Life

How You Can Be More Confident

Photo by Bryan Minear on Unsplash

Photo by Bryan Minear on Unsplash

“Confidence comes not from always being right but from not fearing to be wrong.” – Peter T. McIntyre

 

I suffered from a lack of self-esteem and little confidence when I was an adolescent. The feeling of loss and not being good enough, or smart enough to get things done and fearful of trying anything new lasted through my teens and throughout the early part of my adult life. It wasn’t that I was brought up deprived of love or lacking a comfortable environment, for my parents loved me dearly and I never knew hunger or felt diminished by our standard of living. I did, however, take notice of the confidence my peers at school and wanted desperately to be so confidant myself. Thus, my journey of building my self-confidence began.

Maybe you can relate. Maybe you can benefit from some of the tips that helped me become more confident.

Reward yourself for little victories.

I didn’t have much to start with, especially after my dad died when I was 13. I was utterly bereft, couldn’t even cry, tossed and turned every night and had horrible nightmares for years. At the core of my sadness was the mistaken belief that I had somehow caused my father to die. Nothing even close to that was true, as he died from a massive myocardial infarction and was dead in minutes, yet my teen brain and devastated heart didn’t process reality.

Being numb to life, I went to school and pushed myself to do my homework, knowing that my dad would want me to continue getting good grades. I did love learning, so pursuing my studies seemed like a way I could honor my father and do something valuable for me. Like he did when I came home with top grades, my mother praised my efforts. I incorporated that habit and began to give myself small rewards for these victories. For example, if I exceeded my previous grades by getting more A’s than B’s, I allowed myself more fiction books to read in the coming month. Maybe I wore a brightly-colored ribbon in my hair braids that week, or took pleasure watching a Sunday movie with my mom so we could both be together and begin to heal.

Years later, even though I am long past having to deal with no self-confidence, I still find it worthwhile to reward myself for the little wins. For one thing, it feels good to do so. For another, it’s a healthy behavior that can help reduce everyday stress and tension. Besides, every little win boosts your self-confidence – even if you have plenty – during particularly challenging or stressful times. Everybody can use a little help in such instances.

Do more of what you’re good at – and what you enjoy doing.

We all have certain responsibilities and obligations that necessitate us doing things we’d much rather not do, or that we’d like to get through quickly, so we can get on to doing something else. If it’s a job that isn’t very rewarding, involving or exciting, such everyday drudgery can exact a toll on your self-confidence. Even if you’re a top-notch bookkeeper or budget analyst – as I was at one point in my corporate career – it may not be your avocation. Furthermore, perhaps your talents lie elsewhere. For my part, I was always a writer. I yearned to be able to do that in my career. Eventually, I did. Of course, there were the inevitable setbacks (call them downsizing, budget cutting and layoffs) when I had to return to financial duties, but those didn’t last forever. I was able to return to the kind of work I loved: writing.

Now that I’ve left corporate life and have my own business freelancing, I do what I’m good at and thoroughly enjoy. This doesn’t mean my work isn’t work, for it is. It’s not always easy and certainly not quick. Yet, the time doesn’t matter when you do what you love. It’s also a tremendous self-confidence booster. I highly recommend it.

If you can’t do what you’re good at and enjoy in your job, find a way to indulge your talents and dreams in your free time. Take up a hobby where you can exercise your gifts, meet others and share companionship doing something the community enjoys. Find your passion and make it part of your life.

Learning from your mistakes makes you stronger and more self-confidant.

You’re not always going to be right, yet you cannot fear making a mistake. If you do, it will eat away at your confidence. You’ll always wonder if there’s another mistake around the corner ready to set you back. That’s no way to live. Furthermore, when you fear making an error, you’re less likely to give your full effort to whatever task or activity you’re doing. In a way, it’s like being open to vulnerability when you’re putting yourself out there in a relationship. Sure, it may feel a little uncomfortable, even risky, yet that’s the only way to truly experience life. If you stumble, making a mistake, figure out what happened and why. When you learn from what you did and determine how to avoid that mistake the next time, you’re stocking your emotional recovery toolkit with useful information that helps increase your confidence that you have what it takes to get the job done.

In addition, when you make a mistake and own up to it, if you have good supervisors, they’ll recognize the value of an employee who has the courage to do so and the sense to learn from their mistake. In this case, everyone wins. If your bosses don’t like mistakes and ding you for making them, maybe you can work on finding work elsewhere somewhere down the line. I know that sounds hard to do, but it happened to me and I did put together a plan to find new employment – more suitable employment – and eventually was successful. Another self-confidence booster – and it works. If I can do it, you can too.

Get help from therapy.

If you’re seriously lacking in self-confidence, have low self-esteem – and particularly if you experience prolonged sadness, grief, depression or anxiety, get professional assistance in the form of counseling or psychiatric therapy. How do I know this works? While I wasn’t clinically depressed, after years of feeling I was performing at less than my full potential, and making some decidedly wrong behavioral choices to cope, I sought counseling and benefitted immensely from it. Note that this was years before getting therapy was considered socially acceptable and was something you hid from friends, family and everyone else. Today, actually for quite a few years, it’s considered healthy to seek counseling when you have emotional and/or compulsive, dependent or addictive behaviors that are wreaking havoc on your life.

Therapy can give you a significant boost of self-confidence when you stick with it and truly make the kind of lifestyle changes that add value, bring you to a fuller realization of your life’s purpose and help you pursue your hopes and dreams.

 

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This article was originally published on Psych Central.

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Best Way to Effect Change

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10 Dangers of Always Making Safe Choices

Photo by Elena Prokofyeva on Unsplash

Photo by Elena Prokofyeva on Unsplash

“I don’t want an uneventful and safe life. I prefer an adventurous one.” – Isabel Allende

 

Every day you make choices. Some you make without thinking, part of a routine you’ve become accustomed to. Others you think about for a long time before deciding – if you do – to act. What most of us don’t realize, however, is that the time for making choices is not infinite. You can procrastinate too long in making a decision and the opposite of that, acting too quickly and always going for the safe choice isn’t wise either.

What are some dangers of always making safe choices? You might be surprised. Yet there are proactive steps you can take to modify your decision-making approach, so you avoid these dangers and enjoy the rewards from taking calculated risks.

1.    Life lacks excitement.

A boring life may be safe, yet who wants to live bored all the time? That’s the trouble with safe choices – you’re not likely to get into trouble, yet you’re not likely to find yourself excited about too much either. Think of excitement as a vitamin you need for health and well-being. Life is all about opportunities to sample myriad experiences. Adjust your mindset to welcome the slightly less safe choice with more potential to add excitement to your life.

2.    Growth may stall.

When you stick with what you know, what you’re familiar with and comfortable doing, you may never challenge yourself to add more skills or increase your knowledge base. That can be detrimental to future growth, not to mention current satisfaction with life. It’s tough to venture outside your familiar routine, yet you can take incremental steps to encourage positive growth with some calculated choices.

3.    Fear prevents discovery.

If you’d like to make a bold choice, yet you’re afraid of what you may encounter, you’ll stymie discovery. This is just as bad as stalling growth and usually accompanies always making safe choices. Perhaps you can take a reasonable risk to overcome fear and help broaden your world-view, enhance your experiences, see or try something new. Nothing ventured, nothing gained.

4.    It’s difficult to meet new people.

Still seeing the same people, the ones you always know will be the same no matter what? There’s nothing wrong with lasting friendships, yet there comes a time when you must move beyond childhood friends or broaden your sphere of friends to add new ones who share your changing interests, attitudes, values or are in a career or vocation you aspire to. Join different types of groups, from those pertaining to hobbies and recreational activities, to travel, educational, sports and other desirable pursuits.

5.    Intimate relationships may suffer.

No doubt you know some individuals whose partners or spouses left them for someone more exciting, a companion who knew how to keep their interest and was brimming with life, active, happy and engaged in proactive pursuits. Who wouldn’t want to be with such a vibrant personality? When your daily life and interaction with the man or woman closest to you is just so-so, expect some turbulence ahead. Besides, life consists of change, some good, some heartbreaking, some in-between. Wouldn’t you want to share your deepest experiences with your loved one in a forthright and loving manner? This, however, requires that you step off the safe choice path and embark on a bit of a risk-taking journey. Most importantly, you must be willing to be vulnerable for true emotional intimacy. That’s a scary choice, yet one worth making.

6.    Potential goes unrealized.

How can you ever reach your true potential if you stay in the same course you’ve always taken? Not only do you forego the many opportunities that come your way because you won’t allow yourself to entertain them or don’t see them in the first place, you also have no idea just what you can become or how good your skills and talents are. Instead of wasting your potential, create your ideal scenario, what your life would look like if you achieved everything you ever wanted and more. This isn’t the end of striving to achieve your potential, just the beginning.

7.    Happiness remains an elusive goal.

If you remain stunted, lacking excitement, fearful of what you may discover by making bolder choices, still sticking with a safe daily routine, you may find that you’re always somewhat less happy than you’d like to be. This may be because happiness involves energy, involvement, challenging yourself and working to achieve desirable goals. Think of something you’d like to be successful at. Then, craft a plan and a strategy to achieve it. Start small, keeping in mind that success builds upon success. There’s plenty of time to get more creative after you’ve embarked on a path of smart and motivating choices in your decision-making.

8.    You’re never the go-to expert, only the go-along guy.

The employee who always takes the safe route, never going beyond what’s acceptable, customary and familiar, will never be a leader. Others will gravitate toward the individual who dares to be bold, who is engaging, or who is smart enough to recognize that what’s needed are new ideas with a likelihood to succeed. To counter a tendency to be middle-of-the-road in your work decision-making, try stepping a little outside your normal safe course of action. You won’t know how much of a difference it will make until you try.

9.    Nothing motivates you.

Like boredom, lack of motivation is a quick way to smother joy of life. Doing the same safe thing every day starts to look like a lifelong pattern. No wonder it’s difficult to get motivated to do anything, especially anything new. Remembering how jazzed you felt when you enthusiastically went after something you really wanted? Recapture that feeling and apply it to some new task or pursuit today. Positive motivation can be powerfully rewarding as a stepping-stone to success.

10. Success seems unattainable.

Speaking of success, if it always seems just out of reach, could the reason be that you’re always taking the safe route, making choices destined to create no waves – or cause any excitement? To succeed in anything, you must be willing to entertain risks – calculated ones, that is – to do the hard work despite minor or major setbacks, and to keep on even when you’d rather quit. The results will be worth the emotional journey you may experience in the process. For, as Socrates reportedly said, “The unexamined life is not worth living.”

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This article was originally published on Psych Central.

Related Posts:

Why It’s Good That You’re Not Perfect

How to Keep Frustration From Blocking Your Goals

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10 Ways Nature Helps Your Well-Being

10 Ways Stress Harms You

Best Way to Effect Change

15 Ways to Increase Your Happiness

10 Tips on Reaching Your Life Goals

How to Tap Into Your Capabilities

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more. I also invite you to like me on Facebook, follow me on LinkedIn,  TwitterInstagram, Tumblr, Pinterest, and Google+.

 

 

Can You Sleep Too Much (or Too Little)?

Photo by Ryan Hutton on Unsplash

“Sleep is that golden chain that ties our health and our bodies together.” – Thomas Dekker

 

I used to think you could never get too much sleep. Of course, that was years ago when I was chronically sleep deprived due to working full-time, going to college at night, raising my kids as a single mom, and trying to have some sort of social life when they were with their other parent. Turns out, there’s a growing body of research that points to the negative effects of either too much or too little sleep.

Too little or too much sleep can affect metabolic health.

Concerned about an expanding waistline? Prone to getting less sleep or more than you need? There’s scientific basis for the link between too little and too much sleep and metabolic syndrome and increasing waistlines in Korean men and women aged 40-69 years in one recent study. Researchers said the study’s observational nature did not allow for cause and effect conclusions, noting that participants provided sleep duration data and estimates may reflect time in bed and not necessarily time slept. Other studies have reported that short-duration sleepers (less than 5 hours per night) are up to 45 percent more likely to be obese.

Excessive and inadequate sleep can affect memory and cognition.

Chronically sleep-deprived people, says Harvard Health Publishing,  are more likely to have high blood pressure, narrowed blood vessels, and diabetes – each of which cause less blood flow inside the brain. Since the brain requires a good flow of oxygen and sugar to work optimally, too little sleep can contribute to memory problems. Those who get too much sleep, on the other hand, aren’t off the hook memory-wise as their quality of sleep may suffer, which could add to thinking and memory problems during the day.

Excessive daytime sleepiness can be particularly troubling for older adults. Researchers found that cognitive deficits and cognitive impairment may be predicted by excessive daytime sleepiness among the elderly. Excessive sleepiness, or hypersomnolence, has two main symptoms: excessive amount of sleep, and poor quality of awakening. Hypersomnolence is the leading cause of road accidents, and is responsible for increased risk of mortality related to neurodegenerative diseases.

If you’re an early riser, you may be less prone to depression.

Researchers are delving into pertinent data showing that middle-aged to older women who get up early may be significantly less likely to develop depression. The largest observational study to-date looks at the link between chronotype (also known as sleep-wake preference) and mood disorders. Researchers found that, even after accounting for such factors as work schedules and light exposure, chronotype, partly influenced by genetics, seems to have a mild influence on depression. The four-year study involved nearly 33,000 female nurses who were free of depression at the start of the study. Thirty-three percent self-described their sleep pattern as early-riser, 53 percent intermediate, and 10 percent evening types. After four years of follow-up, researchers found that early risers had 12-27 percent lower risk of depression than intermediate types, while late-riser types had a 6 percent higher risk of being depressed, although this was not considered statistically significant.

One study found that excessive sleep is “highly associated” with dysthymic disorder and major depressive disorder. Those researchers also found that many anxiety disorders are “associated with prolonged sleep episodes accompanied by consequences/distress.”

Better cardiovascular health is associated with early-rise behavior.

More good news for early risers is the apparent association such behavior has on better cardiovascular health. Researchers in the UK Biobank study found that those who are early to bed and early to rise are “more conscientious and are goal-getters.” They also spent less time in front of electronic devices, ate more fruit and vegetables daily than late chronotypes. Survey participants categorized as evening persons also tended to watch more television and were twice as likely to smoke tobacco than intermediate types and 45 percent more likely to smoke than adequate sleepers. Researchers noted that more study is needed to determine if sleep metrics can predict better cardiovascular health behaviors and if sleep behavior modification can enhance heart health.

If you sleep too much, you may have a sleep disorder.

For those who constantly sleep too much, sleeping longer than 8 hours a night, often napping during the day, finding it difficult to stay awake, the underlying cause may be a sleep disorder known as hypersomnia. Besides excessive sleepiness throughout the day not relieved by napping, hypersomnia sufferers may also experience anxiety, memory problems and low energy. The American Sleep Association states that more men than women have hypersomnia, with prevalence at 5 percent of the population. The ASA also reports that 50-70 million adults in the U.S. have a sleep disorder of some kind.

The most common sleep disorder is insomnia, affecting about 30 percent of the adult population with short-term insomnia, and about 10 percent suffering chronic insomnia. Other forms of sleep disorder and sleep-related breathing disorders include, narcolepsy, snoring, and central sleep. Circadian-rhythm sleep disorders include jet lag, shift work, and delayed, advanced, irregular and non-24-hour sleep-wake rhythm. Parasomnias and sleep-movement disorders round out the category of sleep disorders.

Insufficient sleep over a prolonged period can affect your mental and emotional states.

If you’re perpetually sleep-deprived, your brain is exhausted, unable to adequately perform its duties. Besides difficulty concentrating, your brain’s ability to send signals to other parts of your body may be delayed, which could prove fatal when driving, using dangerous equipment, trying to avoid life-threatening situations. Lengthy periods of sleep deprivation can result in other problems with your mental and emotional states, including hallucinations, trigger mania in those with manic depression, or amp up risks of paranoia, depression, impulsive behavior, and suicidal thoughts.

If you suffer from the effects of too much or too little sleep, help is available. Besides tips for getting better sleep, make an appointment to see a sleep professional or your general practitioner to have tests to determine the cause of excessive or insufficient sleep, as well as how to get back to getting the right amount of sleep you need nightly.

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This article was originally published on Psych Central.

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Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more. I also invite you to like me on Facebook, follow me on LinkedIn,  TwitterInstagram, Tumblr, Pinterest, and Google+.

10 Surprising Health Benefits of Mindfulness Meditation

Photo by Tim Goedhart on Unsplash

“The real meditation practice is how we live our lives from moment to moment to moment.” – Jon Kabat-Zinn

 

As someone who strives daily to be the best I can be, to be present in the moment, minimize stress and appreciate the beauty and preciousness of life, I’m always keen to learn about scientifically-proven new health benefits of mindfulness meditation.

Get better sleep.

Anyone who’s suffered the lingering mental and physical effects of a poor night’s sleep on a regular basis, as I have on numerous occasions in the past, can appreciate this all-important benefit from mindfulness meditation: better sleep. In fact, research with older adults diagnosed with sleep disturbances found that the practice resulted in significant short-term improvement in sleep quality by remediating sleep problems. Researchers noted this improvement apparently carried over to “reducing sleep-related daytime impairment that has implications for quality of life.”

Make progress toward your weight-loss goals.

If you’ve struggled with yo-yo fluctuations in weight and tried many fad diets and weight-loss crazes, it might be motivating to learn that mindfulness meditation has been shown to be a good strategy to support weight-loss goals. A clinical study involving overweight and obese women found that mindfulness intervention for stress eating, while not designed to induce total weight loss, did stabilize weight among those who were obese. Researchers also found that greater frequency of eating meals mindfully was slightly related to weight loss, noting that, “Minimally, these techniques may support weight maintenance efforts, and actual weight loss might occur for those participants who eat a high proportion of meals mindfully.”

A survey of American Psychological Association licensed psychologists by Consumer Reports found that mindfulness, along with cognitive therapy and problem-solving, are “excellent” or “good” weight loss strategies. That’s because the focus of dieters should be more on the role their emotions play in weight management, rather than solely on exercise and calorie control or eating less.

Lower your stress levels.

It’s a fast-paced society we live in, which contributes to and exacerbates everyday stress. Learning how to control or minimize the effects of stress on body and mind is important in overall health and well-being. So, it’s refreshing to know that a review of 47 clinical trials found that mindfulness meditation programs show “small improvements in stress/distress and the mental health component of health-related quality of life.” Another study found that focusing on the present through the practice of mindfulness can reduce levels of cortisol, the stress hormone.

Decrease loneliness in seniors.

Getting older has its challenges, yet relationships can be deeply satisfying and personally enriching. For many older adults, however, loneliness due to the loss of a spouse or partner can be made worse when there are concurrent medical or psychological conditions or issues to deal with. One study found that an 8-week mindfulness-based stress reduction (MBSR) program reduces loneliness and related pro-inflammatory gene expression in older adults.

Banish temporary negative feelings.

Sitting all day at a desk or computer is not good for your overall health and well-being. The often-recommended advice to get up and move is well-founded in research.  A study assessing college students’ daily waking movement-based behaviors found less momentary negative affect from movement with mindfulness in mind and suggested that incorporating mindfulness into daily movement may lead to better overall health benefits.

Improve attention.

Researchers found that brief meditation training (four days) can lead to enhanced ability to sustain attention. Other improvements from brief meditation training included working memory, executive functioning, visuo-spatial processing, reductions in anxiety and fatigue, and increased mindfulness.

Manage chronic pain.

Millions of people suffer with chronic pain, some following an accident that leaves them with a long-term debilitating medical condition, some as a result of post-traumatic stress syndrome (PTSD) after serious injury during combat deployment, others due to diagnoses with cancer. Managing chronic pain in a healthier way is the focus of much current research. Indeed, the search for and clinical trials of alternatives to medication to help patient cope with chronic pain continues to gain momentum. Mindfulness-based stress reduction (MBSR), a therapy that combines mindfulness meditation and yoga, has been found to result in significant improvements in pain, anxiety, well-being and ability to participate in daily activities.

Help prevent depression relapse.

Mindfulness-based cognitive therapy (MBCT), according to a growing body of research, may prove beneficial in preventing depression relapse. A particular strength of the mind-body technique is how it shows participants how to disengage from the kind of highly dysfunctional and deeply felt thoughts that accompany depression. A 2011 study found that MBCT is an effective intervention for depression relapse in patient with at least three prior episodes of major depressive disorder (MDD). Another study found that MBCT provided significant relapse protection for participants with a history of childhood trauma that left them with increased vulnerability for depression.

Reduce anxiety.

Feeling anxious? Researchers have found that even a single session of mindfulness meditation can result in reduced anxiety. For the study, researchers focused on the effect of a single session of mindfulness meditation on participants with high levels of anxiety but normal blood pressure. They found measurable improvements in anxiety following the single mindfulness meditation session and further anxiety reduction one week later. Researchers suggested that a single mindfulness session may help to reduce cardiovascular risk in those with moderate anxiety.

Increase brain gray matter.

Along with the well-documented benefits of mindfulness meditation, another surprising finding of the mind-body practice is that it appears to increase gray matter in the brain. A controlled longitudinal study investigated pre- and post-changes to gray matter that could be attributed to participation in MBSR. Researchers found that increases in gray matter concentration occurred in the left hippocampus, the posterior cingulate cortex, temporo-parietal junction, and cerebellum. These are the regions involved in memory and learning processes, regulation of emotion, self-referential processing and taking perspective.

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This article was originally published on Psych Central.

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How to Keep Frustration From Blocking Your Goals

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10 Ways Nature Helps Your Well-Being

10 Ways Stress Harms You

Best Way to Effect Change

15 Ways to Increase Your Happiness

10 Tips on Reaching Your Life Goals

How to Tap Into Your Capabilities

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more. I also invite you to like me on Facebook, follow me on LinkedIn,  TwitterInstagram, Tumblr, Pinterest, and Google+.

My Best Ways to Deal with Frustration

Photo by Denys Nevozhai on Unsplash

 

“Frustration, although quite painful at times, is a very positive and essential part of success.” – Bo Bennett

 

Like most people, I’ve experienced many instances of frustration. Some of them proved exceedingly trying and I found it nearly impossible to get past the episodes, replaying in my head what happened and how badly it made me feel. While I tried different methods to cope, including tipping back a few too many cocktails after a rough day at work, most were ineffective, at best. Worse, some had lingering consequences, such as a reprimand from my boss (after coming in late due to the imbibing). Over the years, however, I’ve made it a point to determine what works best for me to deal with frustration.

First, though, here’s some research frustration, how to recognize it, typical symptoms, frustration’s relationship to anger and stress and other interesting science.

Frustration often leads to recurring nightmares.

Ever wake up in the middle of a nightmare shivering in fear or with a feeling of dread and impending doom? If so, says science, there’s a likely correlation between the frustrations you’ve experienced during the day and the vivid and frightening dreams you have at night. I know that I’ve had dreams where I’m falling from a height and, luckily, wake up before I hit the ground. Dreaming of failure and being physically attacked were also part of my nightmare portfolio. As such, I found fascinating the research of the team at the University of Cardiff that waking-life psychological experiences, particularly frustration, directly tie in to the dream state in the form of nightmares. When study participants were frustrated, they reported having more frightening dreams and described those dreams in negative terms. According to the researchers, the nightmares represent the psyche attempting to process and make some sense of the experiences that were psychologically distressing while awake.

Frustrated people tend to smile more when they’re experiencing frustration.

This finding by researchers at the Massachusetts Institute of Technology caught me off guard. I thought people who smiled a lot were generally optimistic and cheerful. Indeed, smiling is typically a characteristic of someone who’s happy. Yet, as careful analysis of smiles shows, not all smiles are indicative of the emotion of happiness. There’s the fake smile, the polite smile, the nervous smile, and so on. According to the MIT researchers, most people don’t believe they smile a lot when they’re frustrated, yet they do, as proven by facial scans in the study. To prove their hypothesis, the researchers had study participants complete two types of task, one designed to frustrate and one not, and scanned their faces after they completed the task and hit the submit button (which deleted the frustrating task but accepted the control task). While the smiles that appeared looked similar, the frustrated smiles disappeared quickly compared to the genuine smiles. Frustration is a fundamental human experience, so it will be interesting to see where this research leads.

Men and women express anger and frustration differently.

In terms of biology, there’s no denying differences between men and women. As it turns out, findings from researchers at Southwest Missouri State University reveal there are even some differences in how the two sexes tend to show they’re angry or frustrated. Both feel anger and frustration, yet men tend to accept and embrace the emotions, using them to their advantage. Women, on the other hand, view anger and frustration as counter-productive. In the study, men felt ineffective when told to hold their emotions in, while women did not feel constricted when asked to do so. Similarly, researchers found a correlation between men being assertive and expressing anger outwardly, but not in women. Furthermore, women viewed their anger negatively, generally calling it frustration, while still using that anger to help bring about change. Due to social expectations, women tend to camouflage their anger and frustration, yet find alternative routes to get results they want.

Frustration stems from stress.

What causes the buildup of physiological and psychological response that results in emotions such as anxiety, overwork, despair, distress, frustration and more? According to the literature, the medical term for the origin of much emotional buildup, which often has physical components as well, is stress. Repeated stress that is not effectively dealt with can cause serious physical consequences. Like a machine that eventually wears down, continual stressors on the body’s activation of the nervous system (chronic stress) results in release of the stress hormones of cortisol and epinephrine and precipitates problems with the heart and other vital organs, along with the potential development of mental health issues.

To better handle frustration and stress, change your perception.

An article in Harvard Business Review discussed the concept of resilience and how everyday stressors and frustration can be more effectively dealt with by reframing perception. In short, change how you perceive frustration and stress. Authors cited two studies, one by researchers at the University of Buffalo that day-to-day stressors help people cultivate necessary skills to tackle difficult future situations, and anther by Harvard University researchers who found that participants told physiological signs of stress helped them better cope with it then viewed stress as helpful. The key takeaway here is to modify the perception of stress and frustration to promote the development of resilience, the ability to handle whatever comes your way in the most effective manner.

TIPS TO COPE WITH FRUSTRATION

Now, as to how I’ve learned to deal with frustration – and what works well for me, here are a few general tips:

  • Take some deep breaths. This will allow you to calm your pent-up emotions and restore a sense of calm. Likely, the frustration you’ve felt has caused you to hold your breath or breathe shallowly. In either case, your body is oxygen-depleted and it’s hard to think clearly. Deep breathing can help slow heartbeat and lower blood pressure, diminishing the negative effects of the stressful emotion.
  • Figure out the source of the frustration. Now that you’re thinking more clearly, use this clarity to focus on what may be the probable cause that you’re experiencing frustration. Without being caught up in the immediate effects of the frustration, you’ll be more prone to identify the source, so you can devise constructive ways to deal with it.
  • Remind yourself that this will pass. Frustration shouldn’t be an ongoing experience. Like the weather, it’s bound to change. By recognizing that emotions are generally fleeting, you rob them of their power and hold on you. Envision yourself in a happier state and recall that things that frustrated you in the past generally didn’t last long. You found ways to get past it, or the experiences causing the frustration weren’t consequential enough to have lasting effect.
  • Work on something else. Distraction is a great method to get past a roadblock. It works in problem-solving, getting past anger and other emotions – including frustration. If you’re stuck in a sour mood due to something frustrating, go out and dig in the garden, pound some nails in wood, demolish cardboard boxes to put in the recycle bin. Involve yourself in a task requiring close concentration. These techniques get your mind off what’s frustrating you.
  • Do something pleasant. Instead of beating yourself up mentally over your frustrating day, do something enjoyable. Take a soaking bath. Read a book. Watch a comedy. Go for coffee with friends. Indulge yourself a little yet be sensible in your choice. Hobbies are also effective for helping dispel frustration.

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This article was originally published on Psych Central.

Related Posts:

Why It’s Good That You’re Not Perfect

How to Keep Frustration From Blocking Your Goals

How to Manage Your Anger

How to Overcome Laziness and Get Things Done

10 Ways Nature Helps Your Well-Being

10 Ways Stress Harms You

Best Way to Effect Change

15 Ways to Increase Your Happiness

10 Tips on Reaching Your Life Goals

How to Tap Into Your Capabilities

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How Do You Figure Out Your Life’s Purpose?

“Learn to get in touch with the silence within yourself, and know that everything in life has purpose. There are no mistakes, no coincidences, all events are blessings given to us to learn from them.” – Elisabeth Kubler-Ross

 

Someone asked me the other day how I figured out my purpose in life. It’s a question I don’t often think about, yet it is a good one. For one thing, when I was in my early 30s with two children to raise on my own, I struggled with life’s purpose. Indeed, everything that could go wrong in my life seemed like it did go wrong. Much of the damage was due to my own choices, although I seemed either unaware or incapable of recognizing my part in the outcomes at the time. Fortunately, through intensive psychotherapy and creating and developing a strong support network, I was able to build self-esteem, gradually add self-confidence, belief in myself, learn to make better decisions, and, yes, figure out my life’s purpose.

What is my life’s purpose, you might ask? I think the simplest answer is also the most appropriate: to be the best version of myself I can be. This may seem too easy, although the statement covers all there is to know about what I value. Here, allow me to share what helped me figure out my life’s purpose, in the hope that it will provide a preliminary glimpse at what might work for others in the same quest.

Make a list of your strengths.

Everyone is good at something. Take the time to think about what you do well, what comes easily to you and you enjoy doing. If you’re really good at an activity, yet don’t particularly enjoy it, list it anyway. There may well be value in the activity that you’re not capitalizing on. Perhaps by changing your approach, when you do it, the tools and resources you use or don’t, who’s dependent on you for results and your own perception of the activity’s importance in your life can turn this strength into a clear option to help you navigate toward what is meaningful in your life. In other words, help you find your life’s purpose.

By way of personal example, I have always been a good writer. I haven’t however, always made use of my talent in ways that could benefit my career, personal life or happiness. Indeed, I almost gave writing the heave-ho to pursue a career more lofty, prestigious, stable and extremely well-paid. I took the LSAT in the hopes of getting accepted to law school. Even though I did well enough, I quickly learned that the field was not for me. I found it tedious, hard work, not creative at all and not worth the expense and time. Instead, I returned to writing, taking night school college courses that gave me the opportunity in various formats (term papers, homework, writing scripts, commercials, crafting business plans, and so on) to grow and nurture my skill.

Find a mentor.

Starting off in a field or endeavor you think may hold promise for your life’s purpose can be intimidating, confusing and scary. You don’t know a lot at first, and you need allies to help guide you as you make choices. A mentor is excellent for this. Should you concentrate on this area or opt for a more diverse approach? Do you need additional education or a period of internship or practice? Who are the best role models, people you look up to whose success, demeanor and well-roundedness you hope to emulate? If possible, single out a few men and women who fit the role of a mentor and ask if they’d be willing to assist you in this manner. It may be someone where you already work, or a professor or instructor in a class or activity you find enticing, enjoyable and with potential. It could be a close friend, acquaintance, family member or loved one, although it’s more likely to be someone outside your immediate social circles. A mentor can help you steer clear of time-wasting projects and point out where you may get more favorable return for your efforts. Listening to his or her stories about how they got where they are today and what drives them to pursue their purpose in life may inspire you to chart your own course.

I was fortunate to encounter several mentors in my career. Two were naturals: I worked for them. One was a college professor, a man who served as my master’s advisor. Another was a psychotherapist who helped me navigate emotional turmoil to zero in on my core beliefs and solidify my feelings of self-worth. In fact, there were others who served in less official mentorship roles throughout my life to date. I am grateful for their commitment and ability to motivate and guide me to make my own successful life choices.

Learn to see the positive in every situation.

It might be difficult to get past certain negatives in a given situation, yet the process of figuring out your life’s purpose depends on your ability to see past roadblocks, seemingly insurmountable challenges, lack of support, medical conditions, financial hurdles and more. What may be a stretch to find the plus in such circumstances is going to be one of your best strategies to make progress toward finding your purpose in life. Indeed, have you ever known someone who seemingly had one failure or disappointment after another, yet somehow managed to always maintain an upbeat, optimistic view on life? Did he or she appear happy in a genuine way, regardless of circumstance? If you were to ask this person whether they knew their purpose in life, chances are they’d answer in the affirmative. Positive thinking encourages positive action, motivates desire to make necessary changes and pursue them to completion.

I know this works, because it worked for me. Once I stopped seeing everything as failure waiting to happen and overcame the belief that I deserved to fail because I was inherently bad, my life began to change. No, it didn’t happen overnight. I had many little successes and unfortunate experiences along the way. What did happen, and I began to notice it (with the help of my therapist, mentor(s), close friends, loved ones and family members) more often, was that my outlook became decidedly positive. People started asking me for advice and to give my opinion. I was regarded as a kind of expert on various topics. Imagine what a boost to my self-confidence that was. Once you adopt positivity, you can find work-arounds for every problem, or find someone to help you discover and implement a workable solution. This is effective for everyday challenges as well as making headway toward your life’s purpose.

Pay attention to the signs.

Getting caught up in an activity, project, pursuit or endeavor may blind you to helpful signs along the way. For example, you may be so focused on making sure you craft a department budget that comes in on time and under budget in every category that you fail to find creative ways to fund an activity that’s deemed high-priority. Maybe you’re recognized as the best in your class and others ask for your help, yet you’re so enamored of your newfound celebrity status that you allow your ego to get in the way. When you ignore others to pat yourself on the back, you’re chipping away at your integrity and doing yourself no good in being generous of self. You’ll know the signs when you see them – if others don’t point them out to you.

In the case of my writing, I was fortunate to win several writing contests at UCLA, first in professional program of screenwriting and then in the MFA screenwriting program. I loved every minute of class, all the assignments, getting together with other writers, talking about and sharing the craft. The awards and recognition were terrific morale boosters, yet they were also the most prominent signs that I was pursuing my life’s purpose. Find your signs and pay attention to what they’re telling you.

If it feels good and time flies when you’re doing it, you’re on the right track.

I could spend days writing about how to discover your life’s purpose, but this is probably a good start. Getting to the crux of the matter, I’ll offer this. If what you do makes you feel good, productive, alive, refreshed and satisfied, let alone happy, and time goes by unnoticed, it’s another of those signs to pay attention to. It’s highly likely you’re on the right track to living your life’s purpose, one day at a time.

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This article was originally published on Psych Central.

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How to Tap Into Your Capabilities

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more. I also invite you to like me on Facebook, follow me on LinkedIn,  TwitterInstagram, Tumblr, Pinterest, and Google+.

 

10 Good and 10 Bad Things About Procrastination

Photo by Aron on Unsplash

“Don’t put off until tomorrow what you can do today.” – Benjamin Franklin

“There’s nothing to match curling up with a good book when there’s a repair job to be done around the house.” – Joe Ryan

 

Everyone procrastinates. Some, in fact, are proficient at it. While I used to count myself in that category, I’ve made a conscious effort to change my ways in recent years and I must say I’ve been quite successful in the endeavor. Still, the urge to put off what must be done occasionally plagues me. So, I found the research on what’s good and what’s bad about procrastination so fascinating I just had to share it. Here, then, are 10 good and 10 bad points to ponder about procrastination.

10 GOOD THINGS ABOUT PROCRASTINATION

While much of the literature about procrastination – and public consensus – is that the habit is bad, there are some studies and research pointing out the opposite.

  • Procrastination helps you learn to manage delay.

The ancient Greeks knew a thing or two about living the good life. In fact, Greek philosophers highly valued procrastination, as much as stating that it is good to learn to manage delay. Of course, there’s a significant difference between active and passive procrastination, where the former can be considered good and the latter – just sitting around doing nothing, for example – is decidedly in the category of bad. Knowing when to act, even though that may mean delaying action, is good advice.

  • Procrastination provides time to reflect on what’s most important.

You need time to think about what matters most in life. Not in the sense that you’re contemplating weighty philosophical issues, simply what’s most important to you. By taking your time to think through some things – or think of nothing at all so that your mind can clear, you’ll discover the kernels of importance that reside in your mind and heart. Then, you can act accordingly.

  • Much better decisions may result from procrastination.

Rushing in to deal with this or that task, project or item on your list of things to do doesn’t necessarily mean they’ll be done well or provide any meaningful satisfaction for their completion. You might also find yourself accepting projects and tasks that aren’t right for you, that you’re ill-equipped to handle, shouldn’t do because they’re someone else’s responsibility, or it’s simply not the right time to get started on them. Just because something is on a list is not always a green light to work on them. By procrastinating, your decision may be better informed as a result.

  • Prioritization may be the offshoot of procrastination.

If you’re putting off things, procrastination could help you jumpstart prioritizing. This is helpful to get rid of unnecessary tasks, things you might have begun that weren’t worth your time, at least now.

  • Cooler heads prevail when you procrastinate saying you’re sorry.

While you might feel pressure to apologize when you’ve wronged another and anxious to get it over with, if you push yourself to do it immediately, who knows what might come out of your mouth? This is a case where allowing yourself time to think carefully about what and how (and perhaps where and when) you’ll issue the apology will result in a better, sincerer apology. Even if it’s taking an hour or so and breathing in and out deeply, you’ll be in a calmer state of mind and your tone of voice and body language will be more relaxed.

  • You can get other things done on your to-do list when you engage in active procrastination.

Sure, there might be some doozies on your to-do list, tasks or projects that are complex, complicated, time-consuming or just difficult, onerous and not something you want to dive into. You know you’ll have to deal with them eventually but tending to the half dozen or so small items on your list allows you to get a lot done, be more productive and feel a sense of accomplishment. This might be all you need to then tackle that big one you’ve been putting off.

  • Procrastination allows your mind to process.

Even when you’re not consciously thinking about what’s on your do-to list, your subconscious is. This may lead to an innovative or creative solution to the issue, task, project, errand or chore you’ve put off doing.

  • Active procrastination offers health benefits.

Research by Chu and Choi in 2005 found that active procrastinators were not paralyzed by worry. They also had lower stress levels, exhibited less avoidant tendencies, and had healthier self-efficacy.

  • Your most creative ideas may come through procrastination.

There is a school of thought that the first ideas or solutions to problems aren’t the best ones. Those are often the result of deliberating for a time to sort through different options and arrive at the most appropriate. Call this dwell time or mind-wandering or an example of the creative process. If it works, use it – sparingly. Some things can’t wait while you procrastinate.

  • Procrastination is normal.

Instead of agonizing that you’re guilty of a bad habit by your procrastination, embrace the realization that procrastination is normal. If it doesn’t get out of hand or become chronic, you shouldn’t have a problem.

 

10 BAD THINGS ABOUT PROCRASTINATION

The list of what’s not so good about procrastination includes some well-known (and likely quite familiar) observations that each have some measure of truth.

  • Procrastination can lead to poor academic performance.

While this may seem like a no-brainer, a study by Case Western Reserve University determined that college students who procrastinated experienced higher levels of stress, increased episodes of illness, and poorer grades by semester’s end.

  • Higher levels of stress associated with procrastination may be linked to poor self-compassion.

Research by Sirois published in Self & Identity suggested that lower levels of self-compassion could explain some stress levels procrastinators experienced and observed that targeted interventions to promote self-compassion could be beneficial for those individuals.

  • Procrastination promotes negative feelings.

A study by Pychyl et al. reported in Personality & Individual Differences examined the phenomenon of negative feelings arising from procrastination by students. Negative affect resulted from the first instance of procrastination before an exam, yet self-forgiveness tended to reduce procrastination and negative effect on a subsequent exam.

  • Procrastination may have a genetic component.

Are you destined to be a procrastinator because of your genetic makeup? Several studies debate this origin of procrastination, or at least whether genetics is causative. A study by Gustavson et al. published in the journal from the Association for Psychological Science found confirmation for their postulation that procrastination is a by-product of impulsivity. Not only is procrastination heritable, both share a great deal of genetic variation, and an important aspect of this shared variability is goal-management. Even though you may be predisposed to procrastinate, however, doesn’t mean you can’t do something about it.

  • Procrastination is self-defeating behavior.

While the debate goes on over the good versus bad points about procrastination, some scientists say that procrastinating conflates positive behaviors such as pondering and prioritizing. Furthermore, procrastination for any number of seemingly good reasons leads to the self-defeating habit of genuine procrastination, which is the absence of making progress.

Some say that procrastinating helps motivate them to do their best work under pressure. While that may be true for some small number of people, it isn’t the general outcome. Crashing to accomplish that oh-so-important project or school paper or business presentation at the last minute will probably not be your best work. Self-talk to the contrary is just an excuse.

  • With procrastination, you get things done, but they’re the wrong things.

Shoving the important task to the bottom of the list and focusing on several easy and quick-to-do ones you could do any time gives you the false reassurance that you’re accomplishing a lot. Granted, this example of procrastination allows you to get things done, yet they’re the wrong things – or are out of priority.

  • You add to the workload of others when you procrastinate.

No one likes having work dumped on them that another employee fails to do. That creates resentment, adds to the dumped-on employees’ workload and sets the stage for feelings of anxiety and piled-on resentment.

  • Procrastinators may be paralyzed by fear of making a mistake, a loss of self-worth.

People aren’t inherently lazy when they engage in procrastination. Just ask them. They’ll come up with a dozen distinct reasons for their delay to act. At the heart of the problem of procrastination, at least for some individuals, may be a paralyzing fear of making a mistake and thus suffering a loss of self-worth.

  • The end-product of chronic procrastination may be mental health issues.

A longitudinal study of the costs and benefits of procrastination, performance and stress found that procrastination is a self-defeating behavior pattern characterized by short-term benefits and long-term costs, including an increase in mental health issues such as depression, anxiety, and low self-esteem.

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This article was originally published on Psych Central.

Related Posts:

How to Overcome Laziness and Get Things Done

10 Ways Nature Helps Your Well-Being

10 Ways Stress Harms You

Best Way to Effect Change

15 Ways to Increase Your Happiness

10 Tips on Reaching Your Life Goals

How to Tap Into Your Capabilities

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more. I also invite you to like me on Facebook, follow me on LinkedIn,  TwitterInstagram, Tumblr, Pinterest, and Google+.

How to Overcome Laziness and Get Things Done

Photo by Colin Watts on Unsplash

 

“Laziness may appear attractive, but work gives satisfaction.”Anne Frank

 

Does your to-do list today fill you with the desire to chuck it all and chill out somewhere? Maybe you’ve gotten so jammed up that your schedule simply has no breathing room, no time for you to do anything you want because you’re overcommitted, unable to say no, or way behind on projects, tasks and chores already. You might, indeed, feel downright lazy. This laziness doesn’t mean you aren’t responsible or that you lack skills and abilities. Rather, it may mean that you need to do a little prioritizing, let some things go and learn how to get what matters done.

Do a needs-based analysis of your workload.

How much of what you’ve allocated to do today – or that others put on your schedule – is an absolute must? Is it a task or project you could delay for a time and focus on something else that’s more pressing, that has an urgent deadline, or you’re pressured to get done? Not everything you’ve penciled in on today’s list must be completed today. Some items can wait. The key is to carefully analyze everything to determine what’s necessary and what’s not. This isn’t an idle exercise. It’s an essential part of organization and crucial to getting things done.

Give every task a number.

After you’ve examined every item on your list, some stand out as more pressing than others. These are the ones to prioritize. Go through the list again and assign every task a number, with 1 being the most important to get done, and 10 and beyond less time-sensitive. Hopefully, your list doesn’t go much past 10, since that’s a clear sign you’re overcommitted.

Have a work list and a personal list.

One way to avoid getting lost in numerous tasks in one list is to carve out two lists: a work list and a personal one. What’s important here is to draw the line at the end of the work day and don’t allow work to cross over into your personal time. When work intrudes on home, family and relationships, or vice-versa, there’s bound to be unnecessary conflict. You’ll also get little accomplished as you waver between tending to one area of responsibility at the expense of the other. Clear work-home boundaries help a great deal.

Take a break – literally.

Feel your chest getting tight? A bad headache coming on? Jitters or queasiness? These may be signs of stress from internal and external pressures to perform, be the top achiever, nail the contract, settle the dispute, or find the optimal solution to a problem. The best way to relieve stress in this instance is to do a hard stop and get some fresh air. This is a literal recommendation, as being outside in nature is well documented to reduce stress and increase a sense of overall health and well-being. After your break – and it needn’t be much more than 15 minutes to a half-hour – you’ll return to your responsibilities feeling refreshed and more motivated to tackle what must be done. You may even find you’ve come up with an ingenious solution or idea.

See the end game.

Sometimes you can’t envision what your efforts contribute to the desired outcome. This may or may not be your own goal. You may be so tied up in minutiae of details that a successful result is not easy to see. Here is where it helps to step back and separate the individual pieces of the project or task and put them into perspective with the ultimate goal in mind. When you can better see how everything links together, it can serve as impetus to get moving again. While it’s better to focus on the positive aspects of your part well done, it can also be motivating to recognize what might happen if you fail to deliver on your responsibilities. In any event, seeing the end game can be a powerful tool to overcome laziness.

Ask for help.

Suffering with a piled-on workload or shouldering more-than-your-fair-share of responsibilities is enough to make anyone stall in enthusiasm. No wonder you feel lazy. One of the most effective ways to pare down a heavy workload is to ask for help when you need it. Be sparing in how and when you request assistance, though, as you don’t want to appear as whining, incompetent, shirking your duties, or lazy. Also, be sure you reciprocate by helping others when they ask, if you’re able to do so. Once you’ve asked for and received help, your mountain of assignments or tasks won’t seem such a hurdle. There’s a lot to be said for cooperative spirit in getting things done.

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This article was originally published on Psych Central.

Related Posts:

10 Ways Nature Helps Your Well-Being

10 Ways Stress Harms You

Best Way to Effect Change

15 Ways to Increase Your Happiness

10 Tips on Reaching Your Life Goals

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6 Ways to Go With the Flow and Stay in the Moment

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“Just be unattached as a child at play.” – Gangaji

 

How would it be to let go of all your concerns and fully participate in the moment? More specifically, how would you like to feel the joy of playtime, the rush of doing something wonderfully fun, discovering something new, or pushing yourself to explore unknown territory?

Researchers will tell you – and parents as well – that children instinctively know how to do this. Yet all is not lost if such a natural gift is a distant memory. As adults, while we may have forgotten how, we can rekindle the ability to shake off troubles and concentrate fully on the present moment.

In short, we can relearn how to go with the moment.

Naturally, there are times when such spontaneity is not appropriate, including when the boss is clamoring for a report and you’re nowhere near finished, or you’ve just received bad news that demands immediate action. You should not be unattached at such times.

Still, you can be in the moment, dedicated, zeroed in on what matters, adhering to a constancy of effort and making sure to accommodate deadlines.

But, getting back to having fun, being unattached as a child at play and going with the moment, here are a few suggestions on how to recapture the wonder that children naturally express.

Turn off the self-censor button.

That’s right. Start by telling yourself to stop saying no or chiding yourself that you simply can’t do something, for whatever reason. Chances are, that negative self-talk and self-criticism included the notion that it’s not adult-like or you don’t have time for this or it’s just too silly. Instead, resolve to be open to the experience.

Let go of the past.

Intrusive thoughts and memories of unpleasantness, failure, pain, loss, loneliness and disappointment may rise to the surface. This flood of negativity will deter you from being fully present and enjoying the moment. You must let go of past hurts, including the burden such memories hold over you. This does not mean that you forget the past, for when you experienced things in that moment, it contributed to who you are today. There are also good memories from the past that are worth cherishing. What’s important to remember is that there’s no reason to cling to bad memories, for the past cannot help you rewrite history. Nor can it change the future. What can, however, bring about fundamental change is going with the moment. To get started doing that, you must release the past.

Give yourself permission to feel whatever you feel in the moment.

This might be joy or delight or curiosity. It could entail a bit of trepidation or uncertainty, even a bit of fear. If it’s within the realm of possibility and doesn’t put you at an inordinate amount of risk, let your emotions play out. They may lead you to take action that your previous propensity to self-censor prohibited. Look forward with excitement to what might happen next. After all, who knows what you might learn?

Acknowledge that it’s OK to play.

Remind yourself – by saying out loud, if necessary – that it’s perfectly fine and good for you to have fun, to take a break from chores and responsibilities, to do something just because you enjoy it and want to nurture that part of yourself.

Know when it’s time to stop.

Like a kid playing in the park with friends and the sunset signals time to go home, even if you’re having the time of your life, it’s important to know and abide by limits. There is an appropriate time for play and a time when you must tend to other things. By paying attention to both, the joy you feel in the moment is in no way minimized. Indeed, it’s even more satisfying. You may not remember the hours you toiled on a report, but you do remember how much fun you had working in the garden, celebrating a memorable milestone with a loved one, laughing with your friends, reading your favorite book.

When you’re in the zone, just go with it.

You know the feeling. Being in the zone is energizing, motivating and inspiring. It’s the knowledge and certainty that you can do almost anything. The possibilities that reveal themselves when you go with the moment are unlike anything you could have predetermined or imagined. That’s another benefit to learning how to go with the moment.

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This article was originally published on Psych Central.

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To automatically get my posts, sign up for my RSS feed.   

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10 Benefits of Tai Chi for Better Overall Health, Well-Being and Living Longer

 

“The reason I exercise is for the quality of life I enjoy.” – Kenneth H. Cooper

 

In the search for effective ways to experience positive outcomes in the all-important life aspects such as overall health, well-being and mortality, one of the sleeper strategies to consider involves adopting an ancient Chinese practice called tai chi. Here are some of the benefits of tai chi documented by research.

Live longer.

Tai Chi is a mind-body practice that originated in China and remains today the most common form of exercise for adults in that country. In addition to the much-researched benefits for reduced mortality from moderate-intensity exercise, such as you get from regular walking and jogging, researchers found the first evidence that tai chi also promotes longevity. The greatest benefit from tai chi was obtained from those who self-reported engaging in the practice 5-6 hours per week.

Improve muscle strength, balance and flexibility.

A systematic review of older patients with chronic conditions who engaged in regular tai chi exercise found that, in addition participants’ physiological and psychosocial benefits, the practice also appeared to promote better balance control, flexibility, strength, respiratory and cardiovascular function. Researchers noted, however, that it was difficult to state firm conclusions about the reported benefits and called for more well-defined studies to drill down to specific, verifiable results. In other research, a clinical trial of older women with osteoarthritis who completed a 12-week tai chi exercise program found participants experienced improved arthritic symptoms (less pain), balance and physical function. Researchers urged a larger-sample longitudinal study to confirm use of tai chi in arthritis exercise management.

Boost cognitive function.

Although the fact is that cognitive decline is prevalent among older adults (about 40 percent of older adults in America have some form of cognitive impairment, such as dementia and Alzheimer’s Disease), it need not be considered a foregone conclusion. Nor should getting older need be synonymous with cognitive decline. A growing body of evidence points to the benefits to older adults from practice of tai chi in the areas of global cognitive and memory functions, especially verbal working memory. A meta-analysis found agreement with the findings of numerous studies on the benefits to cognitive function from physical exercise, and researchers recommended tai chi as an alternative mind-body exercise to improve older adults’ cognitive functioning.

Improve COPD symptoms.

An Australian study found that a modified tai chi program – Sun-style tai chi — helped boost exercise capacity and improved participant’s chronic obstructive pulmonary disease (COPD) symptoms. Researchers noted that tai chi has “highly clinically relevant effects on endurance and peak exercise capacity in people with COPD.”

Get better night-time sleep quality.

A 2016 pilot randomized controlled trial evaluating the benefits of tai chi qigong (TCQ) on night-time sleep quality of older adults with cognitive impairment found better quality of both sleep and life than a control group not participating in tai chi qigong. Since more than 25 percent of older adults with cognitive impairment suffer impaired sleep quality, the search for nonpharmacological approaches to improve the quality of night-time sleep is gaining momentum. Due to their low physical strength and medical condition, however, many older adults with cognitive impairment cannot engage in certain exercises. Thus, developing exercise programs tailored to mental conditions and reduced physical well-being is important. Results from the pilot trial showed tai chi qigong participants benefited from improved sleep qualities in the areas of sleep duration, sleep efficiency, and the mental health component of quality of life. Researchers noted that, as a low-intensity exercise, TCQ is an appropriate intervention to improve night-time sleep quality in older adults with cognitive impairment.

Improve symptoms of fibromyalgia.

In a study comparing the effectiveness of tai chi and aerobic exercise on fibromyalgia symptoms in patients, researchers found that tai chi resulted in similar or greater symptom improvement than aerobic exercise. Longer-duration tai chi provided greater improvements, researchers noted, concluding that the mind-body approach of tai chi may be a viable therapeutic option in the multidisciplinary management of fibromyalgia.

See improvements in cardiovascular fitness.

Millions of Americans exercise to help boost their cardiovascular health. Yet, many who do so do not realize the research-backed evidence that certain types of exercise specifically benefit cardiovascular function. Indeed, zeroing in on what types of exercise benefit the heart in healthy adults is only recently attracting researcher interest. A review of 20 studies of healthy adults comparing tai chi exercise with non-intervention found that tai chi has a significant impact in improving heart efficiency by reducing resting blood pressure, resting heart rate, and enhancing stroke outcome and cardiac output at quiet reading. The review also found significant improvement in respiratory function from tai chi exercise.

Reduce risk of falls.

Among older adults, the risk of falling is an ever-present and major concern. As such, finding therapeutic approaches to help reduce fall risk in this cohort is of major importance. A 2016 review  of 10 randomized controlled trials examining tai chi’s effect on fall reduction found the ancient Chinese exercise demonstrates a significant protective effect on fall prevention risk among older adults. Researchers noted the need for additional trials to determine both optimal duration and frequency of tai chi programs and optimal style of such programs for older adults.

Reduce prenatal anxiety and depression.

A 2013 study of tai chi and yoga treatment for prenatal women with anxiety and depression found that the tai chi group had lower scores in depression and anxiety, as well as lower scores in sleep disturbance at the end of the 12-week, once-per-week sessions.

Obtain moderate benefits for chronic nonspecific neck pain.

Chronic pain sufferers are always on the lookout for effective pain relief that is nonaddictive, effective and safe. A 2016 study found that a 12-week program of tai chi resulted in more than 50 percent pain reduction in 39 percent of patients with chronic nonspecific neck pain, compared with more than 50 percent pain reduction in 46 percent of study participants engaging in conventional neck exercises. Researchers noted that both tai chi and conventional neck exercises are safe and effective. They said further that tai chi may be a suitable alternative to conventional neck exercises.

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This article was originally published on Psych Central.

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