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Live In A Pressure Cooker? Then Turn Down The Heat.

Live In A Pressure Cooker? Then Turn Down The Heat.
We all have our pressure moments but many people experience feelings of being under pressure every day. These people feel they live in a pressure cooker.
Take The Pressure Cooker Inventory and you’ll gain some perspective on why you always feel pressure.  Then read the recommendations on how to feel pressure-less.  Give yourself 1 (low) to 9 (high) points based on how you rate your position on the following items:
  • Frequently feel you are on alert
  • Feel you have to please others
  • Always feeling you have to produce results
  • Question your capabilities
  • Fear negative consequences if not successful
  • Feel others are counting on you; Worry about rejection from others
  • Competitive with others; Keep your feelings to yourself
  • Feel you can’t put down the load you are carrying

Scoring Parameters

80 -100—People in this range typically feel there is no relief from pressure, that they always “have to be on”, and can’t take a break. They feel burdened daily, and are always thinking about what they have to do the next day and yet are tired of “carrying the load.” They are concerned about their future at night and wake up, wondering if they will achieve their goals. Much of their working day is devoted to wondering if their boss and clients thinks well of them. They rarely feel they have job security.

Underlying these feelings are inherent pressure inducers that we all experience, but for those in this category, they are intensified because of their psychological make-up. These include their competitive nature –they always feel they have to be # 1 and “beat the other guy” or else be “weeded out” so their is always relentless pressure on them to perform better and better; their need to be accepted by others and fear of being rejected by others so they are always under the pressure of feeling they have to please others, and feeling responsible for others that often causes them to feel burdened..

Look at your responses for each item and reflect upon your reasons for your high rating.  You’ll get some revelations into how the aforementioned factors influence your feelings of pressure.

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40-70- –People in this range are like the above but to a lesser degree. They feel they always have something to do, they rarely take extended times to relax, worry about the future, and often feel they are behind the eight ball.

10-30: you feel in control of your life. They feel pressure in particular moments when they have to deliver the goods but do not experience daily burdensome feelings of pressure.

If you were to come to my office, I would give you five actions you can take to reduce the feelings of pressure you experience that you could do in just a few minutes. Here are a few of the things
I would prescribe to you:

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Focus on how good you are at something, not your ranking.  Competition is a natural pressure inducer because it encourages us to try to be better than others. The tradeoff is a constant feeling that “you have to be the best,” which can create unrealistic expectations and a sense that you don’t measure up. Focusing on your own excellence, rather than beating out the other person, puts you in control of your destiny. It promotes feelings of confidence, rather than pressure anxiety

Let your values and personal expectations guide you.  Literature, films and television shows are rich in story lines in which a characters feels enormous pressure to live up to the expectations of others and we relate to them because it’s such a common pressure.

Whether because of a fear of rejection or the need to be accepted, attempting to perform to meet the expectations of others helps to exacerbate pressure. It can force you to navigate a different course than you would otherwise.

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Staying true to your values and honoring the goals and expectations you set for yourself are more likely to reduce the feelings of pressure you experience and free yourself from feeling you always have to be pleasing others.

Focus on meaningful purpose, not incentives.  Those who pursue their passions, develop their interest and achieving a sense of purpose and meaning from their work are much more likely to experience positive emotions at work than those who focus on attaining incentives 
such as salaries bonuses and promotions. Paradoxically, those who focus excessively on attaining incentives or losing them are more likely to feel stress, anxiety, and fear— emotions that intensify feelings of pressure that, ironically, inhibit their capabilities to attain the very incentives they desire don’t, as well as greater productivity.

If you are starting out in the work world, follow your genuine interests— any pressure you experience will be buffered by the feelings of curiosity and fulfillment
that come from following your passions. If you’ve been in the work world for a while, try to rekindle your purpose.

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Appreciate what you “have,” not what you “have not.” Experiencing joy is a great minimizer of pressure. Appreciate the people, events, opportunities, and achievements that enrich your life, but which so many of us often take for granted. Focusing on what you
 don’t have will likely increase your feelings of pressure. To feel pressure-less, take a few minutes each day to appreciate what you have. You’ll actually be stimulating the reward center in your brain which creates pleasurable feelings so you’ll will feel calmer, happier, and more relaxed.

We all live in the Age of Pressure but you don’t have to let it cook you —you can depressurize!

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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