Think Tank: The Neuro Blog
You're Stronger Than You Think! Here Are 5 Reasons Why
“Strength does not come from physical capacity. It comes from an indomitable will.” - Mahatma Gandi When do you know you’re strong? Is it when you’re able to lift heavy weights or you’re able to bench press a hundred lbs at the gym? While having physical strength is an advantage in virtually any situation, having mental strength and toughness. Sometimes, when life gives you the hardest battles to fight, and especially when it’s one after another, it seems so much easier to just give up. You find yourself questioning, “what’s the point in fighting if there’s no winning anyway?”. However, most of the time, and contrary to popular belief, winning isn’t everything. The number of times you lost is also the number of times you realized where you went wrong and the number of times that you tried again. Before you raise the white flag and count yourself out of anything, DON’T! You are so much stronger than you give yourself credit for, and here are 5 amazing reasons why: You’re still here In all the years of your life, you’ve probably gone through so much and in each of those instances, you probably thought it’s something you wouldn’t get over. But look at yourself, 5 years after that breakup and you’re still here. COVID-19 put everyone’s lives on hold and it’s not something you (or anyone else) could have prepared for, but look at you now, more than a year after, still able to put one foot in front of the other and carry on. All of that, and you’re still here. Beaten down, probably, but given up? Nah. You now know that “quitting” is reserved only for things that are not for you or are not good for you, but never on you. You’ve identified your strongest ally Yup - it’s you. You’re strong because you know you can count on yourself when push comes to shove. You know you got your back when things get hard and you know it now more than you’ve ever known it your entire life. You’re learning to invest in your focus and clarity in the same way that you invest your time and resources in people. You know to say “me too” and prioritize your mental health because you know that a stronger “you” means a stronger friend, parent, employee and person. You know that if you bet on yourself, you’ll never lose. You’re learning to identify your limiting beliefs, breaking them and creating new liberating ones for yourself. You know better than to be in the company of people who are bad for you and who dim your light. You’re learning to narrow your circle and keep only the people who truly, genuinely have your best interests at heart. As a human being, you give yourself the grace to have “human moments” at times. You allow yourself to cry, break down and question the universe. But you pick yourself right back up, start your engine and get back on track. You also realize the time it needs you to transition from the state of wallowing to getting back up is shorter and shorter each time. You already know you’ve got whatever life gives you - because you’ve got you. You've changed and adapted to change Go through your Facebook memories and look at the post you made 10 years ago. Do you think the “you” now would have lost sleep over something that kept you up at night 10 years ago? Probably not. You may not realize it, but you have grown and changed so much throughout your life. You have evolved and continued to do so as you go through life and this has allowed you to survive and thrive amidst all life’s challenges. You know that change is inevitable, and while it’s taking you a little longer to adjust to some of life’s changes, especially those that need you to move out of your comfort zone, you know that it’s an essential process in life and it will only get you to where you need to be. You know when to ask for help While you know that you are your greatest asset, you also know that there are people out there who want to see you win. You build genuine connections with these people and seek their help when you need to. You build mutually beneficial relationships with them and these relationships help give you perspective. You now know that asking for help is not a sign of weakness, but rather a sign of being human. You're hopeful To be hopeful is to be optimistic about the future. It’s something you don’t see, something you can’t measure and sometimes, something you don’t even have the evidence for. Life may have brought you down to your knees, but there’s a fire in your heart that although may sometimes dim, can never be extinguished. You know very well to protect this light because it lights your way and motivates your actions. A study published in the Journal of School Psychology posits that hope may be considered a psychological strength that can “protects” adolescents when facing life’s challenges. Your hope makes you optimistic and keeps you going. It tells you what however dire your situation is today, there will be a tomorrow, and that tomorrow is another chance to change things. You’re not wishing for any more problems, no you’re not. But you also know that in life, with all its unpredictable twists and turns, problems will come. And when they do come, you’ll be your usual amazing and resilient self, only so much stronger. Hero Image by Matheus Ferrero on Unsplash
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Are You Stressed? 4 Ways to Calm Down
Here’s something we hear everyday - “stress is all around you”. We may not like it, but we know that it’s true. As human beings, we each have our own encounters in the battlefield with stress and anxiety and some of them may not be very pretty. Have you been feeling stressed lately? There’s no need to raise a white flag and surrender; here are 4 ways to help you calm down. Close your eyes and focus on your breathing Anxiety and stress affects your breathing, and depending on the gravity, it may even feel a little difficult to breathe sometimes. Part of the body’s typical stress response is shallow and upper chest breathing, which oftentimes may feel a little uncomfortable. When this happens, it may feel counterintuitive to physically stop moving, especially if your body is in a state of panic, but stopping and closing your eyes to focus on your breathing may be your best bet. Trying out different types of breathing exercises may help reduce stress and anxiety. If you can, incorporate one or two in your everyday routine by practicing and setting aside as little as 5 minutes every day. Not only will these make you feel better, they will also make your lungs healthier. Side Note: For some people, concentrating on their breathing triggers hyperventilation. If you know that you are one, it is highly recommended to move on to the next tips. Spend time with nature The soothing, healing and restorative power of nature does a great deal to reduce stress and anxiety. This is largely because time with nature gives us perspective and widens our horizons. It makes us aware that there is a bigger world out there where we can find meaning, beauty and purpose; an environment where we can find something we are passionate about. “Spending time with nature” doesn’t necessarily mean going on hikes, or taking long vacations outdoors. It can be as simple as taking a walk in a nearby park, spending your lunch hour in an al fresco garden restaurant, taking time to cuddle and snuggle with your furry pets, tending to your garden or making one at home! In a digital world where online is the norm (an average American spends about 10 hours/day staring at a screen), consciously taking time to disconnect and make time for nature will do wonders to reduce your stress and anxiety. You’ll be surprised - that walk in the park may just be what you need to feel refreshed. Do something that will require your concentration and focus Dealing with stress and anxiety may feel like an uphill battle all the time. It takes up your energy, focus and makes you feel like a rocking chair - always moving but getting nowhere. However, it doesn’t always have to be. Take back your power by redirecting your focus and energy to something else that you enjoy doing. Yoga and meditation are good ways to focus your mind and eliminate the stress-causing noise that seeks to control your mind. Doing these can give you a state of calm, a feeling of peace and a sense of balance which are good for your overall well being. Engaging in physical activities is also a fun and productive way to distract you from the things that trigger your stress and anxiety. Find something that you enjoy doing regularly, whether alone like running, swimming or working out, or with friends like basketball or football, among others. Writing down your thoughts is also a good way to calm you when you’re feeling stressed and overwhelmed. When emotions and thoughts jumble in your brain, writing them down may help declutter and make sense of the chaos. Try journaling before you sleep to release your mind from the day’s events and destress you from the day’s worries. As you make it a habit - when you put your pen down, close your journal and get ready for bed, you’ll know that in that night’s battle, you won. Calm down with Neuro Gum & Mints A steady state of mind is always a canvass for success. Take notice of life’s greatest moments - didn’t you start with a sense of regency followed by a sense of calm? As you spend time with nature, journal your thoughts and breathe your stress away, a couple of Neuro Calm and Clarity Mints will seal the deal and take you to that optimal state of calmness and relaxation. Every Neuro Calm and Clarity Mint is expertly developed and infused with GABA, Vitamin D3 and L-theanine. All these ingredients are known to ease tension, calm your nerves and relax you. Identifying your trigger area/s When you’re calmer, less anxious and more relaxed, try to identify where the stress and anxiety are coming from. Identifying these things will help in lessening the stress and anxiety by enabling you to steer clear from things that trigger them. Try to retrace your steps and see what you did prior to feeling stressed. For example, some people feel anxious after watching the news because the majority of what they see and hear are negative. Most importantly, if stress and anxiety affects your daily life in a serious and destructive way, never hesitate to seek professional help. The first step in solving any problem is acknowledging that it exists. The sooner you come to terms with it, the sooner you can regain control of your thoughts and of your life. You don’t just win a battle, you win the war. Hero Image by Emma Simpson on Unsplash
Learn more3 Keys to a Happier Life
When was the last time you felt happy? The genuine kind of happiness - the kind of happiness that makes you feel you can take on anything, and do anything. The kind of happiness that fills up your entire body, radiates through your smile and echoes through your laugh. The kind of happiness that’s not influenced by anything from the outside; the kind of happiness that stems from within and from knowing that you’re amazing. As adults, we seldom get into the rhetorical question of “what makes me happy?” because it’s not something that we can touch, or see with our eyes. In this day and age, we focus on tangible things; things that we can put a label or a value on. “Happiness is an emotional state characterized by feelings of joy, satisfaction, contentment, and fulfillment”. We may have been looking at the wrong places because happiness isn’t something we quantify, it’s something that we feel. Do you ever wonder what can make you happy? These suggestions might help: Know when to disconnect to connect Social media and its influence over us has grown leaps and bounds over the last few years; we know it, we feel it, we breathe it. Thanks (or no thanks?) to the pandemic, it has become one of the cheapest and most convenient ways to connect with people all around the world as we went into isolation for a few months. Pew Research Center shared that nearly 7 out of 10 Americans are social media users. How many TikTok videos have you watched in the last couple of days? By itself, there is absolutely nothing wrong with social media. In fact, it has helped the majority of us to cope through changing times. However, the way it is being used and the effects of such usage can be problematic. The rise of “influencers” and how they live their curated lives through their feed encouraged comparison and the need for validation. In order to boost esteem and satisfy the need to belong, we post content in the hopes that other people seeing it will “like” it. Because the need to feel validated is hinged on something as fickle as “likes and comments”, it can easily cause anxiety (and for some, even depression) when the desired “likes and comments” are not achieved. Never let social media dictate your happiness, because the dopamine levels it can give you isn’t meant to last. Instead, find meaningful connections with actual, real people. Now that most people are vaccinated and things are starting to normalize socially, take advantage of this time to reconnect with people and actually talk to them. Ask them how they’ve been, go on a coffee date to catch up and talk about how it’s going. Challenge yourself to go “phone-free” for a few hours a day and watch how your mood improves. Include a “gadget-free” bedroom as a part of your night time routine to help improve your sleep quality. Connect with yourself and write in an actual journal to untangle your thoughts for the day. Make your own “IG Highlights” by printing nice photos and hanging them in your living room. Happiness is being able to know that you should disconnect with your online self, so you can be more in tune with your actual self and the people that matter to you. Know that money is good, but understand that the best things in life are free Money is not evil; in fact money is amazing because it makes life comfortable. It makes you enjoy amazing things and experience a lot of awesome adventures. Jim Carrey once said that he hopes everybody could get rich and famous so they would know it’s not the answer to everything. While we all want to skip to the end where we’re all already rich, unfortunately we can’t. Money in itself is not the enemy, it’s how we use and “want” money that we should watch out for. What’s your relationship with money? How do you use it? Is it more of a means to an end, or is it the end-all, be-all goal? Make a conscious effort to improve your relationship with money and never let it interfere with more important priorities like your relationships and your health. It’s true that money can buy a lot of things. However, money can’t buy true happiness, because true happiness doesn’t come from “things” you own. Instead of putting all your energy on money, invest it on what matters like time with your family, and time with yourself, among others. Did you know that hugs are a natural stress reliever? Even if you’re not a hugger, try giving a hug at least once a day and see how it can instantly improve your mood. The beauty about a hug is you can’t give one, without receiving one too. Know that it’s okay to slow down In a world where being busy and being overworked are glorified as being “cool”, it’s almost a sin to want to slow down. The very idea of “slowing down” even scares most people; it’s as if there is always somewhere we need to go and the only way we’re getting there is if we move now. Patience is old news, and fast-paced is the trend. How many times have you been frustrated by the slow internet? When you constantly see that rainbow wheel almost mocking you in the face? Kids nowadays can’t be bothered to sit through an entire video, they hit the fast-forward button faster than they can walk. Articles now have that “5-min read” note at the start because people just need to know how much time they need to spend reading something. The thing is, rushing to do something tends to always feel more stressful. It also has the tendency to block out meaningful communication, breed resentment and cause stress. From this perspective, being fast and constantly moving doesn’t bring happiness at all. In fact, it’s the opposite! Think of something that you do everyday, and try to do it slower. Eating, for example. If you’re always rushing to eat because you need to be somewhere urgently, make a change and give yourself time to enjoy your meal. Strike a conversation with the person you’re sharing a meal with instead of gulfing down everything in a rush. Achieve clarity and harness the power of your emotions by taking your time. You’ll notice how you become a much better person, happier and with more meaningful connections with people and with yourself. Happiness doesn’t need to be an elusive concept. In fact, it’s almost right at your hands. What are you waiting for? Hug a friend, sip your tea, put down your phone, write in your journal, and go to bed with a smile on your lips and contentment in your heart. Happiness is always in the little things, you just need to look closer. Hero Image by Javier Allegue Barros on Unsplash
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“That Stuff in Tea": What Is L-Theanine, Exactly?
There are only 24 hours in a day, and even with only those 24 hours, there are lots of things we want to accomplish. Whether it’s personal or career goals, we want something. But, one thing that has always been stopping us is burnout and stress. Sometimes, no matter how much our mind wants to continue, our body is tired. And in cases where our body feels alive, our minds don’t want to think about anything. There’s always this sort of imbalance that we can’t always get ourselves into that flow. For years, researchers have been looking for ways for people to cope with everyday stress triggers. And there’s one particular amino acid that they have found to help with these problems - and that is L-theanine. In this article, we’re going to talk more about this substance: what it is, how it works, its benefits, and why it’s an essential ingredient. This way, you’ll have a better understanding of why it’s included in both our Energy & Focus and Calm & Clarity formulas. What is L-theanine? So, what is L-theanine? L-theanine is an amino acid typically found in tea leaves and some mushrooms. It was discovered around 1949, and the scientists’ initial thought was that it only adds flavor to the tea. However, further research proved that there’s more to this substance than just getting rid of the tea’s bitterness. It has been found that L-theanine also has a significant effect on our cognitive function, making us achieve a “wakeful relaxation” or the ideal state of mind. But, how does this work? How does L-theanine Work? If you are drinking tea, have you noticed how it helps calm you down? That it somehow releases any tension you’ve been feeling? Well, this is mainly because of the L-theanine substance. It has been found that L-theanine decreases the chemicals in your brain that contribute to your stress and anxiety. And at almost the same time, it sends signals to your brain to stay calm. Here’s how that happens: The first thing L-theanine does is it increases the levels of GABA (Gamma-Aminobutyric Acid), serotonin, and dopamine. These are calming brain chemicals or neurotransmitters that help regulate your cognitive skills. By increasing these chemicals’ levels, you feel more relaxed, and it even promotes better sleep. Then, at almost the same time, L-theanine decreases “excitatory” brain chemical levels. These are chemicals in your brain that make you stressed and anxious. So, by doing this, L-theanine is protecting your brain cells from suffering those effects. And lastly, L-theanine gets to enhance alpha brain waves. Since your mind is now in a calm state, it’s easier for you to get to that “wakeful relaxation” or that state where you’re just in that flow - relaxed, creative, and active. Therefore, L-theanine brings you to that ideal state where you’re neither tired nor overly energetic. L-theanine Benefits With only the three steps enumerated above, L-theanine can already do a lot to your mind. And if you’re going to think about it, there are so many benefits that this simple substance can bring to you every day. Improved SleepBecause your mind and body are now more relaxed, it’s a guarantee that your sleeping experience is improved. You’ll be able to sleep faster and throughout the night.Now, it’s best to note that this substance is not putting you to sleep. Instead, it’s just making you fully relaxed so that sleeping is no longer a problem. Anxiety and Stress Relief Another significant benefit brought by L-theanine is that it relieves you from stress and anxiety. Your mind just feels clear of any problems, and it’s what makes you function better. Increased Focus L-theanine also helps increase your focus. Your mind is clearer now, so you’re no longer worrying a lot because you’re getting a lot of things done in a day. Enhanced Attention, Memory, and Learning As mentioned earlier, L-theanine helps boost levels of the calming brain chemicals that regulate your cognitive skills. Because of this, you become more alert, you have better energy levels, you absorb knowledge better, and more. There’s no longer anything there that can interrupt your memory and learning functions. Healthy Weight Maintained L-theanine has always been found to affect weight loss. But the real reason for this is that it makes you less stressed and allows you to sleep well. Thus, helping you maintain a healthy weight. Better Immunity Finally, since you’re already functioning better, you’re getting enough sleep, and you’re no longer pushing yourself to the point of burnout, you become healthier and happier. But other than that, it has also been found that L-theanine decreases infections in the upper respiratory tract and even helps prevent flu. Why It Is An Essential Ingredient At Neuro, the main goal is to help you achieve that ideal state of mind. The state wherein you’re not suffering from jitters because of extraordinary energy levels, and you do not also slump because of the low energy levels. The ideal state is that balance where you are energetic yet calm. How is this achieved? When we want high energy levels, the first thought typically is to get some caffeine into our system. It’s that energizer that keeps you awake so you can do more. However, too much caffeine will lead to caffeine jitters, which is no longer good. And this is where L-theanine comes in. It’s the best support caffeine needs to combat the adverse side effects it brings to the body. The result is an ‘energetic you’ that can function and think clearly. Final Say L-theanine alone is a great substance that already offers excellent benefits to the mind. And it’s the perfect substance that can balance out the effects of caffeine, which is why we found it necessary to include this ingredient. Caffeine and L-theanine are two of the most essential ingredients on our Neuro Calm &Clarity and Neuro Energy & Focus products. One is formulated to harness and improve mental clarity, while the other helps you elevate your energy levels and sustain mental endurance to stay focused. By combining the Neuro Calm & Clarity and Neuro Energy & Focus, achieving that ideal state of mind is easier. Hero Image by Matcha & CO on Unsplash
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3 Ways to Calm Your Nerves
2020 was undeniably a challenging year for everyone. With the pandemic forcing everyone to stay at home and without an outlet to release stress and anxiety, everything became harder. Many people lost their jobs, lost their loved ones, and lost some hobbies - there have been many kinds of losses, big and small. Now, here comes a new year, but the anxieties from last year continue. But if you really think about it, life can be very stressful in general no matter what year it is. With so many obligations to take care of, from work to family and yourself, maintaining that balance to handle everything can just be tiring. Your mind and body need to release that stress so you can function better. That’s why today we are writing about the three best ways to calm your nerves and release all the negative energy you have inside you. Breathe Have you noticed how when someone is having an anxiety attack, the first thing people usually say is to “breathe”? This is because breathing and stress management has always been related. But why is this so? Anxiety and stress cause irregular and shallow breathing. This is why you become dizzy, confused, parts of your body are numb, and your breath feels short. However, by doing deep and long breaths, you encourage better airflow, and your focus is shifted to the rise and fall of your stomach. It is beneficial to learn some breathing techniques or exercises such as: 4-7-8 Breathing: Start by exhaling completely through your mouth, letting out a soft sound. Then, close your lips and inhale through your nose while counting to four. Hold your breath for seven seconds. And exhale from your mouth for eight seconds. Roll Breathing: Start by breathing in silently through your nose and exhaling (with a whooshing sound) through your mouth. Repeat continuously until you get the rhythm. You can also start by placing your hand in your belly to feel its rise and fall. Alternate Nostril Breathing: Start by lifting your hand up to your nose and exhale completely. Using your right thumb, close your right nostril. Then inhale through your left nostril and close it with another finger. Open the right nostril and exhale. Then inhale here, close it, and exhale to the left. Repeat the cycle and do this for 5 minutes. While doing these, it’s also helpful to close your eyes and visualize the calm version of yourself. Let your body relax, concentrate on your breathing, and release all the anxiety and anger every time you breathe out. Some activities you could try that really encourage effective breathing are meditation and yoga. So, if you have extra time to spend, it’s something worth trying. The best part about these activities is that it doesn’t just relax your mind, but also your body. If you’re feeling any tension in your shoulders and neck, breathing helps put you back at ease. It also helps in making sure that your posture doesn’t suffer due to what you’re feeling. Change Your Focus If you’re getting stressed because of a job task you can’t finish or because of an argument, try to shift your focus to something different, even just for a couple of minutes. This will help greatly in freshening up your mind. Just think about positive things for a while. Here are some things you can try: Listen to music: Set aside negative vibes, grab your headphones, and drown your mind in beautiful music first. It’s also nice if you have a go-to playlist that you’ve customized just to calm yourself. Get some fresh air: Now, normally, you might want to walk around the neighborhood, but if your area is still on lockdown, that may not be possible. So, try to open up your window or step out on your patio and breathe in some fresh air.By simply removing yourself from the environment where the stress is centered, your office space, for example, will help you calm down. On top of that, you get to see something different that may bring some positive vibes to you. Write it down: Writing your thoughts out in a journal helps release that stress and anxiety. It’s a great outlet, especially if you have no one to talk to about what you’re going through at the moment. Have a centering object: If you’re bothered by your thoughts, assign an item that you can touch or hug when you’re experiencing anxiety. This can be your stuffed animal, your locket, a ball, anything that you think you can connect with and trigger you to calm down. Fuel your body: Sometimes, you might just be too tired or hungry to stay calm. So, grab something to eat or to drink to fuel your body and give it some energy. Because honestly, being stressed and anxious can be tiring. Don’t limit yourself only to these suggestions. If you want to try other ways to shift your focus on something else, do so. After all, we each have different ways of coping up. Identify Pressure Points Finally, identify your pressure points to help yourself calm down. Our body has many pressure points, which is why going for a massage or acupuncture feels nice because they release tension from those pressure points. However, not everyone has the time to go out, especially during this time. So, it will really help if you know where your pressure points are. For anxiety, there are mainly six pressure points you need to know: Third eye: Between your eyebrows Ear: Upper shell of your ear Shoulders: Shoulder muscle Hand: Between thumb and index finger Feet: Three fingers wide below the intersection of your big tow and second toe Wrist: Three fingers wide below your wrist As you can see, there are different pressure points all over your body. Just pinching these areas and massaging them repeatedly every 5-10 seconds can give you relief. So, the next time you feel stressed and anxious, release some pressure in these areas. It’s something you should try. What makes this activity nicer is that it also allows you to practice your breathing while massaging yourself. Final Say Breathe, change your focus, and identify your pressure points. These are three great ways you can calm your nerves. However, if you want better results, it’s highly recommended to add Neuro Calm and Clarity Mints over these techniques. Designed to give your body the building blocks it needs to regulate your mood, ease your tension, and add focus, this product helps you find that balance. It helps you function well every day, even with all the stress triggers around you. Take full control of your life. Each and everyone has different ways to cope with everyday problems. But whatever problems it may be, starting your day right is always the key - so why not start it with Neuro Calm and Clarity Mints? Hero Image by Eli DeFaria on Unsplash
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Warning: Don’t bring these 4 toxic things to 2021!
It’s 2021! Out with the old and in with the new, as they say. What goals are you working on this year? What steps are you taking to turn those goals into a reality 12 months from now? Make sure to spend some time to sit yourself down, think them through and actually write them down. As you work on yourself and your goals for this year, make sure to not allow toxic things to piggyback on your journey. Identify them and cut them out from your life as soon as you can as they stop your growth and hinder your greatness. What are some of these toxic things? Here are 4 of the most common: Unrealistic expectations Expectation in itself is not wrong, it is normal to expect and be hopeful of something especially if you’ve put considerable effort into it. You’ve worked very hard in your job, you therefore expect to get paid for the services you’ve rendered. However, expecting something will happen is not enough to actually make it happen. When you expect something, you don’t just declare it into the world and hope it falls in your lap - you get and do something to make it happen. An important thing you have to remember in terms of expectations is that you can’t control everything around you. The only thing you can control is yourself, and how you react to things happening around you. How do you then reconcile expectations and your self-worth? You can be hopeful, but try to avoid being controlling. Never let your self-worth hinge on other people meeting your expectations of them. Protect your self-worth by being self-sufficient and knowing that no amount of unmet expectations can dampen your day. Guilt There may be a thing or two that you did in the past that you’re not particularly proud of. You may have hurt yourself, or other people in process and you haven’t forgotten that or forgiven yourself for it. Guilt, or the “emotion that relates to a person’s sense of right and wrong”, is a very powerful emotion to feel and it’s not necessarily good or bad in itself, but rather depending on how it’s affecting the person who’s feeling it. If you think you have wronged someone, give them a sincere apology and try your best to make sure that whatever it is you did wrong won’t happen again. There may not be instant forgiveness, especially if something as precarious as trust has been broken, but sincerely apologizing can make way for healing - not just for you but for the other person as well. Along with acknowledging the fact that you are human, look back on your past actions and see where you can genuinely effect change for the better. Forgive yourself and strive to be better in the aspect that you were at fault. Being human doesn’t just expose you to the propensity of making mistakes, it also makes you capable of learning from them and doing better. Self-Sabotage Negative self-talk is like having a debilitating disease that you don’t know you have. It eats you from the inside and affects how you see yourself, the abilities that you have and how you project yourself into the world. How do you talk to yourself? What messages are you sending internally? Pay close attention to these messages because they shape your thoughts, your beliefs and your mindset. They greatly influence the words you say to the world, the way you communicate your value, and the relationships and the company you choose to keep. Every time you’re about to make a decision, whether trivial or important, ask yourself: am I doing this for me? Is this truly good for me? Do I want this? Do I deserve this? Is this getting me closer to my goal? Fear of failure The new year is literally the start of something new. It holds a promise that you can try again, and this time, it will be better. Only you have the power to turn that promise into a reality by actually trying, or trying again. How can you try, or try again, if you are immobilized by your fear of failure? Gather your strengths, capitalize on your aces and identify your weak points but do not ignore your fear. Use it, speak to it, ask it why, and use it as fuel to your fire. Your fear is there for a reason so use it to your advantage. What are you afraid of? What can you do to prepare and plan? Ditch these toxic things and leave them in 2020. Start your year with positivity and take stock of all the good things to add more pep in your step. 2021 is upon you, go ahead and get started! Hero Image by Kai Pilger on Unsplash
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3 Tips To More Meaningful Relationships in 2021 (Part 6 of 6)
Just a few short days to go before 2021, everyone you know including yourself are getting ready to get up and leave to hopefully head to better days. This is the last instalment of the “6-Part Level Up Series”, we’ve talked about your nutrition, your productivity, your mental health and your career. Only the last one remains: your relationships. Susan Pinker, in a TED Talk she gave last 2017, said that in a small island in Italy, there lives a handful of centenarians whose secret to living well over a hundred years is social interaction and the positive effects that comes off of it. According to her, “social isolation is the public health risk of our time”. Fast forward to this year’s pandemic, you are now told to limit your interaction with people and practice “social distancing” because it will literally save your life and that of others. The irony, right? Everyone wants to live longer, but given the changing landscape - with social distancing and discouraged in-person interactions, how do we close the gap? How do we improve our relationships as we move closer to 2021? Here are 5 thoughts you can start to ponder on: Aim for quality over quantity Let’s do one very simple exercise; pick one social media platform that you most regularly use. Say, for example, Facebook. Go to your friends’ list and see how many Facebook friends you have. From that number, how many do you actually know in real life? From that number, how many have you actually spoken to or chatted with? From that number, how many would you actually say you’re friends with? And finally, how many of those “friends” would you actually call to share good/bad news with? At this point in your life, you may have already come across a lot of people with whom you have built different levels of relationship with. Some may have continued to keep in touch with you through the years and despite the distance, while some have drifted away from you due to life and everything else in between. They’re just there in your friends’ list, occasionally commenting and liking your photos and posts and you only remember to send an online birthday greeting because of a Facebook reminder. For 2021, try to “declutter” your online friends’ list so you can free up the virtual space for people who you really, genuinely want to hear from and want to be updated about. Don’t let your timeline get flooded by posts of people who only make you say “ugh” every time you see an update from them. Quality should always trump quantity, when it comes to friendships and meaningful connections. You don’t even have to unfriend them if you don’t want to risk hurting their feelings, just hit the “unfollow” button and you’re all set. Surround yourself with people who are lovingly honest and lift you up Almost everyone has that one friend who almost always has one (or more) negative thing to say about anything or anyone. You’d like to think (and hope) that they mean well but they always just manage to send a rain cloud all over your parade. Sometimes you ask yourself, “why am I even friends with this person??” and you just get lost on a reason why. They may be an old friend who seemed to be there all your life and a bit difficult to shake off already, or they can be a relative whose feelings will get hurt if you call them out. For 2021, go through the people in your life with a fine-toothed comb and really see if you’ve been keeping people like this for company. Think about how many self-doubt sessions they’ve let you spiralled into, or how many of your accomplishments they’ve managed to belittle. Is this really the kind of people you want to spend your time with? The kind of people you’d want to make an effort for? The kind of thoughts you want to influence you? If your answer is no, then it’s time to keep your distance, limit your interactions, and let life run its course. As you continue to find ways to improve yourself and your life, try to spend time with people who bring out the best in you - who lets you believe in yourself and strengthens your resolve. These people won’t lie to you when you’ve done something wrong, but when they call you out, you’ll know that they come from a place of love and concern. Make digital connections meaningful You may very well agree that nothing beats face-to-face interaction, however, given the current circumstances, it may not be a healthy option to interact in person with a large number of people just yet. While waiting for things to normalize so more people can go out and have face-to-face meals with actual people you only see through their online avatars, try to make do with what you have. Since almost every one of your friends has Facebook or Instagram (or any social media sharing site), why not make the most out if it? Don’t stop with just “liking” a friend’s post, make the connection more meaningful by asking them how they are, how they’ve been doing and using the topic they posted as a jump-off point for a more in-depth conversation privately. Check-in with people and see how they are doing, you might be surprised with the kind of conversations you can have just by asking people how they’ve been. Social media, although sometimes painted as the bad guy, has its benefits - it allows people to connect, share and it is a platform for conversations and information. When you’ve freed your virtual space from connections you don’t really care for and all that’s left are people who are important to you, watch how your use and perception of social media change. In areas where face-to-face interactions are still discouraged, host digital “movie nights” with friends or organize online game and quiz nights for people close to you as an online alternative to “hanging out”. It may not be the same as chatting over a few beers in your local bar, but it might just bridge that social interaction craving you’ve been having, if only for the time being. You have to remember that like anything alive, your relationships need nurturing for it to grow. This nurturing requires effort, and this effort has to be mutual. The people you want in your life should want you in theirs as well. While you make an effort to strengthen your side of things, remember that it has to be reciprocated for it to work. No man is an island, so they say. And while you may have moments in your life when you just want to be alone with your thoughts, you’ll always have moments when you want someone to be there. Life becomes infinitely easier when you know someone has your back. It’s up to you to make space for them in your life. 2021 is ready, and with your mindset game strong, so are you. What are you waiting for? Hero Image by Priscilla Du Preez on Unsplash
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5 Tips to a Better Mental Health (Part 3 of 6)
In recent years, the issue of mental health has been given the spotlight and the importance that it deserves. Now more than ever, a lot of people, from companies, to international institutions and individuals from different age groups are understanding the importance of mental health and taking an active stance in taking care of it, and rightly so. Why do you need to take care of your mental health? Mental health is defined as “the state of successful performance of mental function”. Optimal mental health leads to a ton of benefits - a healthy and productive individual, enriching interpersonal relationships, and the ability to adapt to life’s situations - good, bad and worst. Your mental health should be a priority because it has a lot to do with the way you feel, the way you think, and the way you think of yourself and of others. “Focusing on mental health” shouldn’t be limited to going on retreats and “wellness weekends” every now and then anymore, rather it should become more of the little things that you do for yourself on a regular basis that accumulate and provide you with a sense of purpose and security. Although there still remains the stigma on mental health issues, every person wanting to learn more about how to focus on his/her mental health is a huge step in the right direction. How can you take better care of your mental health in 2021? Here are 5 easy ways you can start with: Commit to doing 1 act of self-care DAILY Knowing and being okay with the fact that you need to take care of yourself is important. It’s not about being selfish or being oblivious to other people’s needs; it’s about you taking time to work on yourself and making sure that you’re okay so you can be there for others. Instead of seeing self-care as “me first”, think of it as “me too”. As much as you try to downplay it, how can you be a source of joy and happiness for others if you’re broken and empty on the inside? Remember to take time for yourself each day and do something that you genuinely love and enjoy. A warm bath at the end of a long day, a basketball game with friends, a nice nap, a spa day at the end of a productive week, or a few minutes of calm and clarity through meditation before you start your day. You can even set aside time to do that hobby you’ve always wanted to try! You can also take a few minutes at the end of your day to recall the things you are grateful for. Free mobile apps like this and this make it convenient for you to list down the things you’re grateful for. Habits like this shift your mindset and let you strike a balance between the good things from within and the bad things from without. Disconnect to connect Social media has a lot of benefits; it allows people to connect with others and bridges that physical gap by providing a virtual bridge. However, social media can also be detrimental to your mental health, especially if left unchecked. For some people, especially younger ones, the use of social media went from being optional to being “virtually mandatory”. A quick scroll through your Instagram feed can distort your sense of self because all you can see is a fake version of what other people’s realities are. For the sake of your mental health, be aware of your bad phone habits and take control of them! Try to limit social media use to a few hours a day and set “phone-free” zones in your house and make sure everyone follows it. When things become better pandemic-wise, use such time to physically spend time with friends and loved ones. Take a moment to connect with nature Regardless if you’re an outdoor type of person or you prefer to stay at home and indoors, nature can do a lot for your mental health. More and more research suggests that spending time with nature can be an amazing boost for your mental health, in fact, just 10 minutes of looking at or being in nature can already reduce your stress levels! If it’s allowed in your area, dedicate at least 10 to 30 minutes of your day being in and with nature like taking a stroll in a nearby park, or soaking in the sunshine in your porch. You can even organize a hike for you and your friends. You don’t need an entire garden or forest to “be with nature”, even a tiny houseplant or a patch of flowers at home will do. Seek help when you need it It’s high time that you understand that seeking help is not a sign of weakness, but rather a sign of strength. If you’re okay when people who want to get better at sports get coaches who teach them ways to improve their skills and performance, then it shouldn’t be any different with people who want to get professional advice to help them with their mental health. Opening up to someone, may it be a close friend or a professional, can help lift the weight off your shoulder should you need help with it. These people, because they have your best interest in mind, can give you a new perspective on things which may help you make better sense of what’s happening. Start today How many times have you postponed “you” because you’re needed by someone else or somewhere else? For 2021, no more dilly-dallying and no more “reserving this for later”. You’ve taken well enough screenshots of things you want to do and try for yourself and it’s time to make them happen. Take them out of your gallery and set those things into action. Don’t wait until you’re in a mental health crisis before you realize that you need to take action. Each day that you invest in yourself is another day that your future self will thank you for. In 2021, keep in mind that “doing your best” shouldn’t mean driving yourself to the point of mental exhaustion. Be kinder to yourself and acknowledge your strengths and your wins. Be your own cheerleader and supporter rather than your worst critic. Head off to 2021 knowing that you’re ready because you’ve got your back. That’s it for part 3, see you in part 4! Hero Image by Tim Mossholder on Unsplash
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3 Things that 2020 has (hopefully) taught you
You are almost to the end of this indescribably unpredictable year that is 2020. All year round, just when you think you’ve had the worst ever, this “absolutely no one’s favorite year” will hit you with just one more of its finest. When you look back on the year that was, you think to yourself “what in the world just happened?!”. It’s almost as if it passed you by in a blink of an eye yet so many things changed. That nagging feeling that you’re waking up to the set of every dystopian movie you’ve ever watched, or that hollow pit in your stomach every time you see the news and something more horrible than the last happened, are only among the things you’re really not looking forward to anymore. But hey, you made it! Bruised, shaken and a little broken, maybe? But an amazing survivor nonetheless! You won’t challenge this year (and all the coming years) to “bring it on” or “come at me, see what happens” but you already know you’re stronger than you ever gave yourself credit for and you could probably survive a zombie apocalypse if the world ever comes to that (not that we’re giving 2020 any more ideas). Before you go marching into the next year with your head held high, you might want to take stock of what happened and pause what lessons you can take with you as you move forward. No matter how cruel 2020 has been for a lot of people, it can’t be denied that it did teach you a lot of invaluable lessons that you probably would not have learned had you been living in your comfort zone all this time. Health is indeed wealth (mental and physical) This is probably one of the oldest and most used cliches in the book, but 2020 taught you that this is absolutely true. How many times did a common cold or a cough paranoid the living daylights out of you this past year? Didn’t you just finish that bottle of multivitamins in your counter that would have probably just expired had it been any other year? An increasing number of people’s opinions on wellness and nutrition has shifted during the pandemic and are now taking their overall well being seriously. You were somehow forced to revisit what food and drinks you’ve been putting in your body this whole time and made some changes around how and what you eat. Because of the sudden surplus of time in your hands, you’ve finally had the time to be physically active through home workouts online. You’ve also learned that your mental health is and should be a priority. Everything starts with the mindset and it’s an essential ingredient to everything you want to happen in your life. Toxic positivity is a real thing and hopefully, you know better than to feel forced to act and be okay if you’re not. You’re aware that you can’t give from an empty cup, and you know full well that every good deed starts from yourself. It’s okay to slow down sometimes Who would have thought the world would go on lockdown? Seriously. The most recent historical example similar to what the world has just experienced happened in 1918 during the 1918 flu epidemic. No one from today’s generation ever imagined that huge establishments will close down, countries will seal its borders, people will be forced to work from home, and everyone will be asked to wear masks outside! But, because of this situation, almost everyone was forced to “slow down” and take a break. You no longer need to rush to the metro or the bus station to catch the route going to school or to work. You no longer need to rush to meetings or travel for conferences and engagements. Suddenly, and probably for the first time for some people, you had time to be alone with your thoughts and reflect on the things happening around you. You finally had time to actually sit down, close your eyes in the morning, enjoy a hot cup of coffee and meditate before you start your day. Hopefully, even if things normalize slowly, you no longer need to go back to the old “always-on-the-go” you. Boundaries are important, therefore must be set and strictly observed in both your personal and professional life. You’re (so much) stronger than you think If there’s only one thing that 2020 should have taught you, it should be this - you are here, you have made it and you are definitely stronger than you think. The fact that you’re there reading this article is already a testament to that. Did you ever think you’d survive everything you’ve just survived? Well, guess what? Even if you are your greatest critic and you bet against yourself in the beginning, it doesn’t matter. Because you’ve proven to yourself, in more ways than one, that “what doesn’t kill you only makes you stronger”. So go ahead and give yourself a nice pat on the back and say “good job bud, always knew you’d make it”. You are a winner in every sense of the word, and this is only the beginning. 2020 is a force to reckon with, no one would dare deny that. It shook you and challenged you but hopefully pointed you towards the right direction. In 2021, make hugs count, conversations more meaningful, connections more authentic and adventures more worthwhile. You already know what you’re made of, what you’re capable of and what matters. What else is stopping you? Head off to 2021 with your head held high and your mindset game strong. This next year is going to be another opportunity to reach for that dream, work on that goal, and make it happen. Hero Image by Oleksandra Ivleva on Unsplash
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