Self-Care Café
  • Home
    • Introducing Pami
    • Schedule an Appointment
    • Contact Us
    • Location
    • Privacy Policy
  • Self-Care Wisdom
  • Life Coach Services
    • Life Navigation Coach
    • Integrative Life Coach
    • Spiritual Journey Coach
  • Hypnosis Services
    • What is Hypnosis?
    • Why Hypnosis?
    • Hypnosis Therapy Applications
    • Healing Benefits of Hypnosis
    • Hypnosis Session Package
    • Hypnosis Session Location
    • Schedule an Session
    • About Your Hypnotist
  • CafĂ© Shop

Self-Care Wisdom

4 Ways to Reveal Your True Calling in Life

2/1/2023

 
Discover the definition, how to find your true calling, and why it’s okay not to have one.
Picture
A “true calling” is thought to be the work that you are “meant” to do or the work you’re optimally suited for. Duffy & Dik note components of an “external summons, sense of destiny, or perfect fit”; they also cite “prosocial motivation” as a frequent component of callings (reviewed in 2013, p. 429). “True calling” is synonymous with “passion” (as in “find your passion”) and with “dream” (as in “follow your dream”). Your true calling doesn’t have to be your job or career (hence stereotypes such as the waitress who longs to be an actress). Your true calling doesn’t have to be what you’re best at, but it’s generally a talent; it can show up at any life stage, but often makes itself known in childhood. 

How to Find Your True Calling

​If you have a “true calling,” you probably already know what it is, even if you haven’t yet labeled it as a calling. To identify your calling, you can ask yourself these questions:
  • What activities do you gravitate toward when you have downtime?
  • What do you make time for no matter how busy you are?
  • What interests do you consistently return to, even if you take long breaks or pursue other (perhaps more “practical”) goals?
  • To what extent do you believe your life has been shaped by financial worries, family pressure, convention, or other external factors? If those concerns disappeared, what would you do?
  • When you feel content, at peace, and confident, what are you doing?

​If you know your calling and want to dive into it, but don’t know where to start, there are several suggestions below. This is not suggesting that anyone should quit their day job and immediately devote all their time to a calling (unless you want to and have the necessary financial and social safety net). You can, however, ease into a calling–for example, by turning it into a side hustle before switching careers entirely or by keeping it as a hobby.

1. Find a Mentor or Critique Group

​The psychologist Lev Vygotsky theorized that we learn and grow with the help of “more knowledgeable others” who help us bridge the gap between what we can currently achieve alone and what we can potentially achieve with guidance (reviewed by Mcleod, 18 August 2022). If you want to master a calling, an expert who believes in you might be able to see potential and weaknesses that you can’t and guide you both creatively and professionally (if you want to pursue the calling professionally, that is).

2. Submit or Exhibit Work

Sharing your work might give you confidence and hearing others’ opinions might help you learn to deal with criticism. If you want to turn a calling into a living, sharing your work is a good step toward making money (which, ultimately, can translate into more time to pursue the work).

3. Practice

​No matter your talent level, practice is necessary for most of us to develop true mastery. Even for prodigies, practice is probably needed to fulfill one’s true potential and to experience the benefits of having a calling. 

4. Learn from the Masters

In Sum

​A true calling is not necessarily a choice–its innate talent coupled with a sometimes-obsessive passion that drives you to develop that talent throughout your life, even despite danger, pain, risk, and disappointments. It’s possible to have more than one calling or none. Although a true calling can lend meaning and purpose to your life, having none can provide more freedom, adaptability, creativity, and comfort. If you have a true calling (that doesn’t harm others), it’s okay to pursue it even if it seems like an insecure path or doesn’t fit others’ plans for you.
​
To engage with your calling, you can set reasonable standards, find a mentor, learn from the masters, practice, find your voice, and share your work with others. However, you choose to pursue your calling, or if you decide you don’t have one, try to live a life that (as much as possible) honors your strengths and aligns with your truest priorities

References

  • Duffy, R. D., & Dik, B. J. (2013). Research on calling: What have we learned and where are we going?. Journal of Vocational Behavior, 83(3), 428-436.
  • Mcleod, S. (18 August 2022). Vygotsky's sociocultural theory of cognitive development. SimplyPsychology. 

4 Ways to Better Your Health by Laughing

1/31/2023

 
​Discover laughter exercises and the physical and mental health benefits.
Picture
​One of the best feelings in the world is sharing a good belly laugh with the people you care about. Laughter is a universal part of the human experience, and it has the power to build a bridge between people of all different backgrounds and walks of life. You don’t even need to speak the same language as another person to share a laugh with them. Even though you have likely experienced laughter countless times in your life, how much do you know about this emotion?
 
Keep reading to gain a better understanding of this complex human emotion.

What Is Laughter?

Hopefully, laughter is an emotion you experience and express daily. It is usually a spontaneous vocalization in response to something humorous. Laughter is a social expression of emotion–we are more than 30 times more likely to laugh when we are with another person than if we are alone (Provine, 2004). That’s because laughter is a way that we communicate with other people.
 
Laughter is:
  • An emotion
  • A form of communication
  • A form of self-expression

Laughter & Health

There is evidence to show that laughing can improve your mental health. This happens because the positive emotion of laughter can override other negative emotions you may be experiencing (Saper, 1990).

​Positive effects on mental health due to laughter:
  • Increased life satisfaction
  • Increased quality of life
  • Increased cognitive function
  • Improved mood and happiness
  • Decreased loneliness
  • Decreased depression (Kuru Alici & Arikan Dönmez, 2020)

Do you feel like you need a mental health boost? Laughing just might be the answer. You can try calling up a friend to talk about old funny stories or looking up your favorite funny movie moments on YouTube. It might be uncomfortable at first but replacing negative emotions with happy ones can have a positive effect on your life.
 
Incorporating a regular laughter yoga practice into your life can have even further physical health benefits.
 
Positive effects on physical health due to laughter:
  • Lower blood pressure
  • Lower stress hormones
  • Increased sleep quality (Kuru Alici & Arikan Dönmez, 2020)

​You may experience all of the mental and physical health benefits of laughter listed above with regular practice. Luckily, the brain is not able to distinguish between spontaneous laughter (occurring randomly between two people) and self-induced laughter (making yourself laugh) (Mora-Ripoll, 2010). This means that you can experience all the benefits of laughter by simply practicing it, even if you might not feel like laughing at the moment.

How to Laugh More

Do you feel like you need more joy in your life? It can be easy to get overwhelmed by events on the news and around the world. Making an effort to incorporate more laughter into your life can help alleviate stress. Consider trying the following activities.
  1. Make a YouTube playlist of all your favorite funny TV or movie moments. You don’t have to watch an entire show or movie to get your laughs, which can take a lot of time. Just search for the movie or TV show + funny moments (e.g., Elf funny moments, Mean Girls funny moments, Simpsons funny moments, etc.). From there, you can make a playlist you can quickly view if you need some humor.
  2. Call up a friend or family member to talk about funny stories. Connecting with loved ones is important for our health. Connection through laughter can be even more beneficial. The next time you remember a funny story, call or text someone to reminisce about it.
  3. Have a silly game night with loved ones. You can play classics like charades or Pictionary or try a new game. Consider playing games that don’t emphasize competition and rather focus on having fun.
  4. Incorporate laughter exercises, like yoga and meditation. Since your brain cannot tell the difference between spontaneous and self-simulated laughter, you can experience benefits by practicing laughter exercises.

In Sum

Laughing is a way that we communicate with other people. It can help lighten your mood by replacing negative emotions with positive ones. Just laughing can make you feel better and practicing laughter yoga regularly can also lead to other benefits. It can improve mental health by improving quality of life, cognitive function, and happiness; laughter yoga can also be beneficial for your physical health by lowering blood pressure and stress hormones and increasing your quality of sleep.
​
Do you feel like you could benefit from more laughter in your life? Try going to a funny movie with a friend or incorporating laughter yoga into your morning routine. It can be a wonderful practice to bring more joy and happiness into your life.

References

  • Kuru Alici, N., & Arikan Dönmez, A. (2020). A systematic review of the effect of laughter yoga on physical function and psychosocial outcomes in older adults. Complementary Therapies in Clinical Practice, 41, 101252.
  • Mora-Ripoll, R. (2010). The Therapeutic Value of Laughter in Medicine. Alternative Therapies in Health & Medicine, 16(6), 56–64.
  • Provine, R. R. (2004). Laughing, tickling, and the evolution of speech and self. Current Directions in Psychological Science, 13(6), 215–218.
  • Saper, B. (1990). The therapeutic use of humor for psychiatric disturbances of adolescents and adults. Psychiatric Quarterly, 61(4), 261–272. 

Self-Care Wisdom

Shop

Life Coach Services

Shop

Hypnosis Services

Shop

4 Theories to Help You Understand Consciousness

1/30/2023

 
​Discover the wonders of consciousness.
Picture
Our lack of comprehension regarding the nature of consciousness, where it comes from, and why it exists is not a reflection of a lack of effort. Humans have rigorously interrogated the nature of consciousness for millennia and in recent years, consciousness has become a popular topic of scientific inquiry.

The term ‘consciousness’ has eluded a precise definition for thousands of years. Summary definitions of consciousness fall short when it comes to capturing the dimensionality of the term. We might use the word ‘consciousness’ to describe perceptual awareness (I am conscious of the person in front of me), the nature of being awake and alert (when under anesthesia one loses consciousness), or self-awareness and intentionality (a heavily intoxicated person might not be conscious of their actions). Many scientists and philosophers would argue that ‘consciousness’ is better understood as the subjective human experience; the “I” you’re referring to when you say, “I love you”; and the experience of being you.

It’s unclear how or why the brain (which is essentially a fistful of electrified meat) would give rise to the depth and complexity of the human experience, but we have ample compelling evidence to support the conclusion that the two are indeed functionally linked.

One simple example of the functional relationship between brain processes and consciousness is the effect of anesthesia on consciousness. Anesthesiologists can turn consciousness off and on by altering your brain chemistry with specific chemical compounds.
​
Hallucinogens are another straightforward example of the relationship between brain chemistry and consciousness. Hallucinogenic drugs such as psilocybin (magic mushrooms) or LSD (sometimes referred to as ‘acid’) create an altered state of consciousness by changing the way in which different parts of the brain communicate with each other.

Consciousness Theory

​Consciousness has been a popular topic of inquiry for scientists and philosophers in recent years and several promising theories of consciousness have emerged. These include integrated information theory, higher-order theory, recurrent processing theory, and global workspace theory. It is important to note that these are not necessarily competing theories. The validity of one does not imply the inaccuracy of the others. Rather, each of these theories can be thought of as a different approach to understanding consciousness with different overarching goals (Seth & Bayne, 2022).

​1. Integrated Information Theory

​Integrated information theory is a sort of mathematical approach to describing consciousness. This theory proposes that consciousness is basically a form of information that arises from the physical and functional integration of elements within a system. The focus of integrated information theory is to identify the physical attributes that are necessary for a system to be conscious.

2. Higher-Order Theories

Higher-order theories of consciousness focus on understanding why some contents of the mind are conscious while others are not. Higher-order theories posit that mental states become conscious when they are the target of specific forms of meta-representations.
​
Meta-representations are basically the capacity of the mind to generate a representation that is built from lower-level representations. For example, imagine looking at a Magnolia tree. The higher-order representation of a Magnolia tree (the tree as it exists in your conscious experience) is the amalgamation of lower-order representations like color, size, shape, smell, context, and any memories or pre-conceptions you might have about magnolia trees. 

3. Reentry and Predictive Process Theory

​The basis of re-entry and predictive processing theory is that conscious mental states are grounded in predictions about the causes of sensory information. Although it may not be apparent, reality is a noisy barrage of sense data that has to be filtered and interpreted by the brain. This theory postulates that consciousness emerged as a means to help us filter and unify noisy sense data in a way that allows us to adaptively interact with our environment. You might summarize re-entry and predictive processing theory as ‘consciousness is your brain's best guess about reality.’

4. Global Workspace Theories

​Global workspace theories focus on what is referred to as conscious access. Conscious access refers to the perceptions and mental states that are available to awareness. As mentioned before, at any given point in time we are being bombarded by sensory information, only a fraction of which can make it into our conscious awareness. For example, most of the time we are not conscious of the sensation of our clothes on our skin because there are typically more important features of our reality to which we need to dedicate our limited attentional capacity. Thus, the sensation of clothing essentially gets booted from the “global workspace” of the mind in favor of more relevant information. Global workspace theory would suggest that when we focus on this sensation - when we bring it into conscious awareness - we are “broadcasting” it to the global workspace where it can then be used to inform our thoughts or behavior.

In Sum

Though the true nature of consciousness remains elusive, its relevance for our lives is apparent. After all, what would life be like without it?
​
Years of philosophy and scientific inquiry have taught us a great deal about many aspects of consciousness like perception, intention, self-awareness, and, to some extent, subjective experience. Most of the neuroscientific research done on the topic focuses on the role of the cerebral cortex (the outermost portion of the brain) in consciousness. Although the cortex is surely an important player in some aspects of consciousness, there is certainly much more to the picture.

References

  • Seth, A. K., & Bayne, T. (2022). Theories of consciousness. Nature Reviews Neuroscience, 23, 439–452. 

Life Coach Services

Shop

Why To Try Intermittent Fasting

1/29/2023

 
​Learn the definition of intermittent fasting and how to unlock its power.
Picture
It is commonly said that losing weight is simply a matter of calories in versus calories out. Eat less than you usually do, and you’ll lose weight. Exercise more than usual, you might see the same effect. But what if changing when you eat, not what or how much, would do the trick?

What Is Intermittent Fasting?

Intermittent fasting restricts all of your eating to a specific period of time in the day. Most people eat throughout the day, starting with breakfast and ending with dinner. A person practicing intermittent fasting condenses all their eating into a shorter window of time. Intermittent fasting is a diet only in the sense that it involves making conscious choices about your food intake. It is not limiting what foods you eat or how much you eat. Some intermittent fasters eat multiple full meals during their eating window, while others might graze throughout that time.
Let’s get right to the point: intermittent fasting is an effective practice for improving mental and physical health in a variety of ways (de Cabo & Mattson, 2019). Here are some of the backed-by-science benefits of intermittent fasting: 
  • Burning fat for fuel. Once your body stops getting glucose to burn, it uses fat as fuel instead (de Cabo & Mattson, 2019). This is the primary way that intermittent fasting leads to weight loss.
  • Cellular repair. While fasting, your body engages a process called autophagy, in which it recycles dead or unused cells that otherwise clutter the body and cause problems (de Cabo & Mattson, 2019).
  • Decreased inflammation. Certain key biomarkers of inflammation go down among fasting individuals (Wang et al., 2020).
  • May reduce depression. Individuals in treatment for depression saw slightly larger improvements in their symptoms when they fasted (Fernandez-Rodriguez et al., 2022).
  • Improves insulin resistance. Individuals with diabetes can lower their blood sugar levels through intermittent fasting. After extended fasting, some people have no longer qualified as diabetic (Welton et al., 2020).

Intermittent Fasting Schedules

​Intermittent Fasting 16/8​

Perhaps the easiest place to begin with intermittent fasting is to go 16 hours without eating. For example, a common pattern of fasting is from about 7:30pm to 11:30am each day. Therefore, the eating window starts at 11:30am and ends at 7:30pm. For most people, this can feel like “skipping breakfast”, although the goal is still to eat as many calories as they usually would during the eating hours.

Intermittent Fasting 20/4

​The longer you fast, the more your body experiences the benefits of fasting, such as ketosis and autophagy. That means many people attempt to limit their eating window to four hours a day, spending 20 hours fasting. A common way to do 20/4 intermittent fasting is to break one’s fast in the mid-afternoon, then finish eating in the early evening.

Intermittent Fasting OMAD

For the truly strong-willed, there is OMAD, or “One Meal a Day”. This is just what it sounds like – trying to cram all your caloric intake for the day into a single meal, or a short period of about an hour.
​
OMAD fasting is effective in the short-term for weight loss, but not very sustainable in the long-term. It’s hard to get a full day’s calories into your body in just an hour! Although many people practice 16/8 fasting or 20/4 fasting daily or almost daily, OMAD fasting should be undertaken only temporarily.

In Sum

Intermittent fasting is a simple, straightforward technique for accessing a variety of health benefits. While it is difficult at first to sit through one’s hunger, many people have experienced the rewards on the other side.
​
That said, if you are considering trying intermittent fasting, try not to go into it with any particular set of expectations. The benefits to your health, your focus, or your waistline may not be easy to discern at first. Like so many techniques for promoting health, intermittent fasting needs time and commitment to show its effects.

References

  • de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381, 2541-2551.
  • Fernandez-Rodriguez, R., Martinez-Vizcaino, V., Mesas, A. E., Notario-Pacheco, B., Medrano, M., & Heilbronn, L. K. (2022). Does intermittent fasting impact mental disorders? A systematic review with meta-analysis. Critical Reviews in Food Science and Nutrition, advance online publication.
  • Wang, X., Yang, Q., Liao, Q., Li, M., Zhang, P., … , & Abshirini, M. (2020). Effects of intermittent fasting diets on plasma concentrations of inflammatory biomarkers: a systematic review and meta-analysis of randomized controlled trials. Nutrition, 79-80, 110974.
  • Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (2020). Intermittent fasting and weight loss: systematic review. Canadian Family Physician, 66, 117-125.

What Is SIBO?

1/28/2023

 
​Learn what SIBO is, some of the potential causes of SIBO, and how you may be able to treat SIBO.
Picture
A healthy digestive system is equipped with a system of checks and balances, keeping bacteria where they ought to be and keeping their numbers at appropriate levels. However, for several reasons, things can get out of balance, and the number of bacteria in the digestive system, especially in the upper part of the digestive system, can increase to abnormally high levels. When this happens, a condition called SIBO, or Small Intestinal Bacterial Overgrowth, may develop. This may lead to negative effects on health and well-being.

What Is SIBO?

SIBO, or Small Intestinal Bacterial Overgrowth, describes a condition either where the total number of bacteria in the small intestine increases, or there is a change in the diversity of bacterial species in the small intestine. To qualify as SIBO, these physiological changes must be accompanied by gastrointestinal discomfort or symptoms of digestive distress (Bures et al., 2010).
​
In a healthy digestive system, there are usually fewer bacteria in the upper part of the digestive tract compared to the lower part of the digestive tract. Gut bacteria are usually at their lowest concentrations in the small intestines and their highest concentrations in the colon (Stearns et al., 2011). In SIBO, this balance is altered and there are excessive bacteria in the small intestines, leading to gastrointestinal symptoms (Pimental et al., 2020). Moreover, the bacteria found in the upper digestive tract of people with SIBO are from species more typically found in the lower parts of the digestive system. 

Symptoms of SIBO

Excessive bacteria in the small intestine can interfere with how nutrients like carbohydrates, proteins, lipids, and vitamins are metabolized and absorbed. Bacteria in the small intestines may metabolize the foods you eat before your body’s cells have the time to extract and absorb nutrients. The metabolites that these bacteria produce may then cause gastrointestinal discomfort. In addition, elevated levels of gut bacteria or their metabolites may “leak” out of the intestine, leading to an inflammatory immune response (Ghoshal & Ghoshal, 2017). The effects of excessive bacteria in the small intestine may lead to gastrointestinal or nonspecific symptoms of SIBO.
The most common symptoms of SIBO are digestive discomfort and can include (Rao & Bhagatwala, 2019)
  • Diarrhea
  • Constipation
  • Abdominal pain or cramping
  • Bloating or abdominal distension
  • Flatulence
  • Belching
  • Indigestion
  • Nausea
In more severe or extreme cases, symptoms of SIBO can include:
  • Steatorrhea (fatty stool)
  • Weight loss
  • Anemia
  • Vitamin deficiencies (especially of the fat-soluble vitamins A, D, E, and K)
  • Mucosal inflammation

Tests for SIBO

The gold standard for SIBO testing involves taking a sample from the small intestine and testing it for bacterial content (Choung et al., 2011). This is done via a medical procedure called an endoscopy in which a long tube is interested through the mouth and is guided into the intestines. This procedure is invasive, time-consuming, expensive, and requires sedation (Pimental et al., 2020).
​
A simple, non-invasive, inexpensive alternative to endoscopic testing is a breath test. Breath tests rely on the fact that human cells do not produce the gases hydrogen and methane (Pimental et al., 2020). If these gases are detected in the breath, bacteria capable of producing these gases are implicated. Bacteria in the intestines metabolize the foods that you eat and produce these gases, which are then absorbed into your bloodstream and then eventually expelled through your lungs when you breathe (Gasbarrini et al., 2007). In a SIBO breath test, you ingest a specific carbohydrate (usually glucose or lactulose). You then provide a breath sample every fifteen minutes for anywhere between 90 to 240 minutes (Resaie et al., 2017). 

How to Treat SIBO

The goal of treatment for SIBO is the relief of uncomfortable symptoms and restoring the small intestine’s ability to clear food and absorb nutrients. This can be achieved by treating any underlying diseases, prescribing a course of SIBO-specific antibiotics, or using a SIBO diet.
​
Dr. Mark Pimentel, a prominent SIBO researcher and gastroenterologist at Cedars-Sinai hospital, suggests that anyone who suspects they may have SIBO first undergo breath testing to confirm this and to determine which type of bacteria are present in excessive numbers. A course of antibiotics can then be prescribed to decrease bacterial numbers. Once the SIBO has been brought under control through the use of antibiotics, dietary changes may keep the GI tract functioning. This may involve changing the content of what you eat, taking in fewer complex carbohydrates that support intestinal bacteria. Dietary changes to reign in SIBO may also involve increasing the spacing between meals, allowing your digestive system ample time to process and digest food. This may mean a period of 4 to 5 hours between meals, although longer periods, such as in intermittent fasting, may also be beneficial.

In Sum

The bacteria that live in the human gut are essential to good health and well-being. They play a crucial part in extracting nutrients from the food that you eat and in creating the chemical building blocks of your cells. However, when these bacteria become too plentiful, or when they migrate to places where they don’t belong, you may experience symptoms of gastrointestinal discomfort.
​
Luckily, relief may be possible. Straightforward, noninvasive laboratory tests exist to determine whether you have excessive bacteria in your digestive tract. These tests may even be able to determine the specific bacterial species that are present in excess. Treatment may also be relatively straightforward with many 

References

  • Bures, J., Cyrany, J., Kohoutova, D., Förstl, M., Rejchrt, S., Kvetina, J., ... & Kopacova, M. (2010). Small intestinal bacterial overgrowth syndrome. World journal of gastroenterology: WJG, 16(24), 2978.
  • Choung, R. S., Ruff, K. C., Malhotra, A., Herrick, L., Locke III, G. R., Harmsen, W. S., ... & Saito, Y. A. (2011). Clinical predictors of small intestinal bacterial overgrowth by duodenal aspirate culture. Alimentary pharmacology & therapeutics, 33(9), 1059-1067.
  • Gasbarrini, A., Lauritano, E. C., Gabrielli, M., Scarpellini, E., Lupascu, A., Ojetti, V., & Gasbarrini, G. (2007). Small intestinal bacterial overgrowth: diagnosis and treatment. Digestive diseases, 25(3), 237-240.
  • Ghoshal, U. C., & Ghoshal, U. (2017). Small intestinal bacterial overgrowth and other intestinal disorders. Gastroenterology Clinics, 46(1), 103-120.
  • Pimentel, M., Saad, R. J., Long, M. D., & Rao, S. S. (2020). ACG clinical guideline: small intestinal bacterial overgrowth. Official journal of the American College of Gastroenterology| ACG, 115(2), 165-178.
  • Rao, S. S., & Bhagatwala, J. (2019). Small intestinal bacterial overgrowth: clinical features and therapeutic management. Clinical and translational gastroenterology, 10(10).
  • Stearns, J. C., Lynch, M. D., Senadheera, D. B., Tenenbaum, H. C., Goldberg, M. B., Cvitkovitch, D. G., ... & Neufeld, J. D. (2011). Bacterial biogeography of the human digestive tract. Scientific reports, 1(1), 1-9.

What Is Leaky Gut Syndrome?

1/27/2023

 
​Learn what a leaky gut is and how you may be able to overcome a leaky gut.
Picture
Leaky gut can describe a range of disorders, syndromes, conditions, or clusters of symptoms affecting the lining of the intestines. The intestines are long tube-like structures that are part of the digestive system. After it’s swallowed, food moves to the stomach where it’s broken down and combined with digestive enzymes. This food mixture then travels through the intestines. When everything is working well, nutrients and water are extracted through the intestinal wall and taken into the bloodstream.

Within the intestines, different cell types work together to ensure that while nutrients travel from the digestive tract into the bloodstream, potentially harmful substances do not. The cells that make up the walls of the intestines are equipped with junctions that allow nutrients to pass through, while bacteria, toxins, and other harmful substances are prevented from doing so (Kinashi & Hase, 2021). The intestines also contain mucus, peptides, proteins, and a variety of helpful bacteria that all play a role in ensuring that only nutrients make it through to the bloodstream.

For a variety of reasons, this complex system may become dysfunctional, and harmful substances may “leak” from the intestines into the bloodstream (Camileri, 2019). In leaky gut syndrome, the intestines have become pathologically or chronically permeable - they regularly let bacteria, toxins, and other harmful substances move from the gut into the bloodstream.
​
The presence of harmful toxins in the bloodstream can cause the body to launch an immune response. The immune response may take several different forms including inflammation. Although the toxins may enter the bloodstream through the intestines, the inflammatory immune response may appear in almost any part of the body. There may even be a link between leaky gut and mental and developmental disorders including depression, anxiety, autism, and schizophrenia (Schmidt, 2015).

Leaky Gut Symptoms

Since leaky gut can lead to inflammation and a systemic immune response, symptoms may be very broad and may potentially include almost anything. However, digestive system discomfort may be the most common symptom of leaky gut. According to the Cleveland Clinic, symptoms of digestive discomfort that may be symptomatic of potential leaky gut may include:
  • Abdominal pain
  • Diarrhea
  • Bloating and gas
  • Food sensitivities
  • Indigestion
  • A burning feeling in your abdomen
  • Low energy as a result of reduced ability to draw energy from your food.

How To Fix a Leaky Gut

If an underlying medical condition like Inflammatory Bowel Disease or Celiac disease is responsible for the leaky gut, addressing these broader medical concerns may also address the difficulties with leaky gut.

In the absence of treatment for a medical condition, you may be able to gain relief using:
  • Probiotics: Probiotics are living microorganisms like bacteria, yeast, and other microscopic organisms that have beneficial effects on health and well-being. Some probiotics may strengthen the cells of the intestinal walls (Ukena et al., 2007), reduce inflammation, increase intestinal barrier function (Lamprecht et al., 2012), and inhibit the growth of potentially harmful bacteria (Fioramonti et al., 2003). Fermented foods like yogurt, sauerkraut, kefir, kimchi, kombucha, miso, tempeh, and some types of cottage cheese may all be good sources of beneficial probiotics.
  • Prebiotics: Prebiotics are foods that provide nutrients for the good bacteria in your gut (Tsai et al., 2019). Prebiotics are often found in plant fibers, meaning that a diet rich in fruits and vegetables may facilitate good gut health.
  • Low FODMAP diet: This diet, which limits a specific type of carbohydrates called fermentable short-chain carbohydrates, is often recommended for people with IBS and people with food sensitivities. It may also help heal a leaky gut (Prospero et al., 2021). Following a low FODMAP diet, even for only a brief period, may give a leaky gut a chance to repair. The low FODMAP diet involves eliminating difficult-to-digest foods from your diet. Foods from all food groups can be low or high FODMAP. For example, apples, cherries, and watermelon are high FODMAP. Kiwi, strawberries, and cantaloupe are all low FODMAP. Following a guide or consulting with your doctor or a registered dietician may be helpful if you choose to try the low FODMAP diet. In the short video below a dietician gives a brief introduction to the low FODMAP diet.

In Sum

If you find yourself with symptoms of leaky gut syndrome, all is not lost. You may be able to reintroduce order by changing your diet or by introducing supplements.
​
​This may be a relatively straightforward process that you can achieve by eating more fresh, unprocessed foods and fewer processed, fatty, and sugary foods. However, your path to recovery from leaky gut may be more complicated - requiring you to craft a specific diet and incorporate supplements. This may require you to move forward in your quest for gut health with the support of a qualified professional like your doctor or a registered dietician. Whether you opt to tackle small manageable changes yourself or to work with a professional on more intensive and targeted changes, you may be able to achieve relief from the discomfort of a leaky gut.

References

  • Camilleri, M. (2019). Leaky gut: mechanisms, measurement and clinical implications in humans. Gut, 68(8), 1516-1526.
  • Fioramonti, J., Theodorou, V., & Bueno, L. (2003). Probiotics: what are they? What are their effects on gut physiology?. Best Practice & Research Clinical Gastroenterology, 17(5), 711-724.
  • Kinashi, Y., & Hase, K. (2021). Partners in leaky gut syndrome: intestinal dysbiosis and autoimmunity. Frontiers in Immunology, 12, 673708.
  • Lamprecht, M., Bogner, S., Schippinger, G., Steinbauer, K., Fankhauser, F., Hallstroem, S., ... & Greilberger, J. F. (2012). Probiotic supplementation affects markers of intestinal barrier, oxidation, and inflammation in trained men; a randomized, double-blinded, placebo-controlled trial. Journal of the International Society of Sports Nutrition, 9(1), 45.
  • Prospero, L., Riezzo, G., Linsalata, M., Orlando, A., D’attoma, B., & Russo, F. (2021). Psychological and gastrointestinal symptoms of patients with irritable bowel syndrome undergoing a low-FODMAP diet: the role of the intestinal barrier. Nutrients, 13(7), 2469.
  • Schmidt, C. (2015). Thinking from the Gut. Nature, 518(7540), S12-S14.
  • Soderholm, J. D., & Perdue, M. H. (2001). II. Stress and intestinal barrier function. American Journal of Physiology-Gastrointestinal and Liver Physiology, 280(1), G7-G13.
  • Tsai, Y. L., Lin, T. L., Chang, C. J., Wu, T. R., Lai, W. F., Lu, C. C., & Lai, H. C. (2019). Probiotics, prebiotics and amelioration of diseases. Journal of biomedical science, 26(1), 1-8.
  • Ukena, S. N., Singh, A., Dringenberg, U., Engelhardt, R., Seidler, U., Hansen, W., ... & Westendorf, A. M. (2007). Probiotic Escherichia coli Nissle 1917 inhibits leaky gut by enhancing mucosal integrity. PloS one, 2(12), e1308.

Tips for More Body Positivity

1/26/2023

 
​Learn the definition of body positivity and how you can practice it in your life.
Picture
In American culture, forces internal and external draw our attention continuously to how we can “fix” our bodies to make them somehow finally acceptable. We all engage in this kind of thinking on some level – it’s so ubiquitous that it’s become ingrained, automatic.

It is only in the last couple of generations that voices have begun to challenge the idea that our bodies are in constant need of improvement. From the feminist movement of the 1960s to movements led by Black women in the 1980s to present-day movements on social media, a new line of thinking has instead promoted body positivity (Cwynar-Horta, 2016; Darwin & Miller, 2021).

Body positivity has two elements: (1) the acceptance of all bodies without regard to their shape, size, or features; and (2) a focus on health and functionality instead of appearance (Cohen et al., 2019b; Sastre, 2014).

What does this mean? Instead of limiting our understanding of our bodies to how they look, and whether they meet certain expectations we commonly hold for bodies, body positivity encourages us to respect and honor the inherent value in all bodies (Sastre, 2014). Body positivity also means focusing on what our bodies can do and placing higher value on the body’s capabilities than on whether it looks a certain way (Cohen et al., 2019b).
​
Another alternative to body positivity is called body neutrality. This approach involves simply placing less emphasis on physical appearance in the first place (Rees, 2019). It is thought that taking attention away from one’s appearance altogether will help people focus more on finding value in the rest of their being, such as their personality and the things they can do (Rees, 2019).

Body Positivity Tips

How can you practice body positivity in your own life? Below are some tips.

While using social media has been associated with lots of poorer psychological outcomes, this is one situation where being on social media can actually be helpful! Looking at body positive content on social media has been associated with better psychological health in several studies. Specifically, people seem to appreciate their own bodies more and report more satisfaction with their bodies as they see more of this content (Nelson et al., 2022). It may be that people build a healthier body image over time as they view body positive content, becoming less likely to compare themselves to others in the process (Rodgers et al., 2022). So we encourage you to look at body positive content online if you would like to feel better about your body.
​
Researchers have asked the question of whether all body positive media are created equal. What they have found is that messages that are pressuring or prescriptive may not be as helpful as messages that promote acceptance and encourage agency (Betz & Ramsey, 2017; Legault & Sago, 2022).

What does that mean? Let’s look at a couple examples. In a culture that promotes thinness, a post that celebrates curviness can be body positive. However, there is a difference between a caption reading “Never be ashamed of your curves” and “Sending love to all my curvy sisters out there”. Maybe you can feel the difference – the first message creates pressure to not feel shame, while the other just promotes a feeling of solidarity.
For you as a consumer of media, these research findings suggest you will be best served by looking at content that encourages you to accept yourself just as you are. Content that promotes a certain body type, even if it is pushing back against cultural standards by celebrating something that is not traditionally seen as attractive, may make you feel badly if your body doesn’t quite fit with that particular message.

Here's another tip: It might be helpful to think of your body as a “process”, not an “object” (Franzoi, 1995). There are two key aspects to this approach:

1. A body in process is a body that does things.

​It is defined by its actions, the energy it contains, its capacity to change the world. The body as an object is simply an appearance, deriving no value from what it can do.

2. A body in process is forever changing.

Nearly everything we judge in our bodies is impermanent. If we can accept that nothing about our bodies, neither the “good” nor the “bad”, is permanent, then we don’t have to obsess over those parts of us.

In Sum

There are countless examples of people online practicing body positivity. While we encourage you to embrace and borrow freely from other people’s creativity, you are the one and only authority on what body positivity will look like for you. If you can, be patient and gentle with yourself in your efforts to build body positivity in your life. We all have a lot of programming to undo. Every step is a victory.

References

  • Betz, D. E., & Ramsay, L. R. (2017). Should women be “All About That Bass”?: Diverse body ideal messages and women’s body image. Body Image, 22, 18-31.
  • Cohen, R., Irwin, L., & Newton-John, T. (2019b) #bodypositivity: A content analysis of body positive accounts on Instagram. Body Image, 29, 47–57.
  • Cwynar-Horta, J. (2016). The commodification of the Body Positive movement on Instagram. Stream: Inspiring Critical Thought, 8, 36-56.
  • Darwin, H., & Miller, A. (2021). Factions, frames, and postfeminism(s) in the Body Positive Movement. Feminist Media Studies, 21(6), 873-890.
  • Franzoi, S. L. (1995). The body-as-object versus the body-as-process: gender differences and gender considerations. Sex Roles, 33(5/6), 417-437.
  • Legault, L., & Sago, A. (2022). When body positivity falls flat: divergent effects of body acceptance messages that support vs. undermine basic psychological needs. Body Image, 41, 225-238.
  • Nelson, S. L., Harriger, J. A., Miller-Perrin, C., & Rouse, S. V. (2022). The effects of body-positive Instagram posts on body image in adult women. Body Image, 42, 338-346.
  • Rees, A. (2019). Beyond beautiful: A practical guide to being happy, confident, and you in a looks-obsessed world. Berkeley, CA: Ten Speed Press.
  • Rodgers, R. F., Wertheim, E. H., Paxton, S. J., Tylka, T. L., & Harriger, J. A. (2022). #Bopo: Enhancing body image through body positive social media – evidence to date and research directions. Body Image, 41, 367-374.
  • Sastre, A. (2014). Towards a radical body positive: Reading the online ‘body positive movement’. Feminist Media Studies, 14, 929–943.

How to Stop Emotional Eating

1/25/2023

 
​Learn what emotional eating is and how to overcome it.
Picture
Have you ever casually told somebody that you were going to go “eat your feelings”? Have you come home late from work and ended up eating something entirely different from what you planned to have for dinner? Or maybe you have a ritual involving your favorite TV show and cookies, ice cream, or potato chips?
​
Feelings and eating are closely connected for virtually all of us. Sometimes our emotions aren’t the byproduct of eating, but the driving force behind it. In this article, you’ll learn about the definition and scientific background of this behavior, called emotional eating, as well as what you can do to overcome emotional eating.

What is Emotional Eating?

Emotional eating is when we eat as a response to experiencing negative emotions or stress (Arnow et al., 1994). Eating food when we feel bad – especially foods that are highly rewarding and satisfying, such as those high in fat or sugar – gives us temporary relief from the negative emotions we’re experiencing.

We can identify whether emotional eating is happening by paying attention to the emotional context of our eating. Any situation that involves negative emotions could trigger somebody to emotionally eat. This is because two common strategies we use to deal with negative feelings – strategies that are more common in people who emotionally eat (Spoor et al., 2007) – are trying to cope with the emotion directly or avoiding the emotion altogether. In other words, we emotionally eat to head off a bad feeling that’s coming down the road or deal with one that’s already here.

Emotional eating is also more common in people who have trouble identifying their feelings, regulating their emotions, and who are highly susceptible to getting stressed out (van Strien, 2018). One study found some gender differences in the likelihood of emotional eating: women were more likely to emotionally eat when stressed out, while men were more likely to emotionally eat when bored or anxious (Bennett et al., 2012).

But, emotional eating is not an official disorder you can find in a medical volume such as the Diagnostic and Statistical Manual of Mental Disorders (commonly referred to as the DSM). However, it functions in a similar way to “traditional” eating disorders such as binge-eating disorder (BED). Researchers have found that many people with BED also are emotional eaters, but not all of them. And the reverse is true as well: most emotional eaters do not have a diagnosed eating disorder (Lindeman & Stark, 2001).
​
​While emotional eating isn’t a disorder, people who emotionally eat are more likely to be overweight or obese (Frayn & Knauper, 2017). They are also at greater risk of becoming someone who binge eats than are people who don’t emotionally eat (Arnow et al., 1994; Ricca et al., 2009).

How to Stop Emotional Eating

​The following are some science-based steps to reduce your emotional eating.

1. Get in touch with your hunger signals.

​Some people may emotionally eat because they are not aware of the signals that their body is hungry (Tan & Chow, 2014). For example, some people may misinterpret their body’s reaction to stress as a signal that they need to eat. Or, you may have difficulty noticing signs that you have eaten enough, which will make it harder to recognize emotional eating as unnecessary.  

2. Get suspicious of your impulse to eat.

​First, a caveat: this is not a recommendation that you second-guess every thought about food you have. However, it is clear that people who emotionally eat may not recognize the link between their emotional state and their urge to eat (Kemp & Kopp, 2011). So, my advice is simple: the next time you’re hungry and it’s not mealtime, get curious: what else am I experiencing right now? Are there feelings I’m having but not really acknowledging? If I ate something, would that feeling go away?

3. Minimize temptation.

​You’ve probably never heard anybody complain that they went overboard mindlessly eating kale, have you? The foods that most of us crave when we emotionally eat are tempting for good reason: they deliver a quick, powerful rush of satisfaction (Ganley, 1989). If you want to reduce the likelihood that you will emotionally eat, you may need to remove some of the chief suspects – your favorite snack foods – from your home, your office, or even your car.

In Sum

All of us have likely engaged in emotional eating at some point. Food is so effective at changing our moods and so easy to access that it’s almost inevitable. Thankfully, this is a behavioral pattern that we can recognize and change. Each time you catch yourself emotionally eating is an opportunity to learn something about yourself. What emotions are hard for you to handle? What other coping skills would you like to strengthen? With time and effort, you may see changes that go beyond your eating habits or your waistline.

References

  • Arnow, B., Kenardy, J., & Agras, W. S. (1994). The Emotional Eating Scale: the development of a measure to assess coping with negative affect by eating. International Journal of Eating Disorders, 18(1), 79-90.
  • Bennett, J., Greene, G., & Schwartz-Barcott, D. (2013). Perceptions of emotional eating behavior: a qualitative study of college students. Appetite, 60, 187-192.
  • Frayn, M., & Knauper, B. (2017). Emotional eating and weight in adults: a review. Current Psychology, 37, 924-933.
  • Ganley, R. M. (1989). Emotion and eating in obesity: a review of the literature. International Journal of Eating Disorders, 8, 343-361.
  • Kemp, E., & Kopp, S. W. (2011). Emotion regulation consumption: when feeling better is the aim. Journal of Consumer Behavior, 10(1), 1-7.
  • Lindeman, M., & Stark, K. (2001). Emotional eating and eating disorder psychopathology. Eating Disorders, 9, 251-259.
  • Ricca, V., Castellini, G., Lo Sauro, C., Ravaldi, C., Lapi, F., … , & Faravelli, C. (2009). Correlations between binge eating and emotional eating in a sample of overweight subjects. Appetite, 53(3), 418-421.
  • Spoor, S. T. P., Bekker, M. H. J., van Strien, T., & van Heck, G. L. (2007). Relations between negative affect, coping, and emotional eating. Appetite, 48(3), 368-376.
  • Tan, C. C., & Chow, C. M. (2014). Stress and emotional eating: the mediating role of eating dysregulation. Personality and Individual Differences, 66, 1-4.

How to Fast for Better Health

11/11/2022

 
​Humans have been fasting for thousands of years, but modern research is just starting to unveil its power.
Picture
Our lives revolve around food. Our ancestors thought about little else, and it’s still one of the first things we think about in the mornings. We organize our social connections and our daily schedule around eating. We relish cooking shows, farmer’s markets, and the thriving gardens in our neighborhoods – they all exemplify the bounty and beauty of food in our lives.
​
In our culture of abundance, we can easily lose sight of the benefits of going without – of intentionally choosing not to consume. As this article will demonstrate, the benefits of fasting are plentiful and powerful – enough to make it potentially a key component of your self-care routine.​

What Is Fasting?

Fasting means not eating for a certain period of time. While fasting has become popular in recent years as a health-promoting lifestyle choice, it is a practice with millennia of history, deeply rooted in several religious traditions (Kerndt et al., 1982). Ancient Greeks practiced fasting to prepare for rituals and celebrations. The Old Testament suggests that fasting is a powerful way to connect with the divine, and monks have practiced fasting for centuries. Fasting has also been utilized as a form of protest, with political prisoners often fasting during their incarceration.

In the last couple centuries, doctors and scientists began to observe and track the health benefits of fasting, especially for weight loss. In the last several decades, benefits far beyond reducing our waistlines have begun to be discovered (de Cabo & Mattson, 2019).

Fasting has profound effects on our metabolism and how our cells operate and regenerate, which can reduce hypertension, arthritis, and neurodegeneration (the breaking down of nerve cells, such as in the brain) (Longo & Mattson, 2014). Fasting also strengthens the immune system and makes our bodies more stress resilient (Longo & Mattson, 2014). Some studies have found that fasting is even as effective as the typically-prescribed drugs in treating seizure disorders and conditions such as rheumatoid arthritis (Hartman et al., 2012; Muller et al., 2001).

Through many processes, fasting helps the body stay young. It literally refreshes your cells. This means that it may be able to help with degenerative diseases like Alzheimer’s and Parkinson’s and support people in overcoming strokes (Gudden et al., 2021). While these effects are more easily seen in older adults, it is possible that fasting can help with cognitive functioning in younger adults as well (Seidler & Barrow, 2021).

One of the coolest potential applications of fasting is in fighting cancer. Cancerous cells derive their sustenance from what the host body eats, so fasting deprives the cancerous cells of the sustenance they need to survive. This is why some doctors are now recommending that people fast while undergoing chemotherapy and other kinds of cancer treatments (Nencioni et al., 2018).
​
Fasting is also a well-established way to lose weight. Studies have found that people who fast, whether intermittently or for very long periods of time, lose weight (Cho et al., 2019). Since intermittent fasting in particular may be more sustainable over time than diets that focus on restricting overall calories, it is often described as one of the most effective ways to lose weight (Welton et al., 2020).

Tips

​It may be intimidating to try fasting. Here are some tips for how to successfully introduce fasting into your lifestyle:

1. Start modestly.

​Consider starting with one sixteen-hour fast in a week. Pick a day that will be low stress, where there are few demands on your time and energy. Choose a food for breaking your fast that you will look forward to, but not one that you might be tempted to eat before the fast is done.

2. Break your fast judiciously.

​If you eat something carb-heavy to break your fast, your digestive system will rush to process that new source of energy, giving you a big spike and dip in your energy levels. So, break your fast with a smaller meal that includes a good source of protein, such as dairy or chicken, and ideally some fiber as well. This ensures a smoother transition into the eating window.

3. Embrace your hunger.

​You might not believe it when you are first starting out, but hunger doesn’t last. In this regard, it is like most sensations we have – temporary. So, expect to feel hungry – and expect that the feeling will pass. If you have a mindfulness practice, consider using it to acknowledge, but not become controlled by, your hunger.

4. Consult with your doctor.

​For many of us, eating regular meals is important. Or perhaps you take a morning medication that wouldn’t go down well on an empty stomach. It’s always a safe bet to talk to your doctor before trying something like fasting.

In Sum

Fasting is a time-honored human tradition, with origins in spiritual traditions and abundant modern research documenting its physical health benefits. If you are not someone who has tried fasting before, it stands to benefit you in many ways.
​
At the same time, fasting is not for everyone. If you have, or have had, a complicated relationship with eating, move very slowly with fasting. Fasting is not sustainable, or even worth the effort, if it causes you emotional distress or discomfort.

References

  • Cho, Y., Hong, N., Kim, K., Cho, S., Lee, M., …, & Lee, B. (2019). The effectiveness of intermittent fasting to reduce body mass index and glucose metabolism: a systematic review and meta-analysis. Journal of Clinical Medicine, 8, 1645.
  • de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381, 2541-2551.
  • Gudden, J., Arias Vasquez, A., & Bloemendaal, M. (2021). The effects of intermittent fasting on brain and cognitive function. Nutrients, 13, 3166.
  • Hartman, A. L., Rubenstein, J. E., & Kossoff, E. H. (2012). Intermittent fasting: a “new” historical strategy for controlling seizures? Epilepsy Research, 104, 275-279.
  • Kerndt, P. R., Naughton, J. L., Driscoll, C. E., & Loxterkamp, D. A. (1982). Fasting: the history, pathophysiology, and complications. The Western Journal of Medicine, 137, 379-399.
  • Longo, V. D., & Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181-192.
  • Muller, H., de Toledo, F. W., & Resch, K. L. (2001). Fasting followed by vegetarian diet in patients with rheumatoid arthritis: a systematic review. Scandinavian Journal of Rheumatology, 30, 1-10.
  • Nencioni, A., Caffa, I., Cortellino, S., & Longo, V. D. (2018). Fasting and cancer: molecular mechanisms and clinical application. Nature Reviews Cancer, 18, 707-719.
  • Seidler, K., & Barrow, M. (2021). Intermittent fasting and cognitive performance – targeting BDNF as potential strategies to optimize brain health. Frontiers in Neuroendocrinology, 65, 100971.
  • Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (2020). Intermittent fasting and weight loss: systematic review. Canadian Family Physician, 66, 117-125.

How to Build a Healthy Lifestyle

11/11/2022

 
​Discover tips and ideas you can use to make your life healthier.
Picture
There is more than one way to stay healthy, and if you asked people around you what a healthy lifestyle is, chances are you’d get a different answer every time. This difference stems from the fact that everyone makes choices based on their cultural and personal priorities and can only access options available within their socioeconomic and geographical environments (Cockerham, 2021).

Despite differences in definitions, scientists have long been conducting studies focused on the effects of lifestyle on health and wellbeing. A large meta-analysis that included the health outcome data of over 500,000 individuals concluded that adherence to a healthy lifestyle was linked to lower mortality risk (Loef and Walach, 2012).

A more recent study tracked the health habits and outcomes of over 120,000 participants for three decades. Individuals that met the researcher’s healthy lifestyle criteria were far less likely to die prematurely because of cardiovascular disease or cancer (Li et al., 2018). But how much lower is the risk of premature deaths when people live healthy lifestyles? According to this study, women with healthy habits lived an average of fourteen years longer than their counterparts with unhealthy lifestyles (Li et al., 2018). In contrast, men with healthy lifestyles lived approximately twelve additional years (Li et al., 2018).

Of course, a longer lifespan isn’t the only benefit of a healthy lifestyle. A study with over 3,000 men and women between ages 55 and 85 has shown that individuals with healthy lifestyles performed better than their counterparts in all measures (Visser et al., 2018). For instance, the individuals in the healthy lifestyle group were faster in physical agility tests and less likely to display symptoms of depression (Visser et al., 2018). They also had slower declines in cognitive function and social interactions (Visser et al., 2018).
​
In short, living a healthy lifestyle can help us feel healthier and be less likely to be depressed. Moreover, we might live an additional decade by adopting health-promoting habits. 

How To Build a Healthy Lifestyle

​The secret to building healthy habits that last is to choose sustainable behaviors that you can stick to. Here are some tips:

1. Choose healthy habits that you enjoy

​So how do we know if a behavior is sustainable? The sustainability of a behavior depends on how much time and effort it requires and whether we are willing to commit to it day after day. Thus, habits that require the least time and effort might be easier to incorporate into our daily lives. Yet, there is another secret ingredient to make habits stick: likability. As discussed earlier, many people find detrimental behaviors hard to shed because they feel good. It becomes even more challenging if we attempt to replace them with habits that we don’t enjoy. Therefore, if we want our habits to last a long time, we might pick those we like and enjoy doing.

2. Social support and healthy habits

Another factor that may help lifestyle changes stick is the support from others. If you have family and friends who encourage you to take healthy steps and cheer you on your journey, you may find it easier to commit to those changes. If you don’t have a support system, no worries. You might be able to find support groups or organizations where you live or online and interact with others making similar changes. Moreover, you might also use apps to help you set goals, send you reminders, and display daily affirmations.

3. Create an exercise routine

Lack of physical activity has many harmful consequences, ranging from cardiovascular disease to atrophied muscles and metabolic syndrome (Bowden Davies et al., 2019). Unfortunately, many adults in the U.S. don’t get enough physical activity. But how much activity is considered enough? According to the World Health Organization (WHO) recommendations, adults should aim for a minimum of 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week (WHO, 2010). Moderate activity is defined as an exercise that increases your heart rate by approximately 40% from its resting state, whereas a vigorous activity raises it by 60% or higher (MacIntosh et al., 2021).​

4. Stick to a Healthy Diet

A healthy diet has two primary goals: prevent malnutrition and maintain a healthy weight. Unfortunately, many people don’t eat whole foods and consume high amounts of unhealthy fats (i.e., saturated and trans fats) and added sugars. According to the United States National Heart, Lung, and Blood Institute (NHLBI), a healthy diet should include lean proteins (i.e., nuts, beans, fish, poultry, eggs, etc.) and limit added sugars, unhealthy fats, and excess sodium. Furthermore, it might include several servings of fruits, vegetables, and whole grains for sufficient fiber, calorie, and micronutrient (i.e., vitamins and minerals) intake (NHLBI, 2022). 

In Sum

​Gradually replacing harmful habits with beneficial ones that you enjoy can help you attain a healthy lifestyle and increase your well-being.

References

  • Bowden Davies, K. A., Pickles, S., Sprung, V. S., Kemp, G. J., Alam, U., Moore, D. R., ... & Cuthbertson, D. J. (2019). Reduced physical activity in young and older adults: metabolic and musculoskeletal implications. Therapeutic advances in endocrinology and metabolism, 10, 2042018819888824.
  • Cockerham, W. C. (2021). Health lifestyles: bringing structure back. The Wiley Blackwell Companion to Medical Sociology, 150-170.
  • Li, Y., Pan, A., Wang, D. D., Liu, X., Dhana, K., Franco, O. H., ... & Hu, F. B. (2018). Impact of healthy lifestyle factors on life expectancies in the US population. Circulation, 138(4), 345-355.
  • Loef, M., & Walach, H. (2012). The combined effects of healthy lifestyle behaviors on all-cause mortality: a systematic review and meta-analysis. Preventive medicine, 55(3), 163-170.
  • MacIntosh, B. R., Murias, J. M., Keir, D. A., & Weir, J. M. (2021). What Is Moderate to Vigorous Exercise Intensity? Frontiers in Physiology, 1481.
  • NHLBI. (2022). Healthy Eating Plan.  Retrieved 14 March 2022.
  • Visser, M., Wijnhoven, H. A., Comijs, H. C., Thomése, F. G., Twisk, J. W., & Deeg, D. J. (2019). A healthy lifestyle in old age and prospective change in four domains of functioning. Journal of aging and health, 31(7), 1297-1314.
  • World Health Organization. (2010). Global recommendations on physical activity for health. World Health Organization Report.

How and Why to Eat “Cleaner”

11/11/2022

 
​Let’s look at what clean eating really is, the benefits of a clean diet, and ways to eat cleaner. 
Picture
Before we begin, let’s talk about the word choices we use for food. To be clear, there’s no such thing as “dirty eating.” No food on its own is inherently bad, perhaps unless it’s expired or is highly processed. All types of food—whether it be leafy green salads or saucy spaghetti with a delicious piece of restaurant bread—can be enjoyed in moderation. The philosophy behind clean eating is relatively simple. Clean eating encourages the consumption of whole foods, while minimizing or eliminating processed foods that contain added sugars, salts, and artificial ingredients. Benefits of this dietary choice include feeling more energized, improving heart health, and losing weight if that is what is desired (Baker & Walsh, 2020).

While clean eating may be a great option for you if you’re looking to incorporate more whole and natural foods into your diet, researchers also suggest that being too restrictive about your food plan may be detrimental (McCartney, 2016). Eliminating all foods with added sugars or limiting yourself from indulging in cravings from time to time may not only lead to feelings of irritability and increased hunger, but you may end up overeating to compensate or could be at an increased risk of developing an eating disorder (Ambwani et al., 2019).
​
A good reminder here is to choose a dietary lifestyle that is best for your body and speak with a healthcare provider about any nutritional questions or concerns you may have.

Food List

​Let’s look at some healthy foods to incorporate into your “clean” diet. This list is by no means exhaustive but includes a few options for different forms of macronutrients and micronutrients (USDHHS, 2014).  

Carbohydrates

With carbs, you may want to stick to options that are lower in processed sugars and higher in fiber. Here are some options:
  • Strawberries
  • Cherries
  • Blueberries
  • Apples
  • Bananas
  • Mangos
  • Oranges
  • Peaches
  • Pineapples
  • Dried Fruit
  • Beans
  • Peas
  • Corn
  • Sweet Potatoes
  • Yams
  • Squash
  • Carrots
  • Whole Grain Pasta
  • Whole Grain Bread
  • Whole Grain Tortilla
  • Quinoa
  • Oatmeal
  • Rice
  • Honey 

Proteins

When we talk about different protein options, we want to make sure they are high quality (e.g., organic or grass-fed). Below are options of healthy proteins to try.
  • Organic
    • Chicken
    • Turkey
    • Eggs and Egg Whites
    • Duck
    • Cheese/Cottage Cheese
    • Butter and Cream
    • Yogurt
  • Plant-Based
    • Lentils
    • Beans
    • Chickpeas
    • Legumes
    • Buckwheat
    • Tofu
    • Edamame
  • Grass-Fed
    • Beef and Steak
    • Goat
    • Lamb
    • Cow’s Milk
    • Sheep’s Milk
  • Seafood Options
    • Lean Fish (e.g., tilapia, tuna, trout)
    • Fatty Fish (e.g., salmon, sardines)
    • Shellfish and Squid 

Fats

Most of the healthy fats from which we can derive nutrition are often found in whole, plant-based food options. Here is a list of some healthy fats you may want to include in some of your home recipes.
  • Peanut Butter or Almond Butter
  • Nuts (e.g., peanuts, almonds, walnuts, cashews, pistachios, etc.)
  • Seeds (e.g., flax, chia, sesame)
  • Sesame or Flaxseed Oil
  • Avocados and avocado oil
  • Coconut and coconut oil
  • Olives and olive oil

Tips to Get Started

Clean eating isn’t something that can be done overnight and may take time to build up to before adopting it as a lifestyle choice. Here are some tips to help as you start (or continue) a clean eating journey.
  • Find recipes online and use the ingredients as a guide for your next grocery shopping trip.
  • Once you have gathered the necessary foods for your recipes, try to set 1-2 days aside a week for meal preparation.
  • If you’re going out for a meal, try checking the restaurant’s menu online to identify healthy options before you leave.
  • Hydrate yourself with enough water and avoid sugary drinks.
  • If you struggle with incorporating vegetables into your diet, start with one or two veggies you like, such as potatoes and carrots.
Share your clean eating journey with a friend or family member to build social support and accountability. 

In Sum

​Revamping your diet can be a challenge, but it is something you can achieve. If you’re looking for a new diet or just to eat healthier, clean eating may be a choice you want to consider. A gentle reminder that “clean eating” is a lifestyle choice and may take time to get used to. If you find yourself struggling to keep up with clean eating habits, try your best to be kind to yourself and remember to focus on eating in moderation. Hopefully, this article helped you gain a foundational understanding of clean eating and provided tips to start your clean eating journey. 

References

  • Ambwani, S., Shippe, M., Gao, Z., & Austin, S. B. (2019). Is clean eating a healthy or harmful dietary strategy? Perceptions of clean eating and associations with disordered eating among young adults. Journal of Eating Disorders, 7(1), 1-14.
  • Baker, S. A., & Walsh, M. J. (2020). You are what you Instagram: clean eating and the symbolic representation of food.
  • McCartney, M. (2016). Margaret McCartney: Clean eating and the cult of healthism. Bmj, 354.
  • US Department of Health and Human Services. (2019). US Department of Agriculture. 2015–2020 dietary guidelines for Americans. December 2015.

7 Ways to Detoxify Your Body

11/11/2022

 
​Discover the many ways to detoxify your body, all with the potential to powerfully impact your long-term health.
Picture
Today, we are continually interacting with things in our environment that may introduce toxins into our bodies, from the food we eat to our pillowcases to our cooking pans. Toxins are organic and non-organic matter that, once they come into contact with our bodies, can cause all sorts of mental and physical health problems (Trasande & Liu, 2011).

When you hear the word toxins, you might initially think of heavy metals in drinking water, pesticides in crops, or lead paint on the walls of your house. And not without reason: the cost of exposure to environmental toxins, even just among children in the USA, is approaching $100 billion dollars annually (Trasande & Liu, 2011).
​
But if we give the word “toxin” a broader definition, there are plenty of other, everyday encounters between our bodies and the world that cause us harm. In this article we will have a look at how we can detoxify our bodies to live cleaner, longer, healthier lives.

What Does It Mean to Detoxify Your Body?

According to the Centers for Disease Control and Prevention, detoxification involves removing a toxin or its effects from someone (CDC, 2010). In simple terms, detoxifying your body is removing something harmful from it, or alleviating the harms it has caused.

How to Detoxify Your Body at Home

  1. Eating cleansing foods. Foods in the Brassica family, such as bok choy, cauliflower, and broccoli, may be particularly helpful (Rose et al., 2005). 
  2. Supplementation with vitamins or minerals. 
  3. Eating probiotics. Probiotics are small living organisms, most often found in dairy products such as yogurt, and fermented foods such as sauerkraut or kimchi. Eating probiotics seems to be protective against the effects of heavy metals in your body (Giri et al., 2018; Larsen et al., 2013). 
  4. Reducing animal products. Avoiding red meat in particular can reduce exposure to toxins (Hennig et al., 2007). 
  5. Avoiding environmental exposure. Many behaviors fall into this category, from not microwaving plastic containers to buying foods in glass containers to buying organic produce to increasing ventilation in your home (Lu et al., 2006; Tarozzi et al., 2006). 
  6. Spending time in a sauna. 
  7. Trying an elimination diet. In an elimination diet, one begins by eating only a very small set of foods, then gradually adds more foods into the mix. Along the way, you track closely how you feel to see if the addition of certain foods makes you feel worse. For example, you might begin by eating no meat, dairy, wheat, or processed foods, and avoiding caffeine and alcohol. Then, gradually add in the healthier and more nutritious versions of some of these foods (for example, adding back in turkey, fish, and whole grains). A process like this gives your body time to recharge and helps you identify which foods may be especially toxic for your body (MacIntosh & Ball, 2000).

In Sum

​Detoxifying your body, at its core, means returning to a more natural way of living. It means renouncing many of the modern innovations that make our lives more convenient but expose us to unnatural and harmful chemicals and substances. Detoxing is as much about what you don’t do as what you do. So, when you think about detoxifying your own body, remember that the solutions are going to be specific to your own circumstances. If you try to think big and broad about detoxification; you would be doing your long-term health a real favor.

Reference

  • Centers for Disease Control and Prevention. (2010). Department of Health and Human Service's Agency for Toxic Substances and Disease Registry.
  • Giri, S. S., Yun, S., Jun, J. W., Kim, H. J., Kim, S. G., …, & Park, S. C. (2018). Therapeutic effect of intestinal autochthonous Lactobacillus reuteri P16 against waterborne lead toxicity in Cyprinus carpio. Frontiers in Immunology, 9, 1824.
  • Hennig, B., Ettinger, A. S., & Jandacek, R. J. (2007). Using nutrition for intervention and prevention against environmental chemical toxicity and associated diseases. Environmental Health Perspectives, 115, 493–495.
  • Larsen, N., Vogensen, F. K., Gobel, R. J., Michaelsen, K. F., Forssten, S. D., & Lahtinen, S. J. (2013). Effect of Lactobacillus salivarius Ls-33 on fecal microbiota in obese adolescents. Clinical Nutrition, 32, 935–940.
  • Lu, C., Toepel, K., & Irish, R. (2006). Organic diets significantly lower children's dietary exposure to organophosphorus pesticides. Environmental Health Perspectives, 114, 260–263.
  • MacIntosh, A., & Ball, K. (2000). The effects of a short program of detoxification in disease-free individuals. Alternative Therapies in Health Medicine, 6(4), 70-76.
  • Rose, P., Ong, C. N., & Whiteman, M. (2005). Protective effects of Asian green vegetables against oxidant induced cytotoxicity. World Journal of Gastroenterology, 11, 7607–7614.
  • Tarozzi, A., Hrelia, S., & Angeloni, C. (2006). Antioxidant effectiveness of organically and non-organically grown red oranges in cell culture systems. European Journal of Nutrition, 45, 152–158.
  • Trasande, L., & Liu, Y. (2011). Reducing the staggering costs of environmental disease in children, estimated at $76.6 billion in 2008. Health Affairs, 30(5), 863–870.

7 Ways to Break a Bad Habit

11/11/2022

 
​In this article, we’ll discuss what bad habits are and how to break them.
Picture
A habit is any action we perform so often that it becomes almost an involuntary response. If this habit becomes undesirable, we may consider it to be a “bad habit”.
​
If you open the dictionary and look up bad habits, one of the definitions you’ll see is “a patterned behavior regarded as detrimental to one’s physical or mental health, which is often linked to a lack of self-control” (Segen’s Medical Dictionary, n.d.). Essentially, a bad habit is a recurring action you do that typically provides instant satisfaction but often leads to long-term problems.

Examples of Bad Habits

  • Smoking/vaping
  • Not exercising
  • Not getting enough sleep
  • Too much screen time before bed
  • Slouching
  • Overspending
  • Procrastination
  • Negative Self Talk
  • Gossiping
  • Nail-biting
  • Overthinking

How to Break Bad Habits

Now that we know what bad habits are and what causes them, how do we break them? Sure, people may tell you to just stop, but that’s easier said than done. Here are some steps that may help you break bad habits:
  1. Identify the bad habit. You may desire to define the actual concrete behavior that you want to change. Sure, you know that smoking is bad for you but what are doable solutions? You may want to switch to nicotine patches or other alternatives to help, or perhaps you may want to stop taking as many smoke breaks at work. 
  2. Identify your triggers. You may want to consider why you find your bad habit so compelling. Why did you develop the habit in the first place, and what drives you to continue to go back to it? 
  3. Cut out as many triggers as you can. It may help you change your behavioral pattern by going for the triggers themselves. Triggers are the event that kicks off the automatic urge in your brain to complete the habit. This can be anything around us that our brain associates with a particular habit. These triggers, such as who you were with and what is around you, can have an invisible but impactful effect on your behavior. Tricks for avoiding them could range from working on deep breathing and meditation to deciding to get professional support. 
  4. Replace the bad habit. Now, research shows that simply stopping or ending a bad habit doesn’t work (van der Weiden et al., 2020). You developed the habit for a reason, and it fulfilled a need or provided relief. Instead, it may be more fruitful to substitute your bad habit with a good, or at least better, habit. 
  5. Find support. It may help to find people who are trying to break the same bad habit. Groups that meet to quit drinking, smoking, or other bad habits may provide emotional and moral support. This may help you stay accountable and provide someone to celebrate your victories with. Knowing that someone is expecting you to be better can be a powerful motivator as well. 
  6. Visualize success. Close your eyes and see yourself throwing away those cigarettes or junk food from the house. Visualize yourself waking up early or going for that after-work jog. Whatever your bad habit is, it can be motivational to visualize yourself crushing it and enjoying your success. 
  7. Be patient but persistent. Change takes time, and you may mess up from time to time. No one is perfect, but remember that consistency is the key to success. Over time, new brain connections can form, and new habits can be made. Don’t be so harsh on yourself for slip-ups, just take it one day at a time.

In Sum

​In terms of enacting life changes, everyone starts from somewhere. The first step is to identify the bad habit and accept that you are willing to change. Breaking bad habits takes time and effort, and as we discussed, it requires replacing them with better habits. You may not be successful all the time, but that doesn’t mean you aren’t making meaningful steps in the right direction. It is more important that you be persistent and kind to yourself on your journey.

References

  • bad habit. (n.d.) Segen's Medical Dictionary. (2011). Retrieved August 3, 2022.
  • van der Weiden, A., Benjamins, J., Gillebaart, M., Ybema, J. F., & de Ridder, D. (2020). How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Frontiers in psychology, 11, 560. 

Tips to Get You More Motivated

11/11/2022

 
​Learn about motivation and how to feel more authentically motivated.
Picture
​Motivation is an energizing force that drives you to act. When you’re motivated, you feel excited and driven to start working towards a goal and to keep working towards that goal, even in the face of obstacles (Parks & Guay, 2009). It can even feel exhilarating to be genuinely motivated to work on a goal that you care about (Cook & Artino, 2016). 

How Basic Psychological Needs Contribute to Motivation

We are more likely to be intrinsically motivated to achieve goals that fulfill three basic psychological needs (Cook & Artino, 2016). These needs are:
  • Autonomy: We all want to feel that we are in control of our actions. No one likes feeling that they are being coerced into doing something. For example, you’ll probably feel more motivated to study if you choose your own major.
  • Self-efficacy or Competency: You want to feel that you are competent. The task can’t be so difficult that it feels impossible, but it also can’t be so easy that you don’t feel challenged. If you’re a first-year college student, you probably wouldn’t feel motivated to study a graduate-level textbook. You also probably wouldn’t feel motivated to study a child’s textbook. The task should match your abilities.
  • Relatedness: You will feel motivated if you feel a sense of connection with others. You may feel more motivated to study a boring subject if you join a study group or if you learn that others in your chosen career path have also taken this class and studied this material. You can increase feelings of relatedness by building connections related to your goals and promoting environments that exhibit genuine caring, mutual respect, and safety.

​In addition, you’ll feel more satisfied and more motivated if you can pursue goals that are consistent with your values and interests (Parks & Guay, 2009). If you can structure your professional, educational, health, domestic, and personal life around your values and interests, you’ll feel a greater sense of intrinsic and integrated motivation. This will make building habits and completing goals easier. When you’re acting in ways that support your values, you’ll likely feel happier and more motivated.

How to Get Motivated to Work

​Generally, you'll feel motivated to work when you find your work interesting, when your work has clear and well-defined goals, and when you can link your work to a wider project. You can increase your motivation to work by addressing your basic psychological needs (Sharp et al., 2009).

Autonomy

You’re more likely to feel motivated if you feel a sense of ownership or choice over your work. When faced with a boring or unpleasant work task, you can increase your sense of autonomy and motivation if you can connect the task to a career path that you have chosen. Having some variety in your work can also increase your sense of autonomy and your feelings of motivation.

Competence

Work that is technically challenging will be more motivating than work that is too easy. You’re unlikely to be motivated by boring tasks that don’t fulfill your need to feel competent.

Relatedness

​You’ll probably be more motivated to work if you have a sense of belonging within supportive workplace networks. Team-building exercises and happy hours with your colleagues may help you feel more connected and more motivated in your work. You’ll also feel a greater sense of motivation if you can connect your contribution to a larger project that is impactful and important.

In Sum

​Not all motivation is created equal. Intrinsic motivation, where joy is inherent in the performance of the act, and integrated motivation, where the act has become part of your self-identity, are the highest forms of motivation. So you probably feel happy and fulfilled when you work on something you love or when you work on something important to you. 

References

  • Cook, D. A., & Artino, A. R. (2016). Motivation to learn: an overview of contemporary theories. Medical Education, 50(10), 997-1014.
  • Parks, L., & Guay, R. P. (2009). Personality, values, and motivation. Personality and Individual Differences, 47(7), 675-684.
  • Sharp, H., Baddoo, N., Hall, S., & Tracy and Robinson, H. (2009). Models of motivation in software engineering. Information and Software Technology, 51(1), 219-233.

Strategies to Plan Your Life

11/11/2022

 
​Learn how to create a roadmap to get to your desired life destination.
Picture
Remember when we were younger, and people used to ask us what we wanted to be when we grew up? It may seem silly to ask an eight-year-old what they hope to do with their life. But maybe this small talk was also a way to get us to think about what we wanted from life. And most of us answered this question with confidence, revealing our hopes and dreams.  However, as we grew older and learned how to manage the curveballs life threw at us, we might have lost sight of what we once hoped to become and achieve. So, take a moment now and ask yourself what you want to be. It doesn’t have to be what you hope to achieve five or ten years from now—what is something you want to do next week? Next month? Next year?

Planning out your life doesn’t mean having every minute of every day mapped out. Instead, life planning is a process of creating a generalized guide of what your purpose(s) in life is, what you hope to accomplish during your lifetime, and how you aim to work toward those goals (Smith, 1999). Life plans often include an estimated timeline of when you hope your goals come to fruition and also take bumps on the road into account. Ultimately, life is full of surprises, and we cannot possibly predict unforeseen events. As such, life plans are often works-in-progress, should be amended as life goes on, and preferably, are flexible rather than rigid blueprints.

Why Might You Want a Life Plan

Even if you are someone who enjoys going with the flow and taking life one step at a time, you may still find the following information useful, or at least insightful. Let’s take a look at why life planning can be beneficial for you (Miller & Frisch, 2009).
  • Life planning keeps your priorities in check. As humans, we have several life aspects to think about—families, friends, jobs, health, finances, and hobbies. And yet, there are only 24 hours in a day to complete what seems like a never-ending to-do list. Creating a general life plan can allow you to list your priorities and rank which ones are most important. Of course, as life goes on, priorities often change. Having a flexible and amendable life plan lets us revisit our priorities and focus on those requiring the majority of our attention.
  • Life planning outlines your dreams and goals. Life plans allow us to put our dreams and goals on paper rather than just in our heads. When we see our dreams and goals listed in a life plan, they can serve as important reminders of our purpose and why we do the work we do. This may also enable us to make decisions that are in tune with our dreams.
  • Life planning serves as motivation. Motivation ebbs and flows. Some days we wake up and feel determined to accomplish a week’s worth of tasks in one afternoon. Other days, we may procrastinate for hours to complete a chore that would take fifteen minutes to complete. Life plans can help motivate us on the days we lack the inspiration to chase our dreams and create a life that we love for ourselves. 

Strategies to Create a Life Plan

​Do you feel like making a life plan would be useful for you? Try walking through some of these steps to create a life plan, or at least start thinking about making one. 

1. Reflect

Whether you write your answers down or ponder these questions in your head, take some time to reflect on your life. Here are some questions to consider:
  • Where do you come from?
  • Where are you now?
  • Where do you hope to be in the future?
  • Which aspects of your life are you satisfied with (e.g., family, social relationships, career, finances, recreation, health, etc.)?
  • In which aspects of your life would you like to see improvement?
  • What are your priorities right now? How do you see them changing in the future?

​2. Assess Your Life Satisfaction

​I am going to provide you with a list of categories in your life. You may find it beneficial to rate your satisfaction with these categories on a scale of 1-10. This activity may help you figure out what works well and what needs to be improved in your life. This is not an exhaustive list and I invite you to incorporate any life categories that are relevant to you as you complete this activity.
  • Family
  • Career
  • Social Relationships (e.g., friends, community members, neighbors, etc.)
  • Love and Romance
  • Mental Health
  • Physical Health
  • Financial Security
  • Nutrition and Fitness
  • Personal Growth and Learning
  • Environment 
  • Hobbies
  • Recreation and Fun
  • Self-Love
  • Community Involvement and/or Civic Engagement
  • Religion and/or Spirituality
Once you finish rating, think about whether you can create a ranked list of which categories are top priorities and which can be momentarily left on the back burner. 

​3. Create Goals 

​Maybe you looked at this list and realized you hadn’t visited your parents in a while, didn’t take a vacation last year, or missed participating in a hobby that you loved. Once you have made a list of your top priorities, you may find it helpful to create some goals that can help you increase your satisfaction with these different life aspects. 

References

  • Miller, C. A., & Frisch, M. B. (2009). Creating your best life: The ultimate life list guide. Sterling Publishing Company, Inc.
  • Smith, J. (1999). Life planning. Action & self-development: Theory and research through the life span, 223-255.

Strategies for Self-Management

11/11/2022

 
​Learn self-management skills and strategies to better control yourself.
Picture
Do you find yourself getting easily overwhelmed by your inexhaustible to-do list? Have you been in a situation where your frustration led you to tears? Has there been a time when you wanted to start eating a better diet but struggled to follow the plan? If this sounds like you, don’t worry—we’ve all been there. Sometimes our thoughts and emotions can overpower our self-control and lead to what we wouldn’t consider to be our proudest moments. But that’s why we’re here to help you understand the importance of self-management and how to become more mindful and productive.

The practice of self-management includes being able to assess your priorities, manage your time, hold yourself accountable, follow through with the task at hand, and most importantly, maintain your well-being (Hackman, 1986). Many of us may struggle with procrastination from time to time, especially when it comes to school assignments or mundane tasks at work. But we may also deal with procrastination in our home life.
​
Without healthy self-management, we may find it difficult to complete simple tasks (or big projects), achieve our goals, gain personal and professional growth, and take care of our emotional well-being. 

Self-Management Strategies

Here are some self-management skills you may want to consider improving on if you haven’t already done so (Lorig & Holman, 2003; Grady & Gough, 2014).
  • Organization. Is your workspace messy? Do you find yourself having random sticky notes all over your home? When you’re at school, do you struggle to find a pen or pencil instantly? Organizing might sound like a tedious process but being organized can support your efficiency and productivity. It can also help you feel less stressed the next time you have a meeting you’re in a rush for and need to find the keys to your car.
  • Self-Motivation. As much as we want to be constantly motivated to do whatever we’re working toward, motivation usually ebbs and flows. Therefore balancing work and rest is necessary. Self-motivation encourages us not only to take the initiative to work but to feel driven to accomplish tasks, too. Next time you’re feeling a bit unmotivated, you may want to reflect and find something that motivates you. Whether it’s the satisfaction of a job well done, being able to watch your favorite show after dinner, or treating yourself to a fun day at the beach, showing yourself appreciation for your hard work can help you feel motivated to continue reaching your goals.
  • Managing Time. Without understanding time management, it can be rather tricky to practice self-management. Some examples of time management may include creating a calendar that lists out all of your important events and meetings, having a weekly plan that you regularly update with your to-do list, or even just working on one thing at a time so that you can focus your energy on the task or event at hand without feeling overwhelmed.
  • Self-Care. If the goals of self-management are to better manage our thoughts, emotions, and actions so that we can thrive in our personal and professional lives, we cannot do this without taking the time to manage our stress, show ourselves appreciation, and incorporate rest and play into our hectic days. For example, have you ever found yourself working more than 40 hours a week while juggling family life and social obligations? More often than not, you may notice that your brain feels jumbled, and you’re having a hard time getting anything done. Self-care is an essential way to combat feeling overworked and stressed. Whether it’s setting boundaries at work by not taking your tasks home with you, getting in 30 minutes of exercise a few times a week, or eating some delicious food while spending time with your loved ones, any form of self-care can enable us to have a more balanced and fulfilling lifestyle.
  • Regulating Emotions. A healthy practice of self-management is to learn to be in tune with your emotions. For example, do you get anxious before a presentation at school? Do you have a supervisor who drives you just a little bit nutty? Is there something at home or work that makes you feel a bit sad? While it may feel like a waste of time to process emotions and take time for ourselves when we feel down or upset, it’s crucial to understand how our emotions affect us before they manifest into something bigger. If you’re nervous about a presentation, consider asking a family member or classmate to help you practice. Feeling annoyed by something at work? Try having a conversation with your work team or journaling about it. Is something else making you feel down in the dumps? You may want to try focusing on your strengths to boost your self-esteem or perhaps chat with a friend to feel supported. Once we understand what some of our underlying emotions are, we can manage them better and thus refocus our time and energy on what is important. ​

References

  • Grady, P. A., & Gough, L. L. (2014). Self-management: a comprehensive approach to management of chronic conditions. American journal of public health, 104(8), e25-e31.
  • Hackman, J. R. (1986). The psychology of self-management in organizations. American Psychological Association.
  • Lorig, K. R., & Holman, H. R. (2003). Self-management education: history, definition, outcomes, and mechanisms. Annals of behavioral medicine, 26(1), 1-7. 

How to Work Through Indecisiveness

11/11/2022

 
​Discover practical strategies that can help you become more decisive.
Picture
Do you often feel torn between two or more options that sound equally appealing? If you do, you’re not alone. Every day, we need to make numerous decisions, big and small. Maybe you start your decision-making struggle when picking an outfit in the morning or thinking about whether you want your eggs for breakfast to be scrambled, poached, hard-boiled, or fried. Later in the day, you might spend hours thinking about whether you should authorize a business transaction or which job offer to accept.

Indecisiveness is the difficulty we have in making satisfying decisions (Appel, Englich & Burghardt, 2021). When we are indecisive, we evaluate and reevaluate the same set of information. We may spend a long time weighing the pros and cons of every option, only to be paralyzed by them.

Sometimes indecision is caused by having too many options to consider, such as when browsing the shelves of a supermarket for salad dressing and there are at least fifty different bottles to choose from. Nevertheless, the inability to make decisions has also to do with our upbringing and the society we belong to. For instance, a multinational study has found that Japanese individuals exhibited greater indecisiveness than American and Chinese participants (Yates et al., 2010).
​
Researchers have also found that childhood trauma alters brain activation patterns involved in decision-making. Simply put, young adults who experienced traumatic levels of stress as children were unable to evaluate risks associated with options, which in turn hampered their ability to make sound decisions (Birn, Roeber & Pollak, 2017).

How to Work Through Indecisiveness

Occasional indecisiveness isn’t all that bad. If you are indecisive because you are carefully weighing your options, you are likely to avoid rushing into decisions that you might regret later. If you tend to be indecisive in many situations, you may end up wasting your mental energy on trivial matters. Here are a few strategies to overcome indecisiveness that you might find helpful.
  • List pros and cons for each option. Determining what you might gain or lose in each case, especially for significant decisions, may help you narrow down the choices or pick the one with the most benefits. It also enables you to visualize yourself in each scenario so that you can determine which option you are more comfortable with.
  • Do your research. If you consider an important decision, such as whether you should accept a job in a different state, you might want to research your job responsibilities and expectations. You may also try to find out whether you’d be happy in the town or city where the job is located. Try visiting the area and absorbing as much information as possible about the company and the town.
  • Avoid the perfection trap. Nobody is perfect, and people make mistakes. It is okay that others snicker behind your back when you fail at something or do a subpar job. Sometimes we have to fail to learn. Otherwise, you will perfect only one skill: avoidance.
  • Reduce options. Have trouble figuring out which cereal you want to eat?  Where to go for your honeymoon? What to wear in the morning? The cure might be limiting your options. Again, remember Steve Jobs only wore black turtlenecks for a reason.
  • Establish default options. You might take a pen and paper and make a list of go-to options for everyday decisions. This strategy automates some of your decisions, and you know exactly what to expect. For instance, I have go-to menu items at restaurants I frequent. I tend to order these default meals unless I crave something else.
  • Flip a coin. Stuck between two options that are equally good (or bad)? Flip a coin and save your mental energy for something else.

References

  • Appel, H., Englich, B., & Burghardt, J. (2021). “I Know What I Like”–Indecisiveness Is Unrelated to Behavioral Indicators of Evaluation Difficulties. Frontiers in psychology, 4042.
  • Birn, R. M., Roeber, B. J., & Pollak, S. D. (2017). Early childhood stress exposure, reward pathways, and adult decision making. Proceedings of the National Academy of Sciences, 114(51), 13549-13554.
  • Yates, J. F., Ji, L. J., Oka, T., Lee, J. W., Shinotsuka, H., & Sieck, W. R. (2010). Indecisiveness and culture: Incidence, values, and thoroughness. Journal of Cross-Cultural Psychology, 41(3), 428-444.

How to Set Goals

11/11/2022

 
​How do you make sure you achieve your goals? Here’s what science says about goal setting.
Picture
Goal setting is the process of thinking about and deciding on specific aims or objectives that one would like to achieve. Many years of research have shown that setting goals can help us improve our performance (Latham, & Locke, 2007). Although there are many types of goals—life goals, work goals, financial goals, relationship goals, etc...—all of these goals can be benefited by going through a goal-setting process that helps us identify, clarify, and execute the goals that are likely to actually make us happy.
​Goal setting theories offer us some useful insights on what to do. To start, goals establish an endpoint so that we know which direction to go in. This goal-directed action includes four parts (Latham & Locke, 1991).
​
  1. We must understand what is beneficial to us
  2. We must set goals to achieve this
  3. We must decide on how we will attain these goals
  4. We must choose to act on these insights
SMART goal setting is one strategy used to help us set goals that we are more likely to reach. It involves thinking about different aspects of our goal and ensuring that it has some specific characteristics. A SMART goal is:
  • S - Specific
  • M - Meaningful
  • A - Achievable
  • R - Realistic
  • T - Trackable
So, when setting goals, make sure your goals are SMART. The questions and guidelines below can help you.

Is your goal specific?

​Ask yourself, does your goal include clear boundaries? James Clear, the author of Atomic Habits, says we should set upper and lower limits for our goals. For example, we might set a goal to go to the gym at least twice per week but no more than 4 times per week. By setting these boundary conditions, we get clearer on exactly what our goal is and help prevent ourselves from burning out.

Is your goal meaningful?

​Ask yourself, why does this goal matter to you? Dig deep to make sure your goal is consistent with your values and is in alignment with your desired lifestyle. If your goal goes against your values or lifestyle, it’ll be hard to stick to and hard to build a habit.

Is your goal achievable

Ask yourself, is this goal possible? There are a lot of folks out there telling you that you can easily wish your way to getting anything you want. Although having positive expectations can indeed help you reach those expectations (Rasmussen, Scheier, & Greenhouse, 2009) and setting challenging goals helps us perform better than we might have expected, the science does not support the practice of setting impractical goals. For example, if your goal is to make a million dollars, think carefully about the amount of effort you can exert and the likely results of that effort. Otherwise, you could be setting yourself up for disappointment.

Is your goal realistic?

A realistic goal might include time parameters. Ask yourself, is the timeline you’ve set for the goal realistic? Given the number of hours you have in a day, can you reach the goal in the time you expect to? 

Is your goal trackable?

​Lastly, ask yourself, is the goal trackable? We are more likely to achieve goals when we track them. Seeing our progress can help motivate us and enable us to see if we’ve gone off track. So, make sure your goal is trackable. For example, if your goal is to make the world a better place, how would you track this? Would you count the number of kind things you say to strangers, the number of times you volunteer, or something else? Whatever your goal is, break it down into trackable, measurable chunks.

References

  • Latham, G. P., & Locke, E. A. (1991). Self-regulation through goal setting. Organizational behavior and human decision processes. 50(2), 212-247.
  • Latham, G. P., & Locke, E. A. (2007). New developments in and directions for goal-setting research. European Psychologist, 12(4), 290-300.
  • ​Rasmussen, H. N., Scheier, M. F., & Greenhouse, J. B. (2009). Optimism and physical health: A meta-analytic review. Annals of behavioral medicine, 37(3), 239-256.

Four of the Best Mindsets to Build

11/11/2022

 
​How do you cultivate a mindset for success and happiness? 
Picture
Our mindsets are crucially important because our attitudes and beliefs affect everything we do, feel, think, and experience. Although you might say each of us has one overall mindset, this mindset is made up of many smaller parts. Some of these help us improve our well-being and succeed in the world. Others hurt our ability to do so. That's why developing certain mindsets can greatly help us improve ourselves, enjoy our lives, and be more successful.

Some of the most well-known (and beneficial) mindsets include:
  • Growth Mindset
  • Positive Mindset
  • Entrepreneurial Mindset
  • Challenge Mindset

​These mindsets are changeable. If you find that you don’t really have much of a particular mindset, you can engage in thought exercises and activities to develop that mindset. So let's talk a bit more about each of these mindsets and how they can be developed.

Growth Mindset

​A growth mindset is the tendency for people to believe that their abilities can be developed through hard work. With a growth mindset, you try harder, you want to learn new strategies, and you seek out feedback when you are stuck (Dweck, 2015). Growth mindset is the most studied type of mindset. Having a growth mindset has been linked to success in a variety of life domains (Yeager et al., 2019). One way to develop a growth mindset is to learn a bit more about neuroplasticity—or the brain's ability to change and grow. Indeed, we have the power to change our brains, learn new things, and develop new skills. When we have a mindset that believes this fully, we're more likely to put in the effort required to learn and grow, which helps us improve our lives in a multitude of ways.

Positive Mindset

A positive mindset is the tendency to focus on the good things in life rather than the bad. People with a positive mindset may use strategies like gratitude, reappraisal, and savoring to identify the good things and increase their positive emotions (Quoidbach, Mikolajczak, & Gross, 2015). Their attitudes are generally optimistic, and they tend to expect the best.
​
A positive mindset can be great for our well-being and even help us to be more successful. In fact, the broaden and build theory of positive emotion suggests that positive emotions build on themselves, eventually leading to things like professional and relationship success (Fredrickson, 2004).

Entrepreneurial Mindset

An entrepreneurial mindset is helpful for those who want to be entrepreneurs, but it's also a useful mindset for all of us in the modern world. Modern life is undergoing near-constant change and the types of skills needed for entrepreneurship are the same skills that are most useful in adapting to, and coping with, rapid change and uncertainty. That's why an entrepreneurial mindset can be a crucial mindset to develop.

According to a whitepaper on entrepreneurial mindset (Gold & Rodriguez, 2018), this mindset is made up of several important skills including:
  • Comfort with risk
  • Creativity & innovation
  • Critical thinking & problem solving
  • Initiative & self-reliance
  • Communication and collaboration
  • Future orientation
  • Opportunity recognition
  • Flexibility & adaptability
​
​These skills are thought to aid academic and career success. Of course, this is a broad range of skills and no one person likely has high levels of all these skills. So, developing the skills we are weaker at may be the most beneficial approach.

Challenge Mindset

A challenge (vs threat) mindset is thought to arise in performance situations like test-taking, game-playing, athletics, work tasks, and elsewhere. We can either evaluate these situations as a challenge that we can handle or a threat that might beat us.

​This mindset is about how we evaluate the demands of the situation and our resources for coping with these demands. Resources may include skills, knowledge, abilities, dispositions (like positive self-esteem), and external support. Demands may include danger, uncertainty, and required effort (Blascovich et al., 2004). The thing is that most of these resources and demands are attitudes, perceptions, and other cognitions—things that we have the power to change.
​
By pushing ourselves to see our difficult circumstances as challenges that we can handle, we respond to these situations in ways that are more beneficial. In fact, a challenge mindset changes our physiology in ways that can make us more successful at the task (Blascovich et al., 2004).

References

  • Blascovich, J., Seery, M. D., Mugridge, C. A., Norris, R. K., & Weisbuch, M. (2004). Predicting athletic performance from cardiovascular indexes of challenge and threat. Journal of Experimental Social Psychology, 40(5), 683-688.
  • Dweck, C. (2015). Carol Dweck revisits the growth mindset. Education Week, 35(5), 20-24.
  • Fredrickson, B. L. (2004). The broaden–and–build theory of positive emotions. Philosophical Transactions of the Royal Society of London. Series B: Biological Sciences, 359(1449), 1367-1377.​
  • Gold, T., & Rodriguez, S. (2018). Measuring entrepreneurial mindset in youth: Learning from NFTE’s Entrepreneurial Mindset Index. Network for Teaching Entrepreneurship.
  • Quoidbach, J., Mikolajczak, M., & Gross, J. J. (2015). Positive interventions: An emotion regulation perspective. Psychological bulletin, 141(3), 655.
  • Yeager, D. S., Hanselman, P., Walton, G. M., Murray, J. S., Crosnoe, R., Muller, C., ... & Paunesku, D. (2019). A national experiment reveals where a growth mindset improves achievement. Nature, 573(7774), 364-369.

How to Create a Weekly Plan

11/11/2022

 
​Discover ideas and tips to plan your week effectively. 
Picture
Have you ever spent part of your Sunday dreading the week ahead? Thinking about everything you need to do in the next few days might stress you out, especially if you’ve just finished a whirlwind week that was neither efficient nor productive. Maneuvering between tasks throughout a week without a clear plan might feel like navigating through a choppy ocean on a cloudy night without a compass. This is where weekly planning comes into play. It allows you to set attainable goals and figure out how to spend your week.

Weekly planning is the act of writing down your activities, tasks, and events for the entire week. Even if organizing your weekly tasks seems inconsequential at first, dividing your time wisely throughout the week may help you better control your life and reduce your stress levels. Moreover, writing down your short-term goals and everything you want to accomplish for the next few days gives you a chance to achieve your personal and professional pursuits and maintain a work-life balance.
​
Although weekly planning is like daily planning, a weekly plan isn’t the more extended version of a daily agenda. Whereas daily plans typically include specific time slots allocated for each task and activity, most weekly plans focus on setting and accomplishing short-term goals. Therefore, weekly planning can help you achieve your long-term goals by conquering their short-term components. Let’s discuss some ideas for fail-proof weekly planning.

Planning Your Goals

Many people have goals they would like to accomplish someday, such as learning a new language, eating healthily, or reading more books. Often, these long-term goals are postponed and sometimes abandoned. One way to ensure reaching your long-term goals is to break them down into smaller weekly goals. You can set multiple goals per week, as long as they are attainable, and you aren’t overbooking yourself. When your weekly goals are achievable, every week will bring you one step closer to your larger life goals. 

Planning Your Exercise

The World Health Organization (WHO) recommends a minimum of 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week for adults (WHO, 2010). Moreover, having clear short-term fitness goals can keep you on track, as demonstrated in a study with runners that weekly goal setting was associated with increased running distance (Wack, Crosland & Miltenberger, 2014).
​
When designing and incorporating your exercise plan, you might want to consider factors such as your fitness goals, age, body composition, general fitness level, and whether you already have an exercise routine. For instance, if you are generally in good health but don’t have an established exercise routine, try choosing relatively easy workouts first and progress slowly. If you have any existing health conditions, consider talking to a health care professional before creating an exercise routine. 

Planning Your Mental Wellness

​Unfortunately, mental well-being goals don’t always get the attention they deserve. There are, however, several easy mental health activities that you can embed into your weekly routine. Here are some practical mental well-being activities you can try.

Deep Breathing

​You can’t avoid stressful situations indefinitely, and stress-inducing tasks might make regular appearances in your weekly routine. Taking deep breaths during stressful periods can slow down your heart rate and help you calm down (Van Diest et al., 2014). So try incorporating reminders into your plan to practice deep breathing before stressful activities, such as an important meeting with a client or a midterm exam.

Mindfulness

​Mindfulness is being aware of your experiences without passing judgments. Practicing mindfulness allows you to pay attention to your thoughts, sensations, and emotions. Being aware of what you think, and feel can allow you to accept your thoughts and feelings and achieve an optimal mental balance. Although mindfulness is often incorporated into activities such as yoga and meditation, you can practice mindfulness anytime, anywhere. 

Relaxing Activities

You might want to reserve some time each week for relaxing activities that will help you feel happier. These activities can be practicing yoga, tai chi, meditation, or running. Others might prefer spending time in nature or losing themselves in a hobby. Others feel happy and energized when they socialize with friends. Whatever your relaxing activities are, regularly engaging in them might help you feel joyful and give you a positive outlook.

References

  • Van Diest, I., Verstappen, K., Aubert, A. E., Widjaja, D., Vansteenwegen, D., & Vlemincx, E. (2014). Inhalation/exhalation ratio modulates the effect of slow breathing on heart rate variability and relaxation. Applied psychophysiology and biofeedback, 39(3), 171-180.
  • Wack, S. R., Crosland, K. A., & Miltenberger, R. G. (2014). Using goal setting and feedback to increase weekly running distance. Journal of applied behavior analysis, 47(1), 181-185.
  • World Health Organization. (2010). Global recommendations on physical activity for health. World Health Organization Report.

6 Self-Improvement Tips

11/11/2022

 
​Here are some science-based tips and techniques to improve yourself.
Picture
Self-improvement can involve improving any aspect of the self—for example, personal qualities, skills, and even the roles we play (like husband or wife and son or daughter). When we start thinking about self-improvement, it can be helpful to be strategic about where we put our efforts so we don't waste time on the wrong things. Some aspects of ourselves are relatively changeable and some aspects are pretty fixed. So, we're best served by focusing our efforts on the parts of us that are the most changeable.

Luckily, a leading psychology researcher, Martin Seligman, offered information about the aspects of ourselves we actually can improve (and the aspects we can't), according to the research. According to Seligman (2009), these aspects of ourselves are good candidates for self-improvement as they are quite changeable:

  • Panic
  • Sexual difficulties
  • Mood
  • Depression
  • Optimism

Other researchers have shown that specific aspects of ourselves can be changed/improved (Sedikides & Hepper, 2009). Some of these aspects include:
  • Well-being (e.g., self-acceptance, positive relations with others, autonomy, environmental mastery, purpose in life, and personal growth).
  • Personality factors (e.g., extraversion, agreeableness, conscientiousness, neuroticism, openness to experience).
  • Personal relationships (e.g., marriages).
  • Achievement (e.g., success at school or work).​

​To begin our self-improvement journey, here are some tips to try:

1. Engage in self-reflection

​Self-reflection is an important part of self-awareness. Without self-reflection, we may not have a clear self-concept—that is, how we see ourselves may not match how others see us (Johnson et al., 2002). By engaging in self-reflection, we can better understand the areas of ourselves that we might want to improve. 

2. Try mindfulness

Mindfulness is the act of bringing attention to the experience of each moment. It also involves an attitude of curiosity and acceptance (versus judgment) and seeing thoughts and emotions as transient states (Bishop et al., 2004). Like self-reflection, mindfulness can potentially make us more open to experiences and possibilities that can aid self-improvement.

3. Cultivate a growth mindset

​A growth mindset is a mindset where we believe that we can grow and improve our abilities (Dweck, 2015). If we have the belief that we can improve, we're more likely to put in the effort actually required to learn and grow. That's why building a growth mindset can help us achieve many of our goals and improve ourselves in the ways we desire.

4. Acknowledge feelings of shame

​The truth is that many of us are motivated to engage in self-improvement due to societal pressures (Sedikides & Hepper, 2009), external expectations, or even shame about not being good enough in some areas. But if we strive to improve ourselves simply to please others, we are likely to end up feeling unsatisfied, even if we succeed in our self-improvement goals. So, it's worth thinking about your reasons for engaging in self-improvement, acknowledging any shame, and rethinking your self-improvement goals to ensure that they are in alignment with your core values.

5. Build reappraisal skills

Reappraisal is an emotion regulation strategy that can help us reinterpret stressful situations in more positive ways that help us reduce negative emotions and increase positive emotions. To do it, try to think of a current difficult situation in a way that is less bad (e.g., "at least I have a roof over my head"), or more good (e.g., "this is an opportunity to learn and build character"). The more you practice this skill, the easier it will become.

6. Find and use your strengths

​When we aim to improve ourselves, we often focus on our weaknesses—the things we may not do as well as we would like to. But building on our strengths can also be a good idea—it can help us become masterful in our existing abilities.

References

  • Bishop, S. R., Lau, M., Shapiro, S., Carlson, L., Anderson, N. D., Carmody, J., ... & Devins, G. (2004). Mindfulness: A proposed operational definition. Clinical psychology: Science and practice, 11(3), 230-241.​
  • Dweck, C. (2015). Carol Dweck revisits the growth mindset. Education Week, 35(5), 20-24.
  • Johnson, S. C., Baxter, L. C., Wilder, L. S., Pipe, J. G., Heiserman, J. E., & Prigatano, G. P. (2002). Neural correlates of self‐reflection. Brain, 125(8), 1808-1814.
  • Sedikides, C., & Hepper, E. G. (2009). Self‐improvement. Social and Personality Psychology Compass, 3(6), 899-917.
  • Seligman, M. E. (2009). What You Can Change... and What You Can't*: The Complete Guide to Successful Self-Improvement. Vintage.​

3 Ways to Change Yourself

11/11/2022

 
​There are lots of things you can do to change yourself in positive ways. Here are three.
Picture
Are you feeling discouraged about your life? Do you engage in habits that you want to stop? Or, do you just want your life to move in a different direction? Regardless of whether you’re trying to quit smoking, start that business you’ve always dreamed of, or be more open and accepting of whatever life brings, there are things you can do to start changing yourself and your life.
​
Probably the first and most important step to changing your life is to change your thoughts. Thoughts generally come before emotions and actions. And, depending on what our thoughts are, we might experience different emotions or choose different actions.

For example, let’s say you’re trying to quit smoking. Before you actually have a cigarette, you have a thought of wanting a cigarette. You might then try to rationalize why having a cigarette right now is a good idea (more thoughts). Then you might think about going outside for a smoke break. The emotions (perhaps excitement) follow next, then the behavior (smoking the cigarette) comes at the end of this pathway (of course, other thoughts and emotions may also follow the behavior).
Given thoughts guide our actions, shifting our thoughts in specific ways can make it easier to change. Here are a few strategies that can get you started.

1. Change your mindset

​One of the most beneficial mindsets for changing or improving your life may be a growth mindset. A growth mindset is the tendency to believe that abilities can be developed over time with hard work. Those with a growth mindset try harder, strive to learn new approaches, and seek out feedback when they are stuck (Dweck, 2015). Perhaps these are some of the reasons why having a growth mindset has been linked to success in a variety of life domains (Yeager et al., 2019). 

2. Change your expectations 

​Another important thing in making positive change is having positive expectations. Positive expectations are simply thoughts that things will work out well. We know from research on the placebo effect that a non-active intervention or treatment can result in positive change as long as we believe it will (Moerman & Jonas, 2002). What the placebo effect really demonstrates is that our expectations have a huge impact on our outcomes. If we expect that something we’re doing will make a difference, it is more likely to. For example, if we expect we’ll be able to quit smoking, we are more likely to be able to. Or, if we believe that a class will help us learn some skill we want to learn, it’s more likely to.

3. Change your emotions

​The broaden and build theory of positive emotion suggests that positive emotions build on themselves, eventually leading to positive outcomes like professional success and relationship well-being (Fredrickson, 2004). Indeed, research has shown that positive emotions generally lead to greater success, not the other way around (Lyubomirsky, King, & Diener, 2005).
 
On the flip side, many of our most self-destructive habits are fueled by negative emotions—we might smoke to manage stress, we might drink to feel happier, or we might shop as ‘retail therapy’. Our unhealthy or undesirable behaviors are often attempts at controlling or reducing our negative emotions. These are just some of the reasons why learning how to change your emotions can be key to changing your behavior and changing your life. 

References

  • Dweck, C. (2015). Carol Dweck revisits the growth mindset. Education Week, 35(5), 20-24.
  • Fredrickson, B. L. (2004). The broaden–and–build theory of positive emotions. Philosophical Transactions of the Royal Society of London. Series B: Biological Sciences, 359(1449), 1367-1377.​
  • Lyubomirsky, S., King, L., & Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success? Psychological bulletin, 131(6), 803.
  • ​Moerman, D. E., & Jonas, W. B. (2002). Deconstructing the placebo effect and finding the meaning response.

3 Tips to Boost Motivation

11/11/2022

 
​Learn more about motivation and how to motivate yourself. 
Picture
The word motivation comes from the Latin verb movere, which means “to move”. So, motivation is the word we use to describe what “makes us move”. In other words, why do we do the things we do?
When we think about motivation in the modern world, we often think of it as our ability to push ourselves to do things. We might wish we were more motivated to do things, especially things that need to be done or that will help us achieve our goals.

Overall, motivation is thought to involve:
  • The choice of taking a particular action
  • The persistence with the action
  • The effort expended on it (Dörnyei & Ushioda, 2013).

So, motivation is responsible for why we do something, how long we do something, and how hard we try to do something. But it’s important to keep in mind that motivation is not a constant thing. It ebbs and flows over time as we work towards different goals (Dörnyei & Ushioda, 2013).
So, what leads to motivation? Theories see motivation as both a cause of action and an effect of action. For example, we might not be motivated to study for a test >> so we don’t do well on the test >> this leads us to be even less motivated to study in the future. In this way, low motivation may result in even lower motivation.
​
On the flip side, maybe we feel motivated to play the guitar. Then we feel good about our guitar playing skills and we become even more motivated to play the guitar. As you can see, motivation seems to be something that builds on itself (Dörnyei & Ushioda, 2013).

​Intrinsic and Extrinsic Motivation

Two types of motivation—extrinsic and intrinsic—can help explain why we do things the way we do. Let’s talk about each of these types of motivation in a bit more detail.

Intrinsic Motivation

​For intrinsic motivation, there is no apparent reward for taking an action (Lindenberg, 2001). In fact, rewards (like money or good grades) often decrease intrinsic motivation while praise and positive feedback increase it. This has led some to question what intrinsic motivation actually is. They suggest that perhaps intrinsic motivation is simply enjoyment—we are more motivated to do something because we like it. And we don’t need to be rewarded for doing it because it’s fun (Lindenberg, 2001).

Extrinsic Motivation

Extrinsic motivation is generated by giving someone a contingent reward. For example, I might be motivated to work because I get paid (and I will only get paid if I work). In the situation of work, research shows that extrinsic rewards can be motivating in the short term, but can also be alienating or dehumanizing. So, providing performance contingent rewards (a bonus for good work) can actually backfire (Benabou & Tirole, 2003).

How to Boost Motivation

1. Make a plan

​Motivation involves a variety of processes such as planning, goal setting, intention formation, task generation, taking action, and outcome evaluation (Dörnyei & Ushioda, 2013). If you’re not sure what to do, what steps come first, and how the actions you’re taking will lead to the goal you seek, it can be helpful to make a solid plan for whatever it is that you’re hoping to achieve. 

2. Set implementation intentions

Implementation intentions are strategies you set up ahead of time to help ensure you reach your goal (Gollwitzer, 1999). Basically, you just set an intention that IF X happens, THEN you’ll do Y.
​
This helps you stay more motivated regardless of the situation. For example, you might decide ahead of time that if you’re feeling really unmotivated to do one task, you’ll do another task. Or, you can set implementation intentions for when life gets in the way of completing a task. 

3. Make tasks clear

The clearer you can get on the tasks you need to accomplish, the easier it will be to accomplish them. So consider creating a list of tasks and breaking them down into smaller chunks. For example, completing your homework could involve reading the textbook, making note cards, then reviewing the note cards.

References

  • Benabou, R., & Tirole, J. (2003). Intrinsic and extrinsic motivation. The review of economic studies, 70(3), 489-520.
  • ​Dörnyei, Z., & Ushioda, E. (2013). Teaching and researching: Motivation. Routledge.
  • Gollwitzer, P. M. (1999). Implementation intentions: strong effects of simple plans. American psychologist, 54(7), 493.
  • Lindenberg, S. (2001). Intrinsic motivation in a new light. Kyklos, 54(2‐3), 317-342.

What Is Humanism?

11/11/2022

 
​If you’re into the rational pursuit of love and truth, you just might be a humanist.
Picture
Humanism is the belief in the capacity of our species to be rational and kind, and in our ability to see ourselves and each other as the infinitely complex and miraculously improbable organisms we all are without anticipation of eternal punishment or reward. Humanistic psychology is an approach that prioritizes a holistic understanding of an individual and seeks to aid them in living an authentic, meaningful life. It emerged out of the convergence of two philosophical disciplines: phenomenology and existentialism (Buhler, 1971).

Let’s dig into some of the primary components of humanism a little more.
​
  • ​Responsibility. Personal autonomy and responsibility are vital components of humanism. Rather than deferring to the dictum of a religious organization or the opinion of some other authority, the onus is on you to decide for yourself what it means to be a good person and how to live a life worth living. We also have the responsibility to use our intellect and reason to seek truth and dismiss what we identify as delusion.
  • Meaning-making. Humans are remarkable in our ability to create meaning. And we can leverage this ability to cope with the pain that existence inevitably brings all of us. It allows us to say, “my suffering is real and there will undoubtedly be more of it in the future, but here is where I find beauty.” Or in our grief say, “I have incurred a great and permanent loss, but this pain is worth it because they meant so much to me.”
  • Ethics. Humanist ethics are born from a recognition of the importance of our bonds with other people and our interdependence on each other and the world around us. They are based on a reverence for the human spirit and faith in the human capacity for reason and honest inquiry. 

Humanistic Psychology: Phenomenology

The primary tenet of phenomenology, particularly when applied to psychology, is that the whole subjective human experience is more important than its parts. In other words, to try to understand ourselves solely in terms of mechanisms or according to various theoretical frameworks is a little like trying to describe the colors of the Grand Canyon at sunset by talking about wavelengths of light and what happens when photons hit your retina. The mechanisms of color vision are really fascinating and knowing how it works can certainly be useful, but it doesn’t help you to understand the most important part, which is what it’s like to experience the colors of the Grand Canyon at sunset.

Humanistic Psychology: Existentialism

The question of “what shall I do about it” is one of the primary concerns of existentialism. Existentialism is a little like phenomenology in that for both disciplines the reality and primacy of the human experience is a central theme, but existentialism places a particular emphasis on action, on how you should respond to existence. Existentialism also stresses the importance of the context in which a person exists. Martin Heidegger, a 20th-century existential-phenomenological philosopher, termed this notion being-in-the-world, by which he meant that an individual and the world in which they live are inextricably linked. We’ll get back to the idea of being-in-the-world a little later on.
​
The convergence of these two schools of thought produced the basic questions from which humanistic psychology proceeds (Schneider & Längle, 2000):
  1. What does it mean to be fully human? And
  2. How can you use your understanding of what it means to be human to live a good life?

In Sum

​Humanism is an approach to life—a framework to guide our behavior—that prioritizes understanding yourself, your reality, and those around you through inquiry, reason, and experience, with the aim of living a meaningful life and being fully human. A humanist perspective grants an individual the autonomy to purposefully move through the world in search of beauty and connection, and the responsibility to accept reality honestly and compassionately as it really is. In essence, a humanist is anyone who is curious, open-minded and has a compelling belief in the goodness and potential of humanity.

References

  • Buhler, C. (1971). Basic theoretical concepts of humanistic psychology. American Psychologist, 26(4), 378–386.
  • Schneider, K. & Längle, A. (2015). Introduction: The Renewal Of Humanism In Psychotherapy- A Roundtable Discussion. in The Handbook Of Humanist Psychology (Vol 2), pp. 368-433.

The Four Steps to Self-Forgiveness

11/11/2022

 
Learn about what self-forgiveness means and how to forgive yourself for past mistakes.
Picture
No human is perfect. In fact, human fallibility is one of the great enduring truths of the universe. So, if we know that mistakes are an inevitable part of life, then why is it so hard to forgive ourselves for them? How do we manage the feelings of guilt or shame over the mistakes we have made? And how do we allow ourselves to move forward after we’ve betrayed someone we love or treated someone unjustly?

What is Self-Forgiveness?

​Self-forgiveness has been defined in a variety of ways. It’s been described as “a willingness to abandon self-resentment in the face of one’s own acknowledged wrong while fostering compassion, generosity, and love toward oneself” (Enright, 1996) as well as “a shift from a fundamental estrangement to being at home with one’s self in the world . . . from an attitude of judgment to embracing who one is” (Bauer et al., 1992). Though researchers have not reached a consensus on a single, precise definition of self-forgiveness, most definitions include the following characteristics (Webb et al., 2017):

Self-Acceptance

​One of the primary features of self-forgiveness is self-acceptance. Some researchers even suggest that self-forgiveness is more accurately understood as a form of self-acceptance (Vitz & Meade, 2011). This understanding of self-forgiveness emphasizes accepting your fallibility, recognizing that you are an imperfect person and that you are not defined by your mistakes.    

Willingness to Accept Accountability

This one might seem obvious considering that you can’t forgive yourself if you don’t think you’ve done anything wrong, but it’s a really important component of the process of self-forgiveness and is often the hardest and most painful step.

Genuine Effort to Change

This is an important factor because it’s the difference between true self-forgiveness and simply “letting yourself off the hook”. The honest desire to learn from your mistakes and to do better in the future is crucial.

How to Forgive Yourself for Past Mistakes

Experts in the study of self-forgiveness suggest that one of the most critical components of self-forgiveness is the ability to “recognize that each person is part of a community of imperfect others who are mostly striving to be the best people they can be” (Jacinto & Edwards, 2011). With our fallibility and good intentions in mind, let’s look at the 4 steps to forgiving ourselves for our mistakes.

Steps to Self-Forgiveness: The Four R's

  1. Responsibility. The first step to self-forgiveness is accepting responsibility. This includes an honest assessment of what was in your control and the part you played in the transgression. It’s important to accept an appropriate amount of responsibility. We may be inclined to blame ourselves entirely for something when the responsibility was shared or avoid accountability when we were in the wrong. Both of these extremes will impede our ability to sincerely forgive ourselves and move forward. This stage also includes accepting your value, your inherent worthiness of self-love and self-respect, and making the decision to forgive yourself.
  2. Remorse. Though undesirable, feeling some amount of guilt is actually a very important part of self-forgiveness. This doesn’t mean that you need to beat yourself up of course. Treating yourself harshly can be counterproductive, but truly empathizing with the person you have hurt (even when that person is yourself) and expressing those feelings can help you move toward healing and forgiveness.
  3. Restoration. This is an action-oriented step in which you seek to make amends and repair any damage you might have caused. Restoration also includes identifying the behavioral patterns that led to the transgression so that you can understand where the harmful behavior came from and take measures to prevent it from happening again.
  4. Renewal. This is the stage of personal growth from which you emerge with self-acceptance, self-compassion, and a greater understanding of yourself and your personal values. Renewal includes rewriting your story, synthesizing a new perspective of the world and the self that considers the reality of your past actions without using them to define yourself. 

In Sum

Self-forgiveness is a skill that, when practiced, allows you to start the next chapter of your story, to let go of the debilitating narrative that says, “I am terrible and unworthy of love and acceptance” and replace it with “I am a fallible and precious human who learned an important lesson which has helped me to become more than I once was.” Each step in this process – taking responsibility, allowing yourself to feel remorse, taking action to repair the damage done, and renewing your values and identity – can all be challenging for their own reasons and may be difficult in different contexts. However, self-forgiveness is a skill that can be learned and, like any other skill, requires practice and intention. As you move through your self-forgiveness journey, here are some affirmations to help you along the way.

References

  • Bauer, L., Duffy, J., Fountain, E., Halling, S., Holzer, M., Jones, E., Leifer, M., & Rowe, J. O. (1992). Exploring Self-Forgiveness. Journal of Religion and Health, 31(2), 149–160.
  • Enright, R. D. (1996). Counseling within the forgiveness triad: On forgiving, receiving forgiveness, and self‐forgiveness. Counseling and values, 40(2), 107-126.
  • Jacinto, G. A., & Edwards, B. L. (2011). Therapeutic stages of forgiveness and self-forgiveness. Journal of Human Behavior in the Social Environment, 21(4), 423–437.
  • Vitz, P. C., & Meade, J. M. (2011). Self-forgiveness in Psychology and Psychotherapy: A Critique. Journal of Religion and Health, 50(2), 248–263.
  • Webb, J. R., Bumgarner, D. J., Conway-Williams, E., Dangel, T., & Hall, B. B. (2017). A consensus definition of self-forgiveness: Implications for assessment and treatment. Spirituality in Clinical Practice, 4(3), 216–227. 
<<Previous
    Picture
    Tame Your Imposter Syndrome
    Strategies to Tame Stress
    Are You Chronically Late?
    Develop a Growth Mindset
    Stress, Pressure, and Burnout

    Author

    Pamela (Pami) Parker currently serves as a holistic practitioner, coach and teacher. Her intention is to be a compassionate guide to those who choose to experience a healthier, happier and more peaceful way of life.

    Categories

    All
    Confidence
    Emotional Insights
    Emotional Well Being
    Goals & Dreams
    Happy Relationships
    Kindness
    Life Skills
    Meaning In Life
    Motivation
    Optimism & Positivity
    Physical Health
    Prosocial Skills
    Resilience
    Self Improvement
    Self Reflection
    Stress Relief

Company Details
The Self-Care Cafe is a member of The Conscious Center
​Dutch Chamber of Commerce (KvK) Registration #64532593

Taxation (VAT) Number: NL670496157B01
Privacy Policy
  • Home
    • Introducing Pami
    • Schedule an Appointment
    • Contact Us
    • Location
    • Privacy Policy
  • Self-Care Wisdom
  • Life Coach Services
    • Life Navigation Coach
    • Integrative Life Coach
    • Spiritual Journey Coach
  • Hypnosis Services
    • What is Hypnosis?
    • Why Hypnosis?
    • Hypnosis Therapy Applications
    • Healing Benefits of Hypnosis
    • Hypnosis Session Package
    • Hypnosis Session Location
    • Schedule an Session
    • About Your Hypnotist
  • CafĂ© Shop