Muscular strengthening exercises help maintain the muscles’ ability to endure against constant or increasing levels of force and pressure, strengthening and improving muscular endurance levels. Muscular endurance exercises keep the muscles strong, flexible, toned and in good shape.
Muscular strength training improves the body’s blood flow, keeping the heart strong and healthy. Everyday activities such as climbing stairs, carrying heavy objects, or playing in a team sport, are all so much easier when doing regular muscular strengthening exercises.
Muscular Endurance Program
Muscular endurance sports program for athletes (such as marathon runners)
To avoid fatigue or injury, marathon runners must perform more exercises for muscular endurance… to repeatedly maintain their stride again and again for long periods.
A daily muscular strength and endurance program
However, for the average person, exercises for muscular endurance can be obtained through a simple program that can realise the benefits of push-ups every day. Doing these repeated movements until fatigued will reap the long-term benefits of exercise.
When engaging in regular muscle strengthening exercises, following a flexibility exercise program, you will greatly increase your strength and muscular endurance levels. This will not only improve your overall health and wellbeing, but you will also sleep better, and your mood will improve.
THE BENEFITS OF EXERCISE
To gain the full benefits of exercise, the best way to start is with a walking-for-weight-loss plan.
You could start with an 8-week walking plan for weight loss. You could measure your progress using a detailed walking to lose weight chart for reminding you to get out of the bed in the morning, as this is the best time for walking to lose weight. Working out in the morning benefits the whole body as it helps get you motivated to start for the day, as well being more accountable.
A walking for weight loss calculator or wrist watch Fitbit can measure your heart rate and walking steps to get the full benefits of exercise.
It is important to note that 20 -30 minutes per day doing muscle strengthening exercises could get you noticeable results very quickly. When following a daily flexibility exercise program, you will soon realize the many benefits of exercise.
Vary your Program
Vary your muscular strength endurance program by alternating with a different flexibility exercise every 2 days to avoid overworking a muscle. To gain the benefits of warm ups, it is important to warm up and stretch the muscles, limbs, and joints beforehand to loosen and lightly stretch the muscles. Walk, jog, or run with a friend as the social benefits of exercise are enormous for your mind, body, and mood. But the main benefits of warm ups will be to avoid injury.
One way of defining success is by focusing on the most important Principles of Success.
To achieve success in the journey of life, you must first decide on your destination by setting personal goals. First, ask yourself “What is your big goal for 2021”?
It is then important to maintain positivity. Staying positive can be achieved by reading morning affirmations every day. Along with positive psychology you will also need positive energy. Every day should involve taking action.
But to fulfil your goals of life, you will need to understand and practise the Principles of Success.
Ten Principles of Success
1. You are the only person responsible for your
You need to reach a point in your life where you, and you alone, start to take full responsibility and are in full control of your future. It will be a highlight in your life when you let go of leaning on others, relying on others or blaming others. Decide to let go from the control of others and start to be the master of your own ship. The future is in your hands.
2. You don’t have to reinvent the wheel
Success can happen when you put your own creativity to work on something that perhaps already exists and put your own creative twist or feel to it, thereby giving it its own “unique selling proposition”.
3. There is no progress without taking action
No action always results in 100% failure rate. If we never start, our dreams will never be realised. Action requires determination, which results in progress.
4. Persistence always wins.
As Winston Churchill once said, “Success is stumbling from failure to failure with no loss of enthusiasm.” A river cuts through rocks because of its persistence over time.
5. Focus is key.
Focus is everything. Clear focus leads to
efficiency. Multi-tasking can lead to distractions along the way. Individual
tasks need individual 100% focus.
6. Failure is necessary.
If we never fail, we have never learnt anything.
We need to experience these failures and disappointments to help us refocus and
interpret each failure as a learning experience that will lead down the road to
7. Positivity fuels productivity.
Success comes from positive energy. You can choose
to get caught up with negativity, but Positivity is a choice. Surround yourself
with positive people, read positive books and choose positive surroundings.
8. You must believe in yourself.
Find the place inside yourself where dreams start.
Dreams become a reality, when you write them down. When you are fully
determined, committed and take positive action, your dream will become a
9. Helping others is part of being successful.
Successful people always help those around them, inspiring
and encouraging them to also fulfil their dreams and passions in life. Find a
way to help, assist and serve your community and others in your life.
10. Success is a journey of countless small steps,
one at a time.
Growth and success come when we take one step at a
time towards our dreams. We need to hold fast to our principles, always
striving for a higher standard than others and constantly seeking to improve.
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It is important that you have a good opinion of your self-worth or self-value.
We all should have high self-esteem. Your self-confidence will diminish if you feel that you have low self-worth. Having a low self-esteem can deprive you greatly of the fulfilling life you were meant to have, where your self-worth and self-respect are energised and valued by both you and others.
Low self-esteem can take you on a journey of negative self-talk that can lead to a negative self-image. It takes strength of character and an enormous self-belief to emerge from the downward spiral of low self-esteem.
Many people have a self-image that is not what they would regard as their ideal self.
How would you rate your own self-esteem on a scale of 1 – 10?
If your score is under 7, then you should seriously consider looking at a way of boosting your self-esteem.
Building Self-esteem begins with having Self-respect.
Achieving self-respect is the first step in building self-esteem. So then, how do you boost self-respect?
To begin building your self-respect, it is helpful to take part in confidence building activities. Such action can give you a real confidence boost and will, in turn, help you to gain self-respect. Building self-confidence is not only important for adults, but for developing confident kids as well.
Why is it important to have a high self-esteem?
A HIGH SELF ESTEEM IS IMPORTANT BECAUSE:
You will gain more respect from others
You will have more self-confidence to take on new challenges, boosting your self-worth
You will be happier, feeling better about your self-worth
You will attract more friends, improving your self esteem
You will be far more successful in life, achieving the things that are important to you
You will have much more fun and be a happy person to be around
5 STEPS TO BOOSTING YOUR SELF-ESTEEM
1 Recognise Your Limiting Belief System
A LIMITING BELIEF is a perception of something that is not true about yourself and prevents you from reaching your full potential. Limiting beliefs are often created from your own feelings of inadequacy. They may have come from learnt behaviours or can be passed on from others.
This inaccurate viewpoint is often built up over many years and reinforced by those around you who may think in a similar way. These inaccuracies generate negative thoughts that can cause great harm or frustration, and can develop into long term damaging assumptions, affecting one’s self-respect and self-esteem.
Limiting beliefs hold you back from discovering your true passions, happiness, and true fulfilment. They stifle your capacity to learn and grow. A limiting belief system impacts heavily on your self-esteem because it disempowers you.
2 Identify your limiting beliefs
You need firstly to identify your individual limiting beliefs around your self-worth and make deliberate amends to eradicate these self-esteem-damaging thoughts.
By identifying the specific areas of your life where limiting beliefs are holding you back from achieving success, you need to ask yourself…
Where did your limiting beliefs come from and why?
Is it of your own making?
Is it from your parents, family, friends, or colleagues?
Is it your environment? Is it difficult at school or in the workplace?
How do you perceive yourself?
How do you think others perceive you?
Is it a false perception of yourself?
Identify these limiting beliefs by making a list and writing down which areas of your life you wish to change. A change is the only way forward to boost self-esteem, transforming your thought processes into positive ones, thereby improving your overall self-image.
Areas for change may be…
Your behaviour and the way you speak to others
Your health, weight, and exercise
Your mental health and well-being
Your relationships with family, friends, and work colleagues
Your body image as well as your self-image.
Your schooling, study, and career
Your attitude towards money, finances, and wealth-building
Your happiness… your right to be happy
Your dreams for the future… what is important to you
3 Eliminate Negative Thinking
Negative thinking processes need to be challenged, as they hold a huge sway over your self-image. They will tend to damage creative or clear-thinking processes. Doubt is a direct result of negative thinking and can be very damaging to both self-worth and self-respect.
4 Take Action on Building Self-Esteem
The only person who can change the situation is you!
Set Goals to Strengthen Your Self-Esteem
You may be being bullied and it is affecting your self-esteem. You may feel useless, unworthy, incompetent, or stupid.
What exactly are you going to do to gain back your self-respect, self-worth, and self-confidence in the particular areas that you have identified?
ACTIONS YOU MIGHT TAKE TO BOOST SELF-ESTEEM…
Distance yourself from negative or bullying people. Spend less time with them.
Seek out positive people who build each other up
Encourage new friendships that are supportive
Look after your health and wellbeing
Develop a health program of exercise, weight loss and fun
Spend more time building positive family relationships
Find new opportunities for career prospects
Create a budget to overcome debt and finance traps
Create a wealth building program
Plan for your dream future-happiness holiday
5 Recreate yourself into the person you want to be…
You may have noticed that happiness can be contagious when you’re around happy people. They seem to enjoy life, know how to have fun and experience joy, meaning and purpose in their lives. Happy people not only appear to know how to be happy but they have the ability to make other people happy also.
This is because their happiness comes from within.
When you take off your blindfold and finally realise that true happiness can be found within, you too can become a much happier person, achieving success of your own making. This may be a major light bulb moment for you, or a reality check, that the source of happiness and your feelings around happiness can be found at your very own doorstep.
HOW TO BE HAPPY…
Before we get into the ways to inner happiness, it may be wise, if you are continually unhappy, to ask yourself, whether you perhaps have a fear of happiness. Such a fear is fairly common and is known as cherophobia.
What is Cherophobia?
Cherophobia Definition — “A phobia where a person feels afraid of being happy or having fun as it may cause something bad to happen”.
There are those who have an irrational aversion to happiness and suffer from what is referred to as “cherophobia, a fear of being happy. These people seem to avoid, at all cost, participating in anything that might be a fun activity with happy people as it makes them feel anxious and fearful.
There may be many different reasons why cherophobia occurs in some people. Those who suffer from this fear of happiness may have built up a defence system as a protective barrier against anything that might cause past events, related to happy emotions, to resurface. However, if anyone feels they may identify in any way with these feelings… a fear of happiness or being with happy people, they should seek some professional advice or speak with a counsellor or their family doctor for guidance about the matter.
12 STEPS TO INNER HAPPINESS
We often equate success with happiness and think that only successful people are happier than most. We delude ourselves if we think this to be true. We may conclude that rich people seem to have more rights to happiness than others and that happiness will only come to those who are self-made millionaires.
So, what exactly is it that happy people do to stay happy?
Here are some tips for being genuinely happy…
1 SET GOALS
Happy People Set Purposeful Goals
Whilst financial success does not guarantee happiness, it is also true that financial struggle can be an inhibiter of inner happiness.
Happiness can simply be the by-product of many years of toil and hardship. However, happiness may have been reached much earlier if certain guidelines had been followed and specific goals had strategically been drawn up to monitor progress and to avoid any pitfalls that may have occurred along the way.
Goals create purpose. They provide guidelines and structure that permit monitoring of progress toward a specific future outcome. Goals set the parameters around a specific target, that can be measured, balanced and quantified.
Success, in the sense of fulfilling cherished dreams can provide the basis to a much happier life. Such success doesn’t always happen overnight. Nevertheless, having a plan and setting goals for the future can instil purpose and produce rewards along the way as incentives, as one strives to achieve goals that could well lead to happiness within.
You may have heard this many times before, but it’s true, successful people always focus on the end goal, setting structure, allowing for any adjustments along the way. But it is their commitment to the goal that gives them the energy, willpower, and ability to stay the course. Inner strength and focus come from your willpower, your inner voice that wills you on to succeed and achieve happiness over everything else.
Having your eyes firmly focused on the end goal, front and center of your mind every day, is what will drive you forward, with the ability to create your dreams and give you the inner happiness you are looking for.
You need to lay down clear ground rules about how you are going to achieve your dream of finding true happiness.
If your aim is to be a much happier person, one goal might be to get to know happy people and make new friends. Or your goal might be losing weight, getting fit, finishing your uni course. Or perhaps your ultimate goal is to start your own business. Whatever it might be, being genuinely happy will take effort, persistence and constantly working towards your goal each and every day.
You need to set achievable goals that you know are realistic and that will produce the true happiness that you are looking for. Write down your goals and work out a time frame for achieving those goals. Have small rewards or incentives along the way for crucial achievements. Use a diary or notebook to record your milestones along the way.
Regularly write down happy thoughts or happy words of encouragement for yourself. Remember that making other people happy is a great way to experience happiness within yourself. Think of things to make people happy, demonstrate happy emotions to others, and genuinely try to be a much happier person.
2 VISUALISE YOUR DREAMS
Happy People Visualise their Dreams
Many successful and happy people spend time regularly visualising their dreams for the future. This creates more self-motivation. Their imaginative happy thoughts spur them on to achieve their goals and realise their dreams.
Create mental pictures in your mind and don’t limit yourself. Use your visualisations to create mental pictures. Imagine the impossible… this is your chance to create big dreams to become happier along the way to success.
Visualise what your path to happiness might look like. Cut out pictures and place them on your vision board. When you focus on your vision board daily, weekly or monthly, you will soon be able to see your dream being fulfilled. If it’s front of mind every day, happy things will come your way. If you are keeping your mind happy with positive, self-praising happy emotions and thoughts, many more opportunities will present themselves to you. This is because you are focused on the end result and not being distracted in any way by moments of diversion. Visualisation of the end goal every day helps you to identify any pitfalls more easily, the everyday distractions and blocking mechanisms that inhibit your focus.
By continually focusing on your path to happiness, you have the power to create what may now seem impossible. When you realise that commitment is crucial to leading you forward to that one big happy life you’re creating for yourself, your inner happiness is inevitable. Visualise your future self and how your future might look. Happiness comes from within, so throw off the negative thought processes. Be committed and change to a positive mindset. This is where the road to genuine happiness begins.
3 STEP OUT FROM THE COMFORT ZONE
Happy people step out of their comfort zone
Many people balk at the thought of change, because they are safely ensconced in very familiar surroundings and changing in any way would greatly upset the status quo. However, setting goals makes change inevitable. Setting definite goals allows the once solid goal posts to be moved to a far better position. This allows for new creative activities to develop and flourish, bringing new joy, meaning, happiness and the building of new dreams
Shifting from your comfort zone takes courage, determination, planning, goal setting and commitment to change. However, successful people discover what’s possible in their lives when they take that giant leap of faith and shift the goal posts of their comfort zone. Happy things happen to those who dare to dream. Creating your own dream is one of the things that make people happy.
Settings goals for change leads to a happier person. Opportunities are created when you shift from the old ways of doing things, that stunted growth. Shifting from your cosy comfort zone, whilst scary, will suddenly make possible a world of happiness where dreams become possible. But it means moving out of your comfort zone.
4 DEVELOP STRATEGIES
Happy People Create Strategies
Shifting from your comfort zone means setting clear, constructive goals for the future. It means writing down your plans for success, exactly how you are going to achieve your dreams and what your time frame will be. You must monitor your progress on a weekly, monthly or yearly basis to ascertain how long your goals will realistically take to achieve.
By setting out clear strategies that are manageable and achievable and allowing for changes, true happiness will not elude you. You need to be clearly defining how you are going to manage any setbacks, challenges or frustrations so that you will stay motivated and focused to stay the course.
You cannot change others, but you surely can change yourself. You need to monitor your feelings around mood, respect, your values, your spoken words, the way your think and those you mix with. Ask yourself how you see the world around you?… the people you mix with, your work situation, what occupies your mind, what do you take for granted, how many people follow your lead, are others respectful to you, do you have respect for others? Are you in the happiest place on earth?… if not, why not?
5 SET BOUNDARIES
Happy People Set Boundaries
Setting clear boundaries around how you think, what are your core values, is vital for change. How is your self-esteem, and do you say what you mean and mean what you say? Happiness will elude you if you are not true to your values and yourself. We can control what we think and who we mix with. Write down clear strategies and boundaries around the things that need to change and be specific about how you are going to succeed.
Thinking happy thoughts, speaking happy words, need to become the norm. You need to surround yourself with genuinely happy people who express real joy, meaning and gratitude in their lives. These will be the strategic flow-on effects when you set strict boundaries for achieving true happiness for yourself.
Happy People are Motivated
In your quest to find happiness, motivation is often a key contributor to success. You need strategies around how you are going to stay motivated and keep yourself on course.
Happy people generally know what it takes to recharge their batteries. They seem to know how to create happiness by spoiling themselves every now and then. They not only know how to recharge their batteries to keep their motivation level up, but regularly reward themselves for any achievements made. Happy people spoil themselves and others by booking a regular camping trip to their favourite spots or taking a well-deserved massage… or just having an enjoyable weekend away. These are the things that make people happy while they are on the way to fulfilling the dreams. Happier people create fun activities around how to reward themselves or pamper themselves.
So, what’s it going to take you to keep yourself motivated to reach that one big happy life you are craving? A good way to keep you focused each day is to collect “happiness within” quotes for keeping you motivated. This feeds your mind with positivity while creating attractive incentives. The end result will be that you too will be a much happier person. .
Happy People are Committed
Achieving goals requires commitment. The first step to commitment is to write down why you want to achieve those goals. The road to happiness will take both effort and will power. Success doesn’t usually happen overnight. It takes hard work, staying the course and committing yourself to the objective.
So often, folks get so bogged down with the day-to-day business of work, family or other demanding situations, that they fail to step back and take a closer look at where they are headed. Stress or anxiety can easily take hold of them. They are working so hard that happiness is eluding them.
However, when you make a commitment to yourself, you will be able to keep on track for true happiness. Successful people are not always the happiest people in the world, but they generally know what’s required to continually invest in their own personal happiness.
7 HAVE GOOD FRIENDS
Happy People have Good Friends
A strong supportive family and good social relationships are more likely to increase your longevity as well as improve your levels of happiness. Good friends enrich your happiness. People who have a network of good friends are much happier.
Choose your friends wisely because they can influence you. Seek out supportive, positive friends that you know will strengthen each other’s happiness, by encouraging each other.
The benefits of having good, happy people as your friends not only enriches your life, but also improves your overall health and wellbeing, as it reduces your stress levels. Having supportive friendships generally make you happier than those without good socially connected friendships.
Therefore, it’s important to build social relationships with several happy people, doing happy things together, laughing and having fun. This is what builds strong lifetime friendships. Engaging in strong social networks with local clubs and sporting activities is where lots of happy people gather and builds happier connective groups that can support each other. When times get tough it’s important to have good friends around you. This is when these strong connected friendships are important as they sustain happiness, knowing that there are others out there willing to assist in times of difficulty.
Doing things together is what makes people happy. It not only keeps your mind sharp but strengthens your cognitive ability, while it decreases feelings of loneliness. Staying connected with good friends is a great strategy for being a much happier person.
Mixing with happy people who make you laugh and speaking happy words of encouragement is a great way to experience greater happiness.
8 OVERCOME SELF-DOUBT
Happy people overcome their self-doubts and unlearn self-limiting beliefs.
Self-doubt is a huge “stopper” in people’s lives as it cripples their confidence, their ability to get motivated and stay focused, when trying to be in a much happier place than they are now. Learn to believe in yourself. Create an optimistic mindset where you can overcome your inner self-doubt. Change from having automatic pessimistic, negative thoughts to being a habitual optimist.
Roadblocks congest and obstruct your vision and your ability to move forward and fulfil your aspirations and dreams of success and happiness. When you allow the negative invasion of doubt to take a strong grip on your thoughts, it cripples any notions of achieving what seems the impossible. Your doubting inner voice holds you back from achieving what is in fact possible. If you are frequently being bogged down with negative thoughts, positive affirmations can override your subconscious patterns of behaviour.
You need to talk to your inner voice, that doubting voice that lacks confidence… the voice within your head that holds you back for fear of things perhaps going wrong.
The best strategy is to CHANGE EVERY NEGATIVE THOUGHT TO A POSITIVE…
Fill your mind every day with happy thoughts and happy emotions and say out loud “I am going to be happier today than yesterday”.
Strive to make someone happy each day by using positive affirmations so that they too can experience joy, meaning and happiness in their lives. There is an inner power in using happy words of positive affirmation. It’s a daily reminder that will improve your mental attitude and provide encouragement from within.
Affirming yourself helps you realise the positive mindset benefits to your happiness, health and wellbeing. Practice positive phrases every day and challenge any self-doubting thoughts as soon as they arrive. Regularly using positive affirmation not only improves self-esteem but encourages motivation.
“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.”—Joe Namath
Believe in yourself. Shift your mindset and reward yourself with praise and acknowledgement of your self-worth. This strengthens your self-worth, building a much happier state of mind. Claiming self-worth affirmations everyday improves health and wellbeing. It not only lowers your stress levels but creates more energy for increased motivation and commitment for change and opens up the door to a much happier life. True happiness is worth fighting for, as what was once the impossible now becomes possible…
9 BE IN CONTROL OF YOUR LIFE
Happy People are in Control
Taking control of your life means being responsible for your thought processes. You will find happiness within yourself when you take complete control of your life, by taking responsibility for your choices and actions.
Choose your friends wisely, seek to take control of all aspects of your life. Dreams are realised by encouraging others with happy words and happy thoughts. Avoid, at all cost, rumourmongering because that can degenerate into obsessive, negative conversation. Such conversation, that denegrates others, can destroy relationships. Look beyond yourself, showing gratitude to others… being thankful and speaking meaningful, happy words of appreciation that show that you recognise others’ assistance.
10 CAPTURE THE POWER OF FOCUS
Happy People Focus
The power of focus is in constantly reminding yourself of your intentions and focusing on the goal of being a happier person.
Create a vision board and write down your goals. Write down affirmations such as… I want to be a happy person… I am going to only say encouraging happy words… I am going to think happy thoughts… I am going to strive to make other people happy… I am going to be a much happier person to be around. You should read your vision board every day to stay focused. Focusing will lead to you being the person you want to be.
When you set definite goals, you start the process of capturing the power of focus. This is where you leave all the distractions behind. On your quest for true happiness, setting intentions is often the first step to staying focused. This may mean eliminating time-wasting distraction that would jeopardise your happiness.
It’s hard sometimes to focus when the world around you would hamper your progress. Achieving happiness will no doubt take effort and old habits could creep back in. Focusing on your goal may mean changing your behaviour, seeking out new friends, or going on a diet and exercising more.
Live a purposeful life, full of intention, without self-limiting beliefs, to empower yourself, increase your feeling of self-worth and ultimately to lead to inner happiness. Being a happier person will also lead to you being influential in other people’s lives and make them much happier also.
11 EMPHASISE THE POSITIVE
Happy People Always Emphasise the Positive
To reach your goals, you need to constantly remind yourself why you have set your goals.
Change any negative thought process to a new positive belief system. Positive people don’t listen to their self-limiting thought processes. Positive, happy people emphasise the positives and eliminate any negatives. Their mindset is focused on positive outcomes and not on limiting beliefs that may hold them back in any way from achieving their goals and dreams. Happy people don’t focus on inner doubts or negative frameworks, but fill their minds with happy thoughts, seeking out other happy people they want to be around and learn from.
Our innate personalities and genetic traits are set from birth from our parents. But our environment also plays an important role in our level of happiness and how we behave. Our attitude towards other people often tends to develop according to how we ourselves were treated by others, or as we watched friends, neighbours, teachers, our parents. You may naturally be a fairly jovial person, but your environment plays a big part in how you perceive yourself in the world in which you live. Your environment also plays an important role in your immediate happiness and your future happiness.
12 HAPPINESS IS A MINDSET
Happy People have a Positive State of Mind
Some people seem naturally to know how to be happy. They have a genuinely happier outlook on life, to make them happier than others. They think happy thoughts, they speak happy words of affirmation to their friends and more importantly, to themselves.
It is, for them, perhaps a natural way of thinking, but for others it’s a definite decision and thought process that needs to be developed. You can easily change your thinking, despite hardships, setbacks, unfortunate circumstances or the lack of friends or family or even the lack of money, education or opportunities. We cannot blame the past for how things are in the present. The old saying “we have the future in the palm our our hands” is true. We shape our own destiny. Happy thoughts develop happy emotions which build happier people.
Happiness is a Choice
The happiest place on earth could well be where you are, curled up by the fireplace, reading a good book, or perhaps out with friends or family enjoying each other’s company. It may be while playing cricket, or with lots of other happy people at the beach or doing other happy things that you enjoy.
We all desire happiness and often we cannot get enough of it. However, despite our circumstances, happiness is a choice. You can choose to be happy or you can choose not to be happy. The choice is in your hands.
In winter, the wind blows, bringing with it rain and often cold and snowy weather. When it’s windy, cold, raining or perhaps even snowing outside, our mood can lower significantly.
Along with these seasonal depression feelings, our physical energy levels can also decrease dramatically. This seasonal disorder, or winter depression can take a huge toll on our winter health and wellbeing, and we need to look for different ways of staying healthy in winter.
SAD Seasonal Affective Disorder
The medical term for the winter blues is Seasonal Affective Disorder (or SAD).
One of the most common causes of seasonal depression is wintertime when many of us suffer from the seasonal disorder, perhaps better known as cold winter depression or winter blues.
So, what is the best way of beating sad feelings in wintertime?
TIPS FOR AVOIDING THE WINTER BLUES or Seasonal Affective Disorder (SAD)
There are many different reasons why people suffer with seasonal depression or the wintertime blues syndrome. Those who are affected with the clinical version of seasonal depression, known as Seasonal Affective Disorder (SAD), are affected much more severely. People who feel they may be suffering from SAD, should consult a medical professional.
Seasonal Affective Disorder (SAD) in most cases is created by seasonal changes, usually commencing in the fall, and continuing through winter into late spring or perhaps early summer. Signs of SAD Seasonal Affective Disorder are… lower energy, feeling moody and depressed, feelings of unworthiness, troublesome thoughts and having trouble sleeping, diet and weight changes, and perhaps jittery, anxious feelings. On some days you may feel OK but when these seasonal depression sad winter blues are much more frequent and don’t seem normal, it’s time to book an appointment with your doctor.
7 TIPS ON HOW TO AVOID THE WINTER BLUES
1 INCREASE VITAMIN D INTAKE
Vitamin D is important for improving winter health. Vitamin D helps maintain the body’s blood sugar levels and is vital for immune system boosting. You may have a greater risk of seasonal depression if you mostly stay indoors during the colder months. Sunlight plays an important role in helping the body absorb vitamin D and avoiding the winter blues, as it plays a key role in regulating our mood.
Therefore, to avoid the seasonal depression, winter blues symptoms, take advantage of the sun when it is shining. Get outside and increase your exposure to sunlight as this will improve your winter health.
When the sun is shining, get outside, take advantage of it and increase your exposure to sunlight.
For warding off the seasonal depression, increase your dietary intake of vitamin D-rich foods plus those with high levels of Omega-3 fatty acids such as oily fish… salmon, tuna, mackerel and cod fish. Cod liver oil is an excellent source of vitamin D, especially for staying healthy in winter.
Eggs are another good source of Vitamin D to ward off the winter blues. Most of the vitamins and proteins are found in the yolk of the egg. Eggs are very nutritious and a great winter health food for beating sad feelings or seasonal depression. Buying eggs labelled “free range eggs” or “direct from the farm” is a good policy, as these are far better quality eggs.
Staying active during the winter months especially outside during daylight hours will help brush off the winter blues. Get your gumboots on, go for a 30-minute walk taking in the fresh air. This will not only help you sleep better, but improve your seasonal depression symptoms and contribute to staying healthy in winter.
One of the best ways to combat the wintertime blues is to exercise indoors. A light-weight training program, step exercises on the stairs, joining an online dance or exercise class will all keep you active during winter. Whilst staying healthy in winter people, may even find that their seasonal affective disorder (SAD) may diminish as they increase exercise.
Joining a shopping centre walking group is another great way of staying healthy in winter, while meeting new friends and mixing with others, as well as staving off the winter blues.
3 EAT WARM WINTER FOODS.
We know that getting out into the sunshine is one of the best sources of Vitamin D for beating sad winter blues, but so too is eating a pot full of steamy hot winter health foods. Hot-pots full of healthy broths made from chicken, fish or beef, and packed with healthy nutritious vegetables are a good way to ward off the winter blues.
Staying healthy in winter is one of the best ways of combating the onset of seasonal depression mood feelings. There is nothing better on a cold dreary day to fight off the winter blues than a delicious healthy root vegetable spicy soup to warm your soul… or a slow-cooked chicken and vegetable soup to diminish the winter blues.
Hot-pots can be enjoyed by the fire in winter with the family while playing games, reading or watching a funny movie. It’s a great way of improving winter health and also beating sad, seasonal depression.
4 POSITIVE THINKING.
We know that What We Think Greatly Affects Our Mood
When the annual seasonal depression plagues our mind with unhelpful, unhealthy thoughts, or unhealthy behaviours arise, it’s time to deal with the winter blues with some winter health strategies.
Mentally staying healthy in winter requires swapping any winter depression thoughts or sad winter blues for positive thinking strategies. Immediately exchanging any seasonal depression thinking from sad winter thoughts to positive ones, greatly enhances the possibilities for staying healthy in winter.
Focusing on motivating affirmative action helps in beating sad or negative thinking pattens.
These brain training exercises focus on the positives… Look for the positives in everything
When unhelpful, unhealthy thoughts or behaviours arise, the brain needs to build strong neural networks that send positive information and thought patterns. Our cognitive function has the ability to process factual information, not ideas based on imagination or hearsay rumour. Positive thoughts, thinking and reason need to be in line with what is and not on what is not and may never be. Here are three positive thought strategies…
5 LAUGHTER (The Best Medicine).
We all need to laugh more. Watch a funny movie and laugh your head off. There’s nothing like a good belly laugh to subdue sad seasonal winter blues. Invite friends over and laugh about fun times. This is a great way of staying healthy in winter and good therapy for sad seasonal depression.
The old saying is true, “laughter is the best medicine”. Laughter stimulates the brain processes as it triggers emotional and physical changes in the body. Laughter can relieve stress, tension and reduce the winter blues. Laughter boosts your mood and strengthens the immune system while it helps alleviate winter depression anxieties.
6 REGULAR SLEEP ROUTINE
It’s always tempting, when it’s cold, snowing or there are cloudy skies outside, to sleep at odd hours. Staying up late or getting up late in the morning can upset your internal sleeping clock and may contribute to the winter blues.
To lessen your winter blues, it’s always best to stick to a regular sleep routine. It will greatly enhance your mood and reduce any seasonal blues. It will take a few days to adjust your internal alarm clock, but in the long run, it may help ward off sad seasonal affective disorder as well as improve your general winter health.
If you have cause to stay up late one evening, try to keep getting up at the same regular time each morning. A regular sleeping routine is one of the keys to beating sad, wintertime blues. Why not make it a habit to read for a while before your regular bedtime?
7 SET GOALS FOR THE FUTURE
When it’s cold and miserable weather outside, it’s the perfect time for setting goals and planning for the future. It’s always a good idea to write down your goals and plans for the future. It helps you focus on the future.
Staying healthy in winter, by keeping your mind active and setting goals, making plans or writing a book, helps to keep your brain active. Focusing on idea creation is one of the best ways to combat any winter blues.
Setting goals keeps you focused on the end result and helps in beating sad, winter depression. Everyone needs goals that motivate the mind, taking the attention off any sad, anxious feelings that may result from seasonal depression or winter blues. Setting goals takes your mind off troublesome thoughtsthat may plague you and helps you achieve something that you may have always wanted to do.
Writing down your goals helps cement your dreams and future aspirations into possible outcomes. The more you plan and think about your goals, daily or monthly, the more likely you will turn your dreams into reality.
The above comments are not intended as medical advice and should not be taken as such. If you feel you may be suffering from clinical depression, you should seek professional medical advice.
Happiness means different things to different people. Happiness to some means success. To others it has more to do with looks, height or achievements in life.
Happiness is a mental or emotional state of well-being, often defined as “living a good life”. Happiness can also be described as being at peace with oneself… being at one with who we are.
How to be happy
When you are feeling unhappy you have one of two choices .. to stay in that frame of mind or to change your thoughts and your thinking. We all have the capacity to choose to feel differently or to stay in that negative, self destructing state. Remember, no-one can make you feel unhappy. It is your choice to be this way and to stay there. We have choices in every situation. We all have choices.
Our thoughts are what define us, our thinking, both good and bad. In one day our thoughts can vary depending on what we have to do or what we don’t get done, who does or doesn’t talk to us. How we start the day often determines our mood for the day.
We need to look at the reasons why people become unhappy. It is because they allow people, situations, events and things to influence their thinking. To change your thinking can be confronting and challenging. We have a new opportunity every day to wake up and look afresh at life through new thinking. To change your frame of mind, use some self talk. Tell yourself you are a changed person and others will not change or influence your thinking because you have decided to be happy.
The Power of Positivity
Positivity is a powerful strength in any given situation. Smile more, be friendly and be interesting to be around. Ignore comments that are not positive. Look happy, smile and stay happy.
Have a happy attitude to life. You will be surprised how much your demeanor will change others’ behaviour. Whenever a situation arises, realize that you have a choice and become the person you want to be. It is possible to change your situation and if necessary, to change your friends.
Chris Sheldon Diploma Graduate, Australian Institute of Professional Counsellors (AIPC)
Our beliefs are generally formed in childhood. We have learnt these beliefs from our parents, our environment and the world around us.
Our patterns of behaviour and attitudes are formed when, as young children or teenagers, we watch and learn about attitudes and behaviours from our parents, teachers and any outside influences we are exposed to. We learn about what is acceptable and what is not, and we start forming our own opinions and belief systems, based on our own experiences. These are our shaped and learnt behaviours. We learn that being polite is rewarded and that being rude is not acceptable.
When processing new information
or experiences as an adult, those core beliefs systems that we have formed and
adopted in our early years can sometimes be challenged, but mostly we go back
to our core beliefs as that is where we feel secure.
Problem of Self Doubt
of parents are handed down the generations and they form the basis for our sometimes
flawed, incorrect belief systems. When
this happens, we can become self-doubters, feel insecure and unnecessary
anxiety can take hold. We begin doubting
ourselves and fighting against these ingrained beliefs proves to be very
difficult. To work through these, we
need to have a positive mindset because overcoming limiting beliefs can
In life, we
limit ourselves with these learnt limiting self-beliefs that somehow we
focus on when faced with new challenges, like entering a new career or trying
out something completely different.
can influence our thinking very easily, if we let them, putting up blockers for
our vision for the future that we have set for ourselves. Peer pressure can play a role in confusing us
at times when we want to break out of the mould and set our sights on something
personally challenging. Others will have
their own limiting mindset, so don’t be influenced by them. We can listen and may take their advice. We can ask others but we must draw our own
others stand in the way of what you really want to do. Parents, friends and associates may criticise,
or their comments may come from the best of intentions, but do your own
research and listen to someone who has a more open mind. If they are someone that you can bounce ideas
off, you will respect their advice. Listen
to them and ultimately make up your own mind.
ANYTHING IS POSSIBLE. THE
SKY IS THE LIMIT!
Don’t let go of the dreams,
passions and values you have set down for yourself. Having put these in place, ultimately the
decision is yours. The sky is the limit when
facing new challenges. Anything can be
achieved if you believe in yourself.
in yourself, believe that things will happen. Change will take place as you grow and learn. Don’t go through life missing opportunities. Grab them with both hands when they come along;
learn, act and inspire others to do the same.
How to Change your MINDSET
the decision, don’t doubt your abilities. If you need to take steps to improve
your skills, do so. Do everything in
your power to achieve your dreams. Your
abilities are unique to you and belief in yourself is the first step in
your journey to success. You are on your way to YOUR FUTURE SELF.
Every morning of every day, say to yourself, “I BELIEVE IN ME. I am capable of so much. I am willing to learn everything it takes to be successful, for I am going to succeed and go forward in my life, because I am ME. I am Positive and Confident”.
We all suffer from nerves. It can happen to anyone. It happens to famous musicians before going
on stage. We actually need such feelings
of fear to spur us on to overcome things… when we are starting a new job,
meeting new people, taking on a new challenge, sitting for an exam, having to
give a speech in front of a group of people, maybe your peers. These nerves can
affect us in everyday life and can cause ANXIETY and SELF-DOUBT and it can
affect some of us more than others.
I am a strong believer in SELF-TALK
. Look in the mirror and tell
yourself how good you are, what skills you have, how you are so capable at
particular skills. Look yourself in the
eye and say you can overcome what’s holding you back with thoughts of SELF
DOUBT. Tell yourself you are going to
change, you’re going to be a more positive person who always looks for opportunities
and is grateful and thankful for opportunity and everything around you.
Your attitude towards everything should be from a positive mindset and this is critical to your success and belief in yourself.
Our lives each day can be so affected by the past day’s events that they
stop us from moving forward in our lives. Each day should be viewed as a
new beginning, a chance to change and grasp the future. Don’t be bogged down by
yesterday’s events. Start the new day with new opportunities to make new
friends, start a new project, a day to invest in new ideas for the future.
I am fortunate to be a person who wakes up in the morning ready to go,
with lots of energy and enthusiasm. Each day to me is about advancing,
finishing a project or getting started on something new. I look forward to each day with anticipation
as I love creating and designing.
Don’t worry about the future.
If you have a positive attitude,
the future will take care of itself. Don’t hanker for the past either but
create your future in the present. Life is a gift – make the most of it
and don’t waste a moment of it. Look
forward, not backwards, unless it is to cherish the memories that you create
each day in the present.
Decide that tomorrow will be the day for change, a new start to your
future. This attitude will lead to a new way of thinking and looking at
tomorrow’s events. Tomorrow is a new day, the first day of the rest of
your life. Face it with excitement and
What prevents you from facing each day with anticipation?
For many it is a lack of money. If you wish you had more money, you are
not alone. Most people don’t have enough money so life is a struggle, but
it is possible to be happy with the resources that are available. Don’t allow a lack of money to stop you from
doing what you really want in life. Money is just a means to an end. Many people find a way to generate more than
enough money, not just to survive, but to go on and live their dream and help
others to live theirs as well. And this
is the key.