Be positive! · Health · Psychology facts

Endorphins

What do you know about endophin, famous hormone of happiness?
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Endorphins are chemicals produced naturally by the nervous system to cope with pain or stress. They are often called “feel-good” chemicals because they can act as a pain reliever and happiness booster.
The well-known “runner’s high” that is felt after lengthy, vigorous exercise is due to an increase in endorphin levels.
The level of endorphins in the human body varies from person to person. People who have lower levels may be more likely to have depression or fibromyalgia, but more research is needed in this area.
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How to get your body to produce more endorphins?
Here are couple ways to boost the production:
🔸️Regular exercise 💪
🔸️Giving (Volunteering, donating, and helping others may also make a person feel good) 🤝
🔸️Yoga and meditation 🧘🏼‍♀️
🔸️Spicy foods 🌶
🔸️Dark chocolate 🍫
🔸️Laughing 😂

Did you know all this?
I think i’m gonna go get some dark chocolate 😋

Health · Psychology facts

Sleep well

Today I want to talk to you about sleep. Having a good night sleep and feeling rested in the morning has enormous effect on your mood so it is important to make sure you sleep well. ⚠️ Here’s 12 facts about SLEEPING.💤
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1.It is very important what you do 2-3h before sleeping. When you fall asleep while overthinking, the mind remains active as if you were awake which is why you tend to wake up tired. Try to relax before sleep time. Also, don’t look at blue light (so no phones, no tv) at least 30min before bed time 🚫📱
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2.Bedroom should be only used for sleeping (and sex). You shouldn’t work in bed, watch tv or even read books. Make sure that your brain connects bed only with rest. This way your mind will reprogram into „a sleeping mode” when you go to bed and you’ll fall asleep easier. Bed is not a place for work! 🛌
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3.Medically speaking, it would be best if your bedroom had only bed in it and nothing more. If you can do it. Especially get rid of radios, TV and computers 🚫🖥
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4.When you wake up in the middle of the night don’t check what time it is 🕜
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5.Find your rhythm and try to go to sleep at the same time everyday and get up at the same time 🌠
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6.Make sure it is as dark in your bedroom as it can get. The darker the better. It helps your body produce melatonin (an important hormone) 🌃
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7.Make sure it is quiet. No clock that tick tocks, no humming sound, nothing. It should be total silence there 🔇
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8.The older you get the less sleep you need. When 20-30 years old you need 7.5-8h of sleep everyday; 30-40 around 7h. When you’re over 40 only 6h of sleep will be enough and over 50 even 5h will do. But! Sleeping for less than five hours any night decreases the productivity of your immune system, metabolism and the body’s response to stress 🤯
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9.Good sleep makes you more creative and makes your memory stronger 🧠
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10.Lack of a good night sleep makes it difficult to absorb new things 🤷🏼‍♀️
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11.Getting more sleep will decrease your chances of experiencing and being more affected by negative emotions☺
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12.The happier you are, the less sleep you require to function in everyday life. Sadness increases the urge to sleep more 🤗

Psychology facts

Importance of lazy days

Do yourself a favour and go rest. Yes, that’s right, go relax! While i’m so encouraging everybody to work hard on your dreams, to put yourself out there and work work work, to skip some parties and focus on self-evolving („Study while others are sleeping; work while others are loafing; prepare while others are playing; and dream while others are wishing” as one of my favourite quotes says) it is good to let go from time to time too. Let loose. It’s not just good, it’s actually important for your brain and body. You can’t study all the time. You can’t work 24/7. Your brain needs that break. And i’m not talking about sleeping time, you need some free time during the day too.

I kept thinking that watching some silly TV shows or playing PS4 was a waste of time and i felt bad that i was doing that (cause i love TV show and PS4!) instead of working, focusing on my dreams. Not anymore! It is scientifically proven that lazy days/afternoons are important and that results of your work will be better and you’ll work more efficiently if you have breaks from time to time than if you work for couple hours straight. It’s not just about your work, your job, it’s also about your dreams. Don’t get too obsessed with your goals. It won’t happen over night anyway. Take your time. Take some time off. You’ll notice that you have better ideas and you’ll be more willing to work after your relax time.

The same thing is with studying. The best way to learn is to chop all the things you need to get into your brain into smaller pieces and study it 20min by heart, totally focused, then take 10-15min break. Then study again for 20minutes, then take a break. It is much more effective for your brain to remember all the things you need to!

If you feel tired, that you’ve had enough, that you’re not passionato about what you’re doing anymore – TAKE A BREAK. It can be 1 full day of not doing anything productive, it can be a week, just do it!

 

So tell me, what kind of person are you? Do you work hard on your dreams? Or do you take most of your time off and relax?

Psychology facts

How to end your day well

Every evening make yourself a list of things that you have managed to do that day. It doesn’t have to be anything big. Did you make someone smile? Did you send that email that you’ve been stressed about? Did you finish reading a book? Did you call your friend and told him you miss him? Or your mom?
Think of anything small but special.
Try to do it every evening. But only good things! Don’t think about things you did wrong or you did not manage to do at all. You’ll have tomorrow to deal with that. Now focus on good things.

So what have you done today?
I did well at work, got a great idea for a new post, had a phone call about my next project and prepared a special surprise for my husband 😊❤

Psychology facts

Differ thoughts from emotions

Learn to recognize emotions. This way you’ll know how to fix them. Can you distinguish anger from fear? People are not always able to tell what they feel. Some of us constantly feel tired not seeing that it’s depression. Some of us are always irritated thinking that they’re losing control of their life when in fact it’s fear. Apart from depression and fear it can be difficult to distinguish anger, shame or feeling guilty. Have you ever heard of a situation when somebody was feeling sad, tired and did not know what to do when in fact he or she was feeling guilty? It is often shown in movies or books that somebody is feeling guilty after somebody’s death and people tend to mistake it with sadness.

Once you recognize and name emotions it is easier to work on them. You can learn that with „Mind Over Mood. Change How You Feel by Changing the Way You Think” by Christine A. Padesky and Dennis Greenberger. I highly recommend that book! You can read there that if you have a problem naming your emotions you need to go deep into your body and think what’s hapenning. If you feel tense, your arms’ muscles and/or your neck is tight it can be fear or irritation; general heaviness can mean bad mood or disappointment.

Our body’s reactions often tell us what we feel. People often mistake their fear with anger as symptons and body reactions (screaming, sweating etc.) are similar. If you learn to recognize your emotions it will be easier for you to control it. When you divide what’s making you angry and what makes you scared, you can focus better on a specific problem and work on it (i’ll tell you how to work with fear or anger in some time). Focus what thoughts come to your mind when you’re feeling angry or scared. Usually when people are scared they tend to think that they’re losing control, that they don’t know what’s gonna happen next. With anger it’s usually „it’s not fair, i deserve more than that!” etc.

You need to learn not only to differ one emotion from another but also to differ emotions from thoughts. Lets say somebody asks you how do you feel and you say „i wanna go home”. It’s a thought, not an emotion. What is the emotion? Perhaps you’re sad? Why?

People think „They don’t need me” when in fact it can be out of fear, not sadness.

Have you ever had to give a presentation at school or work but you didn’t want to do it? Was it because you were ashamed? No. People usually don’t want to give out speeches because they’re scared. They tend to think what other people will think, they tend to imagine that audience will laugh etc. It’s fear, not shame, and once you know it you can work on it. Instead of imagining people laughing, try to visualize that they’re all smiling and applausing. Isn’t it easier to go on stage now?

Don’t confuse emotions with thoughts .With thoughts you can change your emotions!

Usually emotion can be named with 1 or 2 words (sad, angry, ashamed) whereas thoughts are couple words or an image (like audience laughing).

It is very important to learn to differ thoughts, emotions, behaviours and reactions. This was we can consider wchich areas of experience we can change to make us feel better. To be happy! 🙂

 

Can you name two different situations, one when you were scared and one when you were angry? What were your thoughts then?