Take Care Of Yourself
Stop blaming anything/anyone for your sadness or tension. Happiness comes from inside .i.e. from your inner world . It doesnt come from your outer world. As said rightly by someone: Happiness is an internal affair. Also, be generous towards your own-self. Dont be cruel to your own inner child. Care for your inner child .i.e. inner-self with benevolence and generosity. Then you can remain happy from within yourself.
Maintain A Consistent Sleep Schedule
Going to bed and waking up at the same times each day is one of the pillars of sleep hygiene those guidelines sleep docs recommend for ensuring a good nights sleep. It helps the mind, too. If you try to go to bed early, when your brains not ready to sleep, it will focus on other things, Breus says, which keeps the brain excited and awake.
Why We Should Think Of Our Brains As A Muscle That Needs Training
We understand what its like to go to the gym a few times a week and look after our physical bodies, but we need to start looking after our minds theyve never been under this much strain, where the world is quicker than ever.”
Just like our body, our mind needs regular exercise and daily attention, says Jamie. “To be able to manage your mind is a skill like any other skill and weve forgotten that. Why wait until you feel terrible to do it?
Our mind needs regular exercise and daily attention. To be able to manage your mind is a skill.
The goal of exercising your mind is not to find happiness, which Jamie describes as a transient emotion. “All of our emotions are transient. Theres no such thing as a bad emotion,” she says. “When we dont feel happy we panic, but its about accepting that we are always in different stages but knowing that it will pass. Happiness is not perfect it doesnt exist when you get that job or the house or the car were always putting happiness off because were always in this rat race to get there.
By taking a time out each day to perform some brain training exercises, Jamies hope is that the simple process will help you accept when thing arent perfect and give you a different metric for success .
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Quick Tips For Combating Brain Fog
If youve been experiencing brain fog or feelings of having a scattered mind, try these quick tips for instant refocus.
1. Eat a healthy snack.
If you havent eaten in a few hours, low blood sugar may be causing that brain fog youre experiencing. Try eating something healthy such as peanut butter and an apple or a few carrot sticks and some hummus.
2. Take a power nap.
Often, brain fog can be the result of not getting enough sleep. Taking just a 20-minute nap can be enough to recharge your energy and regain some clarity.
3. Go outside.
Sometimes, when were inside for long periods of time, our brains need a dose of fresh air to perk up. Go for a quick walk, or even just stand outdoors for a few minutes, and take a few deep breaths. Even recent research suggests that our brains like the outdoors better.
4. Drink some water.
Dehydration is one of the top reasons we end up feeling foggy and unfocused during the day. Most experts suggest 3.7 liters of fluids every day for men and about 2.7 liters of fluids every day for women for optimal hydration.
Stress Management May Reduce Health Problems Linked To Stress Which Include Cognitive Problems And A Higher Risk For Alzheimer’s Disease And Dementia
It’s not uncommon to feel disorganized and forgetful when you’re under a lot of stress. But over the long term, stress may actually change your brain in ways that affect your memory.
Studies in both animals and people show pretty clearly that stress can affect how the brain functions, says Dr. Kerry Ressler, chief scientific officer at McLean Hospital and professor of psychiatry at Harvard Medical School. Scientists have seen changes in how the brain processes information when people experience either real-life stress or stress manufactured in a research setting. Either type of stress seems to interfere with cognition, attention, and memory, he says.
Stress affects not only memory and many other brain functions, like mood and anxiety, but also promotes inflammation, which adversely affects heart health, says Jill Goldstein, a professor of psychiatry and medicine at Harvard Medical School. Thus, stress has been associated with multiple chronic diseases of the brain and heart. In addition, it can affect men and women differently, she says.
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Hang Out With Your Friends
What better way to clear your mind than to have a drink with friends?
We are social beings and we need a social circle. Research has found that people with a strong support system are better equipped to face stressful situations and are more resilient to stress.
Dont ruminate your feelings all alone. Go out with friends, spend time with them, even if you dont feel like it at first.
You can also ask them for advice or talk out your problems with them Just dont spend two hours complaining
There you have it, my top 10 strategies to clear your mind and reduce stress.
What strategies do you use to clear your head? Let me know, Id love to hear from you in the comments!
Till next time,
I absolutely love these tips! Walking outside in nature, and journaling seem to work best for me.
Other Types Of Relaxation Techniques
Many de-stressing therapies have common goals. They aim to help you pay attention to your body and focus on aspects of your breathing or other exercises that will lower your blood pressure and increase feelings of well-being. You can try:
- Biofeedback, which measures body functions and helps you learn to control them.
- Self-hypnosis, in which a practitioner teaches you to relax when you hear a phrase or get a nonspoken cue.
- Massage therapy, which can include Swedish, sports, Shiatsu, or other types of massage.
- Music therapy, when a therapist uses music to accomplish health goals.
- Art therapy, which uses art to enhance your physical, emotional, and mental well-being.
- Aromatherapy, or using essential oils as a type of treatment.
- Hydrotherapy, which can include soaking, compresses, or even steam baths.
While relaxation practices are mostly safe for heathy people, there have been reports of negative impacts, such as increased stress, bad thoughts, or a fear of losing control. Talk to your doctor about what practice might be best for you, depending on the relaxation technique you want to try and your health.
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Spend 5 Minutes Writing Down The Essential Tasks For The Day
Once you do the aforementioned practices, you can get down to the business of the day but before your mind starts buzzing with to-dos, use these five minutes to itemize, prioritize and be super specific with what you want to achieve today in list form.
Dont just check emails. Write down, check 20 emails in 30 minutes from x to x time, says Stephanie Lincoln, a licensed mental health counselor, certified fitness trainer and the Founder/CEO of Fire Team Whiskey. We all have hundreds of items on our to-do lists, and this helps us prioritize just five essentials for that day to not feel so overwhelmed.
We all suffer from shiny object syndrome the thing that is the loudest and most flashy is the thing we will focus our attention on.
Make sure your essential tasks are focused on your current priorities, adds Lincoln. We all suffer from shiny object syndrome the thing that is the loudest and most flashy is the thing we will focus our attention on, but step back and ask yourself, Is this really a priority, or is it just the most appealing one I want to work on because its shiny?’ Identify the one task you are dreading the most and make that #1 on your list. Get that done first because most likely, the most dreaded task is usually the most important one.
Check off each item as you go through the day so that later you, you can relish the accomplishments.
Take Some Time To Meditate
True meditation, when you are able to remove yourself from everything going on in your world and focus only on breathing, has amazing benefits. It eliminates stress, allows you to think clearly, see the big picture and helps reduce the probability of future events stressing you out.
As entrepreneurs, we are so busy — constantly operating with the pedal to the metal — we often forget to pause for a minute and take a step back to simply breathe.
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Focus On Now Not The Future Or The Past
For some people, racing thoughts stem from something that has not happened and may never happen. Others focus on things that happened in the past, which they cannot change.
People who experience racing thoughts should try to focus on what is happening now. Saying to themselves, I wont worry about the past or the future, Ill focus on what I can control, is a good place to start.
Clear Your Mind With Resistance Training Exercise
A great way to give you an immediate energy burst while clearing your mind is through a resistance training exercise.
Its very difficult to have racing stressful thoughts or worry when your mind and body are occupied with intense muscle work that requires concentration, focused breathing, and counting reps.
Your brain becomes empty of all thought except forcing your muscles to do their work.
Resistance exercise has so many health benefits aside from having a clear mind and improved muscle strength and tone.
It helps you maintain flexibility and balance, manage your weight, have greater stamina, increase bone density, prevent and control many chronic health conditions, and decrease your risk of injury.
You can perform strength training with free weights or medicine balls, weight machines, resistance bands, or with your own body weight .
When you perform strength training, you begin with eight to ten exercises that work the major muscle groups of the body, performing them two to three times every week and focusing on different muscle groups during each session.
If youre a beginner, start with one set of each exercise, with eight repetitions, no more than twice a week.
Then gradually increase to two to three sets for each exercise with eight to twelve reps, every second or third day.
Once you can easily do twelve reps of an exercise, you can increase the weight or resistance. Sessions should last about 20-30 minutes each.
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How To Clear Your Mind: 10 Strategies
byLachlan BrownApril 5, 2020, 5:47 am
Given the constant stream of negative news about the coronavirus pandemic, its easy to feel anxious and uncertain.
Anxiety is understandable since it has turned our lives upside down and threatens our sense of safety.
It can be difficult to let go of these thoughts and feelings.
But, we can also use anxiety to develop habits that protect our mental health.
So the next time you notice anxious thoughts racing through your mind, try one of these activities to clear your mind.
Do Progressive Muscle Relaxation
As you lie in bed, tense and relax all of your muscles one by one, starting at your toes and ending at your head. Not only is this incredibly relaxing, as the name implies, but it also forces you to think about the physical parts of your body, directing your attention away from whatever thoughts or stressors youre fixating on, Breus says.
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How To Clear The Mind
When its not just an occasional spell of brain fog, and youve been feeling consistently unfocused, lacking in mental energy, and scattered in your thinking, it might be time to employ a longer-term solution or several.
The following comprises a list of useful techniques for clearing your mind and refocusing your awareness, attention, and state of mind. How to clear your head and approach things with a clear head can be essential in many cases.
How To Clear Your Mind In Times Of Stress
Working as your own boss, creating the perfect schedule, following a dream of your own what could possibly go wrong? While the idea of entrepreneurship looks fantastic on paper, the freedom of self-starting is often accompanied by significant stressors. While all jobs come with their own anxiety-provoking moments, the high stakes of creating your own business can have debilitating effects. In fact, studies have shown that thirty percent of entrepreneurs face depression or chronic anxiety, a higher figure than those with traditional nine-to-five careers.
Stress can appear in many forms, hiding behind an unbearable headache or an irritable mood. So what do you do when you feel it taking over? While its vital to pay attention to your mental health, stress doesnt need to stop you from pursuing your passion. Rather than a blaring red flag, it can serve as a stop sign, gently reminding you to slow down and check in with yourself. Here are simple steps you can take to clear your head in times of work-related turbulence on the road to success.
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Organize Your Thinking And Draw Conclusions
Once you release all that mental content, the idea would be to organize it and reach conclusions about what you want to do with this topic.
Do you want to take it or abandon it? Do you want to ask for help or to carry it out?
Organizing your thoughts is something you should try to do at least once a week to calm your mind. My favorite day to organize my thinking is Saturday, after Ive had a week full of it and a week full of writing about it.
Because there are many things that youre thinking about and your mind loves to let you know about all the pending items that you still need to take care of, this ends up saturating and overstimulating your mind. But if you already emptied it, you already have it organized, and by doing this, you can also learn how to use an agenda or a calendar to tell your mind you can now go and dedicate to observe reality, connect with the present since the rest is already scheduled.
Dont allow things to hang or linger in your mind. If something is bothering you or theres something you still need to do, write it down. It can be a to-do list or a waiting for list, where you make a list of all the things youre waiting for, such as a package to arrive in the mail or a call back from someone. Dont allow these thoughts to fester and distract you when there are better places to leave them.
Write Down Your Thoughts In A Journal
Writing is something that many entrepreneurs dont do enough of — yet its such a powerful personal exercise that can help you better understand any dilemma or situation. Put a journal on your desk and throw it in your bag when you leave the office — keep it on you at all times.
When a stressful situation presents itself pull out your journal and write down the problem, what is contributing to the problem and possible ways to defuse the problem. Give it a try — I bet you will surprise yourself with how effortlessly you are able to come up with a solution to any issue.
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How An Average Guy Became His Own Life Coach
Im an average guy.
Ive never been one to try and find meaning in religion or spirituality. When I feel directionless, I want practical solutions.
And one thing everyone seems to be raving about these days is life coaching.
Bill Gates, Anthony Robbins, Andre Agassi, Oprah and countless other celebrities go on and on about how much life coaches have helped them achieve great things.
Good on them, you may be thinking. They can certainly afford one!
Well Ive recently discovered a way to receive all the benefits of professional life coaching without the expensive price tag.
What Is The Fastest Way To Relieve Stress
There are countless techniques for managing stress. Yoga, mindfulness meditation, and exercise are just a few examples of stress-relieving activities that work wonders. But in the heat of the moment, during a high-pressured job interview, for example, or a disagreement with your spouse, you cant just excuse yourself to meditate or take a long walk. In these situations, you need something more immediate and accessible.
One of the speediest and most reliable ways to stamp out stress is to engage one or more of your sensessight, sound, taste, smell, touchor through movement. Since everyone is different, youll need to do some experimenting to discover which technique works best for youbut the payoff is huge. You can stay calm, productive, and focused when you know how to quickly relieve stress.
Social interaction is your bodys most evolved and surefire strategy for regulating the nervous system. Talking face-to-face with a relaxed and caring listener can help you quickly calm down and release tension. Although you cant always have a pal to lean on in the middle of a stressful situation, maintaining a network of close relationships is vital for your mental health. Between sensory-based stress relief and good listeners, youll have your bases covered.
Affordable Online Therapy for Stress
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