Connecting Mind And Body For Improved Health

There’s always an ongoing conversation that goes back and forth between the mind and body. Your body directly affects your thought process, and vice versa.

 

Here’s another way to think about it: the way you move and interact with your surroundings molds how you feel, think, and behave. You might be surprised to know that this connection starts early in life. In fact, the earlier young children become mobile and reach cognitive milestones, the faster they develop and maintain their mental health. And it continues as we age. 

 

Exercise and physical activity in adults help promote healthy physical and mental aging. When you work out, you keep your body fit, and you stimulate your mind. So, it’s a win-win!

 

What Is The Mind-Body Connection?

 

The mind-body connection is the intertwining of both the mind and body. This connection is so powerful that your body may experience a physical response, like nausea, crying, or a stress-induced headache if you think of something.

 

While this physical response may not be one of your favorite things, it’s basically why you and your ancestors have managed to survive up until now. In other words, the mind-body connection is why you’re alive today.

 

How Does The Mind-Body Connection Work?

 

There are four primary parts in your brain that have a direct effect on the mind-body connection. The first is the emotional cortex, which is responsible for dealing with your emotions.

 

The second part is the hippocampus, which deals with how you consolidate your memories. Then, you have the prefrontal cortex that allows you to strategize and decide what to do.

 

Finally, the amygdala is what controls your fight-or-flight response. Your brain turns on this response when your body feels there’s an external threat.

 

As a result, it releases large doses of cortisol, the stress hormone. In times of danger or trauma, this hormone signals your lungs and heart to make you breathe faster.

 

Not only that, but they pump your muscles full of adrenaline. This is what helps you either escape danger or fight your way to safety.

 

The amazing thing is that each physical symptom you experience is also something you feel emotionally, and vice versa. So, for example, if you sprain your ankle, the physical pain can also be accompanied by a sense of anger or sadness.

 

On the other hand, if you experience a panic attack, you feel a tightness in your chest, nausea, and just achy all over.

 

What Are The Benefits Of The Mind-Body Connection?

 

The Dalai Lama XIV once said, “If the mind is tranquil and occupied with positive thoughts, the body will not easily fall prey to disease.”

 

Science has proven this relationship because so many of our emotions and thoughts are in constant communication. Everything from the immune, endocrine, and peripheral nervous systems, many of our organs, and all our emotional responses share common chemicals that go back and forth.

 

Now, let’s look at why this connection is so important and how you can use it to improve your overall lifestyle.

 

Boost Attentiveness

 

Knowing how the mind and body connect encourages you to pay more attention to your thoughts and emotions. Hence, you can use this connection to your advantage.

 

For example, if you’re not doing well emotionally, your body will give off specific cues. If you’re in tune with them, you’ll know exactly how to react before you become too overwhelmed.

 

One of the best ways to do this is by being mindful of your thought patterns and how you talk to yourself. Start to focus on when negative thoughts come into your mind and why some negative self-talk starts the way it does. By knowing that, you can give yourself a chance to stop them before they escalate and become too much to handle. Once you do that, you’ll end up dealing with emotions in a healthier way, which allows for fewer physical setbacks.

 

Learn to Release Emotions

 

Knowing how you feel and what triggers bring on certain thought patterns can go a long way in helping you release pent-up or negative feelings. For starters, you become better at finding activities that affect both your mind and body, like learning various breathing techniques, positive visualizations, yoga, and much more.

 

As a result, you begin to know what your body is feeling and find the best ways to calm your mind. This comes in extremely handy if you’re prone to stress, anxiety, and depression.

 

Develop Healthy Habits

 

When you’re able to deal with difficult emotions, you become more in control of your thought patterns. Thus, your overall well-being gets a nice boost.

 

For example, you pay better attention to your needs. So, you don’t get easily dragged into drinking, drugs, or binge eating when you’re in a bad mood. Instead, you engage in different physical activities to release the pent-up emotions. You also start to eat and sleep better, hydrate more, and manage to stay consistent throughout.

 

That’s when you’ll finally realize that you’ve made a conscious effort to develop healthy habits by living a balanced lifestyle. Over time, maintaining mental and emotional stability will become a way of life.

 

Exercises To Be More Positive

According to recent polls, Americans are more anxious and stressed out than ever before. From inflation costs to post-pandemic stressors, war threats, and unrelenting pressure at home and work, people can’t help but feel uneasy and overwhelmed.

 

Luckily, there are things you can do to help ease the impact of stress on your daily life. For example, you can establish a routine that supports your mental and physical well-being.

 

Another is to do physical and mental activities that can help you become more positive and less apprehensive.

 

This article gathers some of the best exercises to help you relish a more positive lifestyle while successfully dealing with that feeling of restlessness that comes with living in times of uncertainty.

 

Physical Vs. Mental Exercises To Be More Positive

 

Through years of research, scientists have discovered that both physical and mental exercises impact how we see the world and our place in it. Our self-confidence increases, we have a more positive mindset, and we get sick less often.

 

Physical Exercises

 

Science tells us that physical exercise improves our overall health. We lose weight and get in shape, so our physical health gets a nice boost.

 

But that’s not all. When we work out regularly, we don’t just look good, we also start feeling good about ourselves as well.

 

Studies show that after just 15–20 minutes of exercise, your brain releases feel-good hormones. These chemicals flow through your system and begin to lower anxiety and depression. They also improve your self-esteem, lift your mood, and enhance cognitive functions.

 

The best exercises you can do to be more positive are aerobic exercises that get your heart pumping and the blood flowing through your veins.

 

Also, if you do these exercises outdoors in the fresh air, you’ll get double the benefits. One study shows that working out in nature improves self-esteem, reduces stress, and makes you feel more cheerful.

 

Mental Exercises

 

If you’re looking for ways to be more positive-minded, there are many mental exercises you can do like creating a vision board or starting a gratitude journal.

 

By practicing these exercises, also called mental health activities, you can do a bit of soul-searching and look inward to gain a better understanding of who you are. The better you know yourself, the easier you’ll find it to navigate through life’s ups and downs.

 

You know what your values and principles are, so whenever you’re at a crossroads and have to make a decision, you have a clear vision of what works best for you.

 

50 Positive-Thinking Exercises

 

1. Practice positive affirmations
2. Engage in physical activity
3. Do some gardening
4. Listen to your favorite music
5. Read more
6. Socialize in person
7. Meditate
8. Do yoga
9. Learn a new language
10. Dance
11. Learn Tai Chi
12. Get good quality sleep each night
13. Play brain games like chess, Sudoku, puzzles, and crosswords
14. Learn from the past
15. Practice forgiveness
16. Work on visualization
17. Celebrate your victories
18. Learn how to control negative self-talk
19. Express gratitude
20. Let go of the things that don’t make much difference in the long run
21. Volunteer
22. Do something thoughtful for someone you care about
23. Create a daily self-care routine
24. Focus on your breathing
25. Do something creative
26. Find your happy place
27. Accept the things you can’t control
28. Smile more
29. Limit the amount of negativity you allow into your life
30. Be kind to yourself
31. Avoid catastrophizing
32. Believe in yourself more
33. Learn from your mistakes
34. Do one thing each week that makes you feel uncomfortable
35. Create realistic goals
36. Read one positive quote each day
37. Create a vision board
38. Set clear boundaries when your workday ends and your personal time begins
39. Learn a new skill
40. Choose accountability over playing the victim
41. See the good in your world
42. Know that you’re worthy of good things
43. Sit up straight
44. Make it a point to learn something new every day
45. Be constructive in your criticism of yourself and others
46. Know your strengths and weaknesses
47. Practice compassion
48. Use the mirror technique
49. Make peace with the past
50. Turn off technology for 30 minutes each day

 

10 Ways To Nourish Your Soul

It’s easy to lose track of time, health, and well-being because we’re so caught up in this seemingly never-ending rat maze. We don’t know how to slow down long enough to enjoy being alive.

 

Even relaxing weekends and leisurely getaways are becoming increasingly more difficult to achieve or just, well, blah.

 

The good news is that you’re not alone. Studies show that nearly 70% of employees feel disengaged in their workplace. And over 50% of young adults report a lack of motivation at work and in life.

 

While these numbers seem grim, the silver lining is that there are things you can do to bring that sense of inspiration and contentment back into your life.

 

If you’re looking for a good place to start, this is it!

 

To help increase your well-being and nourish your soul, we rounded up these 10 easy things you can do each day. Look through them and see which ones make you feel inspired to take that first step and get started.

 

Slowly, but surely, you’ll notice that everything on this checklist can make your life a little less complicated and make you enjoy living it a whole lot more!

 

Set Aside Time Each Day to Meditate

 

When seeking out nourishment for the soul, mind, and body, nothing beats meditation. This simple act of focusing on your breathing as you clear your mind has been proven to enhance memory, sleep, and creativity.

 

Start with just five minutes each day, then gradually increase. The more time you spend meditating, the more fulfilled and content you’ll feel in life.

 

Take a Bath

 

People have known the health benefits of baths for centuries, especially if you add certain ingredients to the water that make you feel rejuvenated and restored.

 

Medical experts often recommend adding salt, ginger, oatmeal, lavender, coconut oil, and more.

 

One recipe calls for mixing mustard seed powder, baking soda, Epsom salt, and essential oil. Then, add it to your bath water to replenish your body’s magnesium supply and help boost your overall well-being.

 

Read More

 

Nowadays, we have tons of reading options to choose from. You can buy, rent, or borrow books. They come in many forms: paperback, hardback, audio, and screen-friendly files.

Yet, no matter the type of book you’re reading, you can almost always guarantee that you’ll learn something new and engage your brain in some hypothetical situations. Plus, it’ll make you forget about the day’s troubles for a while, which is great for your mental and emotional health.

 

Volunteer

 

Volunteering is an amazing opportunity to see how other people are living their lives. By helping them, you get to feel a sense of gratitude for everything you have in your life. Plus, you feel good about yourself and help make their lives a little easier for a while.

 

Smile More Often

 

There are plenty of opportunities where you can sneak in a smile here or there during the day. You can smile at that stranger who holds the door for you at the supermarket or the neighbor you meet on your way to work.

 

The act of putting a smile on your face is enough to send some happy hormones coursing through your veins. So, make it a point to smile more.

 

Listen to Music

 

We tend to enjoy different kinds of music at different stages of our life.

 

You’ll notice that sometimes you’re in the mood for something upbeat and festive. Other times, you just want to enjoy the comfort and peace of listening to something calming and ethereal like classical music or soft jazz.

 

Whether you’re listening to it sitting down or dancing, music allows you to get rid of stress while spreading positive energy throughout your body.

 

Spend Time Outdoors

 

Do you live near a beach? Then, enjoy an hour or two feeling the sand on your feet and the spray of the crashing surf on your face.

 

You can also get the same effect by spending as little as 5–10 minutes outdoors. Take a walk, cycle, hike, or garden. Or just find a peaceful spot and enjoy the moment.

 

Not only does the air smell fresh and clean, which is a sure way to lift your mood. But studies show that exposure to adequate lighting each day is necessary to maintain physical and mental health.

 

Enjoy the Art Scene

 

It doesn’t matter if you visit local museums, view online collections, or paint something at home. According to one study by the University College London, art has a way of making you feel elated and giddy with excitement.

 

You can always tell when a piece of artwork appeals to your senses even if you’re not entirely sure exactly why.

 

Declutter

 

Seeing your dresser, kitchen counter, or desk in a state of utter disarray is enough to put a damper on anyone’s mood. It’s a constant reminder of yet one more thing that needs to be done and that we keep putting off.

 

Yet, decluttering doesn’t have to be exhaustive or anything too drastic. In fact, all you have to do is give yourself the illusion that everything is in order. The quickest way to do that is to straighten up things into neat piles, throw out a couple of items, and dust off the surfaces.

 

Indulge in Aromatherapy

 

Whether you opt to go outside and literally smell the roses or use a few drops from a bottle of your favorite essential oil, the end result is the same. Science tells us that our brain releases feel-good chemicals when we smell something we like.

 

Not only that, but we tend to take long, deep breaths when we like a certain scent or aroma. And just the act of breathing deeply is enough to lower stress levels. Thus, you start to feel relaxed and more in control.

 

Staying Connected: Keeping The Spark Alive In Your Relationship

You probably value and care for the relationship you have with your partner more than anything else in your life. However, it seems that lately, we’ve all been busy living.

 

This hustle and bustle of everyday life can seem like you’re taking your significant other for granted. But then, before you know it, neither of you is getting your needs met.

 

The good news is there are numerous ways to keep the spark alive in your relationship. Keep reading to learn how to stay connected and build a loving, nurturing relationship.

 

Tips to Keeping the Spark Alive in Your Relationship

 

Take a look at these tips to help you and your partner stay connected.

 

Schedule Date Nights

 

People often think that if a relationship is strong enough, it’ll survive anything. While that may be true, you still have to work at it and put in a lot of effort to keep your relationship strong.

 

That’s where scheduling weekly or monthly date nights and intimate weekend getaways can make a big difference when it comes to strengthening the bond between you. This time apart from work, friends, and family will keep the romance alive and help you stay connected physically and emotionally.

 

In fact, studies show that couples who have regular date nights are less likely to break up by almost 14%!

 

Communicate Your Needs

 

Your relationship should be an environment where each of you can express your needs and desires without criticism. It should also be a safe space where you can talk about sticky or difficult topics without fear of being judged.

 

Remember that loving someone doesn’t mean pretending that everything is fine and peachy all the time. You should be able to say when something is bothering you and don’t keep it to yourself. Your partner should also feel the same way.

 

Keeping channels of communication open is one of the best ways to keep your relationship healthy and the spark alive.

 

Appreciate Your Partner’s Differences

 

It’s nearly impossible for couples to agree on everything all the time. This causes a lot of arguments that turn into resentment and hurt if not dealt with in the right way.

 

In other words, you have to learn how to argue constructively rather than just bash each other over the head. The best way to do that is to respect each other’s different points of view.

 

You can also take it a step further and express gratitude for your partner. This will help encourage more of what you admire about them and the ways they show you love and appreciation in return.

 

Also, avoid playing the blame game and just forgive. When you embrace forgiveness, you free yourself from feelings of hurt and resentment. Once you release the past, you can start loving your partner for who they really are. You’ll also enjoy being with them and seeing them in this new context.

 

Be More Affectionate

 

We all express our love differently. So, make an effort to find out what your partner’s love language is. This will give you an appreciation for all the things they do for you.

 

The opposite is also true. Your significant other should also be aware of your love language in order to keep your marriage healthy and thriving.

 

Plus, it can go a long way towards showing your partner that you find them desirable. Doing little things throughout the day can show them how much you love and cherish them and will solidify your relationship and remove any uneasiness or doubt.

 

See Them Through Other People’s Eyes

 

Just as it’s essential to spend time alone, it’s equally important to spend time with others. It can help you see your partner in a new light and remind you of all the qualities you love about them.

 

This is especially true if you’re hanging out with friends or people from work. Seeing your partner talking and engaging with other people allows you to see how cool, personable, and fun they are.

 

10 Ways To Reinvent Yourself When You’re Stuck In Life

Have you been dreaming of doing something completely new with your life? Are you no longer satisfied with your life? Do you often feel like you’re stuck in a maze and can’t find your way out?

 

Are you thinking about learning a new language or finding a new talent? Or you could be thinking of pursuing a new career.

 

Forging a new path definitely sounds exciting, but just the idea of starting a new chapter can seem daunting. You’ll have to change certain aspects about yourself, and you don’t know how people will react.

 

That said, modifying your outlook on life can be truly liberating.

 

Below are 10 ways to reinvent yourself when you feel stuck in life. They can help you navigate your journey until you fully claim your new you.

 

Identify Your Core Values

 

Understanding what your principles and values are is the first step in successfully reinventing yourself. It means you have a clear sense of self-awareness and emotional intelligence.

 

It also means that you know what aspects of your life need to be changed, why, and what these changes look like.

 

Take a Step Back

 

Too often we’re stuck in a never-ending routine. This makes it difficult to acknowledge how much a fresh start can do us a world of good.

 

So, one way to start reinventing yourself is to take a step back and identify what you’d like eliminated or added. Ask yourself, “What do I want to change in my life?”

 

Set Achievable Goals

 

Once you identify the things you want to change, it’s time to set goals to accomplish these changes.

 

According to one study, setting realistic milestones on your journey to starting your next chapter in life is more effective if you plan out your goals according to your skills and timeframe.

 

Then, as you successfully get through each one, you feel more confident and motivated to move on to the next one, and so on.

 

Remember, it’s all in the way you see things. Napoleon Hill said, “Whatever your mind can conceive and believe, it can achieve.”

 

Get Creative

 

Think of all the ways you can get creative and use one—or all—to express yourself. You can paint, sing, write, play an instrument, and more!

 

The point is to step outside your comfort zone and discover yourself through these forms of expression. Besides having a blast, you’ll be able to get unstuck and reinvent yourself by being inventive and resourceful.

 

Build Healthy Habits

 

This includes eating right and making healthier diet choices. This won’t just help you lose weight and stay fit, but it’ll make you feel happier overall.

 

It also includes exercising 3–5 times a week and getting good quality sleep each night. Having these things as a basic part of your daily routine will help make the path to starting fresh easier and more manageable.

 

Practice Self-Care

 

Self-care is when you set aside time out of your busy schedule to take care of you. This could mean reading for an hour, meditating for 15 minutes, or just doing some self-reflection as you stroll through the park.

 

Taking this time will help you become more aware of your actions, feelings, and thought processes. You’ll find it easier to make small changes and start on the path of reinventing yourself.

 

Throw Out the Things You Don’t Need

 

One of the most effective ways to reinvent yourself is to get rid of anything you no longer need or use.

 

Clutter is all that stuff that isn’t beneficial to you anymore. It just sits there complicating your life and making it more stressful and nerve-wracking.

 

You can donate, recycle, or sell your old stuff so that there’s no more mess cluttering up your life. That’s when you’re left with the best possible version of yourself.

 

Surround Yourself with Positive People

 

It was Jim Rohn who first said, “You are the average of the five people you spend the most time with.”

 

Think about it for a second. How do you feel when you’re around negative friends or colleagues? Probably not too good.

 

Now, think of people you know who have a can-do attitude, who are always positive and upbeat, and who have made something of themselves. How do you feel after spending some time with them?

 

Not only will you feel better about life in general, but you’ll also become successful and enjoy a more positive mindset as well.

 

Practice Gratitude

 

Being thankful each day is closely linked to leading a more fulfilling life. It helps us build strong relationships, improve our health, and enjoy a positive mindset.

 

Yet, the benefits of showing thanks really come in handy when you’re going through a difficult time. That’s when you can lean on your sense of gratitude to help deal with hardship and come out a stronger, better person for it.

 

Celebrate Each Milestone

 

Life is a series of ups and downs, highs and lows, hits, and misses. This is why every milestone is worth celebrating and enjoying no matter how small.

 

Taking time to be proud of your accomplishments will boost your sense of self-worth and confidence. It’ll also make you more determined to forge ahead while building the best version of yourself.

 

7 Fast Fixes to Help You Unwind When Overwhelmed

Sometimes it feels as though everything in the world is coming at you at once. Between work, relationships, kids, and a dozen other responsibilities, it’s no wonder it feels like there’s never time to unwind. The problem? If you never give yourself a break, you very quickly become overwhelmed. 

 

Ask a Question

 

When something new comes at you, the first question to ask yourself is a simple one: is this my problem? This might instead be an opportunity to set a boundary. You'll find much of your tension unwinding every time you say 'No.'

 

Bring Nature Indoors

 

Numerous studies have shown just a hint of fresh greenery or natural elements can create a calmer atmosphere. Try adding a plant, a collection of seashells, or a small Zen Garden or Buddha board to your space. Make a point of focusing on these elements when you’re feeling stressed to help you unwind.

 

Grab a Tune

 

Find a song on your playlist that always leaves you feeling calm and peaceful. Play it when you need a quick moment to unwind.

 

Try a Pleasing Scent

 

Aromatherapy has a lot of science behind it. Some smells are especially conducive toward easing anxiety. Just a sniff of bergamot, lavender, or frankincense will help you feel calmer almost immediately.

 

Step Outside

 

A short walk can build a lot of perspective and help you unwind even if you don't go far. Make sure to take some deep breaths of fresh air while you're out there.

 

Put on a Happy Face

 

When we smile, we change more than the shape of our faces. A smile quickly changes mood and even gives you a burst of endorphins in your brain, which are responsible for making us feel happy. The best part? A smile can help you unwind even if you're not feeling it initially. This is because even fake smiles tend to become real ones very quickly.

 

Set an Alarm

 

Sometimes, we need a reminder to adopt a change of attitude to unwind. Try setting the alarm on your phone several specific times every day. When one of the alarms goes off, either take a 'mindfulness moment' for a quick meditation or take a moment to read an affirmation. If you're strapped for time when the alarm goes off, use this moment to take a few deep breaths to give yourself a taste of unwinding before continuing with whatever you were doing.

 

While not every tip is going to work, be patient with yourself. Keep trying until you find the methods which give you the space to breathe. After all, unwinding is crucial to your mental health.