100 Ways You Can Tap Into More of Your Brain
Posted by Site Administrator in Features on 08 26th, 2009 | no responses
We’d all like to be more creative, insightful, sensitive and productive, but with all the chaos and stress in our lives, it’s tough to tune out the noise and meet our full potential. But with the right balance of meditation, exercise, diet and recreation, we can discover easy ways to tap into more of our brains. Keep reading for 100 more hacks.
Environmental
Tune into the world around you by using all of your senses, becoming a better listener and getting outside.
1.Listen: Becoming a better listener tunes your brain into all the little subtleties that define someone’s personality, a problem, and an experience. You’ll become more aware of your surroundings and natural trends, too.
2.Slow down: To prevent burn out, take a few minutes or a few days to slow down and relax your mind.
3.Guided visualization: This meditative practice can help your mind make connections between seemingly unrelated experiences or senses.
4.Get fresh air: Fresh air can boost brain power, focus and mood.
5.Get online: Internet surfing engages you mentally and physically as you click around pages.
6.Go for a walk: Explore your neighborhood in a new way by taking a walk and noticing new smells, scenes, textures and noises.
7.Identify your brain’s best hour: Studies have shown that older people think most clearly in the morning while younger people are more focused in the afternoon.
8.Smell natural scents: Natural scents like sandalwood increase oxygen flow to the brain.
9.Connect your memories to events, sense and old memories: By making connections between new memories and things your brain already recognizes, you’ll be able to remember them more easily.
10.Listen to classical music: A study involving people who listened to Mozart found that their brains were able to make complex connections faster.
11.Avoid neurotoxins: Pollution, certain food additives and other chemicals slow down your brain.
12.Learn to deal with stress: Stress complicates your brain’s ability to process short-term memory.
13.Observe something new every day: Each day, think of a new thing to observe, like the colors people wear or different smells.
Exercises
These brain teasers and tricks will keep your mind young and healthy.
14.Draw: Drawing taps into the right side of your brain, a side that many of us seldom use.
15.Streamwriting: Leonardo da Vinci’s streamwriting technique can help you tap into your subconscious.
16.Blind readings: This exercise can help you tap into your intuition and requires you to write three solutions to a problem you have on three different index cards. Turn them over and evaluate which one you’re most drawn to.
17.Play this or that: The this or that game requires you to make impulse choices based on your intuition or gut reactions to questions like "city or town" or "mountains or beach."
18.Self-massage: Use this acupressure exercise guide to stimulate your brain and improve concentration and memory.
19.Aerobic activity: Increase oxygen and blood flow to the brain and give your brain a rest by running, swimming or doing cardio.
20.Red-light Green-light: Associate red lights with no/false/stop and green lights with yes/true/go while asking yourself questions. You’ll learn to trust your intuition after you answer.
21.Dance: Dancing is a great form of exercise and challenges your brain to learn new routines.
22.Puzzles: All kinds of puzzles, including word puzzles, work your brain.
23.Get dressed in the dark: Neurobic exercises, like getting dressed in the dark, require you to use different senses for different activities.
24.Prepare a story: Think out a story that you’ll tell friends later in the day, and consider storytelling style, details, jokes and more.
25.Play trivia games: Read trivia blogs and play trivia games to practice learning simple facts.
26.Sudoku: Sudoku is actually one of the most powerful brain exercises out there.
Diet
Diet plays a big role in how our brains function, just like the rest of our bodies and organs. Add more of these foods into your diet for better brain power.
27.Blueberries: Blueberries, the most popular "brain food," support cell growth and have valuable antioxidants.
28.Red cabbage: Red cabbage contains polyphenols that improve brain function and protect against stroke and Alzheimer’s.
29.Kale: Three servings per day of dark green leafy vegetables like kale can slow cognitive decline by 40%.
30.Almonds: Almonds contain phenylalanine, which stimulates the brain’s ability to create dopamine, adrenaline and noradrenaline.
31.Walnuts: Another valuable nut is the walnut, which contains protein, omega-3 fatty acids and help relieve bad moods, appetite and insomnia.
32.Salmon: Salmon contains healthy fats from omega-3s that are incredibly beneficial to brain health.
33.Greek yogurt: Greek yogurt contains tyrosine which improves focus and mental alertness.
34.Green tea: Another popular brain food is green tea, which boosts alertness, dopamine production and helps the brain make connections.
35.Asparagus: One cup of asparagus contains 70% of your daily requirement for folic acid, which helps memory.
36.Strawberries: Strawberries are rich in powerful antioxidants that promote cells’ abilities to help the brain send messages.
37.Eggs: Eat eggs for protein and choline, which improves memory.
38.Thyme: A study using rats found that thyme helped the older rats’ brains operate more like younger rats.
39.Tomatoes: Tomatoes give your brain valuable carotenoids to help it stay young.
40.Eat low-carb: High-carb foods can make you feel sleepy and sluggish, especially if you eat carbs made of white sugars.
41.Eat: Studies show that anorexics’ brains are more preoccupied with perfection and practical details rather than creativity or impulse.
42.Caffeine: Caffeine helps you stay alert temporarily and helps prevent cognitive decline.
Sleep
Sleep is important if you want more energy, better focus and a higher brian performance.
43.Get up earlier: Wake up earlier to get a fresh start and give yourself more time to get ready without rushing.
44.Take a catnap: A catnap as short as 6 minutes may sharpen memory.
45.Sleep deeply: Allow enough time for your sleep to reach the REM cycle so that your brain can dream and make connections.
46.Stay on a schedule: A regular sleeping schedule will help you fall asleep faster and wake up easier.
47.Go to bed earlier: The first part of your sleep may help your brain the most, so allow for extra sleeping time at night, not the next morning.
Social Hacks
Did you know that hanging out with friends is actually good for your mood and your mind? Here’s how being social impacts your brain health.
48.Volunteer: Volunteering reduces stress and provides you with a social outlet for making new friends and learning something new.
49.Plan a party: Your brain will have to focus on new types of details, and you’ll also get a lot of beneficial social interaction.
50.Share stories: Help your brain make connections by retelling stories to friends.
51.Hang out with friends: Social relationships and activities, even just talking on the phone, improves brain cognition, keeps you sharp, and lowers stress.
52.Hold group discussions: Group discussions fulfill your need to be social and help you think of things in a new perspective.
53.Take a class with a friend: Learning something new with a friend can help you review facts later and supplement the experience.
54.Interact with everyone: Don’t be friendly with friends only: to get as much brain benefit as you can out of social interaction, say hello to neighbors and strangers, too.
Learning
Brains that are constantly learning something new are less likely to go into a decline as you age.
55.Take a class: Explore a new subject to exercise your brain while practicing skills like critical thinking.
56.Memorize a poem: Memorize a new poem each day and then recite it back to someone in the evening.
57.Read: Reading engages your mind, teaches you new things, and can help you become more intuitive.
58.Learn song lyrics: Look up lyrics to a song and then test yourself when it comes on the radio.
59.Brainstorm: Let your brain make its own connections before starting on a project in a more clinical way.
60.Strike a balance: Over analyzing a subject can actually hinder creativity, so give yourself a break.
61.Watch less TV: While there are educational programs on TV, you’ll learn more by engaging yourself in actual activities.
62.Write: Even if you don’t think you’re a writer, take a few moments each day to practice being creative.
63.Practice: Practice new skills to get your brain accustomed to new strategies.
64.Switch up what you read: Read a science or travel magazine instead of a mystery novel to challenge your brain.
65.Try everything: Even if you think it’s a dumb idea, trying all solutions to a problem helps you stay creative.
66.Take notes: Take notes even if you’re not going to be quizzed later, as this practice helps you remember facts as well as your feelings about a subject.
67.Ask more questions: Asking questions keeps you engaged and helps you remember.
Habits
Consider these habits for better brain health.
68.Breathe deeply: Increase oxygen flow to your brain by breathing deeply.
69.Meditate: Clear your head and learn how to really connect yourself to the present moment through meditation.
70.Use your fingers more: Engage your fingers by using chopsticks, writing with a pen instead of the computer, or roll a pen through your fingers to stimulate your brain.
71.Take care of your teeth: Gingivits and poor oral health can contribute to cognitive decline.
72.Make lists: Lists help you make connections, analyze your tasks in a visual way and help memory.
73.Keep things varied: Don’t fall into a routine with your food, schedule, movie choices or hang-out spots.
74.Quit smoking: Nicotine reduces brain function by constricting blood flow to the brain.
75.Drink less alcohol: Alcohol doesn’t just impair your mind temporarily: frequent drinking can lead to cognitive decline in the long term, too.
76.Trust yourself: Tap into your intuition and natural brain power by trusting your instincts.
77.Write things down: The actual process of writing things down helps you remember them.
78.Keep a journal: Help your brain make connections at the end of the day by keeping a journal.
79.Translate: If you speak another language or are at least learning one, try translating past conversations, TV scenes and signs into the other language.
Challenges
Keep your brain sharp by testing it as much as you can.
80.Use your other hand: Make your brain concentrate on an activity it usually does involuntarily.
81.Travel: Traveling opens up your brain to all kinds of new challenges, smells, sights, noises and experiences.
82.Play Scrabble: Tricky games like Scrabble that require you to make connections and find solutions are good challenges for your brain.
83.Try to remember: By recalling facts, specific details and conversations from the last couple of days, you’ll work out your brain.
84.Drive a different route to work: Switch up your regular routine to make your brain work a little harder. Test yourself on the way home.
85.Take on extra responsibility: Instead of delegating a hard task to a subordinate, do it yourself to engage your brain.
86.Memorize phone numbers: Trying to remember a series of numbers gives your brain a good work out.
87.Rearrange your furniture: It’s amazing how accustomed your brain can become to an environment, but if you rearrange it, you’ll be challenged every time you walk into the room.
88.Do your errands on a different day: Break the routine by running your errands on a different day of the week.
89.Interview people: Interview people about their jobs and relationships to keep things fresh and continue learning.
90.Add in the physical aspect: Your brain becomes more engaged when you combine the mental with the physical, so practice a pen trick while you read.
91.Take a test: Take a test on any subject to find out your weaknesses and how you can improve upon them.
92.Use new media to interact: If you only talk to your parents on the phone, try using IM or Facebook chat every once in a while for a different experience.
93.Memorize names: At a party or other social event, try to remember all of the names of the people you just met, in the same order.
Vitamins
Add these vitamins to your diet for better brain power.
94.Vitamin E: Vitamin E can prevent Alzheimer’s.
95.Vitamin B: Vitamin B12 can prevent brain shrinkage in older individuals.
Wellness
These healthy living hacks will keep your mind sharp well into old age.
96.Stay healthy: Eating too much saturated fat and developing Type II diabetes can actually hurt your brain, too.
97.Keep your energy up: Exercise and eat healthy foods to stay energized and focused.
98.Practice good heart health: Heart-healthy foods and activities are also good for your brain.
99.Try natural remedies when you’re sick: To avoid side effects like cloudiness and more serious issues, ask your doctor about natural remedies.
100.Wear a helmet: Each concussion can greatly increase your chances of dementia.
Saturday, February 27, 2010
Tuesday, February 23, 2010
Grounding
Art of Grounding
So many of us in the modern day become so wrapped up in our lives, that we forget to pay attention to the little details that can truly enrich our daily experiences. Our attention is often occupied by events that happened last week, month or year, or even by worries of what will happen tomorrow, next Tuesday or even next month. We forget or may never realize that the greatest power we hold is in the moment.
One way to come back to the present is to ground oneself. Grounding is, in effect, being completely in your body (aware of physical sensations), and being present mentally and emotionally. Aside from the health benefits grounding provides (such as stress relief), you'll feel lighter and more in control of your environment. There are numerous ways to ground - the important thing is to find a method that truly works for you. I've included two ways you can experiment with: Tree Hugging , and Visualization Meditation.
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Hug a Tree
This exercise will require a nice looking tree that you wouldn't mind putting your arms around, as well as some privacy, if you're the type to feel self conscious hugging a tree in public (you can also sit at the base of the tree, or lean your back against the trunk). When you have found yourself a good tree, wrap your arms are around the trunk. Close your eyes and take at least three deep breaths, loosening your muscles at the same time.
Position your feet so that they are flat on the ground. If possible, remove your shoes so your feet are making contact with the earth; this will aid in your grounding process. Acknowledge any negativity you may have stored in your system - thoughts of worry, anxiety, past hurts, grudges, other people's energies, physical pain, etc., and then one by one, release them into the earth, watching them sink deep into the soil beneath you. Imagine that energy being soaked up and neutralized by the earth's healing energies.
When you're ready, imagine the healing energy of the earth begin rising up through the soles of your feet; you can imagine this energy as having a color, even a certain texture. Feel this energy rising up through your limbs, into your torso, arms, shoulders, neck and your head, and then out through the crown of your head.
Next, visualize pure healing white light from the universe streaming down into you through the crown of your head. Imagine this light flowing throughout your body, and sink into the ground through the soles of your feet. See the two energies mixing within your body, harmonizing and balancing your energies. Allow both energies to run for a few minutes.
Don't forget to breathe deeply and slowly while you're doing this. You might feel tingling, buzzing, warmth or energy coursing through your body, all of which is normal. If you find yourself getting dizzy, slow down the energy flow, and take it easy for a few minutes. Slowly bring yourself back to the present, and detach yourself from the tree gently. Thank the tree for its assistance, as well as Mother Earth for her healing and loving energies.
Meditation Visualization
You may do this excercise standing or sitting on a chair with your feet flat on the floor. Begin by breathing into your muscles, bones and organs until you are feeling calm and quiet. Bring your attention to the soles of your feet as you imagine roots growing out from them and extending slowly through the floor and into the earth. Watch them move deeper and deeper into the earth until they hit the magnetic core center.
Allow your body to feel the effects of gravity as it gets heavier and pulls you down, draining any tension, stress, negative emotions and energies out of your system. Let them sink into the earth through your roots and continue to breathe deeply. Instead of forcing your breath, allow your breath to breathe you.
Now that you are completely relaxed, slowly imagine a ball of healing earth energy gathering at the end of your roots, and see it moving through your roots towards your feet. Allow as much time as you need in order to visualize this ball of energy reaching the soles of your feet. Feel it traveling up through your limbs and into your abdomen and let it pause there for a moment.
Take some time to get used to this energy and observe its physical, emotional and mental effects on you. Explore the texture of this energy, and the colors that may accompany it. Immerse yourself in this feeling, and when you're ready, visualize this ball of energy expanding slowly until you are completely enveloped by it, like a bubble.
Let this ball continue to grow until it reaches about three to four feet from your physical body. Soak in the healing energies and know that you are safe and in control of your environment. You may stay in this state for as long as you need.
When you're ready, slowly wiggle your toes; rock your feet side to side, back and forth gently, until you can easily lift your feet up. Imagine those roots you just planted into the earth gently dislodging from your feet. Gently bring the rest of your body back to the present by wiggling and stretching them. Thank the Mother Earth for sharing her healing energies with you.
Welcome back!
So many of us in the modern day become so wrapped up in our lives, that we forget to pay attention to the little details that can truly enrich our daily experiences. Our attention is often occupied by events that happened last week, month or year, or even by worries of what will happen tomorrow, next Tuesday or even next month. We forget or may never realize that the greatest power we hold is in the moment.
One way to come back to the present is to ground oneself. Grounding is, in effect, being completely in your body (aware of physical sensations), and being present mentally and emotionally. Aside from the health benefits grounding provides (such as stress relief), you'll feel lighter and more in control of your environment. There are numerous ways to ground - the important thing is to find a method that truly works for you. I've included two ways you can experiment with: Tree Hugging , and Visualization Meditation.
--------------------------------------------------------------------------------
Hug a Tree
This exercise will require a nice looking tree that you wouldn't mind putting your arms around, as well as some privacy, if you're the type to feel self conscious hugging a tree in public (you can also sit at the base of the tree, or lean your back against the trunk). When you have found yourself a good tree, wrap your arms are around the trunk. Close your eyes and take at least three deep breaths, loosening your muscles at the same time.
Position your feet so that they are flat on the ground. If possible, remove your shoes so your feet are making contact with the earth; this will aid in your grounding process. Acknowledge any negativity you may have stored in your system - thoughts of worry, anxiety, past hurts, grudges, other people's energies, physical pain, etc., and then one by one, release them into the earth, watching them sink deep into the soil beneath you. Imagine that energy being soaked up and neutralized by the earth's healing energies.
When you're ready, imagine the healing energy of the earth begin rising up through the soles of your feet; you can imagine this energy as having a color, even a certain texture. Feel this energy rising up through your limbs, into your torso, arms, shoulders, neck and your head, and then out through the crown of your head.
Next, visualize pure healing white light from the universe streaming down into you through the crown of your head. Imagine this light flowing throughout your body, and sink into the ground through the soles of your feet. See the two energies mixing within your body, harmonizing and balancing your energies. Allow both energies to run for a few minutes.
Don't forget to breathe deeply and slowly while you're doing this. You might feel tingling, buzzing, warmth or energy coursing through your body, all of which is normal. If you find yourself getting dizzy, slow down the energy flow, and take it easy for a few minutes. Slowly bring yourself back to the present, and detach yourself from the tree gently. Thank the tree for its assistance, as well as Mother Earth for her healing and loving energies.
Meditation Visualization
You may do this excercise standing or sitting on a chair with your feet flat on the floor. Begin by breathing into your muscles, bones and organs until you are feeling calm and quiet. Bring your attention to the soles of your feet as you imagine roots growing out from them and extending slowly through the floor and into the earth. Watch them move deeper and deeper into the earth until they hit the magnetic core center.
Allow your body to feel the effects of gravity as it gets heavier and pulls you down, draining any tension, stress, negative emotions and energies out of your system. Let them sink into the earth through your roots and continue to breathe deeply. Instead of forcing your breath, allow your breath to breathe you.
Now that you are completely relaxed, slowly imagine a ball of healing earth energy gathering at the end of your roots, and see it moving through your roots towards your feet. Allow as much time as you need in order to visualize this ball of energy reaching the soles of your feet. Feel it traveling up through your limbs and into your abdomen and let it pause there for a moment.
Take some time to get used to this energy and observe its physical, emotional and mental effects on you. Explore the texture of this energy, and the colors that may accompany it. Immerse yourself in this feeling, and when you're ready, visualize this ball of energy expanding slowly until you are completely enveloped by it, like a bubble.
Let this ball continue to grow until it reaches about three to four feet from your physical body. Soak in the healing energies and know that you are safe and in control of your environment. You may stay in this state for as long as you need.
When you're ready, slowly wiggle your toes; rock your feet side to side, back and forth gently, until you can easily lift your feet up. Imagine those roots you just planted into the earth gently dislodging from your feet. Gently bring the rest of your body back to the present by wiggling and stretching them. Thank the Mother Earth for sharing her healing energies with you.
Welcome back!
mornings
How to be Happy First Thing in the Morning
by William McCamment on July 10, 2009
I have discovered the secret to being happy first thing in the morning and, surprisingly, it has nothing to do with getting to work early and hiding a family of radioactive badgers under your boss’ desk.
I’m always happy in the morning–even when I lived in Wisconsin and had to get up at 2:30 a.m. so I could have time to scrape ice off my 1988 Nissan Pulsar and drive 60 miles through nearly-fictional weather in order to get to my crummy little job.
I realize I’m probably not normal, but here are a few things I’ve learned that should help most people reduce their morning grumpiness:
1. Give Yourself Extra Time And Do Something Fun In The Morning
I know a lot of you would rather be mauled by dingos than have to get up any earlier, but giving yourself extra time in the morning will take that “rushed” feeling away and reduce the tension level by several degrees. I give myself a full hour before I even have to start getting ready. Usually, I spend it relaxing with a large cup of coffee and plotting a bank heist surfing the internet.
2. Learn To Get Up Before The Alarm Goes Off
Waking up to a screeching alarm is the surest way to inspire a killing spree. I’ve trained myself to wake up an hour before the alarm goes off and, seriously, it is the best advice in this whole article (don’t forget to shut off the alarm when you get out of bed though!).
3. Avoid Chore-Style Work First Thing In The Morning
Sure, you’ll have to feed the cats to stop their relentless yowling, but doing things like answering emails or shellacking patio furniture is way too much like work. Engage only in mindless, low-level activities such as watching squirrel videos or reading Dead Rooster.
4. Stay Away From The News
Trust me, if the world was vaporized by a runaway asteroid, someone would have told you.
5. Do Something Nice For A Random Person
Look for an opportunity to do something nice for someone. This is not only one of the most uplifting things you can do for yourself, but it might even cause a chain-reaction brightening the days of dozens of people you’ll never even meet. Give it a try and see how good it makes you feel.
Being happy first thing in the morning is important because it sets the tone for your entire day. Work on the morning and, I promise you, the rest of your day will have a much better chance of turning out great
by William McCamment on July 10, 2009
I have discovered the secret to being happy first thing in the morning and, surprisingly, it has nothing to do with getting to work early and hiding a family of radioactive badgers under your boss’ desk.
I’m always happy in the morning–even when I lived in Wisconsin and had to get up at 2:30 a.m. so I could have time to scrape ice off my 1988 Nissan Pulsar and drive 60 miles through nearly-fictional weather in order to get to my crummy little job.
I realize I’m probably not normal, but here are a few things I’ve learned that should help most people reduce their morning grumpiness:
1. Give Yourself Extra Time And Do Something Fun In The Morning
I know a lot of you would rather be mauled by dingos than have to get up any earlier, but giving yourself extra time in the morning will take that “rushed” feeling away and reduce the tension level by several degrees. I give myself a full hour before I even have to start getting ready. Usually, I spend it relaxing with a large cup of coffee and plotting a bank heist surfing the internet.
2. Learn To Get Up Before The Alarm Goes Off
Waking up to a screeching alarm is the surest way to inspire a killing spree. I’ve trained myself to wake up an hour before the alarm goes off and, seriously, it is the best advice in this whole article (don’t forget to shut off the alarm when you get out of bed though!).
3. Avoid Chore-Style Work First Thing In The Morning
Sure, you’ll have to feed the cats to stop their relentless yowling, but doing things like answering emails or shellacking patio furniture is way too much like work. Engage only in mindless, low-level activities such as watching squirrel videos or reading Dead Rooster.
4. Stay Away From The News
Trust me, if the world was vaporized by a runaway asteroid, someone would have told you.
5. Do Something Nice For A Random Person
Look for an opportunity to do something nice for someone. This is not only one of the most uplifting things you can do for yourself, but it might even cause a chain-reaction brightening the days of dozens of people you’ll never even meet. Give it a try and see how good it makes you feel.
Being happy first thing in the morning is important because it sets the tone for your entire day. Work on the morning and, I promise you, the rest of your day will have a much better chance of turning out great
Saturday, February 13, 2010
humor
Research results indicate that, after exposure to humor, there is a general increase in activity within the immune system, including: An increase in the number and activity level of natural killer cells that attack viral infected cells and some types of cancer and tumor cells.
An increase in activated T cells (T lymphocytes). There are many T cells that await activation. Laughter appears to tell the immune system to "turn it up a notch."
An increase in the antibody IgA (immunoglobulin A), which fights upper respiratory tract insults and infections.
An increase in gamma interferon, which tells various components of the immune system to "turn on."
An increase in IgB, the immunoglobulin produced in the greatest quantity in body, as well as an increase in Complement 3, which helps antibodies to pierce dysfunctional or infected cells. The increase in both substances was not only present while subjects watched a humor video; there also was a lingering effect that continued to show increased levels the next day.
Laughter Decreases "Stress" Hormones
The results of the study also supported research indicating a general decrease in stress hormones that constrict blood vessels and suppress immune activity. These were shown to decrease in the study group exposed to humor.
For example, levels of epinephrine were lower in the group both in anticipation of humor and after exposure to humor. Epinephrine levels remained down throughout the experiment.
In addition, dopamine levels (as measured by dopac) were also decreased. Dopamine is involved in the "fight or flight response" and is associated with elevated blood pressure.
Laughing is aerobic, providing a workout for the diaphragm and increasing the body's ability to use oxygen.
Laughter brings in positive emotions that can enhance – not replace -- conventional treatments. Hence it is another tool available to help fight the disease.
Experts believe that, when used as an adjunct to conventional care, laughter can reduce pain and aid the healing process. For one thing, laughter offers a powerful distraction from pain.
In a study published in the Journal of Holistic Nursing, patients were told one-liners after surgery and before painful medication was administered. Those exposed to humor perceived less pain when compared to patients who didn't get a dose of humor as part of their therapy.
Perhaps, the biggest benefit of laughter is that it is free and has no known negative side effects.
So, here is a summary of how humor contributes to physical health. More details can be found in the article, Humor and Health contributed by Paul McGhee
Muscle Relaxation - Belly laugh results in muscle relaxation. While you laugh, the muscles that do not participate in the belly laugh, relaxes. After you finish laughing those muscles involved in the laughter start to relax. So, the action takes place in two stages.
Reduction of Stress Hormones - Laughter reduces at least four of neuroendocrine hormones associated with stress response. These are epinephrine, cortisol, dopac, and growth hormone.
Immune System Enhancement - Clinical studies have shown that humor strengthens the immune system.
Pain Reduction - Humor allows a person to "forget" about pains such as aches, arthritis, etc.
Cardiac Exercise - A belly laugh is equivalent to "an internal jogging." Laughter can provide good cardiac conditioning especially for those who are unable to perform physical exercises.
Blood Pressure - Women seem to benefit more than men in preventing hypertension.
Respiration - Frequent belly laughter empties your lungs of more air than it takes in resulting in a cleansing effect - similar to deep breathing. Especially beneficial for patient's who are suffering from emphysema and other respiratory ailments.
An increase in activated T cells (T lymphocytes). There are many T cells that await activation. Laughter appears to tell the immune system to "turn it up a notch."
An increase in the antibody IgA (immunoglobulin A), which fights upper respiratory tract insults and infections.
An increase in gamma interferon, which tells various components of the immune system to "turn on."
An increase in IgB, the immunoglobulin produced in the greatest quantity in body, as well as an increase in Complement 3, which helps antibodies to pierce dysfunctional or infected cells. The increase in both substances was not only present while subjects watched a humor video; there also was a lingering effect that continued to show increased levels the next day.
Laughter Decreases "Stress" Hormones
The results of the study also supported research indicating a general decrease in stress hormones that constrict blood vessels and suppress immune activity. These were shown to decrease in the study group exposed to humor.
For example, levels of epinephrine were lower in the group both in anticipation of humor and after exposure to humor. Epinephrine levels remained down throughout the experiment.
In addition, dopamine levels (as measured by dopac) were also decreased. Dopamine is involved in the "fight or flight response" and is associated with elevated blood pressure.
Laughing is aerobic, providing a workout for the diaphragm and increasing the body's ability to use oxygen.
Laughter brings in positive emotions that can enhance – not replace -- conventional treatments. Hence it is another tool available to help fight the disease.
Experts believe that, when used as an adjunct to conventional care, laughter can reduce pain and aid the healing process. For one thing, laughter offers a powerful distraction from pain.
In a study published in the Journal of Holistic Nursing, patients were told one-liners after surgery and before painful medication was administered. Those exposed to humor perceived less pain when compared to patients who didn't get a dose of humor as part of their therapy.
Perhaps, the biggest benefit of laughter is that it is free and has no known negative side effects.
So, here is a summary of how humor contributes to physical health. More details can be found in the article, Humor and Health contributed by Paul McGhee
Muscle Relaxation - Belly laugh results in muscle relaxation. While you laugh, the muscles that do not participate in the belly laugh, relaxes. After you finish laughing those muscles involved in the laughter start to relax. So, the action takes place in two stages.
Reduction of Stress Hormones - Laughter reduces at least four of neuroendocrine hormones associated with stress response. These are epinephrine, cortisol, dopac, and growth hormone.
Immune System Enhancement - Clinical studies have shown that humor strengthens the immune system.
Pain Reduction - Humor allows a person to "forget" about pains such as aches, arthritis, etc.
Cardiac Exercise - A belly laugh is equivalent to "an internal jogging." Laughter can provide good cardiac conditioning especially for those who are unable to perform physical exercises.
Blood Pressure - Women seem to benefit more than men in preventing hypertension.
Respiration - Frequent belly laughter empties your lungs of more air than it takes in resulting in a cleansing effect - similar to deep breathing. Especially beneficial for patient's who are suffering from emphysema and other respiratory ailments.
herbs
ALOE VERA
Living First-Aid Plant, Medicine Plant, Wand of Heaven, Burn Plant, Divine Healer
Aloe vera barbadensis F. Asphodelaceae
Description
Erect perennial, originating from North Africa and the Mediterranean, with thick, very succulent, dagger shaped 30- 80cm long leaves, encircling a thick, central stem. The oldest and largest leaves are at the base, with leaves in the centre of the rosette formation being younger and smaller. Mature leaves can be 2-2.5cm thick and 6-10cm wide at the base, gradually tapering to a point at the apex. The upper leaf surface is flat or slightly dish-shaped and the lower surface rounded, with both surfaces being smooth to the touch. However, the margins of the leaf are armed with firm, spreading, triangular-shaped teeth 2-4mm long. Leaves on mature plants are a distinctive grey-green, due to the surface being covered by a greyish bloom, although during summer they can be greener and during winter they can take on a bronze tinge. I personally feel the plant colour depends a little on fertility and moisture available to the plant. New young plants, called pups or suckers, develop near the base of the parent plant as it grows to a good size or to maturity, which may take 2-4 years, depending on climate and growing conditions. Leaves of young pups tend to fan sideways and are pale green with white spots. The spots and fan shape disappear as the pups become older.
Aloe Vera Barbadensis
Flower stalks develop from the main stem of the plant and stand upright, reaching a height of 60-90cm. They may have 2-3 terminal branches and poker-like blossom heads 5- 8cm long, made up of many pendulous tubular flowers with a green tinge that changes to bright yellow at maturity. Pistil and stamens protrude beyond the end of the petal tube, which is an identifying feature of this species. Another identifying feature of A. vera barbadensis is that when the leaf is cut, the sap has a strong smell.
... ... see How can I use HERBS in my daily life? for full text.
Constituents: beneficial HDL cholesterol, creatin, creatinine, aloin, aloe emodin, barbaloin, glycoside barbaloin, ester of cinnamic acid, isobarbaloin, chrysophanic acid, ethereal oil, resistannol, anthranol, anthracene, aloetic acid; enzymes oxidase, lipase, emylase, catalase, aliinase; mono and poly saccharides, cellulose, glucose, aldonentose, L-Rhamnose, mannose; lupeol, phenol; protein 2%, essential amino acids lysine, leucine, valine, isoleucine, threonine, methionene phenylalanine; and secondary amino acids histidine, proline, arganine, glycine, hydroxyproline, alanine, aspartic acid, tyrosine, chrystine, serine, glutamic acid; fatty acids linoleic, linolenic, myristic, caprylic, oleic, palmitic, stearic, B-sitosterol Vitamins: A, B1, B2, B3, B6, B12, folic acid, choline, K Minerals: calcium, zinc, chromium, magnesium, potassium, sodium, manganese, chlorine, copper, phosphorus, sulphur, silicon, iron, cobalt
Actions: antimicrobial, astringent, antibiotic, antioxidant, analgesic, antihistamine, anti-inflammatory, antiperspirant, antipruritic, cathartic, demulcent, fungicidal, germicidal, diuretic, detoxicant, vermifuge, vulnerary, emmenagogue, emollient, cosmetic, aphrodisiac, coagulant, antipyretic
Bonnie & Isabell in aloe patch
Medicinal Uses
Man has used aloe for over 5000 years. Egyptians first wrote of the healing powers of the plant on their ancient papyrus texts calling it the plant of immortality. Cleopatra and Nefertiti bathed in aloe juice to retain their youth and beautiful looks. Aloe is mentioned several times in the Bible. It was used in the burial of Jesus. History and legend tells that Aristotle convinced Alexander the Great to conquer the island of Socotra in order to collect aloe plants to use as medicine for his soldiers. Greek writer Dioscorides made detailed accounts of aloe’s uses. Aloe’s influence spread far and wide. In our century, we have the opportunity to read numerous books, hundreds of scientific papers and search the internet to discover the many benefits of aloe.
Research studies highlight the tremendous healing powers of aloe when used both internally and externally. Some of the benefits include: as a pain and allergy inhibitor, for inflammation, fluid retention, perspiration odours, itching, hemorrhaging and to close cuts for cell regeneration and healing, to destroy parasites, harmful bacteria and fungi in the intestinal tract, to relieve bowel tension and help produce bowel movements, moisturise skin, increase blood flow, remove toxins and dead tissue, penetrate skin to reach tendons, muscles, joints and the lymph system, and promote the growth of new tissue. It also has a normalising action on fluid levels and the acid/ alkaline balance in the body. Research has shown that aloe vera can increase the proliferation of lymphocytes and stimulate natural immunity through killer cell activity. Aloe has a strong effect on the immune system, by activating and stimulating macrophages, monocytes, antibodies and T-cells, as well as increasing the number of anti-body forming Bcells in the spleen.
One of the most important functions of aloe is to aid the digestive system, as poor digestion can be responsible for many diseases. Our food comprises proteins, carbohydrates and fats that must undergo a process of digestion, which consists of breaking down complex substances into simpler ones so they can be absorbed and used by the body. Aloe is able to assist the body by providing the active properties of a large range of amino acids, monosaccharides, fatty acids and enzymes that act as catalysts in breaking down complex foods so the body can assimilate the nutrients more efficiently. Considerable in-vitro and in-vivo research has been done with the concentration of mucopolysaccharides (MSPs) found in aloe vera. MSPs are long-chained sugar molecules, which are found naturally in every cell of the body, however, around the time of puberty, the body stops producing them. When taken internally, they have been shown to have immune stimulating effects. The MSPs of aloe vera interact with the body’s immune system, enhancing rather than over-riding this system. MSPs interject themselves into the cell membranes of the body resulting in much greater cell fluidity and permeability, allowing toxins to flow out of the cells more freely and nutrients to flow in. These nutrients include electrolytes and water, so the MSPs are able to facilitate absorbtion in the gastro-intestinal tract. The overall effect on the body is a rise in energy and cell metabolism activity which leads to a feeling of wellbeing. MSPs also act to protect cells from invasion by microbes such as viruses by setting up a protective barrier, which forms a lining on the colon and keeps toxic wastes from entering the body. MSPs will also lubricate the joints and relieve pain by dilating capillaries, which increases the supply of oxygen and blood to the area. Aloe vera’s properties are extraordinary and have been used to treat man’s many ailments from A to Z. Its uses and the conditions it may relieve include: abscesses, abrasions, acne, allergies, AIDS, anemia, arterial insufficiency, arthritis, athlete’s foot, asthma, bad breath, baldness, blisters, bed sores, bladder infections, blood pressure, bruises, bronchitis, burns, bursitis, bunions, bed wetting, boils, bone fractures, candida, canker sores, cancer, carbuncles, cataracts, cramps, chilblains, chemotherapy side effects, chapped skin and lips, coughs, colds and cold sores, colic, constipation, cystitis, conjunctivitis, colon cleanser, complexion enhancer, chicken pox sores, lowers serum cholesterol, convulsions, chronic fatigue syndrome, diabetes, dandruff, dysentery, depression, dry skin, dermatitis, denture sores, detoxifier, duodenal ulcers, oedema, Epstein Barr virus, earache, fevers, fungus, frost bite, fluid retention, gastrointestinal problems, genital herpes, gangrene, gingivitis, glaucoma, gynaecological diseases, gall ailments, heat rash, headaches, hemorrhoids, heart burn, high blood pressure, hang-overs, hives, heat exhaustion, insomnia, ingrown toenails, indigestion, insect bites, inflamed joints, jaundice, kidney infections, leprosy, laryngitis, lupus, liver ailments, leukaemia, lacerations, multiple sclerosis, mouth ulcers, moles, migraines, menstrual pain, nausea, nervous stress, nappy rash, obesity, psoriasis, prostatitis, pancreas problems, pimples, problems caused by protozoa (ringworm, fungi, virus), prickly heat, periodontal disease, radiation burns, rashes, scar tissue, skin lesions, stings, styes, sprains, sores, scalds, stretch marks, shingles, staph infections, sunburn, sore throat, stomach ulcers, sports injuries, sinus, sun spots, spurs, tonsillitis, tendonitis, trachoma, tuberculosis, tiredness, tropical ear, ulcers, vaginitis, venereal sores, varicose veins, worms, worts, wounds, X-ray burns, yeast infection and zoster (shingles).
Aloe vera has six antiseptic agents (sulphur, lupeol, salicylic acid, cinnamic acid, urea nitrogen and phenol) which act as a team to provide antimicrobial activity thus eliminating many internal and external infections. The pain relieving action is due to the effective analgesics in salicylic acid, magnesium and lupeol. Fatty acids also have a pain reducing, allergy and inflammation relieving effect, and work to lower harmful cholesterol levels.
Researchers have found that aloe vera applied externally has the ability to reach the deepest body tissues, penetrating some seven layers. Research at the University of Texas showed that aloe penetrates human skin almost four times faster than water. A friend, Joyce, who has discovered the many benefits of aloe vera says, "If it hurts, stings, itches or burns, put aloe vera on". Apply the gel from the leaf immediately for burns and scalds, insect bites, nettle stings, chilli burns, pain in general and for quick healing. For external use, a fresh leaf can be cut open with a knife and the gel applied to the skin. When wiping the aloe leaf directly on the skin, all the sap can appear to have been used up, but if you take a knife and score the inside surface of the leaf with a few cuts, more juice will be released.
... ... see How can I use HERBS in my daily life? for full text.
Aloe Candleabra
Dose: As a general tonic, aloe vera can be taken regularly for stamina and well being. Cut one or two large leaves from the base of a plant, and allow to stand half an hour for the yellow sap just under the skin to drain. Take care not to get this sap on clothes, as it can stain. To make an infusion from the leaves, cut them into 2cm chunks and place the pieces into half litre size glass jars with lids (or other containers), filling the jars about one third. Top up the containers with cold water and put them in the refrigerator. Leave to steep eight hours or overnight. Pour off one half to one glass of the aloe infusion and drink first thing in the morning and also the same amount before each meal and at bedtime if desired. After draining the infusion from a jar, refill the jar with water. This is where it is beneficial to have several jars prepared, so that the jar just refilled goes to the back of the shelf in the refrigerator, and the jars are continually rotated. This allows enough time for each jar to steep before being used. The infusion can be drunk whenever you feel thirsty.
After 10-12 days, the used aloe can be emptied into the compost, and a new batch started with fresh leaves. If the jars are not used for a number of days the liquid may ferment. Discard and start a fresh batch. Each time the jars are refilled, the infusion will get milder and weaker, but it will still benefit the body. The flavour is mildly bitter during the first days, but then the infusion will taste like crystal clear spring water. In fact, many people use this method of infusion to purify drinking water, particularly in countries where water is untreated. Some people use this procedure to remove the chlorine taste from treated water by placing a peeled chunk of aloe (with the yellow sap washed off) into a large jug of water in the refrigerator. As liquid is taken out to drink, the jug is topped up again. After several weeks of use, a new chunk of aloe can be started in a clean jug of water. Aloe vera may be prepared as 100% juice, stabilised with vitamin C. Pick large leaves, cut the skin off, rinse the yellow sap off with water and place the clear gel in a blender. For 3 cups of gel, add 1 teasp. of vitamin C powder and blend at low speed. Place in a covered container in the refrigerator. Take 2-5 tablesp. daily, mixed with water or added to fruit juice, which helps to disguise the gooey texture and makes it easier to swallow. The pure juice, taken regularly, is recommended as the most effective way to reap the medicinal benefits of aloe.
I remember a lady who joined a herb course and heard of aloe’s benefits for ulcer sufferers. She decided to start her family on aloe and each morning prepared fresh orange juice, adding the stabilised aloe juice she had made up. She did not tell her family about the aloe, as they tended to be rather finicky when it came to new things. After several months, her husband remarked that his stomach ulcers had not been bothering him for a while. Margaret kept her secret to herself and enjoyed having a happier husband without ulcers always niggling, but she told her story to me with delight and we had a good laugh together!
For anyone not in a position to grow aloe vera, numerous bottled brands of aloe juice or drink are available. However, even though the label may say 100% aloe juice, the bottle may not contain only aloe! Large doses of aloe at one time are unwise. Overdose can cause irritation to the stomach with diarrhea and vomiting. As taking aloe may stimulate uterine contractions, it should be avoided during pregnancy. And taken by breastfeeding mothers, aloe can have a laxative effect on the baby.
If taking aloe vera causes cramping of the bowels, use a little ginger with it. The ginger can be in the form of dried powder, fresh or an infusion made with fresh root. For a laxative effect, in some people, just drinking the aloe infusion or the stabilised juice may be sufficient. For severe constipation, the yellow sap may be left on when blending the gel, as it is this yellow sap that has a strong cathartic action and tastes very bitter. If a person finds the bitterness too unpleasant, the yellow sap can be added to fruit juice.
Over the last 20 years, I have had numerous people share with me an aloe recipe for cancer treatment. Most of these recipes refer to using the candelabra aloe (A. arborescens) and have come from various South American or European cultures, where it has been a tradition to use the recipe regularly as a general tonic for good health. Candelabra aloe has a rather special substance called Aloctin A, found in quantities that can stimulate biological activities, such as mitogenic activity of T lymphocytes, with scientific research showing its strong performance in boosting the immune system.
In cancer patients, immune modulating polysaccharides increase the body’s production of tumour necrosis factor, which is a natural chemical that functions to shut off the blood supply to malignant tumours. Another aloe derivative, Alexin B, possesses powerful anti-cancer activity against lymphocytic leukemia. We may hear more about candelabra aloe in the future, as the herb farm was recently able to assist a research group by air-freighting 2000 plants to Sardinia to be grown for research.
Tonic Recipe
To prepare the Tonic Recipe, blend in a mixer or mincer whole leaves to make 300g, add 500g of natural honey and 750ml of red wine. Put the mixture in a dark bottle and keep in refrigerator. The daily dose is 50ml of the mixture half an hour before breakfast, lunch and the evening meal. Gel from the candelabra leaf has been found to give relief when applied topically for shingles, arthritis and inflammation. Martin, a local retiree recently shared with me that he had severe arthritic pain in his wrists and knees, but after applying poultices of candelabra, the pain was completely relieved. He has been sharing his experiences of candelabra with everyone he meets with painful arthritis. Aloe vera is a valuable plant with many healing benefits. Never underestimate the power of aloe.
... ... see How can I use HERBS in my daily life? for full text.
Isabell Shipard’s passion is herbs and sprouts, and she loves to inspire and share the joys and wonders of plants. Her books will truly inspire and help you to see that for health and well-being... Herbs are Special.
Living First-Aid Plant, Medicine Plant, Wand of Heaven, Burn Plant, Divine Healer
Aloe vera barbadensis F. Asphodelaceae
Description
Erect perennial, originating from North Africa and the Mediterranean, with thick, very succulent, dagger shaped 30- 80cm long leaves, encircling a thick, central stem. The oldest and largest leaves are at the base, with leaves in the centre of the rosette formation being younger and smaller. Mature leaves can be 2-2.5cm thick and 6-10cm wide at the base, gradually tapering to a point at the apex. The upper leaf surface is flat or slightly dish-shaped and the lower surface rounded, with both surfaces being smooth to the touch. However, the margins of the leaf are armed with firm, spreading, triangular-shaped teeth 2-4mm long. Leaves on mature plants are a distinctive grey-green, due to the surface being covered by a greyish bloom, although during summer they can be greener and during winter they can take on a bronze tinge. I personally feel the plant colour depends a little on fertility and moisture available to the plant. New young plants, called pups or suckers, develop near the base of the parent plant as it grows to a good size or to maturity, which may take 2-4 years, depending on climate and growing conditions. Leaves of young pups tend to fan sideways and are pale green with white spots. The spots and fan shape disappear as the pups become older.
Aloe Vera Barbadensis
Flower stalks develop from the main stem of the plant and stand upright, reaching a height of 60-90cm. They may have 2-3 terminal branches and poker-like blossom heads 5- 8cm long, made up of many pendulous tubular flowers with a green tinge that changes to bright yellow at maturity. Pistil and stamens protrude beyond the end of the petal tube, which is an identifying feature of this species. Another identifying feature of A. vera barbadensis is that when the leaf is cut, the sap has a strong smell.
... ... see How can I use HERBS in my daily life? for full text.
Constituents: beneficial HDL cholesterol, creatin, creatinine, aloin, aloe emodin, barbaloin, glycoside barbaloin, ester of cinnamic acid, isobarbaloin, chrysophanic acid, ethereal oil, resistannol, anthranol, anthracene, aloetic acid; enzymes oxidase, lipase, emylase, catalase, aliinase; mono and poly saccharides, cellulose, glucose, aldonentose, L-Rhamnose, mannose; lupeol, phenol; protein 2%, essential amino acids lysine, leucine, valine, isoleucine, threonine, methionene phenylalanine; and secondary amino acids histidine, proline, arganine, glycine, hydroxyproline, alanine, aspartic acid, tyrosine, chrystine, serine, glutamic acid; fatty acids linoleic, linolenic, myristic, caprylic, oleic, palmitic, stearic, B-sitosterol Vitamins: A, B1, B2, B3, B6, B12, folic acid, choline, K Minerals: calcium, zinc, chromium, magnesium, potassium, sodium, manganese, chlorine, copper, phosphorus, sulphur, silicon, iron, cobalt
Actions: antimicrobial, astringent, antibiotic, antioxidant, analgesic, antihistamine, anti-inflammatory, antiperspirant, antipruritic, cathartic, demulcent, fungicidal, germicidal, diuretic, detoxicant, vermifuge, vulnerary, emmenagogue, emollient, cosmetic, aphrodisiac, coagulant, antipyretic
Bonnie & Isabell in aloe patch
Medicinal Uses
Man has used aloe for over 5000 years. Egyptians first wrote of the healing powers of the plant on their ancient papyrus texts calling it the plant of immortality. Cleopatra and Nefertiti bathed in aloe juice to retain their youth and beautiful looks. Aloe is mentioned several times in the Bible. It was used in the burial of Jesus. History and legend tells that Aristotle convinced Alexander the Great to conquer the island of Socotra in order to collect aloe plants to use as medicine for his soldiers. Greek writer Dioscorides made detailed accounts of aloe’s uses. Aloe’s influence spread far and wide. In our century, we have the opportunity to read numerous books, hundreds of scientific papers and search the internet to discover the many benefits of aloe.
Research studies highlight the tremendous healing powers of aloe when used both internally and externally. Some of the benefits include: as a pain and allergy inhibitor, for inflammation, fluid retention, perspiration odours, itching, hemorrhaging and to close cuts for cell regeneration and healing, to destroy parasites, harmful bacteria and fungi in the intestinal tract, to relieve bowel tension and help produce bowel movements, moisturise skin, increase blood flow, remove toxins and dead tissue, penetrate skin to reach tendons, muscles, joints and the lymph system, and promote the growth of new tissue. It also has a normalising action on fluid levels and the acid/ alkaline balance in the body. Research has shown that aloe vera can increase the proliferation of lymphocytes and stimulate natural immunity through killer cell activity. Aloe has a strong effect on the immune system, by activating and stimulating macrophages, monocytes, antibodies and T-cells, as well as increasing the number of anti-body forming Bcells in the spleen.
One of the most important functions of aloe is to aid the digestive system, as poor digestion can be responsible for many diseases. Our food comprises proteins, carbohydrates and fats that must undergo a process of digestion, which consists of breaking down complex substances into simpler ones so they can be absorbed and used by the body. Aloe is able to assist the body by providing the active properties of a large range of amino acids, monosaccharides, fatty acids and enzymes that act as catalysts in breaking down complex foods so the body can assimilate the nutrients more efficiently. Considerable in-vitro and in-vivo research has been done with the concentration of mucopolysaccharides (MSPs) found in aloe vera. MSPs are long-chained sugar molecules, which are found naturally in every cell of the body, however, around the time of puberty, the body stops producing them. When taken internally, they have been shown to have immune stimulating effects. The MSPs of aloe vera interact with the body’s immune system, enhancing rather than over-riding this system. MSPs interject themselves into the cell membranes of the body resulting in much greater cell fluidity and permeability, allowing toxins to flow out of the cells more freely and nutrients to flow in. These nutrients include electrolytes and water, so the MSPs are able to facilitate absorbtion in the gastro-intestinal tract. The overall effect on the body is a rise in energy and cell metabolism activity which leads to a feeling of wellbeing. MSPs also act to protect cells from invasion by microbes such as viruses by setting up a protective barrier, which forms a lining on the colon and keeps toxic wastes from entering the body. MSPs will also lubricate the joints and relieve pain by dilating capillaries, which increases the supply of oxygen and blood to the area. Aloe vera’s properties are extraordinary and have been used to treat man’s many ailments from A to Z. Its uses and the conditions it may relieve include: abscesses, abrasions, acne, allergies, AIDS, anemia, arterial insufficiency, arthritis, athlete’s foot, asthma, bad breath, baldness, blisters, bed sores, bladder infections, blood pressure, bruises, bronchitis, burns, bursitis, bunions, bed wetting, boils, bone fractures, candida, canker sores, cancer, carbuncles, cataracts, cramps, chilblains, chemotherapy side effects, chapped skin and lips, coughs, colds and cold sores, colic, constipation, cystitis, conjunctivitis, colon cleanser, complexion enhancer, chicken pox sores, lowers serum cholesterol, convulsions, chronic fatigue syndrome, diabetes, dandruff, dysentery, depression, dry skin, dermatitis, denture sores, detoxifier, duodenal ulcers, oedema, Epstein Barr virus, earache, fevers, fungus, frost bite, fluid retention, gastrointestinal problems, genital herpes, gangrene, gingivitis, glaucoma, gynaecological diseases, gall ailments, heat rash, headaches, hemorrhoids, heart burn, high blood pressure, hang-overs, hives, heat exhaustion, insomnia, ingrown toenails, indigestion, insect bites, inflamed joints, jaundice, kidney infections, leprosy, laryngitis, lupus, liver ailments, leukaemia, lacerations, multiple sclerosis, mouth ulcers, moles, migraines, menstrual pain, nausea, nervous stress, nappy rash, obesity, psoriasis, prostatitis, pancreas problems, pimples, problems caused by protozoa (ringworm, fungi, virus), prickly heat, periodontal disease, radiation burns, rashes, scar tissue, skin lesions, stings, styes, sprains, sores, scalds, stretch marks, shingles, staph infections, sunburn, sore throat, stomach ulcers, sports injuries, sinus, sun spots, spurs, tonsillitis, tendonitis, trachoma, tuberculosis, tiredness, tropical ear, ulcers, vaginitis, venereal sores, varicose veins, worms, worts, wounds, X-ray burns, yeast infection and zoster (shingles).
Aloe vera has six antiseptic agents (sulphur, lupeol, salicylic acid, cinnamic acid, urea nitrogen and phenol) which act as a team to provide antimicrobial activity thus eliminating many internal and external infections. The pain relieving action is due to the effective analgesics in salicylic acid, magnesium and lupeol. Fatty acids also have a pain reducing, allergy and inflammation relieving effect, and work to lower harmful cholesterol levels.
Researchers have found that aloe vera applied externally has the ability to reach the deepest body tissues, penetrating some seven layers. Research at the University of Texas showed that aloe penetrates human skin almost four times faster than water. A friend, Joyce, who has discovered the many benefits of aloe vera says, "If it hurts, stings, itches or burns, put aloe vera on". Apply the gel from the leaf immediately for burns and scalds, insect bites, nettle stings, chilli burns, pain in general and for quick healing. For external use, a fresh leaf can be cut open with a knife and the gel applied to the skin. When wiping the aloe leaf directly on the skin, all the sap can appear to have been used up, but if you take a knife and score the inside surface of the leaf with a few cuts, more juice will be released.
... ... see How can I use HERBS in my daily life? for full text.
Aloe Candleabra
Dose: As a general tonic, aloe vera can be taken regularly for stamina and well being. Cut one or two large leaves from the base of a plant, and allow to stand half an hour for the yellow sap just under the skin to drain. Take care not to get this sap on clothes, as it can stain. To make an infusion from the leaves, cut them into 2cm chunks and place the pieces into half litre size glass jars with lids (or other containers), filling the jars about one third. Top up the containers with cold water and put them in the refrigerator. Leave to steep eight hours or overnight. Pour off one half to one glass of the aloe infusion and drink first thing in the morning and also the same amount before each meal and at bedtime if desired. After draining the infusion from a jar, refill the jar with water. This is where it is beneficial to have several jars prepared, so that the jar just refilled goes to the back of the shelf in the refrigerator, and the jars are continually rotated. This allows enough time for each jar to steep before being used. The infusion can be drunk whenever you feel thirsty.
After 10-12 days, the used aloe can be emptied into the compost, and a new batch started with fresh leaves. If the jars are not used for a number of days the liquid may ferment. Discard and start a fresh batch. Each time the jars are refilled, the infusion will get milder and weaker, but it will still benefit the body. The flavour is mildly bitter during the first days, but then the infusion will taste like crystal clear spring water. In fact, many people use this method of infusion to purify drinking water, particularly in countries where water is untreated. Some people use this procedure to remove the chlorine taste from treated water by placing a peeled chunk of aloe (with the yellow sap washed off) into a large jug of water in the refrigerator. As liquid is taken out to drink, the jug is topped up again. After several weeks of use, a new chunk of aloe can be started in a clean jug of water. Aloe vera may be prepared as 100% juice, stabilised with vitamin C. Pick large leaves, cut the skin off, rinse the yellow sap off with water and place the clear gel in a blender. For 3 cups of gel, add 1 teasp. of vitamin C powder and blend at low speed. Place in a covered container in the refrigerator. Take 2-5 tablesp. daily, mixed with water or added to fruit juice, which helps to disguise the gooey texture and makes it easier to swallow. The pure juice, taken regularly, is recommended as the most effective way to reap the medicinal benefits of aloe.
I remember a lady who joined a herb course and heard of aloe’s benefits for ulcer sufferers. She decided to start her family on aloe and each morning prepared fresh orange juice, adding the stabilised aloe juice she had made up. She did not tell her family about the aloe, as they tended to be rather finicky when it came to new things. After several months, her husband remarked that his stomach ulcers had not been bothering him for a while. Margaret kept her secret to herself and enjoyed having a happier husband without ulcers always niggling, but she told her story to me with delight and we had a good laugh together!
For anyone not in a position to grow aloe vera, numerous bottled brands of aloe juice or drink are available. However, even though the label may say 100% aloe juice, the bottle may not contain only aloe! Large doses of aloe at one time are unwise. Overdose can cause irritation to the stomach with diarrhea and vomiting. As taking aloe may stimulate uterine contractions, it should be avoided during pregnancy. And taken by breastfeeding mothers, aloe can have a laxative effect on the baby.
If taking aloe vera causes cramping of the bowels, use a little ginger with it. The ginger can be in the form of dried powder, fresh or an infusion made with fresh root. For a laxative effect, in some people, just drinking the aloe infusion or the stabilised juice may be sufficient. For severe constipation, the yellow sap may be left on when blending the gel, as it is this yellow sap that has a strong cathartic action and tastes very bitter. If a person finds the bitterness too unpleasant, the yellow sap can be added to fruit juice.
Over the last 20 years, I have had numerous people share with me an aloe recipe for cancer treatment. Most of these recipes refer to using the candelabra aloe (A. arborescens) and have come from various South American or European cultures, where it has been a tradition to use the recipe regularly as a general tonic for good health. Candelabra aloe has a rather special substance called Aloctin A, found in quantities that can stimulate biological activities, such as mitogenic activity of T lymphocytes, with scientific research showing its strong performance in boosting the immune system.
In cancer patients, immune modulating polysaccharides increase the body’s production of tumour necrosis factor, which is a natural chemical that functions to shut off the blood supply to malignant tumours. Another aloe derivative, Alexin B, possesses powerful anti-cancer activity against lymphocytic leukemia. We may hear more about candelabra aloe in the future, as the herb farm was recently able to assist a research group by air-freighting 2000 plants to Sardinia to be grown for research.
Tonic Recipe
To prepare the Tonic Recipe, blend in a mixer or mincer whole leaves to make 300g, add 500g of natural honey and 750ml of red wine. Put the mixture in a dark bottle and keep in refrigerator. The daily dose is 50ml of the mixture half an hour before breakfast, lunch and the evening meal. Gel from the candelabra leaf has been found to give relief when applied topically for shingles, arthritis and inflammation. Martin, a local retiree recently shared with me that he had severe arthritic pain in his wrists and knees, but after applying poultices of candelabra, the pain was completely relieved. He has been sharing his experiences of candelabra with everyone he meets with painful arthritis. Aloe vera is a valuable plant with many healing benefits. Never underestimate the power of aloe.
... ... see How can I use HERBS in my daily life? for full text.
Isabell Shipard’s passion is herbs and sprouts, and she loves to inspire and share the joys and wonders of plants. Her books will truly inspire and help you to see that for health and well-being... Herbs are Special.
Friday, February 12, 2010
Self-esteem
What is Self-Esteem?
People with self-esteem:
* hold themselves as worthy of being loved and loving others; worthy of being cared for and caring for others; worthy of being nurtured and nurturing others; worthy of being touched and supported and touching and supporting others; worthy of being listened to and listening to others; worthy of being recognized and recognizing others; worthy of being encouraged and encouraging others; and worthy of being reinforced as "good" people and recognizing others as "good" people.
* have a productive personality; they have achieved success to the best of their ability in school, work and society.
* are capable of being creative, imaginative problem solvers; of being risk-takers, optimistic in their approach to life and in the attainment of their personal goals.
* are leaders, and are skillful in dealing with people. They are neither too independent of nor too dependent on others. They have the ability to size up a relationship and adjust to the demands of the interaction.
* have a healthy self-concept. Their perception of themselves is in sync with the picture of themselves they project to others.
* are able to state clearly who they are, what their future potential is, and to what they are committed in life. They are able to declare what they deserve to receive in their lifetime.
* are able to accept the responsibility for and consequences of their actions. They do not resort to shifting the blame or using others as scapegoats for actions that have resulted in a negative outcome.
* are altruistic. They have a legitimate concern for the welfare of others. They are not self-centered or egotistical in their outlook on life. They do not take on the responsibility for others in an overdone way. They help others accept the responsibility for their own actions. They are, however, always ready to help anyone who legitimately needs assistance or guidance.
* have healthy coping skills. They are able to handle the stresses in their lives in a productive way. They are able to put the problems, concerns, issues and conflicts that come their way into perspective. They are able to keep their lives in perspective without becoming too idealistic or too morose. They are survivors in the healthiest sense of the word. They have a good sense of humor and are able to keep a balance of work and fun in their lives.
* look to the future with excitement, a sense of adventure and optimism. They recognize their potential for success and visualize their success in the future. They have dreams, aspirations and hopes for the future.
* are goal-oriented, with a sense of balance in working toward their goals. They know from where they have come, where they are now and where they are going.
What Are the Signs of Low Self-Esteem?
People with low self-esteem:
* consider themselves lost and unworthy of being cared for.
* are poor risk-takers.
* operate out of a fear of rejection.
* are typically unassertive in their behavior with others.
* are fearful of conflict with others.
* are hungry for the approval of others.
* are poor problem-solvers.
* are fraught with irrational beliefs and have a tendency to think irrationally.
* are susceptible to all kinds of fears.
* have a tendency to become emotionally stuck and immobilized.
* have a poor "track record" in school or on the job; conversely, they sometimes overcompensate and become overachievers.
* are unable to affirm or to reinforce themselves positively.
* are unable to make an honest assessment of their strengths, positive qualities and good points; they find it difficult to accept compliments or recognition from others.
* have poorly defined self-identities, with a tendency to act like chameleons to fit in with others.
* are insecure, anxious and nervous when they are with others.
* often become overcome with anger about their status in life, and are likely to experience chronic hostility or chronic depression.
* are easily overcome with despair and depression when they experience a setback or loss in their lives.
* have a tendency to overreact and become de-energized by resentment, anger and the desire for revenge against those whom they believe have not fully accepted them.
* fulfill roles in their families of origin that are counterproductive and maladaptive. These roles carry over into their adult lives.
* are vulnerable to mental-health problems and have a propensity to use addictive behavior to medicate their hurt and pain. Such addictive behavior can encompass alcohol, drugs, food, gambling, sex, shopping, smoking and/or workaholism--or the search for excitement, truth, wisdom, and/or a guru who can offer an easy guide to achieving happiness.
How Do People With Low Self-Esteem Feel?
The following "Letter from a boy" taken from a Midwestern paper gives us an idea of what a person with low self-esteem has to say.
LETTER FROM A BOY
Dear Folks,
Thank you for everything, but I am going to Chicago to try to start some kind of new life.
You asked me why I did those things, and why I gave you so much trouble; the answer is easy for me to give you, but I am wondering if you will understand.
Remember when I was about 6 or 7, and I used to want you to just listen to me? I remember all the nice things you gave me for Christmas and my birthday, and I was real happy with those things for about a week at the time I got the things; but the rest of the time during the year, I really didn't want presents. I just wanted all the time for you to listen to me, like I was somebody who felt things too, because I remember even when I was young, I felt things. But you said you were busy.
Mom, you are a wonderful cook, and you had everything so clean, and you were tired so much from doing all those things that made you busy. But you know something, Mom? I would have liked crackers and peanut butter just as well--if you had only sat down with me a little while during the day and said to me: "Tell me all about it so I can maybe help you understand."
And when Donna came, I couldn't understand why everyone made so much fuss, because I didn't think it was my fault that her hair is curly and her teeth so white, and she doesn't have to wear glasses with such thick lenses. Her grades were better, too, weren't they?
If Donna ever has children, I hope you will tell her to just pay some attention to the one that doesn't smile very much, because that one will really be crying inside. And when she's about to bake 6 dozen cookies to make sure first that the kids don't want to tell her about a dream or a hope or something--because thoughts are important, too, to small kids, even though they don't have so many words to use when they tell about the feelings inside them.
I think that all the kids who are doing things that make the grownups tear their hair out worrying about are really looking for somebody who will have time to listen a few minutes, and who really and truly will treat them as they would a grownup who might be useful to them. You know: polite to them. If you folks had ever said to me, "Pardon me" when you interrupted me, I'd have dropped dead. If anybody asks you where I am, tell them I have gone looking for somebody with time, because I've got a lot of things I want to talk about.
Love to all.
Where Does Healthy Self-Esteem Originate?
Healthy self-esteem originates in the environment found in the family, school, peer group, workplace and community.
For healthy self-esteem, individuals need to receive nurturing from the people in their environment. That nurturing should include:
* unconditional warmth, love, and caring; the realization that other people recognize them as deserving of being nurtured, reinforced, rewarded and bonded with. The environment transmits messages of warmth, loving and caring via physical touch; the meeting of the survival needs of food, clothing and shelter; and the providing of a sense of stability and order in life.
* acceptance of who they are; the recognition that other people see them as worthy individuals who have a unique set of personality characteristics, skills, abilities and competencies that make them special. Acceptance helps individuals recognize that differences among and between people are OK, and this encourages the development of a sense of personal mastery and autonomy. Acceptance enables people to develop relationships with others yet maintain healthy boundaries of individuality within themselves.
* good communication; being listened to and responded to in a healthy way, so healthy-problem solving is possible. Appropriate giving and receiving of feedback is encouraged and rewarded. Communicating at a "feelings" level is a mode of operation for these people, allowing them to be in touch with their emotions in a productive manner.
For the environment to support the development of healthy self-esteem, it must contain:
* recognition and acceptance of people for who they are. To base such recognition and acceptance on the condition that they must first conform to a prescribed standard of behavior or conduct is unhealthy. Unconditional recognition and acceptance, given in the form of support, allows individuals to reach their ultimate potential.
* clearly defined and enforced limits, with no hidden tricks or manipulation. Limits set the structure for the lives of individuals, allowing clear benchmarks of appropriate and inappropriate behavior. Limits enable individuals to recognize their responsibilities and chart their course of behavior in a rational way.
* respect and latitude for individual action within the defined limits of the environment. This encourages individuals to use their creativity, ingenuit and imagination to be productive within the established structure. Restrictions that suppress individuality can lead to a narrow focus, with people becoming stunted and handicapped in the use of their personal skills, abilities and resources.
* established freedom within the structure. This enables individuals to develop a sense of personal autonomy. If they are too tied down and inhibited, they can become resentful and eventually rebellious against the prescribed structures in their environment. Being given the freedom of self-expression within the established rules and norms allows individuals to explore their potential to its fullest; thus, there is a greater possibility of becoming successful, healthy achievers.
* bonding, which is the physical/emotional phenomenon that occurs between individuals and the others in their environment. It is necessary for the development of healthy self-esteem.
What is Bonding?
Bonding is...
* the forming of a mutual emotional attachment between an individual and a "significant other" (parent, child, friend or lover).
* the significant other giving unconditional love to the individual.
* developing an emotional link between the individual and the significant other.
* developing a sense of security for the individual.
* establishing an emotional intimacy and sense of closeness between the individual and the significant other.
* helping the individual feel a healthy sense of identity.
* transmitting links between the individual and the significant other, through which nonverbal communication and understanding take place.
* providing the individual with a sense of belonging or being connected.
* bringing the individual into the larger network of caring and love present in the extended environment.
* concern and love of the individual by the significant other, as exhibited in all aspects of the individual's life.
How is Bonding Between Individuals Manifested?
Bonding is reflected in the way a significant other:
* speaks about the individual, reflecting an understanding attitude and interest in the individual.
* holds and touches an individual.
* willingly allows the individual to enter a strange environment.
* encourages the individual to be socially secure.
* encourages the individual to be self-confident.
* encourages the development of the individual's self-concept.
* responds to the individual's problems (acceptance and coping = positive bonding; detachment, rejection and withdrawal = negative bonding)
* deals with the individual's problems (blaming, ostracizing and/or condemning = poor bonding; cooperative, helpful and understanding = good bonding)
What Are Some Ways to Encourage Bonding?
* Talk face-to-face with an individual
* Get on the other person's level to effect eye contact when talking
* Use physical touch when interacting
* Work at meeting the "match" of the individual by encouraging him to do things for which he is ready and capable
* Speak in a loving, caring manner to the individual
* Show respect for the individual
* Interact with the individual at his level of understanding and ability
* Listen carefully to the individual; offer empathy and understanding when he is troubled.
* Be honest with the individual when describing or dealing with problems
* Be supportive of the individual as he faces the harsh realities of life and becomes fearful, scared or concerned about the future
* Let the individual grow to be his own person by encouraging the development of independent and autonomous thinking
* Assist the individual in becoming a good problem-solver by encouraging open exploration and discussion of options and alternatives when facing problems at home, school or work, or in the community
What Developmental Tasks Can Adults Perform to Ensure the Ongoing Development of Their Healthy Self-Esteem?
18 to 32 years of age:
1.Pull up roots from the family of origin (the family you were born and reared in)
2. Develop an individual sense of autonomy
3. Establish the self as independent from the family of origin
4. Shift attention from the family of origin to new commitments (e.g., school, work or hobbies)
5. Learn personal management skills as a consumer (financial) and as the head of a household (home management)
6. Relate to parents as adult to adult
7. Develop an occupational identity and learn to adjust in the "adult" world
8. Test power and establish healthy patterns of conflict resolution
9. Establish intimate relationships with significant others
10. Learn to place the demands of the family of origin in their proper perspective while developing an adaptive response to the "adult" world
11. Establish social networks in the various environments--e.g., school, dormitory, work, apartment complex or community
12. Get involved in community life and/or politics
13. Enhance the ability to communicate in interpersonal relationships
14. Explore courting, coupling or a trial mate relationship (selecting a mate)
15. Maintain intimate friendships with trust, love, and caring
16. Maintain healthy, stable, and appropriate sexual interaction in relationships
17. Commit to a marital partner through a public affirmation of marriage
18. As a married couple, define, negotiate and compromise, and establish goals, expectations, roles, relationships, finances, ways to solve problems and a family-life model
19. As a married couple or a couple in a committed relationship, provide mutual support, help and energy to enrich the relationship
20. As a married couple, establish a family system by having a child or children
21. Expand the family system and re-establish definitions and expectations concerning intimacy, sharing and sexual compatibility; make an honest reassessment of the romantic ideal
22. As a married couple establish a healthy, complementary pattern to solve problems and handle power and control issues and ways to resolve conflict in the family system
23. Shift attention to the role of parenting and accommodate the child(ren)'s dependent needs, as well as their emotional (bonding) needs
24. Focus attention on the child(ren)'s intellect, personality, sexuality and goal-oriented behavior
25. Assist child(ren) in entering the new environment of peer group, preschool or school
26.As a married couple, make a periodic reassessment of the relationship; either take the steps to shore it up or decide to separate or divorce
27. If needed, adjust to divorce and single parenthood. Redefine relationships with new sex mates. Adjust to re-entry into a school and/or work environment
28 to 40 years of age
1. Deepen commitment to work and marriage
2. Handle the restlessness that comes from commitment in marriage or work
3. Increase productivity at work and in family life; develop a more natural relationship
4. Establish definite patterns of decision-making, problem-solving and distribution of power
5. Expand social network
6. Increase community status
7. Learn to cope with stress in the couple relationship
8. Readjust to single life, single parenting and the aftermath of divorce
9. Find another partner for a marital commitment; readjust to the new marital relationship
10. Put down extended roots
11. Accept that children are growing up
12. Mature in the parental role and clearly establish the structures of the family system
13. Adjust to the mother or wife returning to the workforce or school
14. Relate to parents as older or senior citizens
15. Deepen social involvement
16. Examine community concerns
17. Allow one another room to grow in a relationship; allow tolerance of growth in each another
18. Acknowledge the individual differences within the couple relationship
19. Mature and increase intimate friendships
20. Deepen commitment and productivity in marriage, family, work and/or community; pursue long-range goals
21. Mark an increase of intimacy in marriage and/or committed relationship
22. Accommodate to the autonomy, independence and peer-oriented shift of adolescent children
23. Accommodate to the identity formation of adolescents in their sexual, emotional, social and professional selves
24. Modify parental roles in response to the child's growth and personal autonomy, socialization, intellectualization and personal development
38 to 55 years of age
1. Evaluate one's life structure
2. Reassess marriage, with either deepening of the relationship or divorce and adjustment to single life
3. Adjust to second and/or third marriage(s) and to the children in them
4. Adjust to the mother or wife returning to the workforce or to school
5. Extend roots in the community and maintain an identifiable system of connectedness
6. Refine the social network
7. Expand personal relationships
8. Revise status in the community
9. Prepare and plan for retirement and/or loss of spouse
10. Adjust to the loss of a mate
11. Learn to integrate oneself with others to avoid isolation
12. Solidify mature sexual relationships
13. Adjust to a last child on his own; adjust to the "empty nest" syndrome
14. Examine, review and reassess progress made in life
15. Search for an accommodation between aspirations and realities
16. Evaluate success and failure and search for future goals
17. Accommodate to separation and a loss of self-sufficient children
18. Create linkage of new family networks with in-laws once children marry
19. Stabilize the marital relationship once children have moved out
20. Adapt to the loss by death of parent(s), extended family member(s) and intimate friend(s)
48 to 65 years of age
1. Disengage from old hometown associations in retirement
2. Prepare for and accept retirement
3. Expand into new community-interest areas, taking on new roles and senior-citizen status
4. Adjust to loss by death of mate, friends and other loved ones
5. Become reconciled to one's impending death
6. Create new senior social networks
7. Renew involvement in areas set aside during "family-focused" years
8. Expand and enhance personal relationships into caring and loving companionship
9. Adjust to the role of mentor and sage in the extended family
10. Relate reasonably with married children, their spouses and their own children
11. Deal with the care of one's aging parents and their dying
12. Adjust to the selling of one's home and moving into a residence that requires lighter maintenance
13. Prepare budgets and finances to adjust to living on a reduced, stabilized income
14. Re-stabilize and reorder one's priorities
15. Deal in a healthy way with the loss of youthfulness, vigor and health
16. Handle changes in intimacy threatened by aging and boredom
17. Secure stable relationships
18. Establish a functional three-generational hierarchy in the family of origin and in new and old extended families
19. Accommodate to a healthy grandparenting role and resolve the issue of "dependence vs independence" in relation to the demands of the children
20. Creatively employ leisure time and develop individual potential outside of employment
21. Accommodate to illness and declining physical powers
22. Accept one's personal mortality
62 years of age and older
1. Deal effectively with aging, illness and death while retaining zest for life
2. Support and enhance each spouse's struggle for productivity and fulfillment in face of the threats of aging
3. Struggle to maintain intimacy in the face of aging, separation and illness
4. Adjust to single life or the loss of a spouse
5. Extend community interest into new domains
6. Learn and manage new roles in new peer groups
7. Be reconciled to one's impending death
8. Adjust to the new rules and customs of retirement
9. Handle and cope with the death of a spouse, loved ones, family members and close friends
10. Continue involvement in all aspects of one's life to maintain some sense of order
11. Sustain personal friendships and social networks
12. Enhance friendships, caring, sexuality and companionship in light of changes due to aging
13. Make a productive review of one's life and accept all (perceived or real) shortcomings, failures or successes
14. Learn to accept being cared for by one's family
15. Have an understanding relationship with one's children; maintain boundaries between involvement and interference
16. Relate to grandchildren and great-grandchildren in a healthy manner
17. Handle the care and death of one's parents
18. Move into quarters where one is more likely to be the receiver of care than the giver
19. Adjust to reduced, stabilized income
20. Adjust to the sense of realism that one's life has been rewarding and fulfilling--that there is now time to rest and soak in the rewards of leading a productive life
Steps That Can Be Taken to Improve Self-Esteem
Step1: Determine if your self-esteem is at a healthy level by completing the following questionnaire.
Self-Esteem Assessment
Directions: Circle T if the statement is true for you. Circle F if the statement is false for you.
T F I am able to discuss my good points, skills, abilities, achievements and successes with others.
T F I assert myself with someone whom I believe is violating or ignoring my rights.
T F I am content with who I am, how I act and what I do in life.
T F I am not bothered by feelings of insecurity or anxiety when I meet people for the first time.
T F My life is balanced between work, family life, social life, recreation/leisure and spiritual life.
T F I am aware of the roles I played in my family of origin, and have usually been able to make these behavior patterns work for me in my current life.
T F I am bonded with the significant others in my environment at home, work, school or play or in the community.
T F I am able to perform the developmental tasks necessary to ensure my ongoing healthy self-esteem.
T F I am satisfied with my level of achievement at school, work and home and in the community.
T F I am a good problem-solver; my thinking is not clouded by irrational beliefs or fears.
T F I am willing to experience conflict if necessary to protect my rights.
If you circled F for three or more of the preceding questions, you probably need to work on increasing your self-esteem. Proceed to Step 2.
Step 2: Review the material in Sections I through IV on self-esteem and answer the following questions in your journal:
a. What are the signs of your low self-esteem?
b. What was lacking in your childhood and earlier adult years that could explain your low self-esteem?
c. How would you rate your bonding with the significant others in your life? List your significant others, then rate the quality of your bonding with them as poor, fair, average, above average or excellent.
d. List those developmental tasks you need to perform at this stage in your adult life to ensure your ongoing self-esteem.
Once you have answered the above questions, go to Step 3.
Step 3: You are now aware of some inner feelings you experienced in answering the four questions in Step 2. Explore what you felt by answering the following questions in your journal:
a. I had the following feelings as I responded to the four questions in Step 2:
b. I believe that these feelings are based on the following beliefs I have about my self-esteem:
c. I believe that the following irrational beliefs and fears are at the root of my stagnant self-esteem:
d. Having identified my feelings, beliefs, irrational beliefs and fears concerning my low self-esteem, I believe I need to take the following actions to improve my self-concept:
Step 4: Having identified the steps you need to take to improve your self-esteem/self-worth, make a commitment to take these steps and involve the significant others in your life in the execution of them.
If, however, at the end of exploring your feelings in Step 3, you still suffer form low self-esteem, return to Step 1 and begin again.
People with self-esteem:
* hold themselves as worthy of being loved and loving others; worthy of being cared for and caring for others; worthy of being nurtured and nurturing others; worthy of being touched and supported and touching and supporting others; worthy of being listened to and listening to others; worthy of being recognized and recognizing others; worthy of being encouraged and encouraging others; and worthy of being reinforced as "good" people and recognizing others as "good" people.
* have a productive personality; they have achieved success to the best of their ability in school, work and society.
* are capable of being creative, imaginative problem solvers; of being risk-takers, optimistic in their approach to life and in the attainment of their personal goals.
* are leaders, and are skillful in dealing with people. They are neither too independent of nor too dependent on others. They have the ability to size up a relationship and adjust to the demands of the interaction.
* have a healthy self-concept. Their perception of themselves is in sync with the picture of themselves they project to others.
* are able to state clearly who they are, what their future potential is, and to what they are committed in life. They are able to declare what they deserve to receive in their lifetime.
* are able to accept the responsibility for and consequences of their actions. They do not resort to shifting the blame or using others as scapegoats for actions that have resulted in a negative outcome.
* are altruistic. They have a legitimate concern for the welfare of others. They are not self-centered or egotistical in their outlook on life. They do not take on the responsibility for others in an overdone way. They help others accept the responsibility for their own actions. They are, however, always ready to help anyone who legitimately needs assistance or guidance.
* have healthy coping skills. They are able to handle the stresses in their lives in a productive way. They are able to put the problems, concerns, issues and conflicts that come their way into perspective. They are able to keep their lives in perspective without becoming too idealistic or too morose. They are survivors in the healthiest sense of the word. They have a good sense of humor and are able to keep a balance of work and fun in their lives.
* look to the future with excitement, a sense of adventure and optimism. They recognize their potential for success and visualize their success in the future. They have dreams, aspirations and hopes for the future.
* are goal-oriented, with a sense of balance in working toward their goals. They know from where they have come, where they are now and where they are going.
What Are the Signs of Low Self-Esteem?
People with low self-esteem:
* consider themselves lost and unworthy of being cared for.
* are poor risk-takers.
* operate out of a fear of rejection.
* are typically unassertive in their behavior with others.
* are fearful of conflict with others.
* are hungry for the approval of others.
* are poor problem-solvers.
* are fraught with irrational beliefs and have a tendency to think irrationally.
* are susceptible to all kinds of fears.
* have a tendency to become emotionally stuck and immobilized.
* have a poor "track record" in school or on the job; conversely, they sometimes overcompensate and become overachievers.
* are unable to affirm or to reinforce themselves positively.
* are unable to make an honest assessment of their strengths, positive qualities and good points; they find it difficult to accept compliments or recognition from others.
* have poorly defined self-identities, with a tendency to act like chameleons to fit in with others.
* are insecure, anxious and nervous when they are with others.
* often become overcome with anger about their status in life, and are likely to experience chronic hostility or chronic depression.
* are easily overcome with despair and depression when they experience a setback or loss in their lives.
* have a tendency to overreact and become de-energized by resentment, anger and the desire for revenge against those whom they believe have not fully accepted them.
* fulfill roles in their families of origin that are counterproductive and maladaptive. These roles carry over into their adult lives.
* are vulnerable to mental-health problems and have a propensity to use addictive behavior to medicate their hurt and pain. Such addictive behavior can encompass alcohol, drugs, food, gambling, sex, shopping, smoking and/or workaholism--or the search for excitement, truth, wisdom, and/or a guru who can offer an easy guide to achieving happiness.
How Do People With Low Self-Esteem Feel?
The following "Letter from a boy" taken from a Midwestern paper gives us an idea of what a person with low self-esteem has to say.
LETTER FROM A BOY
Dear Folks,
Thank you for everything, but I am going to Chicago to try to start some kind of new life.
You asked me why I did those things, and why I gave you so much trouble; the answer is easy for me to give you, but I am wondering if you will understand.
Remember when I was about 6 or 7, and I used to want you to just listen to me? I remember all the nice things you gave me for Christmas and my birthday, and I was real happy with those things for about a week at the time I got the things; but the rest of the time during the year, I really didn't want presents. I just wanted all the time for you to listen to me, like I was somebody who felt things too, because I remember even when I was young, I felt things. But you said you were busy.
Mom, you are a wonderful cook, and you had everything so clean, and you were tired so much from doing all those things that made you busy. But you know something, Mom? I would have liked crackers and peanut butter just as well--if you had only sat down with me a little while during the day and said to me: "Tell me all about it so I can maybe help you understand."
And when Donna came, I couldn't understand why everyone made so much fuss, because I didn't think it was my fault that her hair is curly and her teeth so white, and she doesn't have to wear glasses with such thick lenses. Her grades were better, too, weren't they?
If Donna ever has children, I hope you will tell her to just pay some attention to the one that doesn't smile very much, because that one will really be crying inside. And when she's about to bake 6 dozen cookies to make sure first that the kids don't want to tell her about a dream or a hope or something--because thoughts are important, too, to small kids, even though they don't have so many words to use when they tell about the feelings inside them.
I think that all the kids who are doing things that make the grownups tear their hair out worrying about are really looking for somebody who will have time to listen a few minutes, and who really and truly will treat them as they would a grownup who might be useful to them. You know: polite to them. If you folks had ever said to me, "Pardon me" when you interrupted me, I'd have dropped dead. If anybody asks you where I am, tell them I have gone looking for somebody with time, because I've got a lot of things I want to talk about.
Love to all.
Where Does Healthy Self-Esteem Originate?
Healthy self-esteem originates in the environment found in the family, school, peer group, workplace and community.
For healthy self-esteem, individuals need to receive nurturing from the people in their environment. That nurturing should include:
* unconditional warmth, love, and caring; the realization that other people recognize them as deserving of being nurtured, reinforced, rewarded and bonded with. The environment transmits messages of warmth, loving and caring via physical touch; the meeting of the survival needs of food, clothing and shelter; and the providing of a sense of stability and order in life.
* acceptance of who they are; the recognition that other people see them as worthy individuals who have a unique set of personality characteristics, skills, abilities and competencies that make them special. Acceptance helps individuals recognize that differences among and between people are OK, and this encourages the development of a sense of personal mastery and autonomy. Acceptance enables people to develop relationships with others yet maintain healthy boundaries of individuality within themselves.
* good communication; being listened to and responded to in a healthy way, so healthy-problem solving is possible. Appropriate giving and receiving of feedback is encouraged and rewarded. Communicating at a "feelings" level is a mode of operation for these people, allowing them to be in touch with their emotions in a productive manner.
For the environment to support the development of healthy self-esteem, it must contain:
* recognition and acceptance of people for who they are. To base such recognition and acceptance on the condition that they must first conform to a prescribed standard of behavior or conduct is unhealthy. Unconditional recognition and acceptance, given in the form of support, allows individuals to reach their ultimate potential.
* clearly defined and enforced limits, with no hidden tricks or manipulation. Limits set the structure for the lives of individuals, allowing clear benchmarks of appropriate and inappropriate behavior. Limits enable individuals to recognize their responsibilities and chart their course of behavior in a rational way.
* respect and latitude for individual action within the defined limits of the environment. This encourages individuals to use their creativity, ingenuit and imagination to be productive within the established structure. Restrictions that suppress individuality can lead to a narrow focus, with people becoming stunted and handicapped in the use of their personal skills, abilities and resources.
* established freedom within the structure. This enables individuals to develop a sense of personal autonomy. If they are too tied down and inhibited, they can become resentful and eventually rebellious against the prescribed structures in their environment. Being given the freedom of self-expression within the established rules and norms allows individuals to explore their potential to its fullest; thus, there is a greater possibility of becoming successful, healthy achievers.
* bonding, which is the physical/emotional phenomenon that occurs between individuals and the others in their environment. It is necessary for the development of healthy self-esteem.
What is Bonding?
Bonding is...
* the forming of a mutual emotional attachment between an individual and a "significant other" (parent, child, friend or lover).
* the significant other giving unconditional love to the individual.
* developing an emotional link between the individual and the significant other.
* developing a sense of security for the individual.
* establishing an emotional intimacy and sense of closeness between the individual and the significant other.
* helping the individual feel a healthy sense of identity.
* transmitting links between the individual and the significant other, through which nonverbal communication and understanding take place.
* providing the individual with a sense of belonging or being connected.
* bringing the individual into the larger network of caring and love present in the extended environment.
* concern and love of the individual by the significant other, as exhibited in all aspects of the individual's life.
How is Bonding Between Individuals Manifested?
Bonding is reflected in the way a significant other:
* speaks about the individual, reflecting an understanding attitude and interest in the individual.
* holds and touches an individual.
* willingly allows the individual to enter a strange environment.
* encourages the individual to be socially secure.
* encourages the individual to be self-confident.
* encourages the development of the individual's self-concept.
* responds to the individual's problems (acceptance and coping = positive bonding; detachment, rejection and withdrawal = negative bonding)
* deals with the individual's problems (blaming, ostracizing and/or condemning = poor bonding; cooperative, helpful and understanding = good bonding)
What Are Some Ways to Encourage Bonding?
* Talk face-to-face with an individual
* Get on the other person's level to effect eye contact when talking
* Use physical touch when interacting
* Work at meeting the "match" of the individual by encouraging him to do things for which he is ready and capable
* Speak in a loving, caring manner to the individual
* Show respect for the individual
* Interact with the individual at his level of understanding and ability
* Listen carefully to the individual; offer empathy and understanding when he is troubled.
* Be honest with the individual when describing or dealing with problems
* Be supportive of the individual as he faces the harsh realities of life and becomes fearful, scared or concerned about the future
* Let the individual grow to be his own person by encouraging the development of independent and autonomous thinking
* Assist the individual in becoming a good problem-solver by encouraging open exploration and discussion of options and alternatives when facing problems at home, school or work, or in the community
What Developmental Tasks Can Adults Perform to Ensure the Ongoing Development of Their Healthy Self-Esteem?
18 to 32 years of age:
1.Pull up roots from the family of origin (the family you were born and reared in)
2. Develop an individual sense of autonomy
3. Establish the self as independent from the family of origin
4. Shift attention from the family of origin to new commitments (e.g., school, work or hobbies)
5. Learn personal management skills as a consumer (financial) and as the head of a household (home management)
6. Relate to parents as adult to adult
7. Develop an occupational identity and learn to adjust in the "adult" world
8. Test power and establish healthy patterns of conflict resolution
9. Establish intimate relationships with significant others
10. Learn to place the demands of the family of origin in their proper perspective while developing an adaptive response to the "adult" world
11. Establish social networks in the various environments--e.g., school, dormitory, work, apartment complex or community
12. Get involved in community life and/or politics
13. Enhance the ability to communicate in interpersonal relationships
14. Explore courting, coupling or a trial mate relationship (selecting a mate)
15. Maintain intimate friendships with trust, love, and caring
16. Maintain healthy, stable, and appropriate sexual interaction in relationships
17. Commit to a marital partner through a public affirmation of marriage
18. As a married couple, define, negotiate and compromise, and establish goals, expectations, roles, relationships, finances, ways to solve problems and a family-life model
19. As a married couple or a couple in a committed relationship, provide mutual support, help and energy to enrich the relationship
20. As a married couple, establish a family system by having a child or children
21. Expand the family system and re-establish definitions and expectations concerning intimacy, sharing and sexual compatibility; make an honest reassessment of the romantic ideal
22. As a married couple establish a healthy, complementary pattern to solve problems and handle power and control issues and ways to resolve conflict in the family system
23. Shift attention to the role of parenting and accommodate the child(ren)'s dependent needs, as well as their emotional (bonding) needs
24. Focus attention on the child(ren)'s intellect, personality, sexuality and goal-oriented behavior
25. Assist child(ren) in entering the new environment of peer group, preschool or school
26.As a married couple, make a periodic reassessment of the relationship; either take the steps to shore it up or decide to separate or divorce
27. If needed, adjust to divorce and single parenthood. Redefine relationships with new sex mates. Adjust to re-entry into a school and/or work environment
28 to 40 years of age
1. Deepen commitment to work and marriage
2. Handle the restlessness that comes from commitment in marriage or work
3. Increase productivity at work and in family life; develop a more natural relationship
4. Establish definite patterns of decision-making, problem-solving and distribution of power
5. Expand social network
6. Increase community status
7. Learn to cope with stress in the couple relationship
8. Readjust to single life, single parenting and the aftermath of divorce
9. Find another partner for a marital commitment; readjust to the new marital relationship
10. Put down extended roots
11. Accept that children are growing up
12. Mature in the parental role and clearly establish the structures of the family system
13. Adjust to the mother or wife returning to the workforce or school
14. Relate to parents as older or senior citizens
15. Deepen social involvement
16. Examine community concerns
17. Allow one another room to grow in a relationship; allow tolerance of growth in each another
18. Acknowledge the individual differences within the couple relationship
19. Mature and increase intimate friendships
20. Deepen commitment and productivity in marriage, family, work and/or community; pursue long-range goals
21. Mark an increase of intimacy in marriage and/or committed relationship
22. Accommodate to the autonomy, independence and peer-oriented shift of adolescent children
23. Accommodate to the identity formation of adolescents in their sexual, emotional, social and professional selves
24. Modify parental roles in response to the child's growth and personal autonomy, socialization, intellectualization and personal development
38 to 55 years of age
1. Evaluate one's life structure
2. Reassess marriage, with either deepening of the relationship or divorce and adjustment to single life
3. Adjust to second and/or third marriage(s) and to the children in them
4. Adjust to the mother or wife returning to the workforce or to school
5. Extend roots in the community and maintain an identifiable system of connectedness
6. Refine the social network
7. Expand personal relationships
8. Revise status in the community
9. Prepare and plan for retirement and/or loss of spouse
10. Adjust to the loss of a mate
11. Learn to integrate oneself with others to avoid isolation
12. Solidify mature sexual relationships
13. Adjust to a last child on his own; adjust to the "empty nest" syndrome
14. Examine, review and reassess progress made in life
15. Search for an accommodation between aspirations and realities
16. Evaluate success and failure and search for future goals
17. Accommodate to separation and a loss of self-sufficient children
18. Create linkage of new family networks with in-laws once children marry
19. Stabilize the marital relationship once children have moved out
20. Adapt to the loss by death of parent(s), extended family member(s) and intimate friend(s)
48 to 65 years of age
1. Disengage from old hometown associations in retirement
2. Prepare for and accept retirement
3. Expand into new community-interest areas, taking on new roles and senior-citizen status
4. Adjust to loss by death of mate, friends and other loved ones
5. Become reconciled to one's impending death
6. Create new senior social networks
7. Renew involvement in areas set aside during "family-focused" years
8. Expand and enhance personal relationships into caring and loving companionship
9. Adjust to the role of mentor and sage in the extended family
10. Relate reasonably with married children, their spouses and their own children
11. Deal with the care of one's aging parents and their dying
12. Adjust to the selling of one's home and moving into a residence that requires lighter maintenance
13. Prepare budgets and finances to adjust to living on a reduced, stabilized income
14. Re-stabilize and reorder one's priorities
15. Deal in a healthy way with the loss of youthfulness, vigor and health
16. Handle changes in intimacy threatened by aging and boredom
17. Secure stable relationships
18. Establish a functional three-generational hierarchy in the family of origin and in new and old extended families
19. Accommodate to a healthy grandparenting role and resolve the issue of "dependence vs independence" in relation to the demands of the children
20. Creatively employ leisure time and develop individual potential outside of employment
21. Accommodate to illness and declining physical powers
22. Accept one's personal mortality
62 years of age and older
1. Deal effectively with aging, illness and death while retaining zest for life
2. Support and enhance each spouse's struggle for productivity and fulfillment in face of the threats of aging
3. Struggle to maintain intimacy in the face of aging, separation and illness
4. Adjust to single life or the loss of a spouse
5. Extend community interest into new domains
6. Learn and manage new roles in new peer groups
7. Be reconciled to one's impending death
8. Adjust to the new rules and customs of retirement
9. Handle and cope with the death of a spouse, loved ones, family members and close friends
10. Continue involvement in all aspects of one's life to maintain some sense of order
11. Sustain personal friendships and social networks
12. Enhance friendships, caring, sexuality and companionship in light of changes due to aging
13. Make a productive review of one's life and accept all (perceived or real) shortcomings, failures or successes
14. Learn to accept being cared for by one's family
15. Have an understanding relationship with one's children; maintain boundaries between involvement and interference
16. Relate to grandchildren and great-grandchildren in a healthy manner
17. Handle the care and death of one's parents
18. Move into quarters where one is more likely to be the receiver of care than the giver
19. Adjust to reduced, stabilized income
20. Adjust to the sense of realism that one's life has been rewarding and fulfilling--that there is now time to rest and soak in the rewards of leading a productive life
Steps That Can Be Taken to Improve Self-Esteem
Step1: Determine if your self-esteem is at a healthy level by completing the following questionnaire.
Self-Esteem Assessment
Directions: Circle T if the statement is true for you. Circle F if the statement is false for you.
T F I am able to discuss my good points, skills, abilities, achievements and successes with others.
T F I assert myself with someone whom I believe is violating or ignoring my rights.
T F I am content with who I am, how I act and what I do in life.
T F I am not bothered by feelings of insecurity or anxiety when I meet people for the first time.
T F My life is balanced between work, family life, social life, recreation/leisure and spiritual life.
T F I am aware of the roles I played in my family of origin, and have usually been able to make these behavior patterns work for me in my current life.
T F I am bonded with the significant others in my environment at home, work, school or play or in the community.
T F I am able to perform the developmental tasks necessary to ensure my ongoing healthy self-esteem.
T F I am satisfied with my level of achievement at school, work and home and in the community.
T F I am a good problem-solver; my thinking is not clouded by irrational beliefs or fears.
T F I am willing to experience conflict if necessary to protect my rights.
If you circled F for three or more of the preceding questions, you probably need to work on increasing your self-esteem. Proceed to Step 2.
Step 2: Review the material in Sections I through IV on self-esteem and answer the following questions in your journal:
a. What are the signs of your low self-esteem?
b. What was lacking in your childhood and earlier adult years that could explain your low self-esteem?
c. How would you rate your bonding with the significant others in your life? List your significant others, then rate the quality of your bonding with them as poor, fair, average, above average or excellent.
d. List those developmental tasks you need to perform at this stage in your adult life to ensure your ongoing self-esteem.
Once you have answered the above questions, go to Step 3.
Step 3: You are now aware of some inner feelings you experienced in answering the four questions in Step 2. Explore what you felt by answering the following questions in your journal:
a. I had the following feelings as I responded to the four questions in Step 2:
b. I believe that these feelings are based on the following beliefs I have about my self-esteem:
c. I believe that the following irrational beliefs and fears are at the root of my stagnant self-esteem:
d. Having identified my feelings, beliefs, irrational beliefs and fears concerning my low self-esteem, I believe I need to take the following actions to improve my self-concept:
Step 4: Having identified the steps you need to take to improve your self-esteem/self-worth, make a commitment to take these steps and involve the significant others in your life in the execution of them.
If, however, at the end of exploring your feelings in Step 3, you still suffer form low self-esteem, return to Step 1 and begin again.
sweaty palms
Without a doubt, sweaty palms can cause a lot of discomfort and embarrassment. The medical name for this condition is known as palmar hyperhidrosis. The exact cause of this condition is still not known, but some experts speculate the cause is due to hyperactive sympathetic nervous system.
The individuals that experience severe palmar hyperhidrosis usually find it a lot more difficult to perform certain every day tasks. The good news is that there are some natural sweaty palms remedies that can provide some significant relief from the problems.
One of the most effective natural sweaty palms remedies is sage tea. Recent studies have shown that sage tea can dramatically reduce the sweating.
To use sage tea as a treatment you will have to buy tea that contains 5% sage. Once you have the tea you should brew it and allow it to steep for up to two days.
Now strain the tea and soak your palms in it. You can also soak a rag or small cloth in the tea and apply the soaked rag on your hands.
Some individuals believe that using antiperspirants are one of the best sweaty palms remedies. You can find natural antiperspirants on the market that don't have any chemicals in it.
You can also find antiperspirant lotions that you can use to solve your excess sweating. To use antiperspirant you will just need to rub it on your hands.
Another one of the best sweaty palms remedies is acupuncture. Acupuncture is a Chinese remedy that utilizes pins to stimulate specific nerves on the body.
This procedure is only safe when performed by a licensed acupuncturist. Moreover, the FDA has also stated that the needles used in this procedure must be sterile and non-toxic.
If you decide to go through with acupuncture to treat your sweaty palms, the placement of the pins will depend on your symptoms. Other than these natural sweaty palms remedies, you should also know some of the things you should avoid to keep the severity of this condition under control.
You should not use any baby powders on your hands. Having your hands covered with powder will only make the situation worse. You should also avoid foods that contain iodine. Some of these foods include broccoli, asparagus, beef, turkey, liver, and white onions
Another one of the more effective sweaty palms remedies is tannic acid. Tannic acid in tea can act like a natural antiperspirant for your hands.
If you are battling with excessive sweating, there are is an effective Excess Sweating that can stop the sweating and other symptoms in less than 2 weeks.
Click Here if you're serious about ending this nightmare once and for all.
Article Source: http://EzineArticles.com/?expert=Maxwell_Jordan
The individuals that experience severe palmar hyperhidrosis usually find it a lot more difficult to perform certain every day tasks. The good news is that there are some natural sweaty palms remedies that can provide some significant relief from the problems.
One of the most effective natural sweaty palms remedies is sage tea. Recent studies have shown that sage tea can dramatically reduce the sweating.
To use sage tea as a treatment you will have to buy tea that contains 5% sage. Once you have the tea you should brew it and allow it to steep for up to two days.
Now strain the tea and soak your palms in it. You can also soak a rag or small cloth in the tea and apply the soaked rag on your hands.
Some individuals believe that using antiperspirants are one of the best sweaty palms remedies. You can find natural antiperspirants on the market that don't have any chemicals in it.
You can also find antiperspirant lotions that you can use to solve your excess sweating. To use antiperspirant you will just need to rub it on your hands.
Another one of the best sweaty palms remedies is acupuncture. Acupuncture is a Chinese remedy that utilizes pins to stimulate specific nerves on the body.
This procedure is only safe when performed by a licensed acupuncturist. Moreover, the FDA has also stated that the needles used in this procedure must be sterile and non-toxic.
If you decide to go through with acupuncture to treat your sweaty palms, the placement of the pins will depend on your symptoms. Other than these natural sweaty palms remedies, you should also know some of the things you should avoid to keep the severity of this condition under control.
You should not use any baby powders on your hands. Having your hands covered with powder will only make the situation worse. You should also avoid foods that contain iodine. Some of these foods include broccoli, asparagus, beef, turkey, liver, and white onions
Another one of the more effective sweaty palms remedies is tannic acid. Tannic acid in tea can act like a natural antiperspirant for your hands.
If you are battling with excessive sweating, there are is an effective Excess Sweating that can stop the sweating and other symptoms in less than 2 weeks.
Click Here if you're serious about ending this nightmare once and for all.
Article Source: http://EzineArticles.com/?expert=Maxwell_Jordan
Tuesday, February 9, 2010
Feel good
5 Ways to Snap Yourself Back into a Good Mood
We all have those moments. You know, where Captain Cranky Pants sneaks up behind us, and wedding sacks us from behind, taking us from what was a great mood, to a mood of just plain blah or worse.
No matter the reason – whether it stemmed from something that someone else said or did, something we did, or even just our imagination running away with us – we HAVE the power to change how we feel. We can stop the train of thoughts that are blatantly causing us to feel worse and worse and flip them into an upward slope of feeling better and better.
Whether you are aware of it or not, our thoughts have a snowball effect. If we start thinking negative thoughts, it will only lead to more of the same – more negative thoughts. Unless we consciously choose to redirect what we are thinking about, we will just continue to cycle in those blah-icky-gloomy feelings.
The trick is first realizing what is happening. Awareness is a powerful powerful tool that many times we forget we have. We go on and on throughout our day, without realizing we actually have control over what we are thinking.
By stopping and becoming aware of what we are thinking, we are allowing ourselves to take that step outside of the picture long enough to observe what’s going on so that we can change it. You know the old saying, you can’t fix what you don’t know is broken. Well this is the prime example.
Here Are 5 Tricks That I Use to Put Myself in a Great Mood
1. I close my eyes, take a deep breathe, and think of 3 things in my life that I am grateful for.
I know this sounds cliché and silly, but the moment we shift our attention from something that we think is bad, to something we see as good, it automatically begins to shift our mood. When I think of these things that I am grateful for, I make sure to take time to see them in my mind, whether it is a person, place, or thing, I spend a few moments visualizing it until I notice the difference in how I feel. Try this and pay attention to your feelings, it’s almost like you can feel the shift in your chest as you move from the gloomy thoughts to the happy thoughts. The only way I can describe it is when I begin to focus on the things I am grateful for, I feel like I light up like a Christmas tree.
2. I ask myself, how does this serve me?
Sometimes I will even take #1 an step further and pull out a sheet of paper and start writing a list of reasons why whatever it is that was bringing me down, is actually a gift because it is allowing me an opportunity for growth or to learn some great lesson. Again, this trick is sooo under-rated because when we can see the good in any situation, and appreciate that it is helping us in some way to become stronger, smarter, or better equipped, then it no longer has the negative feelings attached to it. Every seemingly bad situation has the power to make our life better if we allow it, and that is the key.
3. I turn on a feel good song.
Good music is an amazing thing, so turn on a good song, and sing along, OUT LOUD, dance, move your feet… who cares who is looking, just do what feels good. It’s impossible to be in a bad mood after jamming out to your favorite feel good song. Don’t’ believe me? Try it. I dare you…
4. Get in a kick butt workout.
Yes, some days it’s tough to get inspired to get to the gym, but once you get moving, you feel pretty good, right? And then when you are finished, the endorphins are flowing, and you just feel great. The bad mood has completely vanished! Poof!
For faster results, combine #3 and #4.
5. Give to someone, unconditionally.
Whether it is with your time, your love, your attention, or your money, when you give open-heartedly to another human being it sparks something inside that turns on the happy switch. It really ties into #1 above, because when you give something to someone, with no strings attached, expecting nothing in return, you can’t help but feel gratitude for life itself and all the small things we so often take for granted.
Final Thoughts
Those are my go-to methods for busting a bad mood before it even starts. It’s really not rocket science, but these are the things that seem so simple, yet we just don’t do them. I challenge you to take a handful of these tips and make them part of your daily routine.
The more you take time for the simple feel-good pleasures in life, the more you will notice that life will automatically bring you more of the same. Happiness becomes.. EASY! And just a normal part of who you are. Can you believe it? What an amazing thought. That alone puts me in a good mood.
We all have those moments. You know, where Captain Cranky Pants sneaks up behind us, and wedding sacks us from behind, taking us from what was a great mood, to a mood of just plain blah or worse.
No matter the reason – whether it stemmed from something that someone else said or did, something we did, or even just our imagination running away with us – we HAVE the power to change how we feel. We can stop the train of thoughts that are blatantly causing us to feel worse and worse and flip them into an upward slope of feeling better and better.
Whether you are aware of it or not, our thoughts have a snowball effect. If we start thinking negative thoughts, it will only lead to more of the same – more negative thoughts. Unless we consciously choose to redirect what we are thinking about, we will just continue to cycle in those blah-icky-gloomy feelings.
The trick is first realizing what is happening. Awareness is a powerful powerful tool that many times we forget we have. We go on and on throughout our day, without realizing we actually have control over what we are thinking.
By stopping and becoming aware of what we are thinking, we are allowing ourselves to take that step outside of the picture long enough to observe what’s going on so that we can change it. You know the old saying, you can’t fix what you don’t know is broken. Well this is the prime example.
Here Are 5 Tricks That I Use to Put Myself in a Great Mood
1. I close my eyes, take a deep breathe, and think of 3 things in my life that I am grateful for.
I know this sounds cliché and silly, but the moment we shift our attention from something that we think is bad, to something we see as good, it automatically begins to shift our mood. When I think of these things that I am grateful for, I make sure to take time to see them in my mind, whether it is a person, place, or thing, I spend a few moments visualizing it until I notice the difference in how I feel. Try this and pay attention to your feelings, it’s almost like you can feel the shift in your chest as you move from the gloomy thoughts to the happy thoughts. The only way I can describe it is when I begin to focus on the things I am grateful for, I feel like I light up like a Christmas tree.
2. I ask myself, how does this serve me?
Sometimes I will even take #1 an step further and pull out a sheet of paper and start writing a list of reasons why whatever it is that was bringing me down, is actually a gift because it is allowing me an opportunity for growth or to learn some great lesson. Again, this trick is sooo under-rated because when we can see the good in any situation, and appreciate that it is helping us in some way to become stronger, smarter, or better equipped, then it no longer has the negative feelings attached to it. Every seemingly bad situation has the power to make our life better if we allow it, and that is the key.
3. I turn on a feel good song.
Good music is an amazing thing, so turn on a good song, and sing along, OUT LOUD, dance, move your feet… who cares who is looking, just do what feels good. It’s impossible to be in a bad mood after jamming out to your favorite feel good song. Don’t’ believe me? Try it. I dare you…
4. Get in a kick butt workout.
Yes, some days it’s tough to get inspired to get to the gym, but once you get moving, you feel pretty good, right? And then when you are finished, the endorphins are flowing, and you just feel great. The bad mood has completely vanished! Poof!
For faster results, combine #3 and #4.
5. Give to someone, unconditionally.
Whether it is with your time, your love, your attention, or your money, when you give open-heartedly to another human being it sparks something inside that turns on the happy switch. It really ties into #1 above, because when you give something to someone, with no strings attached, expecting nothing in return, you can’t help but feel gratitude for life itself and all the small things we so often take for granted.
Final Thoughts
Those are my go-to methods for busting a bad mood before it even starts. It’s really not rocket science, but these are the things that seem so simple, yet we just don’t do them. I challenge you to take a handful of these tips and make them part of your daily routine.
The more you take time for the simple feel-good pleasures in life, the more you will notice that life will automatically bring you more of the same. Happiness becomes.. EASY! And just a normal part of who you are. Can you believe it? What an amazing thought. That alone puts me in a good mood.
stop procrastinating now
In order to stop procrastinating now, consider the following procrastination tips:
1.Deal with Your Stress. Start getting enough sleep. Take plenty of time to relax. Ask for help when you need it. Find something that works for you.
2.Set a Schedule. It may help you to get a day planner or other type of scheduling plan. Not having a set schedule is one of the main reasons why people procrastinate.
3.Break your Tasks Apart. Sometimes you'll find yourself procrastinating because the task at hand seems too large.
4.Take Breaks. If you push yourself too hard, you may eventually burn out. After you accomplish each small task, give yourself some time to yourself.
5.Do It Now. When it comes to the little things, take on the "do it now" mentality. All those little things can add up to some serious stress if you continue to procrastinate.
6.Give Yourself a Firm Deadline. When you have one particular task that you must accomplish, don't leave anything up in the air.
7.Get Someone to Hold You Accountable. When you have a particular thing that you need to accomplish, have someone check up on you during certain intervals. It's definitely a good way to hold yourself accountable in the end.
1.Deal with Your Stress. Start getting enough sleep. Take plenty of time to relax. Ask for help when you need it. Find something that works for you.
2.Set a Schedule. It may help you to get a day planner or other type of scheduling plan. Not having a set schedule is one of the main reasons why people procrastinate.
3.Break your Tasks Apart. Sometimes you'll find yourself procrastinating because the task at hand seems too large.
4.Take Breaks. If you push yourself too hard, you may eventually burn out. After you accomplish each small task, give yourself some time to yourself.
5.Do It Now. When it comes to the little things, take on the "do it now" mentality. All those little things can add up to some serious stress if you continue to procrastinate.
6.Give Yourself a Firm Deadline. When you have one particular task that you must accomplish, don't leave anything up in the air.
7.Get Someone to Hold You Accountable. When you have a particular thing that you need to accomplish, have someone check up on you during certain intervals. It's definitely a good way to hold yourself accountable in the end.
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