Happiness - A Conscious Focus

I’m going to let you in on a little secret I learned years ago that has served me well. What you focus on comes to pass. When you practice gratitude, you are training your mind to be more positive and this has some interesting physical implications. Practicing gratitude and positive thinking directly affects your brain chemistry. That’s right, by focusing on gratitude and happiness; you control the release of certain chemicals and neurotransmitters that influence how you feel both physically and mentally. Let’s take a look at how that works. 

 

More Feel-Good Hormones 

 

Focusing on happiness and gratitude leads to the release of two “feel good” hormones - dopamine and serotonin. These two neurotransmitters are responsible for those fuzzy warm feelings. Yes, there are other ways to get them like exercise and chocolate for example. But who wouldn’t want to increase these powerful antidepressants with something as simple as giving and receiving gratitude for example. This stresses the point that you are able to make your own happiness. And it’s not just a mental exercise. Focusing on positivity, making a conscious effort to be more grateful and happier changes the balances of hormones and neurotransmitters in your body and your brain. 

 

In short, practicing gratitude and the resulting feeling of happiness are a powerful strategy to beat depression and anxiety, often working better than prescription drugs - and without the nasty side effects. 

 

Fewer Stress Hormones 

 

When you are anxious or scared, the body releases stress hormones like adrenaline, cortisol and the likes. That’s not necessarily a bad thing. It helps you react fast when you’re about to be hit by a car and make you run faster when you need to get away from someone. But it works against you and robs you of your health and wellbeing when it’s a response to something that isn’t a physical danger. Like Tax Day or worrying about what your co-worker thinks of you. 

 

Stress hormones can lead to weight gain, depression, anxiety, and they take a toll on your heart. You know you should do what you can to reduce the stress you feel and as it turns out, one of the most powerful strategies here is practicing gratitude and positive thinking. So, choose happiness and know that you are doing wonders for your mental and physical health. 

 

So, what’s the bottom line? When you are mindful of all of the things you are grateful for in your life then you can learn to appreciate all the good even in the midst of the bad and cultivate happiness. Stop waiting for the right person, the right circumstances. Don’t wait for happiness to find you. Be happy right now. In this moment. And use gratitude to help you get there. 

Forgiveness - What’s Holding You Back?

The more you read and learn about the power of gratitude on both body and mind, the more amazed you will be about how much it can do for you. Let’s take a look at how forgiveness can free us from the things that are holding us back. More importantly, let’s dive a little deeper and into the mind body connection of practicing (or not practicing) forgiveness. We’ll wrap things up with a surprising notion that you can’t afford to miss. 

 

Think back on the last time you held a grudge. What did that feel like? Did you have a pit in your stomach? Did you have trouble sleeping? Were you distracted from other, more important things? What did you lose because you chose to stay angry at the other person? Holding a grudge isn’t good for you. Not only that, but the person you’re holding the grudge against probably doesn’t even remember what they did. They are not suffering because you’re upset. You are. You’re holding on to all that negativity and it’s solely poisoning you. And it doesn’t stop at destroying your mental health. All this anger and resentment can and will make you physically sick. Your blood pressure goes up; your immune response goes down. You’re not sleeping well which has other health implications. And let’s not even talk about all the junk food you’re eating while in this state of stress. 

 

Don’t let holding a grudge make you sick. Instead, focus on forgiveness and gratitude. Take a deep breath and find it in your heart to forgive the other person. It’s not easy, but it is within your power. Be the better person. Take the higher road. Do it for yourself because you know you will instantly feel better and it will do wonders for your mental and physical health and wellbeing. 

 

I hinted at the fact that there’s something surprising about forgiveness earlier. I’m sure you’re eager to know what that’s about and why it’s something you need to know. It’s the idea that forgiveness isn’t really about the person you are forgiving. Sure, there are times when they appreciate or even demand your forgiveness. But even so, the person benefiting the most is you. That’s right. Forgiveness isn’t for the other person. It’s what sets you free and allows you to pursue happiness and be fulfilled in your own life. 

 

To recap, forgiving the other person benefits you. It improves your mental wellbeing and your physical health. It makes you sleep better at night and have a good outlook on life. Don’t let that old grudge steal your happiness. Practice forgiveness and feel gratitude that you have it in your power to decide if you let any slight hold you back or not. 

Gratitude - It’s All About Choices

How you feel - how happy you are, how stressed you are, even how well you sleep - may seem like it’s out of your hand, but it is actually a choice you make. You can choose to be grateful for what you have and happiness follows. Or you can choose to focus on what you’re lacking, who has wronged you, and what’s not going your way. And guess what? You’ll feel miserable. You may blame others, circumstances, or fate for your unhappiness. But at the end of the day, it’s all about you and the choices you make. You choose happiness or misery. 

 

How can you make sure you make the right choices throughout life? One of the simplest ways to ensure you live a happy and fulfilled life is to focus on gratitude. Of course, that’s easier said than done. You get upset when your friend stands you up on your lunch date and that’s okay. How you choose to move forward from here is what will make the difference. You can choose to dwell on the slight you think your friend gave you. The more you think about it, the angrier you get. Instead of having lunch at the new restaurant you were looking forward to trying, you get back into your car, drive home and let it ruin your day. That’s a choice. Now let’s look at a different one. 

 

Same scenario. Your friend stands you up. You’re disappointed and maybe even a little mad. You take a deep breath, let those negative feelings go and make a choice based on gratitude. What can you find in this situation that you can be grateful for? Maybe you’ve been wishing for some quiet alone time so you can hear yourself think. Maybe there’s a store you’ve wanted to check out or a movie you’ve wanted to see for a while and this is the time to do it. Maybe there’s an old friend you’ve been meaning to visit. Or maybe you’ll simply enjoy a good meal by yourself and grab some takeout for your spouse on the way out the door. 

 

Instead of heading home angry, you’re going home grateful for these few special hours you carved out for yourself. And who knows. Maybe you talk to your friend later that evening and find out that she had a family emergency that caused her to miss your lunch date. How guilty would you feel then about the anger you let yourself feel towards her? And how guilty would she feel for having ruined your day? Instead, focusing on gratitude and making the best of the situation, you created happiness for yourself. If you ask me, that’s some sort of super power. 

The Mental and Physical Connection of Gratitude

Gratitude is a powerful thing and we’re just scratching the surface when it comes to discovering the various mental and physical effects it has on us. Let’s look at a few of those to give you an idea of what you can expect if you start to make feeling gratitude a daily focus. 

 

The Mental Benefits Of Gratitude 

 

Practicing gratitude helps your overall mental health because you instantly have a better outlook on life. Don’t be surprised to walk away from your latest gratitude meditation with a big smile on your face. Of course, the benefits don’t stop at increased happiness. Feeling more gratitude has been linked to a better self-image, less anxiety and even a reduction of depression. This comes as no surprise to scientists who have recorded increased levels of dopamine and serotonin after intentional gratitude meditations. 

 

The Physical Benefits Of Gratitude 

 

This is where it gets interesting. It's one thing to feel better emotionally, but the release of these “feel-good” hormones affects your physical body as well. Gratitude reduces stress and with it, you’re sleeping better, your blood pressure lowers, and you have more energy. As a result, you move more, leading to even better overall physical health. Maybe your gratitude exercise motivates you to go out for a walk, getting more oxygen into your body and loading up on Vitamin D. Being able to sleep soundly reduces appetite and less stress helps you make smarter food choices. All these things work hand in hand to turn you into a healthier and stronger version of yourself. 

 

Gratitude is particularly important for heart health. Between the lower blood pressure and reduced stress, you are putting less strain on your heart. The added exercise and sleep strengthen your heart muscle and give this most important organ time to recover and heal overnight. With heart disease one of the leading causes of death in modern society, there’s never been a better time to practice gratitude and let go of stress. 

 

How can you tap into both the mental and physical benefits of gratitude? By feeling more of it. Of course, that’s easier said than done. A great place to start is by creating a habit of thinking of at least one person or one thing you are deeply grateful for each morning as soon as you wake up. It sets the tone for the whole day and gets you off to a great start to reap these powerful benefits. Give it a try! 

Managing Your Physical State and Physical Health In Times Of Crisis

Taking care of your body is an essential part of caring for your overall well-being. In fact, physical health and mental health are closely related and tend to affect one another. Optimal physical health is difficult to achieve without mental health and vice versa. Physical health not only refers to exercise, it includes conscious choices that one can make to avoid diseases and live a balanced life. When times are hard, stress, anxiety and fear can weaken us physically and mentally. These lifestyle choices are important for managing your physical health, especially in times of crisis. 

 

Staying physically active is a lifestyle choice that is beneficial in many ways. Not only does exercise make your body stronger, it can lower blood pressure, improve circulation and prevent osteoporosis. Ultimately, helping you live longer. As stated, physical activity can also lead to mental health improvements such as, energy and mood boosts, improvement in self image, better sleep and stress management. All of these benefits will aid in overall health. Making you more equipped to take on tension that tough times bring.

 

Eating right and staying hydrated will positively influence your physical health as well. Stay away from fast food and prepackaged and overly processed foods as much as possible. Rather, try to focus fresh food with an array of colors. Colorful fruits and vegetables offer the antioxidants needed to help your body fight against cancers, heart disease and hypertension. For example, leafy greens, berries, bell peppers, carrots, broccoli and cabbage. Eating a rainbow of foods will help your body stay physically strong and boost your immune system.

 

Drinking ample amounts of water will also help aid in weight management, kidney function and overall mood. 

 

Finally, get a good night’s sleep. It’s recommended that adults get at least seven to nine hours of sleep per night. Staying on a sleep schedule also helps. The body relies on sleep as a time to repair muscles and organs as well as to reset and file away memories. Being well rested will help with cognitive and immune system function.

 

It’s clear that managing physical health has many components and is closely related with mental health. Both are equally necessary for us to be in the best shape possible to take on life’s stressors. Whatever the crisis may be, if physical health is managed properly, we have a better chance of dealing with it and coming out of it in the best position possible.

Managing Your Mental State: When Times Are Tough or Through Adversity

Managing your mental state is an ongoing and complex job. There are so many things that can negatively affect us daily. Ranging from small inconveniences to larger, more involved problems. Our state of mind is a compilation of our past, present and future thoughts and feelings. When times are tough, whatever the reasons may be, managing your mental state is more important than ever. 

 

Self awareness is first when it comes to managing mental state. When you understand how you feel, where those feelings are coming from and why you have those particular feelings, then can you begin to manage your mental state. This is much easier said than done for most people and that’s perfectly normal. A counselor or psychologist may be able to help you understand your feelings more in depth. Talking with someone objective to help put your feelings in perspective is extremely beneficial as well. Once you identify why you feel a certain way, you can begin to understand your feelings and manage them in a positive way.

 

Mindfully breathing is a powerful calming tool.  Breathing in through the nose and out through the mouth will slow heart rate and curb anxiousness. Moreover, meditation will aid in clarity of mind. Fifteen minutes per day to sit in silence and clear your head does wonders for your mental state. Positive affirmations also enhance one’s state of mind. Positive affirmations are positive phrases you repeat to yourself daily. Try talking to yourself in the mirror in the morning. Tell yourself things like, “I am confident.” or “I am relaxed and at peace.” These positive affirmations will sink into your subconscious mind. Over time, you will start to believe the positive statements you have repeated to yourself. You can change your cognitive patterns away from negative thinking.

 

Don’t give in to the quick fix of self medication. Using alcohol or drugs is not uncommon when people want to make themselves feel better. But when faced with adversity, adding mind altering substances will enhance negative feelings. Stay sharp and in tune with yourself. So that you are able to be positive and consciously manage your feelings.

 

Staying on top of your mental health is not an easy task. When faced with challenges throughout life, remember there are tools that can be utilized. Actively managing your mental state will result in a more self aware, calm and happier you.

Set Yourself Up For Future Success During Or After A Crisis

Life is full of surprises. Some are positive; some can prove to be more challenging. It’s the reaction to the unknown that defines us. Crises are subjective, unplanned and can range from a small occurrence to something catastrophic. Although we may not know when change is coming, we can be prepared for some of it with just a little bit of forethought. There are several things you can do to set yourself up for success after a crisis.

 

Don’t live outside your means. Living paycheck to paycheck is difficult and takes an emotional toll. But, scraping to make rent or mortgage, bills etc. becomes even more stressful when there are other struggles going on in life. There are some steps you can take to live within your means. Downsizing your home can help reduce your monthly payments and give you some ability to save more. Make a budget and stick to it. When formulating the budget, take a close look at your spending habits. You can save by cutting out eating at restaurants, cable tv and entertainment costs. All of this will help set you up to be more comfortable in the future, when the unexpected happens.

 

There are some useful pastimes you can take up that will enlarge your life skill set and ultimately help set you up for future success. Gardening is fun and has functionality. Growing some of your own food will help you financially as well as ensure you always have something to eat. There are plenty of herbs, fruits and vegetables that are easy to grow and require a relatively small amount of space. Learning to sew is another way to cut costs. You can do your own alterations, pillowcases and other useful household items and maybe even your own clothes.

 

Finally, take care of yourself. When you are physically and mentally healthy, you are more equipped to take on any challenge that comes your way. Regular exercise is important and doesn't have to break the bank. It also aids in reducing stress and getting a good night's sleep. You can also try fifteen minutes of relaxation and mindfulness to help your brain unwind and begin the morning with clarity. This will help your mental state, making it easier to take on challenging situations.

 

Hardships are a part of life. Planning ahead and bettering yourself will drastically increase your chances of success on the other side of a crisis.  

Becoming More Mindful By Slowing Down on Immediate Gratification

Immediate gratification is defined as the desire to experience fulfillment without delay. In today’s world, it’s more attainable than ever. Some common instances of how some people allow themselves immediate gratification are with food, shopping and entertainment. It’s human nature to want something good and not want to wait for it. But, there’s such a thing as too much of a good thing. Being conscious of how much immediate gratification we allow ourselves and then slowing down on it has some perks. If we take the time to ask ourselves what we really need and want and if we’re willing to wait for it, we can become more mindful and productive. 

 

Overconsumption of food, as well as the type of food Americans tend to reach for is a common topic in the US. Almost all of us are guilty of it. After a long day at work or taking care of our kids, it’s often easier to stop at the fast food drive thru for dinner. But, just as well known as these facts are, it’s as well known that fast food type foods aren’t good for us. Instead of the immediate gratification of the easy meal, we can make the mindful decision to choose our health. All it will take is a little planning ahead to have a healthy and satisfied meal already prepared at home. By consciously choosing to not give in to the immediate gratification some foods provide, we will be healthier.

 

Shopping is another way people achieve immediate gratification. It feels good to buy something that we want, or that is a good deal. With the boom of online shopping, it’s as easy as a click away. Do we really need all of these “things”? Simply being mindful of spending habits can help save money. Financial stability is more important than the “next new thing”.

 

Entertainment is immediate too. Almost everyone has a smartphone. The internet is at our fingertips at all times. It’s not uncommon for people to be on their phones constantly checking social media sites or playing on gaming apps. If we are able to put the phones and computers down and actively engage, we will build stronger, more meaningful, productive relationships. 

 

By being mindful of our urges for immediate gratification, we can curb them. We can take a front seat in decisions that affect our lives. Immediate gratification is so easy, especially in this day and age. But easy is not always best in the long run.

Food and Finances: Where To Turn When You Need Help

These days, many families are finding themselves in difficult financial situations, whatever the cause. Tough questions such as, can we pay our rent or mortgage this month, will we be able to pay our utility bills, will we even have enough for groceries are being faced regularly. There are a few small things that people can do to help get through this hard time.

 

Growing your own food may help, even if it’s just a little bit. Obviously, the amount of space you have may dictate how much you can grow. But, even in a well-lit window or a small terrace, you should be able to have containers with some produce. Things like lettuce, tomatoes, bell peppers, green onions and strawberries are fairly easy to grow and don't necessarily require in-ground planting. This may save some money and provide some food without having to put much money out to get started.

 

Something else you might try if you don’t already is couponing. There are coupons in the grocery store circulars, manufacturers coupons that you can find online and now there are couponing apps as well. One of my favorite couponing apps is Ibotta. It’s super easy to use and usable in almost every major grocery store. You get money back on the app and you’re given choices on how to use it. You can convert your money to your Amazon account or a gift card or have it transferred to your PayPal account. 

 

If you’re truly wondering if you can pay the mortgage or your bills next month, give the companies a call. Some mortgage companies will be able to let you defer payments for a while. Most credit card companies will give a grace period or even put your account on hold so that payments can be missed without penalty and in some cases not charge any extra interest for a period of time. It’s very important to note however, that if you are going to differ payments, that you completely understand the terms, so that you avoid surprises in the future. You’re not alone in needing help, so don’t feel awkward about asking for it.

Thrown Into Schooling at Home

Finding yourself thrown into schooling the kids at home can be an overwhelming experience. It can also be rewarding. Whatever the reason why you’ve made the change to homeschool, it’s definitely an adjustment.

 

The prospect of staying home from work to not only care for your children, but to now be responsible for their education is quite overwhelming to most parents. Rightfully so, because raising children is not an easy job on its own. Besides the usual tasks that come along with parenting, can we handle being their teachers too? Take a deep breath, parents, we can do this! We were our children’s first teachers when we taught them to walk, talk and their numbers and colors. We can do this too! Implementing a few tricks will make schooling from home go more smoothly.

 

One of the things that may help both you and your child as they learn virtually from home is to stick to a schedule. Waking up early and at the same time every day to start school, even if it’s from home can help both you and your child feel more organized and in control. Children crave a stable and predictable schedule and this will set them up for success.

 

Limiting recreational screen time is important as well. Schools will need to rely on computers for communication with students using tools like Google Classrooms and Zoom. There is already going to be a lot of screen time needed for learning. So, when they are not on the computer doing school work, find other ways to entertain them. Go outside, ride bikes, go for walks, and go swimming. Remember to get that recess time in. Running around and getting their energy out will help kids be able focus on their school work later?

 

Lastly, try to remain calm and give yourself a break. Most of us are not trained teachers. But we can help guide our kids through this unpredictable time in a manner that is helpful to them. When tensions rise, and surely, they will, take a time out for yourself to cool down, go to another room and breathe. It’s important to remember that kids will be stressed or anxious too, so try to give them a break as well. With time, it will get easier. Putting use to these tips will help you and the kids get through the adjustment period. Homeschooling will feel natural before you know it.