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Techniques to Fight Work Stress and Anxiety

Mental Health, Mind

Stress is a constant in life, but it doesn’t have to have such a strong negative impact on us. That is, if we know how to handle it properly. Studies have shown that prolonged stress and anxiety that remains unaddressed can lead not only to mental issues but to physical decline as well.

One major source of stress is work, with several factors coming into play:

  • relationship conflicts between colleagues
  • the pressure to deliver
  • the pressure to earn more to provide for the family.

And that’s just a few of them.

In fact, studies have shown that there were 487,000 reported cases of illness related to work stress, depression and anxiety between 2013-14! That’s compelling evidence for the need to fight work stress and anxiety.
[Read more…] about Techniques to Fight Work Stress and Anxiety

Originally posted on November 24, 2015 @ 8:00 am

5 Best Meditation Books for Beginners

Meditation, Mind

A while back, we talked about guided meditation and how it can help you, especially if you don’t find it easy to control your mind – which is normal when you start practicing. We also shared some apps designed to ease you into regular meditation.

Today, let’s look at some books that you can read to help you on your meditation journey. [Read more…] about 5 Best Meditation Books for Beginners

Originally posted on October 28, 2015 @ 8:30 am

5 Things to Think About When You’re Depressed

Inspiration, Mental Health, Mind, Spirit

Depression sucks. Period. Or, rather, that’s the understatement of the year.

Having the blues is one thing, but being clinically depressed is something else. Some days may be awesome, but when a depressive period hits, it feels like nothing – nothing – is right in the world, that there is no point to this life.

But it doesn’t have to be like that. That’s why people who have depression need help – whether from family and friends, professionals, or both.

One can only receive so much input from external sources, though. At the end of the day, especially when you are particularly feeling so low, you will have to deal with your depression from inside. One way to deal with a depressive period is to think about things that will get you through.

Quotes to Beat Depression

Here are 5 “beat depression thoughts” that will help. Mind you, these aren’t meant to replace your meds (if you are on them) and your therapist (if you have one). They do effectively help you get through each day, hour, and minute…

Think…

This period will end

While there are varying degrees of depression, if you are undergoing some sort of therapy, the depressive period will end. Even those with clinical depression who have been in a rut for months or years know that there are moments of hope, maybe even joy. Think of that. Hold that thought, and keep hanging on to it.

The people you love and who love you the most

beat depression thoughts

When you feel that happiness will forever be out of your grasp, when you feel that there is no point to your life, think about the people who you love. Much more, think of those who love you.

You may think that no one appreciates or loves you, but the chances are you are wrong. Deep inside, you know that they (whoever they may be) care for you.

Dig deep. You might be surprised at what you discover, and, at the very least, you have something positive to focus on other than how bad things are.

You’re not alone

Your family and friends are there for you – even if you may not realize or acknowledge it. But more than that, think of this: there are other people experience the same thing you are.

In fact, the National Institute of Mental Health reports:

In 2013, an estimated 15.7 million adults aged 18 or older in the U.S. had at least one major depressive episode in the past year. This represented 6.7 percent of all U.S. adults.

You are not alone. Others are going through similar situations and are fighting. Fight with them.

The bad times you’ve gone through – and conquered

How often have you had major depressive episodes? The fact that you’re reading this means you’ve gone through those episodes in the past – maybe not unscathed, but alive. You’ve learned some things. Maybe you’ve come out stronger.

One thing is for sure: you’ve gotten out of the rut many times. You can do it again.

It may not be now. It may not be today. Maybe not even tomorrow. But you will.

The heart of life is good

beat depression thoughts

This may very well be the most difficult idea to hold on to in the midst of a depressive episode. How can life be good when you can’t even summon enough strength to get out of bed?

It’s one of those things that you have to try to believe, at the very least. Thinking of the good moments in your life will help. It will be a gargantuan task, I know, but try. It’s better than nothing. You’ll want to give up. You may not even want to start.

But think of rainbows. Butterflies. The beach. Christmas with your kids (or nephews/nieces). Picnics.

Heck, think of unicorns! Whatever makes/has made you happy!

I’m not being crazy here, but my point is that are things in nature and life that will show you that at its very core, life is good.

Depression is an awful, complicated thing, and there’s no guarantee the above “beat depression thoughts” will get you out of an episode as soon as you want. But the key is to keep trying – even if you stay in bed all day, try to fight the episode in your head. 

Good luck!

 

Originally posted on September 22, 2015 @ 8:00 am

15 Quotes About Meditation

Meditation, Mind

We all know that meditation is good for the health – physical and mental. This sweeping statement is backed by both anecdotal and scientific evidence.

Sometimes, though, we just need some simple words of wisdom to help encourage meditation. Here are some of the best meditation quotes that will not only urge you to meditate but also help you understand the concept more clearly. More so, these quotes will make you think and perhaps see meditation in a more practical way instead of an esoteric practice.

Best meditation quotes

1. As gold purified in a furnace loses its impurities and achieves its own true nature, the mind gets rid of the impurities of the attributes of delusion, attachment and purity through meditation and attains Reality. – Adi Shankara

2. If you want to conquer the anxiety of life, live in the moment, live in the breath. – Amit Ray

3. Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor. – Thich Nhat Hanh

4. Meditation practice isn’t about trying to throw ourselves away and become something better, it’s about befriending who we are. – Ani Pema Chodron

5. Meditation is not a means to an end. It is both the means and the end. – Jiddu Krishnamurti

6. Meditation brings wisdom; lack of mediation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom. – Buddha

7. The soul always knows what to do to heal itself. The challenge is to silence the mind. – Caroline Myss

8. The things that trouble our spirits are within us already. In meditation, we must face them, accept them, and set them aside one by one. – Cristopher L Bennett

9. Mental problems feed on the attention that you give them. The more you worry about them, the stronger they become. If you ignore them, they lose their power and finally vanish. – Annamalai Swami

10. Meditation is not a way of making your mind quiet. It is a way of entering into the quiet that is already there – buried under the 50,000 thoughts the average person thinks every day. – Deepak Chopra

11. We live, in fact, in a world starved for solitude, silence, and private: and therefore starved for meditation and true friendship. – C.S. Lewis

12. Reading makes a full man, meditation a profound man, discourse a clear man. – Benjamin Franklin

13. The whole of meditation practice can be essentialized into these 3 crucial points: Bring your mind home. Release. And relax! – Sogyal Rinpoche

14. All of man’s difficulties are caused by his inability to sit, quietly, in a room by himself. – Blaise Pascal

15. Work is not always required. There is such a thing as sacred idleness. – George MacDonald

Don’t miss: Feel the Meditation Space

Originally posted on September 15, 2015 @ 8:00 am

Make Your Trips More Memorable: Practice Mindful Travel

Life, Mindfulness, Travel

Traveling is something we should all do at least once a year, circumstances allowing. It is one of the best ways to leave the stress that we experience every day, even if we think that they may not be that bad. Traveling also gives us a chance to discover new things, which results in self-improvement. In addition to that, traveling provides moments of deep reflection that may otherwise not be possible in the comfort (or discomfort) of our daily lives.

That being said, all those things above may not mean anything if you do not practice mindful travel. That is, you have a mindset to do as many things as you can, go about and do the usual touristy things (although these are not bad in themselves), and worry about what may or may not happen.

The next time you go on a trip, try to practice mindful travel. You’ll have a whole new appreciation of traveling, and you’ll thank yourself for it.

Tips to practice mindful travel

Plan ahead

Planning ahead takes away the added stress of rushing to take care of the details – from plane tickets to accommodations to your itinerary to costs. If you can plan months before your trip, then you can rest easy before you leave.

Understandably, though, there are times when you can’t help but take care of some details at the last minute. Work or personal concerns can get in the way of your plans, and you can’t always avoid them. When this happens, do not panic, but find alternatives. In fact, doing things at the last minute may turn out to be a blessing.

There are sites which help you find affordable last minute tickets even if your destination is halfway around the world; for example, you can get cheap last minute tickets to Korea, or even to Japan  if you don’t stress yourself over your original plans not happening as you wanted them to.

The key is to keep your cool if your plans get messed up. There is always a way around life’s bumps.

Choose your destination wisely

When planning your trip, how do you choose your destination?

You may have a bucket list and follow that. If your destination is not set in stone, why not spend some time to think about why you want to go on a trip – be as specific as possible – and then decide on where you will go.

practice mindful travel

Ask yourself the following questions:

  1. Am I willing to immerse myself in a totally different culture?
  2. Do I want to go out of my comfort zone but not experience too drastic changes in environment?
  3. Do I want to go to a bustling city?
  4. Do I need a quiet mountainside retreat or a remote island?
  5. Do I want to recharge my batteries with the sun, sand, and sea?

Knowing exactly what you want will help you enjoy your trip more. Don’t pick a place just because everyone says it’s the place to be. Pick a place because it is where you want to be.

Forget your usual worries

Once you get to your destination – with bumps in your plans or not – leave your usual concerns behind. Sure, it is not easy to just not think about serious issues, but remember your reasons for going on a trip.

Instead of worrying about what’s happening at work and how much you need to do when you get back, think about where you are. Look around you. Literally stop and smell the roses (or whatever aromas surround you). You may not appreciate some unfamiliar sights and smells, but they will bring you back to the moment and make you aware of where you are and why you are there.

Every time you find yourself worrying, do the above. You will have a better experience. Trust me.

Don’t rush about

You’ve probably heard/seen/experienced this: people having a list of things to do and places to visit, following a strict timetable.

Wake up at 6 AM. 

Have breakfast at the hotel buffet.

Grab a taxi (or wait for a rental car).

Visit destination A. Stay there for 30 minutes.

On to destination B. Leave in an hour – max.

And so on.

By night time, everyone’s exhausted and just want to crash.

In the morning, the cycle starts again.

While I understand why people feel the need to do things this way, I find it a waste of time, energy, and money. Why go travel for leisure when you just add to your stress by rushing around? Why not make some adjustments so that you can truly enjoy your trip?

Some things may have to be sacrificed – a tourist attraction or two – but if you give yourself time to have a leisurely breakfast, spend as many minutes (or hours) doing something you enjoy, and have a nice (quiet mode or party mode, it doesn’t matter) evening out, won’t your trip be a more memorable experience?

You do not have to run helter-skelter from one place to another. Pay attention to your surroundings and the people around you. Pay attention to what you are doing. You’ll come back from your trip in a better state than when you left.

More travel tips: 18 of My Best Travel Tips to Make Your Holiday Truly Amazing

Originally posted on August 13, 2015 @ 8:00 am

4 Guided Meditation Apps to Help You Get Started

Meditation

In my last post, I talked about guided meditation and how it can benefit you. I also promised to share some guided meditation apps that will help you get started.

Meditation is not an easy thing, and some people really can’t get the hang of it. To be honest, I cannot do it alone for a very long time – hence my foray into guided meditation.

I also have a confession. Even though I use guided meditation apps, I find that in order for them to do the trick, I have to do them repeatedly. That means every day, or several times a day. That’s not to say they do not work, but if you have anxiety (or other similar) problems, you might want to get some help on top of using guided meditation apps.

That being said, here are four guided meditation apps that you might want to try.

Oh, and one last thing, most of them are free, but they have in-app purchases to unlock more sessions.

Guided Meditation Apps

Pure Meditation – 20 Guided Meditation Techniques with HD Video Backgrounds & Ambient Meditation Music

App description:

“These guided meditation techniques (yoga based program) can be done anywhere and at anytime, and you can notice results in seconds. You need calm, you need relax time. Now you can learn how to meditate with this fantastic meditation app.

Perfect for all levels from beginners to highly advanced meditators.

There’s a variety of guided meditation techniques so you will be certain you will find one that is perfectly suited to your lifestyle and needs. From quick meditation techniques that can be done in seconds to nice long relaxing meditation sessions.

Featuring a continuously updated library of guided meditation, the app allows you to choose from a wide variety of different tracks to accompany you to sleep.”

My experience

I got the free version, so there was only one 25-minute session. I found it relaxing, but I had to get used to the narrator’s voice. The instructions were simple and did help me relax, but as a beginner, I found 25 minutes to be a little long. If you’re comfortable with that period, however, give it a try.

And, it’s free for today!

Get Pure Meditation.

Mindfulness Meditation – Guided Mindfulness Meditation

App description:

“Guided meditations – This application will help you practise meditation with a series of audios adapted to the different needs of your everyday life. It will guide you from the beginning to an advanced level.

Timer – The timer allows you to meditate without listening to the narration. A bell will alert you whenever a quarter of the time has elapsed.”

My experience

Just like the previous app, Mindfulness Meditation is free. What I like about it is that it has sessions with different lengths – 5 minutes, 10 minutes, etc.

The problem is that only the 5-minute session is free, and you’ll have to pay for the rest. Try out the free session first, and if you like it, then go for the in-app purchase.

Get Mindfulness Meditation.

Complete Relaxation: Guided Meditation for a Happy, Stress Free Life

App description:

“Set to the stunning music of Australian composer Christopher Lloyd Clarke B.Sc, Msc.D. Complete Relaxation features a bespoke mix of his hypnotic tracks “The Essence of Peace” and the angelic “Heavens Gate”.

With each composition working seamlessly alongside the relaxation script, you’re taken on a guided journey through the body, relaxing each and every muscle before being invited to float down into Complete Relaxation, where the positive affirmations begin.

With the latest meditation and relaxation techniques, this app will ease every muscle in your body, offering you complete relaxation…”

My experience

One thing I can say: it does help you to relax. And, yes, the music is a very nice touch.

I like doing these sessions in bed, so I feel relaxed even more.

There is a lite version, and a full version for $1.99.

Get Complete Relaxation.

Guided Mind — Guided Meditation, Relaxation & Mindfulness for Stress, Depression, Anxiety, Insomnia & More

App description:

“Relax and get guided through meditations on a variety of topics dealing with the stresses and challenges of day-to-day life.

Updated frequently with new guides and meditations.

FEATURES

  • Easy & effective step-by-step, voice-guided meditations
  • Short (~5min), medium (~15min), and long (30+ min) meditations
  • 8 different meditation guides (speakers)
  • 20+ FREE high quality meditations
  • 150+ high quality meditations
  • 14 FREE nature soundscapes
  • 20+ instrumental tracks
  • Looping for continuous play
  • Download any meditation and listen without an internet connection
  • Easy-to-use interface
  • Instructions on how to use the app to meditate
  • Information about each guide
  • Meditations for both beginners & experienced meditators”

My experience

I saved this app for last because, in my book, it is the best. It is the app that I use most.

It offers a lot of guided meditations based on various topics. If you are dealing with a particular problem, you can search for that, and you’ll probably find a guided meditation session targeting that issue.

Additionally, it has a good number of free sessions, which I find really useful. There are some topics which are in-app purchases, but they’re well worth your money.

Get Guided Mind.

Do you use guided meditation apps? Maybe you can share them with us!

Originally posted on June 9, 2015 @ 8:00 am