Habits
How to increase confidence, focus and creativity through visualization
Did you know that to gain full control of your life it’s essential to manage the way you think? Countless experiences in our lives let us believe that we are subject to destiny; that we have no control over our own lives. However, by harnessing the visualization potential of our mind we can reframe our minds and create a new source of mental energy towards wellbeing and success.
Visualization and Manifestation
Visualization is simply creating images in your mind of what you want in your life. Manifestation consists of attaching an emotion to your visual representations, projecting your desired future into the present state of your mind. Many of us are often stuck in negative, circular and repetitive thoughts and emotions. By mastering the mental practice of visualization, you can prepare your mind to attain your desired goals and ensure that your thoughts and actions are focused on the present and future objectives, regulating the undesirable effect of many past experiences, such as traumas, omissions and regrets.
How does this work? Your brain actually can’t tell the difference between a memory and a future vision. In fact, brain imaging shows that there is an overlap in brain activity between remembering past events and imagining or simulating future events. As a result, when you visualize what you want for the future, you actually lock in an image that you can use for inspiration until you’re able to make your vision a reality.
Visualization has long been used by successful people including elite athletes and successful entrepreneurs, because it boosts:
Confidence
When you visualize your future, it helps you feel empowered. This in turn enables you to relax and focus on what you need to do now to attain your goals. Instead of wasting your energy on bad memories or potential problems, you focus on the present moment, your sensations, experiences and thoughts.
Visualizing your future alters your mind for the better. For instance, in a study on job seekers, almost 70% of those who received visualization training in addition to traditional career counselling could find new jobs within 2 months, compared to only 21% of those who only received career counselling. By visualizing they already had the job, their confidence increased, improving their mental preparation for the interview.
Focus
With the constant busyness of everyday life, it’s easy to become distracted from our goals. By practicing visualization regularly, you keep your focus on your goals and you’re more likely to spot opportunities or gain insights as to what can help you to be more successful.
When New Year arrives, many of us have intentions to optimize our health, whether it be by losing weight, quitting smoking, etc. But come February, our good intentions have waned. By visualizing, you can focus on your intentions. Research has shown that participants who received an educational health message about eating more fruits along with visualization achieved a significantly better outcome than those who only received the educational health message.
Creativity
To unleash our creativity, our minds need something more than external distractions from daily work and chores. Just a few minutes of visualization can create in our mind the right framework to capture new ideas and for ideas and discoveries to pop up. This is the way we can activate our subconscious creativity.
Mindful framing
Once you find time and commit regularly to a visualization practice, incorporate into your daily routine. This is the key premise for any visualization practice. Mindful framing is a mindfulness practice that helps you design and adopt your ideal lifestyle. When practicing visualization through mindful framing, you learn and see with your mind’s eye five mental scenes. First you visualize your anxiety triggers, next you engage your five senses, connect with nature, regulate your emotions and finally invigorate your organism.
Any of these visual scenes or combination of them will help you frame your mind. Let’s say you want to prepare for an important meeting. First you want to make sure your mind is clear of anxious thoughts, next you want to ensure you are going to be fully present, with your senses: What do you feel? What do you hear? What do you see? And then learn how to send energy throughout your entire body and emotional state. When you visualize, you win!
The more details you can visualize, the more real it will appear. In turn, this will help your brain establish neural connections, increasing the so-called neuroplasticity. You will increase your motivation, helping you take the actions necessary to reach your goal.
Creating goal pictures
Another great way to visualize is to make a mental picture of yourself as if you have already reached your goal. For instance, if one of your goals is to buy your dream house, imagine your dream house, and see yourself inside your dream house. Think about it regularly, intensely.
Practicing affirmations
An affirmation is a statement of your ideal future that you repeat to yourself. For instance, let’s say, that your goal is to work more efficiently in less time, your affirmation could be this:
“I will increase my productivity getting my daily work done in 6 hours per day.”
By repeating this affirmation often during the day, it helps you stay focused on your goal and boosts your intentions. It also helps your subconscious brain do what it needs to do to make your goal materialize.
When practicing an affirmation, there are a few guidelines to follow. You want them to affirm the positive, keep your affirmations short, and not force yourself to believe your affirmation. Simply repeat it, regularly.
You can use visualization to reach the untapped potential of your mind and create your dream destiny. In as little as a few minutes per day, you can regain control of your life, forever.
Prioritize Mental Health to Boost Your Mood, Alleviate Financial Anxiety, and More
By Brad Krause
According to the World Health Organization (WHO), mental health concerns — such as depression and anxiety — can lead to premature death, with some people dying as much as two decades younger as a result. While the right combination of medication and psychotherapy can often help to treat or relieve symptoms of anxiety and depression, a good self-care routine can also contribute to better psychological health and well-being. Mindful Framing wants you to be happy and healthy, so read on for information that can help with these concerns.
Care for Your Wallet, Calm Your Mind
Finances are one of the biggest stressors we face as humans, especially during this time of pandemic-induced economic uncertainty, If you’re worried about money and losing quality sleep because of it, however, caring for your wallet and regaining some control over your finances could help to ease some of your anxiety and boost your psychological health and well-being. To get a handle on your financial anxieties, for instance, you could start contributing more money to your retirement account, building an emergency savings fund, or repaying your smaller, more attainable debts.
If you own your home, refinancing your mortgage could be another worthwhile option to consider when you’re stressing about finances. By refinancing, you’d use the equity in your home to free up some cash for other expenses, or you could lower the amount of your monthly mortgage.
Sleep Better, Live Happier
Quality sleep is crucial to our physical, mental, and emotional health — and Healthline explains that consistently poor sleeping habits can lead to obesity, impaired brain function, and an increased risk of heart disease, stroke, and type 2 diabetes. Additionally, sleep deprivation, depression, chronic stress, attention difficulties, and anxiety often go hand-in-hand.
If you’re suffering from insomnia, depression, anxiety, or another mental health concern, a good night’s sleep could help to alleviate these issues and boost your psychological well-being:
- Avoid drinking caffeinated beverages after 3 pm.
- Limit daytime naps to 30 minutes at most.
- Follow the same sleep schedule all week, even on weekends.
- Relax with a gentle yoga class, guided meditation, or deep breathing exercises before heading to bed.
Eat Nutritiously, Ease Depression
In addition to caring for your wallet and getting plenty of sleep each night, some foods have been shown to alleviate symptoms of depression — including carrots, bananas, beans, beets, and avocados. As such, incorporating these mood-boosting foods into your diet could help to improve your psychological, emotional, and physical health and well-being over time. Plus, many of these depression-fighting foods can be incorporated into smoothies, salads, sandwiches, veggie burgers, and other delicious, easy-to-prepare meals.
Diet relates to energy as well, and many people battling mental health concerns find themselves struggling with sluggishness. Thankfully, there are products that can help. If you’re having trouble with weight loss or with finding the motivation for working out, a metabolism boosting supplement might give you the spark you need to get the ball rolling.
Set Fitness Goals
Exercise can play a key role in managing mental health. As the Myeloma Crowd explains, working out can help your body produce feel-good chemistry that protects your mind and promotes healthy thought patterns. Just five minutes a day can be enough to put a little happier spring in your step, so don’t be afraid to start small.
It’s important to avoid setting yourself up for failure, so keep your goals achievable. Consider adding a tool to measure your progress, such as an Apple Watch Series 6. Having something that tracks your movement throughout the day and helps you plan workouts is a great way to feel encouraged and stay on track.
Stay Positive
While tech can add to your well-being, sometimes it can also detract. To boost mental health, it’s also important to step away from social media if you’re already feeling self-conscious, open up to your loved ones when you’re struggling with insecurities, and surround yourself with positive, health-conscious individuals who can help you to achieve your wellness goals. Surround yourself with positive vibes, and step away from negative ones.
The abovementioned self-care strategies can all help to boost your happiness and psychological well-being, but you shouldn’t be afraid to speak to a therapist if you think you could also benefit from counseling, medication, or a combination of the two.
Turn to Mindful Framing for additional insightful articles like this one, and for videos, upcoming events, and much more.
5 Infallible Ways to Improve Sleep Quality and Tackle your Disrupted Life
With so much going on in our hectic lives, is it wise to ‘waste’ time every day… sleeping? With so much anxiety, fear, loneliness and everything going on inside and around us, it can be hard to focus on a bedtime routine and improving our sleep. Let’s discover why quality is just as important as quantity for a sound and restorative sleep.
What is Sleep Quality?
Quite simply, sleep quality is a measure of how well you sleep. Here are some key indicators of sleep quality:
- You spend a minimum of 85% of your bedtime asleep
- It takes you 30 minutes or less to fall asleep
- You don’t wake up more than once a night
- You don’t stay awake longer than 20 minutes when you do wake up in the middle of the night
- You feel rested when you wake up
Importance of Sleep Quality
Sleep can impact all areas of your life. For instance, after a poor night’s sleep, you may find yourself in a mental fog. This can lead to poor decision making, memory problems, and slower reaction times. This in turn makes you more prone to injuries and accidents, not to mention, poor performance for any task.
You’ll also find it harder to regulate negative emotions and stay calm under pressure.
Poor sleep quality also increases your risk for heart disease, depression, various cancers, Alzheimer’s disease, Parkinson’s disease, ulcers, and obesity.
Sleep Quality and Immunity
Do you want to boost your immunity? Improving your sleep quality is the right prescription!
Good sleep quality improves how well your T cells fight off infections. T cells are immune cells that fight pathogens in your body such as virus-infected cells and tumor cells. In order for your T cells to fight these pathogens and abnormal cells, they need to be in direct contact with them. Sticky molecules called integrins promote this contact; think of them as the glue that your T cells need to stick to pathogens and cells.
Cortisol, a key stress hormone, decreases the stickiness of these integrins. When you sleep well, your stress hormones fall, making the integrins stickier and T cells more effective, increasing your immunity.
There are 5 natural ways to improve sleep quality:
Exercise During the Day
Aerobic and cardio exercise are important for many aspects of health, including sleep quality. A study found that in patients with chronic insomnia, engaging in moderate aerobic exercise reduced the time it took to fall asleep by 55% and the total amount of nighttime wakefulness by 30%.
And you don’t need much aerobic exercise to sleep well. In fact, just 10 minutes of cardio exercise can dramatically improve your sleep quality. So, go for a walk or whatever gets your heart pumping.
Avoid Caffeine in the Evening
In order to sleep better, you want to watch your caffeinated beverage consumption. That’s because caffeine blocks the sleep-activating chemicals in your brain. This makes it harder for you to both fall and stay asleep. Furthermore, caffeine decreases your REM sleep, the part of your sleep cycle where you have the most restorative sleep.
And it takes time for caffeine to clear from your system. That’s because its half-life is 6 hours. So, it takes a full 24 hours to clear from your system completely. Ideally, you want to have your last cup of coffee or other caffeinated beverage at least 6 hours before going to bed as studies show that consuming caffeine up to 6 hours before bed decreases sleep quality.
Avoid Blue Light at Night
Blue light has a big impact on your sleep quality. That is because blue light decreases the production of melatonin, your sleep hormone, making it harder for you to fall asleep.
Unfortunately, a lot of our modern devices emit blue light. These include television, laptops, tablets, and cell phones. Using these devices 2 hours before going to bed affects your sleep quality in several ways. It makes it harder to fall asleep and reduces the rejuvenating REM sleep phase, making you feeling less rested even after sufficient hours of sleep.
How can you limit your blue light exposure in the evening? I you can’t avoid watching your favorite show, sit as far away as possible from the TV and don’t try to sleep right away after turning it off, do some chores, read a book, take a walk or meditate…as possible to avoid the blue light emissions.
Create a Comfortable Sleep Environment
Your sleep environment plays a big role in how well you sleep. Too hot or too cold a sleep environment can affect your sleep quality. Ideally, you want your room to be at a temperature between 65 to 70°F. Find the right pajamas to find the right body temperature while sleeping. If your feet get cold, wear some socks.
Make sure that you have a comfortable mattress and pillow so that you’re not tossing and turning in the middle of the night. Additionally, you want your room to be quiet. If you live in an area where you have night-time traffic or loud neighbours, this can be easier said than done. In that case, you may want to invest in a good pair of ear plugs or use a white noise machine, even a fan can do the job.
Watch out for the humidity of your bedroom, particularly if you live in an arid environment. Dryness can cause headaches and sinus congestion, which may interfere with your sleep quality.
Follow a Bedtime Routine
While participating in high-energy activities just before bedtime decreases sleep quality, the opposite is true. Having a daily relaxing bedtime routine increases your sleep quality by signalling to your body that it’s time to sleep.
One of the best things you can do as part of your bedtime routine is meditate. In a 6-week study in which insomnia participants practiced mindfulness-based meditation, such as mindful framing, participants halved the amount of time it took them to fall asleep. In addition, at the end of the study, 60% of the participants no longer had insomnia.
You can also relax by having a warm bath, deep breathing, listening to some relaxing music, or a combination thereof. I avoid stressful activities such as watching news or engaging in difficult conversations. For my body, I don’t take any food or alcohol several hours before going to bed and have an Ayurvedic self-massage mixing myself body butter and ashwagandha fluid.
Once I’m in bed, I start clearing my mind, focusing on my 5 senses: how my skin touches the cotton of the sheets and my pyjamas, the sounds of white noise, the residual smell and taste and I watch the lights and forms appearing when I close my eyelids.
Let’s learn how to leverage our sleep as a powerful way to decompress and reduce our anxiety every night. By improving the quality of your sleep, you’ll be better equipped to handle life’s stressors with a source of unlimited energy and resilience.
5 Essential Practices to Become Resilient
Do you believe that “what doesn’t kill you makes you stronger?” If not, you should. Life knocks you down again and again. We lose loved ones, lose jobs, get our hearts broken, and our hopes get dashed. How can you overcome life’s challenges? By developing resilience.
What is resilience?
Resilience is the ability to maintain your emotional balance and physical wellbeing when dealing with stressful life circumstances. In other words, it is your ability to get back up when you’ve been knocked down.
Why Being Resilient?
Being resilient may seem like a nice trait to have, but not a must-have; however, did you know that being resilient could not only improve your health, but save your life as well?
In a study looking at patients with chronic pain, those who were resilient to the impact of chronic pain were 25% less likely to die within 10 years than those who were not resilient. Resilience boosts your immunity and this increased immunity has even been shown to lead to less mortality in bone marrow transplant patients.
Besides this, resilience can help you in your day to day life. For instance, if you are more resilient, you are less likely to miss work because of illness. You are also less likely to engage in risky behaviours such as drinking too much alcohol, smoking, and using drugs.
Being resilient even helps you age better and have an increased sense of wellbeing. Now, we all have to get older, but who doesn’t want to age better and thrive in old age.? Focus on your “healthspan,” how many years your are healthy, instead of your lifespan.
The good news about resilience is that it is not a static personality or character trait. You can learn it. Learn more about the 5 infallible practices to become resilient.
Practice Reframing
How do you reframe what happens to you? Quite simply, by relabeling your present situation or changing the way you think about any challenge. Ask yourself: “Is the glass half full or half empty?” The situation or circumstance is static. However, the way you view and interpret it is dynamic. You can reframe your perspectives at any time point. And you should.
Start by reframing stressful situations or unexplained anxiety. Instead of thinking about negative effects in your life, think of it as improving the quality of your life by providing you opportunities to learn and improve. Research shows that those who do this have better physical and emotional wellbeing than those who don’t.
So, instead of seeing stress and anxiety as overwhelming, think of it as a valuable lesson in life. Here are 3 simple ways to change your mindset when confronting stress and anxiety.
First, find the “why.” For instance, if you took a job that is now causing you stress, think about why you took the job in the first place. Say, you took your job just for the money. Maybe you realize that another lower-paying job could beef up your resume and would have been a better choice. By focusing on the why, you take a high-level perspective and become resilient by resisting immediate gratification.
Second, focus on the “how.” How will this stressor help you grow? Perhaps, this lower-paying job will teach you skills that you can use to become an entrepreneur, be your own boss and live life on your own terms. By imagining a brighter future, you can build your resilience.
Lastly, move from a subjective to an objective view of the stressor to “change your perspective.” Once you know the why and how, focus on identifying the opportunities posed by the stressful situation. You are now transforming your frame of mind and will feel an improvement of your mental and emotional state.
Practice Visualization
People who are resilient realize that situations which may feel overwhelming right now, may not impact them much in the long run. One way to maintain a long-term perspective is to visualize yourself as just a tiny element in the universe, realizing how unimportant you really are.
The stoic Aurelius did this by reflecting on how vast the universe was, and thought about infinite time in his meditations. By doing this, he was able to put his life into perspective. When you don’t take yourself so seriously, your present worries pale in comparison, and you don’t feel like your mess-ups are the end of the world. This helps you power on.
Practice Mindfulness
Mindfulness has been shown to increase resilience. When you are under stress, the first thing you need is to calm your mind. When you are under stress, your mind can go haywire. The skeletons of the past and the ghosts of the future start to take over your thinking patterns. Circular and repetitive thoughts overwhelm your mind and interfere with clear judgement when you most need it.
Practicing mindfulness meditation or mindful framing lowers this rumination process. And the good news is that the more you practice, the more your brain circuitry changes. This is called neuroplasticity, anatomically imprinting your resilience into your brain to handle future stressful events.
And you don’t have to engage in a long-winded 60-minute practice every day. Just 10 minutes dedicated regularly to your favorite practice can reap benefits. Just do it.
Practice Awareness
In today’s pursuit of happiness, we are told to ignore or minimize negative emotions. It’s easy to distract our mind with all kinds of tricks like excessive eating or drinking. However, those who are resilient have learnt that having negative emotions is okay. So, they don’t suppress them or run away from them. Instead they embrace negative emotions as teachable moments.
This is how to handle negative emotions. Start by acknowledging your emotional state. Second, attach a label to the emotion, even if it is an unflattering emotion, for instance envy. Lastly, establish a positive framework around that emotion. For instance, if you are envious about someone else, the envy may reflect a sense of inferiority about yourself. Your life is telling you that you are missing something. If this is the case, make plans to get ahead and feel confident. Be specific. Take action.
Practice Empathy
No man or woman is an island. We all need people to hold us up when we are facing stressful situations. The more deep and meaningful relationships you have at work and home, the more resilient you will be. Don’t have a good support network now? Look around you, be truly empathetic. Build or reinforce relationships with your family, at work and your social network. Volunteer, take evening classes, join community and/or faith groups. By aligning yourself with others, you will have a tribe that you can rely on to bolster your strength for those difficult times.
We all face tough situations. Whether we rise from the ashes, or burn with the embers, depends on how resilient we are. Build those muscles of resilience so that you are better able to handle what life throws your way.
4 Natural Ways to Control Adrenaline, your Energy Booster
Did you know that adrenaline, an essential booster of mental and body energy, can also trigger the ‘fight and flight’ response, causing stress and potentially getting you in trouble?
When you’re about to give a presentation, your throat is suddenly parched, and your heart begins to pound … that’s adrenaline kicking in.
When you have a deadline fast approaching and your feel sweaty palms, your feel a knot in your throat and can’t think clearly … that’s adrenaline rushing through your vessels.
What is adrenaline?
Adrenaline, also known as epinephrine, is a hormone and neurotransmitter produced in your adrenal glands; those found on top of your kidneys. It is produced when you face a situation that requires an immediate increase of energy: a tiger threatening your life. Epinephrine is also a medication that emergency doctors inject to patients with a sudden life-threatening allergic reaction, also called anaphylaxis, or a when the heart stops beating. It immediately opens up airways in the lung and narrows blood vessels, normalizing breathing and heart rhythm.
Adrenaline and the stress response
When you face emotional, physical, or mental stress, adrenaline is released. In a healthy person, adrenaline expands your oxygen intake to your muscles. This happens because blood is squeezed from the skin and internal organs and rerouted to major muscles, preparing the body to flee a danger or fight it. Adrenaline increases the production of glucose in the liver while reducing insulin release by the pancreas, leading to improved muscle function, you feel stronger.
Your nervous system is able to decrease pain, increasing your ability to keep fighting despite injuries. Simultaneously, an adrenaline rush heightens your sensory perception, letting you enjoy every second of sky diving or watching a horror movie.
Impact of increased adrenaline
Craving for an adrenaline rush may lead to misusing prescription medications, drugs or seeking ‘hyperventilating’ activities. Your mind and body may ‘enjoy’ stressful situations, even confrontation or dangerous activities.
When you have high levels of adrenaline, you’ll feel agitated and irritable. Over time, high levels of adrenaline can lead to insomnia, anxiety, weight gain, heart disease, and high blood pressure. Thus, it’s crucial to ensure that your adrenaline levels are under control.
At some point the mind may be use stress and anxiety to keep adrenaline rushing into your bloodstream. on the other hand, a mind full of worry and thoughts will have a hard time falling asleep, this would drive an increase of adrenaline leading to insomnia.
You can control your adrenaline levels by focusing on stress management. Here are 4 simple ways to naturally control your adrenaline levels.
Know thy self
Sometimes, we’re stressed out because we don’t know our limits, we lack long-term self-confidence and look for a quick fix, an adrenaline rush. For instance, being a yes-person, unable to say no to others. When you have a stressful job, and you’re taking care of an ailing parent at home, but someone comes along and asks if you can coach your daughter’s soccer team. Instead of saying no, you go ahead and say yes. This may help you feel good momentarily but adds unnecessary stress to your already full plate.
To learn about your limits, practice self-reflection and you progressively will feel being more self-assertive. Also, engage in role-playing, practice being a naysayer, which will give you the confidence and experience to be able to say no assertively, yet gracefully.
Be truly social
Having social support helps lower your stress levels. When you have a solid social network system, you don’t feel alone, and you have people with whom you can unburden your stressors.
In today’s world, we are lonelier than ever despite being more connected digitally. It just may be that we need more face-to-face interactions.
There are a number of ways to develop good social support. For instance, get out and volunteer. By volunteering, you not only help others, you also get to meet other people with similar values as yourself. Another way you can develop good social engagements is by getting involved with your community association. joining a gym or religious organization. By being less isolated, you’ll not only feel less stressed, but happier as well.
Go for a walk
To reduce your risk of adrenaline addiction, it’s important to balance stimulating with relaxing activities. After a stressful situation, move towards an unchallenging, systematic, routine task to allow adrenaline blood levels to drop. Going for a walk around the block and focusing on the environment is a well-established recipe to decompress.
When you’re facing a looming deadline at work, or a challenging relationship with your loved ones, the last thing you want to do is to move, exercise, challenge your body. Yet, it’s extremely beneficial.
When you make time to exercise, you give your mind a break from the stressor. As a result, you come back rejuvenated and ready to tackle the stressor head on, or even have a completely different perspective on the stressor. Also, when you exercise, you release endorphins, the feel-good hormones.
Get enough sleep
Have you noticed how much smoother your day goes by when you get enough sleep? When you get enough sleep, you’re more relaxed and are better able to handle stress.
Getting enough sleep will let your mind and body normalize adrenaline and several other hormones and neurotransmitters. One way you can ensure you’re getting enough sleep is by practicing good sleep hygiene habits. For instance, make your bedroom a technology-free zone. Instead of scrolling through social media at night, read a good book.
Another good practice to ensure you’re getting enough sleep is to let go of the day’s worries. You can do so by focusing on your senses to distract your mind while in bed, practicing sensorial mindfulness or mindful framing.
Life has its fair share of challenges and it’s easy to be overwhelmed by them. By practising stress management techniques, you can not only lower your reliance on short-term adrenaline rushes, but lower your tendency to be overwhelmed by life’s challenges as well.
