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How to Create a Positive Mindset each day

How to Create a Positive Mindset each day

It is safe to say that most health and wellness enthusiasts have heard the phrase “you are what you think.” It is one thing to know this phrase but it is another to put it into action. How exactly do we create a positive mindset so we can live more positive lives? This is what I asked myself a few years ago after reading “You can Heal your Life” by Louise Hay. I did my research, and trialed many different things ranging from praying with mandala beads to long distance energy healing. I found that these daily techniques are not only really simple but are truly the most powerful when it comes to creating a positive mindset each day.

1.Create a morning routine that you adore

My thoughts in the morning used to be something along the lines of “oh shit I have work today”. My thoughts in the morning really set the premise for how the rest of my day would go, so I really wanted to find a way to cultivate a more positive mindset upon rising. Since I have created a morning routine consisting of a delicious super food smoothie, a calming herbal tea, meditation, getting outdoors and stretching, I actually look forward to getting out of bed each day. Now when I wake up I have a little smile on my face and I think to myself “I can’t wait to have me time”. This doesn’t mean that I bounce out of bed each morning with singing birds flying around me, but it does mean that I am starting my day on the right (more positive) foot.

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2.Have positive reminders throughout the day

Is it important to immerse yourself in positivity, in order to have a naturally occurring positive mindset. I have changed my morning alarm on my phone to say “I love you” so I can see something positive as soon as I wake up. I have used a mirror pen to write positive quotes on all of my mirrors and I have positive reminders pop up in my phone throughout the day. Using this little technique of setting reminders helps me stay positive when natural, daily stress occurs.

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3.Work through the negative

It’s no use to simply push your negative feelings aside and replace then with positive ones. The negative feelings or thoughts will only return. The only way to really deal with negativity is to work through it. I love to write in my journal, call a friend, see a therapist, meditate or a write a forgiveness letter in order to make peace with the negative so I can allow the positive into my life.

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4.Practice self-care

Finally, the only way to achieve a positive mindset is to be the best version of yourself. This way you have the strength to work through stress and negativity as well as have the best mindset to let positivity into yourself life. Everyone can reduce stress by taking long hot baths or showers (try adding some Epsom salts or essential oils for an added bonus), giving themselves a massage, lighting a candle and reading a book or even watching a favorite movie. Once you begin to practice self-care daily you will automatically feel more positive as you are relaxing more and knowing that you are taking good care of yourself.

So there are my four tips for creating a positive mindset each day. We would love to hear from you in the comments below on how you are going to implement these techniques into your own lives and if you have any other tips that help you create a positive mindset each day.

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Last Updated on September 10, 2018

Overcoming The Pain Of A Breakup: 3 Suggestions Based On Science

Overcoming The Pain Of A Breakup: 3 Suggestions Based On Science

We thought that the expression ‘broken heart’ was just a metaphor, but science is telling us that it is not: breakups and rejections do cause physical pain. When a group of psychologists asked research participants to look at images of their ex-partners who broke up with them, researchers found that the same brain areas that are activated by physical pain are also activated by looking at images of ex-partners. Looking at images of our ex is a painful experience, literally.[1].

Given that the effect of rejections and breakups is the same as the effect of physical pain, scientists have speculated on whether the practices that reduce physical pain could be used to reduce the emotional pain that follows from breakups and rejections. In a study on whether painkillers reduce the emotional pain caused by a breakup, researchers found that painkillers did help. Individuals who took painkillers were better able to deal with their breakup. Tamar Cohen wrote that “A simple dose of paracetamol could help ease the pain of a broken heart.”[2]

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Just like painkillers can be used to ease the pain of a broken heart, other practices that ease physical pain can also be used to ease the pain of rejections and breakups. Three of these scientifically validated practices are presented in this article.

Looking at images of loved ones

While images of ex-partners stimulate the pain neuro-circuitry in our brain, images of loved ones activate a different circuitry. Looking at images of people who care about us increases the release of oxytocin in our body. Oxytocin, or the “cuddle hormone,” is the hormone that our body relies on to induce in us a soothing feeling of tranquility, even when we are under high stress and pain.

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In fact, oxytocin was found to have a crucial role as a mother is giving birth to her baby. Despite the extreme pain that a mother has to endure during delivery, the high level of oxytocin secreted by her body transforms pain into pleasure. Mariem Melainine notes that, “Oxytocin levels are usually at their peak during delivery, which promotes a sense of euphoria in the mother and helps her develop a stronger bond with her baby.”[3]

Whenever you feel tempted to look at images of your ex-partner, log into your Facebook page and start browsing images of your loved ones. As Eva Ritvo, M.D. notes, “Facebook fools our brain into believing that loved ones surround us, which historically was essential to our survival. The human brain, because it evolved thousands of years before photography, fails on many levels to recognize the difference between pictures and people”[4]

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Exercise

Endorphins are neurotransmitters that reduce our perception of pain. When our body is high on endorphins, painful sensations are kept outside of conscious awareness. It was found that exercise causes endorphins to be secreted in the brain and as a result produce a feeling of power, as psychologist Alex Korb noted in his book: “Exercise causes your brain to release endorphins, neurotransmitters that act on your neurons like opiates (such as morphine or Vicodin) by sending a neural signal to reduce pain and provide anxiety relief.”[5] By inhibiting pain from being transmitted to our brain, exercise acts as a powerful antidote to the pain caused by rejections and breakups.

Meditation

Jon Kabat Zinn, a doctor who pioneered the use of mindfulness meditation therapy for patients with chronic pain, has argued that it is not pain itself that is harmful to our mental health, rather, it is the way we react to pain. When we react to pain with irritation, frustration, and self-pity, more pain is generated, and we enter a never ending spiral of painful thoughts and sensations.

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In order to disrupt the domino effect caused by reacting to pain with pain, Kabat Zinn and other proponents of mindfulness meditation therapy have suggested reacting to pain through nonjudgmental contemplation and acceptance. By practicing meditation on a daily basis and getting used to the habit of paying attention to the sensations generated by our body (including the painful ones and by observing these sensations nonjudgmentally and with compassion) our brain develops the habit of reacting to pain with grace and patience.

When you find yourself thinking about a recent breakup or a recent rejection, close your eyes and pay attention to the sensations produced by your body. Take deep breaths and as you are feeling the sensations produced by your body, distance yourself from them, and observe them without judgment and with compassion. If your brain starts wandering and gets distracted, gently bring back your compassionate nonjudgmental attention to your body. Try to do this exercise for one minute and gradually increase its duration.

With consistent practice, nonjudgmental acceptance will become our default reaction to breakups, rejections, and other disappointments that we experience in life. Every rejection and every breakup teaches us great lessons about relationships and about ourselves.

Featured photo credit: condesign via pixabay.com

Reference

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