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After I Started Doing Morning Exercise, Life Is Getting Better…

After I Started Doing Morning Exercise, Life Is Getting Better…

I’m not a morning person. I’m lazy, love to sleep and enjoy a lie in.

As a child, I had a Snoopy poster in my room that said, “I think I’m allergic to Morning.” I lived by this truth for far too many years, holding onto the belief as if it were a concrete part of my personality—a trait that couldn’t be changed even if I wanted to, and for years I never wanted to.

For a long time, I tried to create the habit of exercise, but sadly I wasn’t very successful at that. I enjoyed sports, but I was never consistent, doing lots of exercise one week only to leave it behind the minute a sneeze encouraged me to take to my bed. Evening exercise was always a challenge. Each evening there were too many temptations, too many reasons to skip the gym or the exercise class to go home and watch a movie. I was an expert at thinking of good reasons to not work out.

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One day I realized how much of my life I was wasting lounging around in bed. An extra hour in bed each day meant that I was sleeping for 15 extra days a year. I decided to take action. I decided I wanted to live longer each year and getting up early would be the perfect way to include more exercise in my life.

These are the benefits of morning exercise that I have experienced, and hopefully you will too.

1. My stress levels are lower.

With regular exercise most people experience a reduction in stress. They are better able to handle the typical stresses of the day. Working out first thing in the morning ensures that the day will be easier to manage. Less stress means more control and typically a better day all round.

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2. I have more energy.

By exercising in the morning you will find that your energy levels much higher throughout the day. It is very difficult to motivate yourself to exercise in the evening, especially if you have had a busy, stressful day at work. Your instinct will be to collapse on the sofa. And sadly that horizontal position is usually accompanied by food or drink that isn’t ideal for your health. By working out in the morning, you will have more energy throughout the day and you won’t be as affected by stressful events in your working day.

3. I’m getting better sleep.

When you rise early to exercise you will find yourself going to bed earlier, but the great part about that is that you will go to sleep more easily than before. A more restful sleep will contribute to your energy levels and enhanced well-being all round. Everything is looking rosy!

4. I feel more in control.

Another thing you may notice is an increased feeling of being in control. You wake up early, you have time to get ready without the anxiety and the pressure of running to make your bus or train or worrying about the traffic. When you have time in the morning, you will be more organized and able to think about what is coming your way.

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5. I am more productive.

Your productivity will increase as you arrive to work energized, focused and more organized than before. Exercise is one of the biggest contributors to effective personal productivity. You will be able to think more clearly, and you will suffer from less stress and anxiety.

6. My creativity has increased.

An added bonus of reduced stress, increased energy and focus is creativity. Many report increased creativity when they are more relaxed and in control. A clear mind has space for more creative thinking.

7. I have better relationships.

Exercise puts us in a better mood; the increase in happy hormones in the brain improves your mood and well being. If you are happier, you will tend to be a nicer person and as a result relationships will hopefully change for the better.

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8. I feel healthy.

With all of these bonuses from morning exercise, as you can imagine your health and heart will benefit. Anything that reduces stress will have a substantial influence on your psychical health as well as your mental health.

9. I feel empowered.

If you manage to get up early every day for the next 6 weeks to exercise, you will show yourself that anything is possible. You will know that changing your life is within your control. It’s up to you and you will have proven that you can do it.

Give it a go, get up early in the morning to exercise and believe me: before long, you will feel invincible.

Featured photo credit: A brand new day by Thomas Hawk via flickr.com

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Science Says Screaming Is Good For You

Science Says Screaming Is Good For You

There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

“For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

Primal Therapy

Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.

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How it Started

“During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

“I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

Delving deeper

Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

Some Methods To Practice Screaming

If you want to try it out for yourself, keep reading!

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  • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
  • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
  • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
  • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

Scream Sing

Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.

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  • Step 1 — Bear down and make a grunting sound.
  • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
  • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
  • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
  • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
  • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
  • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

Scream into a pillow

Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.

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Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

Featured photo credit: Sharon Mollerus via flickr.com

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