Spirit

The Three Most Important Anti-Stress Tips

June 24, 2015 by Amy Brown

If you are hurrying, being late, nothing is going from first hand and you are under tremendous stress – the breathing is not helping, then it is time to apply these tips.

If You are waking up late and must get a quick outfit, you got to go work. Rush through the kitchen and you spill a coffee on the skirt. Return to change. Then at the door you realized that you have changed the bag and the wallet is not there. You return and take it from the shelf and rushed out again. In front of the building you can not find your car keys … Should you go back again to the apartment …

The picture of this kind of beginnings of the days certainly sounds familiar to many. If this often happen to you, it is time for some thinking changes, advises popular zen blogger Leo Babauta.

1. Dedicate yourself to one thing

Take one by one step and dedicate to the one task you are doing. Immerse yourself in it, feel the need to leave the dashed through it and then get to the next task. To-do list never stops anyway … So let that next one comes later. Be one with your task, let it be your entire universe.

2. Relieve idealization

Stress on creating external factors, work or family problems, these are just parts of our lives. Fear produces stress. Fear of failure, fear of not being loved, that you are not good enough, the fear that someone will leave you… The root of fear lies in the ideal that we create, then we are afraid that it will not reach. In the head we see the image of a successful and perfect ourselves, surrounded by similar people, who constantly enjoy. When we realize that this is impossible, we are hurt. Stays the stress that occurred while we despaired if we will attain the ideal of success. Instead you inflict pain, accept uncertainty and let you believe that everything will be fine. We will less fear, and stress will be significantly reduced.

3. Accept the other with a smile

We are usually upset when others do not behave as we think they should. Rather than look at it as something disturbing, try to accept others. If we accept them as they are, we recognized in them a part of yourself, imperfect, in search of happiness, in the struggle for happiness, behave the way they think they should be, doing what they know, everything just as we are. Because you accept them from the heart, enjoy the time spent with them and you will be happier and less stressed.

Relief from stress with Six yoga exercises!

June 21, 2015 by Kelly Bennet

All of us have been caught up in situation where we simply can’t deal with the obligations and the work. Therefor, rather than wasting time in front of the computer or over the book without any effect, perhaps it is best to separate 10 minutes for short exercises that will return our strength, concentration and energy. Here are few exercises that you should apply the next time you are felling stressed, disoriented or you lose your focus.

Six your exercises that will help you get rid of stress.

Exercise 1: Relief from anxiety and clearing your thoughts

The key to relaxation is breathing. In fact, when we are busy and concentrating working on a long time, our breathing is shallower and leads to a lack of oxygen in our body. Deep breathing rid of harmful toxins and restores our energy. For this exercise you need to be in comfortable position(whatever makes you comfortable, sitting, laying ..) where your spine is straighten up. Inhale trough the nose while counting to 4, hold the air for 3 seconds and exhale our while counting to 4. Repeat this 10 times and every time your thoughts will be clearer and more focused.

Exercise 2: relief of tension in the neck and shoulders

If you were sitting in exercise 1, stay in the same position, but this time stretch up your arms over your head with the palms up. Try to keep up your hands in line with your ears and keep your shoulders relaxed, you should not be tense. Keep your hands in this position for five long breaths and then lower the. Shake up your shoulders and repeat this exercise for 5 times.

Exercise 3: Relief of stiffness in the shoulders

Stand up straight up so that your feet can be placed on the width of the hips. Extend your arms on both sides , parallel to the floor. Then fold our hands and place them both elbows next to each other, so that the external side of your palms is touching each other.

Exercise 4: Stretch up your chest!

Standing straight up, stretch your arms behind your back, put your fingers into fists and then slowly merge them next to each other. Look forward, straighten up as much as you can and slowly lift your merged hands as much as you can (behind you). Keeping this position take 5 long breaths. Repeat this exercise 3 times.

Exercise 5: Remove the tension in the neck and the spine!

For this exercise you should be standing straighten up. From position with straighten spine and the feet in position the is in line with your hips, bent one of your hands at the elbow over the other hand and lean forward as far as you can. Hold this position and take 5 deep breaths. You can slightly bend your knees if the pressure is too great. Repeat this exercise 3 times.

Exercise 6: Stretch up the back and hips!

Laying on your back bend your left leg so your left ankle is placed on over your right knee. Now go and place the ankle of your right hand onto your left knee. Put your left hand under the left leg and try grab the right hand whom is onto the left knee. With the two hands around the left leg, slowly pull the leg toward your self. You will feel the stretching up of the right hip. Try to stay in this position for 5 breaths. Repeat this exercise with the other leg, and do it one more time for each leg.

How to improve your self-discipline?

June 4, 2015 by Amy Brown

Being self-disciplined means having power over yourself. If you consider that you have lack of self-discipline, and it is difficult for you to learn to be disciplined, think about the reasons about that. They may be: lack of motivation, stubbornness, the thought that something else is more important or more comfortable, internal unconscious opposition etc. In order to improve your self-discipline the following techniques can help you :

1. Keep your own diary. First inspect the true state of your self-discipline. Maybe you do not have lack of discipline, but you’re too critical, because you see only what is not in the best order. If you pay attention to it and you write about that for some time, you can better evaluate how disciplined you really are. Individuals who are convinced that they are not disciplined, always find areas in which they are consistent, such as their hobby. If you recognize these areas, you will easily find solutions to be disciplined. For this analysis take a calendar, and note the times when you were disciplined during the day, and when you failed to do so. Try to target your subconscious strategies for resistance. How exactly were you undisciplined? What do you do when you try to avoid tasks? How do you allow yourself to obstruct? How do you feel about that? Recognizing your own strategies of confrontation, will help you be more awake and careful and you will easily recognize the moments when you begin to avoid the tasks. And it will help you stop this negative automatism.

2. Create a circumstance to strengthen your self-discipline. There are many people who are starting to settle some tasks in such circumstances that are doomed to failure. It is difficult because time is elusive, or work environment is inadequate or there is not enough knowledge, skills. Analyze your particular situation by answering the following questions:
-What exactly is your task?
-What specifically do you need for movement of the solution for the problem?
-What exactly do you need to complete the task?
-What theoretically do you have to know?
-What practically do you need to know?
-How should your working environment bi?

3. Make the discipline an easier process for you. Therefore, motivate yourself or form a sense of the task. Consider certain aids and incentives, which would be useful. Point out the negative consequences that can result if you do not solve the task. What would you have to face then?

4. Reward yourself when you complete the task. When at times you feel like you discipline begins to decline, enticing reward will help you overcome the critical situation. The reward shall be great, but not too much and proportionate to the enormity of the task, or effort. You decide what is an appropriate reward.Do not reward yourself if the task is not completed. Fully enjoy the award and feel like you genuinely deserve it. If despite everything, you failed to discipline yourself, think about what prevents you. In most cases, it comes to internal opposition. What can be the reason for not completing the task? Are the dangers real, or imagined? Or is it out of spite or laziness?

Think again about the external and internal circumstances that prevent you. Do you have some benefit if the is not completed? Which part of you blocks the progress, and who wants to solve the task? What is the cause of this conflict and how it can be solved? To recognize and disclose the reasons for the resistance, it is often very difficult, because they normally are subliminal.

How to cope with disappointments?

May 15, 2015 by Amy Brown

Disappointment is part of life and none of us is resistant to it. Whether it is a businessman who lost some important deal or a teenager who lost his chance to date a girl. Everyone experienced the bitter taste of the disappointment at least once.

But without that experience people would not be able to appreciate the small victories. Disappointment makes us stand firmly on the ground, but also motivate us to try harder next time.

How to cope with disappointment?

Do not create pressure on yourself

People often can not accept that they did something wrong, so they analyze the situation to the point of not being able to move on. It is important to accept things as they are and move on. The overthinking of the situation only leads to deeper tiredness.

Take a breath and see things from another perspective

Sometimes we can not see the things as they are because of the many emotions we feel at the time. Therefore, it is important to stand to the side and see things from another perspective. When emotions calm down, perhaps you may see a situation where you can turn it in your favor.

Disappointment does not define you

If you the girl / guy refused your invitation for a or you didn’t get a raise, that does not mean that something is wrong with you. Even if you fail at first, it does not mean you have to blame yourself for the failure. You should understand it as a bad day, but never allow a failure to define you. It should motivate you to be more persistent.

Disappointment is a lesson for the future

Although it leaves bitter taste in the mouth, disappointment is an opportunity to see what exactly you are doing wrong and how it can be improved. Sometimes the smallest change in the strategy can contribute to big results.

How creativity can improve your mental health?

May 13, 2015 by Amy Brown

Children are not the only ones who need creativity. Adults would have been more useful if they use activities with more imagination and improvisation. Numerous studies have shown that creativity has a positive influence on our physical and mental health.

Which creative activities can improve your health

1. Keep your private diary

Stress is an everyday occurrence in our life, it increase the hormone cortisol which is damaging the immune system and over time can cause a series of health problems. One study published in British Journal of Health Psychology found that writing about emotions reduces the level of cortisol in the body. It especially helps people who suffer from a psychological trauma. Many studies have shown that people who keep a diary have better sleep, improved mood and heal faster.

2. Read books that are challenging for you

Did you know that reading books that are challenging for you are very useful for your brain and mental health? The results from the brain scans showed that “difficult” books to read, prose and poetry, indicate more brain activity than those “lighter” books.

3. Poetry is balm for the soul

Poetry reading increases the activity in the right hemisphere of the brain, the area associated with autobiographical memory. Poetry helps to look at our own experience and compare them with what we read.

“Poetry is not just a matter of style, but deep version of experience in which the emotional and personal is added to the cognitive,” said Professor Philip Davies of the University of Liverpool in one of his study.

There is evidence that poetry influences the brain in the same way as music. You know the feeling of connecting with a song when you hear it for the first time?

4. Have a hobby

Whether you are painting, knitting or making souvenirs, hand-made activities are deeply relaxing for the body and positively influence on coping with stress. These activities have meaning of self-expression, improvisation and creative problem solving in a creative way. Building, sewing, knitting, gardening are useful for the human psyche, these and other similar activities act as natural antidepressants.

Why forgiving is good for your wellness?

May 12, 2015 by Amy Brown

If someone hurt you and you could not get over it, it’s time to leave the feelings and forget, because otherwise you will suffer on mental and physical level. When we feel injustice, anger is born and it can last very long time, even years, and that is influencing on our wellness.

Do not punish yourself, but forgive:

1. Anger harms the health of the heart

The feeling of anger and rage affect physical health, it increases levels of the hormone cortisol and adrenaline. Long term anger burdens the heart and can lead to the emergence of cardiovascular disease.

2. Affects your children

Even if you do not show anger in front of your children, yet they know how to “read” your feelings and take them into themselves. Thus, children will develop uncertainty in its environment.

3. Anger adversely affects mental health

No one is immune to occasional harassment, but people who always rethink the scenarios in which someone was violating them could seriously jeopardize mental health. Negative feelings and thoughts may lead to difficulties and weakening of the self-control. It also increases the risk of mental disorders.

4. Chronic anger may lead to occurrence of diabetes

Anger can lead to the onset of type 2 types of diabetes. Although there is no direct link between temperament and the risk of diabetes, yet people who frequently get angry according to research have around 34% higher risk for this disease.

5. Relaxation is repairing the mood

The mood really improves after we forgive someone. In one research, the participants received an assignment to think about who violated their life, then to search for the person and tell her/him that she/he is forgiven, with condition that they are really ready to forgive him/her. They noticed changes in the mood on positive aspect with participants who agreed to forgive and have done so.

6. Sleeping is easier after we forgive

Before falling asleep, our head is full thoughts on which we can not influence. Even if we are aware and we want to push that thoughts away, they keep us awake and they contribute to sleeping difficulties, which in the long run is bad for our health. Studies have shown that people who find it easier to let the past go have a quality sleep.

7. People who forgive have quality relationships

Many people believe that the forgiving is making them weak, but Gandhi wont agree with this. Once he said: “Forgiveness is the attribute of the strong” because it takes a lot of courage and wisdom to distance from the painful experience. It shows that you are a person who is able to build quality relationships.

Say “YES” to the present moment

May 10, 2015 by Amy Brown

The modern way of life is filled with stress , the main reasons are the rapid lifestyle and general financial uncertainty due to the uncertain future. Unfortunately, there is a gap between what the circumstances of our lifes require from us and what is required by human nature, so it is no surprise that people are looking for ways to cope with stress.

One way to accomplish this is to slow down the pace of life so that worry about the past and the future will be replaced with more attention to the present. Here are the ways we propose to achieve this goal.

Focus on what happens to the current moment – Thinking about unpleasant moments of the past is actually returning them to the present, which mean you go again through the same bitter experience. It will make to look at the future filed with pessimism and you will meet the stress. You should spare from such a view, because no one can predict the future and instead of that concentrate on what is just happening here and now.

Full presence – Be aware of what you experience in the present. What you see, hear or smell now? How do you feel about it? Openness to new experiences allow you to be curious. Instead of thinking that you will not succeed because of bad experiences, accept new challenges of the present and curiously wait to see what experience you will get this time.

Do not judge – The way you accept new things depend on the feelings that protect you from something or make you act to do something. Try to accept things with an open mind without judging.

Accept the things as they are – Do not get fooled that reality is or should be in the way that suits you. So you finish with the feeling that you are a victim and the claim that life was not fair to you. Look the reality and become aware of it, you can adapt and tolerate it or you can fight to change something.

Awareness of the connection with nature – The environment is something that we should defend. We are part of it and we get things that we need from there: food, beauty, opportunities… All living beings in the nature want to be satisfied, and therefore we are not alone in dealing with stress and problems in the endless quest for pleasure.

No attachments – Do not attach too much to people, objects or experiences, because in these modern lifestyles you will hardly be able to save all the things that you like and still want. Stay independent of them, because excessive attachment to things springs from the fear and it is the basis of suffering. Everything goes away, everything changes. A door is closed, the other opens.

Stay calm – Life has its ups and downs. At any stage you are in, you know that it will end. When you are going through a bad time, stay consistent with your values and attitudes and calmly continue to achieve your goals.

Compassion – Treat yourself, and other people with kindness and compassion. Instead of condemning, be open to other people’s problems, try to understand them and do not hesitate to sympathize. Compassion is one of the basic human needs that are accomplished through relationships with others. Thus quickly you realize that you are not alone in the mud of problems.

Calm mind: 5 steps to relax

May 9, 2015 by Amy Brown

Sometimes we have too many things to worry about even before we start our daily routines and confront with the new problems. Worrying yourself may be useful in solving problems but also it makes us unhappy or even interfere with our daily activities.

There is a one psychological method for dealing with everyday care which is really simple. But just because it’s easy it doesn’t mean it is very popular among people.

There is a five-step plan called “Calm mind” which was actually created by psychologists specifically for people with dementia. That is why a special emphasis was placed on the relationships, and less on the cognitive aspects.

1. Awareness

This is the step that many people forget. Why? Because it seems that you already know the answer. You probably think you know what it is that makes you feel anxious. However, sometimes the situations, psychological signs and the emotions that accompany of the anxiety, are not as obvious as you might think. So you can try to keep a diary whether written or virtual. It is helpful to write down- when you feel anxious and what are the psychological signs of this anxiety? Sometimes this step is enough to help people with their anxiety. Especially in the field of habits, self-awareness is the first step towards certain changes.

2. Breathing

You’ve probably read about the ways in which the mind and body are connected and constantly send information. For example, standing makes people feel secure. The mind is not the only one who has influence on the body, the body can influence the mind. The same goes for anxiety: taking conscious control of breathing sends a message back to the mind.

So when you are anxious, a condition often accompanied by shallow and rapid breathing, try to change it by relax breathing, which is usually slower and deeper. You can count while you inhale and exhale, and also try to put your hand on your stomach and feel the air entering and coming out of you. In addition, accept any position that you feel relaxed. For example, you can relax your muscles, with spreading your hands and having a big smile.

3. Calming thoughts

People usually say: “Think of calming thoughts,” but who can think such thoughts in a stressful situation?

The solution is to prepare calming thoughts in advance. They can be simple like “Calm down!”, but it should be something that makes you personally react. You should find form of words or thoughts which are right for you.

4. Increased activity

Maybe it’s weird to say that one of the most effective ways to deal with anxiety is activity. However, when the brain is busy with something, it often wanders away from anxiety. Therefore, when you engage in an activity that you love, you feel happier. Even things like cleaning around your house can be better than just sit and worry. The problem with anxiety is that it makes you feel less encouraging to start an activity. One solution is to have a list of activities that represent enjoyment for you .

5. Sleeping skills

Often people who are anxious, have trouble sleeping. Sometimes when you’re anxious there’s nothing nicer than lying in bed and just be preoccupied with your thoughts. But decreased sleep can lead to anxiety associated with sleep, paradoxically, to poor sleep. Avoiding this vicious circle can be really difficult, but practicing how to relax can help you. It’s all about gaining good sleeping habits.

10 excuses that stop you from realizing your dreams

May 9, 2015 by Amy Brown

Your words have more power than you can imagine. They are part of your internal and external experience. That is why if you change your words you can change your life. See the 10 ways that may destroy your dreams…

1. I’m too scared

It’s okay, we should all be afraid. Whether it is a large or small change, the search for ways to achieve your dreams always means getting out of your comfort zone. It is natural and normal to be afraid. But instead of seeing fear as a barrier, try to use it as a compass that will guide you to the right path. Therefore, change these words in “I am excited”.

2. I do not have enough …

Money. Time. Experience. Knowledge. Certificates. Who says that? You are the only person who can allow these thoughts stop you. Rather than focus on what you do not have, look at those things that you can use now and find ways to include them in achieving your goal. Therefore, change these words in “I have more than enough”.

3. This is what I am and I can not change that

If you feel that you are a person that can’t change, you will lose your hope very quickly and you will see your journey as something impossible. Remember, you can always grow and develop, so instead of considering yourself as incompetent, look for ways that you can change yourself in a better way. Therefore, change these words into “I constantly get a better version of myself.”

4. This is too difficult for me

Following your heart is hard work. That’s why whenever you feel like it is difficult for you, make a step back and remind yourself why are you doing this. What is your goal? Rather than focusing on what you need to do, focus on the chance to do so. Follow your dreams! Enjoy the process. Therefore, change these words to “This activity is a fun and inspired me to go further.”

5. I have an impact on people around me

It is very easy to distract yourself with thoughts about the way you influence the people you love. Will they be jealousy? Am I selfish? Did not pay enough attention? Rather than focusing yourself on the way that you influence other people, be concentrated on how you can inspire, communicate your joy and the fact that you can give up completely when you are really happy. Therefore, change these words in “My happiness is a gift to everyone around me.”

6. I am not like them

We often want to believe that we are not made of the same material as the others who realize their dreams. We believe that we are not like them, we do not deserve what we desire or we are not able to achieve it. Instead of sinking into these negative thoughts and continually comparing with others, try to see their perseverance as inspiration for your own dreams. Therefore, change these words in “I am able/capable“.

7. I am not ready

This form of perfectionism will inhibit you from realizing your dreams. The start is the thing that prepares you. Although this counteracts your intuition through your activities, you can achieve well-being and that will help you discover the next step in your quest. Never stop if you do not feel prepared and remember that you will never feel ready until you start. Therefore, change these words in “If not now, when?”

8. No one had done this before

Instead of looking for reasons for the impossibility, find inspiration to stay worthy in achieving your dreams. Therefore, change these words into “I can accomplish everything I am up to”.

9. I have tried and failed

If you have never been unsuccessful, then you are one of the rarest people of the planet. Failure indicates the things you need to change in your approach and that will help you get closer to what you really want. Do not let obstacles keep you demotivated and try to find new ways in which you could achieve your goal. Therefore, change these words in “I have experience and knowledge.”

10. I do not want people to change their opinion about me

Why? Those who really love you will continue to love you regardless of your dreams. Rather than focus on how others perceive you, focus on monitoring your heart and life the way you really want to live. If you value yourself, you wouldn’t worry about the opinions of others. Therefore, change these words into “I want to show myself in true light.”

How to learn to love yourself?

May 9, 2015 by Amy Brown

Learning to love yourself is important for our overall functioning, life satisfaction, personal well-being and self-image. But how can we achieve it?

I know that it may not be so simple and quick process: We often say that we love ourselves, but our actions, reactions and way of life speak otherwise. To love yourself is critical for your personal development, fulfilling your dreams, developing healthy, fulfilling relationships.

How to learn to love yourself more?

Instead of saying that you love yourself, try to be more compassionate to yourself through these practical steps:

Take care of yourself as you care for others

It sounds pretty simple, but many of us do not do this because they believe that this way we are selfish or that our needs are not important. They are important! It is not selfish to take care of yourself. Compassion means showing concern for your feelings as well as for other people. Treat yourself the way you would treat your children or best friend – with tenderness, attention and care.

Keep to your limits

Make a list of things you need emotionally, things that are important to you, that disturb you or hurt your feelings. This may include to be heard; to get support when you are hurt; to celebrate when you succeed at something; to get love and tenderness without request; to know that you can rely on someone. All that’s important to you, it is important! And when someone ignores the things that are important to you or crosses your boundaries, you know – because you are harmed. Do not ignore it. Your feelings are telling you what is right and what is wrong.

Show what your limits are to the people around you and what you will tolerate or not. If they apologize to you, you can forgive them. If they do not do that, or continue to ignore your limits and needs, you should set consequences for that. For example, if you tell your partner that you need to be listened when you talk about something, but he/she constantly ignores you or tells you to go through it, you can respond with appropriate measures, such as to find another person that you trust. Also, you can examine the relationship.You should receive love, acceptance and respect in your relationship as much as you give to the other person. By doing activities that meet your needs and being assertive, you are boosting your confidence because you strengthen your beliefs for yourself and others, that you deserve to be loved and treated well.

Do what you need to be yourself

First, find out what it is that makes you feel good. No matter what it is, become aware of how you feel when you do those things. Do you feel exhausted at work, but relaxed when you work in the garden? Do you feel joyful when you read to your children? Are you satisfied when you are writing poetry or do voluntary work? Discover what it is that makes you feel good and do it as often as possible. Do what you want and do not let anyone to blame you for it.

All these things will help you develop a sense of self actualization, self-esteem and self-evaluation, that you are talented, capable individual who deserves love. The person who is most important to believe in is you!

Why detoxification is important and why now is the time!

May 7, 2015 by Kelly Bennet

Why detoxification is important, and should be done in the Spring? Spring is the best time because, after the long cold winter, spring is the time when everything is awakening, growing and regenerating, the human organism is not excluded from this process. It is know that the philosopher Plato was demanding from his students to purify (detox) their bodies for one month so their body and their spirit is prepared for his teachings.

In this time, detoxification is important so we can improve our health, and we can regain our energy when we feel exhausted on both physical and psychological level. Our body, in normal conditions is programmed to cleanse from all toxins automatically, but the time we live in, with everyday stresses, eating unhealthy and fast food, dehydration and less and less physical work, our body wastes to much energy during these processes and there is no energy for the automatic processes of cleansing and detoxing.

Some of the symptoms that are alerting us that is time to dedicate time in renewing and detoxing our organism are: bad breath and body odor, abnormal body weight, often headaches, chronic sinusitis, bronchitis and asthma, allergies, candida, chronic fatigue, depression, skin problems, poor memory, stomach bloating and gasses and premature aging. Detox or cleansing our body helps us restore the natural balance and heal faster. Many people that I know have very nice experience with detox diets, and almost all of them are sharing the same results, better health, lesser need for sleep and felt more energy, felt less nervous and depressed, relieved chronic diseases and clearer thoughts!

If you feel some of the above symptoms I suggest dedicating some time for cleansing and regaining the balance of your organism!

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