Monthly Archives: October 2015

6 Ways to Stop Mentally Beating Yourself Up

Via @PsychToday @selenidotorg by #SarahBest

“It’s time to give yourself a break. After all, you deserve one,” suggests the author. Aren’t we all guilty of this?

Isn’t it strange that, at a time that we seem to have so much compassion for others, we do not have the patience to be kinder to ourselves? Sometimes I wonder if our upbringing had something to do with this behavior. Perhaps we think that by humiliating ourselves, by always belittling and judging every action, we would seem less arrogant and people would not feel threatened by us. Ms Best is right, though, we should be stop being so hard on ourselves. It is only by being less harsh critics of ourselves that we will be able to find true compassion for others.

Do you think you will have difficulty to change your behavior? Here are some tips on how to stop all that negative self-talk:

[Excerpt only. Read full article here.]

1. Listen to your self-talk. When a friend tells you that you look ”good”, do you think, “I do feel great!”or do you wonder if she’s implying you are fat/wearing too much make-up. The first step to changing how you view yourself is to listen to how you talk to yourself.

2. Evaluate its credibility. Once you’ve tuned in to your self-talk, explore it. Healthy self-talk is based in reality, but unhealthy self-talk distorts it. Unhealthy self-talk triggers real emotions with unrealistic, or irrational, statements. [Read more about irrational thought patterns here.]

3. Examine the evidence. Challenge unhelpful messages.

4. Generate an alternative hypothesis, based on the evidence you do have.

5. Construct a statement to correct the error. Identify the thinking error.

6. Pretend you’re talking to a self-critical friend, and offer words of encouragement to yourself.

[Above six points are discussed in greater detail here.]

We always say that everyone deserves a loving relationship; true, but the most precious loving relationship is the one you have with yourself. By practicing the techniques above, you will find yourself becoming less and less critical of every little thing you do. You will not constantly question the truth of other people’s comments in an effort to further bring yourself down. Accepting compliments from others will become easier and giving yourself some credit will become a habit.

This is not pride, this is self-compassion. Go ahead, try it, you deserve it.

Please click here to read the original article on PsychologyToday.com.

Source:

6 Ways to Stop (Mentally) Beating Yourself Up | Psychology Today

5 Natural (But Overlooked) Methods To Treat Depression

Via @mindbodygreen by by Pettina Stanghon

Photo: Shuttershock via mindbodygreen.com

[Excerpt only. Read full article here.]

Here are some scary facts about depression. It’s the single leading cause of disability worldwide, with the World Health Organization estimating that more than 350 million people suffer today, impacting all regions and demographics of the world. [Click to continue reading.]

Here are five holistic treatment worth considering if you’re struggling with depression. These can be effective on their own and can work well to complement additional treatments.

1. Love your gut. An inflamed gut can actually contribute to depression due to the close relationship between the digestive tract and the brain.

2. Treat food as medicine. Certain foods have a powerful effect on the body and can even trigger chemical reactions which result in inflammation, which is undesirable why trying to treat depression.

3. Get your hormones tested. Many people aren’t aware that a simple, non-invasive saliva test can reveal more about your body’s hormones than conventional blood tests.

4. Take some time daily to practice mindfulness. You can acknowledge your feelings, knowing they do not accurately reflect the present moment at all times. This can help you avoid spiraling into a negative space.

5. Practice gratitude. When we regularly focus on what we have and not what we don’t have, our mindsets instantly start to change.

[Excerpt only. Read full article here.]

Source:

5 Natural (But Overlooked) Methods To Treat Depression – mindbodygreen.com

How to Practice Mindfulness – 5 Tips No One Has Told You 

Via @PsychToday by Ryan M. Niemiec

[Excerpt only. Read full article here.]

Mindfulness is a paradox. It’s the easiest thing in the world and the hardest thing in the world. Let me explain.

There’s an easy way and a hard way to practice mindfulness.

5 tips to cultivate mindfulness:

Tip #1: Start with the easy stuff – build your mindfulness “muscle”

Tip #2: Don’t meditate for 1 hour a day – start with what you are willing to do to establish a routine — perhaps 5 minutes a day

Tip #3: Practice ANY type of mindfulness you wish – go where your motivation is highest.

Tip #4: Forgive yourself, repeatedly.

Tip #5: Use your natural energy sources.

Want to know more? Read the original article here.

Source:

How to Practice Mindfulness – 5 Tips No One Has Told You | Psychology Today