In this modern world wherein you can easily get caught up in the daily grind, it is so easy to say that life can get busy. You get preoccupied with your long list of to-do’s, along with tasks and paperwork which no longer seem to end. The trap here is as you get more and more engrossed in the demands of the world, you tend to be more distant and less attentive to your inner self. It is when mental illnesses such as anxiety and depression come into the picture. The sad part is that, sometimes, no amount of counseling or online therapy could help you find yourself.
How Can Mindfulness Affect You?
In times when external help does not seem to patch things together, mindfulness could offer a different kind of relief. It is a way to redirect a person’s focus away from self-incriminating and distracting thoughts into self-building and uplifting perspectives. It is similar to meditation in a way that it lets you pay attention to your inner self without the fear of being judged by others. This way, you get rejuvenated to bounce back to a lighter mood and to cope with mental health problems in a better way. It also makes you more creative, decisive, and open.
How Can You Practice Mindfulness Every day?
Without knowing it, there are a lot of ways for you to be able to squeeze in mindfulness in your busy day. Here’s how:
- Set A Quiet Time
Even though you are set to work 8 hours a day, always use your allotted break time. During lunch, for example, give yourself a minimum of 15 minutes to sit somewhere quiet and all by yourself. Start breathing in through your nose and out through your mouth. Pay attention to this rhythm. It trains your mind to be present in the moment rather than scramble about thoughts either about the past or future.
- Go For A Walk
If sitting does not go well with you, try walking for a change. Similar to what you do when you sit down, pay attention to your breathing as you walk. Straighten your posture, relax your arms, and feel every step. Clear your mind of the things that distract you and free yourself of the feeling that you have to rush into things. Make it an easy and slow walk.
- Write Things Down
It does not need to be a full-blown and comprehensive diary entry that you have to write every day; having to fulfill that in itself brings in pressure already. Write as you wish – at your own pace, when you want to, and just how long or short you want to write. Just write there what you feel and think of at the moment. It is an excellent way to let go of your thoughts and make you more aware of how you perceive and process things.
- Speak To Yourself
Mantra meditation has always been the most familiar form of practicing mindfulness every day. It is the repetition of a calming word or phrase to yourself over and over whenever you face a situation that triggers a mental health problem. As you calm yourself down while you talk, continue to practice proper and paced breathing. It would help your mind be at peace and also relax your body and senses.
- Be Still
This one is something that you can do at various times of the day. When you feel drowning in your work, keep your eyes away from the keyboard for a while and pause. Close your eyes. Try to clear your mind as you pace your breathing. When driving, you can turn off the sound system first and enjoy the silence inside your car as your drive. When you step outside, you can stop and observe the things that happen around – children crossing the street, the trees swaying with the wind, a group of friends chatting over coffee.
The thing about mindfulness is stillness and being in the moment. It grounds you back to your inner self and empowers you to face the challenges ahead. Disconnect from the busy externalities to reconnect with your internal motivations. Because of this, amid a busy world which somehow forces you to break apart to be in multiple places at once, mindfulness can get you back together so you can face the world stronger.…
It’s been three years since Chelsea Adams, 14, has been keeping a unique kids’ pastime in her bedroom. Instead of wasting her time playing video games or scrolling Facebook and Instagram, this teenager lies down with her eyes closed, her hands over her head, then her stomach, and finally on her lower body parts. Chelsea has been practicing Reiki, a healing technique that’s a century old – but is not a known ritual for teens like her. She learned this from her therapist and now friend, Alisha.…
A gentle touch by a family member could sometimes be the single, most critical thing that could help you get through tough times. True enough, there are proven psychological benefits of a healing touch across various individuals. One kind of touch therapy is Reiki, which has been defined by the International Association of Reiki Professionals as a subtle way of energy healing through spiritually-led life force.
Essential Things You Need To Know About Reiki
One good way to start a Reiki discussion is to clarify first what it is not. In the first place, it has to be clear from the get-go that practitioners of Reiki in any way do not have affiliations with a particular religious organization. Instead, it is an ancient form of healing that traces its roots from Japan through a healing system created by Usui Mikao back in the 1900s.
But now if you think that this could be just high-sounding and impractical, you have got to understand that Reiki is also not superstitious. Hospitals increasingly offer it, which means that it is scientific and backed up by actual research.
Reiki works by stimulating the body’s energy to get it to move more freely. Practitioners channel to their patients what they call the “universal life energy” which is believed to provide strength, balance, and peace to both the body and mind. After experiencing Reiki treatments, patients are reported to feel lighter, with better mental clarity and decisiveness, improved well-being, and more profound spirituality. Reiki is a process of cleansing. Through the transfer of energies, the new and positive ones rejuvenate and replace the old and stagnant energy in your body. In the process, it also connects patients with nature and the discovery of the self.
Types Of Health Concerns Addressed By Reiki
- Depression and Anxiety – In one study among nurses on duty who come down with burnout syndrome because of fatigue from long working hours, Reiki treatment resulted in significant relaxation effects. In another study, heart surgery patients who received Reiki during their surgeries showed the complete elimination of the typical postoperative depression that hits patients. Still, in one study, Reiki treatments brought about reductions in anxiety and depression, pain relief, better sleep quality, lower stress levels, and general improvements in their well-being.
- Obsessive Compulsive Disorder – As Reiki works to regenerate your body and soul, it also brings back your lost confidence and eases your obsession to make all things in your life right immediately. It calms you down, teaches you to take your time and to slow down, and allows you to rebuild your missing pieces one step at a time.
- Nervous System Disorders – Deep down in your nerves, Reiki also functions to improve the coordination between your brain’s neurons and the receptors of external stimulus in your body. Because of this, your nervous functioning achieves a state of balance; this produces an overall positive effect not only on your psychological but also physical health. Your heart rate normalizes, blood pressure stabilizes, and respiration improves.
- Bipolar Disorder and Mood Swings – Because Reiki focuses on calming and relaxation, it also results in the reduction of mood swings and the regulation of the intensity of these moods. Previously hard-to-control shifts in emotions take hold more naturally after Reiki sessions because energy variations become evened out. There is more positive energy flowing in now, and this would translate into increased strength of the physical and psychological aspects of the patient.
- Suicidal Tendencies – There have also been reported incidents of patients on the verge of self-harm and suicide who give in to the urge of trying out Reiki treatments. After their sessions, they showed signs of a positive disposition, lighter thinking, happier aura, and improved enthusiasm. The relaxation produced by Reiki allowed people to take a pause and see things from a brighter perspective, thereby assisting them in satisfactorily processing their emotions and pains.
Perhaps one of the fascinating and beautiful facts about Reiki is that at the end of the day, it is not the Reiki practitioners—though they are the ones who channel the energy—who cure patients. Instead, it works with the patients healing themselves. Patients receiving Reiki energies can control the powers that they receive, and they get to decide how to use it in their lives. This self-empowering characteristic of Reiki is fundamental especially for patients who struggle with psychological issues of loss of control on their circumstances.
With all of these fantastic benefits that Reiki has to offer, it is beneficial that the medical community has started to embrace it and integrate it into the therapy programs that they provide. Hopefully, in the future, more and more people, societies, and countries would get to appreciate Reiki’s amazing psychological benefits because it might just be the key to improving and even saving more lives.…
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Imagine this scenario; you are living your days as if it’s your last. You genuinely enjoy waking up, because you have something to look forward to. You feel relaxed, optimistic, and happy. You sincerely believe that life couldn’t get any better.
Unfortunately, your life is quite the opposite. Your days seem to be dreary. You don’t have anything exciting to look forward to. Bills are piling up, and you don’t know when things will get better. Now, you desperately search for solutions to help yourself out of your situation.
In the hustle and bustle of life in the city, you find out that traditional Asian methods can help you get better. One of these Asian healing methods is Qi Gong, an ancient practice that helped people from all over the world revive their mental and spiritual well-being.
Find out more about Qi Gong and how it can help you by reading this article.
What Is Qi Gong?
If you’re wondering what is qigong all about, focus on the two words that comprise it. “Qi” or for some, “chi” means life’s energy. All that exist have their own qi. Qi is also loosely used to indicate the power that is moving in your body – your body heat or your aura.
On the other hand, “gong” means constant practice to attain a specific skill. You will have to commit to practicing Qi Gong for years to be able to reap the benefits of this traditional method.
To put it simply, Qi Gong is a mindful practice of balancing your qi through meditation, body posture, and deep breathing.
Effects Of Qi Gong To Your Mental Well-Being
Qi Gong has a variety of methods that can be combined to help you get you through your slump. These various methods are all generally accepted by its practitioners.
One of the primary effects of qi gong is better self-awareness. If you have been feeling lost for quite some time now, practical application of qi gong can help you find your center again. You will get in touch with yourself and find peace within yourself.
Another effect of Qi Gong is more stamina and cardiovascular fitness for its practitioners. Regular physical activity because of Qi Gong’s various exercise routines and breathing exercises. You will have more endorphins within your system at the end of each Qi Gong session, leading you to feel happier.
Definitely, Qi Gong’s movements and rhythmic exercises can help you calm your inner storms. As compared to people who did not practice Qi Gong, Qi Gong practitioners experience a significantly higher quality of life.
Overall, Qi gong can help you address feelings of stress and anxiety. You will notice significant improvements in overall psychological well-being.
Where To Start?
If you’re thinking of starting your journey with Qi Gong, here are some tips.
First, try seeking a reputable Qi Gong master who will help you with your journey through self-discovery and self-fulfillment.
Also, getting into Qi Gong means serious commitment. Most practitioners have been doing their exercises for about five years before they have reaped most benefits from their practice.
In summary, Traditional Asian practices have been gaining ground nowadays because of their holistic approach to a person’s well-being. Long-time practitioners have experienced a significant difference in their physical and psychological well-being. They are less susceptible to anxiety attacks, depressive disorders, and stress. Moreover, practitioners have more physical activity because of Qi Gong. They have lower susceptibility for cardiovascular diseases, and they enjoy a better quality of life overall. Definitely, Qi Gong is a must-try to improve one’s mental health.…
Psychiatrists would always advise their stressed patients to plan a little vacation and relaxation somewhere, preferably to a greener place away from the city. Doctors would also suggest to jog or even walk every day to parks to reduce the feelings of stress and anxiety. It leads down to the question if nature alone, the jogging and sometimes costly travel expenses, can make our mental being any better.
The Color Of The Surroundings Has A Psychological Impact To The Mental Aspect
Especially on sunny days, the lively blending of colors of green and yellow is said to invoke happy mood and cheerful vibes to the people. The shade of green generally signifies peace, quietness, and stability. This color of nature is known to attract harmonious feelings that get rid of anxiety and stress. Different shades of green are being used in the interior walls of a house as it is deemed the best stress-reducing color.
The Trees Give Off Only Fresh Scent And Oxygen
Researchers from the University of Queensland (UQ) and ARC Center of Excellence for Environmental Decisions (CEED) concluded that every person needs a minimum dose of nature every day. The benefits range from a reduction of risk of heart diseases and lesser chances of depression, anxiety, and severe instances of stress.
If you will notice there is this particular scent of the parks, gardens, mountainous areas and other green fields that seem to unblock your noses and lungs full of the pollution from the cities. These green bushes and trees, from our basic biology and earth science classes, are good at giving off unpolluted, clean and fresh air for you to breathe in.
If you familiarize yourself with aromatherapy, then you will find yourself immersed in the different scents of nature. There is this scent of the sea, the woods, the mountains, and other natural smells to add to your home and enhance your mental well-being. Nature scents have been proven to align your thoughts and aid to a better stress reception.
The Scenery Itself Is Relaxing
Numerous studies have already concluded and reported that people living in a neighborhood of trees, bushes, and birds, are the least likely to develop anxiety and depression in the long run. Most of us, if not all, do not know the reason why our minds align and the intense emotions subside and become better just by looking at the ocean, the mountains, the birds on the trees, and the flowers blooming. Nature itself is already the reason.
The scenery and view of nature at its purest has this peaceful vibe to all its viewers. The city is a fast-pacing aspect. People come and go and sprint like every day is a deadline. Cars are honking like there’s no tomorrow. People usually shout wherever they go to be heard. Crimes happen anywhere before you even know it. The overcrowding of the city also adds to the stress brought about by the demands of business and the modern world itself.
Compared to a park and green surroundings, everything here is calm. Even the winds become gentle. The silent rustling of leaves will not add to the sound pollution. It also aids to your relaxation and increased skills of emotional resilience. The singing of birds is music to the ears. The unpolluted air and natural scent will make you feel truly at home.
Indeed, even walking or sitting in an urban park will give you this contented and relaxed feeling before going back to the realities of life. With the above research-backed-up studies and findings, it is safe to say that nature is your kind of ‘overnight’ cure for mild stress and passing anxiety.
Lovemaking should be done with immeasurable passion and fierce intensity. It is not an obligation to your partner but rather an art wherein the two of you must lovingly create. With that, the goal of having satisfying sex is now being studied. There are numerous ways suggested on how to do that, and some can help couples heighten their sexual satisfaction.
What is Tai Chi?
The world has known about martial arts through the movies of Bruce Lee and Chuck Norris decades ago. People became interested in learning karate and other forms of martial arts for self-defense, and they even enrolled their children in karate classes. That was how the Westerners influenced everyone in terms of how we should practice martial arts.
In the Eastern world, on the other hand, Asians have utilized martial arts in many different forms, such as in the practice called “Tai Chi”.
Tai chi is among of the oldest methods in Chinese alternative medicine that has been utilized by almost everyone in China to achieve mental, physical and emotional wellness. It involves performing slow and gentle movements combined with proper breathing techniques to achieve peace of mind, heart and soul. Its purpose is also for self-defense, but not through violence and haste. It practices total focus and concentration.
How does Tai chi Achieve Wellness?
Seasoned Tai chi masters are known to utilize a small amount of energy to push a much heavier force through full concentration and a steady flow of ‘Qi’ or life energy. A smooth flow of life energy is the optimal priority of practicing Tai Chi. It is this energy that’s responsible for creating harmony within our bodies, thereby helping us achieve wellness. With regular practice, it can be an essential exercise for the body, mind and heart.
What are the Types of Tai Chi?
There are actually several ways of doing Tai Chi, but there are three major styles that are more commonly used, their names derived from their founding masters.
- The Chen style is done by doing slow, but explosive moves. It requires coordination of almost all body parts and is therefore not recommended for beginners because of reported injuries to the back and knees.
- The Yang style is the most popular one, although not the oldest. People you see in parks and other recreational places that are doing Tai chi in groups are usually doing the Yang style. The steps are gentle, consistent and easy enough for children, adults and seniors to follow.
- The Wu style is a more recent style derived from Yang and is composed of about 100 movements, but can be done in 36 steps using its shorter version. Some people find the Wu rather boring with much slower movements.
What are the Benefits of Tai Chi?
Here are some of the all-time benefits of Tai Chi for our mental, physical, and emotional well-being.
- Improves flexibility and muscular strength
- Relieves pain
- Reduces anxiety and depression
- Promotes normal blood circulation and speeds up healing
- Strengthens joints and ligaments essential for optimal physical function
- Helps improve mental and emotional well being
- Tremendously decreases stress and tension levels
- Regulates blood pressure and helps maintain a healthy heart
Tai Chi goes far beyond physical and mental health. It is a fulfilling spiritual experience as well. The feeling of being free from stress, negativity and physical ailments is more than enough to be grateful for this wonderful Asian healing method known as Tai Chi.
Visit BetterHelp today to know other ways to deal with your mental health.
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