Take control of your mood and improve your health.
Happiness is ephemeral, subject to the vagaries of everything from the weather to the size of your bank account.
We’re not suggesting that you can reach a permanent state called
“happiness” and remain there. But there are many ways to swerve off the
path of anxiety, anger, frustration, and sadness into a state of
happiness once or even several times throughout the day. Here are 20
ideas to get you started. Choose the ones that work for you. If tuning
out the news or making lists will serve only to stress you further, try
another approach.
1. Practice mindfulness. Be in the moment. Instead
of worrying about your checkup tomorrow while you have dinner with your
family, focus on the here and now — the food, the company, the
conversation.
2. Laugh out loud. Just anticipating a happy, funny
event can raise levels of endorphins and other pleasure-inducing
hormones and lower production of stress hormones. Researchers at the
University of California, Irvine, tested 16 men who all agreed they
thought a certain videotape was funny. Half were told three days in
advance they would watch it. They started experiencing biological
changes right away. When they actually watched the video, their levels
of stress hormones dropped significantly, while their endorphin levels
rose 27 percent and their growth hormone levels (indicating benefit to
the immune system) rose 87 percent.
3. Go to sleep. We have become a nation of
sleep-deprived citizens. Taking a daily nap or getting into bed at 8
p.m. one night with a good book — and turning the light out an hour
later — can do more for your mood and outlook on life than any number of
bubble baths or massages.
4. Hum along. Music soothes more than the savage
beast. Studies find music activates parts of the brain that produce
happiness — the same parts activated by food or sex. It’s also relaxing.
In one study older adults who listened to their choice of music during
outpatient eye surgery had significantly lower heart rates, blood
pressure, and cardiac workload (that is, their heart didn’t have to work
as hard) as those who had silent surgery.
5. Declutter. It’s nearly impossible to meditate,
breathe deeply, or simply relax when every surface is covered with
papers and bills and magazines, your cabinets bulge, and you haven’t
balanced your checkbook in six months. Plus, the repetitive nature of
certain cleaning tasks — such as sweeping, wiping, and scrubbing — can
be meditative in and of itself if you focus on what you’re doing.
6. Just say no. Eliminate activities that aren’t
necessary and that you don’t enjoy. If there are enough people already
to handle the church bazaar and you’re feeling stressed by the thought
of running the committee for yet another year, step down and let someone
else handle things.
7. Make a list. There’s nothing like writing down
your tasks to help you organize your thoughts and calm your anxiety.
Checking off each item provides a great sense of fulfillment.
8. Do one thing at a time. Edward Suarez, Ph.D.,
associate professor of medical psychology at Duke, found that people who
multitask are more likely to have high blood pressure. Take that
finding to heart. Instead of talking on the phone while you fold laundry
or clean the kitchen, sit down in a comfortable chair and turn your
entire attention over to the conversation. Instead of checking e-mail as
you work on other projects, turn off your e-mail function until you
finish the report you’re writing. This is similar to the concept of
mindfulness.
9. Garden. Not only will the fresh air and exercise
provide their own stress reduction and feeling of well-being, but the
sense of accomplishment that comes from clearing a weedy patch, watching
seeds turn into flowers, or pruning out dead wood will last for hours,
if not days.
10. Tune out the news. For one week go without
reading the newspaper, watching the news, or scanning the headlines
online. Instead, take a vacation from the misery we’re exposed to every
day via the media and use that time for a walk, a meditation session, or
to write in your journal.
11. Take a dog for a walk. There are numerous
studies that attest to the stress-relieving benefits of pets. In one
analysis researchers evaluated the heart health of 240 couples, half of
whom owned a pet. Those couples with pets had significantly lower heart
rates and blood pressure levels when exposed to stressors than the
couples who did not have pets. In fact, the pets worked even better at
buffering stress than the spouses did.
12. Scent the air. Research finds that the benefits
of aromatherapy in relieving stress are real. In one study people
exposed to rosemary had lower anxiety levels, increased alertness, and
performed math computations faster. Adults exposed to lavender showed an
increase in the type of brain waves that suggest increased relaxation.
Today you have a variety of room-scenting methods, from plug-in air
fresheners to essential oil diffusers, potpourri, and scented candles.
13. Ignore the stock market. Simply getting your
quarterly 401(k) statement can be enough to send your blood pressure
skyrocketing. In fact, Chinese researchers found a direct link between
the daily performance of the stock market and the mental health of those
who closely followed it. Astute investors know that time heals most
financial wounds, so give your investments time — and give yourself a
break.
14. Visit a quiet place. Libraries, museums,
gardens, and places of worship provide islands of peace and calm in
today’s frantic world. Find a quiet place near your house and make it
your secret getaway.
15. Volunteer. Helping others enables you to put
your own problems into perspective and also provides social interaction.
While happy people are more likely to help others, helping others
increases your happiness. One study found that volunteer work enhanced
all six aspects of well-being: happiness, life satisfaction,
self-esteem, sense of control over life, physical health, and
depression.
16. Spend time alone. Although relationships are one
of the best antidotes to stress, sometimes you need time alone to
recharge and reflect. Take yourself out to lunch or to a movie, or
simply spend an afternoon reading, browsing in a bookstore, or
antiquing.
17. Walk mindfully. You probably already know that
exercise is better than tranquilizers for relieving anxiety and stress.
But what you do with your mind while you’re walking can make your walk
even more beneficial. In a study called the Ruth Stricker Mind/Body
Study, researchers divided 135 people into five groups of walkers for 16
weeks. Group one walked briskly, group two at a slow pace, and group
three at a slow pace while practicing “mindfulness,” a mental technique
to bring about the relaxation response, a physiological response in
which the heart rate slows and blood pressure drops. This group was
asked to pay attention to their footsteps, counting one, two, one, two,
and to visualize the numbers in their mind. Group four practiced a form
of tai chi, and group five served as the control, changing nothing about
their lives. The group practicing mindfulness showed significant
declines in anxiety and had fewer negative and more positive feelings
about themselves. Overall they experienced the same stress-reducing
effects of the brisk walkers. Better yet, the effects were evident
immediately.
18. Give priority to close relationships. One study
of more than 1,300 men and women of various ages found that those who
had a lot of supportive friends were much more likely to have healthier
blood pressure, cholesterol levels, blood sugar metabolism, and stress
hormone levels than those with two or fewer close friends. Women, and to
a lesser extent men, also seemed to benefit from good relationships
with their parents and spouses. Studies also find that people who feel
lonely, depressed, and isolated are three to five times more likely to
get sick and die prematurely than those who have feelings of love,
connection, and community.
19. Take care of the soul. In study after study,
actively religious people are happier and cope better with crises,
according to David Myers, Ph.D., a professor of psychology at Hope
College in Holland, Michigan. For many people faith provides a support
community, a sense of life’s meaning, feelings of ultimate acceptance, a
reason to focus beyond yourself, and a timeless perspective on life’s
woes. Even if you’re not religious, a strong spirituality may offer
similar benefits.
20. Count your blessings. People who pause each day
to reflect on some positive aspect of their lives (their health,
friends, family, freedom, education, etc.) experience a heightened sense
of well-being.
http://www.rd.com/health/wellness/20-simple-ways-to-get-happy/
Sunday, November 25, 2012
16 Tips to Cope With Stress
Source: By Evelyn Boon, Senior Principal Psychologist, Department of Psychiatry, Singapore General Hospital (SGH).
From the elderly to even young children, it seems that everyone deals with stress nowadays. Stress is our body’s (and mind’s) way of telling us that something has upset our normal equilibrium. At times stress is not a bad thing as it may motivate us to succeed but sometimes, stress can affect us in a negative way.
2. Eat a well-balanced diet which includes plenty of fruits and vegetables, as well as foods which are high in complex carbohydrates. An ideal diet also has moderate amounts of protein while remaining low in fat.
3. Avoid excessive amounts of caffeine (coffee, black/red tea, soft drinks with caffeine, etc.) which could increase your anxiety and even cause palpitations. Don’t drink coffee after 6pm.
4. Exercise is one of the best ways to reduce stress and improve your overall quality of life. Walk or do whatever exercise you feel comfortable with. You may prefer to join a fitness club. Be sure to exercise regularly. Don't concern yourself with your family or work while you are working out; this is your time and don't let anyone or anything interfere.
5. Go outdoors whenever possible. A little sunshine and activity can do you a world of good and enhance your entire life outlook.
6. Think positive. For each negative thought you have, try to counter it with something positive. Always look for that silver lining.
7. Be a 'kid' sometimes. Do what you enjoyed doing when you were a child. Draw, paint, dance, read, play music, even play with play-dough. Express yourself without worrying about maintaining the image of who you are 'supposed' to be. Just relax and enjoy yourself. We all have a little child in us and it's a good idea to allow that child within to come out and play from time to time.
8. Set realistic goals for yourself. Don’t set yourself up for failure by setting unrealistic goals. For example, if you are dieting, realise that you cannot lose 10kg in one month. Allow for sufficient time to reach your goals and acknowledge that occasional setbacks may occur. Avoid expectations altogether if you can; expectations and reality are often two entirely different things.
9. Learn to manage your time well. Time management is essential when you have to juggle numerous projects or roles. Always give yourself sufficient time to accomplish your tasks.
10. Learn that it is OK to say 'no' occasionally. Very often, we feel we have to say 'yes' to everyone, every time we are asked for help. Remember, you cannot be all things to all people. You must first meet your own needs before you can truly give others what they need.
11. Make time for yourself. You have to be on top of your priority list. Attend to your own needs first. Once they are met you will find that you may have more time for others. You may find more pleasure in helping others when you don't feel that you must always put others’ needs before your own.
12. When you are facing an unpleasant situation, take a deep breath and count to ten before saying or doing anything. Taking a deliberate pause can have a calming effect, and allow you extra time to reassess the situation before taking possibly regrettable actions on impulse.
13. Practice deep breathing exercises. Imagine your stomach like a balloon, and inhale deeply and slowly, inflating that balloon. As you slowly exhale, think of the word “relax” and let it permeate your entire being, from the top of your head to the bottom of your feet. Let your stress be “released” from your feet.
14. Pamper yourself. Book a massage or a spa treatment. Indulge your senses to better manage your stress.
15. Aromatherapy can be of tremendous help. Try using five or six drops of lavender, bergamot, ylang-ylang or geranium essential oil in a warm bath or put two or three drops on a cloth and inhale from time to time during the day. You can also use a few drops on your pillow to help you to sleep better.
16. Adopt good sleep habits. Make sure you go to bed and wake up at about the same time every day. Avoid very stimulating games and take a warm shower before bedtime to help you relax. Try to resolve arguments before bedtime. If possible, only bring up issues during the daytime.
Eliminating the biggest sources of stress and learning to manage the rest will help you have a positive outlook towards life, which will have a positive trickling effect on your family and friends. With better stress management techniques, things which seem overwhelming will soon become trivial. You will be healthier, happier, and more energetic; ready to face whatever obstacles come your way.
http://www.healthxchange.com.sg/healthyliving/SpecialFocus/Pages/16-tips-to-cope-with-stress.aspx
From the elderly to even young children, it seems that everyone deals with stress nowadays. Stress is our body’s (and mind’s) way of telling us that something has upset our normal equilibrium. At times stress is not a bad thing as it may motivate us to succeed but sometimes, stress can affect us in a negative way.
Here are some 16 stress management tips to help you better deal with stress.
1. A good way to start for many people is to eliminate artificial stress reducers, like alcohol or smoking which are detrimental to our health and beauty and only temporarily alleviate our stress symptoms without treating the cause.2. Eat a well-balanced diet which includes plenty of fruits and vegetables, as well as foods which are high in complex carbohydrates. An ideal diet also has moderate amounts of protein while remaining low in fat.
3. Avoid excessive amounts of caffeine (coffee, black/red tea, soft drinks with caffeine, etc.) which could increase your anxiety and even cause palpitations. Don’t drink coffee after 6pm.
4. Exercise is one of the best ways to reduce stress and improve your overall quality of life. Walk or do whatever exercise you feel comfortable with. You may prefer to join a fitness club. Be sure to exercise regularly. Don't concern yourself with your family or work while you are working out; this is your time and don't let anyone or anything interfere.
5. Go outdoors whenever possible. A little sunshine and activity can do you a world of good and enhance your entire life outlook.
6. Think positive. For each negative thought you have, try to counter it with something positive. Always look for that silver lining.
7. Be a 'kid' sometimes. Do what you enjoyed doing when you were a child. Draw, paint, dance, read, play music, even play with play-dough. Express yourself without worrying about maintaining the image of who you are 'supposed' to be. Just relax and enjoy yourself. We all have a little child in us and it's a good idea to allow that child within to come out and play from time to time.
8. Set realistic goals for yourself. Don’t set yourself up for failure by setting unrealistic goals. For example, if you are dieting, realise that you cannot lose 10kg in one month. Allow for sufficient time to reach your goals and acknowledge that occasional setbacks may occur. Avoid expectations altogether if you can; expectations and reality are often two entirely different things.
9. Learn to manage your time well. Time management is essential when you have to juggle numerous projects or roles. Always give yourself sufficient time to accomplish your tasks.
10. Learn that it is OK to say 'no' occasionally. Very often, we feel we have to say 'yes' to everyone, every time we are asked for help. Remember, you cannot be all things to all people. You must first meet your own needs before you can truly give others what they need.
11. Make time for yourself. You have to be on top of your priority list. Attend to your own needs first. Once they are met you will find that you may have more time for others. You may find more pleasure in helping others when you don't feel that you must always put others’ needs before your own.
12. When you are facing an unpleasant situation, take a deep breath and count to ten before saying or doing anything. Taking a deliberate pause can have a calming effect, and allow you extra time to reassess the situation before taking possibly regrettable actions on impulse.
13. Practice deep breathing exercises. Imagine your stomach like a balloon, and inhale deeply and slowly, inflating that balloon. As you slowly exhale, think of the word “relax” and let it permeate your entire being, from the top of your head to the bottom of your feet. Let your stress be “released” from your feet.
14. Pamper yourself. Book a massage or a spa treatment. Indulge your senses to better manage your stress.
15. Aromatherapy can be of tremendous help. Try using five or six drops of lavender, bergamot, ylang-ylang or geranium essential oil in a warm bath or put two or three drops on a cloth and inhale from time to time during the day. You can also use a few drops on your pillow to help you to sleep better.
16. Adopt good sleep habits. Make sure you go to bed and wake up at about the same time every day. Avoid very stimulating games and take a warm shower before bedtime to help you relax. Try to resolve arguments before bedtime. If possible, only bring up issues during the daytime.
Eliminating the biggest sources of stress and learning to manage the rest will help you have a positive outlook towards life, which will have a positive trickling effect on your family and friends. With better stress management techniques, things which seem overwhelming will soon become trivial. You will be healthier, happier, and more energetic; ready to face whatever obstacles come your way.
http://www.healthxchange.com.sg/healthyliving/SpecialFocus/Pages/16-tips-to-cope-with-stress.aspx
The Couch
Frank Cintamani's Motto:
Just Do It and Learn from mistakes.
Georgia Lee's Motto:
Work hard for it, do your best no matter what the circumstance will be.
Part 1
Part 2
Part 3
Sunday, June 17, 2012
I like these songs
♡ PART 4: "PRIMADONNA" ♡ MARINA AND THE DIAMONDS [Official Music Video]
Belinda Carlisle - Leave A Light On
Carly Rae Jepsen - Call Me Maybe
Kelly Clarkson - Dark Side
Alexandra Stan - Mr Saxobeat (Official Video)
Adele - Turning Tables (LIVE AOL Sessions HQ)
Maroon 5 - Payphone (Explicit) ft. Wiz Khalifa
Usher - Scream
Gym Class Heroes: The Fighter ft. Ryan Tedder [OFFICIAL VIDEO]
The Wanted - Chasing The Sun
Bruno Mars - Grenade [Official Music Video]
Kris Allen - The Vision Of Love
Cheryl Cole - Fight For This Love
Alex Clare - Too Close (OFFICIAL VIDEO)
Kylie Minogue - Wow (Alternative Version) (HD)
Fun.: We Are Young ft. Janelle Monáe [OFFICIAL VIDEO]
Keane - Silenced By The Night
Jennifer Lopez - Dance Again ft. Pitbull
Sting - Desert Rose
Pixie Lott Boys And Girls
Maria - Blondie
Kylie Minogue - Timebomb
Daniel Powter - Bad Day (Video)
Enrique Iglesias - Heartbeat ft. Nicole Scherzinger
Home- Phil Phillips
Bruno Mars - Marry You
Belinda Carlisle - Leave A Light On
Carly Rae Jepsen - Call Me Maybe
Kelly Clarkson - Dark Side
Alexandra Stan - Mr Saxobeat (Official Video)
Adele - Turning Tables (LIVE AOL Sessions HQ)
Maroon 5 - Payphone (Explicit) ft. Wiz Khalifa
Usher - Scream
Gym Class Heroes: The Fighter ft. Ryan Tedder [OFFICIAL VIDEO]
The Wanted - Chasing The Sun
Bruno Mars - Grenade [Official Music Video]
Kris Allen - The Vision Of Love
Cheryl Cole - Fight For This Love
Alex Clare - Too Close (OFFICIAL VIDEO)
Kylie Minogue - Wow (Alternative Version) (HD)
Fun.: We Are Young ft. Janelle Monáe [OFFICIAL VIDEO]
Keane - Silenced By The Night
Jennifer Lopez - Dance Again ft. Pitbull
Sting - Desert Rose
Pixie Lott Boys And Girls
Maria - Blondie
Kylie Minogue - Timebomb
Daniel Powter - Bad Day (Video)
Enrique Iglesias - Heartbeat ft. Nicole Scherzinger
Home- Phil Phillips
Bruno Mars - Marry You
Sunday, June 10, 2012
Holding hands
I'm so envious of couples holding hands.
When I was at Hyde Park, I was sitting with 1 elderly couples. They were smiling at me. Their smiles were so beautiful and serene. It was at a late afternoon. The park was so beautiful with half daylight. As the daylight got lesser and lesser, the elderly couples said goodbye to me. Grandpa held grandma's hand and walked together. While they were walking together, they looked at the white swan and chatted about it and continued their walks. So sweet. =)
Every now and then, I see couples holding each other hands, whispering to each other ears and pecking on each other face. I'm so envy.
With my introvert personality, I wonder would I ever have these moments happen to me. Why introvert? I can be extrovert but I'm very introvert when comes to relationship. In my entire life, I never ever dare to say I like a guy. I'm very shy and have no gut in this area. (>_<)
When I was at Hyde Park, I was sitting with 1 elderly couples. They were smiling at me. Their smiles were so beautiful and serene. It was at a late afternoon. The park was so beautiful with half daylight. As the daylight got lesser and lesser, the elderly couples said goodbye to me. Grandpa held grandma's hand and walked together. While they were walking together, they looked at the white swan and chatted about it and continued their walks. So sweet. =)
Every now and then, I see couples holding each other hands, whispering to each other ears and pecking on each other face. I'm so envy.
With my introvert personality, I wonder would I ever have these moments happen to me. Why introvert? I can be extrovert but I'm very introvert when comes to relationship. In my entire life, I never ever dare to say I like a guy. I'm very shy and have no gut in this area. (>_<)
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