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10 Back and Neck Stretches That Help Reduce Arthritis Pain

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If you have arthritis, you’ve already experienced the pain that accompanies it. It causes stiffness and pain, especially when you wake up in the morning. Luckily, many back and neck stretches can help reduce the pain and allow you to feel better every day.

Many types of arthritis affect your neck and back, including rheumatoid arthritis ankylosing spondylitis, psoriatic arthritis, and osteoarthritis. If you wake up feeling sore and stiff, implementing a morning stretching routine can help. It promotes mobility and eases pain as you begin your day.

Without back and neck stretches, you won’t move as well, and the pain can become debilitating. It leads to decreased functioning and an inability to get through your regular daily activities. Staying active is essential and the best way to live a fulfilling life with less pain.

You’ll want to take it slow and ease into the back and neck stretches. Be gentle, and don’t push yourself past a comfortable position. If any movements hurt, skip it and try another one until your body is ready. Also, be sure to check with your doctor before starting any exercise routine.

Why Arthritis Causes Back and Neck Pain

Your joints have a lot of impact over the years, and the wear and tear can wreak havoc. Arthritis can affect your knees, hands, wrists, and feet but also causes back and neck pain. It breaks down the vertebrae in your neck, causing more than 85% of people over sixty to suffer from arthritis in that area.

While you might want to keep your neck and back still when they hurt, it will only worsen your symptoms. You’ll experience more stiffness and potentially the loss of movement. Back and neck stretches will help improve the situation and strengthen your body.

neck stretches

Tips For Doing Back and Neck Stretches

Before beginning the stretches for relieving arthritis pain, you’ll want to remember a few things. Make sure to move gently as you do each stretch, avoiding sudden movements. If you experience any pain, stop immediately and try something less intense.

Ten Back and Neck Stretches That Help Reduce Arthritis Pain

These stretches help reduce arthritis pain in the back and neck. You can adjust the position until it’s comfortable, but make sure to follow it as much as you can. The more you stretch, the easier it becomes, and you can increase how much you do.

1. Head Tilt

This stretch benefits both sides of your neck, improving pain on either side. You’ll want to start by standing or sitting straight up, making sure not to slouch. Then, tilt your head to the right without lifting either shoulder.

Hold the position for five or ten seconds before returning to the starting position. Repeat the stretch, tilting your head to the left this time. It’s best to do this five times on each side.

2. Half Push-Ups

Half pushups are perfect for relieving your back and neck. You’ll want to start by lying on your front, positioning your forearms flat on the floor. Bend your elbows at your sides as you look down and straighten your neck.

Once you’re in position, slowly push down on your hands, arching your back up. Make sure to keep your hips on the floor and arch until you experience a stretching sensation in your tummy muscles. Hold the stretch for five to ten seconds, and then return to the starting position, aiming to do it ten times.

3. Knees to Chest

You’ll start this stretch by lying on your back with your feet flat on the floor and your knees bent. Use your hands to bring one knee up, gently pulling it towards your chest.

Hold this position for about five seconds before putting your foot back on the floor. Relax briefly, and repeat the stretch with your other knee. Try to do the knees to chest stretch five times on each side.

4. Retraction Neck Stretches

The neck retraction stretches help relieve the pain from frequently tilting your head. This pain typically happens when your head is stuck forward for extended periods, commonly from texting or staring at a smartphone.

Start the neck retraction by pulling your shoulders back to open your chest. Then, pull your head backward, giving yourself a double chin. Make sure you don’t tilt your head forward or backward and keep looking straight ahead.

It stretches your lower neck, back of the head, and base of your skull. You might even feel it in the front of your neck. Hold the position for at least five or ten seconds, then repeat the stretch five times if possible.

5. Neck Retraction with Rotation

You’ll follow the same steps as a regular neck retraction for this stretch but then add another step. Pull your shoulders back, make a double chin, then rotate your head gently to one side. Slowly turn it to the other side, and repeat the movement about 20 times for ten rotations on each side.

You shouldn’t feel any sharp pains while stretching, so stop if it occurs. This stretch allows you to improve your range of motion and keep your joints as healthy as possible.

6. Knee Rolls

Knee rolls are beneficial for your neck and back, quickly reducing pain and promoting strength in those areas. Start by lying on your back with your knees bent, keeping your feet together. Slowly roll your knees to one side while keeping your shoulders flat against the floor.

Hold the position for ten seconds before rolling back to the starting position. Then, roll to the other side, repeating the stretch three times on each side.

7. Deep Lunge

For a deep lunge, kneel on your right knee first. Put your left leg in front of you with your foot flat on the floor. Lift your back knee off the ground and hold the position for five seconds before putting your knee back down.

Lift your knee again, repeating the process three times on the same side. Then, switch legs and do it another three times on the other side. A deep lunge is more beneficial than a regular lunge because it increases the range of motion.

8. Neck Stretches: Drop and Raise

This stretch increases flexibility and movement by working your neck’s front and back. To start, you must stand or sit up straight and slowly lower your head until your chin touches your chest.  Hold the position for five to ten seconds before returning to your starting position.

Then, lean your head backward slightly, holding for another five or ten seconds. Repeat the stretch until you’ve done it five times in each direction.

9. Side Bend Rotations

Tilt your head to the left for this back and neck stretch, bringing your ear toward your shoulder. There shouldn’t be any discomfort as you do this, so stop if you feel pinching or stabbing. Go as far as you can, then rotate your head until you’re looking at the ceiling.

While looking at the ceiling, see if you can drop your shoulders down. Then, take a deep breath and try to deepen the stretch as much as you can. Stay in this position for 25 to 30 seconds before slowing returning to the starting position and repeating on the right side.

10. Arching and Hollowing

This stretch requires that you get on your hands and knees to start. Keep your hands under your shoulders and your knees under your hips throughout the stretch. When you’re in position, arch your back upwards and drop your head down.

Hold the position for five seconds before returning to the original position. After five seconds, slowly lift your head, relax your stomach, and stick your bottom out. Hold this new position for five seconds before repeating the entire process five times.

Besides Neck Stretches, Try These Three Tips to Reduce Arthritis Pain

Back and neck stretches are great ways to reduce arthritis pain. However, other techniques help, too. You can do these methods along with your stretching routine.

1. Go For Regular Walks

Walking is a low-impact way to reduce arthritis pain, and it offers cardiovascular benefits. You’ll want to wear comfortable walking shoes to reduce back pain. Walk lightly on your feet, practicing good posture throughout your walk.

2. Try Tai Chi, Which Incorporates Gentle Neck Stretches

Tai chi is similar to yoga, but instead of building strength and flexibility, it focuses more on alleviating pain. It is a form of gentle, continuous stretches that require movement. Tai chi puts less stress on your joints and improves balance better than yoga, too. You can take a Tai chi class or learn it at home, making it easily assessable.

3. Improve Your Posture

No matter what you’re doing, you should ensure good posture. Keep your back straight, shoulders relaxed, and arms at your sides. If your posture is good, you’ll experience reduced joint pain.

neck stretches

Final Thoughts on Back and Neck Stretches That Help Ease Your Arthritis Pain

Arthritis pain can make you feel like you can’t move, causing you to give up on stretching and exercise. However, when you spend too much time resting, it can worsen your condition. It can also cause you to gain weight, putting more pressure on your joints.

These back and neck stretches can help reduce arthritis pain and allow you to live a fulfilling life. When you stretch and feel good, you’ll experience less pain. Develop an exercise and stretching routine to improve your situation right away.

4 Types of Obsessive-Compulsive Disorder Never to Ignore

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Obsessive-compulsive disorder has become a famous phrase to describe when someone cleans excessively or likes order. However, this anxiety-based condition is multifaceted and involves much more than someone who wants a clean home. The folks who suffer from this mental health disorder have compulsions or obsessions that repeatedly cause them to do the same things.

People with OCD feel like their life is on a merry-go-round where they must repeat the same behaviors and can’t seem to get out of the loop. It’s a stimulus-response that results in a pattern. For instance, someone afraid of germs might wash their hands multiple times.

You may feel that your hands are contaminated and perceive danger from the germs, so you wash compulsively. While cleaning your hands is good, this individual will wash them until they’re raw to eliminate the threat. This condition affects 1.2 percent of the population in this country, according to statistics gathered by the National Library of Medicine.

The same study found that this disease occurs in adults and children, affecting women more than men. It’s important to note that obsessive-compulsive disorder is not a single symptom, like hand washing. However, it’s a set of compulsions that dominate your life. The same person who washes their hands over and over might also keep verifying the stove to make sure it’s off or locking and relocking the front door.

Understanding the Difference Between Obsessions and Compulsions

obsessive-compulsive disorder

Obsessions are unpleasant, rhythmic thoughts, urges, or psychological pictures that generate anxiety and stress. The most common obsessions observed by the mental health community include:

  • Aggressive thoughts
  • Impulsive behaviors
  • Forbidden thoughts
  • The need for symmetry and balance
  • Fear of germs or pollution from outside sources

On the other hand, compulsions are behaviors that must be done repetitively. The person with this mental health disorder gets into a pattern of negative thoughts and feels compelled to act out to calm these notions. Here are some of the most common compulsions observed:

  • Rituals that involve counting things
  • Checking and rechecking things like the stove, doors, kids, etc.
  • Arranging things in a precise way
  • Excessive handwashing
  • Preoccupation with bathing

Here’s where it gets tricky. A person preoccupied with counting rituals or handwashing might not be diagnosed with this mental health disorder, as it can signify other conditions. However, combining obsessions and compulsions helps paint a better picture for the treating physician.

Diagnosing Obsessive-Compulsive Disorder

You might like to keep your hands clean, but the compulsion doesn’t elevate to that of someone who has OCD. People who have this disorder are caused great distress by their symptoms. For a psychiatrist to diagnose someone with this condition, they must meet specific criteria defined in the DSM 5 or the Diagnostic and Statistical Manual of Mental Disorders. Symptoms that meet these criteria include:

  • The inability to defuse distressing thoughts or behaviors, ruminations.
  • Spending excessive amounts of time on ritualistic or compulsive behaviors
  • Occupational, social, and interpersonal impairment exists because of the obsessions and compulsions
  • Other comorbidities like depression or substance abuse. Many feel the need to self-medicate
  • Relief from anxiety when engaged in compulsive behaviors
  • The need for orderliness may stem from past traumas.

There are many facets to obsessive-compulsive disorder, so it’s so much more than just a motto used to describe someone who likes their home to be tidy. The person with this condition is suffering and needs help. They entrap their mind with negative thoughts that cause them great anxiety.

Four Types of Obsessive-Compulsive Disorder

The disease is divided into four types or subcategories to complicate the condition further. A person may suffer from one or many kinds, and it can often be tricky to figure things out. It takes a skilled psychiatrist or mental health professional to peel back the layers and see what’s going on under the surface.

When a doctor first meets a patient, they will consider their symptoms. These symptoms can be placed into distinct categories or dimensions, as they call them in the mental health community. Additionally, these symptoms can also include compulsions and obsessions alike.

Type 1: Contamination

The first and most recognized category of this condition is contamination. Folks that fall into this group are afraid of germs and their space becoming unkempt. It’s the most talked-about of the subcategories of this disorder, but it’s certainly not the only one to consider. Here are some signs that a person has an issue with contamination:

  • Excessive cleaning – vacuuming, mopping, dusting
  • Created spaces they deem as clean or safe to dwell
  • Sterilizing and disinfecting constantly
  • Purging any items that they believe are bringing germs into their space
  • Constantly changing their clothes

obsessive-compulsive disorder

Type 2: Intrusive Thoughts

Everyone has intrusive thoughts, but the person suffering from obsessive-compulsive disorder finds that they’re repetitive and can be vile. These thoughts cause this person a great deal of distress or anxiety. The ideas can be anything from disturbing to violent.

For instance, one person may not get into the car because they fear they will have a wreck. They may see an accident scene with all the gore in their mind’s eye. They feel these are warning signs of impending doom coming if they get into the car, so they may refuse to drive.

Another person might have disturbing fantasies. For instance, they may feel that they’re going to cause harm to someone they love. The problem is that these thoughts become so real that they interfere with a person’s life. Here are some common ruminating thoughts these folks experience:

  • Doubting the love of their partner
  • Obsessed by sexual thoughts that are disturbing in nature
  • Believing that if you think something terrible, it will cause that thought to manifest
  • Fixating on religion or religious issues
  • Fearing that a person will act violently against the ones they love
  • Intrusive thought patterns that inhibit their ability to function

Type 3: Hoarding

You’re probably pretty familiar with the hoarding aspect of this condition, as depicted on TV, and you can see it driving through your neighborhood. The person that suffers from this type of obsessive-compulsive disorder refuses to get rid of things like worn-out possessions because they feel they will need them later.

They will save items with little to no value and take up valuable space. Many of these individuals frequent yard sales, antique stores, dumpsters, thrift stores, and other outlet-type settings. They don’t need the things they collect, but they’re fearful of being without mixed piles.

Many of these individuals feel that they can sell the items for a profit should they fall on hard times. These folks will develop an emotional attachment to these items regardless of condition or value. Hoarding is divided into categories since it’s such a vast issue alone, they are:

  • Preventative – The person believes harm will come to them or someone else if they throw something away. For instance, they might not want to put glass in the trash because someone can get cut.
  • Deprivation – In this instance, the person won’t throw anything away because they might need it later. They feel that they will use it or make money from it later.
  • Emotional – Finally, the last type of hoarder holds on to things because they believe they’re of high emotional value. They may have old dolls, games, toys, or other items from their childhood or their children. Anything that has memories attached to it is complicated for them to get rid of.

Type 4: Checking

The final type of OCD is where a person has an obsession with checking things. They’re fearful that the house will blow up from the gas fumes if they leave the stove on. So, they will check the stove twenty times before they go to bed to make sure it’s off.

The need to check and recheck is a compulsion that drives them mad. They may fear they left the water on or left an unlocked door. They might also be afraid they wrote an email for work with errors that will cause them to be fired. Thus, they will check the email repeatedly.

obsessive-compulsive disorder

Final Thoughts on Obsessive-Compulsive Disorder

While it seems that obsessive-compulsive disorder is overwhelming, it’s a very treatable condition. Since it’s anxiety-based, it’s known to respond well to psychotherapy as well as other treatments. The ruminations that come along with this condition are hard to ignore, but others suffer from the need for orderliness.

This condition might display as many different things, but the core of these behaviors is an anxiety disorder. There are varying degrees of severity, and it’s common to run in families. According to the National Library of Medicine, the genetic links to this mental health disorder are definitive.

If you or a loved one is suffering from obsessive-compulsive symptoms, you should seek help sooner rather than later. This condition is progressive and will only worsen as the ruminations take over.

4 Benefits of Self-Regulation Never to Ignore

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Self-regulation is a term with many different definitions in the realm of psychology.

Most experts define it as the ability to execute actions aligned with core values and long-term goals. This practice involves the capability of emotional intelligence, as you’ll need to control and manage your feelings, thoughts, and reactions in the process.

In the most generic layman’s terms, the ability to self-regulate means you can think before you act. It means that you can satisfy your emotional thoughts in positive ways so that your actions are ones you’d be happy with. This skill prevents you from caving into more disruptive feelings and other similar impulses.

Most adults’ level of skill in self-regulation is rooted in their childhood development, research shows. If you learned to self-regulate as a child, you developed emotional maturity and socially intelligent management skills as part of your upbringing. If you never knew these things, you likely struggle with self-regulation today.

But does that mean that you’re stuck with your current self-regulation skills? No, not at all! You can learn to boost your self-regulation and improve how you interact with your emotions and thoughts. It’s a complicated process, though, and you remain unconvinced that it’s worth it. Let’s tell you right now that it is! Here are four benefits of self-regulation never to ignore.

1.      It Improves Executive Function

Executive function refers to a series of mental skills and cognitive processes that aid in the planning, managing, and executing of various intended goals and actions. Essentially, anything you do that requires conscious decision-making and thought requires executive function.

self-regulation

If you’ve ever struggled to do something, even just a simple task, because you just couldn’t will yourself to, then you’ve worked with executive function problems. For example, you might have sat at your computer and thought, “I need to go to the bathroom,” but found yourself feeling too “lazy” to go for another hour.

These executive function problems are an annoyance with simple everyday tasks, but they can be a massive factor in failing bigger goals. When you’re not able to put a plan into motion and stay disciplined for the required length of that plan, you suffer for it. Goals fall apart, and you get discouraged, which worsens your wellbeing.

Benefits of Self-Regulation:

Self-regulation plays a considerable part in executive function, say studies. It allows you to:

  • Build working memory so that you can recall recent information.
  • Boost mental flexibility so you can shift focus between sources of stimulus while applying appropriate thoughts and action to the context.
  • Improve self-control, so you can better determine priorities, fight off impulses, and manage your feelings and thoughts.
  • Solve problems that occur within your planning and management phases without feeling stuck.
  • Develop improved attentional control to maintain a dedication to your goals no matter what distractions come your way.
  • Remain mindful so you live in the present and don’t become bogged down by rumination or past events.
  • Make good decisions or put as much effort as possible into making wise, rationally chosen options in life.

These things, working together, are all a part of executive function. Self-regulation improves your skills in these areas so that they are less of a struggle to achieve.

2.      It Improves Emotional Intelligence

Emotional intelligence is a crucial part of everyday life. It can be defined as understanding, perceiving, managing, utilizing, and processing various emotions. These emotions can be your own, which you must self-regulate, or they can be those of others, which you need to increase empathy.

High emotional intelligence allows people to recognize, acknowledge, and manage their own emotions, whether they’re positive or negative. Research also shows that those who are emotionally intelligent have better relationships with others and are often happier, with improved markers for wellbeing.

Self-regulation contributes to emotional intelligence by helping you to regulate and handle the way you feel reflectively. As studies say, doing so gives you an excellent opportunity for better intellectual and emotional growth.

Self-regulation is just one of five markers for emotional intelligence, but it’s a pretty big one! When you control your emotional impulses and influence your thoughts, you don’t overreact or get lost in your head. You don’t ruminate too much over negative experiences or get overconfident because of positive experiences. You know how to react appropriately to each situation and validate your emotions while keeping them in check.

At the same time, you also become more socially intelligent. Your relationships flourish because you can respond appropriately to those around you and put yourself in their shoes. Kindness comes more naturally when you’re emotionally intelligent, after all.

On top of all that, this emotional intelligence can help to reduce the risk of mental health disorders. Or, at the very least, it’ll help you to manage symptoms of depression, anxiety, and other similar illnesses. This outcome happens when heightened EQ will give you better ways of addressing these disorders and coping with the thoughts and feelings they conjure up.

3.      It Encourages Approach Instead Of Avoidance or Attacks

There are three typical motivation styles to any given situation, as outlined by many research papers. These styles determine how you react to and handle different events, and they dictate your perspective on life. These styles are:

·         Attack

The attack style of motivation involves the desire to undermine or lash out at a given situation, whether literally or figuratively. You’re disinterested in empathizing or getting close to that situation, preferring to keep it at arm’s length through attacks. This can be for self-protection, but it can also exist as a form of selfishness, to view others as competition or things to exploit. This motivation can involve behaviors and actions related to anger, contempt, manipulation, coercion, disgust, abuse, and threats.

·         Avoid

The avoid style of motivation involves the desire to escape from or minimize a given situation, whether literally or figuratively. You feel that you have to get away from or diminish something to better repress or escape the thoughts and feelings attached. This can be for self-protection. This motivation can involve behaviors and actions related to withdrawal, dismissal, superiority, inferiority, and devaluing.

·         Approach

The approach style of motivation involves the desire to get closer to a given situation, whether literally or figuratively. You’re interested in giving it your attention to better appreciate it, learn from it, or experience it. Curiosity drives you, or perhaps compassion for the person you’re approaching. This motivation can involve behaviors and actions related to cooperation, guidance, protection, learning, bonding, and communication.

It’s pretty obvious which of these three motivational styles are the most beneficial for someone’s life. Approaching gives you the chance to get the truth about a situation, communicate with others positively, and manage your emotions so you don’t act in a way you’ll later regret.

Self-regulation helps you to choose approaching over avoiding or attacking different complex life events. Instead of lashing out, repressing, or otherwise harming yourself and others for self-protection, you’re motivated to learn, grow, and experience life mindfully. This grants you better life satisfaction and healthier relationships! You’ll be able to manage conflict a little more positively while also staying aware of other people’s perspectives.

4.      It Keeps You On Track For Success

Self-regulation relies on motivation as much as motivation relies on self-regulation. They go hand-in-hand to create a healthy mindset. Without self-regulation, you can’t achieve success in the way you desire. It’s a harsh truth, but it’s one that you have to keep in mind. It helps you to stick to your goals and continue on your path to achievements by:

  • Giving you the ability to understand what matters to you to plot your life goals following them.
  • Helping you stick to your core values and beliefs without being swayed by others so you stay on track for your desired outcomes.
  • It allows you to discover your unique path, even if it’s against social norms or the typical grain.
  • Giving you the ability to develop plans and put them into action to achieve success.
  • Providing you internal or intrinsic motivation so you don’t rely on external validation and attention for inspiration.
  • Encouraging more substantial commitment to your goals.
  • Building your competence and confidence in your abilities to reach your goals.
  • Allowing you to make decisions that align with your desired outcomes in life.
  • Maintaining the willpower to regulate your impulses and stay disciplined, so you don’t lose sight of your goals.
  • Giving you resilience so that failures don’t discourage you from your goals, instead of teaching you to learn from mistakes and find silver linings, according to studies.

The road to success is far from easy, and without self-regulation, you might find it an insurmountable and challenging path. If you can adequately delegate your actions and feelings, you’ll have a much better shot at that.

self-regulation

Final Thoughts On Some Benefits Of Self-Regulation To Never Ignore

Self-regulation is an essential skill that has to be present for someone to have a healthy, happy life. It’s crucial to executive function, emotional intelligence, motivational styles, and long-term success and goal achievement. It’s also a somewhat tricky skill to develop, and many people struggle with self-regulation.

If you have issues with self-regulation, they likely stem from childhood. The formation of an unhealthy attachment style is often caused by young children not being taught how to regulate their feelings. This can lead to several serious issues later on in life. As an adult, the fact that you never mastered this skill means you see the world through a much more painful lens.

Things like cognitive reframing and mindfulness can work wonders for slowly improving your ability to self-regulate. Research shows that these two coping styles are especially helpful for emotional management. You learn to reframe your perspective on situations to be kinder and more grateful, and you also know to take each day one step at a time. You’re not bogged down by your past or your worries about the future!

It’s worth bearing in mind that disorders like anxiety, depression, ADHD, BPD, PTSD, and others can affect self-regulation. If you face these issues, it’s a good idea to talk to a mental health professional for advice on how to teach yourself self-regulation for your unique situation!

3 Things That Cause Self-Doubt and 3 Things That Reverse It

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In life, the only person you know who will be there for you till the end is yourself. While you’ll meet tons of good people along the way and will form great relationships, you also need to be able to rely on yourself. So what happens when all that you have is self-doubt?

Self-doubt is a dangerous thing, and it can really drag you down. But why does it happen so strongly and how can you get rid of it? Here are three things that cause self-doubt and three ways to gain confidence.

3 Things That Cause Self-Doubt

Do you engage in any of these self-deprecating behaviors?

self-doubt

1.      Negative Self-Talk Causes Self-Doubt

Negative self-talk is what happens when you allow insecurities and fears to win over your mind. Sure, everyone has moments of insecurity, but those moments have to be managed and their associated emotions regulated to ensure that you don’t believe the harshness of those insecurities.

Negative self-talk causes self-doubt by:

  • Insisting that your emotions are a reflection of reality; when something makes you feel bad, that feeling defines you and you believe what the emotions say. Research shows that this is extremely damaging to mental health.
  • Giving you constant critique of yourself. Instead of encouraging you to find ways to improve and learn, negative self-talk slams you left and right for every small issue in an unproductive way. This increases self-doubt.
  • Overgeneralizing everyday events. When something bad happens once, you become afraid that it will always go bad when you try again. This keeps you stagnant, say studies, and you’ll start doubting your abilities to overcome problems.
  • Making you ruminate over various negative thoughts. Instead of processing thought and then doing what you can to regulate it and act productively on it, negative self-talk traps you. It keeps you stuck in an endless loop of overthinking negativity.
  • Catastrophizing every single event. Whatever happens to you, negative self-talk blows it up into a huge, disproportionate problem. You’re not able to feel at peace and you begin questioning the point of your actions and efforts since everything feels so big to you.

2.      Excessive Perfectionism Increases Self-Doubt

Perfectionism seems to be a trait for the most assured of their work, but in reality, it’s a mark of self-doubt and will only worsen that lack of confidence over time. To achieve your goals, you basically wind up needing to meet impossible standards. Studies show that this is a poor way to set goals, as it can become overwhelming and disappointing quickly.

Worse still, self-doubt feeds more perfectionism. Due to the lack of confidence, you feel that you have no choice but to compensate by proving to yourself and to everyone else that you can exceed ridiculous expectations. When that fails, you wind up with even more self-doubt to fuel back into the destructive cycle.

At some point, you may even begin to define yourself by those failures. In reality, excessive perfectionism isn’t something that any human being could ever satisfy – much less someone who’s already burned themselves out on past unrealistic attempts!

3.      Self-Doubt Stems From Self-Comparison

In the world we live in, it can be hard to avoid comparing yourself to others. Social media is filled with people parading the very best snapshots and words about their lives. Meanwhile, as you sit scrolling, you’re aware of all your own flaws and the issues with your life, so you become envious of the facades you see.

There are less extreme versions of that self-comparison that are even easier to fall into. When you hear your friend talking about waking up at the crack of dawn to exercise, you wonder if you’re not trying hard enough in your life. When your colleague gets a promotion, you wish you could be as good as them. When a stranger walks by with a fit body, you wish you looked like them.

These types of self-comparison are inherently doomed to damage your confidence. No self-comparisons made like this are ever accurate. You’re comparing what you see of others and what they’re willing to showcase to the world with what you deeply know about your darkest flaws. Of course, your vision will be skewed as a result! It’s natural fuel for self-doubt.

If you absolutely must compare yourself to others, you should do it in a way that studies recommend. Upwards social comparison, where you use others’ success as a motivating or inspiring factor in your life, is a great way to keep on task. But remember that you have to do it realistically. You don’t know anyone’s life story and how it compares to yours, so overly direct, harsh comparisons will always be unfair to you and them.

3 Ways To Reverse Self-Doubt

Now that you know how you sabotage yourself, here are tips to help you undo the damage.

self-doubt

1.      Develop A Positive Explanatory Style

If negative self-talk has had a grip on you, you’ll need to retrain yourself to overcome self-doubt. Specifically, the inner voice you have that criticizes and berates you needs to be dealt with and put in its place! But you can’t just shoot back with your own criticisms, you have to slowly but surely train that voice to be more positive. To do that, start with your explanatory style.

Your explanatory style is the way you naturally narrate the world around you. When you do so in a negative way that’s biased against you, that dictates your entire life’s perspective. It’s a surprisingly powerful thing, and very deceptively simple to change. Studies show that a healthier explanatory style can significantly improve wellbeing, mental health, and confidence.

Here are some examples of shifting your explanatory style.

1.      Event: Your boss praises you for doing a great job at work.

Negative Explanatory Statement: “I sure am lucky that my boss is in a good mood and that work wasn’t too hard for me today.”

This is negative because it attributes your success and capabilities to luck instead of giving credit where it’s due.

Positive Explanatory Statement: “I’m proud of myself for the good job I’ve done.”

This statement gives you the internal praise and acknowledgment that’s fitting for the achievement.

2.      Event: A cashier is rude to you unexpectedly for no clear reason.

Negative Explanatory Statement: “I probably did something really annoying.”

This is negative because it assumes, with no evidence, that you’ve done something wrong to deserve poor treatment.

Positive Explanatory Statement: “They’re probably having a pretty bad day. Hope they feel better soon!”

This statement acknowledges that you can’t be responsible for all other people’s unrelated actions. You realize that the world is about more than just you and that the cashier’s actions aren’t a reflection of you.

3.      Event: You lose a competition for a hobby you’re passionate about.

Negative Explanatory Statement: “I’m just not very good at this. I should quit, this just isn’t my forte at all.”

This is negative because it prevents further growth by taking perceived failure as an absolute, defining end-all.

Positive Explanatory Statement: “That was a great learning experience. Next time, I can improve by…”

This statement seeks to learn and grow from the perceived failure, which further builds on your skills.

You’ve likely learned your explanatory style throughout your life, so it’ll take time to undo. You also need to make sure that you maintain awareness of your thoughts so that you can correct negative explanatory statements when they come up. Building that awareness can be a challenge, but it’s worth it!

2.      Step Outside Of Your Comfort Zone

When you’re filled with self-doubt, it’s tough to want to leave the spaces you’re comfortable with. You feel like you’re not capable of surviving new circumstances, and you’re afraid of failure from all corners.

Ironically, the best balm to this issue is to prove yourself wrong via direct exposure. The fact is that, while scary, leaving your comfort zone gives you the chance to grow. With that growth, more confidence will arise, as you’ll have survived numerous forays into the unknown and the uncomfortable.

If you’ve noticed that confident people always seem to be challenging themselves, well, this is why! They enjoy discomfort and seek it out because it makes them stronger. When you do this, you’ll get the chance to:

  • Realize the full extent of your most impressive capabilities
  • Grow more accustomed to wise-decision making when weighing and taking risks
  • Experience brand new things that change your perspectives and widen your worldview
  • Sharpen various skills and improve in many fields, whether they’re ones you’re good at or new to
  • Become more comfortable with negative situations so you can better respond to them with resilience and confidence
  • Learn lots of new things that fuel further growth and development

3.      Be Kind To Yourself to Decrease Self-Doubt

Being kind to yourself means forgiving yourself for making mistakes, putting your trust in your abilities, and developing a healthy voice to talk to yourself with. It also means treating yourself like you would treat a cherished loved one.

Often, people treat themselves worse than they’d ever dream of treating someone else, and this contributes to self-doubt. Self-compassion minimizes these effects and allows you to give yourself the fairness and patience you deserve. It also helps you to gain confidence in the following ways:

·         It Motivates You To Improve

Self-compassion is known to boost intrinsic motivation, or so say studies. That motivation helps you to push past the initial phases of bad doubt and into a stronger stance. It also allows you to let go of comparisons to others, as your motivation comes from within instead of from extrinsic validation.

·         It Reduces The Negativity Of Thought Processes

Research shows that self-compassion alters your inner voice and boosts it to something more positive. You can accept yourself more easily and judge yourself much less. You’re less self-critical and don’t overdo it when you find yourself questioning your capabilities. This can help you to overcome self-doubt in a powerful way.

·         It Makes You More Satisfied With Your Life

Poor mental health is behind a lot of the more severe aspects of self-doubt. When you’re able to be kind to yourself, research indicates that your psychological well-being will get much better. You’ll experience fewer symptoms of anxiety and depression, will enjoy better mindfulness, and will have higher satisfaction all in all. This puts you in the right frame of mind to squash self-doubt!

self-doubt

Final Thoughts On Some Things That Cause Self-Doubt And Ways To Gain Confidence

Self-doubt is a huge danger to your mental health, success, and general happiness. Unfortunately, it’s a difficult thing to overcome. Learning to build confidence through positive explanatory styles, leaving your comfort zone, and self-compassion are key steps in the right direction.

Yale Study Explains Why Calorie Restrictions Increase Human Health

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A new study by researchers from Yale University reveals that calorie restrictions can offer health advantages. Most people know that eating fewer calories than you burn can lead to weight loss and increased stamina. However, the new study highlights other health benefits as well.

Years of research on flies, worms, and mice proved that calorie restrictions could prolong their life span. Researchers also wanted to investigate whether this would have the same result in humans. The latest study led by Yale researchers identified a significant protein that could enhance human health. They published their findings in the journal Science.

Researchers based this study on results from the Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE) clinical trial. This marked the first-ever controlled study of calorie restrictions in healthy humans.

For the trial, the research team gathered information on the baseline calorie intake of over 200 participants. The researchers also asked some participants to reduce their calories by 14% while the rest continued their regular diet. Then, the team studied the long-term health implications of eating a low-calorie diet over two years.

They already knew the benefits of calorie restrictions on lab animals. Vishwa Deep Dixit, the study’s senior author, said their main goal was to observe if humans would be similarly affected. The team wanted to investigate the mechanisms behind calorie restriction in the human body to do this.

Calorie Restrictions Versus Immune System Health

However, one negative observation of calorie restrictions in mice was that it could increase infections. Dixit wanted to know if calorie restriction may increase inflammation and lower immunity.

“Because we know that chronic low-grade inflammation in humans is a major trigger of many chronic diseases and, therefore, has a negative effect on life span,” said Dixit, who is also director of the Yale Center for Research on Aging. “Here we’re asking: What is calorie restriction doing to the immune and metabolic systems, and if it is indeed beneficial, how can we harness the endogenous pathways that mimic its effects in humans?”

Yale Study Explains Why Calorie Restrictions Increase Human Health

Dixit and the team began by investigating the thymus, a gland above the heart that produces T cells for the study. These white blood cells help the immune system function properly. Dixit said this gland ages more quickly than other organs. For instance, 70% of the thymus becomes fatty and unfunctional before a healthy adult turns 40. As this process occurs, the thymus also produces fewer T cells.

“As we get older, we begin to feel the absence of new T cells because the ones we have left aren’t great at fighting new pathogens,” said Dixit. “That’s one of the reasons why elderly people are at greater risk for illness.”

So, because the thymus plays a crucial role in immune system health, the research team wanted to focus their efforts on this gland. They used magnetic resonance imaging (MRI) to investigate differences between the thymus glands of those restricting calories and the control group.

They discovered that the thymus glands of participants undergoing calorie restrictions had less fat and functional volume after two years. This means that their thymus’ produced more T cells than at the beginning of the study. However, participants eating a regular diet showed no changes in functional volume.

Calorie Restrictions Could Open Up Exciting Possibilities

Dixit said that the thymus could regenerate shows promise for human health. Before this study, little evidence existed of this happening in humans, so he asserts the possibility is exciting.

Since calorie restrictions resulted in significant changes in the thymus, the team anticipated finding similar effects in immune cells. However, when they performed gene sequencing on immune cells in the thymus after two years, they observed no changes.

After doing more research, the team made a surprising discovery: “It turns out that the action was really in the tissue microenvironment, not the blood T cells,” Dixit said.

Specific Genes Altered Due to Calorie Restrictions

The team studied the body fat of participants undergoing calorie restrictions at three time points throughout the study. They measured adipose tissue (body fat) at the start of the study, after one year, and at its end.

Dixit said some amount of body fat helps the immune system function properly. Fat hosts several types of immune cells, but when they’re abnormally activated, they can cause inflammation. This might explain why rats undergoing calorie restrictions suffered from more infections.

“We found remarkable changes in the gene expression of adipose tissue after one year that were sustained through year two,” said Dixit. “This revealed some genes that were implicated in extending life in animals but also unique calorie restriction-mimicking targets that may improve metabolic and anti-inflammatory response in humans.”

So, the team wanted to investigate which genes, if any, triggered positive changes from calorie restriction. They discovered that one gene called PLA2G7, or group VII A platelet-activating factor acetylhydrolase, became significantly inhibited during calorie restriction. Immune cells called macrophages produce this protein.

Incredible Outcomes

To understand if PLA2G7 caused some changes observed in those restricting calories, the team investigated what happened when they reduced this protein in laboratory mice.

“We found that reducing PLA2G7 in mice yielded benefits that were similar to what we saw with calorie restriction in humans,” said Olga Spadaro, a former research scientist at the Yale School of Medicine and lead author of the study.

Specifically, the team found that the thymus glands of the mice functioned for much longer. Due to diet, they also had more excellent protection from weight gain and age-related inflammation.

The research team discovered that these positive changes occurred since PLA2G7 triggers a specific mechanism of inflammation called NLRP3 inflammasome. So, reducing the protein in aged mice also lowered inflammation.

Final Thoughts on How Restricting Calories Improves Health

The recent Yale University study highlights the benefits of calorie restrictions and the mechanisms driving these positive changes. Dixit said that the research points to PLA2G7 as one of the critical components of calorie restrictions. By identifying which genes become affected by reducing calories, it helps the team understand how the immune system and metabolism work together.

This data can help scientists uncover potential targets to enhance immune system function, reduce inflammation and perhaps extend human life. For example, manipulating PLA2G7 could result in the same calorie restriction benefits without actually reducing calories. While calorie restriction can lead to a trimmer physique, Dixit said it could also cause adverse health outcomes.

“There’s so much debate about what type of diet is better — low carbohydrates or fat, increased protein, intermittent fasting, etc. — and I think time will tell which of these are important,” said Dixit. “But CALERIE is a very well-controlled study that shows a simple reduction in calories, and no specific diet has a remarkable effect in terms of biology and shifting the immuno-metabolic state in a direction that’s protective of human health. So from a public health standpoint, I think it gives hope.”

This Artist Uses a Typewriter to Create Absolute Masterpieces

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James Cook, a typewriter artist from the UK, creates beautiful artwork using only the antique typing machines. He mostly enjoys creating pictures of buildings since he went to college to study architecture. So far in his artistry career, he’s produced over 75 architectural drawings. However, James doesn’t limit himself to buildings.

He also draws celebrities, family portraits and other commissioned work. He sometimes features his work in exhibitions throughout the UK where he reveals never-before-seen typewriter art for fans. Here’s James’ story, and how he got into this unique art medium.

“I create drawings by typing on mostly old and somewhat broken typewriters, and I’ve been doing so for more than 7 years now. In the collection I have just over 40 typewriters and I have created more than 160 drawings,” James said.

“I describe my drawings as being a picture worth a thousand words and because the drawings are handtyped, I’ll hide messages or words and phrases for people to find when they look at the drawings up close.”

This Artist Uses a Typewriter to Create Absolute Masterpieces

In his unique line of work, creating the typewriter art is only half the fun! Many of these machines have rich histories depending on their previous owners and age.

“A lot of typewriters I end up collecting, they normally have quite interesting backstories to the previous owner. Some of these machines have been around for more than 60 years, so a lot of them have already lived a life and have been passed around from generation to generation, workplace to workplace,” James said. “One of the typewriters behind me has paperwork on it showing that it was bought in London in 1935 just before the second World War and survived all of that, and still fully works.”

James says that sometimes, it’s the stories he hears from people who once owned the typewriters that inspires him. However, he also draws inspiration from buildings, as you can see from his depictions of the famous Big Ben and London Bridge.

“Many of my pictures are architectural, and most recently, I’ve made a series of these large panoramic drawings of the London skyline. More recently, I’ve worked on location in London recreating the Palace Westminster and Greenwich just by simply rolling up on a day when it’s not raining and all. Sometimes I take with me a fold-up chair and a couple of spare typewriters because it’s guaranteed one of them will break on me,” James says.

By far, he enjoys drawing buildings on his typewriter the most since it opens an opportunity to work on-site. Sometimes, people look at him strangely while he’s typing away in public, but they’re usually inquisitive and friendly. Many of the architectural typewriter artworks are panoramic since it offers more room for large buildings.

The Talented Typewriter Artist Aims to Reach New Heights

“The panoramic drawings can take anywhere between 2-3 weeks to create and they are typed on sections of paper which then join to the very end to create these very wide drawings,” James explains.

According to his website, James “creates the largest typewriter art on record as many of his panoramic-scale drawings expand far beyond the size of his typewriters. Most of his art contains more than 100,000 individually-stamped typewritten marks and he can spend at least a month working on a single drawing.”

Aside from architectural drawings, James also enjoys drawing celebrities. Some of these include portraits of Tom Hanks (who collects typewriters), Jeff Goldblum, Blake Shelton, Bill Murray, and Jon Heder. After having so much practice drawing people on typewriters, James feels quite comfortable with the art medium. James said:

“This is a really weird thing to say, but probably now I type people better than I can draw them with a pencil. And I think it’s because, when I get commissions coming in, lots of people like to ask for a family portrait. So I’ve definitely honed my skills with drawing people on typewriters more than I have using any other art material. Some I might use to create a drawing.”

He added that his ultimate dream is to visit a rooftop, balcony or other area that looks out over the city. He loves working on-location, and has received several opportunities in the past to do so. Many of the buildings had incredible views which helped inspire his work.

“But, it is incredibly hard to get permission with the nature of my work. It’s also a really tricky thing to describe to people over email what exactly I do. I’m hoping I can do more of these on-location drawings in the future,” James says.

What the Future Holds for James

We also hope James can expand his work and create even more amazing masterpieces in the future! If you’re impressed with his artwork, make sure to check out his prints available for purchase. Some of these include the Tower Bridge, Big Ben, Palace of Westminster, Parliament, Greenwich University, the London skyline, and a double-decker bus.

He also offers commissioned work in three different sizes – small, medium and large-scale. You can also request a video recording of the typewriter art for an additional cost.

His past commercial clients include WIRED Magazine, Disney STAR, NBC and Alex Preston. News outlets such as BBC News, Sky News, and ITV’s Good Morning Britain also featured his work.

typewriter

Final Thoughts on the Typewriter Artist Who Creates Mesmerizing Drawings

James is taking the art world by storm with his unique typewriter creations. In the past seven years, he’s produced breathtaking masterpieces of iconic buildings in the UK, celebrities, and personal family portraits. Typewriter art has existed for nearly 100 years, and every artist puts their unique spin on it. For James, it’s his love of architecture that continues to inspire his creativity.

We hope you enjoyed hearing about this talented artist’s typewriter drawings! Which of his creations was your favorite? Let us know in the comments!

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