STOP NEGATIVE THINKING

 GETTING RID OF NEGATIVE THOUGHTS

Studies indicate that the human being thinks about 60,000 thoughts daily, some of them are positive thoughts and others are negative thoughts that bother him if they circulate in his mind for a long time.

Negative thinking represents a major obstacle to the success of those who give in to it, a negative view of things puts you in a vicious circle of frustration, depression, and lack of resolve.

Getting rid of negative thoughts is one of the most important steps that lead you to a healthy and stable life, therefore, you have to be determined, optimistic, and show the strength within you, so that you can get rid of negative thoughts easily and without trouble or misery.

Author Gerald Sinclair says that when we think negatively, we are setting ourselves up for failure, and the more we train our minds to think positively, the results were better.

Disadvantages of negative thinking:

Negative thinking has much damage to physical and mental health, and in order to enjoy a happy and comfortable life, it must be eliminated.

Here are some of the harms of negative thinking:

1- Anxiety:

Negative thoughts spread anxiety within the person, which prevents him from performing his daily activities normally.

2- Depression:

Negative thoughts play a key role in a person's exposure to depression, and things may develop into a chronic depression

Therefore, a person should not overlook the matter and seek the help of a psychiatrist to overcome all the negative aspects of his life.

3- Obesity:

When negative thoughts control us, this stimulates our bodies to release the stress hormone cortisol, which is responsible for increasing appetite, and this prompts us to eat more foods and thus gain weight.

4- laziness:

Negative thoughts deplete the body's energy in a very large way, which leads to feeling lazy and thus failing to perform his tasks and duties properly.

5- sleep disturbance:

Negative thoughts rob a person of his psychological comfort and thus deprive him of a good and deep sleep, which makes him feel tired all the time.

6- social isolation:

A patient with social isolation avoids people, often willingly, as a result of frustrations or strong psychological influences that push him to abandon people. It is a chronic disease that leads to death.

Therefore, be careful, as negative thoughts may lead you to this dangerous psychological illness.

Can negative thinking become a habit?

Of course, negative thinking can become a habit without the person feeling, by exaggerating the anxiety and drawing the many negative scenarios for each situation or problem that occurs in life, which puts him under constant nervous pressure.

How to get rid of negative thoughts:

Negative thoughts are part of our life, but we should not let them dominate our thinking and disturb our moods. We spend too much time thinking negatively about our lives and our future, which makes it all the more important to rid ourselves of this negativity.

Here are 14 ways to help you get rid of negative thoughts:

1. Be kind to yourself:

Sometimes we forget how important it is to be kind to ourselves just as we treat others. Do not allow your mind to be harsh with you. If you are unable to be cruel to others, why are you so hard on yourself?

Cruelty to yourself put more pressure on you.

2. Find the source of negative thoughts:

Identify the source of the negative thoughts and try to tackle the issue at its root. Do not allow anyone to be the source of these thoughts, and if someone influences the way you think about a particular topic, be sure to re-evaluate the matter yourself.

3. Talk to someone who cares about you:

Talking to people who care about you is very important

In the event that you are upset about something, do not skimp on yourself by exchanging conversations and ideas and asking for advice from those who care about you, because those who love you will give you advice and help you overcome the difficult situations you face in life.

4. Get rid of people who make you feel bad about yourself:

You need to remove the negativity from your life, you should not be surrounded by people who want to see you fail.

5. Find another outlet to express your pain:

Having a hobby can help us express more than we think, so find a hobby that you want to do so that you can express yourself. It is easier than you think and will be very beneficial for you and increase your self-confidence.

6. Relax when you feel the need to:

Taking care of yourself is very important, avoid overworking, and if you want to take a break, just ask your boss, and remember that your mental and Psychological health is more important than anything else.

7. Write your negative thoughts on a piece of paper and tear it up:

It's a good idea to realize your negative thoughts and take the time to write them down on a piece of paper, then tear them up and throw those thoughts in the trash, you're really doing your best and that's what matters.

8. Talk to yourself positively:

Always address yourself in a positive way, even in times of failure, as this will help you develop a positive view of yourself as the days go by.

9. Change your body language:

Watch your behavior and try to improve it for the better, such as standing actively and always smiling. These details will change your way of thinking for the better with time.

10. Try meditation and relaxation:

With just a few minutes of relaxation a day, you will get rid of worrying thoughts and give you a feeling of peace.

11. Take care of your body:

Feeling better is a change worth striving for, so try to choose healthy food and make a time to exercise and sleep well.

12. Do not allow others to cross their limit towards you:

It is necessary to treat any matter that bothers you immediately, including not allowing others to infringe on your dignity, and not overstep their limits because you are the only one in control of your destiny, and no one but you.

13. Learn to say "no":

Learn not to accept things you shouldn't do, as bad things or things you can't do, there are limits to your energy and you shouldn't cross them just to please others.

14. Enjoy something that puts you in a good mood:

Resorting to things that make your mood relaxed and happy is a wonderful thing, such as reading novels or a book or watching a movie or other things that you love.

Sources: (1) - (2) -  Reporting by the author Gerald Sinclair on the "Awarenessact" site.

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IMPROVE YOUR COGNITIVE FUNCTION

 

HOW DOES EXERCISE IMPROVE COGNITIVE FUNCTION IN AGING PEOPLE?

We usually think a lot before deciding to commit to exercising, because you know that exercising is good for you, but do you know how?.

We have to think again about how important exercise is not only to get fit, lose weight, or even change the shape of the body but also to reap its mental benefits.

It is well known that your mind controls your body and directs it to perform most of its actions.

In order to boost your mood and improve your cognitive ability, find out how exercise can improve that.

What is cognition?:

cognition is the brain's processing of information that comes from the senses, so the complex central nervous system determines, organizes, and interprets information to understand the world around us.

This processing takes place outside the awareness of the human being, and this sensory process is considered individual, so many people face the same situation, but they perceive it in a different way from the other.

cognition and sensation are closely related, and they can never be separated because they are part of a single and continuous process.

Why does memory begin to weaken in menopause?

Over the years, the nerve cells gradually diminish and the blood supply to the brain decreases due to the general deterioration of the blood circulation. These two factors speed up the death of brain cells and reduce the activity of cells that did not die. The brain begins to decline, intellectual capacity declines, and memory is damaged.

In addition, the part of the brain responsible for memory - the hippocampus - begins to shrink with age, causing damage to memory and the ability to spatial orientation.

 

How does physical activity improves cognitive function?:

There is a close link between regular exercise and improved brain function in old age, this is the conclusion of a new study that confirmed that the regular, intense practice of sports in children and adults led to an improvement in cognitive performance after fifty, it also showed that exercise, albeit at a low pace, is able to be of benefit in improving cognition at an advanced age.

According to Alex Dregan, Professor of  Epidemiology and Public Health at King's College London Exercise is an essential component of a lifestyle to prevent cognitive decline, cardiovascular disease, diabetes, and cancer, as well as to reduce the social and personal burden associated with these diseases that have become so prevalent in the modern era.

In elderly people who exercised for a year, the researchers found that the hippocampus renewed its growth and stopped contracting, which led to the strengthening of memory and concentration.

The study, published in the Journal of Psychiatry, is one of the first to measure the impact of lifelong exercise on the brain. Nine thousand people aged between eleven and fifty years participated in the study, while the data were collected through face-to-face interviews to mitigate the possibility of inaccurate statistics. The researchers used memory and brain function as a predictor of cognitive awareness.

The study concluded that the participants who exercised weekly, whether young or old, performed better in tests of memory, learning, attention, and reasoning, especially those in their fifties, compared to their counterparts who exercised two or three times a month.

The bottom line:

Even though our brain is not a muscle, new studies show that being physically active can help boost memory and focus a lot in middle age.

That's why health programs recommend that adults between the ages of 19 and 64 get at least 150 minutes of exercise a week.

As you know a healthy mind resides in a healthy body, but not everyone can do 150 minutes per week of physical activity. For them, any level of activity may benefit their cognitive long-term.

Sources:(1) - (2) - (3) - (4) - (5)

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Never stop fitness keep motivation

 

Fitness: Tips for staying motivated

The thought of spending time in a busy schedule to exercise and get a sweat can make you want to dodge doing it, but if you overthink it, your mind will keep trying to get you out of it...there are plenty of excuses for not exercising like- I have had a long day, there's been a pile of laundry or the "I'm just going to rest for another 15 minutes and then go work out," which always ends up being stretched for the rest of the day.

Keeping up with sports is not an easy task at all... It's hard to rely on yourself to find the courage to continue or start over after stopping or to keep hope when the results are long overdue.

Discover 5 good strategies to keep motivated in all circumstances.

 

1-Be your own coach:

Perhaps you cannot afford the bill for the services of a fitness coach? do not worry! To motivate yourself to move, be your own coach.

How to do that!?

-Try to organize your affairs and make notes recording all your efforts. Establish your training schedule to incorporate fitness sessions into your daily life. It's a good way to progress over time and above all, to reach your athletic goal more quickly.

-The right rhythm? At least twice a week, 3 times in the ideal case.

-Watch lots of photos and videos related to your sport to encourage you to keep moving and keep fit.

-The power of positivity!

Encourage yourself when exercise becomes difficult. It may seem trivial, but when you feel that you can succeed, there is nothing like words to enhance that realization and give your all.

2-Work on all the muscles in your body:

Random training can be exhausting and useless, so you must follow a professional training program that includes all the muscles of the body, both the upper and lower half.

You can watch online videos of professional trainers.

3-the Comfort is the key:

The level of will changes from day to day, so it is necessary to avoid stressful things in your life that may make your exercise more difficult for you.

And also by striving towards your convenience. Try to find a gym near your home, or create your own at home; This will make it easier for you to continue exercising regularly, and will also make it less difficult.

4-The recovery:

It is necessary to take enough time to recover.

the muscles need time to be fit again, as well as sleeping sufficient hours is so necessary to clear the mind, renew hopes and aspirations, and facilitate continuity.

5- Grab a Friend:

 Having a partner sweat with you and engage in an exercise routine leads to higher levels of motivation. It's so hard to say today I won't work out when you have a friend waiting for you at the gym. In general, we are more motivated to exercise when we have someone else push us and take part in some friendly competition. But you have to be careful when choosing this companion.

Choose a companion with a positive sports mindset.

 

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Signs that employees are under pressure at work... and ways to overcome them

(Health mental)  Work pressure

The stress of life are many and varied, and the work pressures may be the most effect on mental health, which can develop and pose a threat to physical health as well.

No matter what job you do, you probably struggle with work pressures sometimes, even if you love what you do.

Feeling nervous during work is very normal, because of dealing with an annoying customer, or a difficult boss, or when delivery dates are approaching, these are all moments when the work pressures are at their height.

However, sometimes the work pressures may exceed the usual level, which generates stress.

Excessive and chronic work pressures can negatively affect your productivity and performance, your physical and mental health, your relationships, and your personal life.

Work pressures are widespread, as some studies estimate that the percentage of employees who suffer from work pressures reaches 80%, of whom 40% suffer from workload pressure.

 

Signs of falling into the work pressure trap:

The Harvard Business Review mentioned some of the signs that appear on the individual, indicating that he has fallen into the trap of work pressures and tension:

1- Catastrophic thinking: 

In this case, the worker always expects the worst outcome, such as being fired, just because of any defect in his previous offer.

2- Passively read other people's thoughts:

 In an example of this situation, someone might think that a colleague does not want to work with him for some reason.

3- Generalization: 

Putting a unified picture of all similar situations, its consequences are not good, such as telling someone that he failed last year when making his offer to the CEO and things did not go well for his promotion, so he will fail this year as well because failure is his ally when it comes to it Advance to senior management!.

4- Negative prediction:

Some people may resort to negative thinking, regarding future events, without evidence or statistical data to confirm the matter, as if an employee believes that the new team members will not get along with him.

Other signs and symptoms of work pressures:

According to the American Press Association:

- Feeling anxious, nervous, or depressed.

- Apathy, lethargy, and loss of interest in work.

- sleep problems.

- fatigue.

- Difficulty concentrating.

- Muscle tension or headache.

- stomach problems.

- social introversion.

- depressed mood.

- Loss of confidence, or feeling angry and irritable.

- Weight gain or loss.

- Teeth grinding.

- Panic attacks.

- Sweating hands or feet.

- nausea.

- Obsessive-compulsive disorder.

 
How to deal with work pressure and stress:

If you feel that work pressures drain your energy and affect your professional and personal path, you should look for solutions to get rid of these pressures.

The first step in dealing with work pressures is to identify its sources.

These sources may come from the work environment, colleagues, or the nature of the work itself, and may be temporary, or permanent.

The American Business Insider website points out some steps to face and overcome the work pressures:

1- One should watch oneself; When the effects of anxiety and stress appear, it is necessary to confront rather than neglect the feelings.

2- Experts believe that including some activities in the diary, such as meditation or yoga, Playing sports contributes to stimulating the individual's feeling that he is fully present.

3- Facing fears of failure at work instead of giving in to failure by planning to attend a training course, which helps in acquiring new work-related skills, which leads to raising self-confidence.

4- Take a short vacation if necessary and change the atmosphere such as going for a walk to a nearby park, local tourism, or laying in the sun to break the routine.

5- In the case of anxiety, morning coffee doesn't seem to help, because it can increase heart rate and physiological symptoms of anxiety.

6- Reach out to a professional or a friend for support, because sometimes all you need to relieve stress is to share how you feel with someone close to you.

 

Some other solutions to face the work stress:

1- Ensure proper eating habits:

Sugar or fatty foods, such as pizza, fast food, and ice cream, make us feel lethargic and discourage us from facing the problems we are facing.

Recommended foods:

-Complex carbohydrates, such as wheat bread, pasta, and vegetables.

-Foods that contain antioxidants, which help improve mood, such as blueberries and chocolate.

-Lean proteins such as chicken.

Foods to avoid:

-Foods rich in fat, such as cheese and red meat, lead to inactivity.

-Foods rich in refined carbs or sugar.

-Caffeinated drinks such as coffee and soda, cause insomnia.

2-Get enough sleep:

Researchers at Harvard Medical School have found that lack of sleep is one of the contributing causes of high stress.

The ideal sleep hours are between 7 and 9 hours per day.

3- Set your priorities and organize your time:

Organizing your time makes you better able to perform the tasks assigned to you.

4- Avoid multitasking:

Working on two or more things at the same time affects the speed and accuracy of work and thus increases stress.

If there are a lot of tasks waiting for you, arrange them in order of priority, and complete them sequentially.

5- love your work:

You may have to work in a job that you do not like, but you must adapt and love your work. It is said: “If you don’t do what you love, love what you do.” This will make you happy and help reduce stress.

6- Don't look for perfection:

It is good to strive to master everything you do and to hold yourself to high standards.

The perfectionist mentality will make you live under constant pressure, but it is better to do your best, master your work as much as you can, and set yourself acceptable and realistic standards, you will see that your productivity and performance have improved and that the workstress become lighter for you.

7- Stay away from problems and conflicts in the workplace:

Conflicts between co-workers exist, try to stay away from them as much as possible.

8- Be honest with the employer:

Communication with your manager at work is required for the general interest, that will may make everyone happy.

9- Learn to say "No":

Do not accept doing anything that harms you or harms others, as this is a weakness of character, this does not mean being stubborn and uncooperative; just do the correct things.

 

The bottom line:

Do not ignore the work stress, and do not allow it to accumulate, as this will harm your mental and physical health, and your personal and professional life.

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