Mind – Page 5

How Apps Help You Stick To A Regular Meditation Practice

The past few years have seen people being drawn to meditation for its health and wellness benefits, as well as for the inner calm it brings to the minds and hearts of individuals who practice the discipline regularly.

For those who are already meditating and those who want to begin, a common dilemma is setting aside time to do it. Life as it is today has become so busy that adding meditation to the daily routine of home, work, kids, spouse and a dog or two seems impossible. Finding a quiet space to focus on your breathing and be still is a challenge in the workplace or at home. This is where apps come in handy. [Read more…] about How Apps Help You Stick To A Regular Meditation Practice

Originally posted on March 8, 2017 @ 6:56 am

What Is Love Addiction?

Healing, Life, Mental Health, Personal Growth

You may have heard that oldie from the 80s, “Addicted to Love,” but going through love addiction is not a pleasant melody. Love is one of the most powerful and enjoyable feelings people can experience, but for people who are compulsively infatuated, it can be as if they are creating their own addictive substance. Not only do people become hooked on the feeling of love, but they become overly dependent on other people. [Read more…] about What Is Love Addiction?

Originally posted on February 15, 2017 @ 2:34 am

15 Books on Mindfulness and Meditation to Find Balance in Life

Learning, Meditation, Mind, Mindfulness

Recent global events added to our own personal stressors have made it more difficult for us to cling to our hopes and dreams for a better world. That’s why more and more people are turning to meditation to attain the inner calm and peaceful countenance that seem so elusive in the present time.

These books on meditation and mindfulness will help you gain focus, achieve serenity and lower stress levels. Here’s hoping they will be of valuable assistance to you in your daily practice. [Read more…] about 15 Books on Mindfulness and Meditation to Find Balance in Life

Originally posted on February 12, 2017 @ 4:36 am

How to Detect the Warning Signs of Suicide

Mental Health, Mind

Two Suicide Myths:

1. Most suicides happen during the cold, dark months of winter.

2. Warning signs can predict suicides.

The Reality:

Suicide rates rise during spring, from early April to late May, according to a study by the Center for Disease Control and Prevention. Speculations abound on the origin of the holiday myth: the repeated showing of the 1946 movie “It’s a Wonderful Life,” the hyped holiday blues and the perpetuator of the myth which is the media. It could also be that, coming from the dark of winter, the increase of light during spring gives people the energy to kill themselves.

Many seemingly successful, happy and fulfilled people commit suicide, shocking their families and friends. “The paradox is that the people who are most intent on committing suicide know that they have to keep their plans to themselves if they are to carry out the act,” says Dr. Michael Miller, assistant professor of psychiatry at Harvard Medical School. The theory of maladaptive perfectionism is a possible cause, wherein the person who aims for perfection has a tremendous fear of failure.

It doesn’t mean however that we should be oblivious to the behavior, demeanor and moods of those close to us – our kids, spouse, parents, friends and co-workers. Even if we can’t anticipate someone taking one’s own life, consciously or unconsciously, they give clues; and families and friends should be on the lookout for these signs.

Common Causes of Suicide

In 2014, suicide was the second leading cause of death in the US in young people ages 10 to 34. It is highest among women ages 45 to 64 and in men who are 75 years old and older. In 2013, 13 out of every 100,000 died from suicide, the highest rate thus far in 28 years. It increased by 30 percent from 1999 – 2010.

Suicidal acts are triggered by acute feelings of despair, panic and anger. These feelings may be caused by any of the following:

Mental illnesses, such as depression, anxiety disorders, schizophrenia, bipolar disorder, PTSD, lack of impulse control. They make up most (about 95%) of suicide cases.
A serious loss, such as the death of a spouse or termination from work
A personal crisis, such as a divorce or breakup, or financial difficulties
Addiction
A serious illness
A family history of suicidal acts or a previous suicide attempt
Access to guns

Warning Signs of Suicide

If a person has recently gone through a painful or traumatic experience that has had a profound effect on his life, and subsequently exhibits behavioral changes or behavior that is totally new, that person may be contemplating an act of suicide. Changes or new behavior come in the form of acts, speech or demeanor. One doesn’t have to exhibit all of the signs. One or a few can already be clues to probable intentions.

Speech

The perception of being a burden to others, expressed as rejecting offered help, concern for the person helping or concealing difficulties
Feeling trapped, such as, there is no way out or the world is closing in on the person and the only recourse is to end one’s life
Suffering intolerable pain, such as physical pain from an illness or emotional pain from a loss
Talk of not having a reason to live anymore
Talk of killing themselves

Actions

Increased or start of use of alcohol or drugs
Sudden interest in searching for ways to commit suicide
Dropping out of participation in usual activities
Sleep changes, such as insomnia or oversleeping
Weight or appetite changes, such as a significant weight gain or loss in a month or less
Withdrawing from family and friends
Escapist and reckless behavior, such as compulsive gambling, reckless driving, engaging in dangerous sports
Giving away treasured possessions
Showing aggression and violence

Feelings or Moods

Disconnection
Hopelessness
Worthlessness
Loneliness
Shame
Sadness
Anger
Anxiety

How You Can Be The Helping Hand That Your Suffering Friend Needs

Originally posted on January 29, 2017 @ 12:12 pm

Practice Mindfulness Meditation and Protect Yourself from Chronic Diseases

Body, Meditation, Mind, Mindfulness

Mindfulness meditation has been touted as an antidote to stress, anxiety and depression. And science has backed it up with evidence showing that people who practice meditation on a regular basis produce less of the stress hormone cortisol and more of the happy hormone serotonin in their bodies.

Mindfulness meditation brings us into a balanced state of mind. It accomplishes this balance by stimulating the whole brain to maximum performance. Our brains have right and left hemispheres. The left hemisphere is our logical, practical side while the right hemisphere takes care of creativity and intuition. One side usually dominates. That’s why we often say artists are right-brain persons and scientists are left-brain creatures. But ideally, both sides should be equally operating. With regular meditation, we can achieve whole brain function and enter into harmony. New neural pathways are created, blood flow improves and the mind is better able to deal with negative sensations like pain. When the mind is relaxed, it becomes a fertile ground for healthy cells to regenerate.

Here are three chronic diseases that we can prevent or halt the progress of, through mindfulness meditation:

Mindfulness meditation and heart disease

Meditation involves focus on deep breathing and silent contemplation. When the mind goes into this state, the neural activity of the prefrontal cortex of the brain decreases, thereby lowering stress levels. Many researches have attested to these findings and taken brain scans of subjects for further tests and evaluation. It also found that participants in the study had lowered risks for heart diseases compared to a group who did not do meditation.

Mindfulness meditation and obesity

Mindful eating makes us aware of the food we eat, their taste, texture and appearance. It also keeps our focus on our hunger and satiety, so that we don’t overeat. But meditation has more than a psychological effect on our appetites. Science says that when meditation makes us more calm and less stressed, our bodies produce endorphins, neurotransmitters and hormones that have positive and relaxing effects on our bodies and minds. Endorphins give us a feeling of happiness and satisfaction, driving away hunger and emotional eating. The neurotransmitter GABA decreases neural excitability and stabilizes our moods, preventing binge eating, and the hormones DHEA, serotonin and melatonin strengthen our immune systems, help keep depression away and regulate our circadian rhythms to give us a good night’s sleep.

It should be noted that not all cases of obesity can be resolved by meditation alone. Genetic, environmental and organic factors can add to the excess pounds. These and the need to lose weight fast for health reasons will benefit from medical intervention. Although the human growth hormone (HGH) is also produced by the body during meditation, a doctor-prescribed HGH dosage for weight loss will give greater results in a shorter time.

Mindfulness meditation and diabetes

Diabetes is a debilitating disease that has grave complications. Anyone diagnosed with it has to take medicines for a lifetime. People with this disease are prone to stress and depression, and for good reason since diabetes curtails pleasurable activities. Meditation helps in reversing insulin’s effect on the pancreas and reducing blood sugar levels by lowering the person’s stress. Stress triggers the body to produce the stress hormones cortisol and adrenaline, which in turn increases glucose in the blood, leading to or aggravating diabetes. When stress is relieved, sleep patterns become regular, which promotes healing of the pancreas.

The alleviation of stress and anxiety that comes from the practice of mindfulness meditation promotes the healing or halts the progress of chronic diseases. Aside from the most common conditions of heart disease, obesity and diabetes, other continuing illnesses are hypertension, cancer, diseases of the gut and many more.

Western medicine has embraced this ancient Eastern practice as an important component of any therapeutic regimen. But we need not wait to be ill to start practicing meditation.

5 Spiritual Tools for Addiction Recovery

Originally posted on January 23, 2017 @ 11:22 am

8 Ways to Overcome Post-Holiday Depression

Mental Health, Mind

It’s back to the daily grind and post-holiday depression hovers on the sidelines. When the excitement and frenzy of the holiday season is over, most people feel a sense of loneliness. The season’s high comes crashing down and drops us with a brutal thump on the ground of reality. The letdown comes from unmet expectations, fatigue after the flurry of activities, guilt from the overindulgence of food and alcohol and a host of other factors.

Numerous studies have shown that completed and attempted suicides see an increase right after the New Year, which is the official end of the holidays. But it need not be so. If you or someone you know sense the onset of depression, do something before you become a statistic. Here are things that will help you overcome the blues that set in when Christmas is over.

8 Ways to Overcome Post Holiday Depression

1. Have an attitude makeover.

Identify the negative attitudes that are holding you back. Are you pessimistic? Do you see yourself as a loser? Some positive attitudes to cultivate in yourself are optimism, resiliency, kindness, being non-judgmental, gratitude and enthusiasm. Any attitude that makes you and the people around you happier is a positive one.

2. Develop a daily meditation time.

Find a quiet time and place where you can meditate for about 20 minutes a day. Block out the noise and distractions and turn inward. Meditation helps you find serenity in the turbulence you are in and dispel your gloomy mood.

3. Don’t force a cheerful disposition. Allow yourself genuine feelings.

Pasting a smile on your face when you don’t feel like it will only compound your negative feelings. Recognize that it’s okay to feel bad, too, then let the feeling pass. Post-holiday depression should not be denied but don’t take it as a license to be boorish and mean.

4. Redo your surroundings.

Let sunlight enter into your home or office. Open the windows or blinds and draw back the curtains. Trim the trees outside. If natural sun is not available, get artificial light with a light box and sit near it. A well-lighted room chases away the blues.

Put bright colors in the room. Repaint the walls. Replace the furniture. If these actions are an overkill, simply add bright accents such as throw pillows, runners and decors.

5. Engage in physical activity.

For people with a sedentary lifestyle, a run or jog can be the hardest thing to do. The lack of motivation is compounded by the cold and chill outside. It takes discipline and willpower but you must summon them and have a regular brisk walk. Exercising indoors is an option so you don’t come up with excuses not to do so. Physical exercise triggers the body to produce the happy hormones like serotonin. It also increases metabolism aiding in weight loss. What better way to get you out of a depressive disposition? Unlike ordinary light, bright lights are more effective at alleviating seasonal affective disorder and enhancing cognitive and social functions.

6. Practice healthy eating.

By now, we all know what healthy eating is. But it doesn’t follow that we also walk our talk. To refresh your minds, a good portion of your daily diet should consist of fruits and vegetables. Throw in whole grains and nuts. Go slower on refined and processed food, sugar and fats. They lack the nutrients your body needs, affect your focus, deprive you of energy and contribute to mood swings.

7. Call a friend.

Talk to someone you trust to provide you a cathartic release of your pent-up emotions. The verbal outpouring also helps you see your situation in a different perspective. But choose whom to talk to wisely – a psychiatrist, a guidance counselor or a friend whom you look up to. Also, don’t overdo it. Constant calling and pouring out all your feelings can be tiring for the listener and if they begin to avoid you, it will only add to your post-holiday depression.

8. Volunteer; do acts of kindness.

Volunteer at the local soup kitchen. Call up older aunts and uncles who are alone. Reach out and meet the needs of the less-privileged. Giving of your time, effort or resources to help others has the paradoxical outcome of benefiting the giver by making you feel good about yourself, being grateful for what you have and broadening your horizon.

Quickly Boost Your Mood With These Food Items

Originally posted on January 12, 2017 @ 10:14 am