How Can Using A Daily Journal Improve Your Life?

Benefits of writing a daily journal.

Journaling can be effective for many different reasons and help you reach a wide range of goals. It can help you clear your head, make important connections between thoughts, feelings, and behaviors, and even buffer or reduce the effects of mental illness!

Journaling helps keep your brain in tip-top shape. Not only does it boost memory and comprehension, it also increases working memory capacity, which may reflect improved cognitive processing. Boosts Mood.

Journaling can be a great stress reducer through organizing one's thoughts, clearing one's mind and facilitating problem solving. There are many benefits to keeping a journal. ... Journaling can reduce stress by helping one get rid of negative thoughts.

It's not only true that scientists have found that writing expressively (the way we often do in a journal) improves working memory, it's also a fact that recording the ins and outs of your life in a journal gives more permanence to an often fleeting past.

It's simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal is a great idea. It can help you gain control of your emotions and improve your mental health.

Begin Your Journal Journey HERE

Reduce Stress With Positive Thinking

Positive thinking helps with stress management and can even improve your health. Practice overcoming negative self-talk with examples provided.

Is your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you're optimistic or pessimistic — and it may even affect your health.

Indeed, some studies show that personality traits like optimism and pessimism can affect many areas of your health and well-being. The positive thinking that typically comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits. If you tend to be pessimistic, don't despair — you can learn positive thinking skills.

Understanding positive thinking and self-talk

Positive thinking doesn't mean that you keep your head in the sand and ignore life's less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.

Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information.

If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. If your thoughts are mostly positive, you're likely an optimist — someone who practices positive thinking.

The health benefits of positive thinking

Researchers continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking may provide include:

• Increased life span
• Lower rates of depression
• Lower levels of distress
• Greater resistance to the common cold
• Better psychological and physical well-being
• Reduced risk of death from cardiovascular disease
• Better coping skills during hardships and times of stress

It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It's also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don't smoke or drink alcohol in excess.

Source:mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

Do You Talk Yourself Out of Weight Loss?

Diet and exercise and they way we talk to ourselves has always been a passion of mine and over the years I have spoke at length to people about the struggles they face of trying to lose weight.

One thing that always seems to be noticeable is the way in which people talk to themselves.

The word I hear far too often is 'can't'.

"No matter how hard I try, I can't lose weight"

"I exercise all the time but still can't shift the weight"

"I've tried every diet going and still can't get my weight down"

I'm the first to admit that I WAS your typical negative person. My mum is a born pessimist and this trait was kindly handed down to me from a young age. However, something clicked in me one day and I vowed to change the way I think. Over the years I have read every book about changing my thoughts, listened to cassette tapes (yes it was that long ago), CD's and any information I could.

It has taken time and I am not saying that I am the most optimistic person around, but I have learnt to talk to myself in a much kinder tone.

Constantly telling yourself you can't do something is a sure fire way for your brain to find a way to prove you right. You are what you think. 

If you are trying to lose weight (or anything for that matter), try talking to yourself differently. If you find yourself wanting to use the word can't or say anything negative, STOP. Change the way you talk to yourself. Talk as if whatever you want to achieve is possible. 

Whilst talking in a more positive way will help in your every day life, if you have something specific you wish to achieve then you have to feel it too.

Every morning and/or evening you need to close your eyes and visualise yourself achieving your goal. I do this in bed. See a picture of yourself as you wish to be. This could be more confident, slimmer, fitter, healthier - anything you like. Really take the time to notice everything about yourself that you would like to change. Next take this person and float them into your own body, feel the emotions you would feel as if this dream had come true. Experience the exact feelings you would get if your goal was real and you had achieved what you set out to do.

Whilst you can tell yourself everyday that "i will lose weight" or "I feel more confident". The only real way to fully achieve these things is to know how you would feel on the inside at having mastered your goal.

I myself use a piece of software every day that quietly works away in the back ground of my computer whilst I'm working, reinforcing positive affirmations to my sub conscious mind.

                                    Take a look for yourself. You won't be disappointed!

Brain Bullet Tool

How would you like to automatically achieve

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Using this tool, you can "activate" advanced

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Also, use it to...

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* Achieve your goals... *be who you want to be!*

To learn more, click the following link...

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Change Your Life Whilst You Sleep

Can you IMAGINE if changing your life...

... Was as EASY as falling ASLEEP?

Turbo-charge your confidence. Lose weight quickly. Rocket your relationships. Become a luckier person. Let go of stress. Be a super-positive thinker. Speed up your brain.

Imagine if ALL of this were possible.

Just by falling ASLEEP.

WELL, IT IS.

And it's all down to an ingenious audio technology known as "Sleep Programming."

Sleep Programming is officially more powerful than hypnosis. It's recently been proven by San Diego University -- and is used daily by the US Government to help train new military recruits.

How does it work? Simple!

Just play one of the special Sleep Programming CDs on loop as you fall asleep - and get ready to wake up a NEW PERSON!

It's the FASTEST and MOST EXCITING way to change. And it's available to YOU - RIGHT NOW.

Check out the official website online CLICK HERE

And get READY to CHANGE!

Something a Little Different for FREE

I often see people in the gym, on holiday, on the bus reading.

I myself enjoy getting my head in a good book. My time is often limited so I prefer to read something that will offer knowledge and that I will learn something from.

I came across this book some time ago and this guy has inspired me in life (I guess we all have someone we look up to). He is currently giving his book away for free and you can claim a copy for yourself. 

Click Here

Mother Claims Giggling Has Cured Her Asthma and Depression

• Lynette Webbe, 59, suffered asthma and chronic obstructive pulmonary disease for 6 years as she smoked since the age of 13
• Also suffered depression since she was a teenager after losing her parents, and began laughter classes as a natural treatment
• Enjoyed the laughter therapy so much she trained to hold her own classes
• After a year she claims her doctors said her respiratory problems are much better, and wants other people to be referred for laughter therapy

A mother claims to have cured her lifelong asthma and depression by laughing.

Lynette Webbe, 59, suffered with the respiratory condition for six years before she started holding laughter therapy classes.

A year on, and she said her doctor has noticed a huge difference in her condition – and thinks the NHS should refer other patients to her classes.

She also says the classes, which involve giggling, storytelling, dancing and childsplay have helped her overcome depression.

Miss Webbe, from Pill in Wales, said: 'I went for a check-up recently and was told that my health was much better and I believe laughter is the reason.

'It opens up the lungs, so I can breathe more easily, and gets endorphins pumping around the body.

'Physically I feel much better and leave my classes feeling amazing.

'I see my classes as a fun way of shaking off the cobwebs. Laughter is like a medicine that doctors can't provide.

'I think it's important to laugh and play.

'It's good for stress as well and if you can get rid of that and anxiety, you can prevent bad mental health too.

'I'd really like doctors to start referring patients to me to treat.'

Miss Webbe said she started her laughter therapy classes as she herself suffered from mental health problems herself.

She said: 'After years of mixing with the wrong crowd as a teenager, then losing my parents and my sister, I got so depressed I started to drink and self-medicate.

'I think it's important to laugh and play.

'It's good for stress as well and if you can get rid of that and anxiety, you can prevent bad mental health too.

'I'd really like doctors to start referring patients to me to treat.'

Miss Webbe said she started her laughter therapy classes as she herself suffered from mental health problems herself.

She said: 'After years of mixing with the wrong crowd as a teenager, then losing my parents and my sister, I got so depressed I started to drink and self-medicate.

'People come and make each other laugh. When we run out of jokes I tell everyone to start fake laughter.

'Basically, fake it until you make it, but you do laugh and this makes you feel better.

'I believe my workshops make people feel amazing. I've been working with people with Alzheimer's and after a class everyone was happy and smiling.

'We dance at my classes so people get some exercise.

'Everyone tells stories, which make them realise we've all got problems and things can get better.

'I share my story as I think this helps people feel they can share. 

'People leave feeling less alone. My workshops gave me a reason to get up and go out. 

'Now they're giving others one too.'

Source:dailymail.co.uk/health/article-3152104/Doctors-refer-patients-LAUGHTER-classes-says-mother-claims-giggling-cured-asthma-depression.html#ixzz3fDUHnH89 

10 Ways to Instantly Build Self Confidence

Self confidence is the difference between feeling unstoppable and feeling scared out of your wits. Your perception of yourself has an enormous impact on how others perceive you. Perception is reality — the more self confidence you have, the more likely it is you’ll succeed.

Although many of the factors affecting self confidence are beyond your control, there are a number of things you can consciously do to build self confidence. By using these 10 strategies you can get the mental edge you need to reach your potential.

Build Self Confidence

1. Dress Sharp

Although clothes don’t make the man, they certainly affect the way he feels about himself. No one is more conscious of your physical appearance than you are. When you don’t look good, it changes the way you carry yourself and interact with other people. Use this to your advantage by taking care of your personal appearance. In most cases, significant improvements can be made by bathing and shaving frequently, wearing clean clothes, and being cognizant of the latest styles.

This doesn’t mean you need to spend a lot on clothes. One great rule to follow is “spend twice as much, buy half as much”. Rather than buying a bunch of cheap clothes, buy half as many select, high quality items. In long run this decreases spending because expensive clothes wear out less easily and stay in style longer than cheap clothes. Buying less also helps reduce the clutter in your closet.

2. Walk Faster

One of the easiest ways to tell how a person feels about herself is to examine her walk. Is it slow? tired? painful? Or is it energetic and purposeful? People with confidence walk quickly. They have places to go, people to see, and important work to do. Even if you aren’t in a hurry, you can increase your self confidence by putting some pep in your step. Walking 25% faster will make to you look and feel more important.

3. Good Posture

Similarly, the way a person carries herself tells a story. People with slumped shoulders and lethargic movements display a lack of self confidence. They aren’t enthusiastic about what they’re doing and they don’t consider themselves important. By practicing good posture, you’ll automatically feel more confident. Stand up straight, keep your head up, and make eye contact. You’ll make a positive impression on others and instantly feel more alert and empowered.

4. Personal Commercial

One of the best ways to build confidence is listening to a motivational speech. Unfortunately, opportunities to listen to a great speaker are few and far between. You can fill this need by creating a personal commercial. Write a 30-60 second speech that highlights your strengths and goals. Then recite it in front of the mirror aloud (or inside your head if you prefer) whenever you need a confidence boost.

5. Gratitude

When you focus too much on what you want, the mind creates reasons why you can’t have it. This leads you to dwell on your weaknesses. The best way to avoid this is consciously focusing on gratitude. Set aside time each day to mentally list everything you have to be grateful for. Recall your past successes, unique skills, loving relationships, and positive momentum. You’ll be amazed how much you have going for you and motivated to take that next step towards success

6. Compliment other people

When we think negatively about ourselves, we often project that feeling on to others in the form of insults and gossip. To break this cycle of negativity, get in the habit of praising other people. Refuse to engage in backstabbing gossip and make an effort to compliment those around you. In the process, you’ll become well liked and build self confidence. By looking for the best in others, you indirectly bring out the best in yourself.

7. Sit in the front row

In schools, offices, and public assemblies around the world, people constantly strive to sit at the back of the room. Most people prefer the back because they’re afraid of being noticed. This reflects a lack of self confidence. By deciding to sit in the front row, you can get over this irrational fear and build your self confidence. You’ll also be more visible to the important people talking from the front of the room.

8. Speak up

During group discussions many people never speak up because they’re afraid that people will judge them for saying something stupid. This fear isn’t really justified. Generally, people are much more accepting than we imagine. In fact most people are dealing with the exact same fears. By making an effort to speak up at least once in every group discussion, you’ll become a better public speaker, more confident in your own thoughts, and recognized as a leader by your peers.

9. Work out

Along the same lines as personal appearance, physical fitness has a huge effect on self confidence. If you’re out of shape, you’ll feel insecure, unattractive, and less energetic. By working out, you improve your physcial appearance, energize yourself, and accomplish something positive. Having the discipline to work out not only makes you feel better, it creates positive momentum that you can build on the rest of the day

10. Focus on contribution

Too often we get caught up in our own desires. We focus too much on ourselves and not enough on the needs of other people. If you stop thinking about yourself and concentrate on the contribution you’re making to the rest of the world, you won’t worry as much about you own flaws. This will increase self confidence and allow you to contribute with maximum efficiency. The more you contribute to the world the more you’ll be rewarded with personal success and recognition.

Source: pickthebrain.com/blog/10-ways-to-instantly-build-self confidence/#VOUXhiV6OrkbRDB4.99

Think Yourself Young

Positive thinking is 'better than exercise at boosting fitness levels in the elderly'

• 
  
• Showing people subliminal positive stereotypes about age boosts health
• Some people were shown words like 'spry' too fast to be consciously aware 
• People shown these messages were better able to stand, walk and balance 
• Impact of subliminal messaging greater than exercise, study found  

Scientists have discovered a new way to stay active while getting older: positive thinking.

A belief that older people aren't 'over the hill' may help a person stay more physically fit as they age, according to a study.

U.S. researchers found that older people who are subliminally exposed to positive stereotypes about ageing show improved physical health.

They wanted to understand how stereotypes about ageing affect reality, so they showed some older people positive messages about getting old, and compared them to people who weren't shown these positive messages. 

After three weeks, people fed positive messages were better able to walk, balance and get up from a chair than those not exposed to positive messages about getting old.

They showed psychological improvements too: positive stereotypes about ageing were strengthened, and negative stereotypes about ageing were weakened, and these were shown to affect how the person perceived themselves.

The impact of the subliminal messages were even shown to be more effective than a previous study which prescribed six months of exercise.

As part of the study 100 older individuals, with an average age of 81 years, were split into four groups.

Some of the participants were subjected to positive stereotypes about ageing on a computer screen that flashed words such as 'spry' and 'creative' at speeds so fast that the brain registered them, but the person wasn't consciously aware of what they'd read.

The sessions lasted for about 15 minutes at a time.

Others were asked to write brief essays about active older people, the New York Times reports.

Follow up tests showed the people shown subliminal messages showed significant improvement in tasks such as repeatedly standing up from a chair and sitting down, walking across a room and holding poses that challenge balance.

Those asked to write essays showed no improvement.

Lead researcher Professor Becca Levy, from the Yale School of Public Health, said subliminal messages helped people overcome the negative stereotypes society imposes on the elderly.

She said: 'The challenge we had in this study was to enable the participants to overcome the negative age stereotypes which they acquire from society, as in everyday conversations and television comedies.

'The study's successful outcome suggests the potential of directing subliminal processes toward the enhancement of physical function.'

Professor Levy has previously shown that negative stereotypes about age can weaken an older person's physical health, but this was the first time that subliminally exposing people to positive stereotypes was found to improve physical health.

Being exposed to these positive stereotypes influenced health through a cascade of positive effects, the researchers found.

It strengthened their positive stereotypes, which then strengthened their positive self-perceptions, which then improved their physical function.

The study, which was carried out by researchers from Yale University and University of California, Berkeley, was published in the journal Psychological Science.

Source: dailymail.co.uk/health/article-2818608/Think-young-Positive-thinking-effective-boosting-fitness-exercise.html

It's All In The Mind

Losing weight AND keeping it off can be tricky. How you talk to yourself can make a difference to  whether you actually lose any weight at all.

If you constantly use the words 'can't' e.g. no matter what I try I can't lose weight. You will programme your mind to believe you can't lose weight.

You need to believe in what you are doing and use positive words. Every time you find yourself using the word can't, stop and replace it with something more positive e.g I can lose weight.

It is not enough to use positive words, you must truly believe and see an image of you doing exactly what you want to achieve. Before you go to sleep and before you get up in a morning, see an image of yourself in your mind of exactly how you want to be.

Create a vivid image, for example, you could see yourself slim, with a toned stomach and thighs, wearing figure hugging clothes with a big happy grin on your face.

You MUST feel this image to. Imagine stepping into this image you have created in your mind and feel how good you would feel being slimmer. Really get the feeling of how it would make you feel knowing you have achieved your goal. Do this every day for as long as it takes for you to truly believe it is possible and you are so sure you can do it.

This can apply to anything in your life you want to change.

To help with my own personal goals in life, I have found a fantastic piece of software that helps to gently and safely programme my thoughts as I busily work away on my computer. Tiny positive messages flash up on my screen (I barely notice them) as I work.

You can read all about it and find out more for yourself HERE