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Sunday, 30 October 2016

10 Ways to Boost Your Emotional Health

This Welsh poppy has shed her yellow skirt.

10 Ways to Boost Your Emotional Health
Beth W. Orenstein

Keep your emotional health in great shape with these self-esteem boosting tips.
Taking care of your emotional health is as important as taking care of your physical body.
If your emotional health is out of balance, you may experience high blood pressure,
ulcers, chest pain, or a host of other physical symptoms.
When you feel good about yourself, it's much easier to cope with life's little ups and downs
as well as bigger events, such as divorce or a death, says Jeff Gardere, PhD,
a licensed clinical psychologist in New York City.
Here are 10 ways you can practice better stress management and boost your self-esteem.
These strategies will help you stay resilient through everyday stresses
and when larger personal issues arise.

1. Grow your circle of friends. 
"It's very important that you have a support group of friends and family," Gardere says.
"You need people whom you can talk to about your problems — people who will listen to you
when you need to get things off your chest — so that you know you're not alone in whatever it is."

2. Learn more. 
"Knowledge is power," Gardere says.
If you have a problem, learn whatever you can about the issue or the health condition you're facing.
The more you know, the less you will fear what might happen, Gardere says.

3. Get moving
Any form of exercise that you enjoy will do. "Regular exercise works as a good partner
for people who are on medication," Gardere says. Exercise also works well for people
who have mild or moderate depression and don't need to be on medication.
 Think of it as a great tool for stress management.

4. Have sex. 
Intimacy within a committed relationship has all sorts of emotional benefits —
it can help make you feel good about yourself and boost self-esteem.
"Figure out a schedule that works for you and your trusted partner —
that could be once a week or three times a week or twice a month," Gardere says.

5. Develop a passion. 
Everyone should have at least one hobby, Gardere says, whether it's taking care of plants,
collecting antiques, or listening to music. You should do something that brings you some real joy
— a passion that's all yours and that no one can take from you.
Having a hobby and taking pride in it is a great way to boost self-esteem.

6. Eat and drink in moderation. 
Alcohol can be a good stress reducer, but you must indulge in extreme moderation, Gardere says. The same advice applies to indulging in food. You can eat what you want and enjoy it
as long as you eat smaller portions and get regular exercise, he says.
Maintaining a healthy weight is important for your physical and your emotional health.

7. Meditate or practice yoga. 
These types of activities are effective for stress management. Meditation is a focused form of
guided thought. Yoga and tai chi, while movement-oriented, are also proven stress busters. 
Other stress-reducing techniques include deep breathing and progressive muscle relaxation.
If you're unsure of how to get started, take a class
and learn how to practice on your own for 30 minutes, three times a week.

8. Manage your time. 
If you make a schedule and set goals for yourself for the week, "you'll be more on top of your days, and when you're more on top of your days, you're more on top of your life," Gardere says.
As you cross off the tasks on your to-do list, you will feel a sense of accomplishment
which will help reduce stress, he adds.

9. Get enough sleep. 
"People who get a good night's sleep wake up with more energy and tend to be more productive," Gardere says. If you are overly tired, every task and responsibility can seem exaggerated,
and even small problems will feel like big ones.

10. Learn to say no. 
If you try to do more than you can handle, you will only end up frustrated and stressed out.
If someone asks you to do something you absolutely can't do, say no.
At the very least, ask for help. And if you can't do it, explain why kindly but firmly.
Nurturing your mind is as important as nurturing your body, and it will make you better able
to handle whatever life throws at you. However, if your emotional problems are serious
and you can't seem to shake them yourself, or if you're having issues with anxiety or depression,
it's very important that you see a mental health professional and get help, Gardere says.
http://www.everydayhealth.com/emotional-health/10-ways-to-boost-emotional-health.aspx

Turbo Charged Reading: Read more>>>Read fast>>>Remember all>>>Years later

You can pre-read all your course material for internal knowing.
I can Turbo Charge Read a novel 6-7 times faster and remember what I’ve read.
I can TCR an instructional/academic book around 20 times faster and remember what I’ve read.
Introduction to Turbo Charged Reading YouTube
A practical overview of Turbo Charged Reading YouTube  
How to choose a book. A Turbo Charged Reading YouTube
Emotions when Turbo Charged Reading YouTube

Advanced Reading Skills Perhaps you’d like to join my FaceBook group ?

Perhaps you’d like to check out my sister blogs:
All aspects of regular, each-word reading and education.
Turbo Charged Reading uses these skills significantly faster
www.ourinnerminds.blogspot.com               Personal business development.
www.happyartaccidents.blogspot.com        just for fun.

To quote the Dr Seuss himself, “The more that you read, the more things you will know.
The more that you learn; the more places you'll go.”

Monday, 24 October 2016

7 Obstacles to Mindfulness and How to Overcome Them

'washing out to dry'

7 Obstacles to Mindfulness and How to Overcome Them
Henri Junttila

“Peace of mind is not the absence of conflict from life, but the ability to cope with it.” ~Unknown
Mindfulness has allowed me to become more aware of my thoughts
and reach a sense of inner peace.
As my awareness has increased, so has the peace and joy in my life. The more familiar
I have become with the inner workings of my mind, the better I have started to feel.
I came onto the path of mindfulness, meditation, and spirituality when I was 16 years old.
I saw the TV-series Ed where the main character started experimenting with lucid dreaming.
That got me interested, and that is where my journey started. It hasn’t been an easy journey
by any means, but I’m nearing a decade on this path, and I don’t regret it for a moment.
I’ve been through a lot of challenges, such as going through brief spurts of depression.
I’ve felt like I wasn’t good enough, and that life wouldn’t work out the way I wanted it to.
In every one of these cases I let my thoughts run wild. I started focusing on the negative 
instead of on the positive, and I think many people have the same tendency.
So there have been both ups and downs, but in the end they have all been there for a reason.
And with each “bad period,” I’ve learned more and more about myself.
I’ve learned more about what works and what doesn’t, and they have all been blessings in disguise.
I have wanted to give up many times, but I’m glad that I kept going.
Truly living in the present moment isn’t easy, but it is highly rewarding.
The best way to move forward on your own path to “here and now”
is to understand the potential obstacles and plan in advance how you’ll deal with them.

1. Mindfulness takes ongoing effort.
Mindfulness takes a lot of work, but the good news is that the longer you practice,
the easier it gets, and the more joyful your life becomes.
At first, your thoughts will be in chaos, and everything will seem out of control.
Your situation will feel helpless, but the more you focus on being fully where you are,
the easier it will be to find peace of mind in the moment.
Mindfulness is best practiced throughout your day. It’s not just for when you sit down and meditate. Focus on being mindful of your thoughts when you’re doing everyday tasks 
and it will be easier to remain mindful when things get tough.

2. There will always be distractions.
When you’re on your journey to becoming more mindful,
it seems as if the universe starts throwing stuff at you just to give you challenges.
The distractions could be problems in your life, drama in your relationships,
or old negative beliefs popping up from your past.
These are great opportunities to practice present moment awareness.
They will help you become stronger, better, and more in tune with yourself.
The problems and challenges we face are teachers in disguise.
They are there to help you grow and to realize who you truly are.

3. Progress doesn’t always come quickly.
Progress may seem excruciatingly slow. There will be times when you attach to things
and situations that you want, which will make it difficult to be fully in the present moment.
It’s impossible to be mindful when you’re dwelling on the past or obsessing about the future.
We all do those things sometimes. I’ve experienced it countless times in my own life.
The more I want something, the more I fixate on not having it and wanting to get it.
Once I release the attachment and focus on being grateful for what I have in the moment,
my life seems to shift, and progress seems to happen naturally.

4. You may want to give up.
Like with any worthwhile journey,
you will feel like giving up and throwing in the towel multiple times.
But it is during the times when you feel most frustrated
that you are often on the verge of a breakthrough.
Our lives are very similar to the seasons. We go through cold, dark winters,
and joyful, expanding summers. It all comes and goes. It’s the ebb and flow of life.
When you realize that the challenging times are there to help you grow,
you will automatically feel more peaceful and relaxed.

5. Your goals may challenge your mindfulness.
Having goals is fantastic, essential even, but when you become overly attached to them,
something bad happens, just like we talked about above.
You know that you’re too attached to something when you start feeling frustrated,
angry, and negative.
Attachment muddles our clarity. You’re likely pursuing your goals because you believe
they will make you happy. Remember that when you start letting your goals pull you
into a stressful state of mind. If you focus on the good things around you,
you’ll feel that happiness that you think you need to chase.
This will make you much happier in the long term, and, of course, right now.

6. You might forget that the journey is the destination.
Most people miss the fact that the reward is in the journey.
Have you ever noticed that when you reach a goal, it’s not as exciting as you thought it would be?
Sure, it feels great to hit a milestone, but if you do not replace that goal with another one,
you will soon find yourself feeling unfulfilled.
That’s because we are goal-seeking mechanisms.
Humans need goals so they can have a sense of purpose and fulfillment.
It is in the journey that we learn, grow, and become better.
When you’re practicing mindfulness, remember that there is nowhere to arrive at.
If you focus on what is going on right now, the rest take care of itself.

7. Sometimes you’ll want to be anywhere but in the now.
Even the most enlightened masters on earth have to deal with difficult situations
and chaotic thoughts. The difference is they have learned to accept the moment for what it is.
When you do this, you become the guardian of your inner space,
which is the only way to feel good inside and find peace of mind, right now.
http://tinybuddha.com/blog/7-obstacles-to-mindfulness-and-how-to-overcome-them/


Turbo Charged Reading: Read more>>>Read fast>>>Remember all>>>Years later

You can TCR software and engineering manuals for spontaneous recall – or pass that exam.
I can Turbo Charge Read a novel 6-7 times faster and remember what I’ve read.
I can TCR an instructional/academic book around 20 times faster and remember what I’ve read.
Introduction to Turbo Charged Reading YouTube
A practical overview of Turbo Charged Reading YouTube  
How to choose a book. A Turbo Charged Reading YouTube
Emotions when Turbo Charged Reading YouTube

Advanced Reading Skills Perhaps you’d like to join my FaceBook group ?

Perhaps you’d like to check out my sister blogs:
All aspects of regular, each-word reading and education.
Turbo Charged Reading uses these skills significantly faster
www.ourinnerminds.blogspot.com               Personal business development.
www.happyartaccidents.blogspot.com        just for fun.

To quote the Dr Seuss himself, “The more that you read, the more things you will know.
The more that you learn; the more places you'll go.”

Tuesday, 18 October 2016

9 tips to deal with negative people.

Spear thistle.

9 tips to deal with negative people.

Do you have any friends or colleagues who are negative?
If so, you’ll know they aren’t the most enjoyable people to be around.
Negative people can be real downers in any conversation.
No matter what you say, they have a way of spinning things in a negative direction.
Some negative people can be so negative that it feels draining just being around them.
I’ve dealt with a fair share of negative people in my life. When I was in junior college,
I was basically surrounded by a college population of negative students and teachers.
My school wasn’t the best of the lot, so most people inside were disgruntled
by virtue of being there. While I was initially taken aback by negativity of the people, I
 eventually learned to manage it and channel it into conscious action.
Today, I deal with negativity on-and-off in my personal development work,
especially if there are readers or coaching clients in distress.
Rather than be affected by others’ negative energy, I’m now able to consciously deal with it.
Here, I’ll share with you 9 tips to deal with negative people in your life:

1) Don’t get into an argument
One of the most important things I learned is not to debate with a negative person.
A negative person likely has very staunch views and isn’t going to change that
just because of what you said. Whatever you say, he/she can find 10 different reasons
to back up his/her viewpoint. The discussion will just swirl into more negativity,
and you pull yourself down in the process. You can give constructive comments,
and if the person rebutts with no signs of backing down, don’t engage further.

2) Empathize with them
Have you ever been annoyed by something before, then have someone tell you to “relax”?
How did you feel? Did you relax as the person suggested or did you feel even more worked up?
From my experience, people who are negative (or upset for that matter) benefit more from an empathetic ear than suggestions/solutions on what he/she should do. By helping them to address their emotions, the solutions will automatically come to them (it’s always been inside them anyway).

3) Lend a helping hand
Some people complain as a way of crying for help. They may not be conscious of it though,
so their comments come across as complaints rather than requests. Take the onus to lend a helping hand. Just a simple “Are you okay?” or “Is there anything I can do to help you?” can do wonders.

4) Stick to light topics
Some negative people are triggered by certain topics. Take for example:
One of my friends sinks into a self-victimizing mode whenever we talk about his work.
No matter what I say (or don’t say), he’ll keep complaining once we talk about work.

Our 1st instinct with negative people should be to help bring them to a more positive place
(i.e. steps #2 and #3). But if it’s apparent the person is stuck in his/her negativity,
the unhappiness may be too deeply rooted to address in a one-off conversation,
or for you to help him/her unravel it. Bring in a new topic to lighten the mood.
Simple things like new movies, daily occurrences, common friends, make for light conversation.
Keep it to areas the person feels positive towards.

5) Ignore the negative comments
One way to help the negative person “get it” is to ignore the negative comments.
If he/she goes into a negative swirl, ignore or give a simple “I see” or “Ok” reply.
On the other hand, when he/she is being positive, reply in affirmation and enthusiasm. Do this often and soon he/she will know positivity pays off. He/she will adjust to be more positive accordingly.

6) Praise the person for the positive things
Negative people aren’t just negative to others. They’re also negative to themselves.
If you already feel negative around them, imagine how they must feel all the time.
What are the things the person is good at? What do you like about the person?
Recognize the positive things and praise him/her for it. He/she will be surprised at first
and might reject the compliment, but on the inside he/she will feel positive about it.
That’s the first seed of positivity you’re planting in him/her and it’ll bloom in the long-term.

7) Hang out in 3’s or more people
Having someone else in the conversation works wonders in easing the load.
In a 1-1 communication, all the negativity will be directed towards you.
With someone else in the conversation, you don’t have to bear the full brunt of the negativity.
This way you can focus more on doing steps #1 (Empathizing) and #2 (Helping the person).

8) Be responsible for your reaction
Whether the person is negative or not, ultimately you’re the one who is perceiving
the person is negative. When you recognize that, actually the negativity is the product of your lens. Take responsibility for your perceptions. For every trait, you can interpret it in a positive
and a negative manner. Learn to see the goodness of the person than the negative.
It may be tough initially, but once you cultivate the skill, it becomes second nature.

9) Reduce contact with them / Avoid them
If all else fails, reduce contact with them or avoid them altogether.
If it’s a good friend, let him/her know of the severity of the issue and work it out where possible.
It’s not healthy to spend too much time with people who drain you.
Your time is precious, so spend it with people who have positive effects on you.

http://www.lifehack.org/articles/communication/9-helpful-tips-to-deal-with-negative-people.html

Turbo Charged Reading: Read more>>>Read fast>>>Remember all>>>Years later

You can TCR software and engineering manuals for spontaneous recall – or pass that exam.
I can Turbo Charge Read a novel 6-7 times faster and remember what I’ve read.
I can TCR an instructional/academic book around 20 times faster and remember what I’ve read.
Introduction to Turbo Charged Reading YouTube
A practical overview of Turbo Charged Reading YouTube  
How to choose a book. A Turbo Charged Reading YouTube
Emotions when Turbo Charged Reading YouTube

Advanced Reading Skills Perhaps you’d like to join my FaceBook group ?

Perhaps you’d like to check out my sister blogs:
All aspects of regular, each-word reading and education.
Turbo Charged Reading uses these skills significantly faster
www.ourinnerminds.blogspot.com               Personal business development.
www.happyartaccidents.blogspot.com        just for fun.

To quote the Dr Seuss himself, “The more that you read, the more things you will know.
The more that you learn; the more places you'll go.”

How To Be A Man - The Deep Core Of Being Masculine


Comfrey aka knitbone 



Turbo Charged Reading: Read more>>>Read fast>>>Remember all>>>Years later

You can TCR specialist and language dictionaries that are spontaneously accessed.
I can Turbo Charge Read a novel 6-7 times faster and remember what I’ve read.
I can TCR an instructional/academic book around 20 times faster and remember what I’ve read.
Introduction to Turbo Charged Reading YouTube
A practical overview of Turbo Charged Reading YouTube 
How to choose a book. A Turbo Charged Reading YouTube
Emotions when Turbo Charged Reading YouTube

Advanced Reading Skills Perhaps you’d like to join my FaceBook group ?

Perhaps you’d like to check out my sister blogs:
All aspects of regular, each-word reading and education.
Turbo Charged Reading uses these skills significantly faster
www.innermindworking.blogspot.com      gives many ways for you to work with the stresses of life
www.happyartaccidents.blogspot.com      just for fun.

To quote the Dr Seuss himself, “The more that you read, the more things you will know.
The more that you learn; the more places you'll go.”

Wednesday, 12 October 2016

261 Lucky You. Your Pain is Gone!

Moss.


Turbo Charged Reading: Read more>>>Read fast>>>Remember all>>>Years later

You can TCR music, poetry or self development material for internal knowing.
I can Turbo Charge Read a novel 6-7 times faster and remember what I’ve read.
I can TCR an instructional/academic book around 20 times faster and remember what I’ve read.
Introduction to Turbo Charged Reading YouTube
A practical overview of Turbo Charged Reading YouTube  
How to choose a book. A Turbo Charged Reading YouTube
Emotions when Turbo Charged Reading YouTube

Advanced Reading Skills Perhaps you’d like to join my FaceBook group ?

Perhaps you’d like to check out my sister blogs:
All aspects of regular, each-word reading and education.
Turbo Charged Reading uses these skills significantly faster
www.ourinnerminds.blogspot.com               Personal business development.
www.happyartaccidents.blogspot.com         just for fun.

To quote the Dr Seuss himself, “The more that you read, the more things you will know.
The more that you learn; the more places you'll go.”