How to Work With Your Energy Ebbs and Flows

When it comes to getting more done and being more productive, mindset is absolutely key. We need to be able to focus on our goals and stay motivated enough to take the steps necessary to accomplish them and that’s the only chance we have of completing challenges and getting to where we want to be.

 

But in order to do this, we often have to fight our impulses and our instincts. That means we have to force ourselves to get up and to work, even when we’re feeling tired and just want to go to bed. It means that we have to motivate ourselves to focus on a long, hard day’s work even when we’re tempted to go home early and watch the next episode of Game of Thrones.

 

This is what many of us think of as mental discipline: the ability to force ourselves to do that which we don’t want to do. To take our ‘medicine’ as it were and thereby keep progressing forward.

 

But it might not actually be the best method. Because as it happens, being at constant war with yourself is not conducive to great productivity!

 

So instead of doing that, how about working with your gut instead?

 

Understanding Your Energy Flow

 

A lot of us pay too much attention to time management. We act under the assumption that if we have time to do something, then we can do it.

 

In reality though, our ability to complete work is much more related to our energy. If you don’t have the energy necessary to focus or to work, then you won’t be able to do it or your work won’t be as good.

 

And as it happens, our energy levels come on in waves and are largely out of our control. For example, first thing in the morning many of us struggle with something called ‘sleep inertia’. This means our brains are still groggy from the night’s sleep and we aren’t as productive.

 

Likewise, we tend to be less efficient right after lunch or dinner. That’s because an influx of carbohydrates gets broken down to tryptophan and that tryptophan is then converted into serotonin. In turn, the serotonin is converted to melatonin, making us sleepy!

 

We’re all likely to be tired during 4pm too and of course some days are worse than others depending on what we did the day before.

 

So instead of forcing yourself to change to meet your schedule, how about switching up your schedule so that you’re doing the most important work when you’re the most awake?

 

How Your Mindset Can Actually Make You Physically Stronger

Don’t believe that simply changing the way you think can have a big impact on your life or your accomplishments?

 

It’s a somewhat abstract concept to think that just being more positive or more driven can attract more good things to you, or that focusing more on the good in your life can make you happier.

 

So how about a demonstrate to show just how powerful the mind is? What if the brain could make you considerably stronger, simply if you change the way you think?

 

Introducing Hysterical Strength

 

Hysterical strength is a term used to describe historical examples of people tapping into incredible physical power. The most common story is that of mothers who have to rescue their children from being trapped under cars or some other heavy object. In these scenarios, the mothers call upon some kind of superhuman strength and manage to physically move the cars out the way. How can this be possible?

 

While this has never been proven, there actually is a good scientific explanation for how it might work and some evidence to support it. 

 

That’s because we normally are only capable of accessing around 30%-50% of our muscle fiber. When exercising or going about our normal routines, we can’t use 100% of our strength because we would risk injuring our ligaments or exhausting ourselves. You can see this when someone gets an electrical shock – this causes the muscles to contract to their fullest which is enough to throw the individual right across the room!

 

But under times of incredible stress or in life-and-death scenarios, it might just be that the brain is able to tap into those hidden depths. This would work because of the release of stress hormones like cortisol, adrenaline and perhaps other neurotransmitters such as acetylcholine. Together, these could improve communication across the neuromuscular junction, thereby recruiting a greater number of muscle fibers and allowing the individual to access their ‘full’ strength.

 

Putting it Into Action

 

In theory then, you could gain more strength simply by imagining your family trapped under a car. If you could really believe it, then you might be able to access hidden strength enough to break your records in the gym.

 

But there are easier ways according to the research. That’s because yelling at the top of your voice just so happens to trigger a small stress response and studies demonstrate that this is enough to allow you to gain a little more strength during lifts! Talk about mind over matter… 

 

Have a Vision, Not a Goal!

If you want to accomplish as much as you possibly can, the most important thing to get right is the vision or goal you have to begin with. This is essentially the same as setting your trajectory and without a trajectory, you don’t stand much chance of getting to your destination. Unfortunately, many people don’t know how to correctly write goals and this can end up preventing them from standing any chance of success in their chosen field.

 

And actually, if you’re setting off to write a goal then you’re starting out with the wrong intent to begin with. Because ‘goals’ aren’t really as useful as visions – which is what we’re going to explore here. 

 

The Difference Between a Goal and a Vision

 

So, what’s the difference between a goal and a vision? Essentially, a goal is something that you write down and that is very concrete and simple. A goal may for example be to ‘lose 10lbs in two months. That’s a goal but it’s also not as effective as a vision designed to the same end. 

 

This same ambition posed as a vision rather than a goal would instead be more the idea of being in shape. You might visualize yourself looking ripped and feeling healthy. You might imagine yourself going for jogs on the beach with your top off in summer and feeling great about yourself. That’s your vision.

 

A vision can also be an image of yourself standing in an office block and looking out over the world, knowing that you’re in a position of great importance and power.

This is a much more abstract concept that nevertheless helps you to get a picture of what you want and what the emotion behind that goal is.

 

Why Visions Work Better Than Goals

 

So why are visions more successful than goals?

 

For one, goals are not nearly flexible enough. If you have a goal, then this gives you one thing you’re trying accomplish and only one idea of how to get there. If it doesn’t go to plan then you have the freedom to change the steps you’re going to take to get there, or to bend them to fit your current lifestyle, plans and free time.

 

Another reason visions work better is because they have more emotional content. When you visualize something, the same regions fire in your brain as though it was actually happening. This in turn means that you can actually trigger the emotion as though it were happening. And it’s this emotion we can use to motivate ourselves to go through with plans!

 

Everything You Need to Know About Panic Attacks in Order to Stop Them

It’s one thing trying to improve your ability to control your own stress response so that you can combat anxiety and improve your health. But it’s quite another when you experience serious panic attacks that leave you crippled and that prevent you from engaging in normal activities.

 

But in fact the tools you will use to achieve both ends are similar. The difference is just that panic attacks might require a more intense and a more focused approach.

 

And in either case, understanding the biology behind the experience can be a fantastic tool to help you take control more effectively.

 

Let’s look at what panic attacks are and how you can take them on head-to-head.

 

The Basics of Panic Attacks

 

When you experience any kind of stress, it’s because your sympathetic nervous system is releasing specific hormones and neurotransmitters into your system. Specifically, these are:

 

- Adrenaline (epinephrine)

- Noradrenaline (norepinephrine)

- Cortisol

- Testosterone

- Estrogen

- Dopamine

- Serotonin

 

When these occur together, your experience of pain is dulled, you become more attuned to your senses, your thoughts are focused, your strength increases your muscles contract. Your heartrate accelerates significantly and more blood and oxygen are sent to your muscles.

 

But the thing is that this increases your overall strength your reflexes and your ability to fight or run. This is a useful response in the right context.

 

The problem is when you misinterpret these signals and cause a panic attack. What happens in this case is that you notice yourself get anxious and you become worried that this is going to cause you embarrassment or make you faint (perhaps because you have previous experience with panic attacks). You begin to hyperventilate and this combined with the elevated heartrate causes chest pain. And some people mistake that chest pain for the signs of a heart attack.

 

All this makes you more anxious and that in turn means you ramp up the response even more. Your heartrate increases more, you get more anxious and eventually you might even start to get dizzy from all that oxygen.

The Solution

 

The solution then is to recognize that you’re having a panic attack but not to give it any power over you. And the way you do this is to try and detach yourself from it and essentially continue to go about your normal business. Of course, this is easier said than done but as soon as you stop letting it control you and as soon as you aren’t afraid of panic attacks, you’ll find they end a lot more quickly and eventually they can stop happening entirely.

 

Cognitive behavioral therapy can help with this, as can using the technique known as AWARE which is simply a set of steps to remove yourself from the experience and to avoid being afraid of the stress.

 

Most people will have a panic attack at some point in their lives but if you can understand what is happening and control your emotions, you’ll find it can disappear as quickly as it arrived.

 

How Anxiolytics Work and Whether You Should Use Them

If you can control stress, calm your mind and avoid anxiety then you’ll find it has huge benefits for both your body and your mind. The stress response actually makes us stronger, faster and even smarter in the short term. But over time, this can place a serious strain on the body that eventually wears you down and leaves you more susceptible to illness and other problems.

 

This is why people who experience a lot of anxiety might consider the use of anti-anxiety medications called anxiolytics. But what exactly do these do? How are they affecting your mental state? And should you use them? Let’s look at the way they work in more detail.

 

What is an Anxiolytic?

 

Anxiolytics are any drugs that reduce the stress response and to do this, they alter the neurotransmitters and hormones that the brain produces in order to encourage calmer and to act even as a mild sedative.

 

One of the main neurotransmitters that anxiolytics act on is GABA. GABA stands for Gamma Aminobutyric Acid and is a neurotransmitter that suppresses neuronal activity. That is to say that when it is released, it prevents neurons from firing. This in turn causes you to experience few thoughts and ‘slower’ thinking. It lowers the heartrate and it makes you less attuned to your surroundings.

 

GABA is one of the neurotransmitters that is affected by alcohol in fact and is responsible for some of the symptoms that we associate with being drunk. This is why some people will self-medicate with alcohol for stress or social anxiety.

 

Alternatively, some anxiolytics work by increasing serotonin. Serotonin is the ‘feel good’ neurotransmitter and this is also how anti-depressants work such as SSRIs (Selective Serotonin Reuptake Inhibitors).

 

The Problem

 

To increase GABA, most anxiolytics work by blocking the reuptake of GABA in the brain so that there is more of it free in the brain. When you do this over a long period of time however, it causes changes in the brain and adaptations. Specifically, because there is too much GABA, the brain stops producing as much of it itself and decreases the number of receptors. Now you need to take larger doses of anxiolytics to experience the same heightened levels of GABA and now you will likely feel even more anxious when you’re not using them. This is called ‘tolerance and dependence’ and it can lead to addiction.

 

What’s more, is that anxiolytics do not address the thinking that leads to the release of those hormones in the first place, it deals with the symptoms rather than dealing with the cause.

 

And then there are the short term, immediate side effects associated with anxiolytic use such as drowsiness and confusion.

 

So, should you stop using anti-anxiety medication? This is very easy to say but not so easy if you experience frequent and severe bouts of anxiety. You should always listen to your doctor’s advice. But just know that this medication is not a long-term solution. Focus on therapy in conjunction with medication in order to address the root cause of the issue more permanently.

 

How Martial Arts Use Mushin to be At Peace and Unstoppable

If you’re looking to promote a calmer mind and a healthier body, then you could do a lot worse than trying martial arts.

 

This might sound like a contradiction. After all, martial arts are all about fighting, and that hardly screams ‘calm’.

 

But that’s only the mainstream perception of martial arts. If you actually look deeper and start to learn more about these disciplines, you learn that martial arts are about discipline, calmness and defense. There is no aggression here.

 

And Mushin is perhaps the ultimate example of this, think of it like fighting in a meditative state!

 

What is Mushin?

 

Mushin can be loosely translated as ‘no mind’ and it’s something that you may actually have some familiarity with.

 

If you’ve ever been playing a sport and you’ve found yourself become completely fixated on that sport, then you might have noticed external distractions and other thoughts simply falling away. All that’s left is you and the game and this results in heightened reflexes, accuracy and performance. You stop thinking and let your body take over from you, and suddenly you become much better at combat.

 

This is something that scientists have been very interested in recently. In science, this is known as a ‘flow state’ or more accurately ‘temporo-hypofrontality’. In this state, your prefrontal cortex closes down and you’re left simply with your reflexes.

 

In martial arts, this is the goal during combat and it allows you to think without thinking and to become effective, efficient and harmonious. 

 

Pushing Hands and No Mind

 

One way this is achieved in martial arts like Aikido, is through the rigorous training of technique. Every time we practice any movement whether it’s a dance, a fighting form, or the movements necessary to play an instrument, this causes neurons to fire in the brain (this is called an ‘action potential’). Each time we repeat the same movement, the same neurons fire. And each time this happens, the strength of that connection strengthens (through a process called myelination) and this makes it easier for those neurons to fire next time.

 

Ultimately, this results in the connections strengthening to the point where one neuron firing causes an automatic cascade and we can complete complex movements entirely without thought. It’s this rigorous training and practice that eventually allows the mind to step back and the body to act purely on instinct and reflex. And this can feel incredibly enlightening. 

 

This can also be trained through something called ‘pushing hands’. Here, one opponent stands opposite another and pushes them gently. The defender then needs to react to that Kinetic energy by moving their upper body to prevent it from pushing them over and they then return the energy back by pushing their opponent. At no point should it be ‘force against force’ but rather it should be like two willow trees swaying in the wind.

 

With practice, an Aikidoka can develop this ability to the point where they react entirely without thought and can move out of the way of any attack.

 

How to Get Started With Meditation

Meditation has a huge number of incredible benefits, it decreases stress, it improves the memory, it aids mental calmness and much more.

 

And on his podcast, author Tim Ferriss finds that the one thing that most of his high-performing guests have in common is meditation.

 

The only problem is that meditation is also very difficult to get started with, or at least that’s the perception. Meditation often seems almost ‘mystical’ and can come with religious connotations. It involves a big commitment of time and a lot of discipline. And many people will work hard at it and still not see any results.

 

But it doesn’t have to be that way. If you’re keen to give meditation a go and to see the results for yourself, here are some ways to get started:

 

The Right Approach

 

The first tip is simply to approach meditation in the right way and to have the right expectations. If you’re expecting to become enlightened overnight, then you’ll be disappointed. Likewise, you shouldn’t expect that something is going to ‘happen’. 

 

Instead, try to view meditation, to begin with at least, as a tool for helping you relax and just feel a little more at ease. The idea here is to let your thoughts pass by without engaging with them and to thereby get a ‘break’ from stress and anxiety and busy thoughts. Eventually, this can become a very relaxing place to ‘escape’ to whenever you need to take five.

 

And if you practice it regularly, the benefits will start to come.

 

With this in mind, try not to be too harsh on yourself. You’re allowed to scratch your face and you’re allowed to occasionally have distracting thoughts, just keep recentering and keep bringing yourself back.

 

The Right Strategy

 

To do this then, try just sitting down somewhere quiet and for ten minutes let your mind relax. Don’t engage with thoughts and instead just be aware of your body in space, and of any sounds you might notice in the background. Don’t ‘do’ anything, just ‘be’.

 

If you find this hard, then you can use something external to focus the mind. That might mean counting your breaths, or it might mean watching a candle flame. Another method is to use ‘worry beads’ which you can roll between a finger and thumb absent mindedly.

 

Tools

 

Another great tool to help you get the hang of meditation faster is the Headspace app. This app provides simple meditation sessions that you can digest in small chunks and will talk you through mindfulness. Another option is to use something like Mindwave. Mindwave is an EEG machine that can read your brain waves and thereby assess the level of activity in your mind. This is a very useful tool for gamifying the process of meditation, but it’s not cheap so keep that in mind.

 

In fact, you can even try using virtual reality in order to combat stress and that would allow you to visit a ‘happy place’ in a much more tangible way!

 

How to Use ‘Fear Setting’ to Become Fearless

You have far more control over your fear and your stress than you probably realize. A lot of us think that we are at the mercy of our brains and don’t realize that in fact we control the emotional response we want to give. 

 

When you’re stressed, it’s because you’re focusing on all the things that could go wrong. This is essentially you telling your body ‘I need to be stressed’. And when you do that, you trigger a sudden and powerful hormonal response. And if you don’t believe this is how it works then just consider the power of the placebo, this lets us fool ourselves into the most efficient hormonal response simply through belief.

 

You can do the same thing by removing the stress surrounding something and by telling yourself ‘I don’t need to be stressed’. So how do you do that? One option is by using Tim Ferriss’ ‘Fear Setting’ technique. Read on to find out how that works:

 

What is Fear Setting?

 

Fear setting is so named because it is based on goal setting. The idea in goal setting is to write down all your goals and how you’re going to achieve them. By writing them down, you make them concrete and you actually work out how to accomplish them.

 

Fear setting is similar and as counter-intuitive as it might sound, making your fears concrete can be very useful.

 

Because very often, we think about something we’re afraid of and we don’t really realize why it scares us. But if you use fear setting you can find the exact cause for the fear or the stress and you can look at it in a more realistic and scientific manner. In fear setting, you do this by writing down a) how likely each eventuality is to actually happen and b) what you would do if it were to happen. In doing that, you can rob it of its power over you.

 

And once you do this, very often you find that there really is nothing to be afraid of. Without wanting to be a cliché, there really is nothing to fear except fear itself. 

 

How to Remove Your Fear of a New Job

 

Let’s take starting a new job as an example. This is something you maybe want to do but you might be frozen by fear or by anxiety.

 

So, ask yourself: what are you really afraid of?

 

Perhaps:

 

- Losing your old job and not having any work to come back to

- Upsetting your partner and being divorced

- Ending up on the streets with no money and no prospects

 

But now be honest about how likely these are to happen, most of them are pretty extreme. What’s more is that you can remove the likelihood of each one happening in a number of ways. For example, if you don’t leave your current job until you’ve been accepted somewhere else, then there’s no chance of being jobless. Likewise, if you did lose your job, you could always take up unskilled work in the meantime. Or stay with your parents.

 

As you can see, there’s very little to be afraid of!

 

How Your Body and Mind Are Intimately Linked Through Your Hormones

In the book Calm Mind, Healthy Body, we discuss in detail the importance of having a calm mind and we look at how controlling and calming your thoughts can ultimately improve your health by removing the stress response. 

 

But did you know that this also works just as potently the other way around? That is to say that your health can also impact on your stress levels? Even your hunger can impact on stress, which in turn impacts on hunger again. It’s a complex interplay and in a moment, we’ll see more about this works and why your lifestyle is a key factor in controlling your stress.

 

What Happens When You Eat

 

If you’re stressed right now, then one method you might be able to use to fix that is to eat more. When you eat, your blood sugar spikes. This is then in turn followed by a spike in insulin, which triggers the body to remove the sugar from the blood along with any nutrients.

 

If you’ve eaten carbs (which provide the fastest sugar spike) then you will also have tryptophan in the blood. Tryptophan is an amino acid that also happens to be a building block of the neurotransmitter ‘serotonin’. Because tryptophan can cross the brain barrier and because it gets left behind by the insulin response, this then leads to a sudden spike in serotonin in the brain and you feel very good.

 

This is why you feel in a good mood after you’ve eaten! 

 

What’s more, is that serotonin eventually converts into melatonin, the sleep hormone. That’s why everyone always falls asleep after Christmas dinner!

 

What Happens When You Get Hungry

 

But let’s say you haven’t eaten for a while. What happens then? 

 

Well, you now have very low levels of tryptophan in your brain and this in turn increases cortisol, there is no way to impact a single neurotransmitter in isolation; levels of one will always impact on levels of the other.

 

Cortisol then replaces serotonin and this increases the production of ghrelin, the hunger hormone. That’s what makes your stomach start to rumble. It also increases stress and triggers anxious thoughts. This is why we get ‘hangry’ and why you’re ‘not you when you’re hungry’.

 

Other Things That Impact on Your Mood

 

There are plenty of other ways we can impact on our levels of neurotransmitters and hormones too though. 

 

For example, when you wake up first thing in the morning you will have been fasting all through the night. At this point your serotonin levels are incredibly low and you have high cortisol making you stressed. At the same time, the light from the sun also increases the release of cortisol which wakes you up (stress hormones are stimulatory whereas relaxation hormones tend to be sedative). Cortisol removes melatonin from the brain and also widens the veins via nitric oxide.

 

Then there are other things you can do: exercise for instance is well known to increase serotonin and other endorphins and boost the mood. It’s time to stop thinking of your brain as an isolated thing!

 

The Basics of CBT for Eliminating Stress

Whether you have normal levels of moderate anxiety, or you experience large amounts of stress leading to panic attacks and health problems, CBT is the number one tool for dealing with it. CBT stands for ‘cognitive behavioral therapy’ and is the preferred tool for therapists trying to deal with all manner of different psychological disorders.

 

This is partly because CBT has a huge amount of evidence supporting its effectiveness. But what also makes CBT so useful is the fact that it is portable and affordable. CBT involves teaching techniques which can be learned even remotely over the internet. This means you can teach yourself the techniques and be incredibly effective at controlling your emotions and your stress responses.

 

How it Works

 

The basic idea behind CBT is that we ‘think ourselves’ into our mental states. Associations and conditioning partly affect our emotional response to stimuli but so too does what we think.

 

For example, when you’re afraid of talking in public, it’s probably because you are thinking of all the things that could go wrong. You maybe think ‘people will laugh at me’, or ‘what if I stutter’ or ‘what if I faint?’. Thinking these things, and visualizing them as we tend to do, can be enough to trigger the release of hormones or other hormones and this then makes us panic and possibly even causes us to make those mistakes!

The trick then is to change those thoughts so that you no longer believe those things will happen. And if you can do that, then you can completely remove the fear and the response. 

 

Cognitive Restructuring

 

The way you are taught to do this in CBT is through something called ‘cognitive restructuring’. This is a set of tools that you can utilize in order to ‘reprogram’ your thoughts and change your beliefs.

 

One example of this is something called ‘thought challenging’. Here, you simply challenge the negative thoughts that are causing you to be stressed or afraid by looking at how realistic they are. Would people really laugh at you if you stuttered? In all likelihood no, they would be sympathetic. Are you really likely to faint? Probably not.

 

Another very useful tool is something called ‘hypothesis testing’. Here you don’t just convince yourself that your fear is unlikely, you actually prove it to yourself to make sure you really believe it.

 

So how might you do that? One example is that you might put yourself in the situation you are afraid of and see what happens. So in this case, that might mean giving a speech in front of people and then purposefully stuttering to see if people react badly. Just remind yourself: it really doesn’t matter what they think. Now let yourself stand there and try to reduce stress. When you see that there is no negative outcome, you’ll remove the stress entirely.

 

Finally, CBT also incorporates meditation, exposure therapy and other known techniques to give you a powerful tool set for overcoming stress, phobias and more.