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The Singlemost Important Word You Need to Use To Live A Happy Life

“I refuse to please others at the expense of my emotional well-being. Even if it means saying the magic word–no–to people who are used to hearing yes.

Some of us can give a flat out “no” answer to someone else. Some of us, well, we find ourselves stumbling over our words.

But the ability to deliver a polite yet firm “no” is often necessary.

While it’s usually much easier to give an affirmative answer (i.e. a “yes”) to someone, this habit is counterproductive to our health and well-being. We’ll get to this a bit later.

Know this: the wrong types of people will catch onto your appeasing ways – and are all too eager to exploit them.

A good example of this is the workplace – where almost no one wants to be. If you’re known as a “yes man” (or woman), certain people may take advantage.

“Hey, can you cover my shift?”

“Can you put in some overtime?”

“Can you help me out with this?”

How many of you have been on the receiving end of such questions? Of course, sometimes accommodation is necessary, and someone does have a legitimate reason for asking. Sometimes, the person is just shirking their responsibilities. Not carrying their own weight.

Chances are, in a current or past place of work, or a different environment, you’ve seen people taken advantage of because of an innate fear of saying no.

Perhaps you’ve been that person.

Here’s Why Saying the Word “No” Is Often Necessary

1. We all have limitations – in terms of energy, time, money, stress, etc. In today’s 24/7, “always on” society, it’s important that we manage such limitations wisely.

2. Not saying no when it’s necessary puts other people’s priorities above our own. This is not an act of nobility, it’s an act of appeasement.

3. We run the risk of over-promising and under-delivering. Not only do we disappoint those to whom we committed something, we’ll stew in our own self-disappointment.

4. Being a “yes man/woman” will make you appear weak and soft. In other words, a perfect “target” for any manipulator.

5. To preserve our psychological health. Committing to something, anything, without the proper resources always leads to a constant state of worry and stress.

things we do for people

Why Saying “No” Is Hard

1. Most of us are good-hearted people. We don’t want to disappoint others by rejecting their request.

2. We overestimate our capabilities. For example, thinking we perform a 2-day task in one day, if we don’t take breaks/go to the bathroom/eat lunch/etc.

3. Assuming the person asking is a friend, the last thing we want is to create friction in the relationship. (But does this “friend” constantly seek your “yeses”? Something to contemplate.)

4. We want to look good – in some way, shape or form. We want to be perceived as a “go-getter,” a “selfless worker” or something to that effect. This may even work for a while; that is until you experience the inevitable effects of burnout.

5. Associating rejection of a request to the rejection of the person. Saying “no” to someone isn’t personal. Provide a brief explanation if necessary.

How to Say the Word “No” the Right Way

1. Obviously, be polite about it. Some people (e.g. the slackers, manipulators) may need a firm “NO,” however.

2. Slow your inner monologue by saying “I need to check, but I’ll let you know,” or “I’ll get back with you, okay?” This does a couple of things. First, it alleviates the stress, anxiety and pressure of having to make an on-the-spot decision. Second, slowing the dialogue allows you to think things through. Can you really adhere to their request and follow through?

3. If a no is necessary because of certain constraints, try to make some time available for the other person. Can you have lunch sometime? Are they free during the next break? This is especially important as a relationship-builder.

4. Trust the person’s ability to deal with a “no.” Are you placating them out of fear of hurting their feelings? Simply say “No, I’m sorry” with a smile and trust in their ability to carry on.

5. Provide a brief, sincere explanation. “I understand. Unfortunately, I don’t have time to give it the proper attention. Next time you need something, check with me. I’ll see if I can help you out.”

6. Don’t stumble or look extra nervous. Appearing stoic yet relaxed while saying no is an absolute must. If you’re not comfortable saying no, it’s likely that you’re going to feel quite awkward at first.

Dr. Judith Stills, in an article written in Psychology Today called ‘The Power of No’ precisely (and correctly) explains:

“Wielded wisely, No is an instrument of integrity and a shield against exploitation. It often takes courage to say. It is hard to receive. But setting limits sets us free.”

There is no shame in saying no. It is your right at as a human being to set boundaries; in fact, it’s not only your right, it’s a necessity to help you experience the joy that is yours.

References:
Young, K., MA. (2016, April 01). How to Say ‘No’. (And why it’s important for an extraordinary life.). Retrieved April 08, 2017, from http://www.heysigmund.com/how-to-say-no-important-extraordinary-life/
(C)Power of Positivity, LLC. All rights reserved

How to Train Your Brain to Be More Creative

“Imagination is more important than knowledge. For knowledge is limited to all we now know and understand, while imagination embraces the entire world, and all there ever will be to know and understand.”

“Creativity is intelligence having fun.” – Albert Einstein (both quotes)

Einstein was a unique genius in that he possessed extraordinary (unprecedented?) gifts for the sciences, which may only be superseded by his insatiable creativity.

But this article is not about Mr. Einstein’s creativity – it’s about how we can expand upon our brain’s creative abilities. Creative minds will always be in demand; they are needed as artists, entrepreneurs, innovators, writers, and as individual contributors within an organization.

Here, we present some ways to expand and leverage your mind’s creative talents. It makes no difference whether you’re the next Elon Musk, or some high school student trying to make sense of the world (and your place in it). If you value creativity – and you should – this article will provide some useful tips.

How to Train Your Brain to Be More Creative

1. Forget the outcome

The best creative minds are much more concerned with the process, not the product. By staying in the moment and focusing their attention on the task at hand, a good creator innately understands that a favorable outcome is more likely.

Enjoy the process. The result will take care of itself.

2. Nix the criticism

Personal note: as a writer, I am prone to critiquing my work – and sometimes to obsessive levels. And you know what? When I do this, the quality of my work suffers. I cannot think clearly.

When creators relax (more on that below), and distance themselves from any self-imposed beliefs, the ideas begin to flow. Speaking of which…

3. Relax

Stress is a terrible companion of creativity. The best ideas do not, and cannot, surface when the mind is tense; they must come naturally. Do whatever is necessary to relax. Go take a walk, sit beside a lake or under a tree, meditate, play a video game…anything.

Read up on some of the creative breakthroughs people have had while relaxing; even while sleeping or dozing off. Paul McCartney, co-founder of the Beatles, said of the song Yesterday: “(I) woke up with a lovely tune in my head,” he inquired “That’s great, I wonder what that is.”

The rest is history.

4. Write ideas down

Jotting down creative ideas accomplishes two important things. First, you’ll have a physical record of the idea, making it more plausible that something will come of it. Second, this habit frees up valuable brain resources to piece together other creative ideas.

So, keep a “creative journal” and pen handy.

5. Read, then read some more

Perhaps no other activity stimulates the brain more than reading; making it an irreplaceable activity for creators. When we read on a consistent basis, new neural connections are formed in the brain – a process known as neuroplasticity.

Reading needn’t be a dreadful activity. Find any topic of interest to you, and spend a half an hour reading it each night before bedtime.

6. Listen to Mozart

Speaking of Einstein, he allegedly attributed his creative talents to Mozart, who is considered by many to be the most prolific and influential composer of the Classical era.

Called the “Mozart effect,” an abundance of research exists that shows “Mozart’s music may induce a short-term improvement on the performance of certain kinds of mental tasks known as ‘spatial-temporal’ reasoning.”

7. Meditate

How many of you thought this one was coming? This article simply wouldn’t be complete without discussing meditation’s benefits on creativity.

Meditation is conducive to creative thinking in that the practice quiets and relaxes the mind. According to the University of Southern California, the average person has 60 to 70 thousand thoughts per day.

creative - meditation

Remember what was discussed earlier about the importance of a relaxed mind in creative thinking? Meditation, when practiced effectively, promotes the higher-level functioning of the brain – an essential component to thinking creatively.

8. Lay off the “bad stuff”

Alcohol, cigarettes, refined sugars, processed foods – all ubiquitously consumed, especially in the West – and all counterproductive to sustainable creative thinking.

This “bad stuff” quickly depletes our energy levels; including energy resources within the brain. Laying off of these toxic items will help to sustain your energy and promote a sense of health and well-being. Energy, health, and well-being are important qualities when it comes to creative thinking.

9. Exercise your body and brain

Physical activity is a vital component to maintaining energy levels and health; thus is a potent inductor of original thoughts.

Exercising your brain is just as important. More specifically, puzzles and abstract activities shift the brain’s resources to approach a solution from a different angle. As our brain’s creative neural connections grow, so will out ability to conceive creative ideas.

There are plenty of ways to exercise your brain. If you own a smartphone, plenty of free apps on the market will challenge your problem-solving ability. Or, you can go the ole’ fashioned route and buy puzzle pieces. Lots of ideas here.

Sources:
Conradt, S. (n.d.). 11 Creative Breakthroughs People Had in Their Sleep. Retrieved February 09, 2017, from http://mentalfloss.com/article/12763/11-creative-breakthroughs-people-had-their-sleep
Pryse-Phillips, W. (2003). Companion to clinical neurology. Oxford, England, UK: Oxford University Press.
University of Southern California. Brain Trivia | Laboratory of Neuro Imaging. Retrieved February 09, 2017, from http://www.loni.usc.edu/about_loni/education/brain_trivia.php
(C)Power of Positivity, LLC. All rights reserved

20 Habits of People With High Confidence

Have you ever met someone who could mesmerize you with their presence? With the way they talk, walk, stand up, and sit down. You get the idea. Some people exude radiant qualities that attract people. Confidence.

When they talk, they’re captivating. When you speak, they’re listening. There’s a mutual connection – not always in a romantic sort of way – that leaves you wanting more of them.

Tony Robbins is an example of such an individual. Whether or not you happen to be a Robbins fan or not doesn’t matter much. His crowds of followers indicate the man’s attractive qualities that appeal to millions.

Call it confidence, charisma, allure, charm, magnetism, etc.; some people have that “it” factor that others love.

20 Habits of People With High Confidence

In this article, we discuss ten behaviors of people with a high confidence level. Let’s get going!

1. The correct body language exudes confidence

Those with a high level of confidence exhibit this trait in how they carry themselves. This isn’t to say that confident people feel confident at all times, but they understand the importance of appearing that way. Furthermore, they know that posture strongly correlates with feeling – a mind and body connection.

2. A sincere interest in others

Many of us try to think of a response while someone else is speaking. We do so because “uncomfortable silence” is something that feels unnatural and unaccommodating – a byproduct of social pressure that is not accurate in the least. Genuine sincerity bypasses the need to sound exciting and uses that energy to invest in others.

3. Being curious

Having a one-sided conversation is not attractive (or respectful). People who understand that everyone has a story, and takes this perspective with them, are more likely to attract others. Encourage someone to talk about themselves, and don’t sweat the details of what they have to say.

4. Sharing the spotlight

Confident people aren’t usually too concerned with being at the center. Forget the image of the high school jock in the hallway; the most confident men and women are also some of the most selfless. They’ll generously share the spotlight, heaping deserved praise onto worthy recipients and making an effort to lift the spirit of others.

5. Having a powerful message

Well, having a powerful statement with the proper purpose, that is. Some personal stories are inspirational (e.g., Tony Robbins, Oprah Winfrey) and conveyed with a selfless and humble disposition. By all means, tell your story but try to contextualize it to benefit someone else.

6. Show confidence by being an active listener

Expressing interest and asking questions makes people feel special and put them at ease. Let people speak without interrupting. Follow up their statements with clarifying questions as needed and place a high value on what they say.

In other words, talk less and listen more.

7. Forgetting the need to be right

Okay, more science-based stuff here. In a study conducted at Emory University, the brain’s primitive “fight or flight” response activates in proportion to their interest in the topic at hand. The need to feel right is ingrained within the human brain, especially when passions are stoked – and this is true regardless of evidence or rationale.

The most confident people will suppress many of these primitive emotions, choosing to engage and sustain a conversation with someone regardless of their opposing viewpoints.

8. Start with a positive mindset

Starting the day with a positive mind makes navigating the day much more manageable. We’ll begin conversations on a positive note, act more respectfully and sincerely, and leave a positive impact wherever we go.

9. Displaying vulnerability

Contrary to what many people still believe, showing vulnerability is not an act of weakness. It is a very human activity that is both charming and compelling. Being vulnerable has a way of establishing trust and revealing a sense of confidence. Displaying vulnerability also delivers a powerful message: that it’s okay to be less than perfect and that we needn’t be so hard on ourselves.

10. Smile to display confidence!

No big surprise here. Confident people are more self-assured – and in many cases, happier – than other, less certain personality types. Even a slight smile will immediately lower many people’s guard, making them more willing to listen to what you say. They’ll also have an established sense of trust when it’s time for you to attend.

intensive exercises

11. Secure in Their Knowledge and Abilities

People with a high level of confidence have worked hard to get where they are. They have the knowledge and skills that they have learned over time. Since you are self-sufficient, you know that you’ll always find a way to manage any situation.

If you aren’t happy in your present position, you know that you can make a change. Perhaps you are among the folks who step out on faith for a different career move. Even if you lose your job tomorrow, you have enough confidence to find something similar or with higher pay.

12. Sets Goals and Accomplishes Them

Another way that people build their confidence is by setting and accomplishing goals. According to an article published by the University of Michigan, establishing goals helps develop more clarity for the future. Plus, it offers better insight to decide what’s essential and not.

When you set realistic goals, you feel a great sense of success with each one you accomplish. Then, you are more apt to believe enough in yourself to set the bar higher. Each accomplishment gives you more satisfaction and self-assurance.

13. Pays Attention

Confidence doesn’t come when folks ignore others. Just think of all the information and skill sets you’ve learned from people. You also build stronger personal and professional relationships when you pay attention to the thoughts and ideas of other individuals.

The whole idea is to be “present” at the moment. Not only are you actively listening, but you’re also showing empathy. You’re present in the situation, and you’re not thinking about what’s for lunch. You let other people know that if something’s important to them, it’s important to you.

14. Knows How to Process Negative Feedback

No matter how much confidence you have, you’ll always face criticism. It’s impossible to please everyone all the time, and you see the futility of trying. Perfectionism isn’t based on reality and does nothing but erode your self-esteem.

However, you’ve realized the secret to sorting constructive criticism from hateful comments. Although constructive criticism can sting a bit, it’s offered kindness to help you do better. Mean-spirited criticism is usually based on negativity, jealousy, and not understanding.

You take constructive criticism and use it to be more successful. When you reflect on the past, you can see your progress. Then, you push hateful criticism to the side and don’t let it get to you.

15. Not Afraid to Learn New Skills

It’s a sign of a highly confident person when you believe in your abilities. However, you’re never so self-assured that you’re above learning new skills. You realized a long time ago that there’s always room for improvement.

It takes a lot of courage to go back to school or learn new skills from generous mentors. Since you’re already solid in your current skill sets, your confidence drives you to learn more. The more you know, the more life satisfaction you have.

The more confident you are, the greater your thirst for knowledge. You try to learn something new every day. Boredom is your greatest enemy, and you fight it by keeping your body and mind active.

16. Doesn’t Procrastinate

It’s difficult for people to be confident when constantly avoiding responsibilities. Some people think why they should do something today when they can put it off till tomorrow. Unfortunately, tomorrow doesn’t come, and they feel worse about themselves.

A study published by the National Library of Medicine discusses a possible link between procrastination and self-esteem. They found evidence suggesting that people with higher self-efficacy tend to have higher confidence levels. Therefore, according to the article, these people tend not to procrastinate as much as those with lower self-esteem.

So, you can be more confident when you do things promptly instead of avoiding them. Once you’ve completed a dreaded task, you may realize that it wasn’t as intimidating. You’re more likely to accomplish your goals and believe in yourself more.

17. Is Always Willing to Help Others

An undeniable sign of a confident person is your willingness to reach out to others. You have enough trust in your abilities that you’re not afraid to help those who need you. Plus, you’re not so high and mighty that you can’t do the most menial tasks as a helper.

If you’re one of these self-assured people, volunteering for worthy causes is important to you. Whether you’re a reading tutor at the library or a volunteer at your local soup kitchen, you have a helper’s heart. You’re there to build other people’s self-esteem and encourage them to set and reach their goals.

18. Shrugs Off Failure

One of the greatest misconceptions in the world is that failure is permanent. However, confident people have learned that failure is only one puzzle piece. Instead of allowing it to define your life, you use it as a learning curve to do things better.

Think of where the world would be if every successful person gave up after their first attempt. Most inventions and other technological advances wouldn’t be here. Fortunately, these creative minds learned from their mistakes and made their dreams a reality.

The difference between success and failure is that you get up and try again. You may have some people in the background with negative comments, but you ignore them as your confidence guides you. You focus on positive results and keep working until you achieve them.

19. Stands Up for Principles and Values

Confidence ensures that you don’t need to belittle others to stroke your ego. On the other hand, you needn’t let people walk all over you. Having the ability to stand up for yourself shows that you won’t allow others to create your self-esteem.

You’re not too intimidated to enforce boundaries in personal and professional relationships. While you’re recognized as a thoughtful individual, your generosity isn’t to be taken as a weakness. When necessary, you can assert your rights and politely put rude people in their place.

20. Make Decisions with Ease

Indecisiveness is often a product of low self-esteem. Some people aren’t sure enough in themselves to make the most straightforward decisions. They are chronically second-guessing and mistrustful of their gut instincts.

When you are confident, decision-making isn’t as mentally exhausting. Even when your decision is life-altering, you trust in your ability to choose wisely. You often seek guidance and research to reach the best-informed decision.

Let’s say that you’ve always dreamed of starting your own business. You believe you can do it by judging by your past successes and learning from mistakes. Success must begin in your mind before it is manifested.

You’re also less likely to battle regrets of “what if” and “if only.” You don’t allow indecisiveness to stand between you and your dreams. As a highly confident person, you needn’t worry about the fear of missing out on anything.

confidence quote

Final Thoughts on Learning to Have High Confidence

Becoming a person with high confidence is a journey, not a short jog. It comes with experience and internalizing each success, no matter how small. Self-esteem is a gift you give yourself, and nobody can take it from you.

5 Questions To Ask Yourself Before Living With Your Partner

There is a fine (yet distinct) difference between dating someone and living with your partner.

Sure, the dating phase may have been terrific. Sure, you love the person that’s come to embrace who you are, and reciprocated such feelings. If so, that is wonderful.

BUT…

Living together – as in sharing an abode – carries an additional set of responsibilities that dating doesn’t. Make no mistake: personal compatibility and cohabitation are two different animals.

Cohabitation requires a different type of compatibility.

Hence, the reason for this article.

From the first date to a wedding date, love has an arguably beautiful way of negating the boring-but-necessary “practicality” thing. Not everyone you’re attracted to is conductive to your (real or perceived) way of life – or your future.

Are we saying that a couple in love cannot overcome perceived flaws? NO! Can compromise and understanding “narrow the gap” in many areas, including cohabitation? YES!

Please take a second and understand the last statements. As deeply flawed human beings, many people have  found a sense of purpose and destiny through the love of a woman. It IS possible.)

The difference: there must be a mutual – at least, to some degree –  understanding between you and the person who you love in terms of living conditions. Failure to reach such mutuality leads to conflict;, tension, leading to communication breakdowns, leading to relationship problems…you see where this is going.

“Alone we can do so little, together we can do so much.” – Helen Keller

Are You Ready to Live With Your Partner?

Here are five important things to consider before renting that awesome apartment, condo, or house:

highly compatible partners

#1 Are you ready to “play house?”

One’s age and maturity level are a potential deal-breaker when living with someone else. Another “x-factor”: is personality; not the one you see, but the “private” persona.

Some young couples fall in love, move in together, and things work out great. For others, renting a place together with the “ex-someone” ranks among their worst decisions.

The former group tends to have an open, effective line of communication, the setting of expectations and responsibilities, and a high level of commitment. For the latter folks, well, one or both partners lacked something.

#2 Are finances the main priority?

Money is important, yes, but not nearly as important as living compatibility. While it may be ultra-tempting to “split the rent” (and it’s tempting), it won’t matter if you have to pay hundreds of dollars to terminate a lease preemptively.

Carefully consider if the almighty dollar (or pound, Euro, other currency) is/is not skewing your decision-making. Of course, you must discover the similar motivations of your partner.

#3 Is your partner (ahem) untidy?

Don’t underemphasize the importance of cleanliness standards (or lack thereof). Odds are you’ve visited your guys/gals living quarters once or twice…so, what was your impression?

Perhaps the more important question: how much or little similarity did said living quarters resemble yours? If your space exhibits the cleanliness of a hospital operating room, you’re going to have a difficult time accepting anything less.

If you both tend to be untidy folk, congrats.

#4 Are you a loner or a partier?

And is your partner a loner or a partier? We all know that opposite personalities often attract. But again, attraction and cohabitation bear no relation whatsoever.

So if you’re an introvert that’d rather go on a Friday night Netflix binge, and your partner is an extra-extravert that’s ready to B-line to the nearest nightclub, you may have a problem.

Of course, two reasonable people with differing personalities and a mature mindset can compromise and accommodate. The problem lies when one or both people are unwilling to adhere to such over the long-term.

#5 Have you looked at this decision objectively?

Admittedly, this last question can be a bit perplexing. But have you given careful consideration to why you’re moving in together?

Is it because you both truly love one another, or is it an impulse thing?

We’re not discounting the importance of emotions – they are necessary to any fruitful partnership. However, having a “good feeling about this” is not (or shouldn’t be) the preferred benchmark here.

Consider the questions above carefully before jumping headfirst into a living situation that may not work out. Research other things to consider when moving in with your partner. And think objectively.

If you’re still unsure, go for the lease offering the shortest duration (yes, even if said lease eliminates the well-advertised, long-term “perks”!) love

Final Thoughts on Moving in With Your Partner

Research (surprise!) differs on the benefits and drawbacks of cohabitation. The preponderance of pre-2000 research apparently links pre-marriage cohabitation with higher divorce rates.

The good news, for all of you duos eagerly seeking a lease (and a marriage?) is that prior research may have drastically overestimated the relationship between living together, breakups, and divorce.

Arielle Kuperberg, an assistant professor of sociology at the University of North Carolina-Greensboro, states:

“It turns out that cohabitation doesn’t cause divorce and probably never did,” says the experienced sociologist and researcher, “What leads to divorce is when people move in with someone…before they have the maturity and experience to choose compatible partners and to conduct themselves in ways that can sustain a long-term relationship.

Her advice? Wait until you’re at least 23 years old. Research suggests that each year spent in a relationship without cohabitation between the ages 23 and 33 lessens the likelihood of breakup, divorce, and broken leases (okay, that last one wasn’t in there.)

It makes sense, though.

5 Things To Do When You’re Overstressed (That Actually Work)

Are you overstressed?

“The mind can go either direction under stress – toward positive or toward negative: on or off. Think of it as a spectrum whose extremes are unconsciousness at the negative end and hyperconsciousness at the positive end. The way the mind will lean under stress is strongly influenced by training.” – Frank Herbert, “Dune”

Stress levels in America – and in many places around the world – are at or near an all-time high. Financial worries, excessive work hours, family responsibilities, health problems – all have contributed to the current stress epidemic.

Want to know the pervasiveness of stress? Google “stress epidemic” and brace yourself. Read some of the material – it’s absolutely horrendous how stress has infiltrated and entrenched our everyday lives.

It’s also troubling how– individually and collectively – we’ve have allowed stress to penetrate our culture. Here’s an eye-opening fact:

According to the American Psychological Association, chronic stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide. And more than 75 percent of all physician office visits are for stress-related ailments and complaints.

Reverting to the introductory quote by Mr. Frank Herbert, it is essential that we train ourselves to counteract the effects of stress – and there are numerous ways to do just that. We must take back control; not just for ourselves, but for future generations.

In this article, we focus on five simple, unique and effective ways to reduce stress. We hope that these methods prove useful and beneficial to your health.

Here are 5 things to do when you’re overstressed (that really work):

overstressed

1. Eat some oatmeal

Oatmeal not only tastes good, it’s a wonderful antidote to stress. This food can “reduce levels of stress hormones” and release “feel good” chemicals in the brain.

Oatmeal contains an abundance of tryptophan. That’s an important amino acid and the building block for the neurochemical serotonin. In order for the brain to produce this “feel good” chemical, a sufficient level of tryptophan must be available.

Oatmeal contains some other important elements, as well. Magnesium, a natural relaxant, and prebiotics, which help manage stress levels and aids sleep, are both plentiful in oatmeal.

2. Drink some O.J. when overstressed

According to an article published in the American Chemical Society:

“Large doses of vitamin C can prevent illness by alleviating the body’s normal response to stress, according to scientists at the University of Alabama in Huntsville.”

The study measured the effects of Vitamin C on the adrenal glands under stressful conditions. The adrenal gland “reacts to stress by releasing corticoids, such as corticosterone and cortisol. These and other hormones trigger the ‘fight or flight’ reaction that allows us to strong into action when in danger.”

Researchers observed that rats that were fed large amounts of vitamin C showed reduced levels of stress hormones in the blood; along with reduction of other “typical” physical and emotional stress indicators.

3. Get a coloring book for when you feel overstressed

Adult coloring books are, well, coloring books with more intricately designed patterns and images. For the uninformed, it turns out that adult coloring books are selling like hotcakes, including on Amazon, where some related products have outsold many well-received books.

Jane P. Ehrman, M.Ed., and board-certified Clinical Hypnotherapist: “When you’re coloring, all you have to do is stay in the moment,” she states simply, “It gets you out of your head. That’s what’s so great about it.”

There are plenty of related products on the market, as well as free downloadable patterns and images.

Speaking of patterns and images…

4. Look at patterns in nature

Patterns found in nature, including shells, snowflakes, water currents, etc., can be a natural way to calm the brain. Patterns that repeat identically or comparably are known as “fractals.”

In a study published in the journal Frontiers in Human Neuroscience, researchers showed participants various fractal objects or images, concluding that fractal patterns stimulate “positive perceptual and physiological responses.”

In other words, the brain “appreciates” the aesthetic presentation of intricate patterns. Get out into nature, blow some bubbles, or search for “fractal images” online – and just relax.

nature

5. Practice guided imagery when overstressed

Guided imagery is “a visualization technique that helps you relax by imagining a calm place, or doing a mental rehearsal of a stressful situation.”

Athletes use this practice prior to a performance and to excellent effect. Here’s an example. Michael Jordan, perhaps the best basketball player of all time, is an avid practitioner of guided imagery practitioner.

In a 2015 study published in Complementary Therapies in Clinical Practice, patients who listened to a guided imagery CD for 18 minutes prior to undergoing surgery demonstrated significantly lower anxiety levels than the control group.

Practicing guided imagery is a relatively simple process. “Sit in a comfortable spot, close your eyes, and take three of four deep breaths. Imagine yourself in nature, or walking on a path.” Some practitioners listen to gentle music or nature sounds to aid this practice of mindfulness.

These Things Happen To Your Body When You Stop Eating Meat

To start with, we just want to say that we’re not bashing meat-eaters. So if you cut down on or eliminate meat, you find an extremely healthy option given the average American diet – one high in unhealthy fats, lacking fiber, and excessive sugar intake.

People abstain from meat for various reasons, including ethical, nutritional, and/or environmental concerns. While it is beyond the scope of this article to elaborate on the rationale of vegetarianism/veganism, the dietary practice is buttressed by plenty of scientific evidence.

The consumption of heavily processed meat, which is (by far) the most common type eaten, can hurt our bodies. Conversely, a meat-free diet can produce several positive benefits.

This article discusses some of the benefits of eliminating meat from your diet.

Let’s get going!

These Things Happen To Your Body When You Stop Eating Meat

“[The] meat we eat today is vastly different from the meat our ancestors ate. Back in the day, animals roamed free and ate grass, insects or whatever was available to them…Today, some of our meat products go through even more processing…they are smoked, cured, then treated with nitrates, preservatives, and various chemicals.” Kris Gunnars, BSc

1. Inflammation takes a nosedive

Chronic inflammation link to the development of various diseases, including atherosclerosis, autoimmune diseases, diabetes, cardiovascular disease, and stroke. As a result, a diet high in heavily processed foods, including meat, raises the body’s inflammation level.

Meanwhile, a diet with plenty of fruits, whole grains, vegetables, legumes, and tuberous foods (potatoes, carrots, beets, yams, etc.) has been shown to ward off inflammation. High levels of antioxidants, fibers, and phytonutrients contribute to this anti-inflammatory effect.

meat

2. You produce more “friendly bacteria”

Trillions of microorganisms live within our innards, many of which are vital to our overall health. Some of the roles of “friendly bacteria” include maintaining gut health, aiding digestion, strengthening the immune system, preserving healthy tissue, and protecting us from cancer.

Plant-based foods enhance the abovementioned benefits, while low-fiber foods disrupt the microbiome (our “collection” of microorganisms.) Health-promoting bacteria are particularly important in the gut, where toxic byproducts from meat and other processed foods increase the risk of high cholesterol, stroke, and heart attack.

3. You lower the risk of type 2 diabetes

In a 17-year study published in the journal Annals of Nutrition and Metabolism, researchers discovered a strong correlation between the frequency of meat consumption and increased diabetes risk. Here are some of the study’s observations:

  • Weekly meat eaters were 29% more likely than non-meat eaters to develop diabetes.
  • Frequent consumers of processed meats were 38% more likely to develop diabetes.
  • Over the 17 years, participants whose diets included meat at least once per week were 79% more likely to develop diabetes than vegetarians over the same tenure.

Contributing to the disproportionate rates of diabetes in meat eaters are animal fat, nitrate preservatives, heightened inflammation, obesity, and suppression of insulin function.

Plant-based foods have demonstrated numerous diabetes resistant properties. Whole grains are also an excellent food source for fighting diabetes.

4. You’ll (still!) get the protein you need

Of the most prolific and mistaken views about meat is that it’s necessary to get the “right amount” of protein. This viewpoint is entirely false – here’s why.

First, the National Center for Health Statistics cites that the average meat eater consumes 150% more than the optimal amount of protein. Excessive protein consumption can produce many ill effects – diabetes, inflammation, cancer, heart disease, and weight gain.

Contrary to popular belief, plant-based (and other) foods contain high amounts of protein. Here’s a short list: soy (in any of its numerous forms), tofu, tempeh, chia seeds, edamame, quinoa, and legumes.

red meat

5. You’ll be doing your part for the environment and planet

Did you know that animal agriculture contributes to about 15% of all greenhouse gas emissions – exceeding the greenhouse gas emissions from every method of transport combined? Moreover, livestock (read: meat) and dairy processes account for about 70% of this total.

Besides being a massive contributor to the greenhouse gas (and climate change, global warming) problem, meat production is among the leading contributors to mass deforestation, destruction of animal habitat, and a significant threat to many species – some to the point of extinction.

In short, many reasons exist to eliminate (or reduce) our meat consumption. We’ve discussed the health and environmental impacts of meat production. But you should also not underestimate the ethical implications of animal agriculture.

“Factory farming,” as uncovered through numerous media outlets, often involves the inhumane, brutal treatment of animals en masse. Chickens are raised without access to sunlight; cows are knee-deep in their manure. Animals are repeatedly injected with growth hormones and other chemicals to expand their size – and, of course, the company’s profit.

References:
Vang, A., Singh, P. N., Lee, J. W., Haddad, E. H., & Brinegar, C. H. (2008). Meats, Processed Meats, Obesity, Weight Gain and Occurrence of Diabetes among Adults: Findings from Adventist Health Studies [Abstract]. Annals of Nutrition and Metabolism, 52(2), 96-104. doi:10.1159/000121365
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