Many of us have the idea that benefits of positive thinking extend to our physical health as well as our mindset, and research has shown that this may just be true. Here is a guide to some of the benefits you may feel if you work on developing a more positive outlook on life.
Positive Thinking Helps Beat Stress and Illness
Whether you see the glass as half full or half empty can have a huge impact on the way you deal with life's problems. Those who are generally more optimistic will often see the silver lining in situations that would otherwise make them stressed. And there is a direct link between our stress levels and the way our immune system works.
Other studies have shown that negative thoughts may also directly affect our immunity to certain conditions. One study suggested that increased brain activity while thinking negative thoughts was related to our body's response to the seasonal flu vaccination. Negative emotion and self-talk is also a huge factor in those suffering from depression.
A positive outlook has also helped people dealing with serious long term illnesses such as cancer. Those who practice positive thinking - by keeping check on the stream of thoughts that go through their brain throughout the day - were known to reduce some of the negative side effects of their treatment, and help increase the speed of recovery.
The Research Isn't Yet Clear
The research isn't yet conclusive when it comes to the many benefits of positive thinking on our health. However, Mayo Clinic states that positive thinking may affect more areas than we realize, including:
* Increasing our life span,
* Giving us greater resistance to the common cold,
* Improving physical wellbeing in general,
* Lowering our chances of becoming depressed,
* Helping us to cope better with difficulties in life,
* And reducing the risk of a fatal cardiovascular disease.
There are many theories as to why positive thinkers may experience some or all of these health benefits, but it generally comes down to the fact that positive thinkers are less stressed in general. This, in turn, is a result of what we tell ourselves day-to-day.
We all have a stream of thoughts, and we don't even notice most of the thoughts that pop into our minds. Studies have shown that there are as many as thousands of negative thoughts going through our minds every day. It's not difficult to understand why a constant stream of negative thoughts can lead to a negative outlook on life, making it harder to deal with difficult situations!
As you can see, the benefits of positive thinking aren't limited to happiness. It can affect all areas of our lives if we work on our thoughts properly.
Wednesday, October 31, 2012
Tuesday, October 30, 2012
What Is Positive Thinking
Although it may seem obvious, understanding the answer to the question "what is positive thinking?" can put you in a far better position to become a more positive person. In short, it all comes down to the way we talk to ourselves throughout the day, influencing the way we look at situations and life in general.
What Is Positive Thinking Self Talk?
Self talk is simply the name given to those thoughts that pop into our head throughout the day - our stream of consciousness. It is the way we talk to ourselves about what we're doing, the way we convey our emotions and the way we think about ourselves.
This self talk can have a huge affect on the way we feel. Some of us are in the habit of talking to ourselves negatively. As a consequence, we look at situations negatively and feel bad about the things that happen in our lives.
There are a few specific types of negative self talk:
* Catastrophizing - thinking everything is going to be a disaster,
* Imposing "shoulds" on ourselves - thinking we should be a certain way and we will be "punished" if we aren't,
* Mind-reading - negative thoughts that revolve around the idea that we know what others are thinking,
* Expecting the worst - never imagining what will happen if a situation goes well,
* Absolute thinking - e.g. you "never" do well in interviews, you "always" mess things up.
If you take some time to really analyze your thoughts one day, perhaps even writing some down, then you'll probably notice you're guilty of some of these. All of us are from time to time, but positive thinking means generally learning what our destructive thought patterns are, and taking time to avoid them.
Other Areas That Influence Positive Thinking
Although your self-talk has a huge influence on the way you think, there are a few other things that are crucial when it comes to thinking more positively:
People You Spend Time With: If the people you spend time with are positive and supportive then it's far easier to think more positively yourself.
Your Lifestyle: Studies have shown that people with an active and healthy lifestyle are more likely to be positive thinkers.
As you can see, the question "what is positive thinking?" has more answers than you may have expected! Positive thinking is a complicated combination of the way we view ourselves, the way we view circumstances and events, the people that surround us, and the way we take care of our bodies. If you want to become a more positive person, then working on each of these areas in turn will get you there one step at a time.
Monday, October 29, 2012
Stress Relief Techniques Extend Your Out of Breath
Stress Relief Techniques: Extend Your Out-Breath With The 7/11 Technique
Out of all the stress relief techniques, extending your out-breath as part of the 7/11 technique is extremely useful if you want an immediate calming effect. Whether you feel stressed, anxious or even angry, this is an easy technique for you to try.
How To Perform The 7/11 Technique
The name of this technique comes from the number of counts you need to breathe in and out for. Breathe in for 7 counts, and out for 11 counts.
In practice, however, you can be flexible with the number. For example, you may find it difficult at first to breathe out to a count of 11. In this case, you might start by breathing in to a count of 4, and out to a count of 6. When you practice you'll find it easier and easier to extend your out-breath.
Why Does This Technique Work?
Stress relief techniques can help to prevent our body's natural response to anxiety, sometimes known as the "fight or flight" response. Studies have shown that breathing out for longer than you breathe in can help you relax. And, in some cases, focusing on the counting can also give your mind something else to focus on - away from whatever may be worrying you at the time.
How To Practice The 7/11 Technique
You can use this technique whenever you need to. Many people find that stress relief techniques such as this one are perfect for moments where you're feeling anxious - such as before giving a speech, times where you feel angry, and ordinary occasions to help relax your mind and calm general anxiety.
When you practice the technique, simply sit down somewhere quiet and repeat the process for around 6 times, or until you feel relaxed. If you're finding it difficult to breathe out for longer than you breathe in, try pursing your lips and letting the breath make a noise in the back of your throat. And, as mentioned above, it's perfectly fine to alter the counts to a rhythm that suits you.
You don't need to wait until you're feeling anxious to practice this technique. Many people find that it helps to practice it at certain times a day, such as once in the morning and once in the afternoon, until it becomes a natural reaction for them. However, if you are already feeling anxious it may help you to feel better.
As with any other stress relief techniques, it does take practice to get this one right. So keep trying and you'll find it comes naturally over time.
Out of all the stress relief techniques, extending your out-breath as part of the 7/11 technique is extremely useful if you want an immediate calming effect. Whether you feel stressed, anxious or even angry, this is an easy technique for you to try.
How To Perform The 7/11 Technique
The name of this technique comes from the number of counts you need to breathe in and out for. Breathe in for 7 counts, and out for 11 counts.
In practice, however, you can be flexible with the number. For example, you may find it difficult at first to breathe out to a count of 11. In this case, you might start by breathing in to a count of 4, and out to a count of 6. When you practice you'll find it easier and easier to extend your out-breath.
Why Does This Technique Work?
Stress relief techniques can help to prevent our body's natural response to anxiety, sometimes known as the "fight or flight" response. Studies have shown that breathing out for longer than you breathe in can help you relax. And, in some cases, focusing on the counting can also give your mind something else to focus on - away from whatever may be worrying you at the time.
How To Practice The 7/11 Technique
You can use this technique whenever you need to. Many people find that stress relief techniques such as this one are perfect for moments where you're feeling anxious - such as before giving a speech, times where you feel angry, and ordinary occasions to help relax your mind and calm general anxiety.
When you practice the technique, simply sit down somewhere quiet and repeat the process for around 6 times, or until you feel relaxed. If you're finding it difficult to breathe out for longer than you breathe in, try pursing your lips and letting the breath make a noise in the back of your throat. And, as mentioned above, it's perfectly fine to alter the counts to a rhythm that suits you.
You don't need to wait until you're feeling anxious to practice this technique. Many people find that it helps to practice it at certain times a day, such as once in the morning and once in the afternoon, until it becomes a natural reaction for them. However, if you are already feeling anxious it may help you to feel better.
As with any other stress relief techniques, it does take practice to get this one right. So keep trying and you'll find it comes naturally over time.
Sunday, October 28, 2012
Relaxation Tips For Stress And Anxiety
Relaxation Tips For Stress And Anxiety: Visualization
1) Start by sitting comfortably and start breathing slowly, but don't force any breathing rhythm on yourself. One of the best relaxation tips is to breathe through the nose and out through the mouth to help control your breath. You should also try to breathe deeply, feeling your stomach rising and falling. Imagine that your lungs are in your chest.
2) When you are feeling calm and relaxed, you want to start imagining you are somewhere warm and comfortable. You might imagine you're on a tropical beach, that the waves are lapping gently on the shore, and there are tropical trees all around you. You are completely safe in this place, and it's warm, quiet and comfortable.
3) Now you need to let your imagination take you even deeper into the world you're imagining. Think about what you are experiencing with all of your senses. What can you hear? Maybe you can hear the gentle waves. What can you feel? This could just be a warm tropical breeze. Go through all of your senses to imagine your world in as much details as possible. Everything you imagine should be relaxing, comfortable and safe to help you relax even more.
4) Keep on imagining the scene you've set in your mind, while you breathe slowly into your stomach. Just keep experiencing all the aspects of your imaginary world for as long as you want - ideally 5-15 minutes - to allow you to relax fully.
5) When you're ready, go back to your day. You'll be feeling more relaxed and more calm. Use the technique again if you ever feel you need to.
Why Does Visualization Work?
Visualization is one of the most useful relaxation tips thanks to the way that it trains your body to relax. When you practice the mental state of being in a beautiful, peaceful and comfortable environment, you'll be training your mind to reach this kind of state even when you're not imagining yourself in that location. You can also use visualization as a way to help take you away from any stresses you may be experiencing in your day to day life, with an increased sense of perspective once you're done.
With all relaxation tips, you're going to have to practice before you get it perfect. Over time, you'll find it easier and easier to find this point of inner calm inside yourself.
Saturday, October 27, 2012
Relaxation Techniques For Stress
Relaxation Techniques For Stress: How To Get Started
Relaxation techniques for stress are more effective than you may realize. By practicing a few proven breathing exercises you can slowly train your body to relax more quickly and prevent getting stressed in the first place. If you're going to try certain relaxation exercises, then here's a guide to practicing them and using them effectively.
Why Do You Need To Relax?
It may seem obvious, but it's important to understand why relaxation techniques for stress are so important. In short, feeling stressed has an impact on your body. Your muscles will tense up, and this may lead to a number of unpleasant symptoms such as headaches, backache, feeling tired and more. These physical feelings can also lead to mental feelings, and make us feel more anxious. By learning to relax properly, we help to release tension and feel more relaxed.
Relaxation Takes Practice
The first thing you need to realize is that relaxation is a skill. It isn't something you can just snap your fingers and do. You probably already know that. After all, if it was that easy, you wouldn't be stressed, would you? This means you're going to have to take time to fit relaxation into your day, and practice various techniques until they begin to feel more and more natural to you. Eventually certain techniques will become second nature and you won't need to practice them at all.
Some Tips For Learning To Relax
You should try to practice relaxation techniques for stress in quiet and relaxing environments. This is the time when you should be quieting your mind, and feeling safe and comfortable wherever you are. This could mean lying down, or sitting in your favorite chair.
Try to practice relaxation techniques every day if possible. In order to make sure you do them, and get into a routine, try to plan in advance the time of day you'll practice your techniques. This could mean doing one when you wake up, one on your lunch break and one before going to bed - whatever works best for you. Eventually you may want to experiment with different times of day if some work better than others to prevent stress.
When trying to relax, it can sometimes make you feel even more tense if you feel like it's not working or you're not doing it correctly. Try not to worry about these factors. Just know that by practicing regularly you're well on your way to learning how to relax more naturally. Breathe slowly but never force it - do what comes naturally to you.
Relaxation techniques for stress take time,
practice and commitment. However, by taking time out every day you'll be gradually increasing your natural ability to unwind and prevent anxiety and stress.
Why Do You Need To Relax?
It may seem obvious, but it's important to understand why relaxation techniques for stress are so important. In short, feeling stressed has an impact on your body. Your muscles will tense up, and this may lead to a number of unpleasant symptoms such as headaches, backache, feeling tired and more. These physical feelings can also lead to mental feelings, and make us feel more anxious. By learning to relax properly, we help to release tension and feel more relaxed.
Relaxation Takes Practice
The first thing you need to realize is that relaxation is a skill. It isn't something you can just snap your fingers and do. You probably already know that. After all, if it was that easy, you wouldn't be stressed, would you? This means you're going to have to take time to fit relaxation into your day, and practice various techniques until they begin to feel more and more natural to you. Eventually certain techniques will become second nature and you won't need to practice them at all.
Some Tips For Learning To Relax
You should try to practice relaxation techniques for stress in quiet and relaxing environments. This is the time when you should be quieting your mind, and feeling safe and comfortable wherever you are. This could mean lying down, or sitting in your favorite chair.
Try to practice relaxation techniques every day if possible. In order to make sure you do them, and get into a routine, try to plan in advance the time of day you'll practice your techniques. This could mean doing one when you wake up, one on your lunch break and one before going to bed - whatever works best for you. Eventually you may want to experiment with different times of day if some work better than others to prevent stress.
When trying to relax, it can sometimes make you feel even more tense if you feel like it's not working or you're not doing it correctly. Try not to worry about these factors. Just know that by practicing regularly you're well on your way to learning how to relax more naturally. Breathe slowly but never force it - do what comes naturally to you.
Relaxation techniques for stress take time,
practice and commitment. However, by taking time out every day you'll be gradually increasing your natural ability to unwind and prevent anxiety and stress.
Friday, October 26, 2012
Progressive Muscle Relaxation
Progressive Muscle Relaxation: How To Use This Technique To Reduce Stress And Anxiety
Progressive muscle relaxation is a technique that can help you to relax and unwind by tensing and releasing the muscles in turn. It can be used for relaxing throughout the day, or for helping your body to relax when you're trying to sleep. Here's a quick guide on how to use progressive muscle relaxation effectively.
Before You Begin: Before you get started, you'll want to be in a comfortable position. This could mean sitting or lying down, as long as you feel relaxed and comfortable. Make sure you're in a quiet place and make yourself comfortable. You want to be able to concentrate on the feelings and differences between tight and loose muscles.
1) Breathe Slowly: Start by breathing slowly, feeling yourself relaxing more deeply with each breath.
2) Start At Your Feet: Start by pointing your toes and tensing them, gradually let this tightness go before moving up and doing the same with your calves and muscles behind the shins. You want to tense your muscles as you inhale slowly, and release them as you exhale - this will boost the relaxing effect.
3) Work Your Way Up: Now work your way up throughout the body, tensing your thighs, then relaxing, now onto your stomach, your arms, your hands, back, shoulders, neck and face.
4) Work On Your Face: When you reach your face, bite your teeth together then relax your jaw. Tense all the muscles in your face and then slowly release them.
Now that you've worked your way all through the body you should feel a wave of relaxation over you. This is a great way to relax if you find it difficult otherwise. Practice it as often as you need to - you'll find that it becomes easier every time.
Why Does Progressive Muscle Relaxation Work?
When you use this technique, you'll be teaching yourself the difference between the feelings of being tense and relaxed. Many of us hold tension in our muscles without even realizing, and practicing this skill can help you to realize when you may not be relaxed. The feelings of physical relaxation of the muscles, in direct contrast to the prior tension, have a knock on effect that leaves you feeling mentally relaxed at the same time.
So, if you suffer from stress, anxiety or difficulty sleeping, try progressive muscle relaxation as a way to relax both the body and the mind. It takes a little practice but can be extremely effective.
Before You Begin: Before you get started, you'll want to be in a comfortable position. This could mean sitting or lying down, as long as you feel relaxed and comfortable. Make sure you're in a quiet place and make yourself comfortable. You want to be able to concentrate on the feelings and differences between tight and loose muscles.
1) Breathe Slowly: Start by breathing slowly, feeling yourself relaxing more deeply with each breath.
2) Start At Your Feet: Start by pointing your toes and tensing them, gradually let this tightness go before moving up and doing the same with your calves and muscles behind the shins. You want to tense your muscles as you inhale slowly, and release them as you exhale - this will boost the relaxing effect.
3) Work Your Way Up: Now work your way up throughout the body, tensing your thighs, then relaxing, now onto your stomach, your arms, your hands, back, shoulders, neck and face.
4) Work On Your Face: When you reach your face, bite your teeth together then relax your jaw. Tense all the muscles in your face and then slowly release them.
Now that you've worked your way all through the body you should feel a wave of relaxation over you. This is a great way to relax if you find it difficult otherwise. Practice it as often as you need to - you'll find that it becomes easier every time.
Why Does Progressive Muscle Relaxation Work?
When you use this technique, you'll be teaching yourself the difference between the feelings of being tense and relaxed. Many of us hold tension in our muscles without even realizing, and practicing this skill can help you to realize when you may not be relaxed. The feelings of physical relaxation of the muscles, in direct contrast to the prior tension, have a knock on effect that leaves you feeling mentally relaxed at the same time.
So, if you suffer from stress, anxiety or difficulty sleeping, try progressive muscle relaxation as a way to relax both the body and the mind. It takes a little practice but can be extremely effective.
Thursday, October 25, 2012
How To Relax With Anxiety
How To Relax With Anxiety: Diaphragmatic Breathing
Many of us are used to taking shallow breaths, which can lead to hyperventilation and feelings of anxiety. Knowing how to relax with anxiety, and even how to prevent anxiety, means knowing how to breathe properly. Diaphragmatic breathing is a technique that can help to calm your body down in a number of situations.
Diaphragmatic breathing will help to use your whole chest and lungs for deep, relaxing breaths. The diaphragm itself is located at the bottom of your chest, and is a muscle that moves up and down as you breathe. Here is the technique for learning how to relax with anxiety and to use your diaphragm more effectively.
1) Get In Position: You can do this sitting down, but it may help to practice when you're lying down. Get comfortable and place one hand on your chest and one hand on your stomach. This will help you to feel the way you're breathing.
2) Breathe In: Slowly breathe in through your nose and feel your stomach rise as you do. The hand on your chest should not really be moving at all. If it helps, imagine that your lungs are in your stomach, and picture them filling with air. This is the technique that will help you to relax with anxiety.
3) Breathe Out: Now breathe out slowly, through pursed lips if it helps to extend the breathe, and feel your stomach deflating. Again, the hand on your chest should be staying still.
Don't wait until you're anxious to use this technique: it helps to practice it regularly if you want to learn how to relax with anxiety. The more you practice, the more you'll strengthen your diaphragm and retrain yourself to breathe in this way even when you're not consciously trying to.
Diaphragmatic breathing can be difficult when you're not used to it, this is why you may want to lie down the first few times. You may feel tired at first, but keep practicing regularly and things will get easier. Practicing in five or ten minute bursts around three times a day is a good way to start, and it can even help prevent anxiety when you master the technique.
Knowing how to relax with anxiety certainly isn't easy, which is why it's important to stick at it and practice regularly. When you become better at it, diaphragmatic breathing will come more naturally and you'll be able to do it sitting up in a chair. This is also a great way to simply escape from life, stress and have some time to yourself.
Diaphragmatic breathing will help to use your whole chest and lungs for deep, relaxing breaths. The diaphragm itself is located at the bottom of your chest, and is a muscle that moves up and down as you breathe. Here is the technique for learning how to relax with anxiety and to use your diaphragm more effectively.
1) Get In Position: You can do this sitting down, but it may help to practice when you're lying down. Get comfortable and place one hand on your chest and one hand on your stomach. This will help you to feel the way you're breathing.
2) Breathe In: Slowly breathe in through your nose and feel your stomach rise as you do. The hand on your chest should not really be moving at all. If it helps, imagine that your lungs are in your stomach, and picture them filling with air. This is the technique that will help you to relax with anxiety.
3) Breathe Out: Now breathe out slowly, through pursed lips if it helps to extend the breathe, and feel your stomach deflating. Again, the hand on your chest should be staying still.
Don't wait until you're anxious to use this technique: it helps to practice it regularly if you want to learn how to relax with anxiety. The more you practice, the more you'll strengthen your diaphragm and retrain yourself to breathe in this way even when you're not consciously trying to.
Diaphragmatic breathing can be difficult when you're not used to it, this is why you may want to lie down the first few times. You may feel tired at first, but keep practicing regularly and things will get easier. Practicing in five or ten minute bursts around three times a day is a good way to start, and it can even help prevent anxiety when you master the technique.
Knowing how to relax with anxiety certainly isn't easy, which is why it's important to stick at it and practice regularly. When you become better at it, diaphragmatic breathing will come more naturally and you'll be able to do it sitting up in a chair. This is also a great way to simply escape from life, stress and have some time to yourself.
Saturday, October 20, 2012
My Thoughts on Happiness
My Thoughts on Happiness
I think the key themes boil down to how we talk to ourselves, how we respond to things, how we make meaning, who we spend time with, and how we make the most of what we’ve got. The other key thing is that happiness is dynamic and it’s not a static state. It’s about living, learning and growing, and rolling with the punches. I also think it’s important to think of happiness as a skill. Drive from happiness. For durable happiness, lead your happiness from the inside out. Most importantly – enjoy the process.
Thursday, October 18, 2012
Everything you want should be yours
Everything you want should be yours: the type of work you want; the relationships you need; the social, mental, and aesthetic stimulation that will make you happy and fulfilled; the money you require for the lifestyle that is appropriate to you; and any requirement that you may (or may not) have for achievement or service to others. If you don’t aim for it all, you’ll never get it all. To aim for it requires that you know what you want ~ Richard Koch
Wednesday, October 17, 2012
No Limits
“The sky has never been the limit. We are our own limits. It’s then about breaking our personal limits and outgrowing ourselves to live our best lives.”
Tuesday, October 16, 2012
Halloween decor - more treat than trick
There are many directions you can go with a decoration theme. Certainly there are the colors of black and orange that can be integrated into the decor and the use of pumpkins or candles, which still scream Halloween but can be displayed elegantly.
Gary LaVasser, academic director in Set & Exhibit Design at The Art Institute of California - Hollywood, a campus of Argosy University, says that while everyone thinks of orange and black consider the combination of dark red and black. At Halloween, any time black is used it represents scariness and the dark red can be symbolic of blood. “For a more sophisticated look, combine dark red arrangements of roses, cover them in black hat veiling so that you see the roses through the veil and tie them together with black satin ribbon,” he suggests. “If you want to go a little further, place the arrangement on an inexpensive black placemat and drip dark red nail polish from a few rose petals onto the placemat. It will look like the roses are bleeding.”
LaVasser also has these tips for alternative but sophisticated Halloween decor:
* Use vintage Halloween toys from the 1930s, 40s or 50s as part of the design. If they are worn they have more character. Combine them with garlands of silk fall leaves available at most craft stores, tree branches or wheat and place on mantels or dining tables.
* Paint objects black that normally are not this color. For example, jack-o-lanterns are orange so spray them black for a twist on a familiar item. Also consider painting real flowers black. To make objects more interesting, select different black textures such as using matte, glitter, satin, gloss or metallic paints.
* The colors of fall are rich earth tones and these colors also associate with Halloween. Add a little “punch” by using a deep purple color. It can be an interesting contrast to oranges and gold tones. Also consider using metallic gold, copper and pewter colors. You can paint leaves or pumpkins with these shades as well.
LaVasser adds that one can look for inspiration among different cultures and how they celebrate certain holidays or Halloween. A Latino tradition is Day of the Dead, observed on November 1st and 2nd, which celebrates family and friends who have passed. “Day of the Dead decor includes folk art, candles, colorful flowers and bright ribbons together with skeletons,” says LaVasser. “This theme offers great options for Halloween.”
Time Is Limited
Speech is Silver and Silence is Gold
It's not what you say, but the way that you say it. You may be involved in all kinds of talks and have to react in the right way. Even if you feel like speaking the truth or if your honest opinion is asked for, choose your words carefully. Your thoughts could be so brutally honest and caustic that they might hurt others. Sometimes speech is silver, and silence is gold.
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