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Stress Doesn’t Only Affect Our Mood, It Changes Our Brains

Stress Doesn’t Only Affect Our Mood, It Changes Our Brains

Stress is problematic for many reasons. It not only is a highly unpleasant feeling, it has innumerable side effects on the mind and body. We all need to learn how to tackle stress, in order to keep our bodies functioning in good health and continue to head toward a healthy future.

Stress Can Restructure Your Brain

Stress isn’t always negative. It can be helpful when you need it, say when you are competing in a sports event or need to perform on stage. It can provide you with a burst of energy that is required in certain areas. However the negative effects of stress, over time, can begin to restructure your brain.
When stress affects your brain, the HPA (hypothalamus-pituitary-adrenal) axis is activated.

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The hypothalamus is a central part of the brain, and it releases a compound which travels to the pituitary gland. This then releases the hormone ACTH (adrenocorticotrophic) which is then released into the blood stream. In turn this releases the stress hormone Cortisol. When the released Cortisol occurs it sets the body in a state of anticipation, ready for action. When the body is dealing with the release of Cortisol long term, however, it has a negative effect on the brain. The brain doesn’t cope well with the long term association of adrenaline, so it begins to have negative effects on the body.

Cortisol is responsible for the availability to our energy supply (carbs, fats and most importantly – sugars) as these energies are needed when responding to stressful situations. However after a prolonged state of stress occurs, muscle starts to break down and we are dealing with a decreased response and we begin to see a decline int he immune system. There are also a whole set of negative effects within the brain.

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Stress Can Make Your Brain Smaller

Continuous stress and rising Cortisol levels means that brain signals associated with learning, memory and controlling stress being to decline. This same area of the brain that control these attributes (the Hippocampus) also begins to restrict activity of the HPA  axis and when this deteriorates or becomes weak, we are less able to control our stress levels.

Cortisol also makes your brain smaller! Syanptic connections disappear when there is too much Cortisol and the front part of the brain that determines judgement, social behavior, and decision making, also shrinks. Depression is a risk when this happens, because less brain cells are being developed, and we are stuck in a negative cycle within the brain.

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Relieving Stress: Exercise and Meditation Can Reverse the Above Mentioned Effects

It’s not all bad news! The most powerful stress busters and ways to relieve feelings of tension and stress are exercise and meditation. Mindfulness meditation is extremely helpful. This is when we mindfully stay in the present moment and are aware of our present surroundings. We might name things that in front of us, or use our senses to feel what is happening in the moment. This keeps our brains from focusing too much on the past or the future. In other words, on things that have already happened (and can’t be changed) or things that are yet to happen (so don’t need worrying about yet.)

When you exercise and meditate, you actually reverse the above mentioned effects. Your brain will actually grow in size as your stress levels decrease. So when you are feeling like you aren’t in control of your stress, go for a run, and follow it with some meditation. Prevention is key. Bring those stress levels down as it is the kindest thing you can do for your body and your mind.

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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