Archive for: Something to Ponder

Just like any type of skill, people vary in their level of expertise in creativity, however, regardless of how well you think you are, creativity is a great source for practicing mindfulness. Well first, what is creativity? Creativity can come in various forms from working on a garden, to painting, to even planning a party for a friend. Creativity is just using your imagination and engaging your time, effort, and feelings into a goal. Findings suggest having these creative goals can increase one’s happiness, optimism, and excitement. With this being said, finding what allows you to be creative can serve as a great tool to release any negative thoughts and feelings onto a canvas, paper, or whatever outlet of creativity you decide to indulge in.  One of the main reasons why we find ourselves relieving our stress, anxieties, anger, and other negative emotions through creative goals is the ability for creativity to engage one into a “flow.” This flow is what can create a euphoric feeling that allows us to stay focused, engaged, mindful, present, and when it is all done, accomplished. Because of this, it is important to find your creative goal that you will be able to be excited about and enjoy doing. It is also important to note to not get frustrated at first. Creativity is a skill that needs to be developed, so by continuing to use your imagination and engage your senses into what you decide your creative goal is, you are already getting better! Try drawing, painting, dancing, or even going outside and cloud watching to start on your creative goal, and become more creatively mindful!

With platforms like Netflix and Hulu, it can be difficult to refrain from sitting on the couch, putting on our favorite show, and watching it for a while as a form of relaxation. Research, however, shows that binge watching as a form of relaxation and a break from our busy lives, may not be the best option. Binge-watching has even been linked to sleep problems, social deterioration, and sedentary behaviors due to being isolated and gaining stimuli straight from the comfort of your own couch. Now, I am not saying that occasional watching is bad, however, instead of using precious free-time to watch a series or surf the wonders of Netflix, it may be more beneficial to find a hobby that you find interesting and exciting! Diverting attention to something that you want to get better at or experience more in the form of a hobby has been linked to increases in general mood, increases in interest, increases in problem solving and other cognitive functions, as well as decreases in stress. In other words, hobbies promote happiness and a general sense of well-being! Hobbies also give you a chance to connect with others that have similar interests. It gives the opportunity to work on something with a group or talk about it in a way that is both social and exciting for all. Because all of us are unique and have various curiosities and ways of enjoying ourselves, hobbies can widely range from crafting to skiing to even juggling! It is important to find something that truly excites you so that you can invest your time into something that you will want to. So, write a list of some things you would be interested in and dive in to experience the happiness that surrounds hobbies!

Some stress can be good! That is something we don’t often hear, however, it is true. The trick is to find your stress’s sweet spot that allows you to function optimally and efficiently, without letting it get too out of control to a point where too much energy is spent worrying and feeling anxious. On one end of the spectrum, extremely low levels of stress can cause insufficient amounts of daily arousal to give you the necessary oomph to work efficiently. It may make you feel bored or lazy, and can even lead to some incidences of depression. At this end of the spectrum, too low levels of stress can decrease attention and interest which can be dangerous as we take on our busy and action-ready lives. If this is the case, it may be beneficial to take on some more responsibilities, projects, hobbies, or skills to build up the necessary stress required for you to feel productive.

On the other end of the spectrum, however, where extremely high levels of stress are present, too high of stress hormone levels can cause cognitive issues such as memory complications, altered concentration and constant worrying, emotional issues such as irritability, moodiness and loneliness, and can even cause physical complications as well such as headaches, digestive problems and heart diseases. At this end of the spectrum, too high of stress can create a lot more havoc in our already busy lives than we need! If this is the case, it is important to get a healthy nights rest, find time to do something you enjoy, talk with friends and family about what is causing you worry and anxiety, and to practice engaging your mind on the things you can control instead of all the things we wish we could.

Back to the main idea: some stress can be good! Research conducted at UC Berkeley shows that with just the right amount of healthy stress in our lives, this can give us the ability to work efficiently and optimally without being too worried and anxious. They found that with this healthy middle ground, cognitive functions such as attention and memory can increase, allowing us to perform the best. With this being said, this middle ground is different for everyone, and it is important to recognize your emotions and feelings when trying to figure out your stress’s sweet spot!

Do you struggle with sleep issues? If so, you’re not alone. 30% to 40% of U.S. adults suffer with insomnia symptoms at some point during the year. There are many behavioral practices that can help get you back on track, and one of our favorites is a very simple trick: stepping out into the sun first thing in the morning. Being in natural light helps our bodies produce serotonin, which is the precursor to melatonin, the hormone which helps regulate our sleep and wake cycles. Thus, getting some sunlight first thing helps our bodies get the raw materials that will help us produce melatonin as the day winds down. Nathaniel Watson, MD, a sleep specialist and professor of neurology at the University of Washington School of Medicine, says sunlight is the single most important element for setting our circadian rhythm, and morning light is key. And best of all, it’s easy! Just 15 minutes of morning sunlight exposure will do the trick, but any is better than none. So, go on a morning walk, eat your breakfast outside, or read a chapter of your book in your lawn chair–whatever works best for you!

When it comes to our change and growth, we cannot underestimate the power of consistency. It is better to do less if it means we can do it more often. For example, if you are starting out at the gym, perhaps it is better to leave the gym after twenty minutes rather than push yourself to do a whole hour. This way you will recover faster and be able to go back in a couple days. Also, if you push yourself to do something for too long, you may get burnt out or dread picking it up again. When we are trying to make change, we often get a lot of energy at the front-end and try to jump in too fully. But when it comes to success, nothing can replace that slow but consistent energy that doesn’t overcommit and allows you to accomplish small goals. So, if you are trying to pick up the guitar, instead of blocking out four hours on Sunday, try to dedicate 20 minutes three evenings a week. Overtime, you can increase your commitments, but always keep in mind that the more consistent you are, the more likely you are to actually incorporate a new habit and have it improve your life.

According to the New York Post, only 8% of Americans keep their New Year’s resolutions. Many times, people set unreasonable expectations for themselves. Of course, we would all like to exercise more, eat better, and become “healthier.” However, that wording does not create a realistic, achievable goal. That’s when SMART goals come in. 

SMART goals, according to the University of California, describe goals that are Specific, Measurable, Achievable, Relevant, and Time-Bound.

• Specific: “What will be accomplished? What actions will you take?”
• Measurable: “What data will measure the goal? How much? How well?”
• Achievable: “Is the goal doable? Do you have the necessary skills and resources?”
• Relevant: “How does the goal align with broader goals? Why is the result important?”
• Time-Bound: “What is the time frame for accomplishing the goal?”

The questions above guide you to ensure your goal meets the criteria. Once you write this goal (It might take a few sentences!), you should have a well-thought-out resolution. You can use SMART goals for anything, but resolutions greatly attest to their usefulness!

And, of course, give yourself the grace to make mistakes. Most people won’t stick to a new diet or routine perfectly. Let yourself mess up, then correct it. You’ve got this!

Why do holidays exist? To give thanks to those around you! To give perspective to your life! It’s easy to focus on the negatives in life. However, when you step back and focus on those who love you, you’ll be able to appreciate what you have.

According to youth.gov, unhealthy relationships are characterized by disrespect, dishonesty, control, hostility/violence, and dependence. Conversely, healthy relationships are characterized by respect, trust, freedom, kindness, and understanding. These characteristics don’t exclusively apply to romantic relationships; they can pertain to platonic ones too. 

Relationships can start healthy and later become unhealthy. Many maintain unhealthy relationships because they avoid change, love the other person, or think it’s better for the other person. Recognizing the signs of an unhealthy relationship is challenging, especially if you love the other person. If you are questioning whether a relationship is healthy or not, go through the list of characteristics (from youth.gov, Very Well Mind, or Psychology Today). Some people like a quiz (with physical results) rather than just a list to go over yourself. So, here is a romantic relationship health rest from Mind Diagnostics: https://www.mind-diagnostics.org/relationship-health-test. 

So, what should you do if you recognize a relationship as unhealthy? 

1. Don’t ignore the problems: Remember, ignoring them will not resolve them. Sometimes having a physical list helps. Write down the issues and signs of unhealthy relationships that apply in the situation. Use that list to analyze the situation. Also, getting an outside perspective and/or explaining the situation to someone who isn’t connected can help you recognize the severity.
2. Is the relationship fixable or worth fixing?: To repair the relationship, both parties must be aware of the problems and willing to work to improve them. If one (or both) of you are willing to put in the effort, the relationship will succeed. You have to care enough about the relationship to put in the effort. 
3. Discuss your boundaries with the other person: If you want to fix the relationship, especially in less severe situations, coming to the other person could help. Each relationship is different and requires different efforts. Sometimes, some much-needed communication can help people better understand each other and the necessary boundaries to maintain the relationship. 
4. Get professional help: If you can’t go to the other person, seek help. Depending on the situation, there are various resources. Couples therapy can help couples repair their relationship with a professional. Individual therapy for both parties can also help. The National Domestic Violence Hotline is always available for cases involving violence: 800-799-7233.

“Be yourself; everyone else is already taken.” – Oscar Wilde

I admit this saying is a bit cheesy, but it’s true! A study in 2014 conducted by Guler Boyraz et al. at Louisiana Tech University found that “those who showed greater authenticity at the first time point were more satisfied with life and less distressed at the second time point; but distress and satisfaction at the first time point did not predict authenticity at the second time point” (Joseph, 2017). Therefore, happiness results from authenticity. 

Many people will emulate those around them (especially those they admire) for many reasons: they don’t trust their judgment/thoughts, want to fit in, or want to impress other people. Imitation is normal human behavior, but if it’s overdone, it can have dire consequences. 

But how can you “be yourself?” That seems like a very abstract concept. Some people like a more concrete approach. Below is a list of steps provided by Psychology Today to help people be themselves: 

1. Accept yourself.
2. Identify negative self-talk.
3. Celebrate your strengths.
4. Express yourself.
5. Show your vulnerability.

You can look at the websites linked to see a further breakdown of each step!