Tag: mind training

Rewire Your Brain from Complaining to Compassion

Photo Courtesy: Celine Sayuri Tagami

Remember a day when you just got frustrated with anything to anyone. It could be something at work that engages you for hours and you come home with thoughts that just makes you feel irritatable.

We all have days which aren’t just as sunny. But while I say that it’s important to not forget that all days aren’t rainy either. It’s just like a spectrum which has variations and of course variables.

You will be surprised to know that too much complaining has a negative impact. The more you practice it the more your brain gets rewired. A research from Standford University has shown that — complaining shrinks the hippocampus. Hippocampus is the area of brain that is responsible for critical thinking, learning and memory. 🧠

Here are 2 ways and you can choose either:

1. Shift your perspective towards things you are grateful for because complaining won’t get you anywhere either. Complaining sometimes leads to release of cortisol, too much release of cortisol is not good on a long term. So, try to cultivate an attitude that helps you.

2. Complain but with a solution-orientation. Think about why you are complaining and how can it be resolved. Try to identify the purpose, what are the different ways of looking at it and what are the ways to get over it. Obviously, it’s not a day thing but try a constructive manner.

And lastly, excess of anything always results in danger☠️. When you see yourself engaging in complaining, remind yourself to stop and break the wiring.

Have a wonderful week! 🌻

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Keeping Cool in Angry Times

Photo Courtesy: Google Images

It seems nearly impossible. I am absolutely with you when you say this… because it is really tough or even impossible. At the same time, you do not want to say something and regret later.

Anger is an emotion that is characterized by antagonism or a strong feeling of being upset or being annoyed because of something wrong or bad.

Anger can be used as a way to express negative feelings or help in focusing and finding solutions. However, excessive anger can be problematic not only physically but psychologically too.

While some of you can manage anger, others who are “hotheaded” experience anger at a higher intensity than average. It could be due to numerous factors such as — low tolerance toward frustration, genetic or sociocultural.

So here are 3 ways to help you cool your head when angry:

• Relaxation : simple breathing from your diaphragm. Take a deep breath in – hold – release lungs 🫁, you can pair it with visualization of a calming picture. 🖼️ Here is one for you.

• Restructure your Thoughts : when we are feeling something too intense, logic goes out of the window. But if we think logically it sometimes defeats anger. Try reminding yourself that it could be a rough spot here and shift your perspective. 💭

• Use Humour : as a child you would sometimes burst in laughter when angry. Rage diffuses in a number of ways and one among is silly humor. You can of course find a way to diffuse your own anger. 😸🤭🐶

Now that you know how to do it here is a Pro Tip: Give yourself a break! ☕ A study suggest that taking a break for 5-60 minutes refreshes your brain.

Inside out is an amazing movie to understand about your emotions.

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Brain facts

Photo Courtesy: Robina Weermeijer

Brain 🧠 without which it is impossible to do anything. It’s this big bundle of neurons packed with everything from memories to knowledge. It’s incredibly complex. It controls everything just how strings controls the puppet.

It consists of parietal lobe, temporal lobe, occipital lobe, frontal lobe, cerebellum, cerebral cortex and brain s notem each unique in its own features.

Here are 5 fun facts about your brain-

1. Brain continues to mature even after it is done growing.

2. Your brain has around 2,500,000 gigabytes of storage space.

3. Neurons are cells which transfer information in your brain. Sensory neurons, motor neurons and interneurons are three main types of neurons.

4. Females brain grow and mature a bit sooner than males.

5. An adult brain weighs around 3 pound, 73% of which is water.

If you are interested in learning or teaching about brain to your kids, go here and download or order a free coloring book about the brain and mental health.

Hope you had a brainful reading! 💭

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The Art of Listening

Photo Courtesy: Saeed Karimi

Ever wondered why good listeners are good listeners? And why do we like to talk or share more with someone who is a good listener?

Active listening is an important component when it comes to listening. Olson & Iwasiw, 1987 referred it as — “a measurable dimension of empathy.”

The art in itself begins with us. Only when we are willing to devote our energy to it. Active listening has three components to it.

1. Listen for total meaning – includes both what is conveyed and how it is conveyed.

2. Responding to feelings – responding back in a way which is aligned with the way speaker feels understood.

3. Noting all the cues – includes both verbal i.e. contents or speech and non-verbal i. e. feelings, tone, expression.

Active listening is an integral component when it comes to therapy. Carl Rogers payed a close attention to this aspect in his therapeutic settings. According to him, it is a tool that fosters positive change.

Active listening can be improved and here are some techniques that can help.

• Paraphrasing – simply restating the information received in own words.

• Probing – sometimes by asking questions we not only gather more information but also understand better. However, begin with open ended questions.

• Reflect – reflecting to the speaker in ways they feel understood at all levels.

“Sometimes all a person wants is an empathetic ear; all he or she needs is to talk it out. Just offering a listening ear and an understanding heart for his or her suffering can be a big comfort.” – Roy T. Bennett

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All about Meditation

Photo courtesy: Jared Rice

Meditation is growing popularity among the western nations nowadays. Meditation is a process which focuses on nurturing awareness of here and now. It helps in achieving a mentally clear and emotionally calm and stable state.

Meditation is beyond a practice, it’s a tradition that has been followed and passed on to the generations. It is intimately bound up with the religious context within which it was practiced in the past.

As per Indian philosophy – The quintessential manual on meditation is the Yoga Sūtra. It was composed by approximately 200 CE and includes philosophical positions and meditation techniques from traditions of the Sāṃkhya, Jaina, and Buddhists. Ethics and principles are an integral part of meditation.

Meditation is about practice and the more you do the better you become. Repeated practice tends to make seasoned practitioners.

You can meditate in simple ways by taking a comfortable seat in a comfortable position which is free of distractions or noises. Next you may or may not set a time limit. If you are someone who likes to set a time limit, you can set it to 10-15 minutes if you are a beginner and increase gradually or if you don’t like to set a time limit, just go ahead and begin. Stay stable and notice your body in a relaxed state. Focus on your body, you can choose to keep your eyes open or close. Take a deep breath in hold and release slowly. You may have thoughts, it is okay. Keep at it and bring yourself back to focus on your breathing calmly and at peace. Here is a free guided meditation for you from headspace.

Once you are done, just feel the relaxation in both your physiological and psychological states.

Most importantly, appreciate your journey. You may also choose to hum any prayer or quote or chant or play something based on your preferences.

If you try different methods, do share it below in the comments.

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