For a lot of people these days, finding ways to relax without paying for it is a challenge. Relaxing has to be watching a movie, going on a vacation or pampering the body at a spa. But these things cost money, and end up stressing you out especially if you’re on a tight budget. [Read more…] about 9 Ways To Relax Without Paying For It
How to Keep Negative Emotions at Bay – Backed by Science
In an appropriate framework, negative emotions are normal reactions to unpleasant situations, events and people. But when negativism rules your life, you become miserable, angry and depressed. A persistent negative state of mind is toxic to your physical and mental health. You increase your risk for chronic diseases. Your blood pressure remains at a constant and dangerous high and your blood sugar gets out of control. You’re also at risk for depression, anxiety and sudden episodes of violent or verbal outbursts. And these may get you into more trouble.
Fortunately, science has found ways to help you control those feelings of anger, fear, envy and bitterness. Here are evidence-based procedures and techniques to overcome them and regain control of your life.
4 Science-Backed Ways to Keep Negative Emotions at Bay
Have your amygdala removed.
A rather drastic procedure and not recommended unless ordered by a brain specialist is the surgical removal of the amygdala. The amygdala is that part of the brain located at the sides that triggers feelings of fear, anger, sadness and aggression. Its removal will eradicate these negative emotions so you won’t have to worry about uncontrollable fear, rage and unhappiness. Fear not, this small almond-shaped mass is not responsible for your feelings of love and joy. So your capacity for positive emotions is not disturbed.
Exercise the blues and anger away.
It’s an accepted fact that regular physical activity keeps you fit and healthy and helps ward off illnesses by producing antibodies, proteins that fight disease. But that’s not all exercise does. It also keeps you mentally fit by improving focus and sharpness, reducing fatigue and relieving stress. Studies have shown that any form of exercise that increases your heart rate and oxygen intake is good for mental health as well.
When you walk, run, spin, dance or engage in sports, your body releases endorphins, those feel-good chemicals that improve your mood and chase away anger and sadness. It also boosts the production and release of serotonin, the happy hormone. When you have low serotonin level, you feel down, you get irritated at the smallest things and you have angry outbursts because you lose control of your impulses. Exercise is a simple, effective and scientific way to keep those negative feelings from ruining your day.
Take a nature walk.
It’s not realistic and practical to go to a forest or the mountains to enjoy nature as frequently as you’d like to. If you’re a city or suburban dweller, take a trek around a park or sit in a garden with green grass, trees and flowers. You can also go to a nearby beach and take a stroll. These activities can make you feel carefree, happy and cheerful.
Stanford University researchers found that being surrounded by nature decreases rumination, that habit of obsessing and repeatedly mulling over the negative events of the past. Rumination leads to depression, resentment, anger and desire for revenge. These are unhealthy feelings that will eat away at you and make you sick physically and mentally. The researchers think nature has many positive distractions that take your mind away from rumination and make you more calm, allowing you to see the big picture.
Another benefit of taking a nature walk is exposing yourself to sunlight – just not too much of it and early morning sun is safer. Spending a few minutes in the sun exhorts your body to produce Vitamin D. Low levels of this vitamin put you at higher risk for depression. Going out of the house or office also offers you a new environment and erases those toxic emotions.
Meditate mindfully daily.
A 20-minute daily mindful meditation has been scientifically proven to keep you grounded, grateful and good-natured with its impact on brain function. One of its more significant effects is moderating the ego and steering thoughts from the self to others. When you shut down your egotistic self, you are inclined to let go of negative emotions as well. You become more aware of the present environment and other people.
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7 Ways Successful People End Their Day
We are always conscious about starting the day right so that we can be at our most productive and efficient. Because ultimately, that’s how we become successful. But did you know that the truly successful people keep a pattern of practices to cap off their days, too? These things that they do have helped make them what they are today.
These evening habits may surprise you with their simplicity. It’s a matter of doing them on a regular basis that may present a challenge. But regularity is the essence of habits, so stick to them and see how they gradually affect your personal and professional life for the better.
7 ways successful people end their day:
1. They clean up their work area.
Organize your desk by putting things in their proper places and clearing up the clutter on your table top. Today, the work area is also your computer. Put files and things where they belong and get rid of unnecessary documents, etc.
When you have a clean table before you leave at the end of a workday, you’ll be greeted with an orderly and systematized set-up the following day, which puts you in the right mood to begin workin
2. They switch off.
Technology has made it easy for work to spill into your personal time. So you reply to one more email and get stuck on the internet. Relationships are neglected, personal activities are put off and you drift apart from your partner and kids, creating stress that affects your productivity at work.
Learn to spend quality time with the people you love and bond with them. When your personal relationships are strong, you work better and accomplish more than if you had to deal with personal problems that could have been avoided.
3. They make time for reflection.
Reflection quiets the busy mind and relaxes you physically and mentally. You learn to separate the essential from the insignificant. Going into meditation nightly, listening to soft music, or simply staying silent while focusing on your breathing enhances mindfulness. It makes you aware of your environment and brings you closer to other people. It also begets kindness and compassion, which makes you a better person.
4. They plan for the next day.
Making a to-do list for the next day’s goals and tasks takes a few minutes and does not encroach on personal time for the home and family. It does however keep you organized and prepared to face tomorrow with a well laid out plan. By knowing what you will do the next day, you free your mind of thoughts of work, allowing you to concentrate on your family.
5. They indulge in a relaxing activity that they enjoy.
Reading, taking a walk, painting, journaling or doing a craft that you enjoy lets you unwind and clears up your mind so that ideas are forged and creativity is enhanced. Downtime for the mind is a necessary component for maximum productivity that drives success.
6. They get a good night’s sleep.
Sleep is an important part of one’s daily routine. Successful people recognize this truth and get at least six hours of sleep at night. One’s physical and mental health is at stake when adequate sleep is missed. That’s why successful people turn in for the night. They know that sleep reduces the risks for illnesses, improves memory, spurs creativity and sharpens attention.
7. They cultivate a mindset of compassion and gratitude.
Successful people realize that they owe their achievements to other people, too. They do not have a sense of entitlement and are grateful for the people and opportunities that surround them. Gratitude attracts positive vibes, creating more success and happiness. Another trait of successful people is giving back to the community and sharing their wealth with the less fortunate.
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All relationships have their ups and downs but a prolonged lost connection with your partner can possibly lead to divorce. You may miss the early warning signs of disconnection signaling that the bond between you and your partner is breaking down. Emotional disconnect may not be immediately obvious because it can creep up on a relationship stealthily. One partner may be overloaded with work and come home too tired to talk or spend time with the spouse. Or maybe both have grown in different directions and taken on new interests that keep them apart physically and mentally.
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3 Ways to Mix Mindfulness and Halloween Fun
Everyone looks forward to Halloween, the annual ghost and ghoul holiday where adults and children alike don outrageous costumes, hold mad parties and go trick or treating. Yet sometimes, the jokes can be insensitive and the sugar rush from all the candies can go over the limit. This year, why not mix mindfulness and Halloween and impart the concept to friends and children as well? Yes, there are ways to do it without being a party pooper. Read on and learn how.
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