question how and why. Senseless shootings, environmental accidents, threats of war, and depletion of Earth’s resources all contribute to negative thoughts and feelings of hopelessness. Yet people still find meaning in the world and meaning in everyday life. When someone sets up a charity to honor loved ones lost so that others can be helped and when the father of a fallen US Soldier hands out American flags to promote pride of our country, they are doing something significant and not letting the circumstances out of their control interfere with responding in a way that has meaning.

    Born in Vienna in 1905 Viktor E. Frankl earned an M.D. and a Ph.D. from the University of Vienna. He published more than thirty books on theoretical and clinical psychology and served as a visiting professor and lecturer at Harvard, Stanford, and elsewhere. In 1977 a fellow survivor, Joseph Fabry, founded the Viktor Frankl Institute of Logotherapy. Frankl died in 1997.

    His therapeutic techniques are still used by many psychologists and psychiatrists today in an effort to help people help themselves. This is achieved through self-analysis with the help of a psychotherapist and guided self-observation. The therapist revisits the improper behaviors in an exaggerated fashion so that it can be evident to the patient. The goal is to get to the point where patients can distance themselves from situations enough it can help them see the wrong thought patterns and inappropriate behaviors. Patients are then guided to making conscious decisions to find meaning in all situations and restore productive living.

    Image Credit: Sheldon Wood

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  4. 5 Psychological Tricks to Help You Lose Weight

    May 17, 2013

    Positive psychology to lose weight

    by Matthew Denos

    You’ve tried flexing almost every muscle you have in the battle of the bulge, but you may have overlooked the most important one.  In fact, you are using it right now to read and understand – it’s your brain! The mind is a powerful thing and positive psychology teaches you how to program your brain to get results you want. You can have amazing results and bring about the weight loss and a better health you so desperately want to achieve.

    Interested?  Here are five of the best psychological tricks to “manipulate” your mind to get the healthy body you want.

    1. Give Yourself a Written Guarantee

    In a published psychology study, scientists wanted to test the theory that writing about something important—not related to health, interestingly—might actually boost weight loss.  They had a group of college women come in, have their weight and Body Mass Index (BMI, a index that shows if you are obese or of normal weight) documented, and then write a list of things important to them in their lives.  Things like religion, friends, and relationships all topped most lists, with less significant things at the lower end.

    The group was split in half, and the first half was asked to write a free form essay for 15 minutes (in other words, just sit down and write, no structure required, no grading) about one of the top items on their lists and explain why it is important for them.  The other group was asked to write about something far down the list, and not how it related to their own lives, but how it might be important to someone else.

    Over half of the women were already overweight or obese, and the others were at a BMI very close to overweight.  All of them were unhappy with their weight.

    After the 15 minute writing exercise, the women left, and came back to be measured again 2-3 months later.

    The group who had written about strong values important to their own lives had lost an average of almost 4 pounds, while the group who had written about lesser values and not even relating them to their own lives had gained an average of almost 3 pounds! And the group who lost weight also had smaller waists, regardless of BMI.  None of these women had been told that the writing exercise had anything to do with losing weight.

    Researchers conclude that writing about things important in our lives can trigger calm, centering us back to what is really important, and giving us a way to deal with stress and daily setbacks in life without reaching for food as a coping mechanism.  It can make us feel better about who we are, and free up mental resources to focus on goals and willpower.  Pretty amazing.  Go get your pen and start writing!

    2. Give Your Body A Good Review

    The more acceptive you are of who you are right now, the more likely you are to be able to lose weight.  People who have a negative self image of their bodies are much more likely to have trouble losing weight and keeping it off than their counterparts who don’t worry about their size, shape, or what others think of them.

    A study I read in the International Journal of Behavioral Nutrition and Physical Activity noted that women in the study who were taught techniques to handle diet setbacks, and to have a better body image all lost more weight than a second group who didn’t get that same training.

    In some ways it becomes a self-fulfilling prophecy—when you think you aren’t good enough, you act on those feelings, and undermine your own efforts with losing weight and being healthier.  So give yourself a break, and focus on all the great things about you.  When you are happier with yourself, you will treat yourself better, and know that you deserve to lose weight and feel good.

    3. Eat With The Right Size of Fork

     

    Another little mind game to win at weight loss is to use the big fork to eat at restaurants and the small fork to eat at home.  This one is a clear example of how your mind controls so much that you do, and you aren’t even aware of it!

    Researchers from the University of Utah did some field experiments and found that, for a variety of reasons, diners in restaurant settings didn’t use the same cues to realize they were getting full as when they were at home.  When we eat at home we rely on our hormonal signals (feelings of satiety) in order to stop eating. Since it takes several minutes for our brain to send these signals after food reaches our stomach, by the time satiety kicks in those who eat fast using big forks end up taking in more food than those who eat slow using small forks.

    In contrast, when we dine out researchers say that we pay attention to a visual and more immediate satiety signal: The size of the dent in the food on our plate. This is because when we go to a restaurant, we invest more time and money toward satisfying our hunger than when we eat at home. We are therefore more eager and impatient to see we are progressing toward our goal of satisfying our hunger.  Using a big fork means we make a big dent in our food and therefore we get an immediate and perhaps unconscious feedback that we are progressing well toward our goal. We soon stop eating. Using a small fork, on the other hand, means we make small dents in our food, and we receive a weaker cue of goal progress. You therefore keep eating for a longer time and end up eating more food.

    That’s it.  Use the small fork at home and take small bites to help you eat less, but when you are dining out, bigger is better (in your cutlery at least!)

    4. A Picture Is Worth 1000 Words… and Too Many Calories!

     

    One study actually proved what most of us have always known—you see a picture of a delicious something, and you want to eat that delicious something, right now.  I know I’ve been watching TV and a food ad comes on—and suddenly I am hungry, no matter how much or when I just ate.

    Researchers took a group of young males and studied how their bodies reacted to looking at pictures, of food and non-food items.  The ones with food had an immediate release of the food hormone ghrelin, which can give you that “I want to eat right now” feeling.

    If you are on a diet, be aware of how sneaky advertising and cooking shows can be in tricking your mind into wanting to eat when you see pictures of food.

    5. Sleeping Enough Can Mean Eating Less

    Your body and mind need adequate cycles of sleep to function in top order.  Think of a car—if you never tune it up, put in the worst fuel, don’t wash it, and let the tires get bald and low on air, that car will never perform right and eventually you will ruin the worth.  You are like that too; your body needs to be treated well to perform well.

    When you don’t get adequate sleep—7-8 hours or more really is best—your mind is much more likely to let you overeat. And since lack of sleep is becoming pretty common, it might explain part of why today 2 out of 3 people in the US are overweight or obese.

    Uppsala University researchers did a study involving a group of young men who were deprived of a night’s sleep and then tested in a variety of ways.  Brain activity and hormones showed high levels of wanting to eat. Moreover, the participants metabolism was lower the morning after not sleeping. A low metabolism, eating more, moving less, and feeling more stressful are all things that tend to go hand in hand with weight gain, or trouble losing weight.

    So listen to your mother, and get a good night’s sleep!

    Your mind can be your best friend while dieting. If you take for granted all the things your mind can do, you might find yourself struggling with weight gain and the inability to lose it for reasons you can’t explain. Fill it with positive thoughts and the right images, and you are programming the power of your brain to help you lose weight and be healthy.  No wonder you always hear, “think thin!”

    Image Credit: Hilde Skjolberg

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  5. Yoga poses for Calming your Mind

    May 16, 2013

    Yoga poses for Calming your Mind

    Yoga poses are called asanas in Sanskrit. They are positions in yoga that help in the overall, harmonious well-being of the body and mind.

    These postures help in increasing the body’s flexibility and over time can be an efficient way to lose weight and tone the body. They also help in increasing our power of concentration and help us relax. Yoga embraces all individuals. People of all ages can perform these asanas. Yoga has no side effects. Only care needs to be taken to ensure that very young children and aged persons do not hold the yogic postures for very long. Pregnant women and menstruating women must also avoid practicing yoga. A trained yoga instructor is also very essential to be able to learn the right way of doing yoga.

    Asanas can be of different types. Seated asanas, Standing asanas, Core asanas, Back Bend asanas, Arm Balance asansas, Twisted asanas, Inversion asanas, Supine asanas and Relaxation asanas. Thus there are asanas for the entire body – from head to toe. These asanas are combined with specialized breathing techniques for maximum effect.

    A few important points have to be kept in mind before performing them. The stomach should be empty. The mind should be relaxed. The body at no point should be trembling. No external force must be applied to the body and the breathing needs to be extremely controlled. Yoga has to be performed on the floor but it is necessary to have either a yoga mat or a towel to protect from shocks and injury. For best results asanas must be done on a regular basis, that is, for at least 45 minutes every day.

    The core asana in different schools of yoga is the Surya Namaskar or the Sun salutation. This Sun Salutation is a holistic asana that blends twelve different poses into one long exercise that has a positive impact on the entire body.

    Warm up poses in yoga are very important as they prepare the body for the yoga session. The main warm-up poses include eye exercises, neck exercises, shoulder stretches and lifts and the Cat Pose or Bidalasana.

    standing - Yoga poses for Calming your Mind

    Seated poses are the classic postures that are beneficial for relaxation, but also have other curative powers. The main seated poses include the Easy pose or Sukhasan, the Child Pose, the Lotus Pose, the Hero Pose, the Garland Pose, the Seated Forward Bend pose and Full Boat pose.

    Standing poses make you aware of your body and posture and form the root of body balance and body alignment. The Tadasan or the Mountain Pose is the root of all standing asanas. Other basic standing poses include the Tree Pose, the Warrior Pose, the Chair Pose, the Triangle Pose, the Crescent Moon Pose, the Half Moon Pose, the Standing Forward Bend Pose and the Hands to Feet pose.

    Supine poses are essentially those asanas that are performed with the back on the floor. The Pavanamuktasan or the Wind Relieving pose, the leg raises, the leg pulls and the leg reclining lunge are main supine poses.

    The Dog Pose, the Bow Pose, The Bridge Pose, The Cobra Pose, the Wheel Pose, the Locust Pose and the Fish Pose are the main Backward Bend asanas. They help in fortifying the back and spine, increase flexibility. They also give a good stretch to the limbs. Those with back problems should refrain from doing these or should consult a trained specialist before attempting them.

    Backward Bend - Yoga poses for Calming your Mind

    Twisted poses are mainly beneficial for the back and spine, but also help in abdominal stretching. The Sage twist or the Marichyasana and the half spinal twist or Ardha Matsyendrasana are main Twisted asanas.

    Balance poses and Inverted poses such as the Head Stand, Shoulder Stand,
    Hand Stand, the Crane Pose and the Plough Pose help in increasing bodily balance and also strengthen targeted body parts. These are very often very advanced poses that can be performed after having followed a rigorous yoga program

    The Cool down poses or the Relaxing poses help finish off the session and help in calming the mind and making the mind one with the body. They are also called regenerative poses. The Savasan or the Dead Corpse pose and the Final Corpse pose are the main finishing poses.  For details for yoga poses kindly visit http://www.yogawiz.com/yoga-poses.html

    Images Credit: Lululemon Athletica

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  6. Tips for Professionals: Stress Management with Positive Thinking

    May 15, 2013

    fight stress with positive thinking

    by Lindsey Dahlberg

    If you are a professional, you know how difficult positive thinking can be.  You are constantly surrounded by negativity, aggression, selfishness, hostility, suspiciousness, and cynicism.  Plus, there aren’t enough hours in the day and stress can often get the best of you.

    The demands of the job are intense and stress can wear you down. Just when you manage to survive one week, the next week is quickly upon you with an ever growing pile of work.

    There are days when there is nothing left in the tank, but you still have to deal with difficult clients and ominous timelines. You limp home tired and worn out. Stress and negativity seem to be sewn into the very fabric of what it means to be a professional. It doesn’t matter what field you are in either, or how big the company is – the burden on your shoulders can be too much at times.

    How can you survive the day to day beatings you are subjected to?

    Identifying the Source of Stress

    What exactly is causing you so much stress? The work itself is not easy and is probably the main cause for your stress. Being a professional is demanding and the work can be difficult. To compound this problem, there is a lot of this demanding work to be done – mountains of work that seem unassailable.

    The deadlines creep up on you and feel like an ever tightening noose. You spend more time in your office than anywhere else. There are a lot of days when you get to the office in the dark and leave in the dark. Time is a scarce and precious commodity, and nowhere is it truer that time is money.

    Add to the mix office politics and dealing with other professionals and clients. The competition can be intense and draining, confrontations can be ugly. Plus, you have to deal with clients and customers who can be hostile.

    Female professionals can have even a tougher row to hoe with the added pressure of responsibilities at home. Childcare and domestic concerns add a whole new dimension to the stress level of a professional.

    Understanding the Results of Stress

    Growing stress levels can only stay bottled up for so long before an eruption occurs. In the meantime, stress will wear you down like a corrosive acid. Your emotional and physical being will be impacted. Muscle aches, high blood pressure, upset stomach, ulcers, and a weakened immune system are just some of the physical symptoms of stress. Depression, anxiety and feelings of hopelessness are the hallmarks of emotional stress.

    This stress will impact all other areas of life. Because you are filled with stress and other strong emotions, a slight bump in the road can easily cause some of those emotions to spill out. Your family may end up taking the brunt of your stress. It should be no surprise that successful professionals have high divorce rates. Others fall into the trap of substance abuse to try to deal with their stress load.

    Stress Management and Positive Thinking Techniques

    Different people deal with stress in different ways, and there are various ways to achieve and maintain a positive mindset.

    The following techniques have helped a lot of professionals manage their stress load and find time to take care of themselves. If the problems you face seem insurmountable and hopeless, talk to a professional counselor or medical professional for options and treatments.

    Analyze Your Thoughts and Emotions

    Top-notch professionals are often stereotyped as being tough and hardened individuals. They are seen to be logical, analytical and detached. While being detached from certain things is good, being detached from your thoughts and emotions is not healthy.

    In order to deal with your emotions and thoughts, you will need to slow down. Ask yourself what you are feeling and why. Are you struggling with fear? Are these fears realistic and sensible?

    Prioritize and Schedule Tasks

    The pressure of time can be especially stressful. When facing a big task that will involve a lot of time and energy, we can often procrastinate by busying ourselves with projects of lesser importance. Being busy for the sake of being busy is not an effective use of time.

    Priorities need to be established and tasks need to be done according to level of importance. Set deadlines, prioritize tasks by importance, and consider the amount of work involved with each obligation.

    Lists are a great way to keep you on the straight and narrow; they help keep you from meandering through your work. Make a list of all your long term projects; record deadlines, due dates, and generalities of these long term projects.

    Make a second list for everyday tasks. This will look more like a ‘to-do’ list and will help you get through the smaller tasks. This will give you a good idea of what you are up against.  You won’t have sudden deadline surprises or forgotten items to deal with. You can leave at the end of the day knowing that everything is under control and organized.

    Some professionals have a daily list that is even broken down by hour. This may not be a great strategy as this can easily add to your stress load. You will feel like your day has gone off the rails if one of the items extends into the next hour.

    Keep a calendar for all of your scheduled events. Make sure you carefully work around this list.

    Make Time to Relax

    As mentioned above, stress can take a toll on the physical aspects of a person. You may have your time management down pat, but you are still feeling the effects of stress.  A few minutes throughout your day is all you will need to combat stress that has physical ramifications.

    Your body is not designed to sit in a chair for hours at a time. Get out of your chair periodically and stretch. Work from the top of your body and stretch your way down.

    Another tactic is proper breathing. Close your eyes and take a deep breath.  Hold your breath for a moment and then release your breath out slowly. Continue to do so until you feel some of the stress and anxiety decreasing.

    Deal with Your Stress

    Find what works for you. Office exercises and breathing techniques might be the ticket. Or you may find a brisk walk at lunch to be effective. It is also suggested that you find an outlet to clear your mind and deal with stress. Sports are great for that; there aren’t many people who limp off the racquetball court with a head full of stress!

    The key is to strike up a balance in your life between work, home, family, and your interests. Don’t let yourself slip below waves of stress and negativity.  Take control and tackle the stress head on.  Keep thinking positively and you’ll do great!

    How have you learned to deal with stress in your busy workday?

    Image Credit: sunshinecity

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  7. Pushing Your Limits With Positive Thinking

    May 11, 2013

    motivation to get fit

    It’s true that exercise boosts confidence; however, everyone is prone to moments of doubt and negative self-talk – the key to overcoming or pushing through challenges is with positive thinking.  Before you cross that finish line you’ll want to give up and before you lose those next 10 pounds, you’ll want to cheat; positive thinking will help you stay on top of your goal whether it’s a better diet, increasing your 1 rep max, or finishing that first race.  So, when you want to give up, drop the dumbbell, or curse burpees, it’s time to practice these positive thinking exercises to help you stick to those goals.

     

    Find Your Mantra

    Mantra is like a mini pep-talk; words or phrases that resonate with you and move you to action.  Your words or phrase may only mean something to you, based off of a past event in your life or a goal of where you want to be.  Whatever it is, it must drive you and encourage you to push beyond what you believe you are capable of at that time.  These words of affirmation need to be repeated often; when you’re strong, when you’re in doubt, when you are about to give up – give yourself your pep-talk.  Say it in front of the mirror as you stand tall; believe what you tell yourself and most of all believe in yourself.  Here are some mantra ideas you can try:

    • Eat for the body you want, not for the body you have.
    • I deserve this.
    • Of course it’s hard.  It’s supposed to be hard.  If it were easy, everybody would do it.
    • I never regret a good workout.
    • The food I eat today is the body I wear tomorrow.
    • You know your limit, and this is NOT it.
    • There are no shortcuts to any place worth going.

     

    See it to Believe It

    We’ve all heard of great stars visualizing the game-winning basket, as conceded as it sounds, visualization is how they got to be that star in the first place; you need to see it to believe it.  Spend time visualizing yourself crossing that finish line, see that scale read 10 pounds lighter, or imagine yourself rocking the body solid leverage gym.  This exercise is important in positive thinking because visualizing where you want to be helps you see the path you need to take and it motivates you to action.  The more you see it, the more you can believe it.  And when you have moments of doubt, setbacks, and moments of trial, stop and visualize where you want to be and what you need to do to get there.

     

    Acknowledge Your Progress

    Keeping a log of what you do or what you eat isn’t to guilt you into working out every day; it’s a way to track your progress.  You should record what you did, how you felt, how you’ve improved, and take pride in what you’ve done!  Sure, you’ve probably made mistakes, but with positive thinking it’s important to reflect on those mistakes to determine you where you can improve rather than to beat yourself up.  As you analyze where you’ve been and where you are now, think on experiences where you were successful or that made you happy, and have helped you realize that it’s all been worth it.  These moments are what will keep you going when you’re ready to give in.

    Setting and reaching your goals can be hard and discouraging, but if you use positive thinking to face your obstacles with an optimistic outlook you’ll be on your way to setting new limits.  So before you throw in the towel, try one of these exercises to renew your motivation.

     Image Credit: Lululemon Athletica

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  8. The Psychology of a Great Athlete

    May 5, 2013

    Psychology of a Great Athlete

    Image Credit: Joel Stewart

    by Korah Morrison

    For athletes, mental resilience is a key indicator of success. There are exceptions to the typical physical requirements, but the mental ones can be harder to bypass. Drive and volition, confidence, focus, calm and emotional control are some of the psychological characteristics of the most successful athletes on the planet.

    This article is an analysis of the key character traits of successful athletes, which confirmed by quotations stars such as Michael Jordan, Muhammad Ali, etc. Be inspired and aspire to more!

    Drive and volition

    “[Professional athletes] just work as hard as they possibly can. And the drive is usually propelled by intense passion for their sport; they just love playing the game.” Jim Taylor, Ph. D.

     

    Volition is the deliberate act of decision-making. For athletes, volition is comprised of self-motivation and the use of physical skills, as well as the comprehension of emotional response. These tactics combine to generate self-confidence.

    Work ethic: Everyone sees the greatness of a big-time athlete. But you don’t always see the sum of hours it takes to achieve that greatness.

    Total commitment: Maria Sharapova turned that work ethic into commitment. As a child, she was often first on the court and the last to leave.

    Motivation: “You miss 100% of the shots you don’t take.” Wayne Gretzky

    Conviction: “I cant” should never be uttered by a pro athlete. Michael Jordan was cut from his high school basketball team; what if he had given up then?

    Confidence

    Believing in yourself and your abilities is a substantial contribution to any accomplishment. It may also be a determinant of performance and efficacy in leadership.

    Faith: “It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.” Muhammad Ali

    Desire: “If at first you don’t succeed… I was given the ball 27 times with ten seconds left in the game and the winning shot in my hands… and I missed.” Michael Jordan

    Abolish Doubt: “If you don’t have confidence, you’ll always find a way not to win.” Carl Lewis

    Expectation: “My mind is my biggest asset. I expect a win every tournament I play.” Tiger Woods

    Perseverance: “Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” Michael Jordan

    Calm

    The best athletes have practiced staying cool under pressure and against opposition.

    Manage tilt: “Tilt has many causes and kinds, but it has only one effect. It makes us play bad. It makes us do things we wouldn’t do it we were at our very best. And that’s how I want to define it, exactly like that. Tilt is any deviation from your A-game and you’re A-mindset, however slight or fleeting.” Tommy Angelo

    Handling pressure: “No matter how tough, no matter what kind of outside pressure, no matter how many bad breaks along the way, I must keep my sights on the final goal, to win, win, win – and with more love and passion than the world has ever witnessed in any performance.” Billie Jean King

    Focus

     

    Focus means reigning in the ability to react quickly, but in a controlled manner. Attentional control may make the difference between an average athlete and a superior one.

    Pursue the goal: “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion’.’” Muhammad Ali

    Make your goal the top: “I play to win, whether during practice or a real game. And I will not let anything get in the way of me and my competitive enthusiasm to win.” Michael Jordan

    Abolish distracting thoughts: “Concentration is the ability to think about absolutely nothing when it is absolutely necessary.” Ray Knight

    Emotional Strength

     

    Emotions factor into an athlete’s abilities more than you might think. It ties back into confidence and mental strength, using acquired psychological skills to control these emotions.

    Enthusiasm: “Enthusiasm is everything. It must be taut and vibrating like a guitar string,” Pele

    Passion: “I run because it’s my passion, and not just a sport. Every time I walk out the door, I know why I’m going where I’m going and I’m already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise… it’s a consistent reward for victory!” Sasha Azevedo

    Control: “Learn to control your emotions or they will control you.” Edgar Martinez

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  9. 3 Tips For Celebrating Mother’s Day

    April 30, 2013

    Mother's Day

    Because I feel that, in the Heavens above,
    The angels, whispering to one another,
    Can find, among their burning terms of love,
    None so devotional as that of “Mother”…

    Edgar Allan Poe (1849)

    Mother’s Day, one of the most important days of the year, is around the corner.  This special day is one that should be celebrated all year.  Throughout life, a mother plays various roles to guide her children and be a nurturing soul to her family.  She is the ear that listens, the shoulder to cry on, the caretaker, the encourager, the giver of unconditional love, and much more.

    A mother deserves all the gratitude and appreciation in the world, and what better day to say “Thanks” than on Mother’s Day.  Here are three tips for making this celebratory day the most important in your mom’s life.

    Always Plan a Surprise

    Surprising mom with something extra special will make her feel like the most loved mother in the world.  Try planning a surprise dinner party for her, have the family pitch in to buy her an extravagant present that she’s been wanting or planning to eventually buy of herself, work a travel agent to plan a dream vacation or a weekend getaway, drop her off at her favorite spa to get pampered from head-to-toe.  The ideas here are truly limitless.

    Develop a Web Page Dedicated to Mom

    Developing an exclusive web page for your mom that she can visit again and again as well as share with friends and family members will surely put a smile on her face and make her feel adored.  You can give her a walk down memory lane by adding her childhood photos as well as photos of the entire family, you growing up, and any other special memories in her life.  You can also include coupons and links to her favorite stores and places, and possibly unveil her present on the page.  Remember, this page must show lots of love and appreciation.

    Write about Mom

    If you want another unique idea that stands out, then giving her a book that is authored by you will make her jump for joy.  This does not have to be a lengthy book, and there are plenty of things you can include:  a mini story of your mom’s life, her quotes, a letter that expresses your gratitude and tells her how much she means to you, photos of you and her.  This is something she can cherish forever.

    Nothing you do for your mom on Mother’s Day can never repay her for all the wonderful things and love she’s showcased.  So, make sure you take your time to plan things that your mom will adore you for.

    Remember, Mothers Day is on May 12! What surprises do you have planned for your mom? Share them in the comments…

    Image Credit: Dawn Huczek

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  10. The Bright Side of Life

    April 28, 2013

    positive thinking

    by Jamie Arnold

    Whenever events and circumstances make us unhappy, we usually ask ourselves questions like

    –          What is the reality of the situation?

    –          What should my attitude to it be?

    –          What should I do about it?

    There is not much in the way of wise counsel, be it religious, philosophical or psychological, that does not in some way address these basic questions.

    The Monty Python film “Life of Brian” pokes fun at the whole matter by ending with a crucifixion scene in which the song “Always Look at the Bright Side of Life” is sung. Originally written for the film, this song is now a virtual folk anthem, glaring irony and all. It’s an ode to the extremes to which we humans will go to view life with a tall order of stiff upper lip topped off with Polyanna’s rose-colored glasses.

    Shadow and Light

    What’s the alternative to forced, seemingly unfounded, optimism in the face of unhappy emotions and experiences? Psychotherapy and psychiatry are readily available to help us with what ails us mentally and emotionally so that we can gain perspective, heal if necessary, and go on with life. Engaging in psychotherapy does not require a simplistic optimism that belies the darker realities of a situation; it encourages us to explore these shadows in more depth.  On the other hand, some branches of psychology have emerged in reaction to what they see as a singular emphasis on negative human conditions in their field. Humanistic psychology and positive psychology focus a little more on the bright side, so to speak. Rather than dismissing Polyanna, a psychologist studying positive psychology would be interested in her core attitudes and coping mechanisms to see if they have the potential to make the rest of us healthier and happier.

    Positive thinking is one of the central ideas of the so-called New Age movement in America and elsewhere. It also permeates Buddhist thought and, probably, the commonsense attitudes of many of our ancestors who somehow survived to pass on life to those who thrive today. Despite the need to understand and address what seems like negative realities, our mental health really does appear to benefit if we get into the habit of putting a positive spin on our lot and especially on the future.

    Give Yourself the Gift of Positive Thinking

    Neuroscience has entered an exciting era in which brain imaging is being used to identify what the brain looks when we feel joy, hope and other positive emotions. By scanning to identify which areas of the brain are more active when we feel upbeat and optimistic, neuroscientists can even devise ways to train and exercise those areas of the brain to become activated more readily. They can also identify areas most associated with depression and other psychiatric imbalances and likewise create more accurate ways to lessen the effect of those types of brain activity.

    This is exciting news for everyone alive today. Our generation is blessed with the knowledge and the proof that it’s possible to change our thoughts and attitudes for the better, and that, most of all, it’s beneficial for us in the long run to do so. The catchphrase for this phenomenon is brain plasticity, which refers to the fact that we can train and improve our brains just as we can our bodies. All it takes is the right set of methods and exercises.

    A Healthier, Happier You

    What are some of the benefits of cultivating positivity and optimism? According to experts at the world-renowned Mayo clinic, you’re more likely to live longer with a higher quality of life, experience less depression, enjoy a stronger immune system, experience less heart disease and better manage stressful situations. Whether optimism is a cause or effect of living a healthier lifestyle, there is a relationship. Positive people tend to be more physically active and eat healthier foods while engaging in fewer addictive behaviors.

    If you don’t feel that you have the positive mental attitude that would bring you these benefits, try some simple exercises and do them regularly just as you might start a physical exercise routine. Maintain your motivation by detaching from any expectations for a while. If you expect to feel better overnight and it doesn’t happen, don’t let yourself become discouraged; just keep going. Develop positive affirmations that you can apply to your life, or borrow some generic sayings from religious or self-help sources and repeat them until their simplicity begins to win you over. There is a piece of traditional folk wisdom that suggests, “If you’re not happy, fake it and it will eventually feel real.” This is absolutely true. The brain begins to remold itself to reflect a more positive outlook. Enduring happiness may not be as simple as that, but research suggests this approach is on the right path!

    Your positive inner coach should focus on simple phrases that deal with a better future, forgiveness, gratitude and other humble concerns. The capacity to believe that even bad situations and feelings will turn out for the best is a powerful antidote to life’s ills. Holding on to anger and disappointment have the capacity to poison us, so stop counting your wounds and affirm your forgiveness of others. Likewise, make simple statements of gratitude for the people, experiences, and opportunities that benefit your life.

    Are you ignoring negative realities by practicing positive thinking? Perhaps you are; or you may be avoiding putting a negative spin on a more benign reality. Each situation and each person is different, but adopting a positive attitude can absolutely help you feel happier in the long run. Just give it a try – it’ll work wonders in your life.

     Image Credit: Wagner Cesar Munhoz

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