10 Ways You Really Can Change the World

1. Make a U-Turn.

Instead of feeling hopeless and victimized, believing you are just one person and can’t do anything, recognize that you need to start telling yourself that you’re going to be in control, in charge of the one thing you really can be in charge of — yourself.

2. Talk to Yourself, Out Loud, Every Day.

Stand in front of a mirror, look yourself in the eye and make affirmative statements to yourself.

“I am strong. I am smart. I can accomplish whatever I set my mind to.”

Say these over and over to yourself until you start to feel the power of your words inside your body.

3. Make Behavioral Changes to Go With Your New Mindset.

Set short-term goals to put these changes into practice.

a) I will say hello with a smile to five strangers everyday.
b) I will lift my head high and walk with my shoulders back an hour the first day, and an additional hour each day after that.
c) I will turn off my cell (phone and text) one hour a day and interact with a live human being.

These first three behavioral activities may take you a while to implement. Before you start, sit down, read them through carefully and decide how long is a reasonable time for you to accomplish these changes. Remember you have to actually feel different, not just act different. Pick a time frame for yourself, perhaps three to five weeks, then dive in. Don’t procrastinate, no matter how many good reasons you have.

When your three to five weeks is up, and you are handling these tasks well everyday, you are probably starting to wonder what this has to do with changing the world.

Well I have a surprise for you. You already have changed your world by changing the most important thing in your immediate universe — yourself.

You may already be getting comments from friends and family, telling you things like “You seem different but I’m not sure how” or “You seem much more confident when we talk.” You may notice people having a different and positive response to you when you walk past standing tall, smiling and saying hello. They may smile back and say something nice.

These are all very good changes and you can feel proud of yourself even if you do nothing more, but you are going to do much more, because you want to change the world.

4. Sit down with a piece of paper and a pen.

My experience with several thousand clients has shown that the visceral process of putting pen to paper and seeing your thoughts go from your mind and heart to your paper aids in forging a stronger commitment. Make a list of the 10 problems in the world that concern you most, the ones you believe most urgently need changing. Look your list over and decide which one is most important to you, then prioritize them, most important to least important. This is backup for later.

5. Take a different piece of paper and write down what specifically needs to be done to bring about this change.

For example, Reverse Climate Change. On the second paper you might put:

1 – Eliminate fossil fuels
2 – create new legislative standards for car emissions
3 – implement changes in beef production to cut down methane emissions

Just continue your list like this. You may have 10, 20, 30 items when you’re done. There’s no right or wrong amount. This is your list, you’re in charge.

 

Continue Reading Here Via The Huffington Post

The Physical Exercise – Mental Health Connection

imagesI have followed research about how our bodies impact our minds, and our minds our bodies for many years.  I have also observed on a direct level how this works.  Over many years of working with clients in psychotherapy, I have provided programs to people on an individual basis that allowed them to deal more effectively with depression and anxiety through exercise.

I recently came across an article published by BrainHQ from Posit Science.  This company puts together software exercises for the brain to optimize brain growth and health.

They point out that your brain, just as is the case for your muscles, requires use.  If you don’t use it, you will lose it.  Not only do special exercises for the brain help increase connections in your brain, but physical exercise can increase positive functioning on the molecular level and the behavioral level.

The Department of Exercise Science at the University of Georgia did a study that showed that even 20 minutes of exercise facilitated memory functions and information processing.

When you work out, you increase your heart rate, which then pumps more oxygen to the brain.  In addition, this causes the release of a wide range of hormones, which provide a nourishing environment for the growth of brain cells.

Brain plasticity is stimulated by exercise, which in turn stimulates growth of new connections between cells in manBenefits-of-Exercises1y important cortical areas of the brain.  UCLA has recent research demonstrating increase in growth factors in the brain as a result of exercise.  This makes growing new neuronal connections in the brain easier.

Many people I have worked with have come in to me talking of feeling very depressed.  They are fatigued, lethargic, not interested in anything.  They often feel very sad but don’t know why.  While there can frequently be psychological reasons for this, I have found that often it can be improved markedly with the right kind of exercise program.

The same anti-depressant-like effects associated with “runner’s high” are associated with a drop in stress hormones.  The anti-depressant effect of running was also associated with more cell growth in the hippocampus, the area of the brain responsible for memory and learning, according to a study from Stockholm.

The time of exercise as well as the style of exercise increases your odds of raising cognitive functions.  It was found that cycling rather than running showed an enhanced brain function during and after working out.  Activities that utilize physical and mental demands, such as ballroom dancing, had a higher impact on cognitive functioning over just mental or just physical tasks alone.  It seems clear that the best brain workouts integrate different parts of the brain including coordination, strategy and rhythm.

Which comes first, the chicken or the egg?

I don’t think it matters whether you approach this from the standpoint of wanting to improve your brain functioning or your physical conditioning, or your mental health.  I believe they all go together.  The key is to recognize the connections and then take advantage of them.

Pick exercises that challenge you – that make you think, that make you have to pay attention.  Be aware that you need to make yimgresour mind work.  Don’t try and make it easy for yourself.  Keep changing it up, just as you need to do with anything you want to hold your interest.  Once you feel you’ve mastered one type of exercise, switch to something else.  Come out of your comfort zone.  If you always do weight workouts at the gym, try a yoga class or meditation.

Try an exercise class that involves others such as a martial arts class.  Test yourself and see if after working out your mind seems quicker, works faster and better.

Notice how you feel emotionally when you’re finished with some form of exercise.  Have your spirits been lifted, and do you feel more positive?

It may not happen overnight, but if you stick with this kind of approach, within a few weeks you should notice a difference in how you feel.  You’ll also probably notice an improvement in your physical shape, perhaps losing some weight, and firming up.  While that may not be your intention, it’s a very nice perk. So set up a plan for yourself, and give this a try.  Your brain will thank you, and your depression and overall mood will too!

Are Flowers Good For Your Health?

man-giving-woman-bouquet-flowers-4779623It is Spring, finally. The air is warm and breezy, and everywhere there is color. Grass and trees are green, and flowers are making a rainbow before our eyes.

For hundreds of years, men have brought women flowers as a gesture of romance. Now there is actual science to show that flowers really do affect mood and make women feel romantic,

A study done by Nicolas Gueguen of the Universite de Bretagne-Sud in France, and published in the journal “Social Influence,” found that females who had been sitting in a flower-covered room were much more likely to accept an invitation for a date than women sitting in an identical room without flowers.

What causes this romantic response in women exposed to flowers? Gueguen suggests that perhaps flowers act as environmental iStock_000014150618XSmallcues that affect a woman’s behavior and perception toward a man.

Other studies have shown relaxation is associated with exposure to nature, and increased activity in facial muscles associated with smiling have been evoked by images of flowers.

A behavioral study conducted at Harvard University and Massachusetts General Hospital confirmed that people who generally do not describe themselves as morning people felt happier and more energetic after looking at flowers the first thing in the morning. Happiness, friendliness and warmth manifest much later in the day for people with morning blahs according to Nancy Etcoff, Ph.D. It was found that flowers at home impact people emotionally and they then felt less anxious and more compassionate. A boost of energy that lasted throughout the day was reported after viewing flowers in the morning in their homes, particularly in the kitchen.

Etcoff states “If you start the day in a more positive mood, you are likely to transfer those positive feelings to others – it’s what is called mood contagion”.guy-giving-flowers-111208

Jeanette Haviland-Jones, Ph.D. is a professor of psychology and director of the Emotions Laboratory at Rutgers University.

She believes that flowers support the so-called Big Bloom theory of evolution. Flowers cause positive emotions, and research shows that positive emotions make people better survivors from an evolutionary standpoint. This is because positive people are more likely to maintain social relationships, reproduce, find needed resources and be creative. Many flowers and plants rely on humans to fertilize them, nurture their growth and remove the weeds that would choke them to death. In return, they give us pleasure.

Scientifically, the way they repay us is that they have developed little chemical factories that decrease anxiety and improve our mood, says Haviland-Jones.

In studies Haviland-Jones and colleagues at Rutgers did, they found that women given flowers all smiled with true enjoyment, as determined by the smile being one associated with the raising of the cheeks and crinkling around the eyes. This type of smile is called the Duchene smile.

Couple  in love smiling. Over white background

This type of smile has been linked to positive emotion and related changes in the brain. At the end of the study, people who received flowers reported being happy but the people in the study who didn’t receive the flowers did not.

Overall, these studies showed that the presence of flowers triggers happy emotions, heightens feelings of life satisfaction, and affects social behavior in a positive manner.

Why is this related to romance? Because when you feel happy, satisfied and relaxed, you are capable of being open to lots of other positive and strong feelings, like love and sexual desire.

So giving flowers to your significant other is a very good way to ensure the flow of loving and aroused feelings, all of which are very good for your mental and physical health.

DOES CUPID HAVE GOOD AIM?

I recently read an article by Corey Levitan on the Men’s Health website in which the author theorizes that finding love is, for the most part, out of your control. Finding and connecting with someone who turns out to be right … Continue reading