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Published on February 5, 2019

How to Overcome Your Resistance to Change to Live a Better Life

How to Overcome Your Resistance to Change to Live a Better Life

As you navigate the journey to change your life, you have probably noticed things are not always easy. It can feel as though you are fighting yourself every step along the way. This can cause your transformation to feel draining and impossible to accomplish.

If you have felt this way and you are ready to change your life for the better, you are going to need to overcome your resistance to change.

Why Do People Resist Change?

Most people want to change their life, but are discouraged by the fears and self-doubt their false beliefs create. Even though you understand the benefits of changing your life, there is still the small fact that you are trying something new.

The toughest part about “new” experiences are the uncertainty surrounding your results. New experiences can transform your life in the most astounding of ways. However, there is also the possibility your new experiences can cause the quality of your life to drastically deteriorate.

As a result, your mind is left with a difficult decision. It can encourage your transformation and accept the fact that things may not go as planned. Or your mind can obstruct your effort to change your life and do everything in its power to maintain status quo.

If you have experienced resistance when attempting to change your life, you already know your mind prefers status quo over change. In your mind’s defense, it just wants to make sure you are safe. That is your minds number one objective every single day.

Your mind does not believe your goals are worth the possibility of you suffering a severe injury. Even if your current habits may be destructive, your mind considers those “safe” risks. They are deemed “safe” because you are still alive.

This helps explain why many people struggle with eating healthy. They understand the risks of unhealthy eating, but they are facing so much resistance every time they try to change their diet. For many, they do not successfully change their diet until they have a heart attack or diagnosed with cancer.

You can probably guess why. It is because their mind truly understands that continuing with the “same ole” is actually a life-threatening choice.

The Benefits of Changing Your Life

To help lower your mind’s initial resistance to change, you are going to need to do a little homework. A good place to start is by outlining the benefits of changing your life. If you are attempting to find a new job, list the benefits of your new job.

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Make sure you go deeper than, “to make more money”. Why do you want to make more money? Is it because you want to provide for your family? Maybe you want to purchase your first home or pay off your debt?

If you want to provide for your family, list the reason this goal is so important to you. Explore what would happen if you were unable to provide for your family and why you cannot allow that to happen.

If you want to pay off your debt, outline the stress and anxiety you feel because of your debt. Then research some of the side-effects of stress and the benefits of managing your stress levels.[1]

You want to make it as real as you can for your mind because you want your mind to see the benefit of change and the danger of inaction.

This article will help you understand more about the importance of change:

How to Start Over and Reboot Your Life When It Seems Too Late

How to Overcome Your Resistance to Change

1. Adopt a Growth Mindset

Another reason you may find yourself resisting change is because you do not believe you will get the desired result. You may have noticed, there are plenty of people who no longer believe they change their life for the better.

They dread every Monday they have to go to work, and pray that every tomorrow is Saturday. They feel powerless to change their life and believe things will always be the way they are.

If you want to overcome your resistance to change, you must believe change is possible. No one like wasting their time and your mind is no different. If it believes you are not going to succeed, it is going to try to stop you before you start.

One of the best ways to overcome this issue is to adopt a growth mindset. A growth mindset is the belief that you can learn and develop the skills necessary to better your life.[2]

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By empowering yourself with a growth mindset, you will no-longer be restrained by your self-doubt and fear of failure. Your fears and self-doubt cause you to procrastinate on changing your life. Think about it, who wants to waste their time doing something they know is going to fail?

2. Understand That Failure Is Not Guaranteed

The mindset hack is to help your mind understand that failure is not guaranteed. One of the best ways to accomplish this is to expose your mind to new possibilities. You do this by reading, listening, and watching people in similar situations talk about their journey to success.

As you listen to people talk about their successes and their failures, you start to realize two things:

First, the path to success is not as straight as people would have you think. You live in a social media world where everyone is sharing only the best parts of their life. People rarely share the difficulties, which can create a false feeling of failure because your life is not as perfect as theirs. The truth is their life is not perfect either. They are simply not sharing their struggles.

The second thing you will realize is failure is a part of success. Think of success and failure as two-halves of the same coin. You will be hard-pressed to find someone who has experienced success without experiencing opposition.

The key take-away from these two realizations is the fact what we call “failure”, the successful speak of as their “moment of clarity”. If you want to overcome your resistance to change, you must see failure the same way. Failure is not something to avoid, nor is it always a sign that something is impossible. Failure is simply an opportunity for improvement.

3. Build Your Confidence in Yourself

We already touched on the uncertainty surrounding changing your life for the better. Now, you are going to discover the antidote to any apprehension surrounding uncertainty. If you want ensure you are not paralyzed by uncertainty, you need to build certainty (simple, right?).

Your natural question is, “how do I build certainty”? The truth is when it comes to change you can never remove all uncertainty. However, you can remove most of it if you prepare ahead of time.

Consider if you are nervous about buying your first home, what can you do to ease the tension?

If your resistance is based on whether you can afford the mortgage, then sitting down and creating a budget is a great way to ease your concern.

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There could also be apprehension because you have never purchased a home before. If that is the case, you will benefit from researching the process to buy your first home. You could also be worried that you will end up paying too much for the home. In this situation, there are several resources you can utilize to pinpoint the value of almost any home in any neighborhood.

As you spend time planning and understanding the change you want to make in your life, you will slowly remove the uncertainty. As you discover more, you will be more confident in your ability to navigate the rough terrain of changing your life.

4. Keep a Success Journal

In addition to improving your perception of the process, you want to improve your perception of yourself.

In order to overcome your resistance to change, you are going to need to trust and believe in yourself.

When you face a new situation, you will wonder if you have what it takes to successfully change your life. To quickly overcome this obstacle and maintain a positive perception of yourself, you need to keep a success journal.

In your success journal, write down all, and I do mean all of your successes. Your successes do not need to be about any particular aspect of your life. You are simply going to fill the pages with all of your triumphs.

Your successes could be you applying for your first job, asking that special someone out on a date, or setting up a retirement account. You will notice each of these successes are focused on you taking action. You can write down your successful outcomes as well, but I have found focusing on what you can control is more important.

For example, if you focused on attaining the job, you were allowing the decision of another person to play a role in your perception of yourself.

There will be times that you apply for a job that was already assigned to someone. The company simply posted the position because they are required to do so by law. It had little to do with you being qualified or not, they just already had their person.

The same holds true for asking that special someone on a date. Who cares if they said yes or no? You should be proud of yourself for simply asking. Asking someone on a date is what you can control, and if you keep asking the people you like, you will get a yes.

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Now there is a place for you to share the encouragement of others in your success journal as well. If you help someone and they show their appreciation with a kind note or a few words of encouragement, write them in your journal.

Then as you find yourself doubting your ability to successfully change your life, read a few pages out of journal. You will quickly regain the proper perspective and realize you have what it takes to achieve your goals.

5. Appeal to Your Emotional Side

According to the book Dual-Process Theories in Social Psychology, while the left side of your brain appreciates facts and figures, your right side will appreciate vivid imagery in the form of metaphors and personal stories.

Your success journal is a plea to the right side of your brain. By allowing yourself to relive your stories of success, you are empowering your mind to visualize your life post-transformation.

Your mind naturally looks for the negative result because it is focused on keeping you alive. This causes your mind to be on the lookout for danger. That is why your local news will start with twenty minutes of their most dangerous stories. It is hard for your mind to allow you to turn the channel as you begin to worry about your safety.

To help shift your focus, it will be beneficial for you to include things you are grateful for you in your success journal.

A good rule of thumb is to write one thing you are grateful for, each time you find yourself reflecting on something you do not like. By being intentional with your actions, you can train your mind to look for the good.

Read and write in your success journal on a daily basis and you will quickly realize you have already accomplished so much in your life.

Final Thoughts

Overcoming your resistance to change starts in the mind. If you want to change your life for the better, you must believe it is possible and in your best interest to do so. Otherwise, you will find yourself giving into your resistant mind’s call to maintain status quo.

More Resources About Making Changes

Featured photo credit: Ani Kolleshi via unsplash.com

Reference

More by this author

Undre Griggs

Coaching To Help Professionals And Organizations Change Their Beliefs So They Can Get Results.

How to Make a Career Change at 40 and Stop Feeling Stagnant at Work How to Overcome Your Resistance to Change to Live a Better Life How to Conquer Your Fear of Change and Transform Your Life Why You Think You’re Not Good Enough and How To Believe in Yourself How Guided Meditation for Sleep Improves Your Mindset While Awake

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Last Updated on February 21, 2019

Top 9 Foods for Incredible Brian Health And Brain Power

Top 9 Foods for Incredible Brian Health And Brain Power

Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

1. Salmon

Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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2. Blueberries

Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

3. Turmeric

Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

Curcumin has also been shown to:

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  • Increase blood flow to the brain.[6]
  • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
  • Increase DHA availability and synthesis in the brain.[8]
  • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

4. Coffee

Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

Coffee can also:

  • Improve alertness and concentration.[10]
  • Help with neurodegenerative disorders like Parkinson’s disease.[11]
  • Reduce your risk of depression.[12]
  • Improve your memory.
  • Provide short-term boost in athletic performance.[13]

5. Broccoli

What was your least favorite food as a kid growing up?

Most likely, broccoli was your answer.

Broccoli may not have been your top choice, but it might be the top choice for your brain.

Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

6. Bone broth

Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

Look for high quality, organic bone broth for the best results.

7. Walnuts

Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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8. Eggs

For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

9. Dark chocolate

You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

Conclusion

Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

More Resources About Boosting Brain Power

Featured photo credit: Unsplash via unsplash.com

Reference

[1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
[2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
[3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
[4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
[5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
[6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
[7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
[8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
[9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
[10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
[11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
[12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
[13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
[14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
[15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
[16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
[17] Health Magazine: Chocolate can do good things for your heart, skin and brain
[18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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