Psycho Facts™ pinned «Don't be afraid to do something just because you're scared of what people are going to say about you. People will judge you no matter what. #motivationhub @psycho_facts1»
New series of article is coming soon stay tuned .....
🔐The articles will be posted in 2 days gap starting from today! I hope you guys will love it🔥
#motivationhub #psychofacts
#food #relationships #tips #randomfacts
#wellbeing #healthy #wealthy
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@psycho_facts1
🔐The articles will be posted in 2 days gap starting from today! I hope you guys will love it🔥
#motivationhub #psychofacts
#food #relationships #tips #randomfacts
#wellbeing #healthy #wealthy
#share to your friends ❤️
@psycho_facts1
Psycho Facts™ pinned «New series of article is coming soon stay tuned ..... 🔐The articles will be posted in 2 days gap starting from today! I hope you guys will love it🔥 #motivationhub #psychofacts #food #relationships #tips #randomfacts #wellbeing #healthy #wealthy #share…»
Psycho Facts™
ғᴇᴇʟɪɴɢ ʙᴀᴅ ᴀʙᴏᴜᴛ ғᴇᴇʟɪɴɢ ʙᴀᴅ ᴄᴀɴ ᴍᴀᴋᴇ ʏᴏᴜ ғᴇᴇʟ ʙᴀᴅ🔐 #wellbeing #facts @psycho_facts1
According to a new study, people who accept their negative emotions have better psychological health.
Pressure to feel upbeat can make you feel downbeat, while embracing your darker moods can actually make you feel better in the long run, according to a new study out of UC Berkeley.
“We found that people who habitually accept their negative emotions experience fewer negative emotions, which adds up to better psychological health,” said study senior author Iris Mauss, an associate professor of psychology at UC Berkeley.
© Yasmin Anwar and Melani King
The study, published in the Journal of Personality and Social Psychology, tested the link between emotional acceptance and psychological health in more than 1,300 adults in the San Francisco Bay Area and the Denver, Colorado, metropolitan area.
The results suggest that people who commonly resist acknowledging their darkest emotions, or judge them harshly, can end up feeling more psychologically stressed.
By contrast, those who generally allow such bleak feelings as sadness, disappointment, and resentment to run their course report fewer mood disorder symptoms than those who critique them or push them away, even after six months.
“It turns out that how we approach our own negative emotional reactions is really important for our overall well-being,” said study lead author Brett Ford, an assistant professor of psychology at the University of Toronto. “People who accept these emotions without judging or trying to change them are able to cope with their stress more successfully.”
Three separate studies were conducted on various groups both in the lab and online, and factored in age, gender, socioeconomic status, and other demographic variables.
“It’s easier to have an accepting attitude if you lead a pampered life, which is why we ruled out socioeconomic status and major life stressors that could bias the results,” Mauss said.
In the first study, more than 1,000 participants filled out surveys rating how strongly they agreed with such statements as “I tell myself I shouldn’t be feeling the way that I’m feeling.” Those who, as a rule, did not feel bad about feeling bad showed higher levels of well-being than their less-accepting peers.
Then, in a laboratory setting, more than 150 participants were tasked with delivering a three-minute videotaped speech to a panel of judges as part of a mock job application, touting their communication skills and other relevant qualifications. They were given two minutes to prepare.
After completing the task, participants rated their emotions about the ordeal. As expected, the group that typically avoids negative feelings reported more distress than their more-accepting peers.
In the final study, more than 200 people journaled about their most taxing experiences over a two-week period.
When surveyed about their psychological health six months later, the diarists who typically avoided negative emotions reported more mood disorder symptoms than their nonjudgmental peers.
At this point, researchers can only speculate on why accepting your joyless emotions can defuse them, like dark clouds passing swiftly in front of the sun and out of sight.
“Maybe if you have an accepting attitude toward negative emotions, you’re not giving them as much attention,” Mauss said. “And perhaps, if you’re constantly judging your emotions, the negativity can pile up.”
Next, researchers plan to look into such factors as culture and upbringing to better understand why some people are more accepting of emotional ups and downs than others.
🙌“By asking parents about their attitudes about their children’s emotions, we may be able to predict how their children feel about their emotions, and how that might affect their children’s mental health,” Mauss said.
sᴏᴜʀᴄᴇ
https://greatergood.berkeley.edu/article/item/feeling_bad_about_feeling_bad_can_make_you_feel_worse
#share #comment #tips
@psycho_facts1
Pressure to feel upbeat can make you feel downbeat, while embracing your darker moods can actually make you feel better in the long run, according to a new study out of UC Berkeley.
“We found that people who habitually accept their negative emotions experience fewer negative emotions, which adds up to better psychological health,” said study senior author Iris Mauss, an associate professor of psychology at UC Berkeley.
© Yasmin Anwar and Melani King
The study, published in the Journal of Personality and Social Psychology, tested the link between emotional acceptance and psychological health in more than 1,300 adults in the San Francisco Bay Area and the Denver, Colorado, metropolitan area.
The results suggest that people who commonly resist acknowledging their darkest emotions, or judge them harshly, can end up feeling more psychologically stressed.
By contrast, those who generally allow such bleak feelings as sadness, disappointment, and resentment to run their course report fewer mood disorder symptoms than those who critique them or push them away, even after six months.
“It turns out that how we approach our own negative emotional reactions is really important for our overall well-being,” said study lead author Brett Ford, an assistant professor of psychology at the University of Toronto. “People who accept these emotions without judging or trying to change them are able to cope with their stress more successfully.”
Three separate studies were conducted on various groups both in the lab and online, and factored in age, gender, socioeconomic status, and other demographic variables.
“It’s easier to have an accepting attitude if you lead a pampered life, which is why we ruled out socioeconomic status and major life stressors that could bias the results,” Mauss said.
In the first study, more than 1,000 participants filled out surveys rating how strongly they agreed with such statements as “I tell myself I shouldn’t be feeling the way that I’m feeling.” Those who, as a rule, did not feel bad about feeling bad showed higher levels of well-being than their less-accepting peers.
Then, in a laboratory setting, more than 150 participants were tasked with delivering a three-minute videotaped speech to a panel of judges as part of a mock job application, touting their communication skills and other relevant qualifications. They were given two minutes to prepare.
After completing the task, participants rated their emotions about the ordeal. As expected, the group that typically avoids negative feelings reported more distress than their more-accepting peers.
In the final study, more than 200 people journaled about their most taxing experiences over a two-week period.
When surveyed about their psychological health six months later, the diarists who typically avoided negative emotions reported more mood disorder symptoms than their nonjudgmental peers.
At this point, researchers can only speculate on why accepting your joyless emotions can defuse them, like dark clouds passing swiftly in front of the sun and out of sight.
“Maybe if you have an accepting attitude toward negative emotions, you’re not giving them as much attention,” Mauss said. “And perhaps, if you’re constantly judging your emotions, the negativity can pile up.”
Next, researchers plan to look into such factors as culture and upbringing to better understand why some people are more accepting of emotional ups and downs than others.
🙌“By asking parents about their attitudes about their children’s emotions, we may be able to predict how their children feel about their emotions, and how that might affect their children’s mental health,” Mauss said.
sᴏᴜʀᴄᴇ
https://greatergood.berkeley.edu/article/item/feeling_bad_about_feeling_bad_can_make_you_feel_worse
#share #comment #tips
@psycho_facts1
Do you want to create a better relationship with food?
Maybe you follow the standard recommendations for healthy eating, but they don’t seem to work for you—and you’re always fighting off cravings. Or maybe you’re constantly distracted by technology and overwhelmed by busyness, too scattered to find pleasure in your meals.
Learning to listen to your body’s reactions to food can do much more than just help you lose weight. Research suggests that mindful eating—a nonjudgmental awareness of the complete experience of eating—can contribute to weight loss, a decline in negative emotions, and a healthier relationship with food. It can also help you find a deeper connection to the foods you eat, nourishing you in ways you may never have experienced before.
Eating healthy can become both easier and more enjoyable because you are finally in sync with your body.
What is mindful eating?
To get to know how your body really reacts to food, you first need to listen mindfully. This includes being aware of what’s happening inside your body, inside your mind, and in the world all around you as you eat. It might involve paying attention to the entire timeline of eating: where your food comes from, how it is prepared, and how it is digested. And it might involve paying attention to the dynamic process of eating—for example, what changes occur in your body when you eat a particular food, a particular amount of food, or a food prepared in a particular way.
When you fully listen to your body’s reactions to food, you pay attention not only to your five senses—taste, smell, touch, sight, sound—but also to subtler bodily sensations, emotions, and food triggers. By honing this type of awareness, you can discover how different foods impact your body, mind, and day-to-day experiences.
You might discover that a certain food always makes you groggy and that another food energizes you. Or you might realize that you only eat a particular food when you’re anxious or only overeat when you’re sad. The goal is simply to listen, learn, and then take actions that better support the body’s needs.
If you are able to fully embrace mindful eating—becoming aware and accepting of your relationship with food—it can become a superpower. Try these seven strategies to learn how to listen to your body.
1. Mindfully explore your food issues
Shira Lenchewski, a registered dietitian and author of the new book The Food Therapist, suggests that there are five dysfunctional habits that many of us have around food. We may have just one of them or we may have them all. These food habits are:
Having trust issues (you just can’t stop yourself from eating)
Being a “pleaser” (you cave in to other people’s food choices)
Fearing the mundane (you think eating healthy would be way too boring)
Craving control (you beat yourself up for tiny diet “mistakes”)
Having a hot-and-cold pattern (you yo-yo diet and quickly go from “all in” to “all out”)
By becoming aware of your food habits, you can better explore the reasons behind them and put in place strategies to change them. For example, if you’re like me and you crave control, you might work on practicing self-compassion or acceptance so that you’re not so hard on yourself when your diet is imperfect. If you’re a pleaser, you could practice assertiveness, perhaps by requesting to meet a friend at a healthier restaurant. Or if you fear the mundane, you could get a new cookbook and learn some fun, creative ways to cook healthy meals.
2. Remove addictive foods
Paying attention to anything is harder when you’re distracted. Your smartphone makes it harder to pay attention to others; your workplace stress makes it harder to pay attention to your family; and it turns out that craving addictive foods distracts your attention, too.
What you miss out on are important signals from your body. Food addictions—especially to sugar, caffeine, and alcohol but sometimes also to dairy, carbs, and chocolate—can scream louder than true hunger, nutrient deficiencies, and food intolerances.
Maybe you follow the standard recommendations for healthy eating, but they don’t seem to work for you—and you’re always fighting off cravings. Or maybe you’re constantly distracted by technology and overwhelmed by busyness, too scattered to find pleasure in your meals.
Learning to listen to your body’s reactions to food can do much more than just help you lose weight. Research suggests that mindful eating—a nonjudgmental awareness of the complete experience of eating—can contribute to weight loss, a decline in negative emotions, and a healthier relationship with food. It can also help you find a deeper connection to the foods you eat, nourishing you in ways you may never have experienced before.
Eating healthy can become both easier and more enjoyable because you are finally in sync with your body.
What is mindful eating?
To get to know how your body really reacts to food, you first need to listen mindfully. This includes being aware of what’s happening inside your body, inside your mind, and in the world all around you as you eat. It might involve paying attention to the entire timeline of eating: where your food comes from, how it is prepared, and how it is digested. And it might involve paying attention to the dynamic process of eating—for example, what changes occur in your body when you eat a particular food, a particular amount of food, or a food prepared in a particular way.
When you fully listen to your body’s reactions to food, you pay attention not only to your five senses—taste, smell, touch, sight, sound—but also to subtler bodily sensations, emotions, and food triggers. By honing this type of awareness, you can discover how different foods impact your body, mind, and day-to-day experiences.
You might discover that a certain food always makes you groggy and that another food energizes you. Or you might realize that you only eat a particular food when you’re anxious or only overeat when you’re sad. The goal is simply to listen, learn, and then take actions that better support the body’s needs.
If you are able to fully embrace mindful eating—becoming aware and accepting of your relationship with food—it can become a superpower. Try these seven strategies to learn how to listen to your body.
1. Mindfully explore your food issues
Shira Lenchewski, a registered dietitian and author of the new book The Food Therapist, suggests that there are five dysfunctional habits that many of us have around food. We may have just one of them or we may have them all. These food habits are:
Having trust issues (you just can’t stop yourself from eating)
Being a “pleaser” (you cave in to other people’s food choices)
Fearing the mundane (you think eating healthy would be way too boring)
Craving control (you beat yourself up for tiny diet “mistakes”)
Having a hot-and-cold pattern (you yo-yo diet and quickly go from “all in” to “all out”)
By becoming aware of your food habits, you can better explore the reasons behind them and put in place strategies to change them. For example, if you’re like me and you crave control, you might work on practicing self-compassion or acceptance so that you’re not so hard on yourself when your diet is imperfect. If you’re a pleaser, you could practice assertiveness, perhaps by requesting to meet a friend at a healthier restaurant. Or if you fear the mundane, you could get a new cookbook and learn some fun, creative ways to cook healthy meals.
2. Remove addictive foods
Paying attention to anything is harder when you’re distracted. Your smartphone makes it harder to pay attention to others; your workplace stress makes it harder to pay attention to your family; and it turns out that craving addictive foods distracts your attention, too.
What you miss out on are important signals from your body. Food addictions—especially to sugar, caffeine, and alcohol but sometimes also to dairy, carbs, and chocolate—can scream louder than true hunger, nutrient deficiencies, and food intolerances.
When you try to listen to your body, you may simply hear, “Candy, candy, candy, candy!”
Once you remove addictive foods, you might start to crave things you never expected. For example, when I cut out all addictive foods, I noticed an intense craving for cantaloupe, spinach, and avocado (foods all high in potassium). Being able to identify which foods my body really needed and then eating them created a truly amazing experience—the cantaloupe even gave me goosebumps!
3. Prepare for each meal by calming the body
Your body’s voice won’t be as reliable if you’re stressed, though. Stress makes all of your digestive processes go haywire, leading your body to react poorly to everything. As a result, you may have a harder time identifying the specific foods your body wants and doesn’t want. That’s why calming the body before eating is so important.
To calm the body before each meal, take a few deep breaths. If you’re cooking dinner, make a habit of playing calm music while you cook and breathing deeply. Or if you’re picking up fast food on the way home, pause for a few deep breaths when you get out of the car.
To create calm specifically around food, it can also be helpful to periodically do short, food-focused mindful meditations.
4. Pause before beginning each meal
When you sit down with your food, Dr. Jan Chozen Bays recommends that you ask yourself which types of hunger you’re currently feeling:
Eye hunger: Did you see food and then want to eat?
Nose hunger: Did you smell food and then want to eat?
Ear hunger: Did you hear food cooking or being eaten and then want to eat?
Mouth hunger: Did you taste food and then want to eat more?
Stomach hunger: Did your stomach feel empty or growl and then you wanted to eat?
Mind hunger: Did you realize it was a certain time of day or think that you “should” eat more of a particular kind of food and then want to eat?
Emotional hunger: Did you feel sad, lonely, or anxious and then want to eat?
Cellular hunger: Did you get an intuitive craving for a specific food and then want to eat?
For example, your mouth hunger might want something crunchy, or your mind hunger might need some vegetables. When you really experience and begin to understand all of your hungers, you can finally learn how to satisfy them. You may find that if you address the type of hunger you are experiencing, you’ll achieve the type of fullness you seek.
To be continued...
#productive #foods #healthy
@psycho_facts1
Once you remove addictive foods, you might start to crave things you never expected. For example, when I cut out all addictive foods, I noticed an intense craving for cantaloupe, spinach, and avocado (foods all high in potassium). Being able to identify which foods my body really needed and then eating them created a truly amazing experience—the cantaloupe even gave me goosebumps!
3. Prepare for each meal by calming the body
Your body’s voice won’t be as reliable if you’re stressed, though. Stress makes all of your digestive processes go haywire, leading your body to react poorly to everything. As a result, you may have a harder time identifying the specific foods your body wants and doesn’t want. That’s why calming the body before eating is so important.
To calm the body before each meal, take a few deep breaths. If you’re cooking dinner, make a habit of playing calm music while you cook and breathing deeply. Or if you’re picking up fast food on the way home, pause for a few deep breaths when you get out of the car.
To create calm specifically around food, it can also be helpful to periodically do short, food-focused mindful meditations.
4. Pause before beginning each meal
When you sit down with your food, Dr. Jan Chozen Bays recommends that you ask yourself which types of hunger you’re currently feeling:
Eye hunger: Did you see food and then want to eat?
Nose hunger: Did you smell food and then want to eat?
Ear hunger: Did you hear food cooking or being eaten and then want to eat?
Mouth hunger: Did you taste food and then want to eat more?
Stomach hunger: Did your stomach feel empty or growl and then you wanted to eat?
Mind hunger: Did you realize it was a certain time of day or think that you “should” eat more of a particular kind of food and then want to eat?
Emotional hunger: Did you feel sad, lonely, or anxious and then want to eat?
Cellular hunger: Did you get an intuitive craving for a specific food and then want to eat?
For example, your mouth hunger might want something crunchy, or your mind hunger might need some vegetables. When you really experience and begin to understand all of your hungers, you can finally learn how to satisfy them. You may find that if you address the type of hunger you are experiencing, you’ll achieve the type of fullness you seek.
To be continued...
#productive #foods #healthy
@psycho_facts1
Psycho Facts™
When you try to listen to your body, you may simply hear, “Candy, candy, candy, candy!” Once you remove addictive foods, you might start to crave things you never expected. For example, when I cut out all addictive foods, I noticed an intense craving for…
5. Be mindful about each bite
To stay open to your body’s signals as you eat, focus on each bite using all of your senses. Ask yourself questions to more fully experience the meal. For example, ask yourself: Is it warm or cold? Is it savory or sweet? Is it crunchy or soft? Explore even further by trying to identify the exact flavors. Ask yourself: What herbs or spices are in this food? Does the food have any added sugar or salt? What other ingredients are in the food?
Next, explore the food emotionally. By tuning in to the effects of different foods on our emotions, we may start to see ways we use food to regulate and generate certain emotions.
So ask yourself: Does eating this food evoke any emotions—for example, happiness, calm, excitement, contentment, anxiety, anger, sadness, loneliness, shame, or guilt? If so, dig a little deeper and see if you can figure out why.
6. Pause sometime mid-meal
Pause after you’ve eaten enough food that it has reached your stomach and the digestive process has begun. During this pause, listen to your body to see if you can experience how it’s receiving the food. Pay attention to things like tummy rumbling, sweating, tiredness, nasal congestion, tingling, goosebumps, or any other bodily sensations.
Next, check in on your stomach hunger. Ask yourself: Is your stomach feeling full? Does your body want to keep eating? Or are you still trying to satisfy other types of hunger? There are no right or wrong answers. Rather, aim to be more aware of what’s happening inside your body so you can better understand the habits, drives, and experiences you have in relation to food.
7. Reflect mindfully at the end of your meal
Once you decide to stop eating—whether this be mid-meal, when your plate is empty, or after you’ve eaten several helpings and dessert (no judgment!)—take a moment to reflect on the entire experience. Start by asking yourself if each of the eight types of hunger (eye, nose, ear, mouth, stomach, mind, emotional, and cellular) have been satisfied. Make a mental note or scribble on a piece of paper the hungers that were not satisfied by this meal.
Spend an extra few minutes reflecting on each of the hungers that were not satisfied. Ask your body what it would need to satisfy each hunger. You may not get all the answers you’re looking for on the first try, but once you start listening to your body regularly, you’ll likely start to notice trends. And as you gather these insights, it becomes easier to eat in ways that are more satisfying and filling.
Listening to how your body reacts to food requires some effort—namely, a willingness to be aware, open, and accepting. It also takes time and attention—you probably won’t play calming music before every meal, notice all the emotions you’re having, or take mindful bites all the time.
With that in mind, practice mindful eating when you can and see if you can take just one insight from each mindful meal. In time, hopefully you’ll discover what nourishes your mind, body, and soul.
#productive #healthy #food
@psycho_facts1
To stay open to your body’s signals as you eat, focus on each bite using all of your senses. Ask yourself questions to more fully experience the meal. For example, ask yourself: Is it warm or cold? Is it savory or sweet? Is it crunchy or soft? Explore even further by trying to identify the exact flavors. Ask yourself: What herbs or spices are in this food? Does the food have any added sugar or salt? What other ingredients are in the food?
Next, explore the food emotionally. By tuning in to the effects of different foods on our emotions, we may start to see ways we use food to regulate and generate certain emotions.
So ask yourself: Does eating this food evoke any emotions—for example, happiness, calm, excitement, contentment, anxiety, anger, sadness, loneliness, shame, or guilt? If so, dig a little deeper and see if you can figure out why.
6. Pause sometime mid-meal
Pause after you’ve eaten enough food that it has reached your stomach and the digestive process has begun. During this pause, listen to your body to see if you can experience how it’s receiving the food. Pay attention to things like tummy rumbling, sweating, tiredness, nasal congestion, tingling, goosebumps, or any other bodily sensations.
Next, check in on your stomach hunger. Ask yourself: Is your stomach feeling full? Does your body want to keep eating? Or are you still trying to satisfy other types of hunger? There are no right or wrong answers. Rather, aim to be more aware of what’s happening inside your body so you can better understand the habits, drives, and experiences you have in relation to food.
7. Reflect mindfully at the end of your meal
Once you decide to stop eating—whether this be mid-meal, when your plate is empty, or after you’ve eaten several helpings and dessert (no judgment!)—take a moment to reflect on the entire experience. Start by asking yourself if each of the eight types of hunger (eye, nose, ear, mouth, stomach, mind, emotional, and cellular) have been satisfied. Make a mental note or scribble on a piece of paper the hungers that were not satisfied by this meal.
Spend an extra few minutes reflecting on each of the hungers that were not satisfied. Ask your body what it would need to satisfy each hunger. You may not get all the answers you’re looking for on the first try, but once you start listening to your body regularly, you’ll likely start to notice trends. And as you gather these insights, it becomes easier to eat in ways that are more satisfying and filling.
Listening to how your body reacts to food requires some effort—namely, a willingness to be aware, open, and accepting. It also takes time and attention—you probably won’t play calming music before every meal, notice all the emotions you’re having, or take mindful bites all the time.
With that in mind, practice mindful eating when you can and see if you can take just one insight from each mindful meal. In time, hopefully you’ll discover what nourishes your mind, body, and soul.
#productive #healthy #food
@psycho_facts1
Psycho Facts™
How to overcome fear and anxiety!!🤔🤔 #healthy #fear #psychology #management @psycho_facts1
Do you remember your first day of school? How about starting a new job? Or the feeling you get before trying something you never have done before? Chances are, it’s a mixed bag, with feelings of fear and anxiety combining with the excitement you get with the prospect of a new experience.
Anxiety and even some amount of fear can be a completely natural response to novel experiences. They’re the mind’s reaction to something it has never encountered before. When they become paralyzing, however, is when they’ve become a real problem.
Routine – How Good Are They For us?
A lot of people rely on routines. Sometimes, they’re labeled as doing things on autopilot, but they’re not all that bad. Routines allow us to do the same things on a daily basis, and to do them in a way that doesn’t change. They eliminate the need to make difficult decisions, encourage discipline, and even have positive impacts on mental health. It’s been shown that having a routine in place, especially when it comes to working habits, helps maintain a healthier sleeping cycle, and can even increase productivity.
Routines, or habits, are made and reinforced through past experiences. More often than not, they’re based on the things that have worked out for us before. For example, if you used to do your homework right after school as a child, and saw the benefits of this routine (better grades, more free time during the weekends, parental approval), then it’s expected that you’ve developed it into a positive habit. But, if in college you managed to get away with cramming before a test, that too could have turned into a learned behavior.
Unfortunately, though, learned behaviors can betray us. What worked in college may not pan out as successfully in the workplace, and doing things last minute is a bad habit we still hold, yet it’s not serving us any longer.
Still, because our minds are conditioned (trained) to think that that’s the right way to do something, we may be reluctant to try something new.
Breaking Free From Old Habits and How It Creates Anxiety
The moment we try to eliminate old behaviors, anxiety and fear tend to rear their ugly heads. This is because doing something new can be perceived by the brain as a source of stress. Being faced with an unknown situation can cause worry and tension, even when there’s very little to actually worry about.
A new school or job, for example, puts us into the position of having to fit into an unknown environment, establish relationships with unknown people, and most of all, prove our worth to new superior figures. This pressure can easily start causing panic, sleep problems, excess sweating, heart palpitations, nausea, or muscular tension. For some people, these symptoms become so overwhelming that they cause paralysis, and an inability to move forward.
To be continued.....
#healthy #wellbeing #healthcare
@psycho_facts1
Anxiety and even some amount of fear can be a completely natural response to novel experiences. They’re the mind’s reaction to something it has never encountered before. When they become paralyzing, however, is when they’ve become a real problem.
Routine – How Good Are They For us?
A lot of people rely on routines. Sometimes, they’re labeled as doing things on autopilot, but they’re not all that bad. Routines allow us to do the same things on a daily basis, and to do them in a way that doesn’t change. They eliminate the need to make difficult decisions, encourage discipline, and even have positive impacts on mental health. It’s been shown that having a routine in place, especially when it comes to working habits, helps maintain a healthier sleeping cycle, and can even increase productivity.
Routines, or habits, are made and reinforced through past experiences. More often than not, they’re based on the things that have worked out for us before. For example, if you used to do your homework right after school as a child, and saw the benefits of this routine (better grades, more free time during the weekends, parental approval), then it’s expected that you’ve developed it into a positive habit. But, if in college you managed to get away with cramming before a test, that too could have turned into a learned behavior.
Unfortunately, though, learned behaviors can betray us. What worked in college may not pan out as successfully in the workplace, and doing things last minute is a bad habit we still hold, yet it’s not serving us any longer.
Still, because our minds are conditioned (trained) to think that that’s the right way to do something, we may be reluctant to try something new.
Breaking Free From Old Habits and How It Creates Anxiety
The moment we try to eliminate old behaviors, anxiety and fear tend to rear their ugly heads. This is because doing something new can be perceived by the brain as a source of stress. Being faced with an unknown situation can cause worry and tension, even when there’s very little to actually worry about.
A new school or job, for example, puts us into the position of having to fit into an unknown environment, establish relationships with unknown people, and most of all, prove our worth to new superior figures. This pressure can easily start causing panic, sleep problems, excess sweating, heart palpitations, nausea, or muscular tension. For some people, these symptoms become so overwhelming that they cause paralysis, and an inability to move forward.
To be continued.....
#healthy #wellbeing #healthcare
@psycho_facts1
Psycho Facts™
How to overcome fear and anxiety!!🤔🤔 #healthy #fear #psychology #management @psycho_facts1
So Why Put Yourself Through this Stressful Process?
Well, even though it’s so much easier to stay in your comfort zone, change can be a tremendously positive thing. It can inspire, or set in motion, personal and professional growth. It can bring about better physical and mental health, or even allow you to realize a dream you’ve always had. It can allow you to learn new skills, or share your unique knowledge and outlook on a certain topic.
For example, if you’ve always wanted to take up writing, doing so even later in life, is not something you should shy away from. Even if you’re afraid of failure, it’s better to try your hand at a skill than to regret not having done it 10, 20, or 50 years from now. Because this is an unfulfilled dream of yours, you can do concrete things to help you manage your anxiety. Give yourself a test period. Or, if you’re a non-native speaker, invest in your knowledge and try to maximize your performance on internationally recognized tests such as the IELTS writing task. You can even start writing for yourself, and allowing your material to sit untouched for a couple of months before you decide to submit it to your favorite website, start a blog, or try to publish.
Embracing Change
Change is such a great thing that working through fear and anxiety is well worth the mental effort. Although the process can be difficult, there are some things you can do to make yourself slightly more comfortable.
Eating a healthy diet rich in micronutrients and eliminating mood-altering drinks such as coffee or energy drinks can have a positive impact on anxiety.
Exercising and getting plenty of sleep are both beneficial in eliminating stress and improving mood.
Keeping a journal can help you face your fears in a safe and relatively objective way.
Getting counseling is the best way to work through more serious anxiety disorders.
Pharmaceuticals or natural supplements may sometimes be used (as prescribed by your doctor) as a way of treatment.
Being afraid of things that haven’t happened yet is natural. Most of us deal with these feelings, if not on a daily basis, then definitely often. But working through this fear and anxiety is, eventually, the only way to move forward in life.
So, if you’ve been afraid to try something, yet you’re drawn to the experience – collect your courage and give it a go. Chances are, you’ll find that your worries were for nothing in the first place and that you’ll have a wonderful time doing something that’s been your wish all these years.
#productive #wellbeing #healthy
@psycho_facts1
Well, even though it’s so much easier to stay in your comfort zone, change can be a tremendously positive thing. It can inspire, or set in motion, personal and professional growth. It can bring about better physical and mental health, or even allow you to realize a dream you’ve always had. It can allow you to learn new skills, or share your unique knowledge and outlook on a certain topic.
For example, if you’ve always wanted to take up writing, doing so even later in life, is not something you should shy away from. Even if you’re afraid of failure, it’s better to try your hand at a skill than to regret not having done it 10, 20, or 50 years from now. Because this is an unfulfilled dream of yours, you can do concrete things to help you manage your anxiety. Give yourself a test period. Or, if you’re a non-native speaker, invest in your knowledge and try to maximize your performance on internationally recognized tests such as the IELTS writing task. You can even start writing for yourself, and allowing your material to sit untouched for a couple of months before you decide to submit it to your favorite website, start a blog, or try to publish.
Embracing Change
Change is such a great thing that working through fear and anxiety is well worth the mental effort. Although the process can be difficult, there are some things you can do to make yourself slightly more comfortable.
Eating a healthy diet rich in micronutrients and eliminating mood-altering drinks such as coffee or energy drinks can have a positive impact on anxiety.
Exercising and getting plenty of sleep are both beneficial in eliminating stress and improving mood.
Keeping a journal can help you face your fears in a safe and relatively objective way.
Getting counseling is the best way to work through more serious anxiety disorders.
Pharmaceuticals or natural supplements may sometimes be used (as prescribed by your doctor) as a way of treatment.
Being afraid of things that haven’t happened yet is natural. Most of us deal with these feelings, if not on a daily basis, then definitely often. But working through this fear and anxiety is, eventually, the only way to move forward in life.
So, if you’ve been afraid to try something, yet you’re drawn to the experience – collect your courage and give it a go. Chances are, you’ll find that your worries were for nothing in the first place and that you’ll have a wonderful time doing something that’s been your wish all these years.
#productive #wellbeing #healthy
@psycho_facts1
Psycho Facts™
Ways to save time at work🤔 #productivity #facts #healthy @psycho_facts1
Whether you are an entrepreneur or a student, or just someone who wants to have a productive lifestyle, the first and foremost thing to learn is time management.
We all are blessed with 24 hours a day. While some can be couch potatoes and feel that time flies in a second, some others can seal more than one deal, finish a chapter, or learn new skills in the same 24 hours.
However, some want to be productive and yet feel like time doesn’t favor them. In reality, they haven’t learned to save time ultimately. If you are one of them, here are seven ways to save time and make the most of your day.
Make A Structure Of Your Free Time
Structuring your free time seems pointless since you will not be doing any work. But that doesn’t mean your free time cannot be productive. People tend to stay motivated and focused on the workplace because of the presence of a work structure.
Although you would like to spend your free time freely, the downside of doing so is that you will lose focus of time spending or spend it doing pointless stuff. Structuring your time, on the other hand, will give you direction and purpose. This will provide you with something to stay motivated and focused or even help you understand your free time value.
Keep a Diary Of Time Details
Like they say, time flies, you can hardly keep track of it. But keeping a time diary on what you spend your time gives you an insight. You can see what things impact your productivity in the right way and what things negatively impact it. Knowing the same will lead you to make decisions regarding how you can make better use of time.
A time diary helps you see patterns of time spent, keeps you from spending time on low low-leverage stuff, enables you to focus on priorities, etc.
ind Out Your Priorities
Every person is unique, and so is the time they spent. Some people may work hard for a successful career or career growth in general. At the same time, some others want to invest more in family time. But the critical question is, which one is you?
The Life Hype recommends taking your time to think about which part of life is more important for you and invest your time accordingly. People sometimes go with the flow and hardly know if they are working towards their priorities, often losing valuable time and not getting any work done.
Understand Why 24 Hours Is Not Much
If you think about it, the activities and things you do, 24 hours shouldn’t be less for you. If an average person spends 7-8 hours sleeping, 8 hours working, 1+1 hours for eating and chores in the house – it leaves only 6 hours for the activities you want to do.
This realization of having only a little time for your other commitments will remind you how important time is and how you have to be strict about spending it every once in a while. This will remind you to say ‘no’ to things that are not taking you anywhere and continuously drive you to make the most of the time.
Focus On High-Leverage Activities
The 80/20 rule is quite popular, and it says that you can work 20% and yet gain 80% success. But it also depends on what work you do in that 20% so that you get 80%. Every activity is either high leverage or low leverage.
Some people might only focus on low-leverage activities like watching the TV, which unbeknownst to ourselves take away a considerable part of our time. However, investing the same time in reading a book, meditating, exercising can provide fruitful results when the time is right.
Don’t Over Work
The right approach isn’t how much you are doing but the quality of work you are doing. Take Apple, for example. They are one of the most successful companies, and they have only a few product lines.
You can take a similar approach to your life. You can do fewer things and yet have a productive lifestyle.
Pack Your Lunch in Advance
We all are blessed with 24 hours a day. While some can be couch potatoes and feel that time flies in a second, some others can seal more than one deal, finish a chapter, or learn new skills in the same 24 hours.
However, some want to be productive and yet feel like time doesn’t favor them. In reality, they haven’t learned to save time ultimately. If you are one of them, here are seven ways to save time and make the most of your day.
Make A Structure Of Your Free Time
Structuring your free time seems pointless since you will not be doing any work. But that doesn’t mean your free time cannot be productive. People tend to stay motivated and focused on the workplace because of the presence of a work structure.
Although you would like to spend your free time freely, the downside of doing so is that you will lose focus of time spending or spend it doing pointless stuff. Structuring your time, on the other hand, will give you direction and purpose. This will provide you with something to stay motivated and focused or even help you understand your free time value.
Keep a Diary Of Time Details
Like they say, time flies, you can hardly keep track of it. But keeping a time diary on what you spend your time gives you an insight. You can see what things impact your productivity in the right way and what things negatively impact it. Knowing the same will lead you to make decisions regarding how you can make better use of time.
A time diary helps you see patterns of time spent, keeps you from spending time on low low-leverage stuff, enables you to focus on priorities, etc.
ind Out Your Priorities
Every person is unique, and so is the time they spent. Some people may work hard for a successful career or career growth in general. At the same time, some others want to invest more in family time. But the critical question is, which one is you?
The Life Hype recommends taking your time to think about which part of life is more important for you and invest your time accordingly. People sometimes go with the flow and hardly know if they are working towards their priorities, often losing valuable time and not getting any work done.
Understand Why 24 Hours Is Not Much
If you think about it, the activities and things you do, 24 hours shouldn’t be less for you. If an average person spends 7-8 hours sleeping, 8 hours working, 1+1 hours for eating and chores in the house – it leaves only 6 hours for the activities you want to do.
This realization of having only a little time for your other commitments will remind you how important time is and how you have to be strict about spending it every once in a while. This will remind you to say ‘no’ to things that are not taking you anywhere and continuously drive you to make the most of the time.
Focus On High-Leverage Activities
The 80/20 rule is quite popular, and it says that you can work 20% and yet gain 80% success. But it also depends on what work you do in that 20% so that you get 80%. Every activity is either high leverage or low leverage.
Some people might only focus on low-leverage activities like watching the TV, which unbeknownst to ourselves take away a considerable part of our time. However, investing the same time in reading a book, meditating, exercising can provide fruitful results when the time is right.
Don’t Over Work
The right approach isn’t how much you are doing but the quality of work you are doing. Take Apple, for example. They are one of the most successful companies, and they have only a few product lines.
You can take a similar approach to your life. You can do fewer things and yet have a productive lifestyle.
Pack Your Lunch in Advance
Psycho Facts™
Ways to save time at work🤔 #productivity #facts #healthy @psycho_facts1
While you’re busy with your schedule and work structure, you hardly remember about your lunch. But when it’s time, whether you are a slow eater or fast eater, you end up spending more than 1 hour for lunch. One of the common reasons why it happens is because you spend half the time planning your lunch.
The right approach is to plan your lunch and pack a cold lunch in advance so that you can take a small break during lunch.
Bottom line
Time management skills are not something you will pick up in a week. You will need to practice it regularly to make it a habit until it becomes your lifestyle.
Please read this, it's very important topic🤍
#productivity #time #facts #share
@psycho_facts1
The right approach is to plan your lunch and pack a cold lunch in advance so that you can take a small break during lunch.
Bottom line
Time management skills are not something you will pick up in a week. You will need to practice it regularly to make it a habit until it becomes your lifestyle.
Please read this, it's very important topic🤍
#productivity #time #facts #share
@psycho_facts1
Sorry to tell u guys but we r gonna delete this channel because of copy right😫 sorry again we love u 😔
#sorry
#sorry
|Psycho facts ⭐️
✨🌙 Ramadan Karim for all of our Muslim Brothers and Sisters. psycho facts wishes you a happy fasting Season. 🌙✨
#psycho_facts1 #Wishes
@psycho_facts1
✨🌙 Ramadan Karim for all of our Muslim Brothers and Sisters. psycho facts wishes you a happy fasting Season. 🌙✨
#psycho_facts1 #Wishes
@psycho_facts1
Psycho Facts™
Sorry to tell u guys but we r gonna delete this channel because of copy right😫 sorry again we love u 😔 #sorry
Hey, We want to tell you that this is not April fools but we want your comment, suggestions and questions from you guys to continue posting and have courage to post!
⚠️ So leave a comment, suggestions or questions about this channel from now on✅
#facts #share #productivity #real
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⚠️ So leave a comment, suggestions or questions about this channel from now on✅
#facts #share #productivity #real
@psycho_facts1