Tuesday, December 10, 2013
Wednesday, November 20, 2013
'Thoughts Become Words, Words Become Actions"
The Power of Positive Attitude
By Remez Sasson
Positive attitude helps to cope more easily with the daily affairs of life. It brings optimism into your life, and makes it easier to avoid worry and negative thinking. If you adopt it as a way of life, it will bring constructive changes into your life, and makes them happier, brighter and more successful. With a positive attitude you see the bright side of life, become optimistic and expect the best to happen. It is certainly a state of mind that is well worth developing and strengthening.
Positive attitude manifests in the following ways:
Motivation to accomplish your goals.
Not giving up.
Looking at failure and problems as blessings in disguise.
Believing in yourself and in your abilities.
Displaying self-esteem and confidence.
Looking for solutions.
A positive attitude leads to happiness and success and can change your whole life. If you look at the bright side of life, your whole life becomes filled with light. This light affects not only you and the way you look at the world, but also your whole environment and the people around you. If it is strong enough, it becomes contagious.
The benefits of a positive attitude:
Helps achieving goals and attaining success.
Success achieved faster and more easily.
Greater inner power and strength.
The ability to inspire and motivate yourself and others.
Fewer difficulties encountered along the way.
The ability to surmount any difficulty.
Life smiles at you.
People respect you.
Negative attitude says: you cannot achieve success.
Positive attitude says: You can achieve success.
If you have been exhibiting a negative attitude and expecting failure and difficulties, it is now the time to change the way you think. It is time to get rid of negative thoughts and behavior and lead a happy and successful life. Why not start today? If you have tried and failed, it only means that you have not tried enough.
Developing a positive attitude that will lead you to happiness and success:
- Choose to be happy.
- Look at the bright side of life.
- Choose to be and stay optimistic.
- Find reasons to smile more often.- Have faith in yourself and in the Power of the Universe.
- Contemplate upon the futility of negative thinking and worries.
- Associate yourself with happy people.
- Read inspiring stories.
- Read inspiring quotes.
- Repeat affirmations that inspire and motivate you.
- Visualize only what you want to happen.
- Learn to master your thoughts.
- Learn concentration and meditation.
Following even only one of the above suggestions, will bring more into your life!
Try It for a day.....Win that Day ...Then try it again!
"The game of life is a game of boomerangs. Our thoughts, deeds and words return to us sooner or later with astounding accuracy."Florence Scovel Shinn
Posted by Peer Support at 9:10 AM
Monday, November 11, 2013
The Mental Health Benefits of Gratitude
Michael Craig Miller, M.D.
The word gratitude comes from the Latin word gratia, which means grace, graciousness or gratefulness (depending on the context). In some ways gratitude encompasses all of these meanings.
Gratitude is a thankful appreciation for what a person receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. In the process, they usually recognize that the source of that goodness lies at least partially outside themselves. As a result, gratitude also helps people connect to something larger than themselves— whether to other people, nature or a higher power.
Researchers who study gratitude find that it is strongly and consistently associated with greater happiness. Gratitude helps people:
Feel more positive emotions
Relish good experiences
Improve their health
Deal with adversity
Build strong relationships
People feel and express gratitude in many ways. They may be grateful for past experiences and memories and for their present circumstances (not taking good fortune for granted as it comes). Maintaining a hopeful and optimistic attitude is a way people can have gratitude for the future.
Most important, a person can practice gratitude and develop it.
Research on Gratitude
Two psychologists, Dr. Robert A. Emmons of the University of California, Davis and Dr. Michael E. McCullough of the University of Miami, have done much of the research on gratitude.
In one study, they asked groups of participants to write a few sentences each week. One group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.
Dr. Martin E. P. Seligman of the University of Pennsylvania tested the impact of various positive psychology interventions. Subjects in his research had to write and personally deliver a letter of gratitude to someone who had never been properly thanked for his or her kindness. Participants immediately displayed a huge increase in happiness scores (compared to a control group). This impact was greater than that from any other intervention, with benefits lasting for a month.
This research does not prove cause and effect. But most of the studies published on this topic support an association between gratitude and an individual's well-being.
Other studies have looked at how gratitude can improve relationships. For example, a study of couples found that people who took time to express gratitude for their partner not only felt more positive toward the other person, but also felt more comfortable expressing concerns about their relationship.
Managers who remember to say "thank you" to people who work for them may find that those employees feel motivated to work harder. Researchers at the Wharton School at the University of Pennsylvania randomly divided university fundraisers into two groups. One group made phone calls to solicit alumni donations in the same way they always had. The second group — assigned to work on a different day — received a pep talk from the director of annual giving, who told the fundraisers she was grateful for their efforts. During the following week, the university employees who heard her message of gratitude made 50% more fundraising calls than those who did not.
How To Cultivate Gratitude
Gratitude helps people refocus on what they have instead of what they lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.
The following strategies are simplistic, but they are indeed ways to cultivate gratitude on a regular basis:
Write thank-you notes. You can make yourself happier and nurture your relationship with another person by writing thank-you notes when you have received something from them that you enjoy. Also write one any time a person has had a positive influence on your life. Saying thank you in person may be more powerful. It's more than good manners to make a habit of saying thank you; you'll feel better too.
Thank someone mentally. It may help also to think about someone who has done something nice for you, and mentally thank the individual. If you think it's appropriate, follow up with a note that might start, "I was thinking of you the other day, about the time you helped me …"
Keep a "gratitude journal." Make it a habit to write down or share with a loved one thoughts about the advantages you have or the ways others have been generous with you. Think about what has gone right for you or what you are grateful for. Identify three to five things. As you write, be specific and think about the feelings you had when something good happened to you.
Pray. People who are religious can use prayer to cultivate gratitude.
Meditate. Mindfulness meditation involves focusing on the present moment without judgment. Although a very common technique is to focus on your breath, it is also possible to focus on what you're grateful for (the warmth of the sun, a pleasant sound, and so on).
Don't wait for Thanksgiving or religious holidays to practice these routines. Make them a constant part of your life and you may be rewarded daily.
***Michael Craig Miller, M.D. is the former editor-in-chief of the Harvard Mental Health Letter and an assistant professor of psychiatry at Harvard Medical School. Dr. Miller has an active clinical practice and has been on staff at Beth Israel Deaconess Medical Center for more than 30 years.
Posted by Peer Support at 8:08 AM
Tuesday, October 22, 2013
The Chapter titled ' No One Else Can Raise Your Self_ Esteem"
Recovery Wellness @ The Circle Thursday 1/17/2013 L.P.Sterling BHP
" Self Esteem is that deep-down inside the skin feeling you have of your own self worth"
In Mr. Urbans 'lessons on self esteem, he brings up several important facts to ponder. In referencing the above quote, He suggests that real self esteem in not something another person can give you,but suggests, its how we truly feel about ourselves when nobody else is around.
By itself, the word : "esteem" means to appreciate, to hold in high regard, to have genuine respect.
So self esteem he suggests, really means self -respect. it's how we feel about ourselves,regardless of what others say. It's building our own character,.............both a choice and a responsibility.
Mr. Urban tells us "Other people in your life may hinder OR help you, BUT we build our own character,and with it, we determine our level of self esteem.....it's strictly an inside job" .
From Dependance to Independence
The most important thing to learn is that ,as we get older, we have to learn to think for ourselves"....
Pointing one finger out , needs to be the reminder that the three coming back at you is where you have to start.
It's what /who you have control over and its' who can create new thoughts, beliefs and behaviors. you have control over.
Elenor Roosevelt once stated : "No one can make you feel inferior without your consent"
Mr. Urban took this quote and tells us "It would follow then , that nobody can make us feel anything either without our consent" ' He reminds us that while its' great to be appreciated, and loved, and affirmed by others, we can not sit around and wait for others approval. We have to empower ourselves to implement things into our lives that make us feel good about ourselves, even without anyone looking or knowing He suggests, that when we are rewarded from our own positive actions, the result is we feel good ...from within...not putting your self esteem in the hands of an "opinion". Others can do much to make us feel good, it's true, but Real Self esteem is respect we have to earn from ourselves."
Once again actions, implemented, build character,self respect and self esteem.
The Main Ingredients of Self Esteem
Mr. Urban goes on to say:
" Actually the ingredients of self esteem are so basic and simple, we often miss it. Despite what the self styles gurus might be saying,truth is ,self esteem is part of a natural process. If you can be consistent in the following four areas of your life,you will never have to worry about healthy self esteem...It will be your constant companion".
1. Be Kind.
It's impossible to feel good about ourselves when we are mean,selfish or insensitive to others. How we deal with others , has a mirror effect. The we treat others, the better we feel.The more we learn to affirm others, the more we grow.People build lives on foundations of respect.
'I admit I have not read about honesty being connected to self esteem, however, I am convinced that iit is essential.I do know that integrity is the corner stone of high self esteem. As long as you have integrity, you will have the respect of others and yourself. "
One of the seven deadly sins was referred to as 'sloth', which means to be idle or lazy. We know when we are giving our best and we know when we are slacking off. Being productive daily, at something is what builds self esteem. "
Find a way every day that when you look back at your day, there was something that you did for your own or another persons benefit...make it a habit.
We can not feel good about selves or anything,if we allow our heads to fill with negative thoughts. They may come, but you have a choice.Give yourself credit for everything, focus on what you can do , focus on a forward direction...daily. Remember, attitude is a choice,the most important day choice you make"
All things splendid have been achieved by those who dared believe that something inside them was superior to circumstance. ~Bruce Barton
Posted by Peer Support at 8:31 PM
Wednesday, January 30, 2013
If you have a hard time with anxiety....Maybe looking at diet can help you to implement good healthy habits that empower you to make an impact on feeling better. Remember Small Changes make a big difference.
Try and eat a healthy, whole foods diet with plenty of fresh vegetables and fruits. Try and include foods that are rich in the B vitamins, such as whole grains, nuts, green vegetables, eggs and fish
To help lift moods and help calm anxiety, keep away from processed foods and eat more natural products.
The following are triggers, moderate or avoid:
Your favorite pick me up has two effects upon the body which can result in an increase in your anxiety levels. One side effect of your caffeine habit is to block adenosine, a protein found throughout the body. Adenosine regulates the firing of neurons in different brain regions. It is what causes you to get drowsy. Caffeine interferes with this process and causes the firing of neurons to increase. This triggers the pituitary gland to produce adrenaline because the gland thinks an emergency is occurring. This increase in adrenaline can cause and increase your anxiety symptoms.
Caffeine also increases the lactic acid levels in the bloodstream. Studies have shown that high accumulations of lactic acid in the body can increase anxiety and cause panic attacks. If you suffer from panic or anxiety attacks it might be time to rethink your daily java or soda fix. Wean yourself off slowly to reduce the chance of experiencing withdrawal symptoms. Green Tea is a good low caffeine alternative. Limit coffee to 300 mgs…that is 3 6 oz. cups of caffeine a day.
Sugar can cause a dramatic increase in anxiety. Like caffeine, sugar can cause lactic acid to build up in the bloodstream. In addition, the ingestion of sugar causes a release of insulin which decreases blood glucose. This causes mood swings and agitation. If you suffer from anxiety you should limit your sugar intake and try to eat complex carbohydrates like whole grains. Also, try eating smaller meals throughout the day. Limit Sugar to 40- 50 grams. A day…4 grams equals 1 teaspoon , so about 10 teaspoons a day is ok.
Food to Avoid: Candy
Of course, almost everyone likes sweets, and sweets (including those containing table sugar, honey, and corn syrup) can make us feel better, but again it’s a temporary lift. Here’s why: Sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream. The result: You’re left feeling tired and low.
Food to Avoid: Hot Dogs/Processed Foods
Could processed foods such as hot dogs, sausage, pie, and cakes cause anxiety or other mental issues? Researchers in London found that eating a diet of processed and fatty foods increases the risk for depression. In the study, people who mainly ate fried food, processed meat, high-fat dairy products, and sweetened desserts had a 58 percent higher risk of depression than those who ate “whole” foods such as fish and vegetables. It’s best for your mood, says Villacorta, to skip the over-processed foods.
Avoid fizzy drinks loaded with sugar, instead drink plenty of water, I am personally not a big fan of water and drink the flavored variety which is fine also. Avoid caffeine too much caffeine, again there is no need to give it up completely, just try and moderate it.
Is a chemical additive that aggravates the nervous system.
Lactic acid occurs naturally in your body after a strenuous workout. Your body stores this lactic acid and it crystalizes in your muscles causing the soreness.
Below is a small list of foods to avoid and which foods to keep on your side when you are feeling anxious or stressed. Again I don't expect you to be perfect as I was not, but a few changes may help you see the benefit.
Foods to eat
Yogurt Banana Vegetable Wholegrain foods Brown Rice Beans Turkey Chicken Cottage Cheese Fresh Fish Poached Egg Tuna Fruit Porridge Baked potato Peanut butter Garlic Spinach
While it may seem contradictory for me to list exercise right after lactic acid, I have found exercise to be remarkably beneficial in alleviating the symptoms of anxiety, fear, panic and stress. Your body’s natural fight or flight mode automatically releases adrenaline in your system, increasing your heart rate and blood pressure. It’s preparing it to fun or fight. Exercise is a great, healthy, natural way to release that built up adrenaline in your system. Plus, it releases the natural endorphins in your system, creating a sense of peace and rest in your body.
Try making one change at a time…..What positive food or drink can you add to your healthy recovery effort this week?
Group Material for Recovery Skills development and Healthy Living Group Skills class @ The Circle
Presented By L.P.Sterling BHP January 30, 2013
Posted by Peer Support at 3:13 AM