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Posts Tagged ‘Calm’

Dr. Martin Seligman founder of the positive psychology movement described the 3 p’s of pessimistic behaviour

Personalize “It’s my fault”
We blame ourselves for the events that occurred and are angry for not having known or for taking action sooner.
Not taking failures personally allows us to recover and move on.

Pervasive “My whole life is a disaster”
Assuming that since this ONE horrible event/incident has occurred, everything is awful in their lives
Whether it’s personal or business related, they catastrophize that their happiness is gone and will never return.

Permanence “I will never feel joyful again”
Individuals believe that the way they feel now… shattered and broken… is the way they will feel forever. Evidence suggests that we do recover and often thrive in the face of adversity.

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SOME PEOPLE JUST SEEM TO BOUNCE BACK FROM ANYTHING. HERE’S WHAT THEY HAVE IN COMMON.

BY HARVEY DEUTSCHENDORF

Success is seldom a straight road; it almost always involves many detours and dead ends. It takes tenacity and determination to keep going, but those that do will eventually reach their destination.

Most of us have heard before that Thomas Edison failed more than 1,000 times but continued on despite being ridiculed by the media and those around him. And plenty more people refuse to quit long after most would have given up. What is it about these people that makes them different?

There are a number of attributes that consistently stand out amongst those who tenaciously follow their own path in life. Here are seven things highly resilient things have in common:

1. HAVE A HIGHLY DEVELOPED SENSE OF SELF
People who are able to develop a strong sense of who they are and what matters to them are much better able to resist external influences that will keep many people from reaching their potential. They are able to draw strength from within and are therefore less likely to be influenced by what others think of them. This strong inner strength helps them deflect criticism, alienation, ridicule and other factors that everyone who forges their own path inevitably faces.

2. LOOK FOR A POSITIVE TAKE AWAY FROM EVERY SITUATION
When things don’t go according to plan, resilient people look for the learning in the situation and the lesson they can take away. They don’t view failure as final, rather a necessary learning step that will take them further along the path. Instead of taking setbacks personally, they are seen as an inevitable part of the learning process and mentally prepare themselves to deal with them. Resilient people do not lose the lesson.

3. TAKE A LONG TERM VIEW
Resilient people are prepared for the long haul, fully realizing that anything worth achieving will be difficult and will take a great deal of time, effort and persistence. Despite not seeing any immediate results of their efforts, they are keenly aware that what their lives will look like in the future will be determined by their efforts today. Their strong sense of the future motivates them to take action even when they see no immediate benefit and don’t feel very motivated in the moment.

4. HAVE HIGHLY DEVELOPED SENSE OF PURPOSE

Whether it is a belief in a higher power, a strong sense of purpose, or a great sense of humor, resilient people have sources of strength they can rely on to get them through difficult situations. This decreases their sense to belong and rely upon others for motivation. They see their lives beyond the everyday routine and strongly feel the need to follow their own vision. Their motivation is intrinsic.

5. DON’T GET FRIGHTENED BY UNCOMFORTABLE THOUGHTS OR NOT HAVING THE ANSWERS

Most people believe that not knowing how to do something and not being able to, are one and the same thing. Highly resilient people don’t let not knowing how to do something stop them. They believe that they will find a way. They have faith in their ability to overcome whatever obstacles are in their path. Expecting to find new situations uncomfortable and difficult, they are willing to accept this as part of the process.

6. ARE SELECTIVE IN WHOM THEY LOOK TO FOR GUIDANCE AND INSPIRATION
Highly resilient people don’t suffer fools. It’s not that they never look to others for guidance and direction, it’s that they are very selective in who they chose to follow. They look for mentorship in people who have achieved greatly and whom they admire. Once they have found the people they chose to follow, they soak up all the information, guidance and inspiration they can by reading their books and listening to their spoken messages for insight.

7. FIND HEALTHY WAYS TO RECHARGE AND NURTURE THEMSELVES
Resilient people are no less susceptible to pressures and life’s stressors than anyone else, but they have developed healthy coping mechanisms they know can be counted on. Whether it is meditation, exercise or an all-encompassing hobby, they have proven methods that allow them to recharge their energy and get back into pursuing their passion. Personal growth and development for them is not a passing interest or flavor of the month, it is a way of life.

http://www.fastcompany.com/3028712/7-habits-of-highly-emotionally-intelligent-people

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Protein-rich breakfast helps curb appetite throughout the morning

Date: November 14, 2013 Source: University of Missouri-Columbia

Summary:
New research presented today at The Obesity Society’s annual scientific meeting in Atlanta shows that eating high protein sausage and egg-based breakfasts curbed hunger throughout the morning, compared with a low-protein breakfast (pancakes and syrup) or skipping breakfast, in 18-55-year-old women.

While Americans generally consume enough protein, they tend to eat a small amount at breakfast, moderate amounts at lunch, and the largest amount at dinner. New research presented today at The Obesity Society’s annual scientific meeting in Atlanta shows that eating high protein sausage and egg-based breakfasts curbed hunger throughout the morning, compared with a low-protein breakfast (pancakes and syrup) or skipping breakfast, in 18-55-year-old women.

“Eating a breakfast rich in protein significantly improves appetite control and may help women to avoid overeating later in the day,” said Kevin C. Maki, principal investigator of the study and a research scientist with Biofortis Clinical Research, a Mérieux NutriSciences company.

All of the breakfast meals contained approximately 300 calories and similar quantities of fat and fiber. The protein-rich breakfast bowls contained 30 to 39 grams of protein. Participants completed questionnaires to rate aspects of appetite — such as hunger, fullness, and desire to eat — before breakfast and at 30 minute intervals between breakfast and lunch. A standard lunch meal of tortellini and sauce was served and subjects were asked to eat until comfortably full. Study participants had improved appetite ratings (lower hunger, more fullness, less desire to eat) throughout the morning after eating each protein-rich breakfast, and also ate fewer calories at lunch, compared with the low-protein breakfast and breakfast skipping (water only).

“In the USA, many people choose to skip breakfast or choose low protein foods because of lack of high protein convenient choices. These results demonstrate that commercially prepared convenient protein-rich meals can help women feel full until lunch time and potentially avoid overeating and improve diet quality,” said Heather Leidy, an assistant professor specializing in appetite regulation at the University of Missouri and a co-author on the study.

Story Source:
The above story is based on materials provided by University of Missouri-Columbia. Note: Materials may be edited for content and length.

Cite This Page:
University of Missouri-Columbia. “Protein-rich breakfast helps curb appetite throughout the morning.” ScienceDaily.

ScienceDaily, 14 November 2013 http://www.sciencedaily.com/releases/2013/11/131114102528.htm

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Did something or someone annoy you today?  Tired of the cold and  shovelling snow?  Your mood will be completely elevated listening to the music video HAPPY by Pharrell Williams the most joyful catchy tune that will have you up dancing!

http://www.youtube.com/watch?v=y6Sxv-sUYtM

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For 30 Days try this ‘breathing minutes’ exercise 10 or more times a day. For a minute at a time, practise diaphragmatic breathing whenever you are waiting for something. Remember, you don’t need to be standing or lying down.

You can do this whenever:

  • You are stopped at a stoplight
  • You are on hold on the phone
  • You are waiting in line at a store
  • You are watching the commercials during a television show
  • You are waiting for the microwave to heat some food
  • You are waiting for a friend at work or school
  • You are waiting for the computer to boot
  • You are waiting for the teacher to hand out the test papers
  • You are waiting for an instant message or a phone or text message
  • You are waiting for a meeting to start

While this suggestion requires you to be mindful, the results are worth it.

You will feel calmer, and less stressed throughout the day.

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Author Tom Rath who wrote, “Eat Move Sleep,” firmly states that “one of the biggest impediments to sleep is what you do in the hour before you go to bed.”

I agree. Checking emails, racing around trying to get everything finished, watching violent or disturbing television shows is not the relaxing, decompressing message you want to send to your nervous system. At the very least, practicing slow diaphragmatic breathing will switch you from sympathetic ‘fight or flight’ into parasympathetic ‘rest and digest’ nervous system. You will then signal your body that you are slowing down preparing for your sleep journey.

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