Spirit

Healing After The Loss Of A Loved One

Losing a loved one is one of the hardest situations to deal with. The grieving process can bring about a variety of emotions and each person deals with the pain of loss much differently. Some may say time will heal, but those that experience this trauma understand that time only lessens the pain. Mental Health America says it best: “ In our hearts, we all know that death is a part of life. In fact, death gives meaning to our existence because it reminds us how precious life is.” [Read more…] about Healing After The Loss Of A Loved One

Originally posted on January 9, 2017 @ 9:14 pm

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.

Avoid these 5 Habits and Become a Happier Person

Originally posted on October 25, 2016 @ 10:18 am

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.

5 Simple Tips on How to Remain Positive in the Midst of Negativity

Originally posted on October 19, 2016 @ 1:30 pm

Avoid These 5 Habits and Become a Happier Person

Happiness is an abstract concept for which there is no universal measuring stick. That’s why it’s hard to say if a person is happy or not. Fleeting moments of positive emotions that come from one-time events like enjoying a movie or meeting up with old friends make us happy. But how long do these feelings last?

A happy person is defined as one who has a general sense of well-being and contentment that comes from the knowledge that one’s life is worthwhile and meaningful. Good relationships and achievement of goals give our lives a sense of purpose and we have a positive state of mind.

Originally posted on September 30, 2016 @ 11:37 am

5 Steps to Develop a Creative Mind

The creative mind sees endless possibilities from information and ideas, and turns them into forms of expressions, innovative products and ingenious solutions to problems and difficulties. If this has discouraged you and made you think you can never be creative, think again.

A creative mind is not a birthright of the likes of Elon Musk or Bill Gates. You don’t have to aspire to build the next space rocket or another giant software company. In your everyday life, at work and in your personal pursuits, creativity can be developed. Continue reading and learn how.

5 Steps to a More Creative Mind

Take a break for solitude and silence.

In the midst of a busy world, creative people retreat into aloneness and silence. Twenty minutes a day of stillness and quiet allows you to focus on your thoughts and find peace in the interiority of your mind.

Stop thinking and let go of thoughts of the past and the future. Disconnect from everyone and everything, physically and mentally – your own family, your cell phone, the internet and social media. This time of solitude you give yourself daily is very rewarding. It will enhance your mindfulness, increase mental clarity and reduce stress and anxiety. By being more focused, you find a well of creativity within you.

Be open to anything new.

Opening yourself up to new ideas, experiences, emotions and perspectives is risking the safety and comfort of the status quo. But creative minds welcome the adventure of novelty and draw inspiration from them for their creative output. Throw away your fear, break out of your routine once in a while and try new things, from a different route to work, reading biographies or listening to classical music to alternative solutions or forms of expressions. Learn a different culture through armchair travel. Try an artistic technique you haven’t done before.

Stay curious always.

Be curious of the world around you. Ask questions; you might find out something new and surprising that you wouldn’t have known if you hadn’t asked. Look for better ways of doing things and challenge the norm. Talk to people and listen to their perspectives on various issues. Curiosity is a learning experience. It boosts your intellect and broadens your outlook, resulting in a more creative end product.

Turn failures into stepping stones for success.

Failures cannot break the spirit of the creative mind. They see them as temporary interruptions on the road to creative achievement. If you’ve had a negative experience, like a rejection of your work or a betrayal of trust, analyze where you went wrong and don’t give up. Many great artists, writers and tech people have been rebuffed and turned away. Steve Jobs was booted out of his own company but made an unforgettable comeback.

Learn from your failures or mistakes. Draw insights and renewed strength from them and see possibilities in a new light. Mine your dormant creativity from your failures and watch your projects succeed.

Write down your own and others’ ideas and thoughts.

This is nothing new. But it has always held true. We cannot rely on our minds to remember everything. Put to pen and paper, or on your electronic gadget, anything you find interesting that comes to your mind. They could be reflections or points of views that crop up as you go about your daily activities, or the thoughts and ideas of others that you find interesting. Include the silly and the ridiculous; when you go over them later, they may make sense after all.

You might also want to read Should You Buy into the Adult Coloring Book Craze?

Originally posted on September 13, 2016 @ 8:19 am

Try Bullet Journaling to Put Order in your Disorganized Life

When I first heard/read about bullet journaling, I thought to myself, “Here’s yet another one of those to-do helpers,” and, like other fads, I thought this too shall pass. But curiosity got the better of me, especially because the bullet journal is not digital and I’ve never gotten over my love for the paper planner. And if you’re an app junkie, going the hard copy route could be something worth trying. So, after going through the site and watching the video, I converted one of my barely used planners to try bullet journaling, and months later, I’m still at it.

What makes the bullet journal different from the hundreds of digital to-do apps and the old-school planners sold in bookstores? Well, for one thing, it’s not limiting. You don’t need separate apps or notebooks for your daily tasks, diary or even for a sketchbook. You can unleash your creativity in it or keep it as stark and basic as you like. If this has piqued your interest now, read on to learn more about this new trend. And, be forewarned: starting a bullet journal can seem initially overwhelming. But once you get the hang of it, it is really very simple and that’s where its appeal lies.

Source: taz + belly

The Four Core Elements:

Index page

This makes up the first few pages of your notebook. It makes for easy tracking of your topics and pages. Simply write down a topic name and the page number/s beside it. It doesn’t have to be in chronological order.

Future log

– is for writing down things to do or events in the future, usually grouped into months. Divide a page equally into 2 or 3 boxes by drawing a horizontal line. Each box represents a month. Write down your major events or plans for that month. You can make a 6- or 12-month future log.

Source: John Uhri

Monthly log

– is a daily reminder of your schedule for a calendar month. Assign one whole left page for each month and on the leftmost side, list down the days as numbers (1 – 31) and put the letter of the day beside it (M, T, W, Th, F, Sa and Su.) This will be your calendar page. Beside each day, write down your planned task or event. Exclude the details as the calendar page is only used as a reference. Don’t feel obliged to fill up each day.
The right hand page beside your calendar month page is your Task/Event page. It will contain the tasks for that month and other tasks from previous months that you have migrated to the current month because they were not done at their original schedule.

Source: John Uhri

Daily log

– is, obviously, for the day’s tasks and events. Write down the day in number and first letter form, i.e., 09/07/W for Sept. 7, a Wednesday. Below it, list down your tasks and add any as they come to your mind. Continue to the next day’s to-do in the space below as one day won’t usually fill up a whole page. It’s best not to write down days in advance since you won’t know how much space will be taken up for a day.

Other important tips for bullet journaling

Rapid logging – is the essence of the bullet journal. It has four main features: a topic (ex. Date,) page number for each leaf in the journal, short sentences to describe tasks and bullets for each task or event.

Bullets come in many forms, each one with a designation:

(•) a dot for a task
(X) for a completed task
(<) for a scheduled task (>) for a migrated task
(0) for an event
(-) for a note

Migration is the term used for moving an incomplete or undone task from a previous date to the current month or day, if you still plan on doing the task. It also tells you your work pattern. If you’re migrating too many tasks, you may need to reassess your habits.

These are the basics of bullet journaling. Customize and tweak as you go along. Add stickers, ribbons or scrapbook adornments if you’re so inclined. And one last thing, choose a notebook that’s like Red Riding Hood’s bed – not too big, not too small, one that’s just right, because you’ll be carrying your journal along. And don’t scrimp on the paper and pen quality. It’s always an inspiration to write with pen and paper that just lets your hand glide.

5 Daily Rituals to Reduce Stress and Maximize Happiness

Originally posted on September 6, 2016 @ 6:14 am