Monthly Archives: May 2019

How Being Mindful Helps Your Mental Health

Mindfulness is the act of intentionally noticing what is happening or occurring in and around you. To most, that may sound a lot like paying attention to what’s going on. Well, it is.  Taking the time to be present is what mindfulness is all about. And this simple act is how being mindful helps your mental health.

Mental health is an often-overlooked aspect of wellness. People commonly think and act upon their physical health and wellbeing—but what about mental health? What are you doing regularly for your mental health? Being mindful helps your mental health.Mindful of Emotions

Become Conscious and Take Control

The first way that mindfulness improves your mental health is that it makes you aware or conscious. In particular, it makes you conscious of your emotional and spiritual state of being. The practice of noticing and acknowledging your state of being can elevate you to a higher level of mental health. Here is why.

Most of the time, we react out of habit. We never recognize the emotional and mental state we are experiencing. Emotions happen to us without us, giving them a second thought. They are similar to blinking or swallowing. They happen, we are part of the processes, and yet we never pay much attention to them. However, when we gain awareness of our state of being, this will naturally give us a level of control we never had when they were unconscious states.

Being mindful helps your mental health by gaining control of your emotional and spiritual states. When you do this, you are no longer at the mercy of your repetitive responses. You can be in control of your actions. Making a rational decision does not mean that you don’t feel emotions or that you only feel them with less intensity. The difference is that you become consciously aware of the current state that you are in, and then you can choose to either remain there or redesign that stage.

There is nothing better for your mental health than gaining this control.

Slow Down and Change Views

Mindfulness also helps people to slow down and reduce the flow of sensations. Think about a firehose. Have you ever tried to put something inside a firehose while a stream of water is coming out? It’s impossible! The firehose has too much force for anything to go against it.

Life works similarly. Throughout the day, constantly bombarded with stimulations and sensations, we become overwhelmed. It’s a one-way street that seems to have no end. How do we plan to get anything in the opposite direction?

Mindfulness gives you the ability to select which inputs you want to receive, and which ones you will let pass through. Turning off the news and social media can be beneficial for your mental health. It prevents over-stimulation, which can result in depression, anxiety, and stress disorders.

It’s a Fact, Jack

The mental health benefits of mindfulness are not just the opinions of a few practitioners. A study in the Journal of Consulting and Clinical Psychology stated that mindfulness-based therapies could reduce relapse into depression by 50%[1]. Mindfulness is an effective and practical means to address many other mental health issues as well.

It’s pretty amazing, how being mindful helps your mental health. All of these benefits, and just for the price of…noticing.

[1] Teasdale JD, et al. Prevention of Relapse/Recurrance in Major Depression by Mindfulness-Based Cognitive Therapy. Journal of Consulting and Clinical Psychology. 2000, 68 (4), 615-623

Boost Your Motivation to Achieve Success

Boost your motivation to achieve success. Unfortunately, many of us lack the necessary motivation to achieve our goals, which has put our life on hold. If you have lost the motivation to get started on your heart’s desire, there are several ways that you can boost your motivation and get back on track to achieving your goals. Here are several tips to help increase your motivation to achieve success.Boost Your Motivation

Look at the Glass Half Full
Life is full of challenges. If you are feeling unsuccessful and need to boost your motivation, try being more optimistic and practice looking at the glass as being half full when you face challenges. It may feel strange at first, but over time, your brain’s neurons will start to focus on what inspires and motivates you.

Review the Happiness Level of Your Social Network
You need to examine whether or not the relationships you have offer support, encouragement, inspiration, and education, along with nurturing you, and if they don’t, you need to find and foster other relationships. People are generally happier when the people they spend the most time with are happy people. To increase your happiness and motivation, surround yourself with more happy people.

Develop a Personal Development Plan for Success
Setting goals aren’t just for assisting us in attaining better cars, houses, or more income. When you change the focus of your goals, they can shift to expand beyond physical limits. To do this, you have to have a personal development plan for success.

Invest in Personal Development
Your development plan for success will provide you with substantial clues as to what you should be doing. You need to focus on the challenges that you are currently facing. Whatever the problems are that you are now facing, you need to explore activities and educational opportunities that will help you solve them.

Invest in Experiences
If you are continually relying on external things to motivate you, you run the danger of never being satisfied with your life. Instead, you need to consider igniting your motivation internally by investing in experiences that will allow you to feel those feelings that you will have when you are successful. You don’t want to set your sights on the pot of gold at the end of the rainbow; instead, you want to practice feeling success with each step of your journey.

Doing the things that matter to you will help to boost your motivation. With an increase in motivation, you’ll be able to succeed at anything you put your mind to.

How Sleep can Prevent Chronic Illnesses

Sleep can prevent chronic illnesses. We’ve all suffered through days of headache, fatigue, and irritability after a bad night’s sleep for whatever reason. Sure, you can make up for it with a power nap or by sleeping it off the following night. But when insufficient sleep becomes the norm, most people need anywhere from 7 – 9 hours of quality sleep each night, then problems start developing.

Sleep Prevents Chronic Illness

Sleep Prevents Chronic Illness

Physical, emotional, and mental long-term, chronic illnesses start to take hold because of your unhealthy sleeping patterns. One of the most surprising diseases linked to insufficient sleep is obesity. Research has shown that those who habitually sleep 6 hours or less have, on average, a higher BMI (body mass index) than those who get sufficient sleep. It’s also connected with lack of exercise – because you’re too tired to move – and overeating.

The science behind this is that during sleep, our bodies secrete several hormones associated with appetite control, metabolism, and glucose conversion. When our bodies don’t get enough sleep, an imbalance of these hormones – and others – occurs.

Sleep helps regulate appetite

Two hormones crucial for suppressing and stimulating appetite, leptin, and ghrelin respectively, are released either not enough or too much which may be the reason behind those cravings for sweet, sugary snacks to satisfy the need for a quick energy boost.

But the reality is, these types of snacks only give you a boost for several minutes, then quickly crash your blood sugar levels and you’re left even more deflated and fatigued than before. Sleep can prevent chronic illnesses.

Sleep helps regulate Insulin

Another example of a hormone directly affected by insufficient sleep is insulin, which is the hormone responsible for the way glucose is transformed into energy, and weight gain. When insulin levels are not controlled as they should be, our bodies process glucose more slowly, resulting in a higher risk of type-2 diabetes.

Sleep helps regulate stress

Cortisol (the stress hormone) is also another hormone that is released in excess when you suffer from poor sleep.  Lack of sleep results in mood swings and anxiety. High levels of stress also result in elevated blood pressure and cholesterol levels, as well as an increased risk of inflammation.

Sleep helps regulate the immune system

This directly affects your immune system, leaving you susceptible to all kinds of illnesses, from the typical cold or flu to microbial infections to chronic diseases, such as cardiovascular diseases and strokes. Sleep can prevent chronic illnesses.

Sleep helps your mental health

Moreover, mental disorders are brought on by poor sleep. Depression, anxiety, cognitive decline, such as memory loss and dementia, are all symptoms of insufficient sleep. Studies have shown that those who get less than 6 hours of sleep reported less sociability and confidence, and increased levels of anger, hopelessness, and despair. It’s also been reported to have a negative effect on judgment and alertness.

While most of these symptoms will be eliminated once sleep patterns return to normal, the problem is in the fact that most people suffering from poor sleep fail to report it to their doctors which makes it go unnoticed and untreated for longer.

The good news is you can turn things around for the better even if you’ve suffered from poor sleep for years. Make a point of creating a peaceful, sleep-inducing environment at least half an hour before going to bed and make it a nightly habit.

Soon enough, you’ll start going to bed when you’re tired, and you’ll be able to wake up fresh and relaxed without the need of an incessant alarm clock going off for an hour before you’re finally able to get up. While it may take you several weeks, it’ll be worth it once you start feeling the positive effects a good night’s sleep can have on your health.  The main benefit is sleep can prevent chronic illnesses. Finding out what the right amount of sleep is for you is critical.

Staying Focused Like Life Coaches

The job of a life coach is staying focused.  It’s a heavy responsibility to act as both guide and guru to help keep your clients on track toward achieving their goals. That’s why it’s so important to stay motivated – especially when your day job is in motivating others on a fairly regular basis.

How do life coaches stay focused? We can each take a page from their book to keep motivated and fulfilled in our lives.Staying Focused

  1. Life coaches set firm boundaries. You can’t take on your client’s lives or problems. Maintaining a professional distance is essential not just for the health of the client, who needs to learn how to succeed on their own, but also for the mental health of those doing the guiding.

How can you apply this to your own life? Are there people in your life who expect too much of you? Do you always give in? Learn why boundaries are important and how you can set them in a loving, yet firm way.

  1. Life coaches remember to put themselves first once in a while. There’s a lot to be said for ‘me time.’ For someone who lives by inspiration, you must ensure you consistently replenish your energy, and your natural positivity is at the fore. That is crucial for success.

What does this mean for you? Take time for a massage or bubble bath. Read things that inspire. Schedule a date with yourself, where you concentrate entirely on you. Repeat as often as necessary to keep your mood positive.

  1. Find a friend. Going it alone is never easy. Having someone you can turn to is healthy and necessary. Life coaches understand that too much time alone can lead to depression. We all need others to keep us inspired to move ahead.

A life coach would tell us we need to take time for close relationships too. Feeling connected and supported naturally leads to staying in a positive mental space, even when times are tough.

  1. Journal about it. A life coach well knows the value of journaling. A gratitude journal keeps you focused on the positive things that happen each day so you can draw upon those experiences later as you need.

For you, find the magic that lies in writing about the things that go right, that you’re thankful about daily. A grateful heart breeds inspiration and keeps you from exploring the negativity just because others are.

You don’t have to be a life coach to stay confident and inspired. But you can use their tricks to keep positivity high in your own life. Staying inspired isn’t all that hard. It’s mostly about remaining aware of the world around you and remembering to look for the good first in all things.

Develop Personal Power With 20 Habits

Can you develop personal power without habits to achieve success? Achieving success will take motivation and discipline on your part. Discipline is the hardest of the two, but the good thing is that you only need to use discipline until it becomes a habit. Once it becomes a habit it is a reflex action and becomes automatic. After it becomes an automatic action you need to maintain your motivation.

Here are 20 habits that will develop your personal power.

  1. Whatever you do, don’t get sucked into a complaining spiral. Whining is wasting your energy and sapping your personal power.
  2. Other people can influence your emotions, but only you can be held responsible for them. So, don’t let the behavior or actions of others dictate how you feel.
  3. Don’t get suckered into guilt trips of giving your power away, establish boundaries and enforce them.
  4. Forgiveness is rarely for the benefit of the forgiven, it’s to help you heal. So, let go of old grudges and release the anger you’ve been holding onto.
  5. How can you confidently make decisions if you don’t know your values? Everything you do should align with your values, know them like the back of your hand.

    Habit to Develop Persona Power

    Develop Personal Power

  6. Stop wasting your time thinking unproductive thoughts. Dedicate your brainpower to deserving ideas, areas, and topics
  7. Use language that holds you accountable rather than using terminology that paints you as a victim.
  8. Your self-worth should not be based on the opinions of others, learn to shut out negative talk. Learn to recognize the difference between constructive criticism and an all-out attack.
  9. Don’t be afraid to stick your head above the parapet and stand out from the crowd. Fitting in will only restrain you.
  10. Always practice kindness, to yourself and to others.
  11. Practice non-attachment, when you experience uncomfortable feelings learn to breathe through them. You lose personal power when you attach too quickly.
  12. Just be yourself – if you don’t feel like grabbing a coffee, say so. If you want to go to the movies and no one else does, go yourself. You are at your best when you’re being your authentic self.
  13. Practice mindfulness meditation, it will help you remain focused thus supporting your personal power.
  14. Change how you see yourself – why do you doubt yourself? It’s the story that you’ve been weaving – change the script.
  15. Visualization exercises are an excellent way to visualize your personal power in action.
  16. Find ways to cultivate your perseverance – nothing saps your personal power like a lack of grit.
  17. Embrace your creative side.
  18. What would you do if you have an extra 30 minutes every day? You waste a lot of your time so, schedule just 30 minutes each day to consciously focus on something that will help you grow as a person.
  19. Maintain a journal, it’s an excellent way to improve your productivity and develop personal power.
  20. Don’t give away your trust too easily.