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Writing Down Your Secrets Can Make You Mentally Healthier, Study Finds

Writing Down Your Secrets Can Make You Mentally Healthier, Study Finds

You’ll be surprised at what a simple pen and paper can do for your emotional well-being. We’ve probably done one or two things during our lifetime we’re so ashamed of that we choose to shove it under the rug and totally omit it from our lives.

And if you’re thinking that those problems will stay under that rug without any consequences, think again, because surprisingly it could be doing some damage to your brain. Expressive writing could be one of the simple solutions on how to improve mental health.

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Keeping Secrets Damages Your Brain

According to a neurosurgeon and chief executive of PINGMD, your prefrontal cortex is the one that’s in charge of decision making, complex thoughts, and deception. When you keep a secret, you’ll be imagining a bunch of possible bad outcomes, that’s because your brain’s orbital prefrontal cortex is telling you how bad keeping a secret can be. It results in you being edgy most of the time and in some serious cases, paranoia sets in.

When paranoia sets in, cortisol, which is a stress hormone spikes up and there are many things that cortisol can do to your body and your brain. It can impact your memory, metabolism, blood pressure and even the part of the brain where responses and attention are controlled.

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Expressive Writing Can Save Your Brain

The reason why we become anxious when secrets are kept in our brain is because we are thinking about them too quickly. Like a freight train moving at 200km/h, there are so many thoughts about the consequences in your head, you can’t keep up.

One of the ways is to slow down which will help you to ruminate less about the problem and consequences is to write these secrets down into words. By giving them concrete form, it helps us to categorise them in newer ways. By writing about a disturbing event, we tend to think about it better in a less threatening context.

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Although there is no concrete evidence to explain this unusual phenomenon that works for many, it is most probable that writing our secrets down can help us to understand the unknown because what we don’t know causes the greatest anxiety.

Be Your Own Researcher

How to improve mental health through expressive writing? You would have to take note that writing shouldn’t be out trying to explain what happened but more on how you felt about what happened. An expressive writing research was developed by Dr. James Pennebaker and so far, it has nothing but positive outcomes. Today, you will find out more on expressive writing by carrying out a simple exercise to help you understand your situation better. With this report, you will have to write for about 20 minutes each day for 4 days.

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The instructions to write this report are as such:

  1. Write twenty minutes a day for four consecutive days.
  2. Write the topic as your secret is and it should be extremely personal and important
  3. Don’t stop writing and don’t care about spelling, grammar or punctuation. Keep pen on paper!
  4. Write only for yourself and not for anyone else.
  5. Avoid writing anything that will push you over the edge. Once you encounter this, stop writing and take a breather before going at it again.
  6. You’re going to feel sad and down once you begin this exercise and that’s normal. Give it a few hours and the feeling will subside.

In this exercise, you’re encouraged to write down your deepest and most genuine feelings about what happened and it has to be emphasised that the writing form should only be for your eyes only. Be patient and compassionate with your yourself and if you are afraid about someone reading it, shred it right after writing it.

A few weeks later, you are encouraged to write about how you felt about the writing process and how it has helped to understand your situation better. We hope that this simple exercise can help you gain clarity and help you get back on the path on becoming a calmer and better person.

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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